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Clare Kumar | Inclusive & Sustainable Performance

Clare Kumar

Powering Up Productivity & Pleasure

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Nurture

Spring Clearing Series – How Oral Care Relates to Productivity, and vice versa

Colgate Total toothpaste, toothbrush
Make time to take care of your whole mouth – a gateway to good health.

I had the pleasure of touring to a few cities in Canada this spring to share ways to be more productive this season. Not only do we need to think about being productive in how we accomplish what we want to do, it pays to find solutions which are as effective and efficient as possible. I gathered a few ideas which provide one-stop shopping or deliver complete solutions for you, and in the next five blog posts, I’ll share the benefits of each one.

In my Productivity model, Productivity CPR™, the P stands for Performance which is all about taking care of the human animal that is you.

According to the Mayo Clinic, your oral health can affect your overall health and among other consequences may contribute to cardiovascular disease and, in pregnancy, may even lead to premature deliveries and low birth weights.

We know that regular flossing and brushing are a necessary part of maintaining good oral hygiene. But there’s more to think about.

 

Staying mindful and paying proper attention when you brush can make a difference to the effectiveness of your efforts and pay back with more comfortable visits to the dentist! Here are a few things to keep in mind:

 

1. Duration

Spend two minutes brushing your teeth. Set a timer if you think you’re not spending enough time. I tend to walk around while I’m brushing my teeth…it makes the time go by in a more interesting way. Or choose a favourite song as a tooth brushing anthem and get your groove on while you’re brushing!

 

2. Coverage

It’s important to brush each side of your teeth with equal attention. I spoke with an endodontist recently who recommended that if you’re right-handed, to pay more attention to how you brush the teeth on the right side of your mouth. And vice versa. Because of ergonomics, you might be naturally giving some areas of your mouth less attention than they deserve. Consider switching hands when you switch the sides of your mouth you’re brushing to always be brushing the opposite side.

 

3. Intensity

Be careful not to brush too hard to avoid abrasion of both the enamel and the gums. 1 Stay conscious of the pressure. This can also be helped by brushing with your non-dominant hand. If you’re using an electric toothbrush, listen to the sound of the motor as it will change with increased pressure. Use the sounds a guide to ensure you’re brushing with a light enough touch.

 

4. Feature-rich Toothpaste

Colgate Total has been around for over 20 years now and recently updated their formula to include even more benefits for your whole mouth – teeth, cheeks, gums and tongue. The new Colgate Total  formula fights bacteria to keep breath fresh, reduces plaque, and fights tarter and gingivitis. It also strengthens enamel, fights cavities, and builds a protective layer over sensitive areas of teeth while delivering stain reduction and prevention.

 

5. Floss

For my entire life, I’ve been an inconsistent flosser.  According to the Canadian Health Measures Survey, I am not alone. Only 28% of Canadians floss at least 5 times a week versus 73% who brush twice a day.2 I remember my dentist trying to motivate me as a teenager, telling me he would take pictures of my teeth if I flossed. I have been blessed with Class 1 occlusion, otherwise known as “perfect bite”, which naturally makes for great pics. Unfortunately, his invitation did not motivate me in the slightest!

For me, the trick to flossing regularly is to keep the floss visible and make it more comfortable to use. Good thing there are new products available which are eco-friendly and pretty on the countertop.

 

6. Portable Picks

I carry a small case of toothpicks with me in my Personal Care Kit to handle the urgent feeling that comes with any morsel of food jammed between my teeth, which proves to be a huge distraction.

 

Sources:

  1. https://www.colgate.com/en-us/oral-health/basics/threats-to-dental-health/tooth-enamel-repair-approaches-0915

 

  1. https://www.canada.ca/en/health-canada/services/healthy-living/reports-publications/oral-health/canadian-health-measures-survey.html

I work with organizations to deliver sustainable performance.  If you know of a forward-thinking company who wants to achieve objectives and help their leaders and teams avoid disengagement and burnout, we should talk.

Book a Discovery Call to learn more about a range of engaging talks and effective coaching.

Filed Under: Fuel, Nurture, Productivity, Products, Rituals, Wellness

Facing Fall – Seven strategies to boost your energy for the “Dark Half”

 

Clare Kumar walking along street

I know fall has technically just started, but I’m feeling it full force in the mornings. We are entering the dark half of the year, when light levels are lowest north of the equator.  Light levels affect our melatonin production. In darkness, we produce more, making us sluggish and sleepy.  It’s harder to get up, and once home at the end of the day, harder to go out.

When I worked in a corporate cubicle and travelled there by subway, I used to feel anxiety about the impending change of seasons as early as July 31st. Can you relate to what I’m talking about? I was never diagnosed, but I figured I had a solid case of SAD, or Seasonal Affective Disorder. In the mid-90’s, November in Toronto was in various shades of sombre gray – the depressing, not titillating kind.  I committed to leaving the city, which I did for nine years.

During that time I was able to shift to work from home in a light-filled space, and with more flexibility in schedule to get outside in natural light, I now have nowhere near the anxiety I used to fear. It hasn’t turned into a love of winter, but I’m now able to appreciate the sun bouncing off the snow and the afternoon glow that penetrates further into my office.

 

1. Get enough sleep

Most people need between 7 and 9 hours per night.  If you’re like me and suffer from “just one more thing” syndrome which prevents you from getting to bed early enough, consider setting an alarm for “bedtime”.  With enough sleep and a consistent routine, you will likely not need a wake-up alarm in the morning.  Here’s what the National Sleep Foundation has to say about how much sleep is ideal.

 

2. Spend time outside each day

If it’s not your natural urge to be outside in cold weather, you’ll want to find ways to boost your exposure to daylight. Walk part of the way to work, take part in an outdoor winter sport, park a little further from the mall entrance.   If that’s difficult, consider using a now-widely available light lamp to amp up (ooh, catch that?) the quality and number of rays you’re receiving.  If you’re considering purchasing one, you’ll want to read this list of things to consider.

 

3. Respect your energy levels

It takes more time and energy just getting around in cold winter, so it pays to be more selective in what you choose to invest your time and energy.  I will be cutting back on activities which take me out in the evening when I would rather be winding down the day.

 

4. Supplement your Vitamin D

Even with natural light and a healthy diet, you are likely not getting enough Vitamin D, a key ingredient for our bodies for fighting inflammation and for repair. In fact, since the precursor to Vitamin D is synthesized on your skin, which requires your skin to be exposed to the sun when it is higher than 31.5 degrees in the sky (according to Dr. Michael Hollick), you can’t make it yourself in a good chunk of the year. Here is a guide to recommended dosing from the Mayo Clinic.

 

5. Limit carbohydrates and sugar

Watch the ratio of carbs to other foods.  Carbs can make you sleepy and prone to talking yourself out of the exercise that will boost your endorphins and therefore your energy.

 

6. Dress warmly

It took moving to Montreal for me to concede that it was better to dress warmly than try to stay stylish in the cold.  Good thing that coincided with the advent of down coats becoming fashionable and affordable, though I confess to having started with head-to-toe sheepskin. I had to wait for a bus to work, and nothing blocked the wind like that coat.  If you are feeling cold, your body is under stress, you think less clearly and are ultimately less productive, never mind the fact feeling frozen is horribly uncomfortable.

 

7. Incorporate colour

Checking out stores for fall clothing and you’ll see the palette is decidedly more sombre, but who says your wardrobe has to be?  I’ve had persimmon orange and radiant orchid down coats and I swear they energize not only me, but the people I meet. It’s as if your clothes are smiling.  If you have a dark winter coat, add some pizzazz with a bright scarf and toque!

 

How do you keep your spirits up through fall and winter?  I’d love to hear what you do.

 

Note: The information on this site is offered as an information resource only.  It should not be used or relied on for any diagnostic or treatment purposes and should not be used as a substitute for professional diagnosis and treatment.

This post was originally published on www.streamlife.ca and has been updated.

 

Filed Under: Comfort, Light, Nurture, Performance, Productivity, Technology Tagged With: depression, melatonin, SAD, season affective disorder, Vitamin D

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Productivity catalyst, highly sensitive executive coach, and speaker, Clare Kumar cultivates sustainable performance in busy professionals so they can keep making rich contributions in all areas of life and achieve greater fulfillment.

She inspires leaders, professionals, employees and entrepreneurs to respect humanity and boost performance through marrying productivity and pleasure. After all, why shouldn’t you have fun while getting things done?

 

From the Blog

LG Home Office Makeover Contest

How to Work with Highly Sensitive People

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my dear darling dad i don't see your smiling fac my dear darling dad 

i don't see your smiling face but i feel your caring heart

i don't hear your thoughtful words but i carry your wisdom

i don't hear your laughter but i still make all the wordplays you would have loved

i don't feel your hugs but i feel your love

thirty years is a long time to miss you

you live on for me in every flower i photograph

in every moment of compassion i witness

in every moment i strive to be more like you at your best

i will always miss you even though you are with me

love, your eldest daughter
pretty but poisonous. toxic wild parsnip. grows to pretty but poisonous. toxic wild parsnip. grows to human height. 

don’t touch!
alert - toxic wild parsnip just popped up again in alert - toxic wild parsnip just popped up again in toronto. 

i’ll post a pic next. 

don’t touch it!

#hsp #notice #activate
Free on July 5th at noon EDT? If you're an HSP or Free on July 5th at noon EDT? If you're an HSP or want to learn more about the trait, join me for an open chat about the Happy Space movement to inspire a more inclusive, tender world. 

everyone deserves a happy space!

Register here: https://cutt.ly/eAaOmOi

#hsp #inclusivity #Neurodivergent
foreboding. frightening. it’s not about the babi foreboding. frightening. it’s not about the babies. 
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Tune in as @melodywilding and i talk about highly Tune in as @melodywilding and i talk about highly sensitive people, organization, and productivity. 

#hsp #highlysensitiveperson #organized #organizer #productive #productivity

Posted @withregram • @napo_natl How to Stop Overthinking and Trust Yourself - The latest episode of the NAPO Stand Out Podcast featuring Host @clarekumar and guest @melodywilding, executive coach to sensitive high-achievers. Download and listen today at NAPOpodcast.com, our YouTube channel, Apple Podcasts, Spotify, and more!
autonomy means… topping up on vitamind in the m autonomy means…

topping up on vitamind in the middle of the day. 

what does autonomy mean to you?

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Is it just me or am I an HSP?

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 If I see someone else suffering it might as well be happening to me.
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Loud chewing should be grounds for divorce.
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You got a score of %%YOURSCORE%% out of %%TOTALSCORE%%
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You're blessed with superb filters and have no trouble handling a chaotic environment. Not a lot bothers you. HSPs dream of feeling like this!


You believe “done is better than perfect”. With your focused action, there’s a chance you can be perceived as being a bit of a bull in a china shop. You may quickly jump to conclusions and be too casual with others’ feelings. 

 

You may benefit from taking more time to assess a situation before taking action, something that comes naturally to HSPs.

 

Engaging with HSPs may invite you to notice nuances in a situation that can help smooth your journey.

 

With about 20% of people being highly sensitive, it makes good sense to learn more about the trait.

 

You’re invited to join the Happy Space Pod Online Community, a positive place for HSPs and also for non-HSPs like you who want to better understand and more fully support the valuable HSPs in their lives. 



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You notice a mix of emotions each day, in yourself and others. Sometimes this is easy to accommodate. Other times, it can be overwhelming.

 

You are sometimes bothered by disorganization and chaos around you and notice what could be improved. 

 

Other times, you miss nuance and subtleties that can better guide your actions. You can be creative in the right environment.

 

You are sometimes able to reprioritize efficiently when necessary. Other times, you might find yourself needing to think deeply before making a decision.

 

With 1 in 5 people having the trait of high sensitivity, it is quite possible that you are one of them. 

 

If you shared your email address with us, you should have already received an email with your custom results and more detailed information.

Meanwhile, I invite you to explore the trait of high sensitivity by joining the Happy Space Pod Online Community, a positive place for HSPs and also for non-HSPs who want to better understand and more fully support the valuable HSPs in their lives. 

I hope to see you there.


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Hello, fellow HSP!


You believe perfect is worth striving for and you are proud of your conscientiousness. Being so thoughtful with your work often leaves you frustrated at just how long it takes to get something done. 


Your ability to notice what’s going on around you provides helpful cues which guide your path forward. While blurting out what’s on your mind has sometimes ruffled feathers, you are generally perceived as a thoughtful team player who cares for others. 


You will benefit greatly from setting boundaries, improving self-regulation,  and self-advocating to preserve your energy. 

Join the supportive Happy Space Pod Online Community for more strategies that will help you thrive as an HSP.


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