Want to know which foods can help reduce stress? Well welcome to the wonderful world of LEGUMES!!
LEGUMES are powerhouses containing folic acid which is a natural stress buster. LEGUMES are also good sources of protein, resistant starch and soluble fibre (prebiotics that your gut bugs love - so much in fact that they might produce a bit of gas!!), vitamins and minerals.
LEGUMES do contain "antinutrients" which can impair the absorption of certain nutrients which may be a problem if eaten in very large quantities without an adequately varied diet. However soaking, cooking, sprouting and even freezing can help with this.
So enjoy yummy and economical LEGUMES as part of a stress busting diet. For more nutrition tips and recipes sign up for my free newsletter www.lincnutrition.com.audit.
I have co-founded The Authentic Professional, a community where we can come together to have real conversations about what it means to be an authentic leader, explore the complex issues around workplace culture and start the journey to become the change we want to see. I invite you to reflect on your life and see if this is something you are interested in. If so please follow The Authentic Professional Facebook page (above) and if you are in the Brisbane area (or willing to visit!) please come to our inaugural meeting The Authentic Professional 1.0 (link below).
🔥🔥🔥MY CAREER TO DATE
I'm a world leading nutrition and dietetics academic, an Advanced Accredited Practising Dietitian and Nutritionist and Health and Wellness Coach. I'm currently a Professor of Nutrition and Dietetics at Bond University and founder of LINC Nutrition. I'm passionate about helping corporate women and those in leadership positions gain more TIME & ENERGY with less STRESS & BURNOUT to live a life they truly LOVE!! This has evolved after 20 years of climbing the Higher Education corporate ladder only to discover that my life was not aligned to my strengths and values. After a year of re-aligning my life and working on my health I am now living a life I LOVE and want to inspire others (and be their permission slip) to do the same!
🔥🔥🔥🔥QUALS, EXPERTISE & SCIENCEY STUFF
After gaining a Bachelor of Health Science majoring in Nutrition and Dietetics with First Class Honours I worked in several of Australia's leading hospitals and universities. I then completed a PhD in nutrition for people living with cancer which has been the benchmark of nutrition services in radiation oncology. Individually, and with my students, I have won numerous research and teaching awards. I have published over 140 peer-reviewed articles, 10 textbook chapters and several leading evidence-based guidelines which have been used internationally to guide the nutritional management of hundreds of thousands of patients for best patient care. I have a H index of 30, almost 4000 citations and have received over 3 million dollars in research funding. I'm currently Chief Investigator on a Cancer Council-funded grant investigating the impact of ginger on chemotherapy induced nausea and vomiting and I hold other grants in the area of assessing the outcomes following bariatric surgery and the benefits of telehealth for older adults following rehabilitation.
Until 4 months ago when I started LINC Nutrition, I was Head of Program for the Master of Nutrition and Dietetic Practice program and Associate Dean of Research, Faculty of Health Sciences and Medicine at Bond University. During this time, I developed an accredited program of excellence achieving the mission of Producing Dietitians with a Difference who Make a Difference. I have led the development of a certified online nutrition training program for GP’s with HealthCert, taught the next generation of nutrition leaders and graduated 5 PhD scholars.
I am currently the Chair of the Nutrition and Cachexia study group for the Multinational Association for Supportive Care in Cancer (MASCC) and will lead the nutrition section at the MASCC conference held in Spain in 2020. I was a founding board member for the Maggie Beer Foundation and the Lantern Project and have been the Chair of the Research and Scientific committee for AuSPEN, Nutrition Editor for Current Oncology and Associate Editor for Nutrition and Dietetics. I am currently on the SkillsIQ national committee for improving the meal time experience in aged care, COSA Malnutrition and Sarcopenia Position Statement committee and the Scientific Board of Dietitian Connection. I have chaired several conferences and led many plenary and keynote presentations at international and national conferences and invited industry events as well as chairing and participating in panel discussions and debates.
I have had the pleasure (and challenge!) of leading high performance teams and being in senior academic positions while raising 2 children. I have a strong personal interest in managing stress and preventing burnout through selfcare, boundary setting and the link between food and mood. I have found the coaching methodology very useful for this and was inspired to start my own wellness coaching business as a way of helping other high achievers to prioritise their lives for greater joy and values alignment. I focus on mindset & healthy habit formation, personalised nutrition and enjoyable movement.
As you can see my career has led me to this journey of co-founding The Authentic Professionals where we come together to have real conversations about what it means to be an authentic leader, explore the complex issues around workplace culture and start the journey to become the change we want to see. All while having a bloody good time with amazing people!! We'd love for you to become a part of this community and step into your true leadership!
For further information www.lincnutrition.com.au https://bond.edu.au/profile/liz-isenring
We were brought up not to talk about money or politics. Yet so many of us are chasing the dollar to have a good life.
I certainly was and thought I had it all. I had the husband and family (still amazing so very happy there), the house (a few actually- yeah me!), the car (a convertible- midlife crisis anyone?) and the job. I am a professor of nutrition and dietetics and love teaching the next generation of nutrition leaders. My research has guided the care of hundreds (??thousands) of health professionals and improved the care of hundreds of thousands of people around the world. I'm very proud of what I've accomplished and the amazing people that I've worked with.
However, the more senior I got, the more roles and responsibilities I took on. While my team does reasonably well in research support, the national scheme is now a lottery (5-10% success rate anyone) and the expectations of doing more with less keep increasing. Finally after being stretched very thin, not spending time with my family and doing a lot of late night international calls, I evaluated my life. Why the hell am I doing this? My family want more time with me, the pleasant me, not the "I've got another 5 things to do before I go to bed", me. I'm managed to realign my life so I'm using my expertise and experience to help others, I'm happier and healthier (and still get to work part time as a university professor doing what I love). So I ask you the same question I asked myself a year ago. Why are you doing this???
SO ARE YOU WEALTHY? 😁
Or are you working yourself to death?
Do you prioritise yourself? Do you practice self care, take time out, have life goals as well as work goals and follow an effective mindset, nutrition and enjoyable movement plan? 🥰
If not, isn't it time you prioritise yourself? Health is wealth!
If you have the $ and the job but aren't enjoying it and are not experiencing full health then you are not wealthy.
Please feel free to message me if you would like to explore how we can work together to ensure you are living a life that is just as successful as your career and one that you truly LOVE. Health is WEALTH!! x Prof Liz
I knew it all at 10 years old.
What a lovely feeling to be so confident and sure about life!!
I was either going to be a Rockstar or an Astronaut. It fluctuated on the day and it didn't matter because whatever I would be I would be AMAZING. 😀Life would be AMAZING! 🥳🥳🥳
I'd be a millionaire by the time I was 25. I'd be on the Oprah Show because Oprah would personally want to know how I had created such an amazing life making money while helping others.
I'd have 4 or maybe 5 houses all in different countries and would spend my time travelling and helping others (in what way? By being AMAZING of course!). 😎😎😎😎
So as you've probably gathered I haven't been on the Oprah show (although it is still a dream to meet Oprah). I don't have 5 houses dotted around the world (although I'm not doing too badly with investment properties).
I have however spent my career helping others. Patients, clients, students, mentees. By all accounts my life is AMAZING and I am SUCCESSFUL!🙏🙏
I have a rock solid marriage and beautiful family and friends and for that I'm incredibly grateful. 🙏🙏
I have the house, the car and made Professor by 40 years old. In fact I believe I was the youngest Professor of Nutrition and Dietetics at the time. So I had envisaged that I'd spend the next 20 years doing "professory" things like teaching students, research and presenting at international conferences. While I love all those things (especially teaching students and mentoring junior colleagues), its not enough. I really wish it was. Life would be so much easier and more comfortable if it was.
However, I feel a strong calling to help more people one on one. To use my expertise, experience, latest research and networks to help more people to live a life they LOVE. It's a process and I'm almost there. My message to my younger self is that life may not turn out quite how you thought but life is AMAZING if you work at it, find your true purpose and surround yourself with amazing people. 🙏🙏
If you’re a busy, ambitious women who wants to gain TIME & ENERGY and find her true PURPOSE with less stress and burnout please join our Facebook Group – BREAK FREE FROM BURNOUT 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
Work life balance is old news. Did anyone actually achieve balance anyway? It's now about work life integration where activities are aligned to our values and priorities. Achievements in one area such as quality family time, lead to improvements and increased productivity in the other areas of life such as work tasks and strategic planning. I've personally found that mapping my values and goals to my daily activities means that I spend more time doing things that I'm good at and enjoy. I'm happier, more productive and appreciated for my strengths (rather than trying to do it all and stretching myself too thin!!).
What can we do to have better work-life integration and live our best life? Well first you need to really know your values and use them to form your goals. Then focus and celebrate on what you are already doing well. This might be by doing meditation or yoga or playing with the kids or walking the dog. Continue these activities and maybe increase the frequency or duration. Next, I love to look at my diary or calendar and work on appropriate scheduling. I've discovered colour coding for different activities. For example I use red for important meetings, green for me time such as exercise and meditation, orange for teaching and blue for strategic planning. After many years of working through lunch or eating it at my desk I now take a lunch break. I had to start with 10mins as the thought of taking 30minutes out of my work day was too overwhelming. This became a habit within our work area and led to better relationships and increased productivity. It sounds so simple but has had a big impact. So I schedule lunch, exercise, me time and family time in my calendar and treat them the same as the important meetings. I tried to include them in my diary previously but would have cancelled them at a pinch. They are now prioritized and non-negotiable and I have really noticed the benefits of this.
As an academic, I spend a lot of time in my head with my thoughts. I even prided myself on my focus and how I could ignore the sore back and neck and smash out goals. However, as I get older I realise that these niggles and twinges are our body's red flags. If we don't listen to these signs of increased fatigue, stress, memory problems or sore muscles our body will keep giving us these signs and it maybe it will be a really BIG wake up call. Better to manage the small signs now. Put processes in place to prevent the stress and burnout. What I have found worked for me and is supported by the research is prioritising and focusing on simple mindset, nutrition and movement tips. A wellness coach can help you gain clarity on your values, be a sounding board to help you work through your priorities and help keep you accountable to your plans and strategies. After my own challenges while being in very senior positions and managing high performance teams, I have gone part time in my professor position. This means I can now support other high achieving women to live their best lives. I provide a Break Free from Burnout program which focuses on mindset, nutrition and enjoyable movement to ensure your health and wellbeing is optimal. You may also find that you become more productive in your work and look for other leadership opportunities in your career. When you feel great, it permeates all other areas of your life. Based on my own experiences, I believe you need to be happy and fully energised in your own life before you can help others and achieve those top career goals.
If you would like to receive free health tips please complete the Free Health Strategy form on my website (please specify if you would like the call or newsletter only). We have a wonderful community of powerful women supporting other powerful women in our Break Free from Burnout Facebook Group. Invitation link below
This is what my then 4 year old daughter said to me when I called her to dinner one night. Ahhh?! I knew who she had heard that from. What was I role modelling to my children? Here I was trying to be a great mum and continue to excel in my career. Then out of the mouth of babes my own behaviour is reflected back to me. I know I'm not alone as colleagues share their stories of their kids drawing them hunched over their computer or mobile phone in hand. Or the kids ask their mum why they work so much? We aim to have quality time with our children and mostly they are growing up well. (I think, I hope...) but why do we push ourselves so hard to try and do it all?
It has been said that you can have it all but not all at one time. But what does 'have it all' even mean? I think we are so caught up in the "busyness" that many of us have lost focus on what our values, priorities and goals are. Are we letting other people set the agenda and have us work on their priorities and take us away from our own? Are we a "people pleaser" and find it hard to set boundaries and say no? Remember if we say "yes" then we are actually saying "no" to other opportunities. My challenge was that as an academic I am genuinely curious about many things so would take on many research projects and committee activities. All things I felt were important and I was interested in. However, by taking on too much I wasn't giving my best effort and I was stretching myself very, very thin. This impacted my health and my quality time with family.
Are you a high achieving woman trying to manage it all? Being a fabulous mum and supporting all of your kid’s activities and sports? Excelling in your career and trying to attend all those early morning meetings and after work events? Keeping the house in some resemblance of tidy (or at least picking things up from the floor and shoving them in cupboards). Occasionally see friends and family. What are you doing for you? How is your mental and physical health? Do you spend any time in nature and are you regularly committed to activities that are important to you and you find nourishing and revitalising? If your answer is anything other than "hell yeah" maybe it's time you thought about a health and wellbeing coach who can support high achieving women to live their best life! Break Free from Burnout focuses on mindset, nutrition, movement and career coaching to ensure your health and wellbeing is doing just as well as your career!
To join our Free Facebook Group Community of powerful women supporting powerful women click here
Answer - Take a 30-minute lunch break away from your desk
Let me tell you what happened for me when I did this….
Okay after outing myself to my coach that I hadn’t taken a lunch break for years, I felt terrible. Here I was a world leading nutrition and wellness expert. I knew the importance of effective fuel for the body. However, I prided myself on my focus and didn’t want to be interrupted when I was in my flow. After all lunch was for “wimps” according to Gordon Gekko from Wall Street (that should have been my first warning!!).
irstly, I had to start with only a 10-minute lunch break because after years of working through lunch the thought of “wasting” half an hour was overwhelming. However, I soon managed to build up to 30 minutes and very soon after I encouraged the rest of the team to do so as well as the gains were mammoth. Such a simple thing, taking a lunch break outside, away from the desk and spending time enjoying a healthy meal and speaking about life outside of work was life-changing. I noticed an improved mood within myself and a better comradery amongst the team and productivity increased! Why simply because we now had “permission’ to do lunch? Yep this is a true story.
Other benefits included that I was bringing a healthy lunch from home. Much easier to get in my 5 serves of veggies a day if I had a yummy salad or stir fry for lunch that I had brought from home. I also managed to save money by not having to fork out $8-10 for buying lunch every day.
Studies have shown that having even 10 minutes of fresh air increases productivity and decreases stress levels. Improvements in cognitive function were most marked in the areas of crisis response, strategy and information storage (all sound pretty important to increased effectiveness and productivity!) I certainly noticed that my increased productivity within the afternoon more than made up for the 30 minutes lunch break away from work.
So how do you routinely include a lunch break if you’ve been working through lunch for years? For me I needed to schedule it into my electronic calendar and treat it just like an important meeting that couldn’t be moved. I started with 10-minutes. After seeing the benefits after a week, it soon stretched to 20 minutes and then the regular 30-minute lunch break. It became something my team and I looked forward to and helped improve the culture and productivity of the team. Please comment below if you take a break or work through lunch and any strategies you have found useful for staying focused at work.
Want some more tips on how to take regular breaks and promote self-care? Sign up to my Facebook Community “Break Free from Burnout”. https://www.facebook.com/groups/2754575401240267/
You can also receive a free healthy strategy check and newsletters by completing the contact form on the webpage www.lincnutrition.com.au