Wellness

3 Ways to Keep Your Mindset Strong Through the Fall and Winter

This is a sponsored post. Opinions, as always, are my own.

With winter around the corner and Covid-19 restrictions increasing in many places, if you want to feel as productive and calm as possible this season, you’ll want to do everything you can to keep your mindset strong. In fact, I consider mindset Productivity Table Stake number one. If you can hold onto a positive outlook, you can more easily maintain your commitment to the intentions you have set for yourself. If you lose positivity, you may find yourself spiraling in a negative direction.

Here are a few things you can do to keep your mindset strong even though the weather and the crisis we find ourselves in might be pulling you down.

Fight the effects of low light

According to the Canadian Association of Mental Health (CAMH), severe Seasonal Affective Disorder (SAD) affects up to 15% of people, with 2-3% suffering severe symptoms. You might know it as the “Winter Blues”. SAD can cause depression, lethargy, and anhedonia (the inability to feel pleasure). It also contributes to weight gain as we look for alternative sources of serotonin to boost our mood…which may explain the search for sourdough in the absence of sunlight. It’s more common in adults than kids, though starts to wane after age 50 (yay!), and it affects women a whopping 9 times more than men.

I’ve been looking for strategies to counter the effects since my 20’s and since my number one plan of travelling to a sunny spot is foiled this year, I am committing to something that has helped me immensely over the past few years: light therapy. My exploration of light therapy actually began in late 1994. I returned to Toronto after almost a year of travel around the world, predominantly in sun-filled locations like Hawaii, Australia, South-East Asia, and India. November in Toronto is traditionally gloomy and grey. The leaves have fallen and there is not yet snow on the ground to brighten up the landscape, nor the sparkly lights of the coming festive season. Downtown especially, the ground blends with the stone buildings which soar upwards to mix with the bland sky. Finding myself in a new job (which admittedly was not right for me), I found my energy depleting and began looking for strategies to help. I tried relaxation therapy, which felt quite good but did not really bring back my mojo, and then stumbled upon a University of Toronto study for light therapy.

I brought home a rather large light fixture and for two weeks, every morning at 6:30 am, before heading downtown to the office, I sat in my dark dining room under a wide fluorescent bulb dosing on full-spectrum light for half an hour. It was uncomfortably bright given the contrast in the room and you couldn’t really do anything else but sit there.

Fast forward to today, and not only has light therapy has now been proven as a successful remedy to counter SAD and the Winter Blues, but it is also much easier to integrate into your life. Please note though that it is a therapy and as such you will want to discuss it with your health professional. There are conditions that do not benefit from dosing in extra light such as bipolar disorder and skin or eye sensitivities. The Mayo Clinic has a helpful article on considerations.

For several years I have used light therapy lamps from Verilux. My current model is a slim, LED, full-spectrum light that doses 10,000 lux in half an hour if you’re sitting within 24 inches of the lamp. It fits in about the size of a postcard and now that the lamp is an LED, it packs flat and is sturdy enough to travel well so you easily take it with you.

Place the light to the side and sit within 24 inches of the light. You are not meant to look directly into the light. Controls offer the ability to dim the light to a more comfortable intensity and color, but be aware you may need to spend longer time bathing to have the same results. Experiment with the settings to find the most comfortable practice for you. The dimmer the light, the longer you might need it to be on. A timer has been included in the latest model to help you manage your dosing.

I used to want to crawl into bed around 6:30 pm every night when I got home from work. The lamp made such a difference to my energy level that I was able to travel to the gym for an evening yoga class.

In addition to a light lamp, I encourage fitting in daylight walks and seeking out brighter places to sit when indoors. Poorly lit basement offices may indeed be bringing you down.

Reduce known stressors – Hold onto peace of mind with protection from identity theft

Woman using smart phone in cafe. hand holding smart phone white screen — Image: Telus

With so much to worry about already, it’s important to act where we can. Statscan says 42% of Canadians report at least one cyber-security incident since the start of the pandemic¹, and the Canadian Anti-Fraud Centre tallies the financial impact of fraud year-to-date in Canada to be over $67 million.²Canadians are not only spending more time online, they are doing a wider variety of things there. In June 2020, the Canadian government urged Canadians to take action to be more secure. According to new research, while about 90% of Canadians think internet safety is an issue, only 18% are doing something about it.³

Telus Online Security has partnered with Norton Lifelock to bring Canadians a suite of new tools to help prevent cybersecurity issues, in a multi-layered approach. Tools include device protection, the provisioning of a virtual private network (VPN) which lets you drive on your own highway so-to-speak making sure transactions are safe even if you’re on public wi-fi. Identity theft protection is what caught my eye as I recently found fraud on my credit card. Not only is your credit monitored, but additional support is also available from a Restoration Agent to help you problem-solve if you do get attacked. They can help you and even take over phone calls to sort out the mess freeing up your time to do other things.

Dark Web Notification alerting me to a potential data exposure

There are a variety of levels of service from $6 per month (for device protection) through $30 per month for greater protections and a larger number of devices (pricing as at November 2020). It is important to note that this service does not guarantee protection, rather it offers multiple tools to mitigate the very real threats. It is one simple step you can take to reduce worry and preserve mindset.

Use colour to boost your energy, and the energy of those around you

Have you noticed different colours affect your mood? Science shows that colour can affect performance in a variety of ways:

Taking a test after seeing red can improve accuracy, while blue boosts creativity.⁴
Pills of warm colours had a stimulating effect. Cool colours had a relaxing influence.⁵

Tip 1 – Bring colour into your environment

I painted my wall pink last year and it gives me a lift every time I see it. It seems to be a hit with others as well since March when all my segments and presentations went virtual. I’ve even got clients because of it. Bathe in your favourite colour.

Theo, one of my two polydactyls loves posing! I think this is the third set 0f tv segments he’s appeared in. Paint colour: Peony by Benjamin Moore

Tip 2 – Bring colour into your wardrobe

I realized over ten years ago that when I wore bold colours that suited me, they seemed to have a positive effect on the people around me. This coincided with the start of regular television appearances. Take a look at a tv audience sometime and you’ll notice the producers will invite people with solid, bold colours to fill the frame for they are compelling on camera.

The powerful side effect of wearing distinct colours that suit you is that it makes you memorable. See how beautifully a client of mine, ghostwriter, and mental health speaker Cindy Tschosik, does it in her richly coloured magenta top. Cindy is getting loads of compliments on her bold purple wall.

Ghostwriter and Mental Health speaker, Cindy Tschosik rocking a magenta top in front of her bold purple wall.

And your accessories…

Fellow speaker, Emily Nichols, indulging me as I tripped out on finding glasses to match my coat!

One day last year I stumbled upon a store from Australian-based Dresden Vision in Toronto, one of a handful of physical stores in Canada, Australia, and New Zealand. Don’t worry, they have International shopping online. The colourful window display instantly made me curious. I went in and bought four pairs on the spot. Why? They make very affordable frames (from $59 for simple prescription lenses) and arms variety of colours…which can be mixed and matched! I was over-the-top excited. Prices are kept down because they offer one widely flattering style of frame in four sizes. With 16 standard colours plus occasional limited and blended colour editions, you can coordinate with any outfit. They also have the lens cutting machine and an optician right in the store making same day availability a possibility. No hiding behind white lab coats and sending glasses away.

Frame and arm colours currently offered by Dresden Vision.

Parents, these glasses are incredibly sturdy and come with a lifetime warranty making them an excellent solution for kids. Note – I have quite a small head and wear the XS frames for my glasses and a S frame for my sunglasses.

Dresden Vision kindly provided me with a few more colours and frames to play with. So appreciated because it seems these days I need a pair in every room!

SOURCES

Statistics Canada, “Canadians spend more money and time online during pandemic and over two-fifths report a cyber incident,”
https://www150.statcan.gc.ca/n1/daily-quotidien/201014/dq201014a-eng.htm
Canadian Anti-Fraud Centre
https://www.antifraudcentre-centreantifraude.ca/index-eng.htm
Angus Reid report commissioned by TELUS
Colour and performance
Mehta R, Zhu RJ. Blue or red? Exploring the effect of color on cognitive task performances. Science. 2009 Feb 27;323(5918):1226-9. doi: 10.1126/science.1169144. Epub 2009 Feb 5. PMID: 19197022.
https://pubmed.ncbi.nlm.nih.gov/19197022/
Effect of colour of drugs
de Craen AJ, Roos PJ, de Vries AL, Kleijnen J. Effect of colour of drugs: systematic review of perceived effect of drugs and of their effectiveness. BMJ. 1996;313(7072):1624-1626. doi:10.1136/bmj.313.7072.1624
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359128/

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If you or someone you know is struggling to feel calm and productive working from home, please check out the free resources and online program I created for you here.
I also have a few spots open for private group coaching for individuals and leaders. I invite you to book a call with me to find out more.

How to find more productive places to work from home

(This post is sponsored by Samsung Canada and Staples Canada. All opinions – and the cat – are my own.)

With more people working and studying from home because of the pandemic, our home study spaces can be seriously under pressure. Nothing is more stressful than having everyone dive into the office for the coveted, quiet spot in the house at the same time.

I’ve got three tips for you to take the pressure off! Better understanding what each person has to do should help you expand the variety of suitable places to work in your home and help confirm the need for any additional furniture or technology to support you.

Step One – Complete a task audit.

Take some time to think through each person’s commitments and specifically what kinds of activities they will undertake. It can be helpful to think through these tasks in three categories:

a) Consumption – Taking in new information by reading, listening, or watching.

b) Creation – Making new works on a computer or with paper, music, food, or other materials

c) Collaboration – Working with others

Prepare an inventory of all tasks including such activities such as attending online classes, reviewing notes, drawing, colouring, podcasting, writing on a whiteboard, reading, and meeting with others (virtually or socially distanced), and of course, mind wandering.

For each task, identify the technology or materials that will support you in accomplishing your task. Technology is always innovating and often the improvements can drive a significant productivity boost. Samsung Canada sent me two products in their lineup to try out.

A more powerful tablet

It used to be that tablets were ideal for consuming information but a challenge when it came to creating. Since my first tablet, about ten years ago, tablets have evolved dramatically. I remember feeling so liberated by the tablet which I could use while reclining after a car accident left me unable to sit at my desk for the second half of the day. But there was a lot I couldn’t do.

The brand new Samsung Galaxy Tab S7+ with its 12.4-inch display (and its smaller 11-inch sister, the Galaxy Tab S7) combines the power of a pc with the portability of a tablet. To be released in Canada on September 18th, 2020 both tablets will be available just as classes are starting across the country.

Both versions come with an “S” pen, which Samsung also refers to as a “magic wand”. That made me curious! Since high school, I have enjoyed hand-writing my notes but so far haven’t tried an electronic solution that felt as comfortable as writing in a regular paper notebook. Not only do old habits die hard, there are studies that show handwriting improves memory retention(1) in part because there is more time to think while writing than typing. And if you’re sharing your notes, you can convert your writing text for easier readability.

Latency, the delay for the image to show up while writing, has been reduced to a hard-to-notice 9 ms – and the haptic of friction and sound while writing now means that taking notes on a tablet provides an experience which closely mirrors the feeling of writing on paper. It feels good.

What about the magic? The “S” pen includes sensors that detect motion enabling shortcuts for your workflow and a click button which offers remote control for your camera and presentations.

Enjoy a better, brighter screen

Have you ever been working on a laptop outside and been frustrated because it was difficult to see the screen? Samsung has brought the QLED technology pioneered in its television lineup to laptops for a portable cinematic viewing quality.

QLED stands for quantum dot LED (light-emitting diode). According to CNET, “Quantum dots are microscopic nanocrystals that glow a specific wavelength (i.e. color) when given energy.”(2) It’s this extra light that gives the screen a brightness boost making it easy to see in the most illuminated rooms. An “Outdoor Mode” kicks the light up even further with a function key.
First introduced in May 2020, the Galaxy Book Ion is a beautifully crafted, sleek and slim, less-than-a-kilogram light laptop with a battery that will carry you through your day and then some. The extra bright screen and easy portability open up more workspace possibilities.

Step Two – Pick a posture.

Comfort is a key ingredient for maximum productivity and performance. If we are uncomfortable, it is a real-time distraction and what I call “energy thief” and can also be the beginnings of a long-term injury. Paying attention to the ergonomics of each environment for each person cannot be overlooked and one size does not fit all. That said, there are more options than you might think for working effectively. Here are some thoughts to consider.

a) Sitting

Student desk, chair and office supplies — Photo: Staples Canada

Let’s tackle the most obvious work posture first. Whether at a desk or a table, make sure your wrists are flat when using your keyboard. This might mean raising the chair. If your feet are now dangling, add a footrest. A footrest not only supports your legs, it helps keep you sitting properly with your lower back against the back of the chair. If you are not feeling the chair back when fully in the seat, add a pillow or lumbar support. Note that women have deeper curves in their lumbar area of the spine and will likely need more support than men.

If you’re using a computer for longer than an hour, invest in a separate wireless keyboard and mouse, as well as a laptop stand to place the screen at a more comfortable viewing height and distance. Your neck will thank you.

Staples Canada has many affordable chair and desk options to choose from. If you’ve been struggling to make do, it could be time to create another workstation to keep everyone comfortable.

b) Standing
Create standing workstations to not only ease the pressure on your sitting stations and on your backs! When setting up a standing station, follow the guidance above with respect to flat wrists while keyboarding and placing the screen in the right place. An anti-fatigue mat (or what I use, a pair of cork-soled Birkenstocks) will keep you more comfortable, as will the use of a footrest to raise one leg, keeping your lower spine happy.

c) Moving
Research from Stanford University confirms that creativity increases significantly while you’re walking (3)…and shortly afterward, no matter whether it’s indoors or out. Think about what can be accomplished while walking. Voice recording your thoughts is a wonderful way to capture new ideas.

d) Reclining
Though reclining during the day has the air of appearing unprofessional to some, we may be compromising our most profound thinking in what I call “Mind Wandering” time. It’s also the perfect posture when you want to relax and take some pressure off your spine. Working from home, you’ve never been closer to a comfy sofa or your bed. Arianna Huffington, now chief of Thrive Global, and I agree, you should have places to relax and rest at work (4). It’s part of sustaining your performance. Be careful not to overdo it though and create an association with work in your bedroom as it might affect your ability to fall asleep. (5)

Step 3 – Respect preferences and privacy.

As human animals, we have different sensitivities to our surroundings and to be most productive these need to be respected. You might not feel bothered by visual stimulation (clutter), noise, or the energy of other people, but some in your family may be. In general, it is an act of love to cater to the most sensitive amongst you.

a) Organize your space to reduce visual stimulation.

Create order on your desk, behind workspaces (for the camera) and in front to avoid distractions. Desk organizers keep supplies handy and tidy. They also save space by storing items vertically thereby using a smaller footprint.

b) Make it easy to tidy up.

Use a rolling cart to help create an instant office in another room. This cart with three levels has ample storage for supplies, reference materials, and healthy snacks.

c) Curate your soundscape.
We have different preferences for sounds while we work. Some love the clamour of a coffee shop, something the free version Noisli provides, along with a variety of more soothing sounds like rain, streams, and a crackling fire. Other more recently developed sites such as the straight-forwardly named Sound of Colleagues provide recordings of all sorts of office noises to help cue you to get to work…or if you’re like me, remind me just why I wanted to work from home so much in the first place. Thank goodness there was no sound of nail clipping, something one of my colleagues used to do regularly. I wish I was kidding.

For many students and workers, it is necessary to mask other sounds. Making an investment in noise-canceling headphones is your best bet to eliminate unwanted sounds as you can keep your listening volume lower. For growing kids, headphones that cap the sound volume to 85 decibels are a help. In 2015, the World Health Organization pointed out that over 1.1 billion young people may be at risk of hearing loss because of “unsafe listening practices” (6), so when you use headphones, pay attention to safe volumes.

Step 4 – Cocreate a family schedule

With all these insights and options, avoid any last-minute conflicts by discussing your needs and preferred workspaces as part of a regular #hometeam meeting. I recommend once a week, on the weekend or at the start of the week. It is an appropriate time to review your commitments and work together to help each other achieve your objectives in the most comfortable and productive places to work.

For more tips, visit www.clarekumar.com/workfromhome
And if you want to work through any of this with a coach, it would be my pleasure to assist. Good luck on the journey.

Sources
1. The Benefits of Handwriting
http://www.ascd.org/publications/educational-leadership/apr18/vol75/num07/The-Magic-of-Writing-Stuff-Down.aspx

2. Quantum Dots
https://www.cnet.com/news/quantum-dots-how-nanocrystals-can-make-lcd-tvs-better/

3. Boost Creativity While Walking
https://news.stanford.edu/2014/04/24/walking-vs-sitting-042414/

4. Rest and Recline at Work
https://www.architecturaldigest.com/story/thrive-nap-room-coco-mat-arianna-huffington

5. Working in the Bedroom Might Challenge Your Sleep
http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips”>

6. Teens at Risk of Hearing Loss
https://globalnews.ca/news/5307570/headphones-earbuds-hearing-loss/

3 ways to be more productive this year

This is a sponsored post. To a view one of the media clips in which I bring these tips to life, scroll down! As always, opinions are my own.

No matter that we can choose to start a new habit, routine or behaviour at any time, the start of a new year often prompts greater reflection and the setting of resolutions for the year to come. Sadly, the majority of people don’t keep their resolutions.¹ So, is there a better way?

As a productivity coach, I work with motivated people to help them achieve the results they are looking for. Over the years I have noticed, and studies confirm², that the more clearly we can articulate what we want to achieve the more likely we are to achieve it.

You will have likely heard of SMART goals – those which are specific, measurable, achievable, relevant, and time-sensitive. Thinking through these details helps us get clear on exactly what we will do it and when we will do it.

Most effective is defining the set of small, repeatable actions you can take. If you will – think it, then shrink it. Make getting started so small it is laughable to ignore it. Consistency in effort will get you there.

Traditionally, top resolutions have included eating better, losing weight, exercising more and getting organized. If you are motivated to lose weight, for example, this will effectively include several behaviours which really add up to a revised lifestyle. In fact, small positive changes in one area often lead to positive changes in another. I call this an upward spiral of momentum.

In my model, the ABC’s of Behaviour Change (post to come!), C stands for Cultivate – creating a supportive environment both physically and in terms of the people around you. You will also benefit from using the right tools. Staples Canada has a huge variety of stylish and innovative products to help you meet your goals: planners and calendars to record and importantly schedule your intentions, Swell water bottles to keep you hydrated on the go or at your desk, glamorous Bugatti lunch bags in rose gold to make it more exciting to bring in a healthy lunch, tech tools such as headphones to keep you focused, the FitBit Charge 3 to help track your sleep and exercise, and the Microsoft Surface Pen to take more effective handwritten notes.

Variety of food on a tea towel with vegetable print — Variety of Plant-Based foods from President”s Choice.

Perhaps you want to be more mindful about what you eat. If you’re like the 38% of Canadians who are interested in adding more plant-based food to their diets³, whether it be for incredibly popular #meatlessmondays or any day of the week, you’ll want to check out President’s Choice’s new line of Plant-Based foods.

Breaded chicken-less strips in a whole wheat wrap with chipotle infused mayo-style spread and fresh veggies.

Consider this meal idea: corn, carrot and kale veggie bites with cashew dip, followed by a wrap filled with breaded chickenless strips, lettuce, and peppers plus a dash of mayo-style spread infused with chipotle sauce (my add), followed by a creamy coconut-based blueberry yogurt with additional fresh berries. Eating plant-based is easier than you think!

Handbag, small purse and jewelry — An example of items that sell well on ebay.

Do you have a pile of things at home that you no longer think of as treasures which would absolutely delight others? If they are nagging at you, in a conversation you’d like to stop, invest some time and energy to not only free up space but turn your stash into cash by selling them online. If you’re looking to maximize reach, list on ebay.ca to put your item in front of millions of buyers (over 183 million, globally) in either an auction format or for a fixed price. At www.ebay.ca/sell you’ll find helpful tips to let you know what buyers are looking for, help make shipping decisions and more. Take clear pictures, write a simple, descriptive headline, and list.

No matter what you want more or less of this year, take the time to get specific and you’ll be well on your way.

Watch as I Annette Goerner and I discuss these tips on CTV Morning Live in Ottawa.

Sources

Choose wisely in the “dark half” – Smart food choices, inspiring desk accessories and a printer worthy of display

If you’re in the northern hemisphere, in October we’re entering the “dark half”. Have you noticed the light slipping away? According to www.timeanddate.com, we receive about 3 minutes less sunlight each day. If you’re like me, this translates directly into less energy and this can hamper productivity. I want to hold onto my spark in the dark, so, it’s especially helpful to find products and services that help me do what I need to do while respecting my STEM Resources™ of Space, Time, Energy and Money.

1. The printer that truly respects your resources

The HP Tango printer saves space, time, energy and can even save you money, all with a much-appreciated sense of style.

Spending more time inside means we notice our surroundings that much more and if cluttered, they can cause stress. I’ve seen many home workspaces with printers that have made the room feel somewhat institutional. Not every home has the luxury of a dedicated office so it can be a huge win to find a printer that combines style and function.

sleek white printer on top of cabinet — The gorgeous lines of the HP Tango printer.

The HP Tango printer with its clean, compact, simple, and elegant design is a space saver. It fits neatly on 16” shelves and with WiFi and remote access via the HP Smart app, you can place it almost anywhere. With a choice of complementary covers, it can be integrated even further into your space.

Cork cover conceals the HP Tango printer — The HP Tango printer is cleverly concealed in this stunning cork wrap.

Check out how this cork cover complements the medium wood tones I have in my office. There is a grey linen cover available too, if that’s more your colourway.

That’s great for space, but what about time, energy and money? The HP Tango Instant Ink program has got you covered. You can subscribe to automatic ink delivery based on the number of pages you print per month. No more worrying about choosing between colour or black and white. No more running out of ink at the wrong moment. For peace of mind, flexibility is built-in as unused pages are rolled over and applied to pages in addition to your monthly allowance.

As a bonus, photos under 5×7” don’t count towards your page limit. Sweet!

In addition to your resources, HP is also respecting those of the environment. Cartridge recycling and shipping is included. You can wait to send a few cartridges back at once to minimize the number of times you ship.

Using plastic from recycled printers and other electronics, the HP Tango is made with more than 30% closed-loop recycled plastic by weight. HP Original ink cartridges are made with 48 – 73% recycled plastic, and HP-branded paper with 100% certified fiber or recycled content.

For more information about the HP Tango, visit this page.

For more information about the Instant Ink program, visit HP Instant Ink.

And for information on recycling cartridges, check out the HP Planet Partners program.

2. Add some design savvy to your desk

Finding stylish office accessories has never been easier thanks to the latest collaboration between Canadian design icon, Joe Mimran, and Staples Canada. Mixing function and fashion, here are a few treasures from the line to keep you happy at work this winter.

In this photo:

Large Pad Folio in Gray – Make the best use of both technology and good old paper with this refined Pad Folio complete with integrated device stand.
Keep your pens and loose change from cluttering your desk in this sturdy terrazzo organizer
Focus Tip: Add a calming scent to the sophisticated ceramic diffuser to promote attention in a more comfy, less dry atmosphere.
Listen to some energizing music via this cloth-covered wireless speaker

5. Keeping track of time never looked so good. This sleek, silver desk clock will wow your clients for less than you think.

6. Worthy of gift-giving is this pen in a compelling combination of metal and wood in its very own metal case.

For more, search the Gry Mattr line at www. staples.ca

3. Making smart food choices just got easier

Eating nutritiously is important all year round, but as the temperature drops, I prefer more cooked food and shop a little differently. no name® brand foods have been in my shopping cart for years (the brand was launched in the late 70’s!) for these reasons:

The products I’ve tried have consistently been of good quality.
The packaging has been easy to understand and comes in handy when labelling storage containers at home.
I’ve consistently saved money when compared to other brands.

bag of oats beside container the oats will be stored in — Organizing tip 1 – Transfer produce in bags into easy to manage storage containers.

Oats in container beside can of hot chocolate and bottle of honey to show easy to read labels — Organizing Tip 2 – Use the packaging to make a label. no name brand labels are so easy to read they make for perfect in-pantry labels, too.

But what really got me interested in working together was the launch of no name® Simple Check™ products. I first noticed the no name® Simple Check™ symbol on my favourite sour cream and onion potato chips in the spring of 2019. I thought it was just a package redesign. I’ve learned there is more to it than that.

New and old package designs to show design changes including coloured titles and the simple check symbol — The new package design on the left will be replacing that on the right.

New packaging is on the left with the Simple Check symbol. Colour has been added to the product names for easier recognition in the pantry, as well.

The no name® Simple Check™ symbol indicates the absence of 10 specific ingredients which I prefer not to ingest including synthetic colours, artificial flavours and monosodium glutamate (msg) I invite you to visit the Simple Check™ website to find out more.

The no name Simple Check symbol quickly reassures me that I’m buying quality food, eliminating the need to pull out my reading glasses, find the ingredients on a package and read through it slowly! This saves me time and aggravation and helps me make better food choices.

This post is sponsored by Loblaw Companies Limited, Staples Canada, and HP. As always, opinions are my own.

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, book a Discovery Call to learn more about a range of engaging talks and effective coaching and consulting.

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:

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

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

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Spring Clearing Series – Comfort Drives Productivity – How to Banish Dry Eye

This post is sponsored. As always, all opinions are my own.

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 this “Spring Clearing” series of blog posts, I’ll share the benefits of each one.

In my Productivity CPR™ model, the “P” in CPR stands for Performance which is all about taking care of the human animal that is you. The goal? To preserve your energy and attention so you can bring both to your intentions.

Within Performance, there are eight Productivity Table Stakes™ which need to be present in your life for maximum performance. One is “Comfort”. If you’re not feeling comfortable, it is highly likely your mind is diverting attention to what is irritating you, at least for some of the time. Think of a hot, humid day or sitting in an airplane seat which the small child, or in the case of my last flight, a rather tall man is behind you is constantly poking. Or how about that feeling of having something stuck in your eye?

Systane Complete eye drop bottle and box — Systane Complete is the one-stop drop to take care of Dry Eye.

What is Dry Eye?

According to the Canadian Association of Optometrists, Dry Eye occurs when your eyes do not produce enough tears, or the tears that your eyes do produce do not have the right chemical composition. Tears are necessary to lubricate the eyes, keeping them comfortable, and maintaining clear vision. I am one of over 30% of Canadians suffer from Dry Eye, with it affecting more women than men.

What causes Dry Eye?

Dry eye can be caused by a number of factors. Here are some of the most common:

Age – as you get older it is natural to produce fewer tears
Environment – smoke, wind and dry climates can trigger greater evaporation of tears
Activities – reading on a screen or watching tv for lengthy periods may result in less blinking
Chemistry – Some medications and hormonal changes may interfere with tear production

What are the symptoms of Dry Eye?

For the past few years, I’ve suffered gritty, scratchy eyes and sometimes there’s a burning feeling. I’ve often felt like there was something in my eye. I learned from my optometrist that these are symptoms of Dry Eye. Last year, I also experienced a few minutes of blurry vision a handful of times (which totally freaked me out). Thankfully my vision corrected on its own after a few minutes, but it always left me with a feeling of worry. I had no idea until recently that blurry vision is also a symptom of Dry Eye. Excessive tearing can also be a natural body response to soothe the irritation.

What can you do about dry eye?

A few years ago, my optometrist confirmed I had Dry Eye and recommended I take artificial tears to add lubrication. Since there is more than one kind of dry eye, from not enough tear production to tear evaporation or a mixture of the two, it’s important to have the right drops on hand. Thankfully it’s easier than ever now that Systane Complete, an over-the-counter remedy, is available as it treats all three types. Each drop spreads a mixture of moisture and lipids across the eye in a fast-acting yet long-lasting formula.

In some cases, prescription eye drops may be recommended, or even plugging the tear ducts to prevent tears leaving the eye. Systane Omega-3 Supplements have been proven to help in the prevention and treatment of Dry Eye. Ignoring Dry Eye could lead to eye infections or tissue damage.

If you’re experiencing any of these symptoms, it’s worth a visit to your optometrist to find the right solution for you.

SOURCES

https://cnib.ca/en/sight-loss-info/your-eyes/eye-diseases/dry-eye?region=on

https://opto.ca/health-library/dry-eye

https://eyewire.news/articles/alcon-introduces-systane-complete-solution-for-dry-eye/

I work with organizations who want to achieve their objectives and protect their people from disengagement and burnout. It’s all about inspiring leaders and their teams to cultivate sustainable performance.

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

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