Work hard, play hard, fuel right

What do pro athletes and professional parents have in common? Dreams and passion to do well in all they do, and the hard work it takes to show up no matter what. Such dedication can take its toll on our immune system.

What surprises me as a health coach is that while we take it for granted that athletes owe it to themselves to feed right, there seems to be an acceptance that professional working adults don’t take their body as seriously. Yet the demands are so similar… The relentless running around school drop off and/or pick up, clubs, running a house, leading a successful career comes with its share of challenges.

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Athletes testimonials video

The change of seasons are particularly demanding on our immune system, and we see an increase of colds (man flu, because guys do tend to have worse).

Yet there are so many ways to prevent not only the fatigue but also dips in immunity.

Sarah’s 10 tips of the day to keep well

  1. Hydrate, it’s somewhat more difficult when it’s colder or humid outside
  2. Know your limits, and respect them
  3. Move your body, you’re a human, not a sloth
  4. Know your essential macros (natural carbs of the green type, protein of the lean type, fats of the mean type). I fancied a rhyme, just avoid processed crap at least.
  5. Know your essential micros (look for independently verified quality). See here to cover the basic needs whether you’re a sport athlete or a corporate pro parent.
  6. Rest and sleep
  7. Surround yourself with people who lift you up
  8. Follow your dreams, make a difference,
  9. Be “selfish” in your responsibilities, no one is coming to save you, you know what makes you happy, so get on to it.
  10. Be kind to yourself. Remember it’s about progression not perfection. Aim for the above, don’t beat yourself up if you slip up.

My passion is to build a better world and fill it with healthy people. If I can make it easy for you or you want to know more about how holistic health coaching can help, do get in touch.

12 Tips to Survive Thesis, Reports, Case Studies and Other Big Writing Projects

One of my Facebook friends asked for tips on writing her thesis. As three and a half years of research (and with that sweat, existential crisis stress, fears, tears…) come to a close, now a potentially more daunting task begins. Writing a thesis, a final year report, or just any type of big writing exercise summarising a major piece of work is a huge undertaking. The output will be all that’s left of it, it is life defining and a learning opportunity in itself. I’ve got years of experience whether through my studies or work life, and every single time I have to write on a significant project there’s yet a new journey. Here’s the 12 tips I’ve come up with. Please comment with yours, they will help.

  1. Facts. Facts. Facts
  2. You actually know more than you think.
  3. Take breaks. Loo breaks. Screen breaks. Food breaks. Hug breaks (Partner, best buddy, be weary of random strangers). Schedule some regular breaks.
  4. CTRL+S every 5-10 minutes
  5. Work on the cloud, and/or evolve the versions
  6. Some days will be tough, especially just before a breakthrough of thoughts. It’s ok. Part of the process. You need a step back before you leap forward.
  7. Sometimes, especially towards the end, you may feel like giving up. Don’t. See points 2, 3 and 6.
  8. If you haven’t done so already, build your support network. Call someone who will lift you up.
  9. Nutrition is everything. Feed your brain (protein, greens, fats) as a human being. Supplement with omega 3 (check the shop for Biomega, but register first as a preferred customer for discounts!)
  10. Sleep. Unless you’re inspired, then indulge in a few more hours, but then have naps.
  11. Probably should be number 1, hydrate. With water, obviously.
  12. ENJOY! Every. Single. Moment. Of. It. The rough and the smooth.
Biomega
Biomega recommendation by freespirit.usana.com

From A to K: Your Complete Vitamin Guide – Ask The Scientists

Photo by askthescientists.com

An introduction to the basics of vitamins and how they help your health provided by my favourite bunch of PhDs.

Discover more about the vitamins your body needs. The explain everything you need to know — Read on askthescientists.com/qa/vitamins/

The topics covered include:

1 A Crash-Course in Vitamin Basics

2 The Two Main Categories of Vitamins

3 VITAMIN A

4 VITAMIN B1 (THIAMIN)

5 VITAMIN B2 (RIBOFLAVIN)

6 VITAMIN B3 (NIACIN)

7 VITAMIN B5 (PANTOTHENIC ACID)

8 VITAMIN B6

9 VITAMIN B7 (BIOTIN)

10 VITAMIN B9 (FOLATE)

11 VITAMIN B12 (COBALAMIN)

12 VITAMIN C (ASCORBIC ACID)

13 VITAMIN D (CALCIFEROL)

14 VITAMIN E (TOCOPHEROLS and TOCOTRIENOLS)

15 VITAMIN K (PHYLLOQUINONE, MENADIONE)

16 Time to Meet Vitamin’s Nutritional Companion—Minerals

— Read on askthescientists.com/qa/vitamins/

Water and water intake. A few facts.

Browsing FB I was going to share a seemingly fab post on water. Before I realised the snappy headlines were too misleading.

1. What is water?

When we say water, we mean the clear stuff that flows out of the mountain stream, and as least polluted as possible. If from the tap, then use a filter, at worse boil it.
It’s not coffee, tea, soda not alcohol (that includes beer my Brit friends). You may flavour it by infusing it with fruits and herbs, it’s nice.

2. How much?

The recommend amount is 0.033 x weight in kg. This is an amount in litres.
Add more if you exercise, and/or if you’re in a drier climate.

3. When?

Regularly! There are several variations on the theme, and my favourite is the common sense approach.
First as you wake up, to help flushing the system after the night’s rest. Add lemon juice for vit C, add lemon zest for boosting the metabolism. Temperature should be as close as possible as the body’s. (Too hot it kills the active elements of lemon, too cold it makes it difficult to digest).
Then, before meals. Quench the thirst before tackling hunger.
Between meals, same reason as above.
Never more than a half litre at a time, you don’t want to drown!

4. Benefits:
Clearer plump skin, because you flush toxins
Weight loss, because you don’t mistake thirst for hunger
Optimum performance (brain and athletic), because the right hydration fuels your body functions better
Energy, alertness, less grumpy, you name it! (By products of the three points above)

I think that covers it. Message me or comment if you have more questions on the subject.