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Dr. Briffa John. A Great Day at the Office: 10 Simple Strategies for Maximizing Your Energy and Getting the Best Out of Yourself and Your Day
Copyright
Contents
Introduction
Solving the Energy Crisis
Tried and Tested
Working Wonders
Occupational Hazards
Opportunities Knocked
Taking Care of Business
All Change
Uncommon Knowledge
Make It Easy on Yourself
Chapter Summaries
Chapter 1: Energy to Burn
Chapter 2: Fluid Thinking
Chapter 3: Movable Feast
Chapter 4: Dream Ticket
Chapter 5: Light Relief
Chapter 6: Fit for Business
Chapter 7: Sound Effects
Chapter 8: Breath of Life
Chapter 9: Mind Control
Chapter 10: Habit Forming
Chapter 1. Energy to Burn
PART 1: FROM FOOD INTO ENERGY
From Starch into Sugar
A Question of Balance
Fatigue and lethargy
Loss of concentration and mental sluggishness
Mood issues
Food cravings
Disturbed sleep
Sugar Highs
Insulin: The Fat Controller
On Balance
Are Grains the Staff of Life?
Clutching at Straws
Sensitive Issues
Beans and Lentils
What to Eat?
PART 2: EATING TO LIVE
What’s the Big Idea?
What On Earth Did We Eat?
Is Fat Fattening?
Appetite for Change
The Heart of the Matter
The Question of Cholesterol
When the Drugs Don’t Work
The Essential Nature of Cholesterol
Monounsaturated Fats
Polyunsaturated Fats
Partially-Hydrogenated and Trans Fats
Bad Blood?
Dairy Products
Sensitive Information
Are Dairy Products Fattening?
PART 3: MAKE A MEAL OF IT. Breakfast
Lunch
Dinner
Snacks
THE BOTTOM LINE
Chapter 2. Fluid Thinking
Water, Water, Everywhere
Drying Down
Liquid Engineering
Colour Coded
Just Add Water
Soft Drinks
What About Fructose?
How Much Is Too Much?
Are Artificial Sweeteners a Better Bet?
Fruit Juice and Smoothies
Coconut Water
Coffee and Tea
Milk
Alcohol
Hold Your Drink
1. Don’t be thirsty
2. Don’t be hungry
3. Match each alcoholic drink with one of water
Out and About
Motivation Matters
‘I’ve Got Over a Thousand Bottles’
THE BOTTOM LINE
Chapter 3. Movable Feast
Three Square Meals
The Hunger Games
Unhealthy eating
Alcoholic excess
Mood issues
Weight Issues
Work Issues
Willpower Issues
Appetite Control
So, How Often Should I Eat?
Intermittent Fasting
What To Do?
THE BOTTOM LINE
Chapter 4. Dream Ticket
A Sleep Primer
Sleep and Health
Time for Bed
Are You Getting Enough?
1. Are you regularly woken by an alarm clock?
2. Are you tired when you wake up?
3. Do you use the snooze button?
4. Do you need caffeine in the morning?
5. Do you have difficulty staying awake when you should be energized and alert?
6. Do you catch up on sleep?
7. Do you think you’re getting optimal amounts of sleep?
Sleep Easy. 1. Value sleep
2. Consider going to bed earlier
3. Do a ‘brain dump’
4. Go easy on the caffeine
5. Go easy on the alcohol
6. Eat a primal diet
7. Get light exposure during the day
8. Avoid bright light exposure in the evening
9. Eyeshades
10. Earplugs
11. Sleep apps
Grabbing Forty Winks
Taking the Lag Out of Jet Lag
Flight times
Getting sleep on a red-eye
Food and drink
Light exposure and avoidance
Melatonin
THE BOTTOM LINE
Chapter 5. Light Relief
In the Bleak Midwinter
Lighten Up Your Mood
Into the Light
A Place in the Sun
Are We Really ‘Dying for a Tan’?
Testing Times
Internal Affairs
The Dark Side of Sunscreens
THE BOTTOM LINE
Chapter 6. Fit for Business
1. Cardiovascular exercise
2. Resistance exercise
3. High-intensity intermittent exercise (HIIE)
Be Active
Fitness
General health and disease protection
Brain function
Back pain
Is It OK to Split Exercise Up?
Step Up Your Walking With a Pedometer
A Matter of Time
Diminishing Returns
1. Exercise doesn’t burn that many calories
2. Exercise can lead to us eating more
3. Exercise can cause people to be more sedentary at other times
4. Exercise can suppress the metabolism
Offer Some Resistance
A Complete Workout in 12 Minutes
Special Equipment
1. Elastic exercise band
2. Dumb-bells
The First 6 Minutes
1. Chest. Press-ups
2. Back. One-armed rows
3. Shoulders. Shoulder Press
4. Biceps. Biceps Curls
5. Triceps. Triceps Dips
6. Abdominals. Sit-ups
The Second 6 Minutes
1. Jogging on the spot
2. Squats
How Often Should I Do This?
High-Intensity Intermittent Exercise
How to Do It
Running
Cycling
Rowing
THE BOTTOM LINE
Chapter 7. Sound Effects
Mood Music
Music on the Brain
The Beat is On
Resources
THE BOTTOM LINE
Chapter 8. Breath of Life
Every Breath You Take
Blood Borne
Get it Off Your Chest
Belly Up
Best Practice
Breath for Health
THE BOTTOM LINE
Chapter 9. Mind Control
Your Beating Heart
Heart Rate Variability
Boosting Heart Rate Variability
Be Coherent
Coherence in Action
Change of Heart
The Feel-Good Factor
The attitude of gratitude
Back to the future
Random acts of kindness
Resources
THE BOTTOM LINE
Chapter 10. Habit Forming
Habits Versus Choices
The Motivating Factor
My Smoking Habit Goes Up in a Puff of Smoke
Other Unhealthy Habits Go by the Wayside
How About You?
‘That won’t fill me up’
‘There’s nothing else to eat’
‘I like sandwiches’
‘It’s more expensive’
‘It takes too long’
Change of Life
Who Benefits?
Scientific References
Acknowledgements
Index
About the Author
Contact:
By the Same Author
About the Publisher
