The Nutrition Coach Blog London Nutritionist The Nutrition Coach offers advice on healthy living, nutrition and diet issues such as IBS, bloating, gluten intolerance and more.

Nutrition and pregnancy

November 28, 2009

So you’ve recently had a positive pregnancy test – congratulations!  After the initial elation you are quickly bombarded with a whole litany of dos and don’ts about what you should and shouldn’t be eating.  You, through the foods you eat, will be the only source of all the building blocks that your baby needs to develop and grow, so it is important to give some thought to your nutrition in pregnancy.

The old safety advice about avoiding unpasteurised cheeses and other dairy products, pate, raw or partially cooked eggs and making sure you cook your meat thoroughly is still valid.  You should also avoid peanuts, especially if allergies are common in your or your partner’s family.

There are some differing opinions about how much alcohol is safe during pregnancy, but zero alcohol is always the safest level.  It is a substance that your growing baby doesn’t need.  Tea, coffee and other caffeinated drinks such as colas are also worth reducing or better still, eliminating completely.  Caffeine crosses the placenta and will affect the baby the same way it affects you – i.e. it increases the heart and breathing rate.  As your baby is not yet fully developed, the effects are likely to be more profound.

Nutrition for a healthy pregnancy is also very much about what you should be eating.  Your baby’s organs are all formed in the first 3 months of the pregnancy, so it’s important that you can provide all the necessary building blocks through your diet.  Below are some simple guidelines to point you in the right direction:

  • Ensure you have some protein with every meal (protein sources include all animal foods, eggs, dairy, beans, lentils, nuts, seeds and soya).  Protein is an important building block required for many structures in the body and you need to be able to provide enough both for yourself and the growing baby.  Making sure you have protein with every meal will also boost your energy levels and can help reduce morning sickness.
  • Eat 5 or more servings of fruit and vegetables daily to boost your intake of key vitamins and minerals.
  • Drink lots of water to help avoid constipation.  A good way to help you achieve this is to fill a 1.5 litre bottle in the morning and make sure you’ve finished it by the end of the day.
  • Include oily fish (salmon, mackerel, trout, sardines, herring, and tuna) and fresh (not roasted) nuts and seeds in your diet.  They are a source of essential fats which provide building blocks for the baby’s brain.
  • Choose wholemeal bread and pasta and brown rice to boost your fibre intake and help avoid constipation.
  • Remember that dairy is not the only calcium source available.  Almonds and sesame seeds actually have a higher calcium content and come with a package of other useful minerals that make it easier for the body to absorb and utilise the calcium.

In addition, a good nutritionist can advice you on your individual needs and whether you need to supplement with any vitamins or minerals to optimise your nutrient intake.

The Power of NO!

November 24, 2009

sayingno

You don’t know how to say No to a person then please learn because a single Yes can eat up your fruitful quality time. People will respect for being open and honest enough to say you are unable or unwilling to do something as long as you explain your reasons. Saying no at the appropriate time can be a great confidence booster too.

1) If you don’t know how to say NO, people will take undue advantage of you. At the office you will be bogged down with your work and the work of others while they sit back and enjoy themselves.

2) Be aware that additional work or demands will often come from your boss or your peers because you cannot say “NO”.

3) As a parent you need to understand when to say NO or else your children will take undue advantage. Children have no scrupples and will often push boundaries. Saying no can set healthy boundaries and is good discipline.

4) If you cannot meet a person’s expectations just tell them NO rather than thinking what will they think if I say NO and then worrying or becoming stressed. Explain why you can’t do what they want and help them with an alternative solution if that is appropriate.

5) Its always better to say NO rather than saying YES for additional work and then suffering afterwards.

Be true to yourself, you understand yourself better than anyone else. You have to understand when and how to say NO. The people who are close to your heart may feel bad if they hear a NO from you, so you very well need to understand how to tell NO them assertively without hurting their feelings and without giving in to the situation.

It happens to everybody and you are not the only one. In day to day life we face these situations and it’s upto us how well we can manage that situation.

If we start doing others work there will be an imbalance in our own life which may have other implications further down the line.

Try out the power of saying “NO” and be a different and transformed person

For more information about Ian Dickson go to www.iandickson.biz

Do you Struggle to be on Time?

November 23, 2009

6 Ways to Stop Being Late

1. Schedule and block. Put the appointment in your calendar and block out the duration of the engagement. This way you will not create overlapping commitments that will get you into a time trap.

2. Run the clock backwards.If you have a meeting at 2pm and it is going to take you 35 minutes to get there and 10 minutes to organize your things for the meeting then you need to have a hard stop on whatever you are doing at 1:15pm. If you are that unconscious you can set an alarm on your phone or watch for that time.

3. The graceful exit. Here’s a great thing to say: “Excuse me, I hate to cut you off, but I have an appointment.” It is hard to cut someone off, but they will respect you for sticking to a schedule. The more successful the person you are dealing with, the stricter they stick to a schedule. This not only gets you out of the current obligation, but garners you respect as you demonstrate you respect for time.

4. Be a pessimist. Assume everything will take a little longer than your first estimate. This will either make you right on time for everything, or it’ll make you a little early. People who run early are calm, organized, and always ready. Not a bad place to be.

5. Prioritize. Some people are late because they simply don’t have enough time to do everything. The only way to change this is to stop doing so much. Face the reality that you cannot get your whole list done. Figure out what’s most important and just get that done. Tell the people who depend on you that you can only do what you have time for, and things at the bottom of their list of priorities will not get done: a reality check for everyone in your life.

6. Take a good hard look in the mirror. Why do you let yourself be late? It is disrespectful and makes you look unorganized and out of control. Why are you not getting control over your time? So much about being on time is actually about self-knowledge. Often, we are scared to make the decisions that we must make in order to get control over our time and become someone who runs on schedule. But there is no other way to run a life. To run on schedule is to plan the life you want to live and execute that plan.

Subscribe HERE to get my Performance Tips and more direct to your mail box

Is your body crying out for some attention?

November 22, 2009

As the end of the year approaches you may be feeling that your body is crying out for a break from the stresses and pollution of everyday life.  Our bodies are constantly put under stress from the foods we eat, demands at work, juggling family commitments, environmental pollution and emotional pressures, and all this can have an impact on our health.  It’s not just our physical health that is affected, but also how we look and feel, which translates to other aspects of our lives. 

If it’s been a hectic year and your body is feeling the strain you may be experiencing:

  • Lack of energy
  • Weight gain
  • Bloating
  • Mood swings and depression
  • Headaches
  • Poor skin
  • Hormonal imbalances

If this sounds familiar then your body is asking you to give it some attention.  These symptoms are your body telling you that something is out of balance and needs addressing.  When life is busy it’s often difficult to stop and take time to give our body the attention and nourishment it deserves and is calling for.   Instead you may reach for a quick fix, such as a coffee and chocolate bar for a quick energy boost, or an aspirin to ease your headache.  Unfortunately, suppressing what your body is telling you doesn’t fix the underlying problem, but causes a spiral of poor health. 

At The Nutrition Coach we know that it’s not always easy to listen to your body when you have other demands in life, and that is why we are here to offer a guiding hand to a healthier future.  Our New Year detox retreat is set in the beautiful Dorset countryside and is the perfect way to start 2010.  We will provide you with expert nutrition advice and life coaching that is tailored specifically to you and your life circumstances, so that sustainable changes can be incorporated into your diet and lifestyle after the retreat.  You will leave the weekend feeling healthy, radiant and positive for the year ahead.

The retreat is running from 21st to 24th January, and is being offered at the all inclusive price (including food, accommodation, life coaching, nutrition consultation, detox massage and body wrap) of £490 per person.  Places are limited to a maximum of nine people so please do register your interest with us to avoid disappointment. 

We hope to share this rejuvenating experience with you and journey deeply with pure foods, nutrition, life coaching and detox treatments.  Find out more about our detox retreats or contact us to book a place.

Some great ways to create motivation

November 16, 2009

Motivation through Challenges
Individuals are motivated when they are working towards personally meaningful goals. Attainment of those goals must require activity that is increasingly difficult, but attainable. In other words, people like to be challenged, but they must feel their goals are achievable to stay motivated. This can be accomplished by:

  • Establishing goals that are personally meaningful
  • Making those goals possible
  • Providing feedback on performance
  • Aligning goals with the individual’s self esteem

Motivation through Curiosity
In this concept of self motivation we are talking about providing something in the individual’s environment that arouses their curiosity. This can be accomplished by presenting the individual with something that connects their present knowledge or skills with a more desirable level – if the person were to engage in a certain activity. So to motivate someone through curiosity, the environment must stimulate their interest to learn more.

Motivation through Control
Most people like to feel they are in control of their destiny. They want to feel in control of what happens to them. To stay motivated, individuals must understand the cause and effect relationship between an action they will take and the result. To motivate individuals through the use of control you can:

  • Make the cause and effect relationship clear by establishing a goal and its reward.
  • Allow individuals to believe that the work they do does make a difference.
  • Allow individuals to choose what they want to learn and how to go about learning it.

Motivation through Fantasy
Another intrinsic motivating factor comes via fantasy. That is individuals can use mental images of things and / or situations that are not actually present to motivate themselves. You can foster motivation through fantasy by helping individuals imagine themselves in situations that are motivating.

For example, if you know that someone is highly motivated by the thought of being in control, then you can talk to them about a future point in time when they might be in charge of a large and important business operation.

Motivation through Competition
Individuals can also be motivated by competition. That’s because we gain a certain amount of satisfaction by comparing our performance to that of others. This type of competition can occur naturally as well as artificially.
When using competition to foster motivation, keep in mind the following:

  • Competition is more motivating to some than others
  • Losing in a competition de-motivates more than winning motivates
  • Competitive spirits can sometimes reduce the likelihood of being helpful to competitors

Motivation through Cooperation
Cooperating with others or the feeling that you can help others is very motivating. Most individuals feel quite satisfied by helping others achieve their goals. As was the case with competition, motivation through cooperation can occur naturally or artificially.
When attempting to use cooperating to motivate, keep in mind:

  • Cooperation is more important to some individuals than others
  • Cooperation is a valuable skill that can be used in many different situations
  • Interpersonal skills are important for cooperation

Motivation through Recognition
Finally, individuals are motivated through recognition. When their accomplishments are recognized by others, then they feel motivated. You need to make sure that recognition is distinguished from competition. With recognition you do not compare their achievements to those of others as you might with a competition.

Extrinsic or External Motivation
As previously mentioned, extrinsic or external motivation is the term used to describe external factors that stimulate our internal motivation. The concept of externally motivating someone is not at odds with the fact that motivation comes from within. The point here is that it is possible to provide others with situations or an external environment that is motivating.

Perhaps the most useful lesson for the leader then becomes how to motivate employees that report directly or indirectly to the leader. If you understand the intrinsic motivational factors previously described, then a game plan can be developed to foster motivation among employees.

Employee Motivation
Some of the most effective ways for managers and leaders to motivate their staff includes recognition, providing positive performance feedback and by challenging employees to learn new things. Many new managers make the mistake of introducing de-motivating factors into the workplace such as punishment for mistakes or frequent criticisms.

When followers feel they are being supported and they have the ability to remain in control of their workplace they stay motivated. Leaders can foster this feeling by allowing employees to take on added responsibility and accountability for making decisions.

But the important thing to keep in mind is that motivation is individual and the degree of motivation achieved through one single strategy will not be the most effective way to motivate all employees. The most effective way to determine what motivates others is through carefully planned trial and error.

Top 10 Tips to Become a Great Goalsetter

November 13, 2009

image_2
1: Be Specific
This strength is particularly relevant when setting “Smart” goals because some of your projects will require detailed planning. The more specific you can be on the next step or action required, the more likely you are to take that step and get closer to the goal.
2: Be Tenacious
“Never giving up” may or may not be a wise thing to do. Rather than banging your head against the wall, tenacity can be effectively displayed by looking for another way around, over or under that wall.
3: Be Results Driven
Many people take this for granted but sell themselves very short by settling for limited results. Challenge yourself to be looking for results as a form of positive feedback. This is a world away from the stereo-typical ‘Type-A’ Maniac.
4: Be Enthusiastic
From the root meaning of the word, the “theos” within, this is one of the most important inner strengths to draw on. It is a wonderful thing to feel the power of enthusiasm at work on a desired change or goal.
5: Be Noble
Perhaps this translates best as civility or politeness. Being noble will also do wonders for your stress levels!
6: Be Grateful
You can exercise this strength by simply being grateful for your family and friends, for the opportunities that come your way and for the breath that keeps coming.
7: Be Trusting
It is possible to trust the best intentions of yourself and others without being gullible or naive. By looking for and expecting the best of yourself and others, you may also learn to trust your intuition when something doesn’t seem quite right.
8: Be Happy
This refers to the predominant feeling you wish to experience while achieving this goal. It is an ongoing and an inner experience from a place within. See strength number 4 for a useful ally!
9: Be Serious
“You cannot be serious!”; as the tennis player John McEnroe used to bawl on the tennis courts of the world. Oh, but I am! You can become serious when you need to apply focus and attention, yet also remain discreetly happy within.
10: Be Curious
A strength many of us let lapse from early adulthood. More’s the pity because a curiosity for what you are capable of in the world helps sustain most of the other 9 strengths – just as oxygen fuels a fire.
Nutrition coach
© 2016 The Nutrition Coach Ltd. All rights reserved. Web development by CreaCom Design.