Today's Business Woman 2/08

Wellbeing
Quick bites
You might think that you don’t have time for
breakfast, but nutritionists universally agree
that a good breakfast is essential in giving
you enough energy to get you through the
day and keep your blood sugar levels stable.
‘If you eat protein and carbohydrates
together they’ll convert to glucose, giving
you energy in a slow and consistent way
and leaving you more
It is important to
energetic and potentially
take time out, with
calmer,’ recommends Ian
no interruptions or
distractions
Marber from the Food
Doctor Nutrition Clinic. He
suggests a non-sugared seeds again mid-afternoon. ‘Eating in this rather than supplements,’ he says. Shah
cereal or porridge with manner will help you lose, not gain weight, emphasises that a balanced diet including
added ﬂaked almonds, because when you come to make food meat, nuts, seeds, fresh fruit and vegetables
chopped apple and decisions, you won’t be really hungry’. It’ll and oily ﬁsh will give you the nutrients that
blueberries, Rude Health also ensure your blood sugar levels stay you need.
do a delicious organic stable, leaving you better able to concentrate
muesli range (from £2.59). and less likely to give in to binges and sweet Taking time out
‘It’s also essential to have a snack mid- cravings. When we’re working hard and under
morning,’ says Ian. ‘An apple and a couple Food is not just about giving us energy pressure we often breathe from the upper
of brazil nuts will give you consistent energy to keep going, but it also helps to boost our chest, not using our full capacity. ‘This can
up until lunch’. For an energising lunch, Ian immune system, protecting us from winter mean we’re less focused, less clear minded
recommends using the same principle as ailments such as colds and ﬂu. Vitamins B, and can feel jittery and anxious,’ says
for breakfast – including both protein and C and E, and minerals magnesium and zinc MacEoin. This simple three minute breathing
complex carbohydrates to give you energy are important immune system stimulants meditation can be done anywhere and at
for the afternoon. Again, he emphasises says Neil Shah, wellbeing expert. ‘The anytime. ‘It’s an excellent way to step out
the importance of snacking on fruit, nuts or best source of these nutrients is from food, of patterns of stress or anxiety and return
to work with a calmer state of mind and a
fresher perspective,’ says Gary Hennessey,
senior trainer and co-founder of Breathworks,
Repeat several times. which runs mind awareness courses along
Place your left hand on your right with stress courses. The programme
shoulder. Squeeze gently and then suggests trying this meditation three times
release. Repeat down the right arm each day to help you achieve a relaxed state
to the elbow. Repeat several times. quickly and with minimal effort.
Repeat exercise on your left side with Close your eyes and ask yourself, ‘How
your right hand. am I feeling in my body in this moment?’
Place the ﬁngers of both hands Spend some time becoming aware of the
at the base of your skull; apply slow physical sensations of your body. Then, allow
circular pressures down from the base yourself to experience gentle movements of
Massage at your desk of the skull to the base of the neck. your body as you’re breathing. If you notice
Neil Shah, wellbeing expert and founder of Now close your eyes and relax your face any physical tension, take your attention to
ent Holland/ Lise Gagne
the Stress Management Society, suggests muscles. Be aware of your eye muscles, it and let the muscles soften on the in breath
this routine to relieve tension at your desk. your jaw and your forehead. Place the and the out breath.
Sit comfortably with your back ﬁngers of both hands on each side of the You can sit and just focus on your breath,
supported against the back of the chair, temples and slowly massage in circular or you can also become aware of how you’re
chill Phil Date/ Br
feet on the ground, hands and arms open motion. feeling emotionally and what sort of thoughts
and relaxed. Finish by cupping your hands over your you’re experiencing. Try and remain in this
Robert Chur
With a deep breath in, raise the eyes and holding for several seconds. This state for at least three minutes and you
shoulders towards the ears and hold them helps to release tension and tightness in should return to work calmer and clearer. For
raised for a few seconds. Then slowly the face. For more stress tips visit more information about Breathworks courses
breathe out and drop the shoulders. www.stress.org.uk. visit breathworks-mindfulness.co.uk
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68 TODAY’S BUSINESS WOMAN
T'sBW16 Healthy body.indd 68 1/12/08 5:55:33 pm
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