You have probably read about the importance of core values, both for business and in your personal life. Maybe you have even done a workshop on the topic. Identifying your core values is one thing. But, what are you doing on a daily basis to put them into action, so that your core values will truly become a part of you?
“What are you doing on a daily basis to put them into action, so that your core values will truly become a part of you?”
For most people I think we get stuck at the slogan version, “have integrity” “be kind” “work hard” and so on. The slogan version both sounds and looks good. But, it doesn’t say anything about how to implementthat value on a daily basis. If you don’t have a clear daily map to guide you, how will you ever get to where you want to go? The difference is thinking that the top of the mountain probably looks good, compared to making it all the way up the mountain and enjoying the actual view. I think this key component is missed by most of us.
-Are you stuck at the “Slogan version”?
Excellent coaches are hard to come by, and I am always very happy when I find one that I think is worth listening to. Ben Bergeron belongs in that group, and I hope that this podcast will make you think about your core values and most importantly – how to implement them into daily actions. Even a small action put on rinse, wash, repeat will make a big impact given enough time.
The question just recently came up from one of my new clients. “Why do I feel so tired after a sports massage?” It was her first session of a sports/deep tissue massage in a very long time, and she was in bed by 9pm that night. If it’s your first time in a while since a sports massage this might often be the case. It will get better after a few sessions, as the body starts cleaning out the gunk that has been stored in it for so long. Gunk, what gunk?
Stored gunk We store heavy metals, pesticides, pollutants and other toxins in the fatty tissue in our bodies. When there is an overexposure of these toxins, or the liver is under too much stress for other reasons, it cannot clear out all the toxins right away. As a protective mechanism the body then stores these toxins in the fatty tissue. This may be a good short term strategy, but with all the toxins that we are faced with everyday, we just keep accumulating toxins in our fatty tissues. The liver is under constant pressure to catch up with all the cleaning. This is on top of all the usual waste products that the liver has to clean up as well, like for instance lactic acid.
A thorough deep cleaning
As you are getting a sports massage, it’s in a way like a deep spring cleaning of your house. You will find dirt you didn’t know about and it will take some effort to get the house cleaned. Going deep into the tissues will help liberate stored toxins and waste products and get it out of storage and into the bloodstream. From there it gets transported to the liver, who can safely disassemble them and make sure the garbage leaves our body through the urine and poop.
It gets worse before it gets better
I had a client who used to smoke a lot and had recently quit, and the first couple of times she felt really nauseous after the massage. This was due to the built up of toxins from years of smoking that now were released out of the fatty tissues and into the bloodstream. As the toxins enters the bloodstream, it can make you feel worse at first, before the liver can take care of it. For the body it is like you just ingested all those toxins again.
Another client works as a painter and is constantly in contact with toxic fumes. Changing his line of work is not an option, even though from a body-toxicity exposure that would be better. Instead he has created a preventative strategy that works very well for him. On a regular basis he goes to the sauna, gets deep tissue massage, runs a couple of times a week, stays well hydrated and takes herbal supplements to support his liver. Twice a year he does a week of detoxification as well.
“It is unrealistic to think that we can all change our work or where we live based on the amount of toxicity that we are exposed too. But, we can certainly have an influence on how well the body is prepared to deal with it all.” 
It takes a lot of work and energy for the liver to deal with all the extra cleaning that comes from the toxins that just entered the bloodstream. By getting a deeper treatment you are helping the body to start the process of self-healing through detoxification and an increased blood circulation. Therefore it is very common to feel extra tired due to the energy expended.
From my experience, the better shape your body is in all around, the less tired you will be. Feeling relaxed after a massage, which you should be, is different from being tired. The life of your liver is very much like being M-O, and you are the one that keeps bringing in the dirt. So, take very good care of M-O. Help him out by bringing in as little dirt as possible, as he is doing his very best continuously taking care of you!
It is common to feel extra tension for 1-2 days in some areas of the body that felt very tight during the massage. After the very first couple of sessions you may even feel it for a few more days, but that should subside as your body gets used to the treatment. You should not have any bruises after a sports or deep tissue massage. If that happens let your massage therapist know so that they can adjust their work with you accordingly.
Make sure you are hydrated before the treatment and hydrate well after. It is the quickest way to make sure that the body has enough fluids to easily transport and disassemble all of the gunk that is coming out of storage. You will help the body to recover quickly and you are making it easy for M-O (the liver) to do his job. If you are, or know that you have been exposed to a lot of toxins, it might also be a good idea to support your liver with some herbal supplements.
Take good care of M-O and have a great weekend! 😉
quote from Nathalie Visser
Photo by Jeremy Bishop, Hernan Sanchez, Pan Xiaozhen, Tim Mossholder and Matt Hoffman on Unsplash
Completing a task is easy, right? You set out a goal, and line up some intermediate steps to get you there. It’s just like walking up the stairs, taking one step at a time, and –voila– you are there. Mission completed. Well, if it is that easy, how come so many of us are still procrastinating? Did you start the new hydration plan yet? Did you go out running, or go to the gym like you had planned? Did you do your mobility exercises? And so on…so what gets in the way?
Wanting, planning or actually doing?
Wanting to do something, and even planning for it is very different to actually getting it done. Too often the instant gratification monkey takes over, and the rational decision maker is no longer in control of where we are going. It is not until the Panic Monster has been activated that we are able to deactivate the monkey.
What am I talking about?!
Tim Urban explains in his humorous and enlightening TED talk how a procrastinators brain work, and what all of these characters has to do with it. And, since we are all procrastinators on one level or another this means that he is talking about you and me…
Ok, so I recognize myself in this. Now what?
Be sure to set a deadline for your goal, this allows the Panic Monster to keep the instant gratification monkey quiet. Tell a friend about it, or even better, get a friend to join you, because this keeps you accountable. Then make the task not seem too daunting by dividing it into smaller pieces. Tim has written about it here in his blog as well.
Here is an easy example. Goal: To drink 3 Liters of water, with added salt, per day, in 3 weeks.
If you are currently only drinking 1 Liter, 3 Liter a day will seem almost unimaginable. But, can you start your day with 1 big glass of water? Sure!
That is a very attainable step, and to remind yourself to get it done in the early morning, place the cup somewhere where you cannot miss it the night before. Easy!
After a couple of days, maybe your next step is to add drinking a big glass of water as soon as you get home. Again, no big deal, and this is an easy habit to adopt. Well, if you are using a large cup, or glass by now you have almost added a Liter of water to your day, and it was easy, right? Just continue down that path, and you will reach your goal swiftly without even having to activate the Panic Monster.
Wishing you a great weekend – where the instant gratification monkey won’t take over too much of your valuable time 😉
Photo credit to Sander Smeekes, Ethan Sykes and Benjamin Dada on Unsplash
Why is it that tea is healthy for us? and just to be very explicit when I say tea, I mean organic loose-leaf best quality you can get your hands on tea. So, unlike us animals that have the ability to run away from danger, a plant obviously cannot. Because it is stuck in one place it has to use other means in order to protect itself from things like UV-light, bugs and things that want to eat it. This protection comes from different kinds of polyphenols which are organic chemicals that have metabolic, toxic and therapeutic properties.
Two of the most well known polyphenols in tea are called catechin and flavonoids. They are very powerful antioxidants, and have been used in many studies for cardiovascular disease and cancer prevention. So the plant, in this case tea, builds up a good defense mechanism for the environment where it lives so it can be strong and healthy. By drinking extracts from the tea plant (or drinking the entire leaves as in Matcha) we reap all of the benefits of the plants polyphenols. Pretty clever having the plants do all the work and we simply drink the benefits. We are for sure not the first ones to use this method to heal ourselves though, our animal friends in the wild already knows to eat certain types of plants to heal themselves from parasites or kill bacteria.
“If we can learn from animals that have used medicinal plants for millions of years, and then look at what they use it for, then we could learn interesting things,” de Roode says.
Because each plant has a unique environment, it will build up a different combination of beneficial polyphenols, from plant to plant. This is true for tea but also for all other plants. That is why, lets say an apple that came from Sweden will taste different from an apple in Spain. They will also have a different polyphenol composition, even if it is the same type of apple. For this reason, it is very important to eat as many different types of vegetables and fruits as you can, to reap all of their different benefits and healing properties, and the same goes for drinking tea. Why limit yourself?
Some of my favorite healing teas are Green Tea, Matcha, Pu’Erh, Oolong, and Yerba Mate. Here is a great overview of what’s what. Of course there are plenty of herbal teas as well that are excellent for health, such as mint, olive leaf, fennel, nettle, ginger, and chamomile just to mention a few.
On a recent trip to Taiwan I had the opportunity to sample plenty of fantastic Oolong and Pu’Erh teas. The very best Oolong teas are all made in Taiwan and can only be bought in the country, as the locals are so fond of their oolong tea that they don’t want to export their top quality ones. I also had the chance to sample some really fancy old Pu’Erh teas from as far back as 1975! But, honestly I could not really tell a huge difference between the ages. What I did notice though was that the higher quality of the Pu’Erh, the sweeter and less earthy the taste.
We tend to be creatures of habit, so I would like to invite you to explore the amazing health benefits of drinking tea, and expand your tea horizon. Think of it as preventative and healing medicine that you can use daily. The next time you are out shopping, take the time to go into a proper tea shop and ask for help with finding a new tea. Just buy a small amount, and most important find out how you should brew your tea!
So many times I have friends who tell me that they don’t like drinking green tea, yet when they have it at my place they like it. That’s because a really high quality green tea should only be steeped in 70C for about 30s-1min. A lot of people leave it in a lot longer and/or use boiling water, and this makes the tea very bitter and quite nasty to drink. Don’t do that to yourself, or the tea!
Mixing teas has been known to be even more powerful – when the different organic chemicals interact their combined powers supersedes their individual ones. William Li mentions this is in his excellent TED talk “Can we eat to starve Cancer?“. Tim Ferriss is also a fan of mixing teas and below is one of his morning versions.
Because many teas does contain caffeine (a diuretic), it is important to drink some water in between tea cups to stay well hydrated. I wish you a lot of fun in exploring the healing world of teas.
Wishing you all lots of creativitea and claritea! 😉
Tea Mind Humilitea, Possibilitea, Qualitea, Solidaritea, Abilitea, Equalitea, Individualitea, Serenitea, Insanitea, Confidentialitea, Vitalitea, Creativitea, Sportea, Claritea, Realitea, Activitea, Longevitea, Impossibilitea, Familiaritea, Humanitea, Puritea, Levitea, Longevitea, Immunitea, Digestabilitea, Electricitea, Sensualitea, Femininitea, Festivitea… ~Letters to a Young Zentrepenur – The Republic of Tea
When we think of tea we think of something healthy and natural. However, from last weeks article we learned that it ain’t always so. Have you ever thought about what the actual tea bag that holds the tea is made of? Probably not, but after reading this article I think you just might.
Most often tea bags are made from polyethylene terephthalate (PET) and food grade nylon. These substances are considered “two of the safest plastics on the scale of harmful leaching potential” But, what I am wondering about is what happens to these plastics when put in boiling water and left to steep for a couple of minutes?
Both of the above plastics have a very high melting point, meaning that they will not brake down in boiling water. However, there is another temperature point for plastics that is called “glass transition” temperature (Tg), which we should pay attention to, and this is much lower than the melting point. It means that even though the PET plastic will not melt in boiling water, it will start to dissolve on a molecular level, and could leach out right into your tea cup.
“If the question is, ‘As the polymer goes through that transition state, is it easier for something to leach out?’, the answer is yes,” said Dr. Ray Fernando, professor and director of polymers and coatings at Cal Poly San Luis Obispo.
The big tea companies, such as Lipton, claim that it is safe to use these plastics in tea. But what about this study that showed that mineral water in a PET bottles “demonstrate a widespread contamination of mineral water with xenoestrogens that partly originates from compounds leaching from the plastic packaging material… Overall, the results indicate that a broader range of foodstuff may be contaminated with endocrine disruptors when packed in plastics.“ Endocrine disruptors are chemicals that mimic and interfere with our hormonal (endocrine) system, which can cause all sorts of problems within our bodies. And that is just from the PET bottle being in contact with the mineral water. What I want to know is, what happens when you put it in boiling water?!
Epichlorohydrin is another substance commonly used to treat tea bags, which makes the bags stronger and keeps them from breaking. According to Wikipedia ” In contact with water, epichlorohydrin (a highly reactive compound) hydrolyzes to 3-MCPD, a carcinogen found in food.”
The Environmental Protection Agency says drinking water with high levels of epichlorohydrin, over a long period of time, could cause stomach problems and an increased risk of cancer. For perspective: The E.P.A. allows up to 20 parts per million in drinking water, and epichlorohydrin-
containing bags may include 50 parts per billion. 
So, with this knowledge and still wanting to drink tea, what can we do? Inform yourself about the teas that you are already using and figure out what the bag is made of, and if the tea has been known to contain pesticides. Check out this article for more information. Dr.Mercola recommends us to “purchasing tea from manufacturers who can certify that their tea bags do not contain epichlorophydrin, and avoid plastic tea bags. Your best option is to opt for loose tea…When selecting tea of any kind, it should preferably be organic (to avoid pesticides) and grown in a pristine environment (tea is known to accumulate fluoride, heavy metals and other toxins from soil and water, so a clean growing environment is essential to producing a pure, high-quality tea).”
I wish you a great weekend with a nice cup of loose leaf organic tea! 😉
Yes, you did read that right. Tea, cow poop and natural flavors have a lot more in common than you would ever have thought. How on earth did I ever end up making this connection? Well, last week I had a conversation with a friend about beverages and sugar content. At one point we landed on tea, and my friend said “well, at least I don’t have to worry about the tea I’m drinking, as it is all natural, right?”. Wrong! Unfortunately, you do need to worry if you care about what you are putting into your body, especially when it comes to tea in a bag.
Let’s start with natural flavors, what is it exactly? Well, it can be just about anything compiled of tons of different things, as long as it originally came from a natural source such as plants and animals. Read more about natural and artificial flavors here. The origin of a product very often used in natural flavors is called Castoreum, or in plain English beaver-butt. Hmm..beaver-butt in my tea? No, thanks!” Read more about it here, and check out the video below for more information.
Ok, so that’s pretty disgusting. But what does cow poop has to do with my tea? Well, as it is a natural source, it also goes under the disguised name “natural flavor”. Mayu Yamamoto, a Japanese scientist, managed to figure out a way to extract vanilla fragranceand flavoring from cow poop. It is a lot cheaper than using real vanilla. She actually won the lg Nobel Prize in Chemistry for it in 2007. You can read the long version here about her project, and the short version here. Yummy, beaver-butt and cow poop in my tea?
The term “natural flavouring substance(s)” may only be used for flavourings in which the flavouring component contains exclusively natural flavouring substances.
So, whenever you read a food label on any kind of food or beverage, and you see that it contains natural flavorings, now you know that it can be just about anything ranging from beaver-butt to some type of sugar to cow poop. Also, when you read a food label, the ingredients are listed in the order with the largest amount of ingredient appearing first. Meaning that if you start reading the label for lets say peanut butter and it says: Sugar, sunflower oil, peanuts etc. Sugar would be the largest ingredient in that food product. Check it out the next time you buy something, it can be quite a revelation!
“Who knew that I would be the producer of the vanilla flavor in your ice-cream and other food products?”
So what can we do? Always check the label on anything that you buy, and find out which brands do not use natural flavors! In terms of tea, I recommend buying loose leaf tea. You can buy the empty tea bags separately and fill them up yourself, if that makes it more convenient, to use at work for example. PUKKA tea is one brand that I trust and that I use a lot when I am traveling.
Enjoy your weekend, and keep reading those labels! 😉
Sometimes you come across something or someone that reaches you on a deeper level and puts life in a bit of perspective. During recent travel I came across the documentary “Dancer” with Sergei Polunin, which did that for me, and I wanted to share it with you.
Sergei Polunin has been quoted to be the best male dancer of his generation, and has been linked to the very greatest of all time such as Nureyev and Barysjnikov. Being such an amazing performer and dancer does not come from nothing though, and this is the part that is so often forgotten in the search for success. What does it really mean to be successful, and how far are you, and the people around you willing to go to make “it” happen? And when “it” does happen, was it worth the cost?
At what should have been the very height of his career, Sergei decided to say goodbye to the world of professional dancing by performing one last dance, depicting his struggle with the decision, in the video “Take Me To Church”. That video instantly went viral, and suddenly his life took on an unexpected direction.
If you get the chance check out the movie as well.
As I am writing this I am midair somewhere over the Pacific Ocean on my way to Hanoi in Vietnam. It is my second longer flight in just a few days and how to prevent getting stiff from all that sitting and speed up recovery is on my mind.
So what can you do to help yourself? My all time favorite is to use the lacrosse ball for the hamstrings and part of the glutes (butt). With all that sitting, blood circulation is compromised, especially in the legs. This creates a lot of stiffness which besides making you move like an old grandma also can have longer lasting effects on your hips and knees. This is due to muscles becoming tight and therefore restricting full extension of the hip and knee, for example being able to straighten the leg completely. If you don’t get this taken care of immediately then pretty soon you can end up with low back pain due to the altered way of moving.
How to avoid all of this stuff? Whenever you can – get up and move a bit extra. It is often said to walk around the cabin as much as you can, but I tend to find this very challenging. Instead I try to add in some squats (and lateral lunges if space permits) every time I get up and go to the bathroom. As a minimum I do 10 squats before and 10 squats after.
When you get back into your seat use the lacrosse ball. You might be able to use a tennis ball but I don’t recommend it as I find it too soft against the seat.
Put the lacrosse ball under one of your hamstrings and then do small, slow movements across the ball with your leg. You can also move your lower leg from side to side and back and forth. There really is no right and wrong here so just try a few different angles and see what works for you. Then after a minute or two move the ball to another area and go through the same procedure. Once you have worked your way through one hamstring move the ball to the next.
I like to do this while watching a movie, and during a 10-12 hour flight I tend to do this at least 4 times. It is a huge help and as you only do small movements with the leg you are not jeopardizing to disturb your fellow passenger, which is a plus.
Of course you can do this on shorter flights too, or actually during any prolonged sitting. I have used this technique during long lectures for instance. Keeping the blood circulation as good as possible in your legs is also very important in preventing blood clots forming. You can read more about that here. I also find that compression socks are a great help. Make sure that you get some good ones that fit you correctly so that they are tight enough but not so tight that they are completely constricting you. You don’t want to feel as if an anaconda is eating its way up your leg! By measuring the width of your calf you should be able to find the right size for you.
The Using the lacrosse ball technique on my hamstrings have really saved me on many long flights so if there is just one thing you should try for your next flight, then try that.
Wishing you happy travel adventures 😉
Here is a motivational video for some more mobility on your next flight.
Air travel health tips from Harvard
“And wouldn’t you like to have the answer to these questions too while we are at it?”
How can I have less back pain?
What can I do to be smarter at work?
What can I do to get more oxygen into my lungs?
What can I do to burn more calories during a day outside of sport?
What can I do to help my digestive organs?
What can I do to help my blood circulation?
What does Ludacris, James Brown, Blue, Elton John, and Bob Marley have to do with this?
What if I told you that all of these questions have the same answer, including making me run 33 marathons? And that it all can be summarized right here by Ludacris in the first 10 seconds of his video:
Yes, that’s right, Ludacris knows what’s up. James Brown was right too when he told us to “get up offa that thing”. According to the book Deskbound there are a lot of reasons why sitting is bad for us, but the top two reasons are
“1. Sitting is an orthopedic disaster and can cause a myriad of body dysfunctions.
2. Sitting means that you are not moving, and being sedentary can have significant negative long-term health impacts.”
The perfect orthopedic storm (click for diagram)
We need to sit less and stand more, and the office is an excellent place to practice this. And if we do sit, we need to sit on the floor like a yogi, or on our knees, or in other positions where we are challenging our mobility, not locked into a hip-glued-stuck at 90 degrees because of excessive sitting. Our homes are an excellent place to practice this “new” way of sitting.
“A standing desk sounds great, but my office won’t supply one, so there is nothing I can do” is the most common comment that I get when this subject arises. Well I happen to disagree with this. First, I do have to say that I think that ALL work places should have the option of a standing desk. It is an investment in their employees health, one that will pay itself back during the long run for sure.
However, lets say that you work in one of these places that will not help you with a full on electric adjustable desk. Get creative and think outside the box! Don’t just give up, it is your health that we are talking about. Give this article to your HR department to give them feedback on what you and your department finds really important, and ask for their help. These days there are also a lot of really easy add-ons to a normal desk that makes it into a standing desk, that are not very expensive. Maybe your office can invest in that? Maybe you can go half-half? Check this out for inexpensive ideas or just google “stand up desk ideas”.
You should also think about the desk or work space you use at home, especially if you have kids. Help them to stay mobile as much as possible, and why not get them a standing desk? The Stand Up Kids Foundation is such a great project, and you should check it out even if you don’t have kids as there is so much useful information there. Listen to the podcast Pursuing Health with Julie Foucher episode #17 where she, Juliet and Kelly Starrett talks about standing vs sitting, and their latest project.
-Ok, so I also would like to have the ability to run 33 marathons in a year, how can I do that?
You automatically burn more calories standing than sitting. If you were to simply stand during normal office hours over the course of a year, you will burn approximately 100 000 extra calories. For a roughly average person running a marathon they would burn about 3300 calories. So, by the simple act of standing while working you have now burnt as many calories as if you had run 33 marathons in a year. Pretty nifty if you ask me!
-How can I have less back pain?
“Workers who used sit-stand desks were 78% more likely to report a pain-free day than those who used regular workstations, according to a Stanford University back pain study. “(A)
-What can I do to help the internal functions of my body?
-What can I do to get more oxygen into my lungs?
-What can I do to help my digestive organs?
Excessive sitting impacts our body’s metabolic system: “Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease.”(B) ~ James Levine, MD, PhD
By standing you will improve the amount of oxygen that gets into your body, by not squashing your lungs while sitting, this also improves the blood circulation as it doesn’t get “cut off” from the pressure around your waist and hips. Less pressure around the stomach area and good blood supply also helps our digestive organs function properly.
-What can I do to be smarter?
Our brains work better with well oxygenated blood which it will get from standing, moving and standing up also activates different areas in the brain that makes us “smarter”. (C) The area responsible for movement is for example close to our memory area in the brain. That means that when our movement center gets activated our memory center gets activated too by close proximity. This is why kids will jump up and down while talking for instance as it is then easier for them to find their words. Also, think about it, when you get a very important phone call, will you stand up and pace around or will you sit down? I am 100% sure that you will be standing up.
Is standing at work the total solution for all your health problems? Of course not, that would be too easy unfortunately. It is however a great and super easy way to minimize the damage you are doing to yourself and stopping the process of your hips being completely glued stuck from a sitting position.
Remember to start gradually and wearing flat shoes or preferably none. Maybe you want to start with standing up first thing when you get into the office, and right after lunch for as long as you find comfortable. If you cannot see yourself standing all the time, try to think of it as interrupted sitting. Change does take time, so keep working on it, and try to avoid long stretches of sitting as much as you can. Ladies, if you are wearing heels, you need to take them off while standing, because they throw your hips into an awkward position no matter how fancy they are due to the angle of the heel. Maybe you can have a pair of flat shoes under your desk and just change for your meetings if need be?
Bob Marley tells us to “get up, stand up”, and Elton John says “I’m still standing”. But, amazingly enough Blue summarizes it perfectly with “All rise, all rise – I rest my case”.
I am already on “marathon #5 for this year, where are you? 😉