Nutrition expert Sandra Miskimmin has revealed women should be treating their hormones as a superpower rather than as a taboo subject.

For many discussions about hormones become hushed conversations with lots of embarrassing whispers and confusion.

But Sandra, owner of SMASH Worldwide, a health and nutrition company which supports women through hormonal changes, believes by opening up the conversation about all hormones, it can open up a new way of life for women of any age.

Sandra is one of the speakers lined up to appear at the Mums At Work Elevate Your Business conference on Monday March 25.

Her talk, titled ‘Hormone Harmony to Maximise your Personal and Professional Goals’ will empower women to embrace their hormones rather than fear them. 

She explained: “It will help women to understand how each of the hormones respond in their body and more importantly, how to use their hormones to their advantage. 

“When women work with their hormones, rather than against them, it opens up a whole new world of opportunity. When this happens, women will become more successful in their personal, physical, and professional life.”

Speaking up and speaking out about hormone health is something Sandra is very passionate about.

“Women go through three major “Ps” when it comes to hormones. Puberty, pregnancy and perimenopause” said Sandra, adding: “Quite often we go through each phase confused and afraid to ask questions. 

“Teenagers, and even women, don’t seem to be able to talk about something that is so natural in our lives. We talk about the curse of having a monthly cycle and just get on with life as though it is something that we have to endure.

“Many women suffer through each of these phases and accept it as normal, but if you are experiencing uncomfortable symptoms in your body, it is a sign that you are not working in conjunction with your hormones, and your body is trying to signal this to you. 

“We should be able to breeze through each day, week, month and year, but nowadays, that tends not to happen.”

Sandra believes that by encouraging women to change their view as a society about their monthly cycles and the other hormones in their bodies they can start to live a lifestyle that supports their hormones and help them put the pieces of their health jigsaw together.

She said: “Not only will you feel amazing, but you will also become more productive, suffer less, know what foods to eat at what time of the month, know what kind of exercise to do each week and work towards your strengths.”

If you’re suffering from hormone imbalances here are Sandra’s top tips for helping to bring them back into balance:

1. Food

“One of the most important pieces of your health jigsaw is the food that you eat,” said Sandra.

“Aim to eat a minimally processed diet, full of lots of variety. Focus on healthy sources of protein – either animal or plant based, healthy fats and nature’s carbs.  

“The closer you can get to the creation of your meals the better. By cooking for yourself you will be aware of the quality of the ingredients that you are eating and be able to control them better. 

“This will ensure that your leptin (feel full) hormone and ghrelin (hunger hormone) are kept under control.”

2. Sugar

Sandra said it’s important to keep your blood sugars as balanced as possible. No one wants to be on a blood sugar rollercoaster. 

She added: “When on the blood sugar rollercoaster, not only can it lead to weight gain but it can also lead to inflammation in the body, cravings and energy fluctuations. 

“By keeping your blood sugars balanced, you will be keeping your insulin levels under control.”

3. Stress

“As busy women in today’s society, it can be hard to control stress levels” explained Sandra, adding: “However, by taking 10 minutes to yourself each day you can have a major positive impact on your cortisol levels. 

“When cortisol is raised in the body, sleep is disrupted, belly fat is stored and we are continually in fight or flight mode. 

“10 minutes of self care each day will help to lower your cortisol levels and bring your body back to calm again.”

4. Sleep

According to Sandra, having a good sleep hygiene routine is key to keeping your hormones balanced.  

She said: “By switching off from screens at least one hour before bed, not eating three hours before bed and sleeping in a cool room, you will have a much better night’s sleep. 

“This will enable your body to get into the rest and repair phase as you sleep and this will help to keep your ghrelin hormone under control. 

“If you’re not sleeping properly you are more likely to eat an extra 300 calories of food the day after – these foods tend to be high carb foods, which then can trigger more cravings.”

5. Gut Health

“By eating a wide variety of plant based foods each week – aim for 30 – you will be providing the perfect microbiome for great gut health” said Sandra. 

“90-95% of your serotonin (feel good hormone) is made in the gut. If the gut is not healthy, this can then have an impact on your mental health.”

6. Hydration

Keep it simple says Sandra: “Drink more water to help with your hormones and brain health. A two per cent reduction in hydration has been shown to have an impact on cognitive function.”

7. Toxins

“Reduce your toxin exposure to help balance your hormones. Become aware of the potential endocrine disruptors that are in products that you are using” said Sandra.

“Change from using plastic water bottles and containers to using metal or glass containers. Use the Think Dirty App to check the toxicity of the beauty products that you are using and then swap for cleaner versions.”

8. Exercise

Sandra says it’s time to tune in to where you are in your monthly cycle so ensure that you are working out in conjunction with your cycle rather than against it.  

She explained: “There are times of the month that you can ramp up your training and go for personal bests and there are times of the month when you need to take things easier.  

“By over exercising and not working with your cycle you risk increasing your cortisol levels and injury.”

Sandra will be revealing more tips for hormone help during her talk at the Mums At Work Elevate Your Business conference on Monday March 25.

For more information, to book a ticket or a stand go to >> bit.ly/MAWelevatePress or search for the event on Eventbrite.

Find out more about SMASH Worldwide at smashworldwide.com 

In the ever-evolving world of beauty and skincare, early habits set the stage for lifelong radiance and health. 

Navigating through the myriad of skincare advice, however, can feel like an overwhelming task, especially for those under the age of 25, standing on the cusp of change. 

This pivotal age marks a transition from the carefree routines of our teenage years, often characterised by minimal, if not simplistic, skincare approaches, to a more conscious and informed regimen that addresses the onset of adult skin concerns such as sun damage, age spots, and fine lines.

Belfast beauty expert Lynsey Bennett of Lusso Tan, who will be speaking at the Mums At Work Elevate Your Business conference on Monday March 25, believes the foundation of good skincare is not just about the products we use but understanding how they interact with our skin. 

She explained: “Our 20s are a critical time for establishing skincare routines that not only prevent premature ageing but also enhance our natural beauty.

“This philosophy extends beyond skincare into the realm of tanning, where the quality of one’s skin can significantly impact the outcome of tanning products, leading to either a flawless golden glow or a patchy tan that falls short of expectations.”

Having a good skincare routine is vital to perfecting your tanning routine.

Here are Lynsey’s top three tips for unlocking radiant skin before you’re 25:

1. Exfoliation: The First Step to a Flawless Glow

“Nothing works without exfoliation” explained Lynsey.

“The journey to luminous skin and a seamless tan begins with the removal of dead skin cells.

“Exfoliation is paramount. It’s about creating the perfect canvas for both skincare and tanning products by removing the barrier of dead cells that dull our complexion and obstruct product absorption.

“This crucial step ensures that your skin not only benefits fully from your skincare routine but also achieves that even, smooth tanned look we all desire.”

2. The Magic of Hyaluronic Acid

“Hyaluronic acid is a hydration powerhouse” said Lynsey, adding: “Hyaluronic acid has become a buzzword for hydration, but its effectiveness is dependent on the presence of moisture. 

“To truly tap into the moisturising power of hyaluronic acid, apply it to damp skin and follow up with a mist to lock in the hydration.

“This technique ensures that hyaluronic acid can draw moisture from the environment and deeper layers of the skin, leading to a plumped, smooth surface that’s ideal for tanning.”

3. The Shield of SPF

“SPF is your skin’s best defence” said Lynsey.

“Up to 90% of skin ageing is within your control and directly linked to sun exposure.

“Incorporating SPF into your daily routine is not just about preventing ageing; it’s a critical measure against skin cancer. 

“Choosing sunless tanning as a safe alternative to sunbathing is a testament to loving your skin and prioritising its health over temporary aesthetics.”

Lynsey Bennett has built a successful brand in the competitive beauty market. Her accomplishments with Lusso Tan and her advocacy for women in business have established her as a respected figure in both the beauty and business communities. 

 

At the Mums At Work Elevate Your Business conference on Monday March 25, her talk, titled ‘How to keep going when nothing is going right’ will offer practical strategies for maintaining resilience and determination in the face of adversity. 

Drawing from her own experiences, Lynsey aims to equip attendees with the tools and mindset needed to navigate life’s challenges and emerge stronger.

For more information, to book a ticket or a stand at the Elevate Your Business event on March 25th go to >> bit.ly/MAWelevatePress or search for the event on Eventbrite.

Find out more about Lusso Tan at lussotan.com 

In today’s rapidly evolving business landscape, small businesses are facing an unprecedented array of challenges. From navigating the complexities of technology and compliance to fostering meaningful customer relationships and managing a dispersed workforce, the hurdles can seem insurmountable. 

These challenges also present unique opportunities for growth, innovation, and strengthening resilience. As the backbone of the economy, small businesses possess the agility and creativity needed to turn these obstacles into stepping stones towards success.

The administrative side of running a small business, often viewed as a mundane but necessary evil, has evolved into a critical component of strategic planning and operational efficiency. Effective management of administrative tasks not only ensures the smooth running of daily operations but also frees up valuable resources that can be invested in growth and development initiatives. 

Achieving this level of efficiency requires a nuanced understanding of the problems at hand, as well as innovative solutions tailored to the specific needs of a business. This is where specialised administrative support comes in.

For many businesses employing a full or part time admin assistant isn’t feasible but can often be the one thing that’s holding their business back.

County Derry company AdminAnswers NI, founded by retail banking and admin experts Roisin McAteer and Maria McLaughlin, has become the adhoc answer many businesses need. They offer support and guidance for small businesses navigating the intricate maze of administrative challenges.

Ahead of taking part in an expert panel at the Mums At Work Elevate Your Business conference on Monday March 25 at the Tullyglass Hotel in Ballymena, Roisin and Maria have outlined some of the most common administrative challenges small businesses face and how they can overcome them.

1. Time Management

Small businesses frequently struggle with juggling multiple tasks effectively. 

Maria McLaughlin advises: “Prioritising tasks based on urgency and importance can drastically improve time management. 

“Utilising AdminAnswers NI Ltd’s tailored support allows business owners to focus on what they do best – driving their business forward.”

2. Efficient Communication

With the digital age accelerating the pace of business, maintaining efficient communication can be daunting. 

Roisin McAteer explained: “Leveraging technology and establishing clear communication channels can significantly enhance efficiency. 

“Taking the time out to understand what tools are available for your business may feel like it is time consuming now but future you will be grateful!”

3. Financial Management

Keeping on top of finances is crucial for any small business. 

“Regular financial reviews and employing the right tools for budgeting and forecasting are key,” said Maria. 

“Growth and stability for any business can only happen when you truly understand the numbers and keep a close eye on how your business is performing and recognising any changes in that, whether positive or negative.”

4. Customer Relationship Management

Building and maintaining strong customer relationships is vital for success. 

“Personalisation and timely follow-ups are essential. Our approach is to integrate CRM solutions that not only improve relationships but also drive repeat business” said Roisin, adding: “It’s easy to get lost in doing the work, but managing your customers effectively can make gaining repeat business and referrals much easier.”

5. Delegation of Tasks

Many small business owners find it hard to delegate tasks. 

Maria said: “Identifying the right tasks to delegate and to whom is crucial. At AdminAnswers NI we find this is one of the hardest things for small businesses to overcome.

“We foster a culture of partnership, trust and efficiency, ensuring that your business operates smoothly.

“Sometimes business owners have to work on themselves before they can work on the business, it can be difficult to hand the reins over for something you have been doing yourself for a long time, especially if you have your own quirky way of doing it.”

“I would always suggest that people prefer doing the thing they’re good at and by handing off the things they don’t like or that are time consuming, they get more time to spend on the part of the business they fell in love with in the first place.”

6. Compliance and Regulations

Staying abreast of regulations and compliance can be overwhelming. 

“It’s about staying informed and proactive,” said Roisin. 

“Many businesses find it hard to navigate the language, changing nature and maintenance of their compliance administration. 

“Our team offers guidance and support to navigate the complex landscape of regulations, ensuring peace of mind.”

“Having a robust system of keeping on top of compliance may take time now, but it will streamline your renewals and management for the future.”

7. Talent Recruitment and Retention

Finding and keeping the right talent is a challenge. 

Roisin said: “Offering the right incentives and creating a positive work culture are key strategies. 

“Many business owners can get lost in getting the work done that they forget to spend time nurturing the staff they have. Having a system in place or someone in place to do this can ease the pressure and stress on a business owner.”

8. Adapting to Technological Changes

Technology evolves at a rapid pace, and staying current can be daunting for small businesses. 

Maria explained: “Embracing technological advancements can significantly enhance operational efficiency. At AdminAnswers NI Ltd, we guide our clients through selecting and implementing the most appropriate technologies for their businesses, ensuring they remain competitive.

“Being on top of these advances, just like when it comes to new CRM systems, can often be the make or break of a business over time.”

9. Crisis Management and Resilience

Unexpected challenges such as economic downturns or global crises can severely impact small businesses. 

“Developing a robust crisis management plan is key to navigating tough times” said Roisin.

“Many business owners don’t have the skills or knowledge to be able to create and execute contingency plans at short notice.

“Having a team in place to help with this can give a business owner peace of mind.”

10. Effective Marketing Strategies

Developing and executing effective marketing strategies can be a significant challenge for small businesses with limited budgets. 

“Identifying the most effective channels and tactics for your target audience is crucial,” said Maria. “Our expertise in marketing support can help you increase your visibility and attract more customers without breaking the bank.”

“Whilst many business owners have great marketing ideas and often know exactly what will help to bring customers in and raise awareness of their business, they seldom have the time to execute their ideas in full leaving them frustrated and feeling overwhelmed.”

11. Work-Life Balance

“Maintaining a healthy work-life balance is a challenge many small business owners face”, said Roisin.

“It’s important to remember that your well-being is essential to your business’s success. 

“Business owners need to learn to identify the right tasks to delegate and take time to recharge so that they are on top form all the time.”

“Having more time to focus on what really matters very often leads to a more successful business overall.”

Roisin and Maria will be giving more advice out from the expert panel at the Mums At Work Elevate Your Business conference on Monday March 25 at the Tullyglass Hotel in Ballymena.

For more information, to book a ticket or a stand at the Elevate Your Business event on March 25th go to >> bit.ly/MAWelevatePress or search for the event on Eventbrite.

Find out how AdminAnswers NI can support your business at adminanswersni.co.uk 

Belfast musician Stefan Murray, 51, has released a single in aid of Down Syndrome charity Down Right Incredible and Hanwood Down Syndrome Football Club. 

The single, Down Right Incredible, was inspired by Stefan’s own experience. His two-year-old son Killian was born with Down Syndrome after being told he had a one in seven chance of having the condition. 

Killian had a heart problem with an aortic arch which constricted his breathing with his life having to be saved on numerous occasions by staff at the Royal Victoria Hospital. 

“Killian is two years of age but he’s more like a 6 month old because of his C.V.I (Cerebral visual impairment) and Down Syndrome. He still can’t talk or walk”, said Stefan.

“His first year was very hard because of his breathing problem so he spent it in hospital pretty much. But now he smiles, laughs and plays and melts our hearts. We are so lucky to have him.”

Down Right Incredible, based in Saintfield, is a charity close to Stefan’s heart: “They run days out for families with kids with Down Syndrome. The kids get the chance to hang out with siblings so they can experience ‘normal’ kids and vice versa.

“This environment is beneficial for kids with no special needs and the ones with the extra chromosome because they learn that being different is not a bad thing.

“Support groups are an amazing thing where you meet parents who have gone through what you have and give you information on help available and what you will experience next. It’s priceless.”

This was the inspiration for Down Right Incredible, a song that came to Stefan in a dream. 

“I woke up one morning from a dream where I wrote a song. I picked up the guitar and wrote Down Right Incredible. 

“I then asked the Facebook community for help with the song. When it came to getting the band together, I supported Pat McManus and Toby Jepson in the past so I was cheeky and just asked. The other guys are friends that just wanted to help after seeing my appeal on Facebook. I did the writing session with my friends Phil, Alan and Keith from a band called Blind Muse.

“I couldn’t have done it without them.”

The single will also raise funds for the Down Syndrome Football Club at Hanwood, East Belfast. Run by ​​ex-Linfield and Glentoran professional football player Norman Kelly, Oscar winner James Martin coaches at the club. 

Recorded at Einstein Studios in Antrim and produced by Frankie McClay, Stefan is not alone on the single, with many other musicians featuring on the track. Planet Rock DJ Toby Jepson lends his vocals. 

Texan drummer Dustin Gauvain also on the song: “I’ve known Stefan for over 20 years. I’ve shared my music and vice versa over the years with him. Then when the opportunity came around to finally collaborate I didn’t even think twice. 

“My love for him and his family was all the motivation I needed to help out a brother in need. Killian means a ton to me and I knew helping bring awareness through my craft was a way I could give back to him and other kids going through the same things.” 

Baz Francis also features along with Pat McManus of Mamas’ Boys on fiddle with bass coming from Jim Seymour of local band Sinocence. Baz has known Stefan for over a decade: “his immediate generosity towards me is something that I’ve always remembered and has eventually led to my involvement in his ‘Down Right Incredible’ single. 

“As someone who’s got a cousin with Down Syndrome, the matter at hand here is one that is close to my heart, so it was a pleasure to sing for both the cause and the people involved in this project.”

Down Right Incredible is available to download from Bandcamp. All proceeds will go to Down Right Incredible and Hanwood Down Syndrome football club.