My health and wellbeing design – DESIGN

IMG_8635Reminder of the aims I initially set myself for this design,

1. To learn about nutrition and health foods for myself and my family

2. To exercise and improve my fitness levels

3. To lose the excess baby weight

4. To take time out for myself without feeling guilty

During the design process, these aims have been revised and tweaked as follows.

1. To plan balanced and health-giving foods for myself and my family. 

2. To fit exercise and me-time into my life regularly

3. To continue expanding my knowledge of health and to set myself regular challenges. 

Ideas for designs I could use to fulfil these aims.

1. To plan balanced and health-giving foods for myself and my family. 

First I looked at a few ideas from other sources for meal planning. IMG_5488IMG_5487

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Then I tried out a number of my own ideas and analysed them using PNI.IMG_5486Post-it notes on a piece of card.

Positive – I used this for about 6 weeks. it worked really well because you can keep the post-it notes week after week and re-use them.

Negative – The post-it notes fall off and get muddled up. I needed to make more space for the ‘ideas’ section or create a place to store meal ideas not being used that week. I also found it unnecessary to plan breakfasts.

Interesting – It is easy to juggle the meals around and it is a flexible way of planning.

IMG_5485 Incorporating it into my existing weekly planner blackboard.

Positive – This works well as it is easy to see at a glance just what else is happening that day and so how much time I will have for preparations.

Negative – The board is too crowded with too much information going on, so it’s not easy to fit all required info in. A larger board would be needed

Interesting – I tried allocating each day of the week a theme for example monday-soup, Tuesday, potatoes, Wednesday, rice etc. This really helped with planning and thinking up ideas. It was great to have a space for a shopping list next to the board, so as I planned I could update my shopping list accordingly and make sure we had the correct ingredients.

2. To fit exercise and me-time into my life regularlyIMG_5570I used McHargs exclusion method to look at my daily and weekly routines and see when I had time to exercise. I found out that most of my available time was early mornings or evenings once the children were in bed. Weekends were also more flexible as my husband is around to help with the children. These times are marked with a ‘P’ for ‘Possible’ on the above planner.

IMG_5571I then created an overlay looking at possible activities that could work well at the available times of day.

IMG_5572I then created a third overlay looking at possible boundaries or challenges to taking on activity at these times. This helped me to be more realistic about what I could fit in as well as planning ways to overcome barriers I may come up against.

IMG_5574Finally I used this planner to set myself a realistic weekly plan incorporating up to 10 miles of running per week in three slots, plus a kettlebell class, a yoga session and quality time with my children and husband.

3. To continue expanding my knowledge of health and to set myself regular challenges. 

IMG_5559I used a yearly planner to keep track of key dates for when related activity happened or I planned to happen. I will keep on updating this throughout 2015.

IMG_5590I created a new monthly planner at the beginning of 2015, looking at one Permaculture principle each month and planning related activity. Also on this planner I set myself one challenge each month; for example January’s challenge was to be Vegan and alcohol free all month. February’s challenge is to try out three new recipes each week. Next month, March, I will be trying out new forms of exercise. I will continue adding to this planner as the years rolls around. Not all challenges will relate to my health and wellbeing design, they will be tailored to fit with whatever diploma design is foremost in my mind at that time.

FINAL DECISIONS ON DESIGNS.

I decided that this diploma project needed a number of designs, all based around a calendar. I have considered ways of joining up some of these designs to create an easy flow of ideas and sensible, time efficient planning. I needed to find a way to plan meals that fitted around our schedules. I needed to carefully plan to allow for quick and easy cook meals on busy days or plan in advance by batch cooking meals and filing the fridge or freezer. So it was important that the meal planner linked with my weekly family diary.

I decided to expand the blackboard in our kitchen where I map out plans for each week. This is updated every Sunday evening to ensure we are organised for the week ahead.  I added a ‘Dinner’ column to this wall planner and added a task of weekly meal planning to my sunday chores list. I now check what ingredients are required for the planned meals and update the shopping list on the blackboard accordingly. This list is then photographed on my i-phone and taken to the shops with me.

The blackboard also allows me to see which days I am most able to fit in exercise sessions. The activity I did detailed above that showed me the best times to exercise was very useful, exercise is now scheduled in early mornings or evenings or quiet parts of the weekend. I added an ‘Exercise’ column to the blackboard and write in 3 runs, one class and 1 quiet/date/one to one time each week. I aim to stick to these commitments.

So the blackboard design photographed below helps me to achieve aims 1 and 2

To plan balanced and health-giving foods for myself and my family

To fit exercise and me-time into my life regularly

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Aim number 3. To continue expanding my knowledge of health and to set myself regular challenges Is more of an ongoing design. I am using the wheel of the year design photographed above and will keep on adding challenges to this as time goes on.

 

My health and wellbeing design – LEARN

A really important part of this design for me is to educate myself about health and wellbeing. So I have added ‘L’ for Learn to the design process acronym  SADIMET Making it now SLADIMET. I wanted to find information and inspiration from a variety of sources to draw on to develop my design. I love learning new things and wanted this design to give me the inspiration to continue expanding my knowledge.

One of the first thinking tools that I found useful was The circle of life. This divides your life into twelve important areas. They are; spirituality, creativity, finances, career, education, health, physical activity, home cooking, joy, social life, home environment and relationships. You grade how successful you feel your life is in each area by plotting a point on the circle. The centre of the circle is’ terrible’ and the edge of the circle is ‘wonderful’. The resultant image gives you a visual indication of areas that may require your attention or work.

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So from this activity I noted that four main areas that required my attention were home cooking, physical activity, spirituality and career/finances. I did some initial work on trying to link all four areas into this design, but eventually decided that career/finances, was too separate from the other three and really required a design all of its own. I am working on creating a poly-income for myself, so will definitely be coming back to address this area of my life in due course.

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I used the twelve ‘circle of life’ headings to begin a brainstorm for my Zone 00 design. I looked at each area again, just in case I had missed anything and to spark off new ideas. This was a very useful exercise and I would recommend it to anyone wanting to make positive changes in their life and not really knowing where to begin.

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A lot of my learning came through the 6 month course that I undertook ‘Eat, smile, live’. It was carried out via regular videos and link sent to me. There was also a lively Facebook forum created where all the students on the course could share ideas and ask questions of the tutor and each other. I learnt loads about wholefoods and healthy lifestyle attitudes. I have lots of new ingredients in my pantry now and new recipes under my belt. I have met a network of people on a similar path and made new online and real-life friends. I have cooked healthy lunches for friends and helped other people learn more about improving their lives through making healthy choices. I can see how this knowledge links very naturally with my work around food growing. So I feel this will help me with future career options too.

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I brought a few new books to help me find out more about wholefoods, veganism and healthy eating and to inspire me to try new recipes. I used Graham Burnet’s new book “Vegan permaculture’ and found it very inspiring and helpful. Following are photos of some of my other favourite books.

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As well as writing this blog, I love to read other people’s blogs too and probably spend far too much doing exactly that. Here are some of the most useful blogs that I bookmarked and have returned to time and time again.

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I joined the local Vegan challenge for January 2015. I attended a few of their meetings and social events. I ate a fully Vegan diet during January and am still 90% vegan now, but I have begun having honey in my tea again. I love bees and feel that as long as they are being kept in an ethical manner, then bee-keepers are helping rather than harming the planet. So sweet tea is back in my life thank goodness!

 

My health and wellbeing design SURVEY

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BACKGROUND TO THE DESIGN

I have been working on a diploma design since early summer 2014 about my health and well-being. I wanted to do a design at this stage of the diploma that was about me and improving my life. I have learnt that in order to head out and make positive change in world, you first need to have your own life well-managed and running smoothly. I have also learnt that my children are only as happy as their least happy parent, so to help my household be happy, smooth and successful, any change needs to begin with myself and work outwards.

To help me begin the design process I looked at zoning in terms of my life. I used the principles involved in zoning that are normally applied to gardening. The areas you interact with most are located directly outside your backdoor, such as herb pots. Moving out in stages to places visited less regularly located further away from your house. IMG_5500

This is how I classified Zones in relation to my life; Zone 00 myself, Zone 0 my family, Zone 1 my house, Zone 2 my garden, Zone 3 my friends, Zone 4 my community and Zone 5 the wider world.

I then looked at the frequency of use for each of these zones. I also noted down all of my ideas for diploma design projects into the correct zone. Finally I wrote in the circle in pen designs I have already undertaken and in pencil ideas for designs. I wanted to ensure an even spread across all the zones to provide a balanced approach in my diploma journey.

The design I am currently working on, My health and wellbeing design,  falls into Zone 00- MYSELF. It seems important to address the centre of the circle at this stage in my diploma studies, to give me more energy to commit to other designs that I have planned for the future that will take me away from the home and out into the wider world.

I find writing up a vital part of the design process, not only does it count towards my Diploma, it also allows me to re-think over all my actions and decisions and makes the design much clearer in my mind and therefore more likely to be implemented effectively.

For this design I have been using the design process SADIMET but I have added a ‘L’ for ‘learning’, so the process acronym becomes SLADIMET. I will be writing a post on each stage of this design process over the coming weeks. Today I will be looking at SURVEY.

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When using the design web for my last design, I found Vision, Helps and Limits to be useful places to begin. I feel all three of these tools fall within the SURVEY stage, so I have used them in this design too.

VISION – To design some tools that help me to achieve my aims of losing weight, improving my fitness levels, improving my food choices and providing me with some time to devote to myself.

HELPS- I am interested in this area, I enjoy cooking and love cook books and healthy eating blogs. I have a goal in mind of my friend’s wedding in June 2015, so that gives me a year to work on and implement this design, a good timescale I think. My husband is a health-nut. He cycles everyday and is running 8 marathons during 2014. He will encourage and help me with my exercising. He is supportive with the children. My brother and sister and both pretty healthy too, so I have plenty of people to discuss ideas with. My oldest friend is a nutritionist and currently on maternity leave, so she should have some time to advise me. The Eat Smile Live course I have signed up for should be very helpful and the FB forums another support network I can use.

LIMITS- I have a limited amount of free time each week to spend away from home exercising. I do not have much money to spend on this design, so for example joining a gym is not possible. I want any food related changes to be suitable for the whole family, I am not willing to cook multiple meals each day. The kids can be fussy eaters and may be unwilling to try unfamiliar foods. I am breast-feeding so can’t take a big cut in my calorie level. I love food and am not interested in a ‘diet’ that is about restriction or meal replacement. It has to be truly healthy to work for me. I must have goals to aim for to help with will-power. Any options taken have to fit with the Permaculture ethics of earth care, people care and fair shares.

SURVEY – I began the design in May 2014. I focus me and assist the design process I signed up to take part in ‘Eat, Smile, Live’ nutrition and lifestyle coaching 6 month plan. I completed a thorough health history, looking at my baseline weight, measurements, food diary and exercise levels,  health concerns and desired outcomes.

To briefly summarise the health history, I was 15 months post-natal with my third child.  11 stone eight pounds, breast-feeding and woken up 2-3 times each night, feeling tired, not exercising and feeling unfit. My diet was vegetarian, around 60% home cooked with 1 meal out and 1-2 take aways per week. I struggled to find time for cooking in the evenings. I drank 3-4 black coffees per weeks and lots of cups of decaf tea with sugar each day. I craved chocolate and salty curries. I drank alcohol 3 to 4 times per week, usually red wine or real ale. I enjoyed swimming and yoga but couldn’t fit these into my life. I wanted to make changes.

I set myself four goals to address;

1. To learn about nutrition and healthy foods for myself and my family

2. To exercise and improve my fitness levels

3. To lose the excess baby weight

4. To take time out for myself without feeling guilty

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