Nutrition for Wellness and Productivity

Lots more of us are working from home or doing a combination of working from home and working from the office. All of this brings disruption to our routines. While lots of people have mastered the work routine, many have told me that they find it difficult to manage what they’re eating when they’re working from home.  I know that many of us are struggling with trying not to overeat and struggling with maintaining enough energy to stay focused and productive while trying to balance many life roles, including work.

This week, I had the opportunity to interview Sam Miller as part of our wellness webinar series at work. Sam is a registered Nutritionist and Certified Sports Nutritionist with a BSc in Nutrition from Bournemouth University in the UK. He is currently Head of Nutrition at Pure Fitness, based in Hong Kong.  In our 30-minute conversation, we discussed how to lead a healthy lifestyle through the choices we make around nutrition, focusing specifically on how we can stay healthy when working from home, what foods help us to stay alert and focused, and how to make good food choices when eating out. Here are the top ten key points that I took away from our conversation:

1. Structure your day to include food

We naturally spend a lot of time planning work, family time, social activities, and holidays. But how often do we plan what we’re going to eat to sustain our daily energy? Whether working from home or from the office, planning meal choices for the day is key to stopping you getting hungry and then over consuming your daily calories by making bad food choices. For example, on a “normal” day, you might have breakfast at 8am, lunch at midday, a snack at 4pm and dinner at 8pm. However, if you’re planning on having late night calls, delay your breakfast time so that you can eat later in the day without overeating.

2. Calories are key, but it’s how you maximise them that makes the difference

Consider how many calories you want to consume in a day and work backwards to work out your portion sizes. Prioritize lean protein, and space it out throughout the day. Protein uses calories to digest and looks after your muscle mass, as well as keeping you fuller for longer. If you prefer to follow a vegetarian diet, incorporate tofu, beans, lentils and also consider a protein supplement. Continue including carbs but consider smaller portion sizes and replacing white carbs with wholegrain ones. Bulk up your plate with colourful steamed vegetables as these contain fantastic nutrients and contain fewer calories than the carbs.

3. Meal prep with the family to eat more healthily and save money

Making simple meals from scratch gives you more control over your ingredients and, ultimately, what you’re putting in your body. Get your children involved too so that they can develop good habits about healthy food from a young age. Prepare simple meals with a good balance of protein, fibre, healthy fats, vegetables, and carbs. Social media is rife with people baking bread and cakes with their children. While this is lots of fun in moderation, it can create bad habits in the longer term. Consider baking more nutritious snacks with the children such as fruit/nut-based snacks that don’t have such heavy sugar content. For ideas around how to make healthier versions of your favourite restaurant foods, click here.

4. Manage your food environment

There are going to be days when you don’t have any food prepped, or don’t have time to cook. It’s totally fine to buy pre-prepared food for your lunch or dinner but take some time to research healthy food options locally so that when the time comes, you make good choices rather than defaulting to pizza, curry, or a Chinese takeaway. Lots of restaurants list their calories online so this should help you come up with a go-to list.

5. Liquid calories count too (sorry!)

All calories count, even if they are in liquid form! Coffee is fine in moderation but, if you take milk, consider the type of milk you use as if you have a large latte with full fat milk and caramel syrup, this could be the equivalent of a meal in itself! And, of course, alcohol counts…

6. Don’t forget to stay hydrated

There are so many benefits to staying hydrated, including the impact it has on our energy levels and cognitive abilities. We often don’t get enough water throughout the day because we forget to drink it! One tip is to keep an empty bottle of water on your desk as a prompt to drink more, ensuring you have the full bottle to hand. Consider keeping a bottle of water on your bedside table and drink it before you get up to start your day well. Including a slice of lemon will give your digestive system an extra boost.

7. Eat mindfully so that you know when you’re full

Step away from your workspace and any type of screen when you eat. Enjoy the eating experience and connect with the feelings of fulness to avoid overeating. It’s OK not to clear your plate if you’re already full. There is a great course on LinkedIn Learning which explores how you can have better breaks and downtime during your work day to help you maintain your focus for longer. If you have access to LinkedIn Learning, search for “The Mindful Work Day”.

8. Make better choices when eating out

While you may not always have control over the restaurant choice, there are some small things you can do. With meat, chicken breast (without the skin) is often the leanest option and, if choosing steak, opt for the fillet or the tenderloin. Fish is often a good choice too. In all cases, steamed is better than fried, ask for any sauces to be on the side, make sure you include vegetables, and ask for them to limit the oil or butter they use for cooking. If you are having a shared meal, ask the waiter to recommend how many dishes you need for your group size so that you don’t over order and therefore overeat! If you ensure that around half of the dishes you order are vegetable-based and ask for them to come to the table first, you’re more likely to fill up on those and then not overeat on the more calorie dense foods that follow.

9. Aim for 7-9 hours of unbroken sleep each night

If you read my blog post from last week on Mental Health, you’ll know the importance of getting a good night’s sleep in supporting our overall wellness. Here is the link to a fantastic podcast from Harvard Business Review called The Science behind sleep and high performance.

10. Look after your whole self to fight illness

There is no magic pill to “boost” your immune system and, if anything, any supplements that claim they do this can often do more harm in the longer run. Looking after yourself is enough. Get enough sleep, build exercise into your daily routine, eat a varied and balanced diet, maintain a healthy weight and manage your stress through yoga, meditation, etc. There is a great course on LinkedIn Learning which explores the benefits of meditation and sleep to reduce stress and enhance productivity. If you have access to LinkedIn Learning, search for “Arianna Huffington’s Thrive 01: Discovering Meditation and Sleep”.

I hope these simple tips will help you to think differently about nutrition, especially in a time where your normal routine has been disrupted. If you would like more information about the services offered by Pure Nutrition, please click here. For those of you based in Hong Kong, Sam also runs a community in a Facebook group called The Ate 52 where he regularly posts useful hints and tips about nutrition, as well as sharing recipes.

Are you OK?

Why is it so difficult to talk about mental health? If we hurt our knee, have a bad headache, or are experiencing some other physical ailment, we wouldn’t hesitate to talk to a doctor, pharmacist, family member, or friend. So why when things don’t feel quite right in our brains and with our emotions do we choose to just ignore it? I believe in quite the opposite of the rather jolly and typically British “Keep Calm and Carry On”, and “When You’re Going Through Hell, Keep Going” quotes as really, they encourage us to ignore what we’re actually feeling, accept it’s our fate, and somehow find a way to get a grip!

But it doesn’t have to be that way.

In some parts of the world there is an even greater stigma attached to the subject of mental health. It’s as though it’s a mark of shame or embarrassment to a family if one of its members is experiencing a mental health issue, and so it makes those who are struggling feel ashamed and as though it’s something they should hide. Society casts a dark cloud over it, often seeing mental health as an extreme state, even perceiving that those who experience mental illness must be crazy or mad and therefore be avoided or hidden away.

The reality is that one in four of us will experience issues with our mental health at some point in our lives. Here in Hong Kong, it’s estimated that at least one in seven people will face a mental health problem, and while no one should face that alone, the reality is that many will choose to suffer in silence for fear of discrimination. When left undiagnosed and untreated, it can have serious health, social and economic consequences.

This week, I had the opportunity to interview Dr Hannah Reidy as part of the Taking Care Series at Chubb Life. Hannah is a registered Clinical Psychologist and CEO of Mind Hong Kong, the mental health charity. I asked Hannah a number of questions about how we can better look after our own mental health, as well as look after others, especially in these uncertain times. Here are the top ten key points that I took away from our conversation:

1. Mental illness isn’t contagious; you can’t catch it by being kind. Notice changes in people’s behaviour that may indicate something isn’t right. If you notice that people are sleepy all the time, distracted, withdrawn, less productive, working very late at night, less participative in work/family chats, or more or less emotional than they would normally be, then this could be a sign that they are not OK. Choosing the right moment, and being sure to practice your own active listening, gently point out anything that concerns you. If they say they’re fine, just let them know that you’re always here for them, and then check in again at a later date. If you’ve shown them care, they will be more likely to open up to you.
2. Don’t worry about saying the “wrong” thing. You don’t need special training to approach someone if you’re worried about changes in their behaviour. You know your friends, family and colleagues better than a professional and are much better placed to know if they’re acting differently. Try and ask open questions rather than closed ones like, “are you OK?”, which will prompt a yes/no answer. Ask questions such as, “what’s been going on for you recently?” or “How OK are you?” as these will likely lead to a more helpful conversation. Last year, Mind Hong Kong ran a campaign called, “How OK Are You?” and you can find out more about the tools and techniques by clicking here. 
3. Loneliness can drain your energy. Working from home when you’re not used to it, being in lockdown, quarantine, or isolation, can all be lonely experiences, even when you have access to family and/or friends. Make sure you create some structure to your day, including concentration breaks, time for lunch, time for exercise, and time for family. Be sure to continue any new practices that have worked well at home when you return to the office. Even if you are fatigued from work calls during the day, make the time to connect virtually with the people you care about. This makes a huge difference to your wellbeing and will help you feel that you have more control over the situation.
4. If you have children, accept that you’re not going to get a full day of silence and concentration if you’re working from home. Consider when in the day you’re less likely to be disturbed and plan your creative time and time for private calls into those slots to maximize your chances to concentrate. Keep your children up-to-date with what’s happening around Covid-19 and any changes to restrictions so that they are aware and feel safe. If they have social media accounts, try and encourage them not to get caught up in the bad news stories, instead ensuring you give them the facts as you hear them.
5. Remember that this isn’t permanent. When we’re feeling anxious and low, we pay far more attention to our more negative thoughts about the bigger picture of what’s happening in the world. It’s important to focus on the things we can do to control what’s happening in our own lives, starting with what we can control today and this week. While these things may seem less significant, it’s actually only because our mind makes it that way. Redefine what matters to you in the short term as this will really help with your mood. Focus on the short-term things that make you feel good, rather than worrying about future things that you can’t control. It means you will start to value the small things and you may even find it refreshing to not be so focused on the future.
6. Try not to be too hard on yourself. It’s all too easy to feel like you’re failing when you’re trying to juggle being an employee, colleague, friend, parent, family member, and feeling as though you’re not managing any of your roles well. Feelings of guilt and feelings of failure are heightened when you’re unsettled by the uncertainty, alongside spending more time at home. As humans we prefer balance and certainty, but remember you’re doing your best
7. Ditch the mobile phone to limit late night anxiety. It’s easy to feel heightened anxiety late at night, especially when trying to fall asleep and especially with easy access to a mobile phone. Our phones are made to be addictive and rewarding, and so when our brains don’t know what to do, they crave us getting more information and knowledge, which is when we reach for our phones which in turn feed our anxiety. Leave the phone out of the bedroom and use an alarm clock instead. If you can’t sleep due to anxious thoughts, get out of bed and do something else. It’s important to associate your bed with sleeping, and not with being restless. So, get up, make a (non alcoholic) hot drink and find an activity that doesn’t involve a digital screen. Once you’re tired again, go back to bed. This speeds up the process of getting to sleep.
8. Schedule in some “worry time” earlier in the evening. Before your usual bedtime routine, take some time to write down the things that were worrying you the night before or, indeed, that day. When you’re feeling calm, rational and more awake, you’ll have more perspective and either acknowledge that it’s temporary or come up with solutions that might help.
9. Don’t put a timeframe on when things will be back to “normal”. The Covid-19 pandemic is a world-changing event, and it will take a long time for a new sort of normal to be established. If we try and put a timeframe on it, we will actually feel worse. There are ways to stay happy and positive in the here and now. I’ve personally found the resources on the Action for Happiness website extremely helpful.
10. Use your annual leave to take a break but accept it will look different. People are working really hard and, when this is coupled with a backlog of anxiety and stress, we need to take a break. People need things to look forward to in blocks of time that are different from their everyday norm. Accept that you’re unlikely to be travelling overseas this year, and instead consider what can you do in your own country that breaks your routine, and relaxes you. Don’t save up all of your annual leave as you will likely burn out before it arrives.

This isn’t an easy time for any of us. And while we are all in the same storm, we are not all in the same boat. I hope you’ll have found some of what I learnt from Hannah helpful to you, your family, friends, or colleagues. The most important thing as we continue to navigate the changing tide is to remember you’re not alone. Don’t hide away, and don’t be ashamed if you’re not feeling as well as you would like to.

There are plenty of resources available to help if you or anyone you know is struggling. As well as consulting your healthcare plan or visiting your GP, many organisations offer confidential Employee Assistance Programmes. There are also many resources available online. The Mind Hong Kong website offers free advice and guidance, including key phone numbers to call to speak to someone. Resources are available in both English and Chinese. Alternatively, use google to find a similar service in your home country.

Take care and, remember, you’re doing great! 😊

Remaining Resilient in Times of Uncertainty

Many of those who know me well will know that I started a new role on 16 March. Needless to say, it has been really tough to navigate separating from an organization and team that I loved, making sense of the reality of what’s happening in the world just now, living 6000 miles away from my family, and starting a new role in a new organization in an industry that’s also new to me. (and remembering to use American instead of British English!) But, so far so good…!

One of the wellness initiatives I’m leading within our Life Insurance business here at Chubb is a weekly webinar series where I interview experts in their field for 30 minutes on topics related to wellness. “Resilience” is a hot topic at the moment, both our personal resilience and the resilience of our organizations, and I’ve read many articles on the topic of late.  I invited Trevor Smith, ICF qualified Professional Certified Coach and Insurance industry veteran, to join me this week to discuss some simple ways we can stay resilient in times of uncertainty. Here are my top ten key points that I took away.

1. The Chinese character for “Crisis” is made up from two symbols: “Danger” and “Opportunity”. Don’t let the fear and uncertainty of the “crisis” get in the way of the opportunities that it can bring. See uncertain times as an opportunity to shape the future for yourself, others and your organization.

2. You need to look after yourself before you can look after others. Remember on the aeroplane when the cabin crew tell you to put on your own oxygen mask before helping others? The same applies in life in general. We are no use to other people if we are running on empty! Caring for ourselves first is often the best thing we can do in order to be able to help others. Self care isn’t selfish, it’s just really good advice.

3. Make sure you have a structure to your day when working remotely. Dress for work, and set boundaries for looking after yourself, including taking breaks, eating, exercising, and ending your day by shutting down your equipment. If you have children, schedule time with them into your day. Personally I now use my “commute” time for exercise, buy taking a one-hour walk in the morning and then doing a personal training session via video call at 6pm. It helps me to separate my day and retain some normal structure. There is some brilliant content about working remotely on LinkedIn Learning that you may find helpful.

4. Focus on the now. Marathon runners don’t concern themselves with the end of the race but, instead, they focus on taking their “next best step”. At times when we can’t see the finish line, focus on the things we can control rather than the things we can’t control. What are the natural next steps and the next best thing that you can do to work towards your goal without worrying too much about the future? What small steps can you take now?

5. Maintain a positive mindset. Recognise that things are tough, but be hopeful that positive things will happen. It can be very easy to get caught up in reading news articles and social media posts which catastrophize, sensationalize, and cause unnecessary worry. Try not to get involved in this negative media by choosing your news sources wisely. Start your day positively by ensuring that, when you wake up, you do something for yourself like take a walk, do some yoga, or eat breakfast BEFORE you read the news or your chosen social media platform.

6. Focus on self-development. Never stop learning. Spend 1% of your day, every day, on self development. 1% equates to just 15 minutes. In one working month, that’s approximately 5 hours of learning. What new skill or behavior can you learn each month, and master within the year? There are loads of resources available on LinkedIn Learning, but also consider external sources or courses and seminars offered by your profession’s industry body. 

7. Be clear about your motivators. Take your personal motivators and your personal goals in life, link them to your job goals, and then find the common ground. Consider what success looks like for your in life and what you want your legacy to be. If work goals and life goals can come together, you will find the success you’re looking for. If you’re approaching retirement, what do you want your legacy to be? 

8. Give more than is expected of you. It’s really important to be clear on your goals and ensure that you’re clear on what’s expected of you from your line manager and stakeholders. Be clear on your purpose and how you can add value, and always give more than is expected of you. You will get recognized and, in turn, this will help you maintain your confidence, especially if you are physically disconnected from the team. 

9. Stay connected to people. It’s really important in times of uncertainty that you don’t go “off radar”, especially as a leader. The key is to proactively over communicate. Plan time into your day to connect with colleagues to bounce ideas around or simply to say hello and ask how they’re doing. Also consider getting a mentor or coach. Bill Gates and Eric Schmidt recorded this short clip on YouTube called “Everyone Needs a Coach” because, in reality, you can’t see yourself as other people see you. And finally, connect with your professional body, using this time to continue to build your professional expertise and network.

10. Stay close to the market. Take time to understand where the value lies in our business right now. Times of change are the time to innovate and get ahead of the market. Put yourself in the shoes of your customers to better understand what they want, need and expect. Speak positively about your organization and the role it plays in improving people’s lives which is, ultimately, what we need in the world right now. 

I appreciate that lots has been written on this topic of late but I hope I was able to offer some reinforcement to your current practices and/or some new ideas to try.

Take care and please do get in touch if you have any ideas to share.

Gabriella  

Here is a link to Trevor’s LinkedIn profile if you would like to organize a similar initiative or discuss other organization development challenges or explore executive coaching opportunities. https://www.linkedin.com/in/trevor-smith-executive-coach