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captionpower up! Re-energise for the new year by making changes in four key life zones. By Sophie Miura W ith end-of-year deadlines nipping at our heels and the party season gearing up, some pre-emptive action will help stave off burnout and make juggling work and play a breeze (translation: more fun, less blaaargh). Refresh your mind and body with some expert advice. Cheers to that! 1 Mind matters Managing the thought process is often the final missing piece of the health puzzle, but the conventional “think positive” mantra is tired advice, argues Dr Adam Fraser, psychologist and author of The Third Space. “Positive thinking as a strategy doesn’t work,” he says, flatly. “When people constantly tell themselves their life is perfect, for some it just reinforces the opposite. It feels false and isn’t constructive.” Thankfully, there is an easy alternative. What you should know: Boosting mental energy means learning how to “transition between events”, says Dr Fraser. He argues that micro-transitions – the space between, say, the office and picking up your kids from school – are the most important times of the day. Dr Fraser suggests using this period, which he has dubbed the “third space”, to “reflect, rest and reset” – a three step process to drop negative baggage, recharge, and productively prepare for the next task at hand. Managing mental time-outs in short bursts means “we’re giving our mind little bouts of rest, which makes a big difference to end-of-day energy stores.” Try today: Between meetings or during the commute, use this three-step method: • Reflect. “Take a moment to think about what you achieved during the day and what you’d like to take away from it,” suggests Dr Fraser. Turn off your phone and radio so there’s less distraction. • Rest. Put your day behind you and focus on calming your mind. This step could be likened to the technique of mindfulness meditation. “It involves just being

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caption2 diet doS and don’tS The pitfalls of the party season buffet are well known for waistlines, but what about the brain? Registered nutritionist Sharon Brooks cites high-sugar processed foods and caffeine in particular as energy zappers. “Coffee, processed sugar and energy drinks might offer an immediate kick, but they’re a common hazard,” says Brooks, who classifi es fast food in the same no-go category. What you should know: “Foods rich in white fl our and processed sugar – that’s most canapés – can lead to fl uctuations in blood sugar levels,” Brooks says. That means energy spikes, followed by fatigue and irritability. She recommends reaching for raw, unsalted nuts, which contain fi bre to boost intestinal health, or vegetable sticks with avocado and ricotta cheese. Eating well and still tired? Amber Foley, naturopath at Wagner, says your digestive system may be to blame. “Without good digestion, the body can’t absorb nutrients to produce energy.” try today: • protein power and almond meal. Before your party, make sure you fi ll up on protein and fi bre so you’ll be less likely to make a beeline for the pies on arrival. • concentrate. Turn off the TV during meals. “Television inhibits awareness of what and how much we’re eating,” says Brooks. Switching it off may help you better gauge when you’re full. • Good bacteria. For better digestion, up your intake of probiotics from yoghurt, milk and miso soup, says Foley. SpiRULiNA is high in protein and magnesium, which help stabilise fl uctuating blood sugar levels. Take with each meal to keep you fi ring on all cylinders throughout the day. Try Spirulina Blue, $34.95 (200 tablets), by Lifestream, planethealth.com.au. COeNZYMe Q10 is an antioxidant that helps protect cells from damage caused by free radicals and improves energy production in the mitochondria (energy “factories”) of cells. CoQ10 with Bioperine, $32.99 (30 capsules), by Nature’s Way, n

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caption3 WORK SMART According to a recent survey*, almost 50 per cent of people say the workplace is their biggest source of stress and exhaustion. And considering Aussies rack up a staggering two billion hours in unpaid overtime each year, it’s no wonder. Dr Libby Weaver, author of Rushing Woman’s Syndrome, believes frequent deadlines and even minor irritations – like being caught in traffi c – force us to constantly operate in “fi ght or fl ight” mode. This leads to spikes in cortisol, an adrenal hormone, which saps energy levels and widens waistlines. What you should know: “Take a moment to look at your work schedule from a broad point of view,” says Dr Weaver. “Think about how many minutes you spend outdoors at lunch, how often you eat at your desk, and how much time you’re wired to email.” Dr Karen Coates, GP and stress coach at Gwinganna Lifestyle Retreat, suggests implementing her “seven-minute plan” at busy times. “At the start of my day, anything that’s not important in the next seven minutes doesn’t exist in my world. I switch off my emails and think clearly about what needs to be done,” she says. In essence, it’s about prioritising and not letting a to-do list deplete your energy. It might sound drastic but limiting unnecessary “noise”, even for a few minutes, means you’ll avoid being overwhelmed by small jobs. Try today: • Breathe. When stressed, we tend to inhale in short, upper-chest bursts, which can prolong a wired state. Measured diaphragmatic breathing, by contrast, sends oxygen to the bloodstream, relaxes muscles and renews energy. “It’s one of the most effective ways to get out of fi ght or fl ight mode at work,” says Dr Weaver. Putting this into practice is simple: focus on gently breathing through the nose, drawing breath from the diaphragm and not your chest. Don’t exaggerate your breathing rhythm; make sure it’s natural, smooth and easy. (Avoid taking deep breaths.) Schedule regula

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captionNUTRIENT RICH FOR THE TIME POOR CH HE OR Vital Greens is a carefully balanced blend of nutrient dense greens, vegetables, fruits, PLUS additional herbs, vitamins and minerals, powerful antioxidants, pre and probiotics, essential fatty acids, fi bre, PLUS a uniquely alkalising pea protein. 76 VITAL INGREDIENTS IN JUST TWO TEASPOONS. Follow us on Available at healthfood stores & selected pharmacies. For more information visit www.vitalgreens.com.au or email info@vitalgreens.com Like us on Facebook for a FREE sample. md 1212_ M_ P V i t a l Gr e e .p d f P a g e 1 4 Find your pace Working women and mothers often cite exercise as a source of stress rather than vitality, says Dr Coates. By avoiding physical activity, however, you are doing yourself a disservice. Exercise helps dissolve feelings of anxiety and boosts energy levels. What you should know: Attitude plays a big role, according to Dr Coates. “It’s a matter of looking at movement as an integral part of what our bodies are meant to do, not about putting in an hour of extra work at the gym,” she says. Removing exhausting workout targets might change the way you approach exercise and help you to come away revitalised, not depleted. After all, a vigorous but sensible workout rewards the body with endorphins, which will leave you feeling fresh and rejuvenated. Taking your routine outdoors is another solution, says Dr Coates. Those piercing fluorescent lights in the office can cause eyestrain and lead to drowsiness. Simply trading a spin session for a jog or brisk walk in the great outdoors means you’ll get a healthy dose of vitamin D, which strengthens your immune system. Also, sunlight triggers an alert mechanism in the brain, which should help you feel more revitalised by the time you get back to your desk. Try today: • Early start. Cortisol levels rise during the early morning hours and are at their highest at around 7am, so trade your late afternoon gym class for 30 minute