A little more life, close to home.
Good company, an easy lunch, a calmer evening and a friendly challenge. Small things to make room for, close to home.
Mates editorial: general information and encouragement. For individual health advice, speak with a qualified health professional.
This issue is about making room for the good bits: a conversation you've been meaning to have, something enjoyable for lunch, a little movement and a quieter finish to the day. There is also a challenge for your competitive streak. We know it's in there.
01 · THE FEATUREThe invitation you nearly didn't send.
You see something that reminds you of someone. You think, "I should give them a call." Then the kettle boils, a message arrives, and the thought slips into the pile marked later.
Most of us have a fairly impressive later pile.
Good company can begin with an ordinary invitation. A short walk. Lunch at the kitchen table. A phone call with enough time to hear the answer to "How have you been?"
Make it specific: "Would you like a short walk on Thursday?" Give the other person room to say what suits them. A ten-minute catch-up can be enough to get a conversation going again.
If getting out is difficult, bring the catch-up closer: a call from the couch, a shared cup of tea or a voice message to someone you miss. If you'd like to meet new people, the walking-group finder below is one place to start.
At Mates, eating well, sleeping well and moving are part of the picture. So are the people we make room for along the way.
This week's invitation: think of one person you'd enjoy hearing from. Send a small, specific invitation. Let that be enough for today.
Good company can begin with an ordinary invitation.
02 · EAT WELLThe quick chickpea lunch
An easy lunch for two, with room to use what you have.
You'll need: one 400 g can of chickpeas, drained and rinsed; a cucumber; two tomatoes; a handful of baby spinach; a tablespoon of olive oil; lemon juice; and wholegrain bread to serve.
Chop the cucumber and tomatoes. Toss them with the chickpeas and spinach. Add the oil and a squeeze of lemon, then serve with the bread. Parsley or a little pepper makes a useful finishing touch.
Take it to the table. Invite someone to pull up a chair.
More meal ideas from Eat for Health
03 · SLEEP WELLGive tomorrow somewhere to wait.
If tomorrow's jobs tend to turn up when you're trying to settle, put them on paper earlier in the evening. Choose a time to come back to them, then make space for a quiet activity you enjoy.
The Sleep Health Foundation recommends a wind-down period and avoiding electronic screens in the hour before bed. A few pages of a book or gentle music could be your starting point. Persistent sleep problems are worth discussing with your GP.
Read the Sleep Health Foundation's tips
04 · EXERCISE WELLFind a few mates to walk with.
Heart Foundation Walking has free walking groups across Australia. Its finder lets you search by location, day, time and pace, with options for accessible and wheel-friendly groups.
Have a look at what's nearby. Check the route, duration and suitability with the organiser before joining. Start with something that fits your body and your day.
05 · THE FRIENDLY CHALLENGEHow accurate are you, exactly?
Ten challenges. One score. EXACTLY puts your judgement to the test, then gives you a reason to challenge a mate.
Have a go, compare scores and see who earns the bragging rights. See who gets closest.
06 · ON OUR RADARAxe the Tax on Health
Exercise & Sports Science Australia is campaigning to remove GST from exercise physiology services. Its campaign explains the case for change and how people can support it.
If this matters to you, take a look and decide whether you'd like to add your voice.
07 · OVER TO YOUWhere's your favourite little escape?
A walking track, a quiet bench, the garden or somewhere you like to sit with a cuppa. Tell me about it. A sentence is plenty.
I'll ask your permission before sharing your words in a future issue.
See you along the way,
Greg
Founder, Mates on the Way
Better Everyday.