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Health/Fitness

Trouble Sleeping Through the Night? 5 Tips for Better Sleep

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September 15, 2017

- Health/Fitness

Are you resigned to not sleeping through the night?

Are you feeling exhausted or “running on stress hormones” all day?

Do not fear, I have some great tips (and an amazing recipe) for you!

The science of sleep is fascinating, complicated and growing.

Sleep is something we all do every day and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

Do you know that lack of sleep may even negate the health benefits of your exercise program?

What are the three main purposes of sleep?

  • To restore our body and mind.  Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s still recommended that all adults get 7 – 8 hours a night.  For real!

Try not to skimp!

(Don’t worry, I have you covered with a bunch of actionable tips below.)


Tips for better sleep:

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make this a priority.  This means turning off your lights 8 hours before your alarm goes off.  Seven. Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for just two weeks your body and mind will adjust and thank you for it.
  • Balance your blood sugar throughout the day.  You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).  In other words, choose the whole orange instead of the juice (or worse orange-flavoured snack or energy powders).  
  • During the day get some sunshine and exercise.  These things tell your body it’s daytime; time for being productive, active and alert.  By doing this during the day it will help you wind down more easily in the evening.  If your workspace doesn’t allow for sunshine invest in a natural light lamp, these are not expensive and have proven to be very effective as an aid to normalize your sleep.
  • Cut off your caffeine intake and any added sugar after 12pm.  Yes, this includes your beloved chai latte.  Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
  • Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off).  This would include dimming your artificial lights, nixing screen time including TV completely and perhaps reading an (actual, not “e”) book or having a bath.

So how many of these tips can you start implementing today?

Recipe (Caffeine-free latte for your afternoon “coffee break”): Rich Caffeine-Free Chai Latte


Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

References:

Go to Bed: 14 EASY STEPS TO HEALTHIER SLEEP

Hacking Sleep: Engineering a high quality, restful night.

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Mindset

Determination is a key trait of successful leaders

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September 15, 2017

- Mindset

Determined leaders are the strongest and most successful. But where does their determination, their seemingly natural fortitude come from? Does one have to be born with it or is it a trait that can be cultivated?

For me, determination is the combination of a leader’s motivation and passion to achieve a noble goal coupled with a calculated plan for success. A great plan isn’t likely to be well executed without passion, and a passionate leader without a plan is like a captain without a ship.

The most determined leaders are the ones with emotional strength that is not easily shaken. You can see this in business, sports or even certain people fighting illness. Determination is not about the absence of fear, but rather the ability to be brave in the face of fear.

It’s fantastic if you’re brimming with natural determination. It has probably served you well in life. But even if you’re someone who tends to live with anxiety and worries too much about the risks, there are things you can do to help build your internal determination.

Developing determination is the process of building your mental muscle the way an athlete builds their physical muscles. It requires practice, energy and consistency along with the belief that you’re becoming a stronger leader. It’s ironic, but you must be determined that you can develop your determination before you begin.

Here are a 5 strategies I provide emerging leaders who I work one-on-one with to help build their determination:

Set priorities – What’s really important to you? Leaders who treat everything as equally important are ineffective, whether it’s staff or projects. Knowing that A is more important than B, which is more important than C is the first step toward success.

Stop wanting to control other’s opinions or beliefs – You have a finite amount of energy and time. Stop wasting it being upset because you have no say or trying to change someone’s opinion when it won’t affect your success. If your lack of input could hinder your work, use your energy to find a way to influence those who do have input. If a contrary opinion doesn’t negatively impact your chance of success, walk away. Trying to force others to conform to your beliefs is a sign of insecurity.

Dispatch resentment – I have never met a truly successful, emotionally strong leader who feels envy or resentment. When you see somebody reach a goal, is your naturally tendency to feel happy for that person or to feel jealous? If it’s the latter, no worries, it’s not uncommon. The first step towards eliminating these negative behaviors is to stop holding pity parties for yourself. Resentment does nothing but deplete the mental energy you need to become a successful leader.

Like’s attract – Success brings energy and successful people tend to congregate around similar types. Who are you spending your time around? Do they bring you up or hold you down? The fire of determination in your belly can be stoked or extinguished by the company you keep.

Follow your gut – I’ll talk more about this in an upcoming blog, but for now I’ll leave you with this parting note. There are actually scientific studies supporting trust of your initial reaction – your gut instinct – which leads to more success than failure. Don’t ignore due diligence, but also listen to that little voice inside that gave you the first answer. It’s the same voice that controls determination.

Much like building a healthy physical body, determination doesn’t develop overnight. It’s one of those things that only seem to appear out of nowhere after you’ve put in a lot of hard work. And just like it’s easy to skip that trip to the gym when you’re tired, the path of least resistance in your life usually means not exercising determination.

Determination is not about instant gratification. It is the exact opposite. Take the person who builds their business empire from nothing and the person who has it handed to them as a birthright. Which one of these people do you think is more determined? I’m betting my money with the person who worked for it.

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Health/Fitness

3 Supplements You Should be Taking if You’re Over 45 Years Old

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September 15, 2017

- Health/Fitness

Yes, while I am an advocate of getting your nutrients from food first sometimes your nutritional needs need to be supplemented.

Unfortunately, there are just some all-too-common nutrients that I keep confirming we simply don’t get enough of.  And they’re absolutely critical to optimal health and wellness.  Especially as we age.

Here I sifted through the supplementation needs of my clients and what’s available on the market and boiled them down to three.

Supplement #1: Vitamin D

If you live in North America chances are you are low in vitamin D.  It’s the “sunshine vitamin” and we just aren’t able to hang out outside every day of the year (not even for 10-15 minutes per day.)  

Vitamin D is very important for everyone but especially women over 45.  Want to know why?

It helps to protect our bones!

Vitamin D helps our body absorb and keep the calcium we get from our food and drinks.  And we all know that calcium is one of the main things our bones are made of.

Want to know something funny about vitamin D (but it’s true, I swear)?

People who get enough vitamin D tend to fall less frequently.  Especially as we get older.

Seriously!

Vitamin D can help your bones stay strong and help you fall less.  Win-win!

Magnesium

Magnesium is an essential mineral needed for over 300 reactions in your body.

Yes, 300!

As with vitamin D it’s very common for us to simply not get enough.  Not even the 320 mg per day that’s recommended.

Low levels of magnesium have been linked to high blood pressure, diabetes, low bone density, and even migraines.

Magnesium is found in so many healthy whole foods like beans, nuts, seeds and green leafy vegetables.  In fact, the magnesium element is central to a plant’s chlorophyll – it’s actually what causes green plants to be green!  And most of us just don’t get enough green plants into our bodies on a regular basis.  (You know I have a recipe with green leafies for you below, right?).

Omega-3s

We’ve all heard that we need to get more omega-3 essential fatty acids, right?  They’re good for our hearts, brains, and help to reduce inflammation.

These are all good things when it comes to our health and wellness.

But not all of us are ready, willing, and able to eat fish three times per week.

While fish oil supplements contain the “brain healthy” fats called EPA and DHA, those two are not technically the “essential” fats.  The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary.

Omega-3 supplements can be found in forms of flax oil, algae oil, fish oil, or even fish liver oil.

Pro Tip:  Fish liver oil (e.g. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you’re actually getting.


Conclusion:

Three supplements to consider now that you’re 45 are: vitamin D, magnesium, and omega-3s.

Always read the supplement labels carefully to see if there are warnings that would make them inappropriate for you.  And, of course if you have any medical conditions or take medications or other supplements speak with your doctor before starting anything new.

Recipe (Vitamin D, Magnesium & Omega-3s): Quinoa Sweet Potato Buddha Bowl

Serves 2

4 cups baby spinach
1 cup of baked sweet potato (cubed)
1 cup quinoa (cook quinoa following the packet instructions)
1 cup chopped walnuts
1 cup diced avocado (about one medium)
½ red onion (diced)
2 tablespoons sesame oil
2 tablespoons rice vinegar
1 tablespoon lemon juice
dash salt and pepper

Split spinach, quinoa, sweet potato, walnuts, avocado, and onion between two bowls.

Mix sesame oil, rice vinegar, and lemon juice together and pour on top of prepared Buddha bowls.

Add salt and pepper to taste.

Serve & Enjoy!

Tip:  When looking for nuts (walnuts) and seeds (quinoa) look for the Organic/Non-GMO label.

 

References:

11 Natural Ways to Reduce Symptoms of Menopause

Essential Benefits/Effects/Facts & Information about Vitamin D

Magnesium Fact Sheet for Consumers

Omega-3 Fatty Acids Fact Sheet for Consumers

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Mindset, Personal Performance

Time isn’t your enemy, but your perception of it may be

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September 15, 2017

- Mindset, Personal Performance

“Those who make the worst use of their time are the first to complain of its brevity.” –Jean De La Bruyere

They’re all around you: The former teammate from another division shows up to a 3 p.m. meeting fit, looking great and energized; the colleague who attended that 401K investment talk who rejiggered their portfolio to great results; the boss who, despite seeming to have a heavier workload than anybody on the floor, reads a book or two about team performance strategies per week. You want to look and feel better. You want an investment portfolio worth bragging about. Heck, you just want some time to read a book!

These are often the moments when you decide that it’s time to make some time for yourself and that you’re going to improve something in your life. You’ve been considering it for months, but more importantly, you deserve it!

Then something happens. Maybe something else demands your attention or you simply begin to doubt your choice. Just like that, your resolve starts to dissipate like the sand in an hourglass. Time becomes the enemy as it slips away. There are so many reasons to leave things the way they are, and what happens if your plans for change blow up in your face? Do you have time to make a mistake? Despite knowing the change you want is a good idea, you’re able to get at least 51% of you to remain paralyzed with inaction. It’s just easier that way, you faux-rationalize.

If any of this rings a bell, you are normal. Changing any aspect of your life can be challenging, especially when the change threatens deep-rooted habits, relationships and emotions. The “status quo” doesn’t like to be jostled about. It’s just so much easier to say, “I don’t have the time!”


How do these highly successful people – who you know have the same overworked spouses, dirty dishes and children’s college to pay for – manage to overcome this inaction? How do they do it while maintaining their sanity? And can “normal” folks like us learn the time management skills to thrive despite our imperfections?


You have more time than you let yourself believe


“Lack of time” is the #1 excuse for abandoning our dreams and settling for a less-than-thriving existence. The perception of lack of time takes the blame for most human failure.


Gay Hendricks, author of Take the Big Leap has been coaching people towards achieving extraordinary levels of abundance for more than 40 years, and in the process, he’s encountered plenty of time-perceived excuses:


“I don’t have time right now”
“It’s not the right time”
“I’d love to do _________ but… there is no time”
“If only there were more hours in the day, I would…________”


For me, continuously unwrapping the package that holds my own excuses is the first step toward getting myself back on track.


Underneath a perceived lack of time lays one simple truth: We can control what we do with the time we have. Regardless of the circumstances, we control the time we have. I can control what I do with my time. Yet, most of us continuously give this power to others.


My client Les, an amazing leader in her field, will often complain (on the brink of a nervous breakdown) when a project takes a lot longer than anticipated. The time crunch interferes with all of her other goals, leaving her uninspired, defeated and frustrated.


Studies have shown 80% of the time, folks like Les will admit to not having a clear idea of the time investment when they took on the project. It’s not that she doesn’t have enough time. It’s that her enthusiasm clouds her judgement of how much time projects will take.


Time perceived obstacles are, for the most part, logistical in nature.


Take stock of the situation

Ask yourself this: What kind of person would I have to become to eliminate my time related excuses and achieve success? What things must I be doing to ensure my success?
If little comes to mind, then think about a person you admire who seems to have their stuff together; a person that rarely complains about lack of time and for whom success comes easy. What skills or personality traits does this person have? What is this person doing or most importantly NOT doing?


Write down your answers. Do this for seven days in a row. No excuses since it will take you less than 5 minutes.


Every time you write these traits down tell yourself this: “I – RIGHT NOW – decide to do these things and to be this kind of person.”


As your attention begins to shift from your time constraints and limitations to the opportunity you have to become your best self, you’re likely to encounter a rush of energy and purpose-centered determination you hadn’t previously tapped, but suspected was in there somewhere.

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Mindset

Are you Self Aware Enough to Be A Successful Leader?

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September 15, 2017

- Mindset

The other day I asked a client to think about a leader she admired and after a few seconds of silence she said: “His name is Bob. He is a poised and self-confident managing director who rarely stumbles or makes mistakes,” and then she reflected for a minute before adding, “He is kind of unapproachable, he never loses an argument and is very cerebral.”

There’s no doubt confidence is a key leadership trait, but a genuine leader is self-aware despite not having all the answers and still empowers others to seek them out. They are aware of their shortcomings and secure a diverse team who will compliment instead of copy their style. The leader who is continuously learning, understands their own purpose and the overall company’s direction has the winning edge in the long term.

Given the right level of technical competence, intelligence and experience, self-awareness might be one of the most important components of great leadership. It gives those who possess it an advantage to create growth within themselves and to grow others.

 

 


Three Keys To Improve Your Self-Awareness:

Know Your Purpose – Genuine leaders know why they are in the role they are in. They are patient and confident with a high level of tolerance toward conflict.  Knowing their purpose means they rely on their vision and personal value system to inspire others and lead the way.

Make Peace With Your Weaknesses – Self-aware leaders make better decisions because they are aware of their blind spots and engage their teams more. They are efficient because they constantly evaluate past mistakes and make plans to avoid them in the future.

Lead With Compassion – To lead with compassion means striking a balance between head (strategy) and heart (empathy).  By practicing compassion, leaders are in a better position to inspire others to fulfill their full potential, increasing the odds of the team’s success.

John Mackey, co-founder and CEO of Whole Foods Market, leads the way when it comes to self-awareness and his business moves all revolve around knowing what he and his company stand for and what makes them both tick.  Mackey knows his why; he is aware of his weaknesses and leads with compassion. His values are non-negotiable and include customer loyalty, employee engagement and creating a sense of purpose for his company and the community.

In his book Conscious Capitalism, Mackey beautifully expands on this concept. Obviously, the goal of a commercial organization is to create profit, but Mackey insists the first step for sustained success is to clearly define a company’s higher purpose past maximizing profits.

Once the purpose is clear, Mackey suggests to design everything the organization and its leaders do based on creating value for its stakeholders.

Simply put, if you’re in a leadership role, pay attention to your values and motivations, make sure they are in alignment with your business or place of work. Once you’ve thought about it, keep it at the front of your mind at all times and when you lead others (or lead yourself) remember all of it. Find and use this self-awareness as your compass.

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