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
3 Useful Ways to Organise Yourself & Get Things Done
3 Useful Ways to Organise Yourself & Get Things Done
Being organised is a very important skill and it’s one that anyone can learn. If you feel like you are overwhelmed in work, then you need to start being organised. Here are 3 useful ways you can start today. Start Your Day Right In work it can often happened that you are overrun with many different tasks and it can be difficult to know how to structure your day productively. Come in 15-30 minutes before you start work to organise yourself. Make sure your desk is tidy and you lay out all the tasks you need in a notebook or using an online tool such as Google Tasks or Google Calendar. Write a list of what you need to do today and a list of the deadlines you have for the week. Taking these 15 minutes to do this in the morning will make your day more productive and help you to get more done throughout the day. Prioritise Once you know what you want or need from your work day, the next step is to learn what tasks in your day are the most important. One of the key elements to being organised is being able to prioritise the important stuff and know what needs your time. A handy way to decide this is using the below table. For every task you need to complete, you should evaluate each one by placing it in the below table. You should never have more than two priorities that fall in the box of ‘urgent and important’. The rest fall under the other categories of ‘important and not urgent’, ‘urgent but not important’ and ‘not urgent and not important’. Always structure your time around the urgent and important things. Get inspired with this short film of a professor explaining to his class the importance of prioritising and using one's time wisely. Ask For Help Most days you will handle your workload just fine on your own but every now and again when you see your to-do list is particularly long sometimes the best (and only) way to get things done is to ask your boss or a colleague for help. If you have too many urgent and important items on your to-do list, you should go to your boss to look at delegating some of your workload or adjust deadlines. Missing a deadline is much worse than letting someone know in advance that you won’t be able to get something done.
5 Ways to Handle Constructive Criticism at Work
5 Ways to Handle Constructive Criticism at Work
While many like to believe we are great at our jobs, the truth is no one is perfect. In order to grow and improve we all need (and should welcome) constructive criticism. If you find yourself in a situation where your work is being critiqued, here is some advice on how you should approach the situation. 1. Don’t React Firstly, when receiving constructive criticism, do not react! This might be difficult because you may have spent a lot of time on a particular piece of work and felt quite proud of it, so the last thing you expected was to be told it’s not good enough. Sit back and collect the information you are being given and allow yourself the time to react appropriately. It’s crucial to let your boss give you their feedback. 2. Remember the Importance of Feedback Constructive criticism should never be taken personally. Feedback is so important for your learning and development. The person giving you the feedback is not out to get you, they are simply explaining how you can do better. 3 Ask Questions This is probably the most important thing for you personally. You need to ask as many questions as you need to fully understand where you have gone wrong and how you can do better going forward. This is the best way to avoid making the same mistake again. Learning how you can improve your work is the whole point of being given the constructive criticism. 4 Say Thank You You should always thank your boss for giving you feedback that you can learn from. It also lets your boss know that you’re open minded and willing to learn. Being grateful will encourage your boss to give you more feedback which will help you progress in your role. 5 Follow Up You may have agreed and accepted a solution during this conversation with your boss, but if it was a larger issue, you may wish to request a follow up meeting. This will give you time to process the feedback, get some advice from others and think about solutions for going forward. Constructive criticism can be the best way to learn our weaknesses in the workplace. Even though you may feel a little disheartened, try to remember the benefits this feedback will have for your role.
Why Job Seekers Should Use Recruiters
Why Job Seekers Should Use Recruiters
In this modern era of hyper-connectivity, with smart devices that are so smart you can be contacted through your wrist watch, is there value in using a third party to help you find a job or are you better off going it alone? Well, with the global market seemingly more turbulent than ever and every company sending out similar soundbites on why they are the best, it’s increasingly hard to know what path to choose as a jobseeker. Jobseekers have never had it better with companies creating novel ways to attract new talent. Whether it’s a mini-golf course on the roof, an onsite masseuse, gym membership or yoga classes, it shows companies are aware of employee turnover and that the job itself isn’t enough to attract and retain talent anymore. However, on the other side of things, a job for life is clearly a thing of the past for most of the labour market, unless you’re a health professional or a teacher. This means more diversity in a person’s career, certainly among millennials, under 25’s and graduates in particular. This also means more disruption in previously stable careers and the need to diversify people’s skills and keep an eye on the market. It’s a dynamic environment in recruitment with marketing and internal recruiters partnering to attract the best staff, so why use a recruiter? Industry Knowledge Most recruiters specialise in one niche of the market and as a result become market experts within their sector and can give you a complete roadmap to the lay of the land. Going it solo will mean that you will have to do your own research about each company you are applying for who will each have their own unique requirements. Your recruiter, however, will be able to provide you with a company background, describe the team structure, the key aspects of the role and what exact experience the hiring manager is looking for. A recruiter will help you decide whether the position is for you and keep you updated as things develop in the market you’re in. Recruitment agencies provide a completely cost-free service to jobseekers. They only charge the companies hiring, so why not have unlimited access to the inner workings of the company you’re applying to and assistance for free? Direct Line To The People In Power Recruiters have a direct line to HR directors and hiring managers. Why not make the most of this? With a direct line to the people in power, you get the inside information on what makes a company, a department or even a specific job so exciting. If you have high goals of progression or want to work on a set type of projects, you won’t find this information through a job advert and may not realise if you have made a mistake until you’re in the job. Another aspect a recruiter can help with is when it comes to negotiating salary, the recruiter will know exactly what can be negotiated and keep things on track. You can focus on performing in the interview and the recruiter can handle all the awkward/difficult conversations. Your Own Personal Advocate Who doesn’t want someone singing their praises? With a recruiter you have your own personal cheerleader getting face time with people in power and telling them in no uncertain terms that you were made for this job and could do it blindfolded like Sandra Bullock in Birdbox. In all seriousness, a recruiter is trained find out your best qualities in relation to the job and make sure you don’t get missed by the hiring company. They can also help with CV re-design and know the best ways to catch the eye of the employer. Also, as mentioned, people are jumping jobs a lot more now which has previously been a serious red flag for employers. However, your recruiter can help explain your motivations and elaborate on your CV in minute detail to get over the initial hurdle of pre-screening. Practice Makes Perfect Interviews are a minefield. Say the wrong thing or react the wrong way and you will be stuck in no man’s land with no way back. Nike have a motto “Think training’s hard? Try losing”. Every day a recruiter prepares people for interviews, so let the experts show you how to ace every interview. They have the practice that can make you perfect! They will already have given you the background to the job, the hiring managers and the company, so the next logical piece of the puzzle is on the interview process. Recruiters will have reams of documentation but will always tailor the preparation for interviews to each person to maximise the value. The difference between you and the next person competing for the job is usually a small margin. That could mean that advice from a recruiter, who has placed plenty of candidates in jobs, could be the reason you succeed in getting the role. The future is bright for job seekers with more opportunities than ever. Partner with a recruiter who knows the industry, the companies hiring and who can help make the jobs market easier to navigate.
How to Prepare for an Executive Level Interview
How to Prepare for an Executive Level Interview
Job interviews can be nerve wracking and good advice can be hard to come by when you’re applying for senior management roles. Our recruitment consultant, Louisa Poinboeuf has devised a list of tips for anyone interviewing for an executive level role. Guaranteed Interview Questions A job interview is designed to test you. You're asked questions about yourself and your experience and your response is supposed to show the interviewer how you can handle being put on the spot. However, this isn't always the case, because there are always guaranteed questions that you can expect which you can prepare for in advance. Tell Me About Yourself? This question can strike terror into the heart of even the most experienced person. It is designed to test your ability to handle an unstructured and possibly unexpected line of questioning. Your response will show the interviewer how articulate and self-assured you are. As with all interviews, preparation is key here, ensure that you have a 2-3 minute narrative prepared to demonstrate your strongest professional qualities. Start with your most recent and relevant employment and explain why you are well suited for the role. Practice this narrative. Try to avoid asking in the moment, “what do you want to know?”. Instead, when preparing, think of what the interviewer will be most interested to hear about and match your experience and qualifications to what the job specifications are. How Do You Explain your Job Success? Be honest without sounding arrogant. Use observations that other people have made about your work strengths or talents. Why Do You Want This Job? Be able to demonstrate why you have a genuine interest in applying to this company over any other company. What is it about them and this opportunity that grabbed your attention? What are your ambitions? What do you want from this role? What can you bring to the role? If taking on this role will involve you moving location, be able to demonstrate clearly why this is not an issue for you or your family (if relevant). It will always concern an employer if an applicant chooses to relocate to an area where they don’t have an established network of friends or family, so be prepared to explain your reasons for moving if this is relevant to you. Why Did You Leave Your Last Job? If there is any job hopping on your CV, have a very clear reason why you moved on from each role. It is expected that any strong Senior Executive would stay with a company for a number of years (minimum 3) before moving on. If this hasn’t happened be able to explain why. What Is Your Greatest Weakness? Prepare for this question. Demonstrate that you’re able to admit responsibility and accept criticism. Give an honest answer and be able to show the interviewer that you’ve learnt from experience and are still working on this weakness. What Do You Do Outside Of Work? Regardless of whether you are an intern or a CEO, every employer wants to know what type of personality they may be working with. You can tell them about any hobbies, interests, where you live, volunteering activities, what you like to read and whether you like to travel etc. If you can demonstrate that you live a good quality of life that is well balanced you will come across as a fit, healthy and happy candidate. Do Thorough Research Delve into the organisation’s goals, culture, strengths and weaknesses. You can utilise social media platforms like Glassdoor, LinkedIn, Facebook, Twitter etc. as well as the company’s official website. Consider conducting an in-depth SWOT analysis of the company. Be aware of recent press releases, news stories, annual reports and competitors (and what the competitors are doing). Research the current team and key stakeholders. Build Rapport Build a rapport with your interviewer and get your personality across. Personality fit with the organisation is key and how you communicate with recruiters and HR throughout a process will demonstrate how well you manage people. Stories And Examples Stories of your success and specific examples are key, these are what interviewers will remember most after an interview and are likely to be what is quoted most to the rest of the recruitment team. Have examples prepared that illustrate your strongest professional qualities e.g. leadership, business development, strategy etc. Tell Me About A Situation Where You Did Not Get Along With A Direct Manager Be honest! Everyone has had disagreements with a boss and saying otherwise would look suspicious. Be able to explain what your opinion was at the time and that you were also able to take a step back and consider the other person’s opinion. Tell Me About A Time You Failed Again, be honest! If you can’t give an example of this the interviewer might determine that you don’t have a high volume of experience. How did you recover from the failure? What was your decision-making process? What did you learn from this? What would you do differently now? Demonstrate that you’ve been able to turn this negative experience into a positive learning outcome. Ask questions The type of questions you ask will make you stand out from other applicants, do your homework and have interesting questions prepared e.g. ask why the previous employee moved on from this role. Just like any level interview, it's important to be yourself. Try to stay calm in the interview and be honest about your experience. At the end of the day, you know the answers to the questions because you'll be talking about yourself and once you know a bit about the company you should get on well. Good luck and if you have any questions, be sure to talk to your recruitment consultant.