Boost your brain power and revitalise your memory
March 11, 2010
By Catherine Pritchard, Radiance Healthcare Centre
Your brain is a powerhouse! It requires a large amount of fuel in order to keep it functioning at it’s peak all day long. Stress, poor diet, deadlines and a lack of fresh air can all compromise your brain function. Use the following tips to help keep your brain and memory in tip top shape.
Lecithin granules
Lecithin is rich in phosphatidyl choline which has been found to be beneficial to brain function and memory. Add two tablespoons to your cereal or smoothie at breakfast.
Eat regularly!
Being busy is no excuse for skipping meals and snacks. Since your brain is the greatest consumer of glucose in the body, it is important that you refuel your body every 3-4 hours with good nutritious food.
Fresh air and nature – rich in negative ions
Experience more of the ocean, the mountains and waterfalls as they have been found to generate tens of thousands of negative ions which have a positive impact on mood and brain function. Air conditioning and computer screens emit positive ions which are more likely to contribute to stress levels.
Memory Herb - Gingko Biloba
Studies show that Gingko Biloba helps to increase blood flow to the brain and improves concentration and memory. (Do not use if taking blood thinners or anticoagulant medication such as warfrin).
Good fats
Essential fatty acids are found in high concentrations in the brain and especially involved in our ability to create and maintain memories as well as help to improve circulation. Oily fish, eggs and nuts and seeds are great ways to increase your omega 3 and 6 fatty acids.
Antioxidants
Fresh fruit and vegetables are full of antioxidants that help to protect the brain from damage from free radicals which tend to cause damage to cells particularly in the brain. Blueberries, raspberries, brussel sprouts and broccoli are some of the key fruits and vegetables rich in antioxidants. The vitamins A, C and E have also been found to protect the brain and green tea helps to prevent the breakdown of acetylcholine which in turn helps to maintain memory.
Replenish lost nutrients from stress
Brain function suffers when we are under stress largely due to the depletion of certain nutrients such as the B vitamins and imbalances in our neurotransmitters. Neurotransmitters are brain chemicals that act as electrical switches in the brain. When you have a memory blank or can’t recall a piece of information it is because there is a short circuit or power failure due to inadequate neurotransmitters. Vitamin B Complex and neurotransmitter precursors such as glutamine, choline, taurine and tyrosine can help to improve memory.
Drink 2 Litres of water each and every day!
Dehdyration affects the ability of the brain to store and retain information.
Meditation
Even 5-10 minutes per day helps to improve brain function.
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Five actions to help you (and your team) flourish
March 3, 2010
by Caroline McAuliffe, ExecConnect
This past week I proudly launched my new business, ExeConnect, and as a gift to the clients who attended the launch event, I presented a gift of wellbeing and happiness! I had arranged for Clive Leach, our Associate Executive Coach at ExeConnect to give a presentation at the launch. Clive is an evidence-based executive coach and facilitator who works within the corporate sector and Australian Public Service. He is a master’s graduate of the University of Sydney Coaching Psychology Unit and a member of the International Coach Federation.
Clive informed us that research shows that despite huge increases in wealth, advances in health care and access to technology, western societies today are no happier than they were 50 years ago. This doesn’t mean everyone is miserable; but levels of life satisfaction and well-being have not improved, despite arguably higher standards of living. The reality is that levels of anxiety, stress, fear and depression are rising.
He explained that the causes for lack of wellbeing include the breakdown of family and community relationships, increased violence, crime, drug and alcohol use, and (perhaps the most insidious culprits of all) ‘afluenza’ and social comparison. Too many people believe that happiness can be found through their looks, clothes, iPods, mobile phones, trainers or cars. There’s a lack of realisation that once these things are attained, we all too quickly adapt to them and promptly become envious that others have something bigger, better or newer.
Like the wicked queen in Snow White, when we can only judge ourselves by what the external world (the mirror on the wall) thinks, we can never be truly happy.
So, enough of the bad news.What’s the good news?
Clive assured us all that the field of positive psychology provides a wealth of evidence that it is possible for us to increase levels of happiness and well-being and sets out a clear and applicable framework for living a life of pleasure, engagement and meaning.
We know that the most hopeful and optimistic people share three simple characteristics:
- they have goals,
- they have agency (self belief) in their ability to reach the goals and
- they are able to identify a range of pathways or routes to success which helps them to persevere when faced with inevitable setbacks.
Five daily actions that will help you flourish
Clive went on to give us several examples of how we can begin to build our resilience, improve well-being and aim to be our best possible selves. In particular, I was fascinated by the research that was commissioned in 2008 by The New Economic Foundation, by the UK Government’s Foresight Project on Mental Capital and Well-being. The review was an inter-disciplinary work of over 400 scientists from across the world with an aim to identify a set of evidence-based actions to improve well-being, which individuals should be encouraged to build into their daily lives. Here is a brief description of those five actions and how you incorporate them into your daily life:
1. Connect
Connect with the people around you. With family, friends, colleagues and neighbours. At home, work, school or in your local community. Think of these as the corner of your life and invest time in developing them. Building these connections will support and enrich you every day.
Social relationships are critical to our well-being. Survey research has found that well-being is increased by life goals associated with family, friends, social and political life and decreased by goals associated with career success and material gains. Governments can shape policies in ways that encourage citizens to spend more time with families and friends and less time in the workplace. For example, employment policy that actively promotes flexible working and reduces the burdens of commuting, alongside policies aimed at strengthening local involvement, would enable people to spend more time at home and in their communities to build supportive and lasting relationships.
2. Be active
Go for a walk or a run. Step outside. Cycle. Play a game. Garden. Dance. Exercising makes you feel good. Most importantly, discover a physical activity you enjoy and one that suits your level of mobility and fitness.
Exercise has been shown to increase mood and has been used successfully to lower rates of depression and anxiety. Being active also develops the motor skills of children and protects against cognitive decline in the elderly. Yet for the first time in history more of the world’s population live in urban than non-urban environments. Through urban design and transport policy, governments influence the way we navigate through our neighbourhoods and towns. To improve our well-being, policies could support more green space to encourage exercise and play and prioritise cycling and walking over car use.
3. Take notice
Be curious. Catch sight of the beautiful. Remark on the usual. Notice the changing seasons. Savour the moment, whether you are walking to work, eating lunch or talking to friends. Be aware of the world around you and what you are feeling. Reflecting on your experiences will help you appreciate what matters to you.
In the US, research has shown that practising awareness of sensations, thoughts and feelings can improve both the knowledge we have about ourselves and our well-being for several years. But the twenty-first century’s never-ending flow of messages from companies advertising products and services leaves little opportunity to savour or reflect on our experiences. Policy that incorporates emotional awareness training and media education into universal education provision may better equip individuals to navigate their way through the information super-highway with their well-being intact; regulation to create advertising-free spaces could further improve well-being outcomes.
4. Keep learning
Try something new. Rediscover an old interest. Sign up for that course. Take on a different responsibility at work. Fix a bike. Learn to play an instrument or how to cook your favourite food. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun.
Learning encourages social interaction and increases self-esteem and feelings of competency. Behaviour directed by personal goals to achieve something new has been shown to increase reported life satisfaction. While there is often a much greater policy emphasis on learning in the early years of life, psychological research suggests it is a critical aspect of day-to-day living for all age groups. Therefore, policies that encourage learning, even in the elderly, will enable individuals to develop new skills, strengthen social networks and feel more able to deal with life’s challenges.
5. Give
Do something nice for a friend, or a stranger. Thank someone. Smile. Volunteer your time. Join a community group. Look out, as well as in. Seeing yourself, and your happiness, linked to the wider community can be incredibly rewarding and creates connections with the people around you.
Studies in neuroscience have shown that cooperative behaviour activates reward areas of the brain, suggesting we are hard wired to enjoy helping one another. Individuals actively engaged in their communities report higher well-being and their help and gestures have knock-on effects for others. But it is not simply about a one-way transaction of giving. Research shows that building reciprocity and mutual exchange – through giving and receiving – is the simplest and most fundamental way of building trust between people and creating positive social relationships and resilient communities. Governments can choose to invest more in ‘the core economy’: the family, neighbourhood and community which, together, act as the operating system of society. Policies that provide accessible, enjoyable and rewarding ways of participation and exchange will enable more individuals to take part in social and political life.
BONUS: Get a coach!
Finally, one more way to learn about and understand how you can use your strengths and inner resources and to achieve a life of purpose, satisfaction and achievement is by attending an Evidence-based intervention, such as a workshop or one-on-one coaching. Outcomes of research studies have shown that coaching can result in significant increases in levels of well-being, resilience, hope and goal attainment in people. Exploring such findings might add value for your own life as well as the lives of your friends, family and colleagues and result in flourishing people.
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Caroline McAuliffe - ExeConnect and Virtual Angels
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| Phone: | 0415 623 122 |
| Email: | caroline@execonnect.com.au |
| caroline@virtualangels.com.au | |
| Twitter: | www.twitter.com/ExeConnectAu |
| Blog: | virtualangelsau.blogspot.com www.execonnect.com.au/blog |
| LinkedIn: | au.linkedin.com/in/carolinemcauliffe |
| Member Profile: | See Caroline’s Member Profile |
Solutions to your best excuses!
February 23, 2010
By Catherine Pritchard, Radiance Healthcare Centre.
You know you have them! Your list of best excuses that are stopping you from starting the things you have been putting off for ages like your business plan, exercise or a healthy dietary program.
Excuses are funny things. To the person who created them, they are justified and valid. We stand by them even though they prevent us from achieving our goals and dreams. When you are employed our excuses can be few and far between. Why? Because we are accountable to someone. Deadlines and KPI’s keep us in line. If we don’t meet them then there is an underlying understanding that we could lose our job.
It is important to start learning to keep your agreements to yourself.
When it comes to our personal goals or when we are running our own business, the scenario is slightly different. All agreements are made with ourselves. As such, we tend to easily break that agreement if something comes up or we don’t feel like it as we perceive there is not much of a consequence. But there is. Every time you break an agreement with yourself, you diminish your self worth and trust in yourself that you can do anything, no matter what you come up against. It is important to start learning to keep your agreements to yourself.
Pick an area of your life that you would like to make a difference to. Write out all your excuses (even the ones you think are really valid and true) on why you aren’t taking the steps you know you should.
The next step is to then write out solutions to your excuses. Get creative. If you are busy, then cook in bulk and freeze it. If you are time poor, go and get an exercise DVD so you can exercise in the convenience of your home. If you are finding it difficult then this is where regular appointments with your coach, accountant, naturopath or personal trainer may be beneficial. The act of giving our word to someone else to have things completed often assists us in achieving our goals step by step without excuses!
What is your best excuse and how are you going to overcome it?
A recent one of mine was using long hours as an excuse for not exercising. I threw myself in the deep end, signed myself up for a biathlon and have been exercising ever since!
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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5 tips to boost your energy and productivity through your diet
February 11, 2010
by Catherine Pritchard, Radiance Healthcare Centre
How much is your fatigue costing your business?
Fatigue is a common complaint for busy women. Juggling a business, career, family, kids and a social life can take its toll. Coffee, chocolate, convenience foods such as pasta, 2-minute noodles, Cup-a-Soup and bread quickly become the staples you rely on to get you through your day. The 3pm slump, crashing on the couch as soon as you get home and poor energy first thing in the morning are common signs that your diet is impacting your energy.
What if there was a solution to your fatigue allowing you to be productive all day long including during the normal 3pm slump?
Research shows that simple changes to your diet can dramatically increase your energy throughout the day due to the stabilisation of your blood sugar. Going too long without eating, combined with excessive consumption of complex carbohydrates such as bread, pasta and rice have been found to create havoc with your blood sugar resulting in fatigue. The following five tips are easy to implement and have been designed to maximise your energy!
- Increase your protein (chicken, lamb, beef, lentils, chickpeas or eggs) especially at lunch. Protein helps to stabilise your blood sugar.
- Eat breakfast every day. (Coffee does not count as breakfast!)
- Limit your servings of bread, pasta and rice. Avoid white carbohydrates as much as possible. Eat wholegrain or brown instead.
- Increase your overall intake of veggies and salad veggies.
- Eat regularly. Don’t go longer than 3-4 hours without eating. This is a big key to having super fabulous energy.
Do an experiment on yourself! Record what your energy is out of 10 and identify whether you suffer from morning, afternoon or evening fatigue (or all three!). Follow the above 5 tips for two weeks then record the changes. You will be pleasantly surprised with your increased energy and productivity.
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Is your resistance getting in the way of your progress?
September 18, 2009
Earlier this week I had an opportunity to watch my behaviour and my ability to get in my own way.
It was one of those times when you watch yourself, hear yourself and have enough awareness to realise what’s happening.. but do not necessarily have the ability to stop yourself.
Let me explain…
On Tuesday I had a personal training session with the owner of the gym I go to. I was running early so decided to go for a 30minute run before the workout. This was a BAAAD idea.
When I returned from the run and read the workout he had planned for me my heart dropped. I had just spent 30-mins running, I was tired, and this workout sounded horrific… long, tough, and I knew it would push me beyond where I wanted to be pushed.
I made these decisions before I even started the workout:
- I was not going to have fun
- I would ‘do my best’ (which in this instance meant I’d just get through it)
- If I was struggling enough (or taking too long) maybe he’d let reduce the number of rounds or reduce the difficulty level
I was going to resist… and fight.
And here’s what happened.
Within a few minutes of the workout I was feeling tired and wishing I didn’t have to be there.Very intuitively my trainer said to me: “Know that I’m not going to let you not finish this.”
Darn! Now I was stuck.
So… I very cleverly (or so I thought) developed these symptoms:
- Cramps - First my right calf screamed in pain so much I had to stop what I was doing and get my leg stretched to reduce the pain. Then, both legs cramped. Now I had to stop for a couple of min to recover. (The embarrassment of being THAT person in the gym that was needing help didn’t matter. What mattered more was that I was getting my way… in a stupid self-destructive way).
- Mind chatter - My mind chatter was loud and clear: “This is stupid” “This is hard” “I don’t want to do this”.
- Incompetence - I couldn’t perform these exercises (though I’d done them before) with any level of skill
- Injury - I managed to split my hand doing pullups (but I had only completed 1.5 rounds of pullups and had to do the other 1.5 rounds with a cut hand)
Ugly cut in hand... Not very feminine!
At one point (between gasps for air) the LIGHT BULB went off. I could now see what I was doing.
I was resisting what I had started out to do!
My goal, of course, was to enjoy working out with a professional who was supporting me to do what I had set out to do - to exercise to improve my performance, to work myself hard.
My resistance was getting in the way! As soon as I realised it I decided I needed to stop what I was doing (self-destructing) and decide what to do next.
I decided I wasn’t going home until I finished the workout and to ’suck it up’ and keep going.
I finished the workout (yes, my time was terrible but I finished)…
Here was my lesson:
No.. it wasn’t that I shouldn’t go to the gym. ;-) The lesson was that I had made a decision: Go to gym and do workout. But… I was resisting rather than staying with the commitment I’d made and really doing what it took to complete the job as successfully as I possibly could.
RESISTANCE IN YOUR BUSINESS - IS IT COSTING YOUR YOUR SUCCESS?
Here’s what resistance looks like in business:
- Quitting - Pretending you didn’t really want something
- Manifestations - e.g. problems, staff issues, mistakes made that could have been foreseen
- Going off course - spending time on busyness rather than business
- Physical pain/illness - getting sick by working yourself too hard/ignoring your body’s needs
- Resignation - Giving up (sometimes that comes with pretending you didn’t want something)
And here are some remedies for self-destructive resistance:
- Take action - taking action (any one small action) closer to the goal can lift your mood and give you a sense of accomplishment if you recognise that you HAVE taken a s
- Get support - A coach that won’t let you give up, a peer support group who will share your goals with you and keep you accountable. And, trust those you’ve entrusted to support you.
- Keep Your Word - If you make a deal with yourself, keep it. Stay committed until the end.
- Go with the flow - Resistance will show it’s face - but don’t harm yourself (physically, emotionally, spiritually) in the process of resisting
Three days later the calf that was cramping is still sore… and I’m sure that’s because I need to get this lesson and to be reminded of it. I’m sure the pain will be gone by tomorrow. It had just been hanging around till I wrote this post to share the lesson.
Cheers
Suzi
P.S. If anything in this post resonates with you, let me know by adding a comment.
P.P.S. @blairsinger shared on twitter this week “You have the ability to override your brain’s negative dialogue that distracts you from your pursuits”. LVM, pg 154 - http://bit.ly/iGekM
FYI - Here’s the workout:
3 rounds of:
- 500m row
- 45 wall ball (6kg)
- 15 pullups
Why you don’t need work/life balance. The balance Myth.
May 12, 2009
Is your life balanced? If you’re a normal healthy, happy, productive adult, I’d say it’s probably not. So why is it that so many of us feel that we need to find balance?
Today I was interviewed as part of a national survey of women business owners on life and work balance. It’s a subject that I’m asked about quite often and which I, in turn, aim to support women with in their own lives.
I’m not sure that my point of view was what the interviewers were after.
You see, I believe that balance is a bit of a myth and a great way to feel that you are not doing life right.
My definition of Balance is:
Doing what I love, when I love, with those I love. That’s it. It’s not about doing everything in equal proportion. Sometimes work will be the focus. Other times family will take its place. Another time, relaxation. But whatever is most important at the time is what takes up most of my energy.
If you define balanced as an even distribution of effort, resources, time with family/spouse, time with self, health, relationships, learning etc. then I truly believe you will set yourself up to fail.
Ten out-of-balance years of growth and success
Since I started my business in 1994 (and even before that) I can hardly say that I have felt like I had a balanced life.
For my first ten years of business (as the owner of an events and publishing business) I worked 7 days a week, I spent most nights in hotel rooms, ate whatever was available and did everything it took to grow my business, to do the work that needed to be done and to maintain some sanity.
As a result of years of working at break-neck speed my health suffered and I was exhausted most of the time. BUT, I also achieved huge business goals that I would not have done had I not put in the time and effort. I couldn’t have achieved what I wanted if I’d tried to work and play in even amounts, to catch up with my family and friends - to do all the things I ’should’ and to live an unlikely existence.
This way of working is certainly not for everyone, and I’m not suggesting you try it if it’s not your MO. I wanted to get a lot done in as quick a time as possible so that I could then do something else with my life/career.
My sights were set very clearly on the prize, which was a lifestyle that I imagined was possible for me and my partner.
The last five years. Still unbalanced?
The last five years I’ve changed my focus. Having achieved much of what I’d wanted I turned my full-tilt, do whatever it takes, energy to other things. I’ve been getting fitter and healthier than I’ve been all my life. I’ve made more time for family and friends. I spend more time studying the areas of business that I next want to master.
Does that mean I’m balanced? Again, if balance is an even distribution of my time and energy then NO! I’m totally unbalanced. I spend more time working, creating, learning than I do on lots of other areas. I spend more time exercising than I probably need to but that’s because I have goals in that area of life that I haven’t had before.
Beat the Balance Myth - My philosophy
I know a lot of women who work hard growing a business, managing a family and a home and feeling like they need more balance. But I don’t think it’s balance they need. I think it’s just doing more of what they love, of what makes them happy.
I think it’s having a clear picture of where you are heading and what they want life to be like (regardless of how life looks today). I think it’s about taking time to do small things that matter to you e.g. getting a manicure, spending 30 minutes talking aimlessly with a friend, walking a dog, taking a day off - just because you feel like it!
Sometimes it’s just about checking that one thing off your list that you’ve been procrastinating doing (and as a result of completing you free up life force that was stuck on that incomplete item).
Relax. Take a breath. Get present to what is going on around you. Get big and design the future.
And let me know how you go and what I can do to support you. Feel free to leave your comments here.
Time off… What does it mean?
November 1, 2008
I am often asked about how I maintain balance in my life. Truth is, I don’t. But I have a great time. I can spend a Sunday working on a marketing campaign and have it feel like I am playing and having a creative time. Compare that with a day spent cleaning the house - a task I would find hard work!
Having said that, I do build in time off, often in windows between crazy busy times. I don’t think I’m balanced, but I do spend a lot of time doing what I want, with those that I want to do it with. And that’s balance enough for me.
What does time off mean to you?
