 Good afternoon everybody and welcome to today's webinar Express How to Have the Energy, organized by CIM Greater London. If you are a university student attending today's webinar, you may want to sign up for the CIM Marketing Club newsletter. It'll keep you up to date with the latest trends, innovations and concepts in the marketing industry. All you need to do is take a photograph of the QI code you see on screen at the moment and it will take you straight to the sign up page on the CIM website. So I'd now like to hand over to Collette Hennigan, founder and managing director of Optimum Living, who is our guest speaker today. Over to you Collette. Thank you very much for that introduction Phil. And I'm delighted to be here today talking to you about all things energy. And I would just like to do before we start is actually understand a little bit around how you are feeling today because that's really important for me. So I'd like to launch a poll. So to get you thinking about your energy right from the offset. So if I could launch our first poll, which is how is your energy today on a scale of one to five, with one being the lowest and five being the highest. So I'm really interested to see how you're feeling on a Wednesday around lunchtime. So hopefully this will give me a little bit of an insight so I can actually start to tune into the areas that are going to be really important for you to improve those energy levels. I was waiting for that to come in. Whilst I do that, I will just show you my little book here. We have my book, which is How to Have the Energy, all about the techniques and the tools that we can use, but in a really kind of practical manner, focused on things like nutrition, we also got some other aspects about making habits stick and how these things can actually be integrated into our day-to-day lives in a more easy manner with not having to do kind of too much revolution within our cupboards, within our lives, because let's face it, we've already got enough on our to-do list. So I think I've just lost that poll. Did I click on that? There it is. Okay, brilliant. All right. So let's have a look at how you're all feeling. Okay, so most of you are around that three marker out of five. So that's kind of, you know, okay, okay, getting by, getting stuff done, but not feeling brilliant. But there are a few of you, 4%, that are feeling great and fully energized and full of vitality. So high five to that 4%, that's brilliant. Hopefully I'll still be able to share with you some useful things as well. And then we have 4% on the flip side of that, which is kind of just really struggling energy on the floor today, struggles to get out of bed. So as you can see, we've got quite a range, but we've also got quite an opportunity here with most of us around those middle areas. And so just trying to elevate our energy just one notch up, it's going to make a big difference in terms of how we are so capable, what we're unable to do in our days, how we see things, how we reflect on stuff, how we're able to actually use our creativity and apply all of our beautiful minds to whatever it is you want to achieve. So let us take, I'm going to take off my camera now, and I'll come back to you with a Q&A at the end. I'm going to walk you through some key aspects of the book, How to Have the Energy. Chapter one within the book is called the High Energy Plan. And my co-author and I, who is actually the original productivity guy, he wrote the book, How to Be a Productivity Ninja. You can imagine the way he thinks about food is very different to how myself, a nutritionist, thinks about food. But all of my work has been within working with people at work. So I also have quite a different viewpoint into how we can integrate this into our lives. And that really is how I'm making it happen is my key focus, because we have so much information out there on food and nutrition, it's in just the newspaper that we pick up, whether it's the headline that we click on, whether it's on social media. And so really it's kind of trying to simplify that and make it into a plan that is really easy for you to pick up, but also starts to shift your mindset, these things stick around for the longer term. Okay, so within the High Energy Plan, we have nine points. And today I'm going to cover over half. So you'll get a real good idea of really where we're coming from and our approach and how to make this work within your life. So starting off, one of the things that I was really, really passionate about was getting people to tune in to how food made them feel and ensuring that you actually understand that you get to choose how you want to feel. Every time we make a decision on what it is that we're going to eat, we actually get the opportunity to say, is this going to give me the energy I need? And like I say, you probably have a lot of insights onto food already. There's lots of stuff that we know, you know, eat more fruit and veg, chew your food, sit down with your food. These things we don't always do, but these things are the things that are going to give us the energy. So using this as a question and starting to tune into this, it's like changing the lens on food. It's not necessarily about an aesthetic and it's not about creating the most perfect looking plate. What it's about is that you feel better from eating the food than when you're not eating the food. So we should be getting a benefit from this. It can either feed you or it can kind of make you flat. And often what I see at this time of day in the afternoon workplaces is that people are actually feeling a bit flat, maybe in another hour or so there's kind of like a key time of day. Where so many people, if you gave them a pillow under their head, they would definitely want to put their head on it and have a short nap. And I understand why that is. You know, there's lots of things within our day that can interact that, but food is a major one. So starting to tune into yourself after a meal, before a meal and making some really quick changes because you already have a lot of knowledge. It can be very, very powerful in moving your mindset from just, you know, I want abs, I want a bikini body, whatever that may be. But actually thinking, I want to feel alert. I want to feel great later. I've got lots going on with presentations, with the kids, with my family, you know, and as we're about to get more social again. And so tune into that. And this is a really powerful thing that the more you do it consciously, it will start to actually become more unconscious as you move through. So remember, you get to choose how you want to feel. It's in those very small daily choices and what you're putting on your plate. The second one and one that I am super, super passionate about is lunch. So lunch is not for wimps. I don't know where it actually came from. I think it was something in the 80s back on, you know, the movie Wall Street, where, you know, money doesn't stop and doesn't sleep and lunch is for wimps. You know, we all have to just kind of throw John and just power ourselves through these days. And what I've seen probably in the last 18 months is that as people have been more displaced and perhaps working more from home is that even though the kitchen's closer and a fridge and a fruit bowl is there, they're actually less likely to take what I would say is a power lunch. And this isn't because it's a short lunch. It's because it's going to give you the power for the afternoon. So just to check with yourselves now, because what I'd really like to learn is right now, are you taking lunch as a power lunch? So if we could just launch that next poll, please. So how many days during the working week do you take your lunch away from a screen and eat at a table? So let me know is this every day? Is it most days occasionally? Or do you never do this? And as I say, some of the trends that I've been seeing have been a little bit interesting as as I say that much seems to have actually taken a back seat more recently than ever before. And as I say, this power lunch is the way you eat is just as important as what you read. So we've already tuned into that choice of you get to choose how you want to feel, you know, so how you're going to feel after a meal that's rushed after a meal where you've got one hand on the keyboard and one hand on the sandwich, or maybe it is that you want to call and you're, you know, muting the call and chewing quickly and then quickly, you know, swallow in so you can be the next person that speaks. All of these things, what they they're not conducive to proper digestion. They're not conducive to you actually getting the power from the food that it is that you're eating. And as you can see from here, we have 20 just 24% of you are doing this every day. We have 30% most days. So we've got just over 50% doing a decent amount of time and the gold standard of every day, which is brilliant. And actually, I have to tell you guys going to give you a apology that's higher than I've seen in recent times. So you guys switched on and taking that time. And so I really think that's a great sign. But obviously there's also quite a large proportion of us around 46% that are only very occasionally or rarely, you know, doing, never doing this. So I really want to sell to you how important this is. And even those of you that are doing it every day. I don't know if you're still tuned in to work in some way or other or how long you're taking. Maybe it's just a five, five minute lunch. But just to encourage you to actually make that a real integral part of your working day, because you are a priority and lunch actually should be on your to-do list. Because it's so powerful in so many ways. So I want to share with you, this was some research that I was really proud to be able to feature within the book. Because it really reflects how important this meal in the middle of the day is so kind of integral to how you perform. So if I haven't already sold to you how important it is so far. What if I told you that your judgment may be compromised if you don't take lunch like this. An interesting paper in the proceedings of the National Academy of Sciences describes how a team of researchers at Ben-Gurion University of the Najib followed eight Israeli judges for 10 months. And they ruled over a thousand applications made by prisoners to parole boards. Just think about parole, you'll think, yeah, you know, what will look good for me on a parole board are probably my, you know, my good behavior, the fact that I've got really good lawyer. Perhaps it is that, you know, I had no previous offenses. So, you know, that will give me a good case. But actually, the prisoners were obviously asking if they could have their conditions or incarceration changed. And at the start of the day, the judge granted around two thirds of the applications before them. But as the hours passed, that number fell sharply, eventually reaching zero. However, more rational decisions returned after the judges stopped for food. So, come on, right? We think that it's our best solicitor, our previous good behavior, all of these different things that are going to put us in a good position. But actually, it's the time of day that the judge is asking for parole, but it is the most important factor. So, you know, top tip there, hopefully, I hope you're never in front of any judges in your lives, but if you are, try and get the first slot of the day or just after lunch, because I think it just shows how it puts us into this survival zone when we start to get hungry, when our blood sugars start to lower, that when we last ate, ultimately becomes incredibly important. And for the judges, where our body goes, when we start to feel hungry like that, we're going to our low risk, our low risk mode. And so, literally, you know, for them, the low risk mode is to keep the prisoner in prison. For us, our low risk mode could be not to, you know, take that really innovative option and go down that line of questioning or ideas, because, you know, we're hungry, and we just don't realize this, because, you know, we may not be feeling hungry, or even giving ourselves the body, the chance to recognize that you are hungry. So having this in your to-do list every day, take lunch, it's not for wimps, it's for winners, and take a power lunch away from your screen, really take time to chew the food, and I guarantee whatever it is you're eating, I'm hoping that it's going to kind of feature some of the things I'm going to talk about next, but whatever it is you're eating has the potential to feed you better and to energize your afternoons. Okay, so moving on to number three within our high energy plan. Don't eat food with its own jingle. I'm sorry marketers, I know that perhaps in your, the work that you do, you're helping maybe some big brands with their jingles, with their marketing for full food, but the general rule of thumb is that if it needs a marketing team and PR board to actually sell it to you, then it's likely that the nutrition elements of it are not going to be the best, because let's face it, the humble broccoli doesn't have its own marketing team. Yeah, it has so many incredible facets to it from vitamin C to sulforaphane, which is incredibly important for our cognition, our thought processes, and it's also rich in lots of B vitamins. If you had a marketing team, they would have an absolute riot with all of its features and benefits, but it doesn't. So stuff that has to have that, and has that whole team behind it, generally means eat it occasionally. So I've got a don't here, but you know, I have to be realistic and say there may be some things that feature in your cupboard that are actually, you know, things that you really enjoy and you're only having a couple of times a week, but if it's something that's featuring every day, maybe it's a staple breakfast item that has a whole thing selling it to you. I know there was a recent campaign with some breakfast bars, which are basically breakfast biscuits. But if they're being sold to you by a model that's telling you that's what she does in the morning, then biscuits are suddenly back on for breakfast. But let's open our eyes and be serious, because the more ingredients on the back of the pack, the more likely it is that it's going to be highly processed and not going to feed you. So let's get back to those single ingredient foods that are going to really nourish you and feed you in the morning. So what I'm going to do is that this kind of stuff just come. Okay. So number four of the high energy plan. This is eat the rainbow. And this again is something that I'm seeing more on social media. The hashtag I'm seeing at the top of news articles and newspapers and, you know, on lots of media outlets, which is great because it means that it's becoming more mainstream. And that's the reality. Well, it means that you need to eat more colour every day. And we have this guideline in the UK of eat five fruit and veg per day. And the actual guideline is to focus on vegetables over fruits. This got changed a number of years ago to seven, but the campaign has never been very good. And actually the World Health Organised claim that it should be a minimum. And what does a portion actually mean when we think about the rainbow? It's about 80 grams. That's like the size of an average apple or banana or three tomatoes. And we just need to be eating more colour, guys. And I think never before has health been so, you know, the number one on all of our agendas that now we can start to say what are the measures, what are the kind of key elements that not only going to affect your energy today, but your health long-term and to these guys, these antioxidants that are contained, the vitamins and the minerals that are contained within these colours, which are all unique to the colour. Hence the reason we have to eat different colours. But, you know, we need to be eating this up. So what we did, Graeme and I wanted to make it really visual, like a visual that you're kind of serving yourself and say, right, is this going to be an energising meal really quickly? So at the very top level, half of your plate should be rainbow fruit and veggies. And a lot of the time when I said it to people, they're like, what that's like impossible. It's really, it's not. It's just about having the food in. So you eat good food. If you have good food in the fridge, you're going to start to hand. You're going to eat it because it's there and the reverse is usually true as well, you know, if those kind of highly processed packaged foods are available to you, especially in a busy working day. And guess what? You're going to eat those instead. But if you have an attractive fruit bowl full of lots of lovely things, you know, you have some nice things in your veg drawer in your fridge, you're going to just eat them because it becomes actually feed you. So yeah, half of that plate needs to be fruit and veggies. And sometimes there's meals that we just can't make this happen. Maybe we're on the move. We do actually have a whole section within the book, which is all about being out and about because that's when people said they would most likely fall down on these things. But if that's you, then, you know, we don't have to kind of stress about it. We forget, you know, picking up something from home. Then it's time to make a change, make it. Think of it as a small upgrade. It doesn't have to be perfect. But if at the moment, only 1% or 10% of your plate is some colour, how do you get it to 20 or 25? So yeah, so the first half of it is those rainbow plants around 25% is proteins. Think about like a palm sized amount of protein. This is your fish, your meat, your eggs, your nuts and seeds. And then 25% is these carbohydrates. Smarter in the sense that they're going to really make you smart, make you more intelligent, make you more energised the afternoon. So these are those what were complex carbs within nutrition. They usually come from vegetables. They're usually darker in colour. So they're not the white bread. They're not the white pasta. They're not refined food. So things that come within a packet. So this should you know, straight away start to make you think just when you look at a plate. And then if you want to make it even better have a little bit around, don't forget some of the stuff that's also going to enhance those foods. So for example things like butter, coconut oil, olive oil. Yes, I did just say butter, butter is an incredible super food. It has lots of nutrition. It's not to say that our whole plate should be butter, but using it in small quantities, especially with vegetables, helps us to actually obtain more vitamins from them. Other things that are currently having a real renaissance of fermented foods they've been around in existence with human beings since the start time, but now they're kind of trendy things like kefir, which you can find in every supermarket, every big supermarket these days, kimchi sauerkraut just natural yoghurt is a fermented food. These things, what they do is they really help our bodies and our microbiome, which is the living bacteria in our guts perform better. And when they perform better again, they feed our brains, they feed our bodies they feed our energy. So including some of these every day is really helpful. And then the final one I sometimes call the missing nutrient in so many people that I work with on a coaching in a coaching fashion is that they're just dehydrated chronically. It's a really, really small upgrade always have a glass of water to hand, carry it with you if you're going to be on the move and just remembering just to stay hydrated because it's not about kind of neck into at the end of the day, it's actually about drinking consistently throughout the day and just ensuring that you're not making a very small judgment error and thinking that just because you don't feel thirsty, you aren't thirsty and perhaps maybe you like coffees and teas and caffeine takes a lot of water out and again this really affects our energy. So when I get people's hydration status, what good by the time I see them again the next time they're already feeling better just from being well watered, they're like, you know, plants really, we just need these really simple basic things that again in our busy lives in our modern world some of the simple stuff has kind of gone to the way side in exchange for perhaps, you know, some of the more trendy diets and things that are out these days. So that's just giving you a little bit of an insight into how to make this happen, how to eat the rainbow and if you do have any questions, think about those and we'll come to them at the end about this. I'd love to hear what your thoughts are. Okay, so the fifth one and the final one that I'm going to share with you from the High Energy Plan is to be label savvy. So I kind of touched a little bit on labels when I was talking about avoiding food with its own jingle and there's lots of different kind of tips that we have within the book around labels, but it's a really simple one is if food has you know, and you're buying it regularly more than five ingredients, it's probably already going down this highly processed route. Highly processed food has generally speaking, not all generally speaking a lot of energy zappers so things like hydrogenated vegetable oil which the body just doesn't know what to do with it's not food, it's like franken food food like substances and so because of that, it takes a lot of energy to make that particular food harmless to the body and then to get rid of it and what it doesn't do in the midst of that is feed you and so whilst it's doing all of that, guess what? Your energy has gone from your brain and your heart and your vitality into your digestion to deal with a food that's like I say it's created in a lab it's not created in a kitchen so just really simply turning it over more than five ingredients okay do I need it, do I not need it, yeah so you know I still understand the ingredients that's what you always say, do you actually understand what the ingredients are if they're things like olive oil, rosemary you know wheat flour you can read them and they're not these very long, jargony scientific terms and that's also going to give you an idea that your body's going to be able to recognise those food components and do something with it and then the final one around labels is sugar content so I haven't mentioned sugar yet but sugar is really quite important when we think about energy, we absolutely need sugar but it comes packaged in lots of nice ways already like there's some in the apple that perhaps you've had today there's some a little bit in beet root that you've eaten so it comes in really neat packages so we can take on enough, what we don't need necessarily regularly, not always regularly is added sugars so if sugar is in the first three ingredients that means that it's one of the main ingredients because they're listed in the order of quantity in the food and so if it's at the top then you know it's basically sugar that you're buying but it may be a product that you didn't even think of containing sugar things like pasta sauces or chilli sauces savoury stuff, we think that these are savoury yet they've sneaked some things in there that then make us want to eat more make us always buy it and actually they're kind of messing with our brain chemistry to do that so we need to get savoury with the label, turn it over and like I say you don't need to be a nerve you don't need to be like a super stringent about these things but what you do need to do is just to be regularly checking these and like I say there's a lot of things that you're eating with lots of labels on every day which one is the worst offender I dare you to go and check if you're at home today go to the cupboard in a moment and the thing that you're eating every day check where sugar features check how many ingredients there are can you actually decide for those ingredients and you know make some decisions yourself because you have the knowledge, the intelligence to do that so that's five from the high energy plan I'm hoping that it's giving you a little bit of an insight into my approach our approach for how to have the energy and also the work that Graeme and I do so as you can see there's a few more in the plan that if you're interested you can get out of the book ok so questions and answers let's have a look ok that's great thanks very much Colette for a really insightful presentation so we're now going to have a short Q&A session there's still time to submit questions if you want too so please pop them into the questions box we'll try and get through as many as we can in the next 10 minutes or so ok Colette the first question is your statement really which came in quite early on during your presentation is lunch like Pavlo's dog that we expect to be tired after lunch and even if we don't eat we will still be tired because we expect it I'd say, I don't think you can ever rule out something like Pavlo's dog but I don't think that I do think that a lot of free choice that people are making is actually contributing to that tiredness and the food choice and the way that they eat the food so like I said they could have the most perfect meal but they're eating it whilst on a conference call the food just sits in the stomach by the way I didn't mention this earlier and starts to kind of ferment in the stomach which gives people bloating and perhaps rooflucks all this stuff that gives you brain fog and taxes your energy and then there's also the other option where people have just chosen something that's perhaps very carbohydrate heavy we find carbohydrates white, baguettes with cheese in the middle with nothing, no colour and a bag of crisps that is not going to set you up for an afternoon of absolute focus concentration and top cognition so yes that could be like a very small factor I've mentioned that before but also what is good is that what we could use on the flip side of the Pavlov's dog is that when you're tuning in to choosing how you want to feel and you look at the food and you make a change and you go haha that is a really good change I'm going to feel better you will feel better for the change but you'll also feel better for recognition of that you've made a change too so you get like diberwally so you could use the Pavlov's dog example in reverse so first one is is there a general or typical recommended daily intake of water yes so within the recommended daily intake of water what I would say is that it depends it depends on how warm it is and today we have a warm day in the UK hallelujah but it also depends how you're feeling whether you're maybe coming a little bit unwell, whether you've been talking on zoom calls all day basically expelling lots of hydration whether you went for a warm first thing so it depends so what we have and we have on the website actually how to have the energy dot com is a very small resource and it's called believe it or not taking the pee because it all depends on the actual colour of your pee whether you are properly hydrated or not so that will give you a range going from very dark colour to clear like this glass of water that I have here and this is over hydrated so this for example is not what you want you want to actually have a very light colour to your urine because that then means that actually it's doing its job and you're not just flushing out all of the minerals and other things that are essential for the body just by having too much water so it depends there isn't, there's a good ballpark of that 2 litres but like I say some people need more some people need a little bit less that's the best way to actually understand your hydration status is to perhaps download our little chart and see what you think so relating to sugar how do you feel about zero sugar drinks such as Coke Zero and I guess the flip side of that is how do you feel about energy drinks oh my goodness so energy drinks absolutely not, they're the opposite of energy in fact there's a reason they have to come with health warnings because they damage your health and quite seriously I think they shouldn't even be on shelves because that's the they're not just full of caffeine they have lots of other stuff in them as well which as a cocktail just don't feed us nourish us in any way shape or form so I'd say avoid always but things like fizzy drinks again come with a bit of a warning and zero things so things with no sugar tend to come with sweeteners and sweeteners have always been controversial in some countries they've been banned and then we entered and banned again by different food administrations but however we look at it there's definitely more emerging advice around sweeteners is that it can actually affect our brains by upsetting our microbiome in our stomach so literally it affects our brain chemistry from doing that so occasionally it's not a problem but if it's something that you're having every day at the side of your desk at home something that's a regular feature in your shopping basket I'd say leave them out, have them occasionally if you're out and you really fancy it but generally speaking avoid okay some questions some questions around best time of the day to eat the main meal really so the first one is it better to eat the main meal at lunchtime or at the end of the day time I'd personally prefer to eat the main meal at lunchtime because it gives me more energy obviously not always easy to eat the main meal at lunchtime though yeah it's a really really good question because I think for so long we've been told that breakfast is the most important meal of the day and actually whilst I don't think it's necessarily the most important I do think it's really important for setting the tone of the day so if you make a good decision first off you're likely to make better decisions as the day goes on also but equally yes lunch could be so much better for so many people it tends to be kind of an afterthought whereas if you think about it a bit more and be like literally adding more things into lunch then you're going to feel better and you are going to be able to rest better later on if you're finishing quite late lots of my clients have busy evenings maybe with children or just family or whatever that may be and they're eating really late and then trying to get spared and it's just really not conducive to having that rest so yeah if you could definitely make lunch better by adding more of those things there's rainbows into there more of the protein at lunchtime and then that's really going to help with your energy but also help you rest in the evening as well and so that's the challenge is to make it a better meal rather than an afterthought and it will make a big difference then to what you choose for dinner as well and how much you eat at dinner so you'll have a good knock on effect hope that answers the question too I think this next question or comment is a sign of the times really it has been years so I've eaten breakfast and it is very rare that I have lunch during the week what would you recommend to someone to ease back into good eating habits when they struggle to eat at these times yeah that's a really really powerful question and it's actually one that we address in the book because I've come across it a number of times so the first thing is I would never make people eat if they're not hungry and you're not the only person that's perhaps not ready for breakfast there can be something around habit there that you've just never had anything so then your body's not expecting it therefore the hunger doesn't kick in and often it's because people start with things like caffeine which is quite satiating maybe it's a coffee or something and so they think they're not hungry don't need the food and just get on with the day so start with something like a glass of water and give yourself a bit of time and maybe something small like a handful of nuts and a piece of fruit or a small yogurt and try just small things to see if it has an impact and see if you are actually do become hungry and do then enjoy that food then that can be a place to start and the next thing I would say about lunch is that yeah going all day again it's not become unusual and obviously there are some things like fasting that have gained a lot of interest these days people say well I'm fasting but you're fasting involuntarily you're fasting because you just don't have time you have the capacity to make meal or have a meal because your schedule is back to back perhaps and also fasting works in certain scenarios and not all scenarios and especially when we're stressed and we're also hungry and not even realised thinking back to those judges and their judgements we start to get edgy to make different decisions on things so yeah I think starting with a time where you give yourself just even a small lunch a small lunch break and the opportunity to eat and come down and if you are on back to back calls and you only have a very small window that is become more difficult because your body is kind of in this doing state which is what we're most of the day and in order to get into this parasympathetic nervous system which is our rest and digest we have to calm down a little bit so the people that really struggle to eat during a working day I say could you take a 5-10 minute walk before lunch and without your phone or do something one day you know something that's not work beforehand because then your body has chance to actually recognise how it's feeling and so it's given it that opportunity for the natural biological processes to do their reminders you know you're hungry now please eat and giving yourself that little bit of space within the day because you're a priority within that working day hope that makes sense okay there's a bunch of questions about fasting would you recommend intermittent fasting seems to be a theme that's popping up here yeah and you know in the past few years it's become quite a buzzword again and one of those trends that we've seen and fasting accompanied with the right kind of knowledge and the right context can be incredibly successful but if you're in a very high output job you're exercising early on in the day you're actually quite stressed you didn't sleep well last night the last thing you should do is fast and so it's people about having that knowledge and the context of that knowledge in order to apply it so it's going to be most effective for you you know if you work with people that are so flat and so deprived of nutrients because what it does it puts pressure on the other meal or maybe the one meal a day that some people are having what you need and I really should go to get all nutrients that I need in a day in one meal you know maybe two meals so it's like a longer fast but still you're putting challenges in place and so there needs to be a context consideration with fasting so it can have very good effects on energy and on health with the right context so I guess it's just about learning a little bit more about it if it's something that you're going to integrate into your day to day okay great thank you do you have some suggestions for healthy food on the go yes I do we actually have a section in the book called the portables and again you eat good food, you have good food in if you're leaving early in the morning if you've got lots of stuff on if the food isn't in you're not going to take it and then you're going to be a victim to I don't know the train station shop that's open or you know a sandwich shop where you are or whatever so having some good solid portable stuff that's in the cupboard in the fruit bowl that you can just throw in your bag every morning or any time that you're going to be on the go is the way to do it take it with you because this is going to ensure you get fed during the working day so any simple things like harder fruits and vegetables like apples and satsumas and things like that write to your you know your dried stuff that has a long shelf life that could sit in your bag like a big bag of nuts, almonds walnuts are really really important for our brains we've got Amiga 3's in it's got the highest content of Amiga 3 in any nut form but a great one to have in our bag and to actually then some of these bars that we can buy you know I'm not against anything being processed I'm just saying that you know these things tend to have longer shelf lives and if you've already checked the labels it's just a handful of labels and one of the things I used to travel with were things like avocados so I knew that I could always get some good fats in and I joked about it in my book that literally I would use to open it with a business card at places and be scooping it out with a spear or something people are like what the hell are you doing with that and he's like these sandwiches just rubbish there's just nothing to eat on them so I'm eating my avocado so you don't have to quite be opening my avocados or business cards so think about the stuff that has longer shelf lives but it's pretty good nuts, seeds, things like that and crackers good crackers like assailants that you can just check the label on that are going to give you a bit of a boost and some food in there and then obviously if you're going to be out all day and it's a regular thing actually doing a pat lunch making it look a little bit like that plate that we showed earlier and again it doesn't have to be beautiful so just you don't have to chop everything in a beautiful kind of uniform manner I just throw a whole pepper in often I eat it like an apple I don't cut my tomatoes in my lunchbox I just throw it all in and then over the day perhaps I'll get somewhere where I can sit and I have portable knife and fork now I invested in one of those and you know so just thinking about having that good stuff in that's going to create that high energy plate for you that helps okay how do you feel about meal replacements for weight control and healthy vitamins and minerals things like fuel things like what sorry? fuel highly processed stuff and I would say occasionally not a problem but I would not be replacing meals because nothing replaces food if we could then things like fuel will have taken over the world by now when they first came out that's just one of the brands that claims to add in all of these things but the issue is with food is that it's always so broad in terms of its nutrients like a simple carrot has such a broad range of nutrients that you're never going to get that range within an energy drink when you've built a salad you'll never get the same kind of power from it but that can be convenient and as a one-off if it's going to be that day I'd rather you have that than have nothing so it's a kind of like having that mindset of food is always first food first mindset and then these kind of and they're quite expensive products as well can feature in a very dotted kind of way very interspersed around those really good meals that you're eating just got time for a couple more questions next to Claire and they're very similar so I'm going to read them out one after the other so thank you any tips for ways of weaving relaxation into my day with a busy job full house and small children and the second question is any comments about exercise in combination with energy and food and timings of all these absolutely yeah and I totally get both of those questions the first one is yeah you've got to weave within today some pauses because having back-to-back sessions I look at people's calendars often they share them with me and they are crazy when do people go to the bathroom, when do you actually just stand up and move so looking at your schedule and being realistic about is that actually going to serve your energy or is it going to zap it you get to choose how you want to feel making things like sections within your day shorter so we automatically put an hour into people's day today we're going to be finishing before the hour so you've got those minutes to make yourself a drink get a nice snack do a quick stretch these are the things that are going to actually help you with stress management in the long term but I do have a really nice one-minute exercise because I also coach my topic of mindfulness as well and meditation and I always say if you can't find one-minute for yourself then we really need to have a really serious conversation 60 seconds on your timer close your eyes sit in a comfortable position you don't have to take care of the time and just for that one minute observe and count the sounds around you so you're just tuning into one sense so the sounds even in that very short amount of time we'll try and twitch and go off that one topic but that's a really good one-minute exercise so hopefully give it a go that's called Audio Disconnect and the other one just around you was asking about movement movement is incredibly important for energy of course I focus on food in the way that we conduct our day around food but within those elements as I said your body has to come down in order to actually digest food we are engineered to move that's what our whole body is engineered for yet we sit on the biggest muscle of the day all day so we have to create opportunistic movement opportunities throughout the day so how can you get up more is it that you have a standing up desk that you're interspersed sitting down can you do some walk and talk meetings do you need to be behind a screen all the time or could you be taking a walk having those moments in between the calls that you're doing or the work that you're doing so maybe you can do a quick stretch we don't need to be necessarily fitness coaches to know that rolling our shoulders forward and back and our next to one side and then the other mindfully for a few minutes and repeating those moves will make us feel better so think about opportunistic movement throughout the day and how that can feature and how you can engineer your working day in order to be more compliant with that because like I say how brilliant do you want to be if you want to be as brilliant as you possibly can then the brilliance lies in those daily choices and you get to choose those okay that's great that's brilliant collect some really great questions some great answers and some really sound advice so thank you very much for that so that's all the time we have for today for our webinar I'd like to say thank you to collect again for today's presentation and for CIM London for organizing the event we do hope you'll find it interesting and worthwhile our next webinar express to build a global brand the Vimto Way is on Wednesday the 28th of July at 1pm hosted by CIM Northwest you'll find details listed on the events page on the CIM website where you'll also be able to register for the session so on behalf of CIM thank you once again collect for a really good presentation thank you for joining us we hope you enjoy the rest of your day leave your screens get up come walk around and have a good afternoon goodbye to everybody