by Andrew May

Our modern way of living teaches us that faster is better. Speed is the new king with our lives measured in bits and bytes, and dissected into micro-detail. Is it any wonder our health, performance and relationships begin to suffer?

We are not designed to go flat out around the clock. Life is meant to be a series of sprints interspersed with periods of rest and recovery. Our culture has conditioned us to think that slow is the enemy of achievement, yet as the Slow Movement is showing us, nothing could be further from the truth.

The Slow Movement

The Slow Movement is about slowing down and taking time to enjoy the things that give us pleasure. It’s about reconnecting with food, people and places, but it’s not anti-work or even anti-capitalist. In fact as Carl Honoré says in his book, In Praise of Slow, “The secret is balance. Instead of doing everything faster, do everything at the right speed. Sometimes fast. Sometimes slow. Sometimes somewhere in between”.

Founded by Carlo Petrini, the movement started in the late 80’s as a foodie fight back against the opening of a McDonald’s restaurant on Rome’s Spanish Steps. Slow Food gave birth to Slow Cities, or Cittaslow in Italian. Adhering to the Cittaslow Manifesto, these towns of 50,000 or less embody a way of life that supports slow living; where traditions and conventional ways of doing things are valued.

In Australia, the town of Goolwa was recently named our first Cittaslow, while Bloodwood Vineyard in Orange is now making slow wines. Annually, Canberra also hosts the Slow Festival in celebration of all things, well, slow.

Lessons in slow from Kenya

When I was a middle distance runner in the 90’s, every year we’d get the opportunity to train with Kenyan athletes who would come out to Australia. Each year a different group of athletes would come, and amazingly each year a new champion would emerge from their ranks: the talent pool seemed endless. What did they know that we didn’t?

There’s a phrase in Swahili that sums it up, ‘hapa hapa’. It means slowly, slowly, and that’s exactly the way these high speed Kenyans took things. They listened to their bodies, training when they felt good and taking time off when they needed rest, often for weeks at a time. Looking back on my running career, I really believe I would have run much faster if I’d taken more notice of the Kenyans and trained hard and recovered even harder!

Eight go slow tips

Here are some great ways to apply the slow philosophy:

1. Slow stretching
Try doing a gentle 5 to 10 minute stretching routine before going to bed. Slow your breathing and your heart rate.

2. Slow walking
Emulate my dog, Cougar. Stop and sniff absolutely everything!

3. Slow weekends
Don’t race around trying to see and please everyone. Try shifting back a few gears and getting rid of the weekend to-do list.

4. Slow mini-breaks
Get away for a three day mini-break, but avoid scheduling every waking hour with sightseeing.

5. Slow food
Copy the Italians with a three to five course meal that takes a few hours to get through, washed down with a couple of glasses of hearty vino.

6. Slow gardening
Just stop and smell the roses! Potter in the garden and take stock of the beautiful smells and plants.

7. Slow sex
Tantric sex is not just for hippies and rock stars like Sting. This 5,000 year old discipline advocates slow sex as a way to increase awareness.

8. Slow thinking
Stretch out on the grass and stare up at the clouds. It’s amazing how often the biggest breakthroughs come when you turn off the conscious chatter.

Like to know more?

For more on Slow Movement practise, try Carl Honore’s book, In Praise of Slow – How a worldwide movement is challenging the cult of speed, or my latest book, Flip the Switch – Why performance increases when you play hard and recover even harder.

Andrew May is is considered Australia’s leading expert on performance and productivity and is the author of the bestselling book, Flip the Switch. Andrew speaks at conferences across the globe, mentors CEO’s and senior managers. He is published throughout national and international media, with regular segments on 2UE radio, Mix 106.5 Body and Soul and Channel Nine’s TODAY show.

by Jessica Hurt for Adelaidenow.com.au

From yoga retreats to exploring the great outdoors, there are many holidays that are good for the mind, body and soul.

Spending a week at a day spa appeals to many but for some travellers, cycling through rice fields in the Vietnam countryside is their idea of a healthy getaway.

Holidaymakers also can combine different experiences into one holiday.

Spend your mornings in a yoga class in Ubud before discovering the best the Bali village has to offer in the afternoon.

If pampering is your indulgence of choice, catch the next plane to the Chiva Som retreat in Thailand. Here, the hardest decision you will have to make is choosing between a tai chi class and a massage.

But if you want to breathe in fresh air as you explore the many natural wonders of New Zealand, there is a tour just for you.

Vietnam cycling

What: The chance to discover Vietnam from a unique perspective.

An active holiday where you get to know the country intimately as you join the locals on the country’s most popular mode of transport, the bicycle. Stop for the perfect photo as you cycle down backstreet lanes.

Health appeal/highlights: High health factor. You are getting fit and exploring at the same time.

Highlights include visits to Hanoi, Halong Bay, Hoi An, Quy Nhon, Nha Trang, Dalat, Cu Chi Tunnels, the Mekong Delta and Ho Chi Minh City (Saigon). The trip grading is adventurous and suitable for travellers with above-average levels of fitness and mobility.

Prepare for some long road journeys, basic facilities at your home-stay and plenty of walking. For the ultimate indulgence after your cycling adventure, book a stay at the Life Resort in Quy Nhon.

Recharge the body with tai chi on the beach, yoga and meditation classes or soothe aching muscles with realaxing treatments in the day spa.

Details: Fifteen nights in hotel accommodation, one overnight train, one overnight home-stay and one overnight boat trip, all road transport by air-conditioned vehicles, use of mountain bikes and support vehicle from Hue to Saigon, breakfast daily, three lunches and two dinners.

The next available tour departs October 6 and costs from $3295.

Superior rooms are from $135 a night. For details visit www.liferesorts.com or phone 1300 138 755 and visit www.travelindochina.com.au

Bali yoga retreat

What: In Ubud, Bali, immerse yourself in the culture and beauty that is the land of the Gods with daily yoga classes surrounded by rice fields and lush tropical gardens.

Health appeal/highlights: Taper the holiday to suit your physicality.

Between yoga classes hire a Vespa and explore the area, mountain bike down a volcano, go white-water rafting with the group, discover local artist villages, surf a beautiful beach, take a cooking class, chill out by the pool or indulge in a two-hour spa treatment.

Yoga classes are complemented by meditation and mindfulness workshops. At night, you have the choice of a cleansing detox vegie meal, a five-star culinary feast, or soaking up the energy of the night markets with the locals.

There’s an introduction to the Chakra system, a Shiatsu workshop, see the Ramayana performed at the Ubud Palace, full moon fire dancing, morning market tour and cooking lesson and a one-on-one remedial yoga session. Indulge in such treatments as a four-handed massage, reflexology and facials.

There also are day hikes, treks, paddles and cycles in the surrounding hills, volcanoes, rivers and rainforests.

Details: Accommodation is in cottages on the fringe of town, nestled among forests and rice paddy fields. The retreat costs from $1650-a-person, twin share for a fan-cooled room. The next yoga retreat is from October 11 to 19.

Bookings close on September 1.

Visit www.yogasam.com.au

The Kimberley by 4WD

What: A 13-day Kimberley, Western Australia, small group 4WD tour from Broome, exploring one of the country’s most fascinating regions.

Broaden your horizons and discover more of the wonders of the Australian backyard while being active at the same time.

Health appeal/highlights: Hiking in gorges, a stay in a wilderness lodge and swimming in rock pools. Enjoy the fresh air as you explore the isolated Mitchell Plateau, discover Gwion (Bradshaw) rock art and end each day with a hot shower, a three-course meal and sleep in a comfortable wilderness lodge.

Details: Price is $5495 a person twin share. Departures are between April and October and price includes touring, accommodation, 34 meals, cruises, APT and Aboriginal guides, sightseeing and park fees. Phone 1300 656 985 or your local travel agent.

Thai spa luxury

What: A no-expenses-spared, indulgent holiday in Chiva Som, Thailand. Revitalise your mind, body and soul with the ultimate indulgence during a three-night Asian getaway.

Health appeal/highlights: It doesn’t get much more healthy than this. Spend three nights indulging in spa cuisine meals, daily massages, a daily fitness and leisure program and the use of water therapies including steam, sauna and jacuzzi.

Known as the “Haven of Life”, the internationally-renowned health resort Chiva-Som is nestled within seven acres of lush tropical gardens in Hua Hin, on the Gulf of Thailand, 185km south of Bangkok. The retreat focuses on achieving wellbeing and vitality, offering more than 150 treatments.

Personalised programs are available to cater to a wide range of needs, including weight management, stress reduction, anti-ageing, detox and overall wellbeing. Improve your fitness with tai chi, pilates and personal training.

Modern facilities include outdoor “salas”, a bathing pavilion, beachfront swimming pool, multilevel steam rooms, plunge pools, hydro pools, watsu pool and a high tech air-conditioned gym. Other retreats focus on issues such as weight management, detox, pampering, holistic health and de-stressing.

Details: From $1264 a person, twin share. Valid for travel until January, 2009.

For details contact Travel the World on 1300 766 566

Soaking in NZ

What: Now here’s a relaxing holiday combined with the serious sightseeing travellers expect.

The chance to experience the rejuvenating thermal pools of Hanmer Springs on a 15-day Grand Southern Traveller tour which takes in the best of New Zealand’s South Island including Christchurch, Punakaiki, Nelson, Franz Josef Glacier, Wanaka, Queenstown, Dunedin, Stewart Island, Invercargill and Milford Sound.

Health appeal/highlights: Health experts have long extolled the benefits of soaking in natural thermal pools, from the age-defying natural minerals to therapeutic qualities. And it is no surprise that a refreshing dip is the perfect way to unwind.

Journey over the Southern Alps through the scenic Lewis Pass, stand and marvel over the Pancake Rocks and Blowholes at Punakaiki.

See the impressive Buller Gore, enjoy a relaxing cruise on Golden Bay in Abel Tasman National Park and soak in the thermal pools of Hanmer Springs.

Journey on the TranzAlpine Train, stroll along the ice on Franz Josef Glacier, travel along the shores of Lake Wanaka, explore historic Arrowtown, visit Queenstown, adventure capital of the world, or travel through magnificent Kawarau Gorge.

Still want more? Then why not take in a city tour of Dunedin or head for the water and a cruise through picturesque Milford Sound.

Details: AAT Kings 15-day Grand Southern Traveller tour is priced from $3740 a person, twin share, land only.

This article was originally published on adelaidenow.com.au. Read the article now

By John Buchanan

Somebody seems to be winding all the clocks that little bit faster every day, so that each week, each month, each year seems to be going faster and faster.

Along with this feeling of living at a ‘quickening pace’, there also seems to be a concurrent change phenomena as well. Whether it be through computer technology, climatic change, the globalization of all that we do, scientific advances, or just day-to-day changes in cost of living through fuel, or interest rates, or drought, and so on.

Human beings are mostly very predictable. We like to operate in our zones of comfort. We like how each of us sees the world to remain the way it is – to remain certain. We can bank on it!

So anything that hints at changing how we view the world is generally greeted with a degree of skepticism. However, we also know from history, that the human race is also very creative, inventive, innovative – sometimes born out of need or crisis; sometimes by accident; and other times by a long methodical process. Change then is always with us, and it is how we accept or configure the changes to our life patterns that determines a lot of our responses to what the future bombards us with.

The whole change process is a complicated one – particularly when the organization, the team and/or individuals are very set in their ways. My view on change is that there are a whole lot of interconnecting forces which can ultimately bring about change; but it depends upon the ‘strength’ of each in the overall operation of the team that will determine how long change can take.

Some of these are externally driven such as the environment in which we operate. For example, the way I think, prepare, manage and just conduct my daily life is different from Brisbane to my recent time in Kolkata with IPL cricket.

A crisis is probably the greatest catalyst for change which generally resides outside the control of the organization. In early 2006, the drought that had been ravaging many parts of the country, and where I live in South-east Queensland, was severely threatening the living standards of the capital city, Brisbane. The consequence – State of Emergency declared, an election, a grand plan for waterstorage and retention, and a raft of changes to the way water was being used and wasted.

Some say, the best way for much needed change to occur is to create a crisis – something politicians and governments are oft accused. However, a crisis is just that. It is uncontrollable, doing untold damage till means are designed to arrest the current crisis and prevent any further similar events.

It is the internal elements of change over which we can exert more control. The major elements are –

• Cultural change
• Individual change
• Systems change
• Change agents

Cultural change is an ongoing task. It is ongoing because it involves all the people within the team; the people who surround the team (ie in other sections of the organization); the people who make key decisions for the organization; and those who reside at the top of the organization, Boards and CEO’s.

Beyond the people, it involves the way that these people go about their daily work; how they deliver their daily messages of what their team, and ultimately their organization, is all about – values and principles.

Supporting the people in performing their daily routines are the systems and processes of the organization. Are they in sync with what the organization, and the people within the organization, profess to be? Or want to be?

Then there are the change agents – those persons (or sometimes systems) who are introduced to bring about change.

However, as an employer, if one does not really appreciate the role of the ‘change agent’, and its potential impact on the organization as a whole, not just the specific team that is being coached, then it can lead to significant conflict, and, resultant frustration and anger for both parties.

Most of my working career has been involved with changing what is, and trying to deliver what should be, or what could be. It is not always pleasant, and is strewn with many frustrations. But for me, these are the tasks that are most challenging, and as such, most satisfying.

Key messages –

• Accept change as inevitable
• While external change is generally uncontrollable, understand how to use key internal measures to make change
• Key elements are – culture, systems & processes, individual and change agent(s)
• The coordination of these will dictate the speed of change

John Buchanan is the former coach of the Australian Cricket Team. He is in demand as a speaker, corporate coach and sports coach. John Buchanan is available to share his philosophy for success expanding the benefits well beyond the cricket team and into any area. www.buchanancoaching.com

by Tony Wilson

Many people ask me about what to do when you feel you have just been beaten up – by clients, by the market, by the uncontrollables that seem to jump out from nowhere and give you such a terrible run of things that you think it is never going to end.  Here are some brief pointers on staying motivated and in control and, from a leadership perspective, engendering some of those qualities in your team.

Action:

Action is the one thing that gets us past ‘rumination’ (feeling sorry for our selves and wallowing in the problem) and on to achieving the next step.  A great friend of mind, Psychologist Phil Jauncey, says that most of our poor feelings are caused by a lack of action.  When we are depressed it is because we are worried about something in the past but haven’t yet taken the actions to correct it in the future.  When we get anxious it is because we are worried about something in the future and we haven’t taken action to control it to the best of our ability.  And when we are in a state of distress we are worried about what is currently happening to us, but haven’t yet begun to take real action to solve the problem.

Different Actions, Different People:

The right action to take is different for different people, but it is action nonetheless.  For introspective people action might take the form of sitting down, making lists and formulating a plan.  For those who are more social and interactive, action might take the form of talking to someone else who has been in the situation before.  For others still, action might be a case of forgetting all about it for a day or two and getting away with some friends to enjoy yourself.

Talking to Ourselves:

And then there’s the phenomenon of ‘internal dialogue’ – a fancy way of saying that we all talk to ourselves (remember, it’s only crazy if you start answering!).  We all have these conversations at some level as we try to make sense of the world and those around us.

“Can I trust this person?”

“Can the rest of this report wait until tomorrow?”

“I’ve been pretty good……I deserve to stay in bed rather than going to the gym this morning”

“Does my bum look big in this?”

But the key conversations we have with ourselves centre on our explanations for failure.
In Martin Seligman’s landmark work, he discovered that when people are defeated, they say that failure is permanent (“this always happens to me!”), and pervasive (“this will ruin my whole day!”).  When people are resilient the think failure is temporary (it’ll turn around) and specific (the next time will be different) – and the key is that resilient people work out that they can change something in order to improve their chances next time.

Resilience in Your Team:

What does this mean from a leadership point of view?

Action is still the most important driver of being resilient.  Listen to your people and understand their problems – let them vent when they feel they have to – but engage them in action as soon as possible.  Where appropriate, coach this in order to get them to own the action…don’t always solve the problem for them.

When it comes to inner dialogue, I am afraid that you have to be that inner voice for them.  Again, listen to them and let them vent (not for too long) and then ask the questions that get the positive dialogue going:

“What would you change about it next time?”

“Why do you think that approach didn’t work?”

These questions force them to question the permanence and pervasiveness of the problem or situation.  Give them a reason (not an excuse) as to why it didn’t work out this time and ask them what they will change to get a different outcome next time.

Uncontrollables:

When your team is failing due to uncontrollable circumstance, it is best to set some new benchmarks.  These might be revised KPI’s that were already set, or alternatively the focus might change from outcomes and be placed more on activity or behaviours that would otherwise be successful were it not for the current market etc.

People still want to achieve, but sometimes we have to shift the goal posts to make this happen.

And finally, keep reiterating…….

We can only control the things that we can control, the uncontrollables shouldn’t matter.  We might not always choose the things that happen to us, but we always choose our behaviours afterwards.

Tony Wilson is the founder of Teamcorp Australia, and has spent over a decade working with elite performers in business and in sport.  His ability to help athletes reach their potential and maintain motivation has been a large factor in their success, and many corporate leaders throughout Australia now also apply Tony’s philosophies with outstanding results.  Tony’s practical background, coupled with an MBA, give him a unique perspective on personal and team performance.

by Glenn Capelli

In 1966 Petula Clarke had a hit song with the Tony Hatch & Jackie Trent penned Colour My World:

Oh, you can colour my world with sunshine yellow each day!
Oh, you can colour my world with happiness all the way!
Just colour my world

My wife Lindy and I have taken the spirit of the lyrics to heart and colour certain days in our calendar green.

Green Days have rules:

1. No work
2. No making or taking work related phone calls
3. No talking about work
4. Instead on Green Days we only talk about other aspects of life

Given that Lindy and I have been married and running a business together for the last 20 years, green days are vital. It becomes too easy to talk shop and be tempted into doing some work related things even on so-called days off. Green Days add a tint of greater importance to free time. In today’s sprint paced world people do not seem to have this true Refresh Time, even on holidays they allocate a certain amount of work into their day or allow work to fill their mind.

When we are on Green Time, if one of us mentions a work related thing, the other reminds them that this is a green day. We discipline each other in ensuring that we take the time to clear the mind. Such cleansing helps the mind recharge and allows a greater creativity to flourish. It is hard to be truly creating when you are exhausted.

The Buddhists say ‘When you eat a mandarin, eat the mandarin’. Be present for the moment. I say ‘Be present in a Green Day’ – fill your mind with the magic and beauty of the day rather than with a mind still cluttered in work related issues.

We colour days and weeks in a year green: green for recharging, refreshing, renewing and green for sustainable energy.

Glenn Capelli is the author of Thinking Caps book and radio pieces as well as being a top Keynote Speaker. www.glenncapelli.com. You can contact Glenn at glenn@glenncapelli.com

by Maya Anderson

Although many Australians are medicated for hypertension, there are also natural ways you can reduce high blood pressure. Maya Anderson investigates.

According to research from the Australian Bureau of Statistics, hypertension, or high blood pressure, affects approximately 11 percent of the population, or about 2.1 million people. Perth-based Dr Nico Lauw, a member of the Royal Australian College of General Practitioners, said hypertension can have devastating effects. “Dangers of high blood pressure are extensive, but the most common ones that we always see are heart failure, kidney failure, stroke and ischaemic heart disease that can lead to heart attacks,” he said.

While there are people who have a higher risk of the condition because of a history of hypertension in the family, the good news is that there are natural ways you can reduce your blood pressure.

Keeping a healthy weight and following a balanced diet will help. People who eat a lot of fatty, high-salt and processed foods risk hypertension, so cut back on your saturated and trans fat intake and opt for fresh foods over processed and refined ones. “Not having too much caffeine-containing foods or drinks such as Coca Cola or coffee can also help,” Dr Lauw said.

Try to find ways to deal with stress. “A stressful job can contribute to high blood pressure because stress causes more release of adrenalin, which causes increased heart rate as well as vasoconstriction,” Dr Lauw said. “Long term stress causes release of the body’s natural steroid called cortisol. This will cause fluid retention and consequently high blood pressure. Stress management techniques such as meditation and relaxation techniques that can be done during work time or breaks are often helpful.” Avoiding noisy and crowded situations has also been shown to help reduce stress.

Personal trainer and director of personal training company Ideal Bodies Online Sue Heintze said exercise is important to reducing high blood pressure. “Regular physical activity makes your heart stronger,” Ms Heintze said. “A stronger heart can pump more blood with less effort, easing the burden on your heart. The less your heart has to work, the less pressure on your arteries.”

However she cautions people with hypertension to be careful about the intensity and type of exercise they do and to attain a doctor’s medical clearance before undergoing a fitness plan. “You need to build heart strength by increasing your fitness slowly and progressively. Start gently, say 30 minutes per day of low intensity aerobic activity, and gradually over a period of one to three months increase your exercise effort and intensity.”

Ms Heintze recommended walking, stair climbing, cycling and swimming as ideal forms of aerobic activity. “Resistance or weight training has also been proven to reduce blood pressure,” she said.

Also, avoid smoking. “Smoking causes vasoconstriction or narrowing of the arteries, therefore the blood vessels get smaller for the same amount of blood volume so the pressure will go up,” Dr Lauw said.

Contrary to myth, Dr Lauw said drinking a lot of water does not improve hypertension and neither does drinking less water. “If you have normally functioning kidneys, any excess water that you drink will just be passed out in the urine.”

Reduce Your Hypertension
- Keep a healthy weight.
- Try to reduce stress.
- Cut back on processed and refined foods.
- Minimise your saturated and trans fats intake.
- Replace caffeinated drinks with water.
- Exercise regularly and try weight training.

Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com

by Michael Licenblat

Dealing with demanding clients, complaining customers or difficult colleagues is often distracting and can leave you feeling drained and irritated.    In this frame of mind, you are less productive and have less patience for the clients and people you work with.   The key to dealing with difficult people, without becoming drained, is about understanding everyone’s ‘Pressure Profiles’ and knowing how to make them work together.

There is a lot of good psychology written about personality types that explains how to work with different people, based on their patterns of behaviour (I remember the endless ‘required research reading’ when I was a psychology student).  However, it was during the years when I was a Shiatsu Practitioner, where I noticed that the way people processed pressure greatly influenced their ‘personality type’, and how they communicated, resolved issues, and negotiated with others.

When you deal with a demanding customer, energy builds up or drains out from your body.  This energy movement creates changes in you through 4 spectrums:  Mentally (problem solving, perspective and focus), physically (muscle tension, strains, and gesture patterns), emotionally (intensity and self belief) and Lifestyle (wellbeing, personal achievement, and connection with others).  The degree of change that takes place in each of these areas creates an overall energy, known as your ‘Pressure Profile’,

By being able to read a person’s Pressure Profile, you will understand why they behave the way they do, how to pick the signs, how to respond to them, and what to do to help them feel calm and communicate clearly.

Your pressure profile can, and does, change from moment to moment, depending on the situation or people whom you deal with. This is why it is important to be able to pick the pattern as they change and adapt with them.  Here are 4 Pressure Profiles:

A. Biter

Much like a kettle, a Biter’s energy moves up and out.  The Biter is vocal when under pressure; they openly argue, yell and let off steam.  The flip side is that they can be good communicators who say what they mean.  The building of energy can be seen in shoulder tension, facial tension, or tightness in the chest.  They are emotionally fast responding, appear self confident, and tend to speak before they think.

When dealing with a Biter, you need to let them get their energy out and express themselves.  If you are a Biter, you need to practice expressing your views or emotions without intimidating or dumping.

B. Growler

Like a pressure cooker, a Growler’s energy moves up, but stays in.  The Growler is reflective when under pressure; they stew over details, analyse, and suppress their feelings.  The flip side is that they thoroughly think through their emotional responses and maintain their composure during high pressure situations.   The building, and containing, of energy can be seen in the rigidity of neck and upper body movement, often resulting in tension headaches and shoulder/neck pain.  They are often impatient, somewhat anxious, can experience stomach or bowel upsets, and speak in a higher toned and faster speech.

When dealing with a Growler, you need to help them open up and get them talking.  If you are a Growler, you need to practice expressing your points of view and let go of needing to be perfect.

C. Sinker

Like a sponge, a Sinker’s energy moves down and absorbs at the same time.  The Sinker is melancholy when under pressure – they complain, whinge and worry.  The flip side is that they are in touch with how they feel and often relate well to others and are able to get them to open up.  The sinking of energy is represented in a physical slump in posture, contraction in the chest and abdomen, occasional stomach bloating, and sluggishness.  They tend to be more pessimistic and display less confidence in their abilities.

When dealing with a Sinker, you need to keep them focused, motivated and on track.  If you are a Sinker, you need to practice not getting caught up in complaining and focus on what is going right and the objectives you want to achieve.

D. Drainer

Like a stone, a Drainer’s energy is heavy and moves down quickly.   The Drainer become overwhelmed and exhausted under pressure – they become overloaded, exacerbated, and depressed.  The flip side is that they understand their boundaries and are able to step back and say ‘no’ when they need to.  The heavy energy is represented in lack of lustre in their face, voice and energy.  They tend to be withdrawn, introverted and isolated.

When dealing with a Drainer, you need to offer them support, empathy and understanding.  If you are a Drainer, you need to know your limits and practice not taking people too personally.

When you can read your customers, clients or colleagues Pressure Profile, it makes it so much easier to relate to them and resolve issues, because you understand how they feel and what you need to do and say to relate with them.

Michael Licenblat B.Sc.(Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life. He is a professional speaker, coach and author of three books.

by Maya Anderson

With many of the latest health reports now focusing on carbohydrates and fats, it sometimes seems that sugar has been forgotten. So does sugar actually deserve the bad rap it has gotten in previous years? Natureco naturopath Samantha Warner said while sugar in itself is neither good nor bad, the issue is quality and quantity. “Sugar in the modern world has become evil purely due to its high availability and excess in processed foods,” she said. Most processed food does not contain many minerals and vitamins, which help the body to use the energy from sugar. “We must use our stored nutrients to help us digest and assimilate the sugars we are eating, leading to chronic deficiencies particularly magnesium, chromium, zinc and B vitamins,” Ms Warner said.

Too much sugar can also feed fungi and other pathogens in the blood, leading to candida and other bowel dysbiosis. “Sugar makes the blood sticky, potentially leading to clots, and blocks in small capillaries, leading to tissue and nerve damage,” Ms Warner said. Excess sugar can also cause free radical damage and oxidation in the vascular system, which can contribute to plaque formation in the arteries and cardiovascular disease.

While our bodies need a neutral or slightly alkaline environment for healthy cell function, sugar creates an acid environment which may promote the spread of cancer. “Cancer cells are able to produce their energy from sugar, and excess amounts will encourage cancer growth,” Ms Warner said.

Perth Diet Clinic dietitian Peggy Stacy said that sugary foods are often not filling and are high in kilojoules. “Many high sugar and fat foods will result in kilojoule intakes far higher than is required,” Ms Stacy said. “If you eat more than you burn up, then weight gain will result.” Excess sugar is often converted to fat, which can lead to other health problems. “Weight gain can cause hypertension and diabetes, which in turn can lead to kidney damage.”

While we need some sugar, our body can get sugar from carbohydrate, which is converted into glucose by the body with the aid of insulin. “We do not need sugar for carbohydrate as we obtain carbohydrate from breads, cereal, fruit, vegetables, milk and yoghurt – all healthier choices,” Ms Stacy said.

However, we may benefit from sugar in small quantities. “Sugar is the most efficiently broken down food for the energy needs of the body,” Ms Warner said. “In the right amount, sugar helps your cells create energy to do their work – building, repairing and breaking things down.” Sugar is also part of the connective tissue structure in the body. “A deficiency of sugar will lead to fatigue, immuno-suppression and poor cell functioning – in fact, the same outcome as too much sugar.”

So can eating too much sugar cause diabetes? Dietitian Sophie McGough, who is a diabetes educator for Diabetes WA, claimed it is a myth that excessive sugar causes diabetes. “There is no relationship between eating sugar and the development of diabetes,” Ms McGough said. “Becoming overweight and not being physically active enough are the modifiable reasons why someone may develop type 2 diabetes. There is no relationship between diet or lifestyle and the development of type 1 diabetes.” However she added that if a person eats a high sugar diet they increase their chances of being overweight, which increases their risk of type 2 diabetes.

There is currently no maximum recommended intake of sugar each day. “There is no current consensus worldwide on what the safe upper limit should be,” Ms McGough said. “The World Health Organisation recommends that less than 10 percent of a person’s energy intake should be coming from added sugars.” For the average adult, this would be equivalent to about 50 grams or 10 teaspoons of added sugar daily. “This would include added sugar in food products, beverages and actually adding table sugar to coffee and tea,” Ms McGough said. “To put into context, a 600ml bottle of soft drink has about 13 teaspoons of added sugar.”

Want a Sugar Fix?

Remember that moderation is key. “Have a healthy varied diet and limit sugar,” Ms Stacy advised. “If you are having something sweet, do so in a small quantity.” Or try alternatives for your sweet tooth – although Ms Warner said artificial sweeteners are not the answer. “Try rapidura sugar (dried, crushed cane juice) it is brown with an irregular crystal texture and sweet, but still contains all the nutrients that are usually removed with refining. Molasses is what is left after refining sugar so it is also a suitable sweetening agent in moderation.”

Ms Warner advised minimising your intake of processed foods and anything that has sugar labelled as one of the first few ingredients, as it is likely the product has a high sugar content, such as lollies, cakes, biscuits, white bread and other white flour products, low fat products where extra sugar has been added for taste and chips. Also cut back on high-sugar, energy-dense soft drinks, cordials and juices. Yoghurt or fruits such as berries may fix a craving for sweet things.

Excessive sugar may:

• Increase fluid retention
• Suppress the immune system
• Promote harmful cholesterol
• Cause kidney damage
• Cause tooth decay
• Cause headaches
• Increase weight gain
• Lead to hypertension
• Feed cancer cells

Maya Anderson is a full-time freelance journalist who specialises in health, fitness, nutrition and wellbeing issues. To contact Maya, email maya.anderson@hotmail.com

By Gary Bertwistle

In a recent television interview, star American comedian Jerry Seinfeld was interviewed by one of Australia’s best talk show hosts Andrew Denton. Denton made the comment that Seinfeld was what they call an observational comedian. Seinfeld agreed. Denton then went on to ask ‘So you observe. Is it something that you consciously have to switch off or is it something that you’re always doing?’. Seinfeld’s response was ‘No I never really turn it off, its just there. I don’t know what it is, you just get ideas.’ Denton then asked ‘Is it something you train your brain to do, or is it always just there?’  Seinfeld replied, ‘You just pick things out as they go by and think I could do something with that.’

The more I hear people like Jerry Seinfeld talk about their skill in observing, the more I appreciate the fact that its something that we all could learn and/or make the effort to do in order to unlock our great ideas.

Another example is Billy Connolly. I’ve been to see Billy Connolly a number of times now and have had the fortunate privilege of meeting him in a previous life when I worked in radio. One thing I noticed was that Billy was always on the ball looking out for the next great piece of comedy. In fact I recently had a coffee with a lady who has toured Billy through Australia for the last 20 years. She agreed with my comments and said that quite often they’d sit at dinner in the evening and have in depth conversations about social issues, politics and culture. She said the next night Billy would be on stage and do a whole routine about their conversation and she’d be sitting in the audience looking at him on stage thinking ‘I don’t remember that conversation at all, was I really at the same table?’.  It’s because Billy doesn’t have dinner like the rest of us or walk the street like the rest of us. He like Jerry Seinfeld is always ‘on’. They’re always open and observing what’s going on around them in order to create new and interesting ideas and angles. That’s what makes them the comedians they are.

In an interview with Michael Parkinson, the sensational UK talk show host, music superstar Sting was asked whether he enjoyed being the centre of attention at parties. Sting said he’d much rather be in the corner with a drink watching and listening to everyone else. He said people like him are story-tellers and he’d rather be in the corner by himself looking and listening for the next great story.

So how does this relate to you and I in our world of work and play?  The problem comes for most people where they’re so caught up in getting the job done or getting from point A to point B on time, or multi tasking the way through their day, they never really get the chance to sit down, stop and observe. These days we feel as though we always have to be busy. If we’re not doing anything and we’re bored, it’s a bad thing. But this is where the creative genius is born. Leonardo da Vinci said ‘There’s no room in a busy mind for creativity’, yet in this day and age we think we always need to be busy in order to be accomplishing something. Never confuse activity with accomplishment. What’s one bright idea worth to you, your company and or your family?

There’s so much to be said for merely stopping and observing and thinking. Seinfield said it so well when he commented that he’s always ‘on’ and he’s always looking for things and thinking ‘what if’.  It is a natural talent that all of us have if we choose to put the time and effort into it. But it’s also something that you can get better at. This is why journaling is such a wonderful tool to help expose and provoke great thinking. When you have a journal you sit there and actually take the time to write down random thoughts, ideas, concepts and ponderings. It’s why we have great ideas when we’re sitting on a plane, sitting on the bus, walking the dog or running through the park.

I was recently doing a creative session with an association full of banking executives in Sydney. I started the day by asking them what they were observing and seeing amongst their friends, society, in their social circles or around health and fitness. We made a big list up on the board of all these observations. I then asked them to direct this thinking into the bank. How are the colours that are so prevalent in fashion being reflected in the bank’s colouring, brochures, website and styling? With the big push on health, fitness and obesity where’s that being reflected in the company’s values and presentation?  One of the obvious ones was technology and how it’s changed and everything is being done now through your mobile phone. I then asked them to look at their media spend and tell me how their media spend was being reflected in this trend or what they were observing with their friends or within social circles. Naturally I drew blank looks because none of them had really thought about what they were seeing. Too many people are walking the streets with their eyes glued to their crackberry or sitting in cafes with their ear stuck to their mobile telephone. It’s the person who takes the time to actually look around that will benefit the most in the long run and truly fire up their creative spirit.

I remember seeing Billy Connolly in a shopping mall in Sydney the afternoon before one of his shows. Billy was walking around in his hippy gear with his hippy bag over his shoulder dressed in a pair of moccasins. But he was just walking, looking, observing and most importantly, thinking. You guessed it, that night on stage, Billy rolled out a whole routine about some of his strange observations from his walk around the streets of Sydney. Most of us would have walked along in a hurry to get to our next destination but for Billy it was fodder for a wonderful and entertaining routine. Now you may be saying well that’s his job to find material, but when you switch it around, its your job to find new and interesting ways to stimulate your mind, and if you work for an organization, furthering the success of the company will only come from spending time with your eyes open, observing and thinking. Remember, the brain is the only organ in the body where the more you use it the better it gets and when you’re observing and actually thinking and putting some of these thoughts into play, you gain the ultimate benefit….you exercise your brain and make it better, and that is an incredible investment for your future.

Maybe Hannibal Lector in the Silence of the Lambs was right when he said ‘ I like to watch.’

Gary speaks to audiences around the world about unlocking their thinking, imagination and ideas in the areas of performance, problem solving, innovation, marketing, strategy, creativity and learning. He is the author of The keys to Creativity and Who Stole my Mojo.

By Rob Wilkins

Or Personal Learning Environments (PLE)

I have spoken before about individuals needing to know what their learning landscape looks like.

Mine is a combination of a number of things.  I know I learn best when I have access to, and conversations with, those I trust and learn from.  However, the world wide web now gives people an opportunity to construct a landscape for themselves that brings all of their learning together in one place.  I call this a personal learning environment.

This is something that I have meant to do for a little while. Give my perspective.

Now do not ask for a definition of a PLE. I do not believe there is one. It is an ecology that is important to the person and is ecology unto itself. It is unique to every individual. Personal learning environments, to me, are also evolutionary. They have evolved, and will continue to evolve, due to a number of key factors:
•    Individuals need to filter information. There is so much information nowadays that an individual needs efficient ways of “dealing with” and “making sense of”, this information.
•    In filtering this information they begin to prefer the collective wisdom of the individuals they choose to “include” as part of this filtering.
•    These individuals can include published experts, academics, peers, colleagues or strangers.
•    The learning that takes place is based on what “resonates” with the individual and not what someone tells them they should learn. This fosters true listening from the individual.
•    The PLE allows an individual to harness the natural motivations to learn that exist within the individual and as such, provides a continuing learning experience that few corporate or academic training environments can provide.

My PLE looks something like this:

In essence I describe my PLE as a learning environment that is functional and provides me with different activities, modes and experiences for learning. Central to this model is the “connectedness” that exists between each of the activities and the people I interact with. As you can see, the tools are in the background and as an individual I choose to use and discard tools based on the ease of use and it’s ability to maintain the connectedness I require as a learner. This means my environment is fluid and ever changing.

This is not about the technology.  That is the tool.  This is about how you as an individual arrange an ecology that allows YOU to learn in the way YOU like to learn.

Now of course this is my perspective……

Rob Wilkins is a Learning and Development professional with over 20 years experience in Corporate Learning and Development, Management and Executive Development, Learning Technologies and Organisational Performance Improvement. Currently completing his Masters in Knowledge Management and Business Information, Rob is considered a specialist in eLearning and Personal Learning Environments with a strong Knowledge Management influence guiding his research and professional development. Email: dawilkos@tpg.com.au : or more of his insights on a daily basis: Blog: http://roalp.blogspot.com