NUTRITION AND FITNESS

With Tom And Jess

Qigong 101 - my go-to tool to reduce stress and up energy.

Would you like less stress and more energy?

If I asked 100 people if they would like to reduce their stress and increase their energy, do you think anyone would say no? Ok, some may ask, “what’s the catch?” “There is always a catch”, they’ll say. The catch is: you’ll get more mobile and flexible, feel more relaxed at a base level, have improved breathing techniques, and feel better and more together.

Many have heard of the benefits of meditation; now, I find meditation challenging. My mind drifts, I get bored, it feels uncomfortable. Now I know you must overcome all of this, and I have improved over the years; however, if something gave similar results with the added benefits of increased mobility and without the mind drifting, boredom and discomfort, would you be keen to hear more?

Qigong is an ancient Chinese healthcare system integrating focused intention (meditation), breathing techniques and physical postures. It is the foundation of practices such as Tai Chi and Kung Fu.

Qi (pronounced like the chee from cheese) refers to lifeforce energy that flows through all living things. It is with us and around us. It is internal, which we can control, and external, which we cannot. Many of us can stress over what is external, which we cannot control, oft en living in the past or the future. Yet, they do not pay enough attention to the internal and the present moment (now) and focus on a calm and happy state.

Gong means practice. Practice makes progress. You may notice that I did not say that practice makes perfect. Focusing on progression rather than perfection is the vision here. Striving to be perfect can often lead to unrealistic expectations and, thus, ultimately, upset. Focusing on progression, or constant and incremental positive changes, is key to long-term benefits. Progression and not perfection is a big philosophy in all the coaching Jess, and I do, whatever the outcome or goal. So, qigong is like moving meditation, exercise and stretching rolled into one. There is zero pressure to do it perfectly, just the intention to get better over time and to enjoy it. You don’t need any equipment, and anyone of any age can do it.

Simple.

I discovered qigong after having a very unexpected stroke while hiking on Table Mountain in South Africa. It was recommended as part of my rehab as it helps with the brain’s neuroplasticity and gets the body to do what the mind instructs again.

As you can imagine, I was out of balance between body and mind after the stroke! Mine was a haemorrhage caused by an AVM, with which about 1/5000 of us are born. Unbeknownst to us!

1/10,000 of us have them rupture like I did. From 1 to 100 years old, it is the lottery as to when it happens. Many are not as lucky as I was in their recovery. Qigong was one of my secret recovery weapons.

The origins of qigong can be traced back thousands of years to ancient Chinese culture and philosophy. It draws inspiration from various sources, including Taoism, Buddhism, and traditional Chinese medicine (acupuncture, shiatsu massage, herbal treatments and nutrition). Over time, different styles and forms of qigong have emerged, each with unique movements, breathing techniques, and meditation practices.

I learnt through a master instructor from California called Lee Holden. My instructor qualification is as a Holden-certified Qigong teacher. The qigong practice typically involves gentle, flowing movements, often performed in a standing position. These movements are designed to open up the body’s energy channels and promote the smooth flow of qi. Combined with deep breathing and focused intention, qigong exercises help to relax the mind, release tension, and improve physical and mental vitality.

Regular practice can enhance self-awareness, concentration, and inner peace. It is often used as a moving meditation to quiet the mind, reduce stress, and cultivate mindfulness. Regular qigong practice can have numerous health benefits, such as improving cardiovascular health, boosting the immune system, reducing chronic pain, and enhancing the overall quality of life.

Pretty cool, huh? But it refers to the ‘gong’ in the name and the need for practice. You don’t just do one session and are enlightened, just like you don’t just do one workout and are ripped with a six-pack. If you would like some recommendations of videos to follow along to in the comfort of your own home, then DM me with the word ‘Qigong’.

hello@jessntom.com is my best email, and I’ll send you some followalong videos to get you started. No cost and zero strings attached; I’d love to get this way of moving the body out to more people.

Tom

Nutrition Support - Personal Training - Yoga - Island Hikes - Cooking Workshops www.jessntom.com

5 of my favourite healthy brunch spots in Menorca!

Travelling or hosting often means the time you have to prepare your meals becomes compromised. It’s easy to just think ‘oh it’s too hard, I’ll get back on my healthy eating journey when things are calmer’, yet, in my experience, ‘calmer’ is often further away than we might think, or rarely ever comes!

An ‘all or nothing’ mentality is rarely helpful. If your life consists of a lot of hosting or a lot of travelling, then I’d urge you to review this way of thinking and see if you can prioritise your nourishment amongst the change of routine or being away from home because I promise you you will feel better for it.

If looking after your health remains a priority, you will almost always find a way to make it happen, sometimes it just takes a bit of upfront thought and planning, but this upfront planning is what I work on with my clients as embedding a few core habits that you know make you feel good is totally doable and totally worth it.

Of course, if you only go away for a couple of weeks in a year, it may feel good to adjust your priorities during your break. Eating in an out-of-character way for two weeks will have little impact compared with what you do for the other 50 weeks of the year – I always tell my nutrition clients ‘your body remembers what you do most of the time, not what you do occasionally’, so it’s great to let your hair down on occasion and not stress about what food is or isn’t available.

Here are 5 of my current favourite brunch spots on the island. I love having a handful of places to take friends and family to, or just to take myself to, with healthy options to choose from so those who fancy a croissant can have a croissant, but there’s other more health-giving foods on offer too.

I hope you enjoy them and if you have any other healthy eating spots you love, please let me know on hello@jessntom.com as I LOVE trying new spots and I can write a fuller article in the future with more options once I’ve tried them.

Sant Lluis

Esforaster (@esforaster) – a cafe/creative store run by Luis and Abraham, this is my go-to local brunch spot. I love the decor but mostly the overall vibe - it’s relaxed, fresh, and so creatively designed. They have a green juice and a red juice on the menu (I love it when you don’t have to make too many decisions!), smashed avocado and feta on sourdough with sun-blushed tomatoes and rocket, delicious combinations. Their bread and croissants are all sourced from Pigalle, and they get their avocados, rocket and other sourdough toppings from the fruit and veg shop directly opposite, so I love knowing I’m supporting many businesses in one, and it’s as local as you can get. Their coffee is great, as is their selection of herbal teas. While you wait for your feast to arrive, you can browse the beautiful clothes, books, artwork, jewels and dog accessories.

Cala Torret

Bakery Cala Torret (@bakerycalatorret) - hidden in a courtyard amongst the coastal cluster of white terraced houses, you’ll find the Bakery. It’s open Monday - Sunday, 8 AM-2 PM and has a great juice menu as well as bocadillos and toasties with avocado, hams, scrambled eggs etc. They do a delicious vegetable quiche and all the normal goods you’d expect from a bakery, so it’s a nice one to go to with friends as you can be as healthy as you like, knowing anyone who fancies a croissant or a slice of cake has got that option too. They also have a takeaway option, so if you fancy picking up some juices and bocadillos for the beach for a prep-free picnic, you can order to go!

Mahon

Essència (@essenciamenorca) - This is my go-to spot for a juice pick-me-up when I head into town. I go for their ‘ACE’ juice (apple, carrot and ginger), or their greens juice and then pair it with a poached egg on toast with avo or salmon.

Ciutadella

Nibs (@nibshealthybar) - Open Wednesday - Monday (closed Tuesdays), from 8:30 AM - 8 PM in the summer months, this is by far the best brunch spot on the island, and I only wish they had one on the east of the island (but my bank balance might agree otherwise!). The food is incredible, and their presentation is spot on. If you fancy a decadent treaty brunch, then you’ve got that option: stacked pancakes and french, but there’s also acai bowls, poached eggs and avo, smoothies and juices, and everything they do, they do it well.

Piqniq (@piqniq_menorca) - Open Tuesday - Sunday (closed Mondays), this is my favourite place for healthy takeaways. Their salad and poke bowls are delicious and they also offer hot meals such as hamburgers, pulled pork burgers and Middle-Eastern curries. They do various dishes of the day, such as pad Thai or rice paper rolls with coriander and prawns, and everything they do has a great depth of flavour. Again, this is another one I’d love to clone for the Mahon-end of the island, but my bank balance is grateful it’s tucked away in Ciutadella!

I hope you enjoy them and they add to your Menorcan memories.

Part of me would love nothing more than to create and open an incredible brunch spot. I love feeding people and adore making healthy food delicious and creating a space which feels homely and welcoming, but with the two little ones and looking after my nutrition clients and our yoga and fitness clients there aren’t enough hours in the day, so in this lifetime, I’ll be a very happy and grateful customer and cheerlead the spots that are doing it well as I know what a hard business catering is.

Enjoy the above eating spots and I hope the reminder to look after yourself whilst hosting/travelling with an ever-changing routine resonated and it’s given you a nudge to make you a priority!

Jess

Nutrition Support - Personal Training - Yoga - Island Hikes - Cooking Workshops www.jessntom.com