by Rebecca Prade | Oct 22, 2018 | WELLBEING
Emotional Intelligence and Your Success
You have probably known someone, maybe a friend or a colleague, who you regard as both intelligent and highly skilled yet for some reason isn’t that successful in life in general. At the other end of the spectrum, you might know someone who is extremely successful, yet you wouldn’t consider them to be the most intelligent or highly skilled. So, what is the reason for their success? What makes people successful in the workplace and in life in general, if it isn’t related to intelligence or skills? Well, it all comes down to something called Emotional Intelligence (EI).
We have all felt at one point or another unwilling slaves to our emotions. Where our emotional response overrules our typical thinking process, and we simply lose control. One of the reasons we react in this way to certain triggers is that we are biologically wired to respond habitually and emotionally to events. This reaction process is linked to the amygdala, the part of the brain that controls our emotional processing.
While not directly linked to the decision-making processes located in the prefrontal cortex, the amygdala can take over in certain decisions with an emotional response. Road rage is a classic example of being caught up in the moment – getting angry or easily offended by other drivers, instead of thinking rationally about the situation and calming yourself down, you get wrapped up in the in the moment and start to plan your revenge on the road. This is an example of emotional hijacking, a situation where emotions overpower our rational thinking.
The amygdala’s action is an emergency override, a fight or flight or freeze survival tactic. It interprets a threat, which in turn provokes an immediate and aggressive reaction and sometimes this emotional hijacking is needed. It works very well for example if we’re being attacked or fleeing a dangerous situation, as we would have encountered often in early human history. However, the majority of the time these days this response is unnecessary. Today, the challenge is learning to manage the amygdala because if it’s out of control you’re likely going to get into trouble.
So what is emotional intelligence and how does it link to success?
The Harvard Business Review defines emotional intelligence as an individual’s ability to accurately recognise, understand and manage their own emotions as well as others. It is the key attribute that distinguishes outstanding performers, and the leading differentiator between employees whose IQ and technical skills are roughly the same.
The concept of EI was first made popular in 1995 by psychologist Dr. Daniel Goleman, in his book ‘Emotional Intelligence’. His research, along with many studies has found that EI is about twice as indicative of success as IQ. IQ once out of school does not predict career success as many might think. Self-awareness, self-regulation, empathy, and social skills all signify EI, and they are what play a vital role in an individual’s success.
EI means you don’t let your emotions rock you so much that you can’t maintain your focus, you sense what other people are feeling, and you put that all together to manage your relationships. That’s what makes people a star in the workplace. This cognitive control from a scientific point of view is the ability to know what your goal is, keep it in mind, and pursue it despite distractions or anything else that happens.
So how do you improve your emotional intelligence?
The good news is emotional intelligence isn’t hardwired into your brain, or genetically predetermined like your eye colour it can be learned and improved upon.
Here are some practical tips for improving your EI:
1. Meditate – Meditation grows the region of the brain responsible for focus and attention. It strengthens the circuitry for the prefrontal cortex and helps you handle the amygdala so you don’t lose control. Studies have shown that meditation can reduce the amygdala response in people who practice mindfulness meditation. It also cultivates your ability to have a preserver perspective and build up your resilience to getting upset.
2. Read more fiction – according to studies at York University and the University of Toronto; ‘individuals who often read fiction appear to be better able to understand other people, empathise with them, and view the world from their perspective.’
3. Play games – playing games allows you to practice cognitive control, which is training your brain to concentrate and focus more. This allows you to tune in to your emotions more.
4. Sleep smart – sleep deprivation affects your emotional intelligence severely, as the part of the brain associated with focus, decision-making, and social control becomes less active.
5. Don’t use your device before bed – laptops, computers, desktops, televisions, smartphones, tablets, etc. The light from these devices, when used at night, suppresses melatonin (sleep hormone) and produces more of the daytime hormone, cortisol, disturbing your night’s sleep.
6. Exercise – there’s a direct correlation between emotional intelligence and the amount of exercise you do. By doing physical activity you become more aware of yourself, especially exercise that deals with your spatial awareness such as working on your balance.
7. Practice delayed gratification – balancing temporary pleasure with long-term goals, allows us to analyse the bigger picture and most importantly our emotions.
8. Practice mindful eating – becoming more aware of your hunger and fullness cues. Pay attention to the process, enjoy your food, and be more in the moment when eating.
9. Self-reflection – emotions give you feedback to help you adapt to your environment, learning to understand and control those through self-reflection creates more control.
10. Observe others – in observing other people we learn a lot about ourselves and our own behaviours, as well as building empathy.
You can clearly see how people with high EI have increased chances of success. If you wish to build your EI to open more doors and boost your success, develop your emotional intelligence by putting these tips into action. See more of our wellbeing blogs to help you achieve balance and harmony in your life.
by Rebecca Prade | Oct 16, 2018 | NUTRITION, Recipes
Are Smoothies and Smoothie Bowls Really That Healthy?
You’ve seen smoothies looking exotic and colourful on your Instagram feed and the front of health magazines, with their swirly patterns and perfectly placed toppings, but how healthy are these beautiful smoothies and breakfasts really?
Firstly, let’s get one thing straight. A smoothie bowl is simply a smoothie… in a bowl… with the addition of a few toppings. And just the same as smoothies, they have the capacity to be really healthy or just a sugar bomb with a few added nutrients. So much so that many of these bowls contain as much sugar, calories, and carbs as several glazed doughnuts. And that’s before you add the fun toppings!
There’s no denying that the smoothies and acai bowl craze has encouraged more people to take an interest in their health and nutrition, and smoothies are an enjoyable and quick way to make sure you’re getting plenty of fruit and vegetables in your diet. Particularly for people who have little time in their schedule to prepare meals, or need to be able to eat breakfast on the go.
The recommended daily intake of fruit and vegetables is now 10 portions. That’s 3 pieces of fruit (and not all at once) and 7 portions of vegetables. But this recommendation will still vary depending on the individual. If you are trying to lose weight for example, limiting your fruit intake further and to low-sugar varieties like berries is definitely a good idea. If you like to grab a bowl at one of the many smoothie and juice stands popping up nationwide, I wonder if you’ve ever thought about whether what is in it is actually good for you.
I did some research on some popular smoothie bowls and this is what I found. The Açaí Bowl at Crush contains 308 calories and 32 grams of sugar (that’s nearly the same as a can of coke), and the seemingly healthy Kinky Kale smoothie from Boost Juice Bars contains 318 calories and a whopping 70.2 g of sugar (nearly 3 times the WHO recommended daily amount for women!). And even though most of that sugar comes from fruit don’t be fooled, sugar is just sugar, natural or otherwise and in excess can lead to weight gain and health issues, especially when combined with a relative lack of protein, fat, and fibre to balance it out.
To ensure that the energy from any meal is released slowly, there needs to be a good balance of fats, carbs, and protein to encourage a steady breakdown of nutrients in the body. If your smoothie bowl lacks sufficient protein and fat, and they often do, it will hit your bloodstream like a bomb, making your blood sugar levels rapidly peak and then fall just as quickly leaving you feeling tired and hungry again. A steadier breakdown makes for a steadier mood, helping to avoid getting those cranky, shaky, and “hangry” feelings.
Another point to be mindful of when you blend your food is that by doing so you bypass the job of chewing. Along with making your meal last longer, chewing your food releases certain enzymes that spur on the digestive process, as well as send behavioural signals to inform your body that you are eating. These important signals help to curb overeating, keeping your portion control in check. When you blend your fruit and veg into a smoothie, you skip this process, which can lead to you feeling less satisfied and hungrier much sooner. A 2014 study in the Journal of the Academy of Nutrition and Dietetics showed that the more participants chewed, the less they ate. Blending foods also break down fibre, which in turn also decreases the satiety of food.
And lastly, don’t forget it’s all about balance and portion control. It’s easy to get carried away with size, especially when trying to make a big, beautiful-looking bowl and many smoothie bowls contain far more servings of fruit than you should eat in one sitting.
So how can you keep your smoothie bowl healthy?
It is of course still possible to create and enjoy a perfectly balanced, healthy, and nutritious smoothie bowl, and here are some tips on how:
Slow down
When eating your Instagram-worthy bowl of goodness, slow down to appreciate the ingredients and give your body time to register that you are eating. Chewing your smoothie, as strange as that sounds, is also a good way to get your enzymes flowing and hormones ready to signal when you are full.
Don’t skip the protein
Ensure that there is plenty of protein packed into your smoothie bowl to accompany the sugar, fat, and fibre. Pea or hemp protein powder is an awesome and simple way to do this.
Take it easy on the fruit
1 small portion of fruit is sufficient for a smoothie, don’t get carried away, and generally try to stick to a 2-to-1 veg-to-fruit ratio.
Choose unsweetened plant milk and water instead of fruit juice
By selecting unsweetened plant milk over fruit juice, you cut down on the sugar intake and add in extra minerals and protein.
Keep your toppings wholesome and sugar-free
Choose toppings such as hemp and chia seeds for heart-healthy omega-3 fatty acids, minerals, and protein, and coconut chips and cacao nibs add healthy fats and antioxidants as opposed to granola which is full of sugar.
Add good fats
Good fats in foods such as coconut yoghurt, avocado, coconut oil, or nut butter will help to keep your bowl balanced and leave you feeling fuller for longer.
Whether you are looking to lose weight, require support for certain health issues, or like so many, are trying to accomplish greater balance and well-being in your life, reach out to us and see how we can help you achieve your health goals.
Smoothie bowl recipes to try:
Chocolate, Ginger, and Pear smoothie bowl
This smoothie bowl is ideal for recovery from an injury or extended-duration workout. In addition to anti-inflammatory ginger, flax, and hemp contain alpha-linolenic acid, an omega 3 that also combats inflammation.
Ingredients
- 1 cup water
- 1 tablespoon ground flaxseed
- ½ tablespoon hemp seeds
- 2 tablespoons chopped fresh ginger
- ¼ cup unsweetened almond milk
- ½ ripe pear
- ½ avocado
- 1 cup spinach or two frozen cubes
- 25g Pulsin Chocolate Pea Protein
Directions:
Combine all ingredients in a blender and blend until smooth.
Blueberry Rooibos Smoothie Bowl
Green rooibos tea combined with blueberries supplies a potent dose of daily antioxidant support. The caffeine-free tea has a light, woody, slightly sweet flavour that’s accented by the fruit.
Ingredients:
- 2 cups green rooibos tea, steeped and chilled
- 1 ½ cups frozen blueberries
- 1 tablespoon ground flaxseed
- 1 tablespoon hemp seeds
- ½ small banana
- 1 cup spinach or two frozen cubes
- ½ avocado
Directions:
Combine all ingredients in a blender and blend until smooth.
For more yummy and healthy recipes visit our RECIPES page. For other tips on how to keep a healthy lifestyle try our GLOW page.
by Rebecca Prade | May 24, 2018 | WELLBEING
Happiness, Should We All Strive to be Happy All the Time?
Ask anyone what they want in life, and amongst wealth and health, the word happiness will spring up. Once our basic needs are met, happiness is a universal goal for humans. We want to feel pleased, we want to smile and laugh, and we want to be stress-free. What causes happiness can mean different things to different people. Some people feel that contentedness with their body image equates to happiness, while others define it as spending time with loved ones. There’s no one ‘happiness recipe’ that suits everyone. As a planet, we are becoming increasingly obsessed with the need to be happy. But is it something we should really strive for? Let’s find out by looking at both sides of the argument.
Yes
In the ‘yes’ corner, there are people who argue that since we can universally agree that happiness feels good, we should all be striving towards it. Who wouldn’t want to feel happy all the time? It doesn’t matter if happiness to you is eating six meals a day or spending six hours exploring the outdoors – if it makes you feel good, do it. Your happy mood can have a positive impact on those around you, so you’d be boosting the mood of other people as well. Also on this hedonistic side of the story, people claim that positive thinking can have a huge impact on our wellbeing.
Not only do negative thoughts and emotions make us feel bad, but dwelling on them can make problems worse. This is not just an old wives’ tale. Researchers have explored the power of positive thinking and findings have linked it to lower stress levels, greater resistance to the common cold, and increased lifespan (The Mayo Clinic, 2017). This suggests that positive thinking and aiming to always be happy can be beneficial for our health and mental state of mind.
However, there are some people who would disagree that we should strive to be happy all the time.
No
On the opposite side of the fence, there are people who disregard the idea that you should strive to be happy all the time. After all, as humans, we react to our environment. If bad things are happening to us – as they do to everyone – it’s only normal that you should react to this by displaying negative emotions. To hide them would go against human nature.
People on this side of the argument think that having a range of emotions is part of life. Think back to the last time you were truly happy. Now, think back to the last time you were deeply sad. Consider how different these emotions are, and how you are able to explore a range of feelings. We’ve all heard about the yin and yang philosophy in life – the shadow can’t exist without the light. If you were happy all the time, you wouldn’t have anything to compare it to, and you would become so accustomed to it that you wouldn’t appreciate it. Not to mention, striving for happiness could isolate those people who are unable to achieve this goal, due to mental illness or external factors affecting their mood.
People against the strive would also argue that what makes us happy isn’t always the best thing for us, especially in the long term. For example, you might decide that true happiness is eating an entire vanilla cheesecake and washing it down with a bottle of rose every evening. While this can cause short-term happiness, long-term it can cause all kinds of problems.
Meeting in the Middle
There is a lot to be said for positive thinking. It can improve our physical and psychological state of mind, and it’s true that happiness is infectious. For some people, being a ray of sunshine in other’s lives is what brings them happiness, and if you’re able to be truly content all the time, that is fantastic. Others struggle to constantly be happy – we’re only human after all – and the pressure of always striving to be a positive person can cause further stress. As humans, we can get anxious if we are failing to meet society’s standards, and striving to be constantly happy feeds into that, which can be psychologically damaging.
I believe that while it’s important to do what makes you happy and aim to display a little positivity, you have to experience a range of emotions. If you’ve had a bad day, if you feel anxious, if life’s getting you down… that’s okay. Instead of striving to live in a constant state of happiness, try to accept that you will feel good and bad at different times, and know that when you’re feeling sad you will feel happy again. Doing exercise, spending time with those you love, and doing selfless things for other people all play a part in improving your mood.
Living a healthy lifestyle is a major factor in being happy, but this doesn’t mean you should starve yourself or live solely off foods you dislike in order to boost your mood. If you need help creating a healthy diet and lifestyle plan, or just a little boost in the right direction, I’m here to help. Click here to get in contact.
by Rebecca Prade | May 17, 2018 | WELLBEING
What if I told you there’s a simple wellness trick that only takes three minutes a day, is incredibly easy to incorporate into your routine, costs nothing, and helps cleanse your body, inside and out? Dry skin brushing is invaluable in helping with so many issues, but especially detox. Regular brushing also helps with sweeping away dead skin cells, improves the appearance of skin, and supports digestion.
Your skin, the largest organ in the human body, is an organ of elimination through which one-third of your body’s toxins are excreted. Dry brushing
helps to remove the dead skin cells that can block pores so your skin can effectively excrete the toxins that otherwise become trapped in the skin. Daily skin brushing promotes healthy, breathing skin and the increased circulation and exfoliation regular dry brushing stimulates helps smooth the appearance of cellulite, too.
Dry skin brushing also stimulates your lymphatic system, which is made up of a network of tissues and organs that transport lymph throughout the body. The lymphatic system is responsible for collecting and transporting toxins and waste to the blood and as many of these lymph vessels run just below the skin dry brushing stimulates this system into action as it stimulates and invigorates the skin.
So follow these simple steps to reveal softer, smoother, glowing skin just in time for summer:
- Purchase a natural (not synthetic) bristle brush with a long handle so you can reach all areas of your body.
- Before you shower every morning spend 3 minutes dry brushing your skin. Some people use the brush on it’s own, others put a bit of body oil onto the brush before they use it. Shower before skin brushing if you’re using oil on the brush. If not, shower after skin brushing.
- Start at your feet and brush upward towards your heart. Similarly, when you start on your arms, begin at the hands and work upward. Use firm, small upward strokes, or work in a circular motion. Brush several times over each area, overlapping as you go.
- For the stomach, work in a counter-clockwise pattern. Harsh exfoliation is not the point; be sure not to press too hard, or use too-stiff of a brush.
- If you find some areas are sensitive, start gently but persevere. Your skin will become less sensitive the more you do it. I promise!
- Continue to dry brush your entire body every day and remember to clean your brush with soap and water once a week and leave it to dry in a clean, sunny spot.
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by Rebecca Prade | Feb 22, 2018 | WELLBEING
The joy of awakening from a good night’s sleep, refreshed, bouncy, and ready to tackle anything the day throws at you is a thing of wonder. Unfortunately, for too many of us, this is a mystical experience we often fail to achieve when it comes to sleeping.
In the Great British Bedtime report from The Sleep Council, 62% of people surveyed stated that they slept poorly every night, averaging only five or six hours of sleep, and that sleep quality was getting worse.
In addition to a healthy diet and regular exercise, getting enough restful sleep is the most important thing you can do for your health and is one of the keys to looking and feeling your best after sleeping well.
Chronic sleeping problems interfere with your body’s natural rhythms and rob it of the time it needs to restore itself. The incidence of many diseases including diabetes, high blood pressure, heart attack, and depression increases with a lack of sleep. Recent research has even shown a connection between poor sleep and weight gain.
It is during sleep that your body’s innate healing capacities kick into full gear. Your immune system gets revitalized, hormones and metabolism are balanced, and general maintenance, fine-tuning, and repair of all bodily systems is performed. A good night’s sleep, not just once in a while, but on an ongoing basis, is absolutely critical for your good health.
The most common underlying causes of chronic sleep issues are:
- Chronic stress or an over-stimulated nervous system.
- Hormonal imbalances (adrenal, thyroid, and reproductive hormones in particular).
- Poor diet (too much sugar, processed and refined foods, and the common foods that cause sensitivities: gluten and dairy).
- Stimulants or substances that can affect sleep (alcohol, caffeine, medications, recreational drugs, herbs, and even some vitamins).
- Gastro-intestinal dysfunction.
- Chronic pain.
- Sleep Apnoea.
Poor sleep impacts every aspect of life, from focus and energy levels to physical and mental health, and while we are used to receiving advice regarding what to eat or how much to exercise, getting enough sleep remains apparently out of our control.
This is simply not the case. There are a number of things you can do to be in control of your sleep and get that blissful slumber you deserve.
Get A New Bed & Make It A Biggie
Start with the basics, if your bed is over 7 years old get a new one – and if you share it make it as large as your room can take. The support of the right mattress and the space to move as you need to is the foundation of any good night’s sleep.
Wake Up Right
Sleep researchers at the Mayo Clinic believe that if you need an alarm clock to wake you up, it’s a sign that you’re not sleeping right. Alarm clocks interrupt the sleep cycle and prevent sleep from completing naturally, pushing sleep problems into succeeding days. Dawn simulation devices are much more effective at establishing a healthy sleep cycle and gently rousing you from sleep.
Get Some Natural Sunlight Every Day
Researchers at Johns Hopkins University, Baltimore, found that it’s actually light itself that governs our sleeping patterns. As sunlight enters our eyes it regulates and resets our biological clocks, which involves triggering our brains and bodies to release specific chemicals and hormones that are vital to healthy sleep, mood, and aging. Many of us get up without the sun, work longer and longer days indoors under artificial lighting, and spend little time outdoors, even in summer. So to better regulate your sleep try to get at least half an hour of regular exposure to natural sunlight a day.
Make Your Bedroom A Sleep Zone
Remove the TV, put the phone in the hallway, clear the clutter, keep bedroom colours calm, and create a relaxing space. Invest in black-out blinds if you have a streetlight outside your window, and get some earplugs if your neighbours like a 5 am start (or finish!). Take the role of the room seriously and make yourself a nest.
Get Some Exercise
Exercise is good for body and mind, and helps you sleep – make sure you don’t let your motivation slip, don’t work out too late and you’ll get the most impact when you get under the duvet. Before bed try some gentle yoga or foam rolling to remove any tension or aches and pains but take it slow, nothing too energetic.
Keep A Regular Routine
Your body and mind like a schedule, so your weekday routine is great but on the weekend it all goes awry and then you find yourself unable to drift off on Sunday night – try to keep the timing as set as you can, without limiting your social life too heavily! At least most nights stop sitting in front of your computer or TV screen and switch off all other electronic devices by 10 pm. They are too stimulating to the brain and inhibit the release of sleep neurotransmitters which are naturally triggered by the dark.
Eat In Accordance With Your Body’s Natural Rhythms
Your digestive system function peaks around lunchtime, so most of your food should be eaten by then. Your metabolism slows down in the late afternoon, leaving you poorly prepared to digest a large dinner; in other words: have a small one. Eat it early, at least 3 hours before going to sleep. Give your body a chance to recover and rebuild, instead of having to work on digestion while you sleep.
Cut Out The Alcohol
Much as a glass or two of wine helps you drop off it disrupts your natural rhythm and your sleep will be disturbed and irregular – leaving you feeling exhausted the next day. If sleep is your priority, switch to something softer – water, herbal tea, or kombucha, for example.
Take Nutrients That Calm Down the Nervous System
Instead of sleeping pills or alcohol, try supplements or herbs that have a calming effect half an hour to an hour before bedtime. Magnesium (300-600 mg) can be helpful as can calcium. The amino acids, L theanine (100-500mg), 5 HTP (50-100mg), and taurine, and herbs like lemon balm, passion flower, chamomile, magnolia, and valerian root can also help you drift off to sleep.
Those are just a few ideas, soothing Epsom salt baths, reading a book, and meditation all help too – the key message is to take your sleep as seriously as you do your diet and physical health in order to establish balance within all aspects of your life.
If you’d like to discuss your personal sleep challenges you contact me directly and I will happily discuss options with you. There are so many nuances to consider and a few small changes can make a huge difference.
You can also read our other blogs for advice, support, and inspiration!
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