Mental Wellness - Week 2

MENTAL WELLNESS MENTAL WELLNESS Week 2 Mental Wellness and Wellbeing Month is a new initiative of the Poland HR Fun Team. We present a collection of materials on mental health at work and beyond. We also invite you to participate in all initiatives aimed at having a positive impact on your well-being.

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MENTAL WELLNESS Music Playlist 05.02.2024 Monday Morning

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Click here for PLAYLIST

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Under this list you can find a music for relaxing, stress relief and motivation to work or sport.

Please ENJOY!!!

Do things at your own pace.

Life is not a race.

Poland HR Fun Team invites you to the meeting with

ELIZA NIEDZIELSKA WORK ERGONOMICS

14.02.2024 Save the date!

Workshops in IGK

Exercises for a healthy spine YouTube channel: Trening Fitness

EXPRESSOWA ULGA | ćwiczenia na ZDROWY KRĘGOSŁUP (in Polish)

YouTube channel: Move With Nicole

25 MIN PILATES WORKOUT || Pilates For Better Posture & A Healthy Spine (Moderate)

YouTube channel: Mady Morrison

Back Pain Relief Stretches | 10 min. Yoga for Relaxation & Recovery

YouTube channel: Eleni Fit

10 Min Fix Your Posture - Pilates Style | Daily Routine | Stretch & Strengthen Your Back | No Repeat

YouTube channel: Sydney Cummings Houdyshell

Full Body Deep Stretch for Tight Bodies

Recommended reading list

Joseph Murphy: Power of Your Subconscious Mind (Potęga podświadomości)

Middleton Anthony, Fox Jason, Ollerton Matthew, Maclachlan Colin: SAS: Who Dares Wins (Odważni wygrywają)

PBrian Tracy: Million Dollar Habits (Nawyki warte miliony)

Recommended reading list Stefanie Stahl: The Child In You (Odkryj swoje wewnętrzne dziecko)

Joe Dispenza: Evolve your Brain (Jak przeprogramować swój mózg)

Pema Chödrön: When Things Fall Apart. Heart Advice For Difficult Times (Kiedy życie nas przerasta)

Christel Petitcollin: I think too much - How to channel intrusive thoughts (Jak mniej myśleć. Dla analizujących bez końca i wysoko wrażliwych)

Recommended reading list Rick Hanson: Resilient: how to grow an unshakable core of calm, strength, and happiness (Rezyliencja. Jak ukształtować fundament spokoju, siły i szczęścia)

Brian Tracy: Get it Done Now! (Zrób to teraz!)

Lencioni Patrick: The Five Dysfunctions of a Team (Pięć dysfunkcji pracy zespołowej)

You automatically lose the chances you don’t take.

Let’s play the board games together and eat some donuts!

Where: IGK2 - Paradice game room When: Thursday, February 8th Start: 1:00 pm

Please fill the survey attached to the invitation.

If you want, you can bring donuts to celebrate together!

Here is the ranking of the most tasty donuts in 3City* - check it out! :)

1. Le Delice 2. Must Bake 3. Sowa & A.Blikle 4. Deker 5. Mamy wypieki 6. Baccate & Manufaktura Mojej Mamy

*Based on information from 2023

How To Build Your Best Smoothie Fat

walnuts, pistachios, almonds, peanut butter, flaxseed oil, coconut milk

+

Fruits & Vegetables everything you like :)

+ Protein protein powder, tofu, cottage cheese

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Liquid & Ice almond milk, coconut milk, ice, milk, water

+ Nutrient-Dense greens supplement, flaxseed meal, chia seeds, green tea powder, cacao

Healthy and Simple SMOOTHIES Anti-Inflammatory Lemon-Blueberry Smoothie

Ingredients 1 cup frozen blueberries, plus more for garnish 1 medium ripe banana, peeled and frozen 1 cup packed baby kale (jarmuż) 1/2 cup unsweetened plain almond milk 1/2 cup chilled unsweetened brewed green tea 2 tablespoons hulled hemp seeds 3/4 teaspoon lemon zest, plus more for garnish 1 1/2 tablespoons lemon juice 1/2 teaspoon honey (optional) 1/4 teaspoon ground ginger

1. Place blueberries, banana, kale, almond milk, tea, hemp seeds, lemon zest, lemon juice, honey (if using) and ginger in a blender.

2. Process until smooth, about 25 seconds.

3. Pour into a glass.

4. Garnish with additional blueberries and/or lemon zest, if desired.

Stress Less Smoothie

Ingredients 1 1/2 c. plain full-fat kefir, chilled 1/2 c. raspberries 1 tbsp. hemp seeds 1 peach, pitted and sliced 1/2 c. ice

In blender, puree kefir, raspberries, hemp seeds, peach, and ice until smooth, about 30 sec.

Banana Smoothie

Ingredients 1 can coconut milk 1 banana 2/3 c. frozen pineapple 1/3 c. Frozen Mango 1 scoop Protein powder Pineapple wedge, for garnish

1. Combine coconut milk, banana, pineapple, mango and protein powder in a blender and blend on high until smooth.

2. Garnish with a wedge of pineapple and serve.

Ingredients

Morning cocktail of happiness

3/4 c. almond milk 1/2 c. ice 2 tbsp. almond butter 2 tbsp. unsweetened cocoa powder 2 to 3 tbsp. sweetener 1 tbsp. chia seeds, plus more for serving 2 tbsp. hemp seeds, plus more for serving 1/2 tbsp. pure vanilla extract Pinch salt

Combine all ingredients in blender and blend until smooth. Pour into a glass and garnish with more chia and hemp seeds.

Green Power Cocktail

Ingredients 1 ½ cup milk 2 cups baby spinach 1 frozen banana 1 apple ¼ avocado

Add all of the ingredients to a blender and blend on high for 30 seconds, or until creamy. Remember to freeze your bananas ahead of time!

Thank you See you next week

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