Healthy eating doesn’t have to be difficult but having a hectic work and home life with little time for preparation can lead us down an unhealthy eating path prompting us to reach for convenience foods. By not adopting a healthy eating mind-set and not choosing foods that boost your energy levels and carry a nutritional value, you are making life – and work – more difficult for yourself in the long run.
Ask yourself the following questions:
- Do you feel fatigued when you wake? Are you bloated and de-motivated? Are you tired at 3pm? Do you struggle to sleep? Do you find you have brain fogginess and an inability to focus? Are you sleepy after a meal with more than half a plate of carbohydrates? Do you find yourself procrastinating over picking up the phone to make that all-important sales call?
If you can relate to these points, then it is possible you have a deranged metabolism resulting from insulin resistance– in other words blood sugar – imbalance.
So, what do we mean by ‘blood sugar’? Blood sugar is simply the amount of glucose (sugar) in our blood. Whilst glucose is the main fuel molecule used by the body to give us our energy, too much or too little at any one time can cause several health issues.
This article focuses on the result being – low energy levels, de-motivation, elevated stress levels and general feebleness. For professionals in general, this is not ideal when you are trying to hit targets, handle extra work loads and dig deep to find motivation.
How does this happen?
When eating a breakfast or lunch that is loaded with carbohydrates, our intelligent and resilient bodies digest these carbs in the digestive tract (stomach and intestines) by various enzymes for absorption into the blood stream. It takes around an hour or two for the digestive system to break down the carbohydrate meal into its digestible (monosaccharide) molecule form – or as we commonly know it, glucose or sugar, the form in which we get our energy.
Your blood stream is now loaded with glucose after a heavy carbohydrate meal, which then activates and releases a hormone called Insulin. This wonderful and hindering hormone senses the heavy load of glucose and removes it from the blood, storing it in our cells (to make energy) and muscles.
If our cells and muscles are full from overeating and reaching our quota then in come the fat cells, particularly fat cells around our waist as that is where our vital organs are located. This sudden shift of glucose can result in you having no energy half way through your working day. Now you are faced with the 3pm slump, feeling quite de-motivated. This is a very general explanation but hopefully it paints a picture.
How do you fix this?
There are several ways you can counteract the 3pm slump and boost your energy levels throughout the day.
1. Eat foods low on the glycaemic index.
These foods release energy (glucose) slowly into the bloodstream. You can probably guess what they consist of: Vegetables, legumes, some fruits (the darker in colour the better) whole grains, nuts, seeds, meat, poultry and fish.
2. Include a snack in between main meals (only if you feel you need to)
This will allow you to stay nice and stable throughout the day, avoiding those slumps and becoming too hungry, however you don’t want to over eat or eat just for the sake of it. Protein rich and quality fats are best. Eating every three hours can be a good start.
3. Eat protein with each meal.
This can benefit your energy levels when you eat carbohydrates, as protein is harder to digest making the release of energy more stable. Protein is the most satiating macro-nutrient, meaning it releases energy slowly, which helps signal to the brain that you are full.
Quality sources include lean meats and poultry preferably not out of a packet, any wild fish, nuts, seeds and legumes for those who prefer not to eat meat
4. Eat breakfast.
Make sure it includes protein and healthy fats. These satiating macro-nutrients are sure to keep your blood sugars stable and help prevent you from feeling weak and irritable and prompting us to reach for sugary foods.
5. Avoid sugar and refined carbohydrates.
These are the main culprits of blood sugar spikes. They include white foods that have been stripped of their fibre. Examples of these are white bread, white rolls, large white pasta dishes and sugary snacks. When eating grains choose those high in fibre. These include – whole grain foods, rye, spelt, buckwheat and any grain dark in colour. Whole grains are harder for the body to break down and offer an array of nutrients including B Vitamins which are required to make energy in the body.
6. Avoid sugar filled drinks.
These are filled with sugars, artificial sweeteners and preservatives, which can lead to a hormonal imbalance and blood sugar spike. Don’t fall victim to effective marketing, read the labels be mindful that anything over 5g of sugar per serving is moving away from low sugar foods. Also, if you don’t understand the ingredients you can be sure it is not that good for you.
7. Reduce stimulants.
Caffeine, nicotine, and even alcohol all cause our blood sugar to rise due to a spike in adrenaline.
Posted by Sarah McGrath on 3 December 2017
SURVEY: Just one third of Workers to Return to the Office Full-time Post-Covid
SURVEY: Just one third of Workers to Return to the Office Full-time Post-Covid
According to the Sigmar/AON Pulse Report on the future of work post-Covid, just 34% of workers will be returning to the office on a full-time basis once Covid restrictions are permanently lifted. 22% of employees are expected to work full-time remotely with the remaining 44% to work hybrid between home and the office. Of this hybrid cohort, 92% will spend three days or less in the office. The Sigmar/AON survey polled 253 companies in Ireland to get insight into the future of work practices post-Covid. Commenting on the findings Talent Summit founder and Sigmar chief commercial officer Robert Mac Giolla Phádraig says: “Recent speculation about the future of work has seen a division in thought between commentators and experts regarding the role the office will play in working practices post-Covid. With this poll, we have real insight into how employers are planning for the world of work once restrictions are lifted. The reality is that two thirds of Ireland’s workforce will see permanent changes in their work practices. That is a massive shift that affects the majority of us.” Remote Working to Spark a Global War for Talent The Sigmar/ AON survey finds that 22% of employees will work full-time remotely. Says Mac Giolla Phádraig: “Remote work is the emerging front of a world war for talent, being fought virtually and our remote workers the spoils of this war. “Ireland is globally recognised as an epicentre of highly skilled and educated workers, making this cohort of employees an attractive proposition for employers from around the world. “There is now global competition for local talent, requiring an arsenal of new methods and systems to compete, as it’s more about hearts and minds than before. “International competition of this cohort of workers will be fierce, effectively opening up a whole world in which 22% of our workforce can work.” The Future is Hybrid 44% of Ireland’s workforce will work hybrid between office and home. 92% will work three or less days in the office. The reality is that many of us will work hybrid between the office and home. Last year we were challenged by the forced dislocation of the workforce from the workplace. This year, however, we will choose how, by whom and where work gets done, which requires deep consideration as we re-architect work over the coming months. This is a critical moment in time for the next generation of work. Says Mac Giolla Phádraig: “ “According to this survey the future is hybrid.”
Talent Summit 2021
Talent Summit 2021
Talent Summit, Europe's largest HR and Leadership conference will take place on Wednesday 3rd March and will be broadcast LIVE from the Convention Centre Dublin to the World. Robert Mac Giolla Phadraig, Founder of Talent Summit and Laura Phelan, Director at Aon Human Capital Solutions sat down to preview this year's conference talking points. They discuss organisations' shift to human experience, agile work, the future of work and much more. Speakers at Talent Summit 2021 include: Dave Ulrich, Global HR Guru, Rensis Likert Professor, University of Michigan and Ted Talk Speaker Patty McCord, Workplace Innovator and former Chief Talent Officer for Netflix Robert Cabana, Director, Kennedy Space Centre and Former Astronaut, NASA Plus over 20 national and international experts from organisations such as Harvard University, AON, Dropbox, Zoom, Patagonia, HubSpot, N26 and many more. Find out more at www.talentsummit.ie Founded by Sigmar Recruitment, Talent Summit has grown to become one of the largest HR & Leadership conferences in Europe, showcasing the latest thinking on talent topics from around the world. Its mission is to share thought leadership on talent to build better workplaces and working lives in an increasingly complex world of work.
IT Jobs Market 2021
IT Jobs Market 2021
2020 was an interesting year for Ireland’s IT jobs market with the initial impact of Covid causing some companies to reassess their recruitment practices - either pausing or freezing completely. However, most sectors have bounced back since March and we even saw some companies take advantage of a less competitive market and increased their hiring plans. In 2021, we expect to see a release of this “pent-up demand” for candidates as businesses begin to move back towards BAU models. Digital Transformation Digital transformation projects that typically would have taken years to plan happened practically overnight or over a few weeks as COVID-19 restrictions forced companies to speed up their digital adaptions in what became an “adapt or die” environment. 2021 will see a further increase in demand for individuals with digital transformation experience as companies accelerate further the digitisation of their customer and supply chain interactions and of their internal operations. Companies who failed to innovate or tweak their processes to suit the demand of the market felt a larger impact than companies who remained agile and changed quickly depending on the market demands. Consumers have moved dramatically toward online channels during the pandemic, so companies are having to create digital or digitally enhanced offerings in response. Cybersecurity Unsurprisingly with the adoption of remote work and the planning for transition to the next “normal”, we have seen huge demand for infrastructure and security professionals which we foresee continuing in 2021. As organisations pivoted to work from home models, security engineers rushed to establish secure connections and prevent network threats that targeted remote workers. At the same time, with the surge in online shopping and e-commerce transactions, they had to bolster their organisation’s e-commerce platforms. 2021 will see organisations continue to increase their spend on cybersecurity as companies look to how they will operate in a post-pandemic world. With many organisations such as Google planning for a “Hybrid” work-from-home model, i.e. employees working a few days in the office and a few at home, network security will be a priority. MedTech, Life Sciences and Healthcare Given how health has never been more in focus than it has been in the past year, it is perhaps no surprise that there has been a huge demand for IT professionals in the wider health industry. MedTech and Life Sciences companies are continually developing new and innovative treatments and consequentially developing technologies to enable this. We have seen an increase in demand of more “hybrid roles” such as IT professionals with experience working specifically within class 1 medical devices fields. Biotech and digital transformation within gene cell therapy in particular is set to be a large growth area for 2021. Connected health is set to be a large growth area for 2021 also, as medical practices are forced to digitize and with telehealth being forecast to grow exponentially. Candidate-led Market Despite the initial dip in March 2020, the market very much remains candidate driven. Particularly now as candidates are no longer bound to jobs within commuting distance of the office. Regional talent pools have flourished as candidates who would have worked in major cities, now have the opportunity to work remotely meaning they can move to their preferred location and still do the same job on the same salary as before. Regional companies also benefited as they are now able to tap into larger talent pools due to remote working practices. Perhaps what has been most surprising about 2020, is that salaries have stayed relatively stable, but candidates have been seeking increases in their packages over base. With the increase in remote working opportunities, candidates are no longer distracted by “bells and whistles” (free food, ping pong tables etc.) and instead are more interested in actual projects, technologies being used and career growth and progression. Therefore, our advice to employers is consider how you are marketing your positions. Contractors We saw in our 2020 Q3 survey findings that many businesses looked to Contractors to fill gaps in their teams while coping with the uncertainty in the market due to COVID-19. From recent discussions with our clients this trend is likely to continue in 2021. We particularly foresee an increase in demand of contract roles for Frontend/Fullstack Developers, DevOps Engineers and Data Analysts. As a result of the increase in demand, contract rates have been on the rise. With many large and SME organisations reverting to remote work this has opened the market up to all areas of Ireland. A big trend is seeing Contractors based in the regions now being able to work for the large organisations in the cities and receive the same rates of those based in the cities. Therefore, rates in the regional areas of Ireland have increased due to the remote access of new roles in the industry. All-in-all, we are optimistic about the IT jobs market in 2021 with plentiful opportunities across digital transformation, cybersecurity, MedTech, pharma etc. The roll-out of the vaccine should increase confidence and create further opportunities as the year progresses. Download our IT Salary Guide Ireland 2021 (PDF)
Salary Guide 2021
Salary Guide 2021
Download - Salary Guide Ireland 2021 (PDF) Executive Summary From Adie McGennis, CEO We thought we had seen it all! If someone said in January; that most of us would fundamentally change the way we work (possibly forever), that some markets would be down over 80%, that we’d all feel awkward when not wearing a mask, that we couldn’t meet any clients or candidates for most of the year, that international travel would be nearly impossible, and that in Ireland record levels of employment would turn to record levels of unemployment in a few weeks; you would probably expect a more volatile salary comparison guide at the end of 2020. Indeed, the personal and health toll for many puts business considerations in context, so we wish everyone well, good health and wellbeing. Obviously, some areas suffered more than others and many areas even thrived, but overall, the stability in professional salaries may be the remarkable aspect of 2020! Generally, in volatile times temporary and contract work increases and this was very much the case in 2020. Many companies had to deal with a rapidly changing landscape in terms of their market, remote work, government supports and varying degrees of lockdown. Progressive companies hired professionals on a temporary or contract basis, and even on a remote basis, so demand and rates did increase for contractors in areas such as IT. We see this continuing even as the rate of change is slowing and hopefully stabilising. For some years now, we have been talking about career plans being fluid and dynamic, and flexibility and contracting increasing. This definitely took a leap forward in 2020. Sector wise, life sciences, including pharmaceutical got increasingly busy throughout the year and from R&D to manufacturing to distribution, this looks set to continue growing for the next few years. Financial Services was more challenging, as their market and way of work changed so quickly. Certainly, towards the end of the year it seems to be stabilising. At the end of 2020 Brexit is again looming and Dublin’s and London’s financial services will experience change and opportunity as well as challenges, for at least the next few years. Construction really slowed in 2020, but again steadily picking up in last few months, as general demand returns but also the way construction sites work has evolved. As a group generally SMEs in Ireland handled the craziness really well. Agility, pivoting and bootstrapping seemed like management school concepts until out of necessity, many businesses changed their model, their cost base, their strategy, and their mentality very quickly to go from Survive to Thrive in a few months. So many inspirational stories. They deserve the opportunities that we hope an improving landscape will present. So, our outlook for Ireland in 2021 is positive. There will be more challenges in coming months, but we are optimistic that the general picture will improve. From a national perspective the short-term funding required will necessitate strong budget management in coming years to enable businesses to grow back. Ireland still carries a lot of debt and politically there may be pressure to increase public expenditure beyond sustainable rates. But as long as we get this right, we have every reason to be optimistic and put 2020 down to learning experience. Download Salary Guide Ireland 2021 (PDF) Salary Guide 2021 by department Accountancy & Finance Construction & Property Services Financial Services HR Insurance IT Legal & Compliance Life Sciences Manufacturing & Engineering Marketing Multilingual Office Support Sales Supply Chain