10 Tips for Rest, Recovery and Rejuvenation

10 Tips for Rest, Recovery and Rejuvenation

Originally published on www.resiliencei.com and reproduced with permission.
Written by 

The Season for Stillness

We tumble to the end of another warp-speed year. We spin through our tasks and grasp at floods of information.

We press too hard, too fast and for too long. Reservoirs are sucked dry. Self-awareness fades. Self-regulation is impaired. Your health and your relationships are at risk.

It is time to slow down, repair, rejuvenate and reconnect with what matters.

In a world of optimisation, ambition, pride and duty, we push hard on multiple fronts. The rest, recovery and rejuvenation cycle is squeezed out between ever shorter bursts of dopamine. We are child-like in our impulsive tapping, swiping, checking, buying, rushing, feeding… compelled to chase the next hit.

As I come to the end of 2019, I feel battered. My mind is a little flat. Attention is fragile. Relationships are edgy. I know I need a good break. I am struggling to disconnect, calm my hypervigilance, and allow the natural cycle of recovery. I sense it in our family, friends and colleagues.

Rest, recovery and rejuvenation (R3) is the next competitive edge. Ironic!

My end of year message it to give rest, recovery and rejuvenation your full attention.

At a cellular level, the R3 cycle is vital to repair and rejuvenation. It is the key to longevity and sits at the biochemical core of fasting, sleep quality, intense activity, meditation, and cold water baths. It is a promising solution that supports this process of slowing, cleaning and repairing hard working cells.

The R3 cycle is key to musculoskeletal strength and physical wellbeing. Intimacy, touch and dreaming (REM) sleep stimulate the R3 cycle for emotional wellbeing. The default network is the R3 cycle for cognition allowing us to focus, engage and refresh our minds.

Our end-of-year pause is an opportunity to capture the R3 cycle for life and family. Please make an effort to allow for adequate rest, recovery and rejuvenation as your year comes to an end. Engage your family in this process so that you may reconnect in more intimate ways.

Share what works well for you.

Coffee Surprisingly good for us – again

Coffee Surprisingly good for us – again

A November study in Circulation involving 200,000 people over 20 to 30 years shows once again that coffee is good for us.

In a nutshell, people with moderately increased coffee intakes – caffeinated, decaffeinated or overall – have significantly lower mortality than non-drinkers. That means coffee makes us live longer – more or less. All causes of death are reduced and specifically cardiovascular and neurological causes.

The benefit is much more obvious in non-smokers with the significantly reduced mortality. The biggest reductions happen with more than 1 cup and less than 5 cups per day.

Author, Dr Ming Ding, notes that chlorogenic acid and lignans in coffee are antioxidants, reduce insulin resistance and protect us from systemic inflammation.

Next, I have to find a way to convince you to explore butter and cream in the bulletproof espresso.

The Real Meal Revolution

The Real Meal Revolution

Originally published on www.resiliencei.com and reproduced with permission.
 by 

Real Meal

Ironically, while completing medicine, Professor Noakes was our professor of sports medicine. He had me and fellow students committed to carbohydrate loading and aggressive fluid replacement. However, Tim has always been a provocative and thorough researcher. Over the past 30 years he has had a profound impact on sports science and advanced our knowledge of aerobic thresholds, fluid replacement, running, training, injuries and most recently, how to eat.

We  have all heard about Atkins, Paleo diets, low carb, glyceamic index and the dangers of processed foods. In terms of a practical book on how to approach this very confusing and challenging topic, I know no better. This book has sat in our lounge and kitchen area for 18 months and is regularly consulted. Thank you Tim and colleagues.

Tim is a true scientist who remains humble despite the fury he has provoked over the years. This book will give you a trustworthy guide to why we should explore and understand the dangers of carbohydrates and what we might practically do to effect these changes down to 200 pages of beautifully presented and described meals. The first part of the book is a lay person’s explanation of how to approach a low carbohydrate – high fat diet. The second part contains recipes. The third is Noakes’ scientific explanation.

In a nutshell, Noakes et al are bringing together 20 years of solid science. The basics were laid down by Stephen Phinney and Jeff Volek in The Art and Science of Low Carbohydrate Living (and later Performance). Noakes has upped the volume on the controversy. The output is that can push against obesity, diabetes, heart disease, cancer and even Alzheimers by adopting low carb-high fat living.

In essence, the message is to eat as we evolved and to shun the carbohydrate frenzy of big food, replacing it with smart fats for fuel. The change required is to teach your body to burn fat efficiently (keto-adaptation).  While traditional doctors and nutritionist wail in outrage, millions of people – many elite athletes – have already made the switch.  Get it.

The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating

Tim Noakes, Sally-Ann Creed, Jonno Proudfoot, David Grier

Published: Quivertree Publications, 2013, 299 pages.

Nutrition Fuels Success

Nutrition Fuels Success

Originally published on www.resiliencei.com and reproduced with permission.
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Organisations have aggressively cut costs to maintain profit during the downturn. Often one of the “costs” cut are corporate wellness initiatives. Yet, even today it is clear that corporate wellness can reduce costs and improve productivity. A recent Harvard Analysis identifies an average ROI of $3.27 for every $1 invested in wellness due to improved employee health, engagement and reduction in medical claims.

 

In this Resilience Insight we team up weight management with resilience to focus on how healthy weight and smart nutrition can optimise engagement, performance and creativity. For responsible leaders who recognise optimal employee health and return on investment as a global competitive advantage, we have developed some simple and practical implementation tips to help attract, make and keep the current workforce engaged, productive and resilient.

Lose weight or lose business?

“Flab is out!”Lean organisations are built on healthy people

The rate of obesity – 17% across the OECD region – has more than doubled over the past 20 years. A recent study in England forecasts that total costs linked to overweight and obesity could increase by as much as 70% by 2015. In the workplace, medical benefits for overweight employees cost up to 42% more on average than the medical benefits of those employees in the healthy weight range.

According to a study published in the Journal of Occupational and Environmental Medicine, issues associated with obesity account for over 9% of the total costs of absenteeism in the workplace. This is largely because cardiovascular disease, diabetes, hypertension, sleep issues, injury, respiratory disorders and certain cancers are all more common in overweight or obese people.

Excess weight can cause psychological problems such as anxiety, depression and low self-esteem as well as the often ignored weight discrimination, which has increased at an estimated 66% over the past ten years. According to a study in the Journal of Obesity, this is comparable to racial bias in the workplace.

Through healthy weight management, organisations can build resilience, leading to decreased costs and improved productivity.

At work: the perfect setting

 

Weight management in the workplace is effective, efficient and fun. Organisations can make a difference.

According to the World Health Organisation (WHO), 60% to 85% of people in the world lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time.

Our work site environments have become more sedentary over the years, through the shift from an agricultural to a service based economy and urbanisation. This has had a direct effect on our weight. One study found that the more time employees spent at their desks, the greater their odds of being overweight. The combination of sedentary jobs, poor eating habits, an abundance of energy rich foods and workload pressure make maintaining a normal weight a challenge.

Since the majority of the week is spent at work, on-site weight management programmes with co-workers create a great network for on-going support and motivation.

Think quality & eat smart

Good nutrition is good business and a sound investment. Proper nutrition leads to gains in productivity and worker morale.

Nutrition is an essential resource to manage our physical vitality and weight. However, we sometimes underestimate that nutritional choices also have an impact on our emotional state, our intellectual abilities and ultimately, our performance. The Resilience Institute calls this interdependence “The Performance Supply Chain”.

The Performance Supply Chain

When you are energised and present (body), emotionally engaged (heart), mentally focused (mind) and guided by clear values (spirit), your performance is optimised.

On a daily basis, we are fuelling our brain with nutriments that could either enhance or hinder our alertness, our concentration, our memory and our ability to think effectively.

“What is good for the heart is also good for the brain,” Alzheimer’s Association.

A typical brain accounts for just 2% of our body’s total mass, but it uses 20% of the oxygen and 25% of calories taken in. Glucose is critical to sustain brainpower, so clean arteries and healthy levels of blood glucose are essential.

Overnight we burn our liver glycogen supply and need to replace energy to sustain brain glucose levels. We “Break-the-fast” to supply brain power. If not we shut down parts of the brain. However, 4 out of 10 people skip breakfast. A study from the Sussex Innovation Centre, Brighton UK, found that eating breakfast improves people’s mental performance. Breakfast eaters also showed a reduction in anxiety levels when faced with stressful situations. Breakfast eaters tend to weigh less than breakfast skippers. Skipping breakfast has been associated with overweight and obesity.

Omega-3 fats (fish, fish oil and flaxseed) are good for the brain too. A growing body of research suggests that a diet rich in omega 3 fatty acids may help lower the risk of developing Alzheimer’s disease, depression, and some types of cancer. Our brain is 60% fat. Omega-6 oils in soy, peanuts, pumpkin seeds or corn oil may also help. However, recent food trends tend to over emphasise omega 6 which when taken in excess can counter affect omega 3 benefits.

Vitamin D from sunshine, fatty fish and eggs contributes to mood and cognitive performance. Vegetables, rice, and whole-grains provide the low glycemic index carbohydrates best suited to cognitive performance. They contain the vitamin B group which supports memory. Quality over quantity should guide our choices.

For concentration and mood: protein and regular meals

Our ability to focus can be affected by specific foods, as well as the timing and volume of meals and snacks. Our presence, which is a critical component of leadership, is determined through our ability to control our attention, our focus and our mood. Stable glucose supply is the key.

Low blood glucose often leads to reduced attention and focus, sleepiness, irritability and impulsive behaviour followed by negative impact and regret. However, when too much food is consumed at once, our digestion can monopolise our energy, leaving us with an unpleasant feeling of heaviness . Overeating processed and simple carbohydrates like sweet snacks, cakes or cookies can lead to an energy spike followed by a crash causing lethargy, irritability and cravings.

Eating nutritious food on a regular basis is an enjoyable experience boosting positive mood and presence. Food with a high satiety value like protein, high fibre foods, whole-grains, and vegetables (beans, peas) or bananas can help extend the time between meals and the amount of food needed to stop hunger. In addition, eating high satiety and regularly can reduce the overall number of calories consumed in a day, resulting in weight loss.

Neurotransmitters are chemicals that stimulate neuronal connections. Proteins affect these neurotransmitters in two ways. Stimulant proteins contain tyrosine – for example tofu, tuna, turkey or yoghurt – that supports alertness and concentration. These are not ideal before sleep but appear to be beneficial for breakfast or before a challenge.

Calming proteins including tryptophan found in dairy, soy, poultry, whole grains, rice, beans or peanuts relax the brain. These may be better at night to support sleep. Both tyrosine and tryptophan have been associated with a better ability to cope with stress.

Here is your opportunity

According to Hewitt’s 2008 Two Roads Diverged survey, 8 out of 10 employees, regardless of weight, believe weight management programmes belong at work. This creates an opportunity for employers to expand their weight management and nutrition education programmes within the workplace. Our surroundings have changed dramatically and with them our behaviour. Given that we spend more than 1/3 of our daily lives at work, a great opportunity is presented to deal with weight management and nutrition. It is essential for organisations to prioritise a wellness strategy of which weight management and smart nutrition can be the core.

Conclusion

“With access to over 54% of the global adult population, employers are well positioned to make a valuable contribution by taking measures to improve the health of their workforce,” Workplace Wellness Alliance.

Workplace wellness initiatives deliver value on two fronts; they decrease costs and improve performance. Promoting healthy nutrition can help optimise the physical, emotional and cognitive health of a workforce. Responsible leaders can build a healthy foundation for business success.

By creating behavioural change in the workplace, we can also improve health for all by encouraging behavioural change in individuals, families and communities. Named “Resilient Dynamism”, this topic has been recognised as a global priority at the World Economic Forum in Davos.

Start today and experience how you can use nutrition and weight management to keep operating successfully and create a sustainable workforce that can engage the challenges ahead and create dynamic solutions!

Healthy weight management and resilient nutrition are important parts of sustainable performance. The time has come for leaders to advocate health as an investment, both for individuals and for organisations.

Employees are ready. How about you?

Practical tips

  1. Lead by the example! Eat well and radiate positive energy.
  2. Always have fruit or pre-packaged nuts (+/- 10 nuts per pack) in your bag, desk or car as a healthy snack.
  3. Always keep 1 litre of water available nearby.
  4. Create awareness and engage support. Share this article with key decision makers
  5. Contact your Human Resources and/or Medical Professionals to assess the opportunity to increase employees’ awareness on these topics.
  6. Ensure availability of healthy options at your cafeteria, vending machines etc…
  7. Consider partnering with The Resilience Institute to design the best empowerment programme or your team.

References

Baicker, Cutler & Song (2010) The workplace Wellness Alliance, investing in a sustainable workforce
Kelland, K (2011) Thomson Reuters Report “Half of Europe’s adults overweight or obese”
Finkelstein EA, Trogdon JG, Cohen JW, Dietz W. (Sept-Oct 2009) Annual medical spending attributable to obesity: payer-and service-specific estimates. Health Aff (Millwood). 28(5):w822-31.
Hewett Study (2008) “Wellness and beyond: Employers examine ways to improve employee health and productivity and reduce costs”
Donald Liebenson, article (2010) “The crippling costs of obesity in the workplace” Kaiser Health News
Church TS, Thomas DM, Tudor-Locke C, et al. (2011) “Trends over 5 decades in US occupation related physical activity and their associations with obesity”
Anjek C, (2005) Food at work “Workplace solutions for malnutrition, obesity and chronic diseases, Geneva, International Labor Office
Alzheimer’s Association
Weight Watchers Science Center (2012): “Breakfast and Weight Management” A growing body of research suggests that eating breakfast is a successful strategy for lasting weight loss
Eating satisfaction and appetite control Weight Watchers Science Center, June 2012.

Carbs out, Fat in

Carbs out, Fat in

Originally published on www.resiliencei.com and reproduced with permission.
 by 

The emergence of High Fat Low Carbohydrate Nutrition (HFLC) is radically confronting for those of us wedded to the High Carbohydrate Low Fat approach (HCLF). However, the evidence and wisdom can no longer be denied. This will be the biggest paradigm shift since the US Dietary Goal for Americans of 1977. We know why obesity and diabetes have exploded. The food industry is making a killing (literally)! Will you take action?

 

What the Fat Paradigm means

Since 1977 political, food industry and health body dogma has been that we should base our diets on convenient, “healthy” grains – the base of the old food pyramid. This was a political and commercial experiment on humankind. The food industry has nailed the “bliss point”, a combination of sugars, processed carbohydrates, vegetable oils and salt almost impossible to resist. It has made us fat!

Studies show that it is carbohydrate, NOT FAT, that is responsible for the epidemic of obesity, diabetes and heart disease. ADHD, Cancer and Dementia are also linked to excess blood glucose.

Our Resilience Insight Sugar, Glycation & Risk explains the carbohydrate issue. This paper will show you why you will have to fight against 40 years of dogma and a predatory food industry to reduce your carbohydrate intake dramatically and raise your fat intake. Testing!

Evolutionary Design

Evolution tells us clearly that the success of humans is based on the hunter-gatherer lifestyle:

  • Running/walking 9-15km per day
  • Intense collaborative social activity
  • Hunting, digging tubers & picking fruit
  • Plenty of sleep and plenty of rest

Over 200,000 years our brains and social abilities gave us significant advantages over our primate ancestors. Nutrition was a key part.

Collaborative hunting gave us protein and fat. Gathering gave us access to fibrous tubers and fruit (hard and bitter) in season. We ran, we climbed and we dug for our energy.

Carbohydrate was very hard to access. Sugars, such as honey were a rare treat. Meats gave structure and nutrients. Fat, whether from hunting or fishing provided the energy density to thrive, populate and innovate. We prospered and conquered Africa. Around 40,000 years ago we migrated to colonise and populate the planet. Our success is coded into our genes and our culture. But our genes determine what we are designed to eat. With the right food we thrive. With the wrong food we get sick. See table below showing how food has changed:

Processed carbohydrate is the wrong food.

 

 

 

Data: CDC for US data, Konner, Eaton, Paleolithic Nutrition,
2010. RDA is Recommended Daily Allowance.

Processed Carbohydrate x 3

About 12,000 years ago we started to farm in the Middle East ushering in the first era of cerealderived disease. Egyptian mummies show diseased teeth and gums, obesity, arterial disease and high blood pressure – Carbageddon One.

The US Dietary Goal for Americans in 1977 was based on the flawed science of biochemist Ancel Keys who concluded that fat in the diet raised blood cholesterol and caused heart disease. He was wrong on all counts. We know today that fat in the diet is inversely related to heart disease. Countries such as France  and Switzerland who eat high saturated fat diets have the lowest rates of heart disease. It is now evident that it is cigarettes, sugar, processed grains and cereals, high fructose corn syrup, and unsaturated vegetable oils that drive heart disease.

Nevertheless in the Nixon era a political decision was made to promote industrial production and global sale of grains, corn and soy. The purpose was cheap food and happy farmers. The USDGA of 1977 was a huge, unscientific experiment on human health – Carbageddon Two. Within five years obesity and diabetes rates exploded. Despite hundreds of millions of dollars spent to prove the benefits of low fat high carb diets NO evidence exists to support it. Yet practically every health body has doggedly promoted it ever since!

Processed food manufacturers had a windfall. Masses of cheap grains, cereals, corn and soy were pumped into Americans and the world. We thought – many still think – that it is good for us. The food industry profits, we get sick and the sickness industry saps GDP.

Further, the food industry has systematically shaped grains, cereal, vegetables and fruit through selection and genetic modification. The goal is profit through easily digestible and sweet carbohydrates that we love. Thus our carbohydrate foods bear no resemblance to preagricultural foods and release abnormal amounts of fructose and glucose – Carbageddon Three.

Basic Science to Understand

Our genes are coded to hunt (protein & fat) and gather ( fat , fibre & carbohydrate). Dietary fat liberated time providing the energy to live, increase birth-rates, make tools, and build culture. Enter agriculture and the processing and refining of carbohydrate. One downside was the feast and famine cycle but the long-term downside is the excessive release of glucose and fructose. Bread quickly becomes pure glucose in the blood with a glycaemic index (GI) the same as pure glucose.

Glucose triggers insulin release allowing small amounts to be used for immediate energy or stored in liver and muscle. Everything else is converted into fat. Further, high insulin stops us burning fat as fuel. Result: obesity! Fructose is another simple sugar found mostly in vegetables and fruit. Sugar is 50% glucose and 50% fructose.

Fructose is not released into the blood so has a low GI. Fructose goes to the liver where it is processed into fat. Some accumulates in the liver as fatty liver and the rest goes to fat storage in the body. Small amounts of fructose bound by fibre in fresh fruit or vegetable is fine. When added to processed foods – particularly high fructose corn syrup – it overwhelms the liver.

All carbohydrates break down into glucose or fructose. The quicker they break down the more addictive they become. Processed carbohydrate is skilfully engineered to hit the “bliss point” and is basically irresistible. Carbohydrates make up 50% of many diets and 25% is sugar. Way too high!

Over time excess insulin becomes Insul in Resistance ( IR ). However, some of us are Insulin Sensitive and somewhat protected. Insulin Resistance is the iceberg that underpins high cholesterol, high blood pressure, obesity and diabetes. IR is also a brake on athletic performance as it stores energy as fat and blocks fat burning.

Worst of all you become perpetually hungry, driven by ghrelin to find more carbohydrate.

The Science of FAT

The new paradigm is that we must drive carbohydrate down dramatically and get our energy and performance from fat. YES FAT!

To repeat, there is no evidence that fat causes cholesterol elevation or heart disease. It is an essential, energy-dense nutrient that can fuel most of our energy needs. The liver can manufacture glucose from fat and protein (gluconeogenesis) where needed. Fat stores make up 98% of your energy reserves. We can quickly teach the body to burn fat. Volek and Phinney have shown that this is the best fuel for endurance exercise.

Dietary fat also makes you feel full and satisfied. Omega 3 fats (fish & flaxseed), monounsaturated fats (olive, avocado & nuts) are still great but many scientists and practitioners now recommend increasing our saturated fat intake. Their rationale: it is safe, delicious, curbs hunger and drives fat burning. We are designed to thrive on fat.

When we drive our carbohydrate down to less than 50g per day (a slice of bread or preferably 3 cups of vegetables) and replace our energy needs with fat we keto-adapt. The body learns to burn fat first for its energy needs.

The evidence is now clear: high fat low carb diets:

    • Drive weight loss & reverse diabetes (T2)
    • Are pleasurable and filling
    • Lowers bad cholesterols (small LDL, Tgl)
    • Raises good cholesterol (HDL)
    • Lowers blood pressure & heart risk
    • Fuels elite sports performance

There is some evidence that HFLC may also reduce the risk of dementia, ADHD, migraines and cancer.

A long story of low carb diets

Low carbohydrate diets are 150 years in the making. Dr William Harvey saved a Mr Banting in 1862 with the first high fat diet. Dr Robert Atkins was hugely influential in 1972 but was heavily criticised for his lack of science. More recently the Wheat Belly and Grain Brain movements, focusing specifically on gluten have had impact. Gluten is important for 1% of us but processed carbohydrate restriction is probably the key.

The Paleolithic Diet brought some improved science to the movement and then Jeff Volek and Stephen Phinney brought the science into mainstream with their Art and Science of Low Carbohydrate Living.

Until recently the medical dogma has steadfastly ignored science and vilified these high fat low carb (HFLC) diets. As more quality studies are being produced to support this approach things are starting to change. Acclaimed Sports Medicine researcher Professor Tim Noakes came out publically in 2011 and in 2013 published The Real Meal Revolution with his team.

Our family is currently working through this book, which includes the science, practical tips and some stunning recipes. He has the attention of many athletes, coaches and business people who are urgently looking for a coherent solution to “Carbageddon”. I highly recommend it. The first week was tough.

Going high fat low carbohydrate (HFLC) works but you may be able to achieve some of the gains through intermittent fasting – two fasts per week. Some athletes are dropping dinner to trigger overnight fasting

Our Practical Suggestions

1. Pick a couple of the references to study
2. Have a good debate at home
3. Eliminate bread, cereals, pasta & rice
4. Resolve to hold the line for at least a week
5. Keep your vegetable intake high
6. Introduce high fat foods including meats, eggs, avocados, nuts, whole fat dairy & coconut oils
7. Eat a solid high fat, high protein breakfast
8. Stick to three meals per day
9. Eliminate seed oils (omega 6 polyunsaturates)
10. Trial the occasional fast – no more than 150cal
11. Develop a smart shopping routine
12. Help your family make delicious HFLC meals
13. Maintain daily exercise and regular sleep
14. Read The Real Meal Revolution

References

Liberman, D (2013) Story of the Human Body
Noakes, T (2013) Real Meal Revolution
Sugar Intake and Cardiovascular Disease Mortality, JAMA Internal Medicine, Feb 2014
Phinney and Volek (2012) Art and Science of Low Carbohydrate Performance
Perlmutter, (2013) Grain Brain
Djokovic, N (2013) Serve to Win

Carbohydrate, NOT FAT, is responsible for the epidemic of obesity, diabetes and heart disease… View and download PDF