My health and wellbeing – Tweak and update.

My health and wellbeing design has been ticking along for approaching four years now. Some of the tools I designed have been very useful in my life and are still regularly used (the weekly blackboard planner) Some are used occasionally (meal planner) and some are now obsolete as my weekly schedule changed over the years (the exercise planner) and have been replaced by other designs and systems that are more fit to purpose. My idea of what health and wellbeing means for me has changed and developed over the years too.

My health and wellbeing is still very much on the agenda, as it should be for everyone! The purpose of this blog post today is to update with where I am now and share some of the tools that are currently working well for me. Some of these tools i’ve designed myself, others are adapted from various sources and some are purchased.

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Towards the end of 2016 I read a great book called ‘The desire map ‘ by Danielle LaPorte. Part of the book is a workbook and helps you to plan your year ahead around how you want to feel or your ‘core desired feelings’. I’ve found this a very helpful model to make planning really reflect what you WANT to do rather than just what you NEED to do. So much of my updated health and wellbeing work is structured by my core desired feelings for 2017 which are

CLARITY, VITALITY, BALANCE, IN TUNE AND THANKFUL.

I spent a long time deciding on these words, they are very meaningful to me and link to elements, directions and spirituality. I’m not going to go into much detail here about them, but feel its important to share the following.

In Tune – Feeling connected and grounded – Earth – North

Vitality – Feeling uplifted and positive – Air – East

Clarity – Looking forward, making plans, making things happen – Fire – South

Thankful – Looking back, feeling in the flow of life – Water – West

Balanced – The centre of everything, holding it all together – Spirit/ self

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I thought I’d make a list of all the tools that I am using and look at how interconnected they all are across the 5 core desired feelings.

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To gain clarity about how I use the tools I have laid out how I weave health and wellbeing work into my life at various levels, daily, weekly and monthly.

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Here is an example of my daily and weekly planning. I try to make this about all the CDF, so it’s not just work but also exercise, where I am in my cycle, seeing friends etc – thus keeping me balanced.

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This is a monthly check in page from my planner. The focus notes are from my Oracle card pulls and the big goals are work and life related, giving me clarity and keeping me focussed. img_5275

This is a planner that I created and trialled for January. It brings a lot of my other tools together into one place so its easy to quickly glance at and keep sight of what I should be doing and why. I’ve laminated this so that it can be used over and over again and adapted as needed.

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This is part of a monthly reflection sheet I fill in for the balance club, an online group I am a member of. I like this as its simple and pretty quick to compete. I keep all of these reflections in a folder so that its easy to refer back to and see myself making progress on various areas of my health and wellbeing over the months.

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So you can see, my health and wellbeing designs have evolved and changed, taking on influences and inspiration from other sources outside of Permaculture over the years.

I thought at this stage I should check back in on the ethics and principles of permaculture to ensure that this is still a permaculture design, not only for the purpose of passing my diploma, but also as a way of refocusing myself on permaculture and pulling it back into my life. So here we go; permaculture-principles

EARTH CARE – I try to consider earth care around how I purchase my food i.e local produce, grow my own, bulk deliveries to cut own on pollution. I try to care for and connect with the earth by walking, exercising and spending time outdoors everyday. I work outdoors teaching others all about earth care. I notice and tune into the cycles of nature, the moon and cycles with my own body. I use natural skin care products and essential oils that honor the earth rather than deplete it.

PEOPLE CARE – This is very much about self-care for me in the design and I’m not feeling guilty about that! My H&W design has self care and self-love at the core of it. I try to care for others too, by taking care of myself it makes me a better mum, wife, relative and friend to everyone around me. I am setting a good example for my children.

FAIR SHARES – I often share details with friends and family of things I’ve learnt from doing this design. I am a member of numerous online forums where we help each other, sharing advise, support and ideas. I share my skills and experience in my business. One of the primary reasons for beginning this design was that as a mum of 3, I’d put my needs last for many years to the point when I felt depleted, unhealthy and resentful. So my H&W design helped to re-address this balance and ensure I had a fair share of time and energy  directed towards myself.

I thought I’d pull 3 principles at random and reflect on how my health and wellbeing designs link in with them.

INTEGRATE RATHER THAN SEGREGATE – The designs and tools that I use to ensure my H&W stays on a good path are fully integrated into my life and the are integrated with each other also.

OBTAIN A YIELD – My H&W does give me lots of yields, better health, a fitter body, fantastic foods, more mindfulness, more peace, guilt free time for myself, new learning, clarity in my business, better work/life balance.

DESIGN FROM PATTERN TO DETAIL – MY H&W design does this really well I think. I have broad overarching patterns like ‘set 3 most important tasks each morning’ and ‘set monthly goals’  and ‘exercise 3 times each week’ I then fill in the detail effectively. For example today my 3 MIT’s were 1. Do my H&W update on the blog. 2. Take the kids to swimming and climbing’ 3. respond to MB booking enquiries. I add detail each Sunday about how I will fulfil my exercise 3 times each week goal, This week it was 1. swimming with the kids. 2. yoga classes. 3. Gym session and induction on the new machines

So in concluion, yes this is still a design that is in line with permaculture and it is working well for me right now. I’m very open to keep on adapting and tweaking the tools that I use to benefit my H&W over the years. I now feel I have tools on hand to help me keep my life in balance and heading in a healthy direction.

My health and wellbeing design – Evaluate and Tweak

I began this design 18 months ago in May 2014. Since then I have learnt so much and made a lot of progress along the path to wellness, acceptance and happiness. To evaluate the design, I must first look back at what my initial aims were. This was my initial vision and reasons for taking on this design project;

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.

During the design process, these aims were refined and finally set 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.

 

So did I manage to fulfil my aims and visions? What designs did I create? Did I use them and were they successful? 

The main designs I created were as follows;

  1. A weekly food planner. I tried various methods of food planning and this is the one I finally settled on that is working for me now. The heading of soup, rice, pasta etc remain the same every week and I fill in the details of what I’d like to cook in each category. This method of working from pattern to detail has really helped me not to feel overwhelmed at the task of deciding what to cook. I often choose one cookery book each week and add a number of new recipes from it to my weekly planner. This keeps me learning new recipes and keeps our food interesting and varied. This works really well, but only if I find the time to update it on a sunday evening. I probably use this planner about half of the time but I do hope to build up to using it more often as it really helps with shopping, food planning and simplifying my decision-making in the evenings. IMG_0111
  2. A weekly activity/food/exercise planner. This is drawn up on a huge blackboard I have painted onto my kitchen wall. I update it every sunday evening to plan the week ahead. I don’t always use the ‘dinner’ column, some weeks it works better for me to have flexibility about which meals I cook on which days, allowing me to react to unexpected events like kids coming over after school for dinner. IMG_0112
  3. A wheel of the year challenge planner. Each month is given a Permaculture principle as a theme and a challenge to participate in. This worked well until June, then I have floundered a little with this one. I found my available time to work on permaculture diploma projects has shrunk significantly over this year due to other work commitments. So the task of finding out about and writing a blog post each month on a principle rather fell to the bottom of my to-do list. I have tried to get back on track and hope to complete the challenge for the year albeit in a rather shortened version than I had envisaged. IMG_0113
  4. A calendar to keep track of exercise challenges and events coming up and participated in. I have updated this regularly with the main exercise activities that I have done. It is gratifying to see these all listed in one place and see how busy I have been!
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So did these designs help me to fulfil my aims? PNI evaluation.

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

POSITIVE – my knowledge of health is far improved from where it was 18 months ago. I eat a mainly vegan, wholefoods diet now and feel that this suits my lifestyle and body type. I have more energy and feel fit and strong, I have not lost weight but feel my body is more muscular now. I enjoy cooking and have made some really positive changes around how we buy food and manage our food budget. I have thrown away my scales and am on my way to loving and accepting my body as it is now rather than pining for what it used to be before I was a mother.

NEGATIVE – I don’t always use the planning tools that I have created due to time constraints, laziness or just forgetting about them! I feel more organised and the week runs more smoothly when the tools are used. So I will be making a concerted effort to use them more in the future. My children, particularly the younger two don’t always eat what I make them. They can be fussy and so self-limit their diets, which can be rather frustrating for us all. I will keep on offering them tiny bites of these health-giving foods in the hope that they will come around eventually.

INTERESTING – This aspect of this design led me onto another design (Leicester food group) about how I buy and plan my foods. See this design write-up for more details.

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

POSITIVE – I found a cheap gym to join and use it on a weekly basis. I attend a boot camp class, yoga, use the gym and swim each week. I found a local dance class and take part in a tap and a ballet class each week which is fantastic fun. I have taken part in lots of running challenges, muddy runs and 10km cross country runs. I try to fit running into my life and really enjoy the clear head space and quiet time that this gives me. We take a lot of walks as a family and are encouraging the kids to pursue their sporty interests of running, bike-riding, swimming and climbing. I have been on a few date-nights with my husband, but not enough!

NEGATIVE – My exercise opportunities are at the bottom of the priority list. If Joe has to work late, then I can’t attend. So Ideally I’d like to find another childcare option as a fall-back option for next year so that my needs don’t always come last. The same goes for ‘me-time’ This has also slipped down my list. I have been super busy this year studying and building up my business. I love these activities, but they take every available moment that I had. So time away from the children is generally spend in front of the computer working hard and time for exercise and relaxation is squeezed.

INTERESTING – I have noticed that if I prioritise exercise and time out for myself, it makes me a better parent and partner as I am happier and calmer. I need to remind myself of that and grab that 30 minute run or long bath to unwind rather than tidying up the playroom. I think every parent has this internal debate about want versus needs and where to draw the line.

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

POSITIVE – I have taken part in 3 thirty day challenges and a 6 month health coaching course. I have learnt a lot and made positive changes around my health. I want to keep learning more and making improvements. I am enjoying the journey. I enjoy having regular small challenges to work towards and this gives me momentum.

NEGATIVE – The negative here really just echo the ones mentioned in the above areas, resistance from family members and lack of time.

INTERESTING – I have met some interesting people along the way and its fascinating how they are fitting into my social circle. My health coach now attends my outdoor playgroup along which her young daughter and some people I met online at FB food forums have now become good friends.

TWEAKS

  1. Strive to use the tools (that I created as part of this design) every week
  2. Set myself more challenges for 2016 to keep up the momentum
  3. Come up with an alternative fall-back childcare option
  4. Work in more free-time to my weekly schedule and spend this on me-time. quality time with my husband or one to one with my children.
  5. Keep on making improvements on what I cook and how we purchase food
  6. Make improvements to the children’s packed lunches and aim to eliminate these few processed foods that we do still buy

South Leicester food group. Diploma design write up 3

The food group has been going well. We have sorted out the ordering system into a lovely easy to manage design now. We have just received our fourth order and the food is amazing. It’s mainly organic wholefoods. So I know that I am cooking nourishing foods for myself and my family and gradually crowding out the bad habits by having my cupboards and fridge full of the good stuff.

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I am using the OBREDIMET design system to work through this design. Today’s post will clarify the D for Design and look at the M for Maintainance, E for Evaluation and T for Tweaks. I will also do a personal reflection on this design.

DESIGNIMG_6803The photo above is a reminder of the functions we wanted the food group to serve

1. For the ordering of food from Suma to be straightforward to manage and for responsibility to be shared out amongst group members.

2. For the delivery be easy to receive and manageable to divide up on delivery day.

3. For us to meet up regularly (once a month?) to place orders/ collect items/ discuss ideas and have social with shared meals. (I wonder about also introducing the idea of guilding with this group of wonderful women?)

4. To expand the potential of the group to include shared group cooking days, apple juicing, jam making etc

5. To share useful tools and resources around the group (such as meal planners, recipes, book recommendations etc

Reflections on all of these are below.

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IMPLEMENTATION, MAINTAINANCE, EVALUATION AND TWEAKSIMG_9728

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PERSONAL EVALUATION

Looking back over my thoughts at the beginning of the design process, I can see where this design has been successful. Looking at the ‘why do I want to be involved’ section of the brainstorm below sets out my aims quite clearly for this design.

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The following table looks at my personal aims and the wider aims of the group for this design taken from the brainstorm above. I have evaluated each of them and it shows me that this design has been successful.

WHAT WERE MY AIMS? DID I ACHIEVE MY AIMS? HOW?
To further my personal development around food that I started in ‘My health and wellbeing design’ Yes. I eat mainly vegan food now, much of which is organic and wholefoods. I feel far more knowledgable about what is healthy and what isn’t. Ordering from Suma

Ordering an Adel and Cole box each week

Growing lots of my own fruit and veg, especially perennial fruit crops.

Attending healthy eating festivals locally

Taking part in Eat smile live spring and autumn cleanses

Meeting useful and knowledgeable people

Talking with Andrea (naturopath) and Rochelle (Healthy living coach)

To gain control of my family food budget and improve planning in this area Yes. We now have a weekly budget which we are managing to stick to.

But I do aim to keep reducing the amount I spend each week and start adding essentials like loo roll and almond milk to my suma order.

£200 each 6 week Suma

£150 each 6 week abel and cole

£300 each 6 weeks local co-op, waitrose, aldi and farm shop.

Keeping a record of what I spend and limiting local shops/ supermarket spending to £50 per week.

To get great food at the best possible price Yes and No

It depends on where the quality/price spectrum you fall. I thing this food is great value for money as its mainly organic and real. It fills you up and keeps you healthy, but its not cheap.

Buying in bulk from suma and sharing with other in the group.

Buying seasonally

Looking for bargains and stocking up.

To spend time with people I like and who support my food choices Yes

We don’t all make the same food choices but are supportive of each other.

The group members

Eat smile live forums and FB

people who I’ve met.

To write-up a diploma design with a time limit of ten hours writing and ten hours meeting/ordering. Yes I have limited my write-up time. Not sure I’ve quite made it under the ten hours, but it’s definitely been a far quicker writing up process than any of the other designs I’ve worked on so far.
ADDITIONAL AIMS OF THE GROUP DID WE ACHIEVE OUR AIMS? HOW?
To develop a network of people who appreciate wholefood and can share heathy recipes.

To be part of a co-operative venture.

To have meet ups and shared meals with the group

Yes The group is fab
To get better at stock control and knowing what is in my pantry

To improve my meal planning

Yes, we all feel that we are getting there. Still work to do though. By planning ahead, meal planning, checking what we have before placing next suma order, not doing unnecessary shopping. No shopping week challenges where we eat up what we already have.
To use my purchasing power at ethical shops

To be buying good quality food in an affordable way

Yes We feel very happy with the ethics of Suma, abel and cole and the healthy food shops/ farm shops that we use.
To create less food waste Yes and no We are all more aware of throwing food away, especially if its expensive in the first place we are more likely to use up leftovers and limit portions to avoid waste/ However, having young children there is always waste. We all compost/ feed birds/ chickens with our scraps
To create a ‘new normal’ for my kids.

For my children to meet others who eat similar food to them.

Getting there My daughter especially finds it very hard to eat around school friends houses, so eating with the food group really helps. We also make an effort as a family to have lots of gatherings where people can eat our food, or ideally bring and share dishes do that everyone is exposed to new dishes.

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I will be continuing on this healthy eating path for ever. I am learning lots and loving the journey. Its made me feel so much better and stronger and more energetic. The food is bloody delicious too!

End of 2016 update– This design is still working for me in some ways but not in others. I still order from Suma with this group every 6 weeks or so. I now have a weekly fruit and veg box delivered from Riverford rather than Abel and Cole as I feel they are a more ethical company with better employee care and less gimmicks.

The Suma group has now grown to ten families. This growing process was not easy to negotiate. Some members wanted new people to join, others did not, some people wanted to keep it women only, others wanted men to join. Its been tricky and some feelings were hurt and toes stepped on. Now that there are 10 families involved, we never all order every time, that would be just too huge a delivery for any one household to receive. But it does seem to work out that whenever anyone wants to order, there are sufficient numbers to do so and take the total well beyond the minimum order.

The big negative for me of having a larger group, is that we rarely get together for our shared meals any more. Its become too hard to co-ordinate schedules and too many people to fit into our houses! As our children grow, people return to work, kids schedules fill up and its harder and harder to find the time to get together socially. That is a shame. But I have made some solid friendships within the group and tend to see four of the members on an individual basis now rather than on mass.

Doing this design has made a sustainable change in the way that I buy food and manage my pantry. I’m really happy with that outcome. This design has also taught me a lot about group dynamics and the importance of picking carefully who you want to form groups with! Its taught me a lot about how I myself am in groups, that I like to lead but then I can easily get burnt out when it becomes expected that I will lead. We’ve got better at taking turns and other people taking the initiative, so I feel the group will probably tick along quite smoothly now. Maybe some people will leave, maybe others will join as time rolls on but I think we can sustain these changes.

Influences Nov 2014- May 2015

Today sees me finally getting around to posting the third installment of my ‘Influences’ posts. This post covers what I have been up to over the past 7 months. During this time the Diploma designs that I have been working on are, My health and well-being and South Leicester food group. I have also been busy with running Muddy Boots allotment playgroup and training as a Forest School Leader. 

COURSES AND WORKSHOPS

The six month health and nutrition programme that I started last summer called ‘Eat smile live’ came to an end in December. I also did a 30 day Spring cleanse with the same company during April and May. I learnt loads and made lots of new meals and have sustainably changed my diet for the better.

I took part in the Vegan January challenge, attending various events locally and being part of the FB forum. I managed the transition from Veggie to Vegan pretty easily and I am still eating a diet that is around 90% vegan to date.

I am still involved in helping to facilitate the PDC in Leicester. I did some of the publicity for the event and designed this poster. perm flyer with logos jpeg

 

I attended the first three PDC sessions but have pulled back a little from helping out over the next few months due to being rather overwhelmed with other work and short on time. I hope to get more involved again after the summer holidays.

I began my Level 3 Forest School Leader training in March and am loving it. The course takes around a year to complete and involves practical taught sessions, practical assessments, lots of written assignments and the facilitation of 6 sessions of Forest school. It is taking up a lot of my time and head space, I plan on using Permaculture to help me to plan my 6 sessions and a taster session I have planned for June. I have wanted to do this course for many years so am thrilled to have made a start. The photo shows us all looking exhausted at the end of our tools, knots and den making assessment day.

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I attended a two day Outdoor first aid course in April. It was a requirement of my Forest School training course, but was actually very interesting and useful for lots of areas of my life. I spend a night away from home, staying in a tiny room in a youth hostel, which was a real change for me, I have hardly spent a night away from my children or husband in 9 years!

EVENTS

This week I went on a wild food walk in a local Arboretum organised as part of National Vegetarian week. It was a lovely day and I saw lots of familiar faces there including some people who I’d studied Permaculture with over the years. The event re-inspired me to make the most of wild greens and I discovered some new uses for edibles in my garden, some of which I had previously considered to be weeds.

I attended the Permaculture Diploma accreditation of Reevsie. I was on his peer accreditation panel. After watching his presentation we had to discuss his designs and provide him with feedback. It was an interesting experience and great to see Reevsie complete his Diploma.

I am meeting regularly with six other families as part of the South Leicester food group  (I really need to come up with a more catchy name for this!) We have a shared meal, the kids play together, we share recipes and we order from Suma. The ordering process needs more work as it is rather long-winded currently. I am working on a diploma write-up about this group. Its been lovely connecting with a group of people, some of who are new friends for me and my children. We had a lovely day together recently enjoying good food, good company, and good weather! IMG_6668

I have taken part in three muddy runs, The Wolf Run in November, The Reaper in March and The Iron Run in May. Each of these invlved a 10KM run, lake swims, obsticles, mud pits and loads of fun. It is like being a kid again and I would recommend it to anyone wanting to find motivation for inproving their health and fitness. I have another run scheduled in for two weeks time, this time taking along my sister, I can’t wait! 11206608_10152818719262045_7253652698380650693_o

GUILDS

I set up a guild group at then end of 2014, especially for people who wanted to guild on weekday daytimes. Lots of the other local guilds are evenings and weekends and these times are not possible for me. We met up three times and chatted and ran through the four questions. The group seems to have rather fizzled out currently. I was a little fed up of being the person pushing for it to happen, so decided to sit back and see if anyone else made the effort. They haven’t! I am so busy at the moment that I can’t take on the leadership of the group so will let it do dormant for a while and see what happens in the autumn when people typically have more time for reflection.

JOBS

I taught two three day Photography workshops in December and January to year 8 and year 7 students. That was good fun as always. I have recently started one-to-one teaching a teenager on the Autistic spectrum. I see her every monday and we take photographs, use the darkroom,visit the museum and galleries and are planning a photography exhibition together. She is fantastic and I really enjoying the calm pace and responsive way that I need to interact with her.

My Muddy Boots Outdoor playgroup is going from strength to strength. I put the price up this year and I finally take home a little money! This feels great after doing it totally voluntarily for 3 years. I am fully booked with a long waiting list so am exploring the idea of running a second weekly session. IMG_6620

BOOKS

My obsession with healthy cook books continues. I get a lot of enjoyment from a shiny new cookbook! I am cooking lots from the books below and feel I am finally beginning to master the art of meal planning! IMG_6678 IMG_6679 IMG_6680 IMG_6681 IMG_6682

I have not been able to continue helping out with the gardening club at my children’s school this year. I am too busy and I also felt rather under valued there. I have so many skills to offer the school but I am not willing to give these away for free forever! I enjoyed spending time there but have realised that if I spread myself too thinly, then all aspects of my life suffer. I can’t do everything all the time, so sadly I declined to help out this year. Maybe another year I can resume my work at school, hopefully in a respected and paid role next time around. I enjoyed reading this book below and would love to design a school garden one day. Maybe I will do this as a fantasy design?  IMG_6677

This book was on my Christmas list and I really enjoyed it. I loved the way the chapters were divided up like zones and the recipes look interesting. IMG_6676

I have had a quick flick through this but not read it cover to cover yet. I have pretty much decided that I don’t want to teach PDC’s, at least not to adults. I don’t feel I have the depth of knowledge. I am very interested in the idea of doing a PDC for teenagers, children or family groups, so will keep this idea bubbling away on the back-burner and see what comes of it in the future. IMG_6674

I have been going through a bit of a desert island phase lately. I re-read all three of Lucy Irvine’s books. Castaway is one of my all time favourites. I am learning about den making, knot tying, firelighting etc at FS training, so it was interesting to read about these skills in real life or death situations! I also watched The Island with Bear Grilles and enjoyed that a lot. I think I would cope on a desert island as long as I had a good supply of water, plenty of coconut trees and somewhere comfortable to sleep! IMG_6673

My health and wellbeing design – IMPLEMENT and MAINTAIN

To help me implement and maintain the slow and steady changes I have been making to my lifestyle through using the designs, I decided to keep a record of progress each month.

May 2014– Began thinking about doing this design. Looked at Vision, helps and limits. Not exercising other than walking school run and gardening. Eating veggie diet.

June – Began Eat Smile Live health and nutrition programme. Began slowly accruing new knowledge and making a few changes to my diet.

July– Began 30 day exercise challenges, sit ups, squats, planks- enjoyed but found hard. Enjoying ESM programme. Eating lots of greens and finding it easier to eat health and raw foods as the weather improves.IMG_4016

Aug– Began the Coach to 5KM challenge. Enjoyed this but hurt my knee. Rested for 3 weeks then began running again on hols in Cornwall- loved it! Ran 30 mins without stopping. Began cutting out dairy products to help my health and for my son’s skin.

Sept – Began a weekly kettlebell class. Drinking lots of green smoothies and fresh juices. I did my first 5KM Parkrun. Eating 80% vegan now. ESM autumn cleanse began late sept.

Oct– Running 3X per week. Set myself the 6 week exercise programme. Started using the weekly meal planner design. Gearing up towards the Wolf run 10KM race

Running woman

Nov– Took part in the Wolf run race and loved it, immediately signed up for another in April. Finding it slightly harder to eat well in the colder months. Not loosing any more weight. Stuck around 11 stone.

Dec – Dark mornings and evenings, finding it harder to fit in runs. Managed to reach 100th mile since I began running in august. Tried a few times in the dark and didn’t like it. Loads going on, so didn’t make any kettlebell classes this month. Ate and drank too much over xmas but had fun!

Jan 2015– Aims for the month, no booze all month and Vegan January.  I enjoyed the Vegan challenge, didn’t find too hard at all so keen to continue. Running challenge for myself 365 miles throughout the year, so aiming for between 7-10 miles per week. Spa day for my birthday, a bit of a healthy treat and some ‘people care’ for myself and my mum and sister.

Feb – Aims for the month, try three new recipes each week. I brought a few new cook books for vegan meals and we are loving them so far. Drew up plans for the larger blackboard design and began using this. Managing to hit targets of running at least 7 miles each week. Evenings and mornings getting slightly lighter now, so exercise is easier to fit in. Life is feeling very busy, so glad to have my planners and targets to keep up the momentum. Began 6 week programme leading up to The Reaper Run next month. Scheduled in and went on a date night with my husband!

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I currently feel very motivated to continue with all aspect of this design. I am enjoying the exercise, my meal planning is easier, I am loving finding out more about health and the me-time/quality family time is wonderful. Long may it all continue!

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 ANALYSE

In order to analyse my possible options for creating this design, I firstly took a step back and considered my energy needs and yields. In other words an input output analysis, all about being healthy and happy. I looked at how these inputs and outputs linked up together too and discovered lots of complex links.

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This confirmed for me that the four areas I had chosen for the design to address where the right ones and they dovetailed nicely together with lots of areas of overlap. I then did a detailed brainstorm, looking at lots of possible options I could explore to achieve my four aims. As a quick reminder, the areas this design hopes to address are;

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

IMG_5560The whole brainstorm ( close-ups below for ease of reading)

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IMG_5562 IMG_5563  IMG_5564

From the ideas explored in the brainstorms, I chose my favourite 6 or 7 for each area and put them into the table pictured below. I looked at each possible idea and considered how it worked with the Permaculture ethics of earth care, people care and fair shares.

I then did a PNI (positive, negative, interesting) for each possible idea and this eliminated quite a few options as they did not fit with the ethics.

I ended up with a much reduced list of ways I could approach each of my aims. I then looked at each one of these against the Permaculture Principles too and ticked which ones they linked with. (The table below shows all this process)

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So this is what I ended up with;

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

Use online research, online courses, book research and talk to people. Try wholefoods and vegan diets.

2. To exercise and improve my fitness levels

Gardening, outdoor exercise, running, cycling and walking

3. To lose the excess baby weight

Lose this as a separate aim as it links in with the two aims detailed above and practice acceptance of my body rather than focussing on what I weigh. Aim to be fit rather than thin!

4. To take time out for myself without feeling guilty

To allow myself time out alone and recognise the benefits this has on myself and the whole family. To schedule in date nights with my OH and one-on-one time with each of my children. Set up a local guild group to take time out to meet with others and focus on my diploma (This will become a separate design I think)

So in summary, my analysis has shown that my design needs to focus on using the nutrition information I have been gaining in a way that makes family mealtime easier to plan. My design needs to schedule time into my life for exercising and set myself targets and challenges. My design also needs to schedule in down-time for myself to be alone or with the family.