Hello November

Cooler weather, cinnamon honey lattes and countdown to Thanksgiving, November is when the festive season truly begins. If you’ve braved the summer in the Middle East, you’ll know what a celebration it is to be able to enjoy your morning cup of coffee on the patio. With all the good this month has to provide, as we near the end of the year, stress levels inevitably go up and everyone is fighting against the clock to meet deadlines before the year end. In this month’s newsletter, I share a few tips on how to approach this fast-paced time of year.

As we approach the end of the calendar year the stress of being productive and performing to the best of our abilities can seem overwhelming. Here are some ways to get through this cycle of burnout and still be productive.

Get adequate sleep. There is nothing better than a well rested mind and body. Sleep is one of the most integral components of health and we cannot perform if we are tired, have brain fog or are just constantly in a state of exhaustion.
This leads me to point number two, eat well. It sounds simple but good quality nutritious food is what we need for our bodies and minds to perform well. Coffee is not a magic potion, and it does not give us energy. When we’re making deadlines or need to think creatively we must treat food as fuel and use it to our advantage.
Plan movement in your day. Whether it’s early morning or post work, find an activity that you enjoy doing. Join a group fitness class, go for a walk or pick up a sport socially. But start moving and and I promise you will feel the benefits on your mental and physical wellbeing.
When feeling overwhelmed, stressed or even demotivated take out a couple of minutes to brain dump and get all your thoughts out. Even if you’re sitting at your desk, open up a blank page and get your thoughts out there. We often hold on to emotions that just keep getting bigger and bigger, so it’s best to shake it off and get it all out there.
Take breaks to break down your work day. Don’t try to go for long stretches of time without a break - that’s often counter productive and you usually end up wasting more time than normal. So when you get a minute to step away from your desk or place of work try to listen to a 5 minute podcast or a song, walk around and make a cup of coffee instead of ordering one, or have a casual conversation about something other than work. Just pressing pause for a second makes all that difference.
Lastly, supplementation is something we don’t speak enough about, get your blood work done. Sit down with your GP and make sure you are getting the right supplements. It doesn’t matter if you eat healthy sleep etc but there are some deficiencies in our bodies that require supplementation and have a great impact on our brain and energy function

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Why not make a pot of bone broth this week?

Bone broth is packed full of vitamins, minerals and collagen. This nutrient dense elixir supports our bones, joints, gut, skin and brain health. In alternative medicine, bone broth is actually used to heal a leaky gut. It is a staple in my household and we not only consume it on its own, but also add it to sauces, curries and rice for that added nutrition.

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Book Review: This Is Your Brain On Food by Dr. Uma Naidoo

I constantly find myself referencing Uma Naidoo, M.D., her publications, weekly newsletter and this book that has become my guide on how to eat right for our brain health.
Here is a small book review on one of my favourite reads of the year. I hope you get a chance to explore the world of "This Is Your Brain on Food" and be just as fascinated.

A simple list of energy boosting foods to add to your daily meals

A couple of years ago if you would have asked me what foods give us energy, my response would have been coffee, energy drinks and granola bars - nothing of actual substance. But sitting here today with the research and knowledge I have accumulated over time and through personal trial and error, I am much better equipped to have different foods at different times of the day which either help me avoid or beat those energy slumps.

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Don’t wait till the new year to feel your best.

I offer a four week (online or in person) coaching program for individuals seeking expert guidance on how to best manage their health and wellness along with their busy schedules. This includes a full history health review, tailored nutrition guidelines, support with habit setting, gut health, hormone health and weekly check ins to ensure you remain on track with your goals.

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