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Nutrition - 24 Hours – How to have the best business meeting of your life

By Paul Stephen Lubicz – The Wellbeing Manager

Get in the Zone

By using Visualisation you can see your meeting happening in the most perfect way!

I really do believe that the future is created from you!

Events can be manipulated to solve problems you are faced with. You can change things you’re not satisfied with. While there’s no disputing the fact that you can’t always get what you want, it’s also true that you can exercise your innate power through visualisation over the events of your life and make things go your way much more frequently.

To do so, you must understand and use the three mighty forces of power - desire, belief, and expectation.

Before anything you want to happen can occur

• you must desire that it happen
• you must believe that it can happen
• you must expect it to happen

The Desire

To desire something is to feel there will be a measure of satisfaction after the getting of the thing.

You cannot desire a thing unless you feel there will be some satisfaction in the attainment of that desire.

Visualise the amazing sense of satisfaction when you achieve the best possible outcome from your meeting!

The Belief

Belief is mental acceptance of some idea as being true. You accept ideas from others because they are authority figures.

This setting of a belief in your mind (usually at a young and trusting age) comes about because you have absolute trust in the authority (generally the parent, sometimes the religious or educational institution, sometimes another trusted outside agency such as a relative, peer, or the media).

In your mind reinforce the belief that your meeting will be amazing until it strengthens the image in your mind and becomes a fundamental part of your thought processes.

The Expectation

Living in expectation can be dangerous as you leave the door closed for unexpected possibilities, but expectation also allows you to take control and accountability for the situation, the best place to be in a meeting is the drivers seat, be responsible for your own success, expect it to be the best meeting ever!

0 – 4 hours

At the start of the meeting your adrenaline will be high, but don't take it for granted, this is a quick fix ‘high’ that ultimately leads to less focus and concentration. In the first four hours make sure you keep those mental faculties up by:

Eat. Go for whole grains such as a bean salad, or brown rice because these release energy slowly, both to the body and the brain. Also make sure you have plenty of protein such as chicken or fish to support your ability to think and remember and help you cope under the pressure.

Drink. Water, at least 1 litre in the first four hours – your brain is a very thirsty organ.

Take supplements. Chromium, zinc, Vitamin B6 and B3 will help control blood sugar and so help reduce sugar cravings. Vitamin C and vitamin B5 support the adrenal glands and help to prevent you from burning out.

Avoid. Sugary snacks like chocolate or biscuits because they can aggravate blood sugar problems, go for the less sugary fruits like apples, pears, plums or peaches because they release sugar slowly.

4 – 8 hours

At this stage you'll probably suffer your first slump. The early adrenaline will have dissipated and it is easy to get downhearted at the prospect of a long night ahead. Rather than resort to caffeine and sugar, take a five-minute break every 50 minutes - go for a walk, do some stretching, get some fresh air and remember to breathe deeply through your nose to re-oxygenate your whole body.

Eat. Stick with protein, but avoid red meat high in saturated fat and trans fatty acids (heated fats) as they decrease cell membrane fluidity and decrease the binding of insulin to its receptors. Choose oily fish instead like salmon or mackerel and have with plenty of greens and robust vegetables like broccoli or asparagus for maximum alkalizing that helps your body cope with stress.

Drink. Water, if you are getting bored, try green tea which contains a little caffeine but doesn’t over stimulate and make you jittery like coffee. Brew it for just 30 seconds for the best taste.

Avoid. Slumping in your chair and tensing your shoulders. If you start to stiffen you'll get tired much more quickly.

8 – 12 hours

This is when you'll get your second wind. It will be dawn, so make sure your blinds are open and you can see the sunrise. This is a natural stimulant and should give you a much needed energy boost, reminding your body that it is the beginning of a new day. Keep taking regular breaks and keep talking to colleagues - verbal interaction is a great way of keeping the mind active.

Eat. It won't feel much like it, but its morning so have breakfast. Have porridge as the oats are good for slow release, or whole wheat toast with eggs and spinach for the best combination of protein and B vitamins to help you focus for the tasks ahead.

Drink. Stick with water and the occasional green tea. Have diluted apple juice for rehydration and slow sugar release, but avoid other overly sugary fruit juices.

Avoid. A fry up or refined foods such as bagels and white bread. These will only slow you down by putting undue pressure on your liver function.

12 – 16 hours

This is the time when you need to refocus. You've been working for over 12 hours, chances are you'll be feeling slightly depressed and irritable. Even Superman would be getting tired. Now is the time to introduce some breathing techniques to keep you in the game.

The Pranayama Breathe. Sit comfortably in any meditative posture. Sit erect. Keep the palms on the knees and observe your natural breathing. Feel the breath flowing and out of the lungs. Let the breathing be natural and through the nose. Feel the abdominal movement while breathing. While inhaling, let the abdominal wall move out and while exhaling let it move in. Keep your mind clear, only "observing" your breathing. While inhaling, feel the power and energy flow and while exhaling imagine throwing out tension, stress and disease.

This will provide deep relaxation to the body and mind, while calming and strengthening the nervous system and respiratory system. It will also improve concentration and relieve stress, depression, headaches and hypertension.

Eat. If you are really flagging, now is the time to go for some quick release sugars to give you a lift such as bananas.

Drink. Make a quick smoothie with coconut milk, avocado and berries to help keep up your metabolism and motivation. If this isn’t possible buy in some natural commercial smoothies with dark berries and no added sugar to help keep up your metabolism and motivation.

Avoid. Chocolate bars and refined sugar that may seem to give you a lift, but this is only instant gratification and will be followed by brain fog, irritability and reduced motivation.

16 – 20 hours

This is the twilight zone when the body will be at its most fatigued. It's when wars are won and lost, so try this emergency acupressure technique developed by the Chinese army over 3,000 years ago for when their soldiers couldn't march anymore.

Tip - The Zu San Li (Leg three miles). To locate the point place the hand on the bottom ridge of the kneecap (approx three inches below the patella (knee-cap) and one inch lateral or to the outside of the tibia (prominent bone on the front of the lower leg). Apply pressure for 3 minutes! This will increase the energy of the whole body, reduces fatigue, jet lag.

Eat. Keep up your energy and brain power with some raw, unsalted nuts and seeds – almonds, brazils and walnuts are great choices and support the adrenals with B vitamins.

Drink. Peppermint tea to help you digest and get the most nutrients from your food when your gut is under stress with the rest of your body.

Avoid. Crisps that you might crave because of the salt when adrenal tiredness sets in.

20 – 24 hours

The home stretch is in sight, so now's the time to give your body a little boost. Try rubbing the top of your mouth (the palette) with your tongue to wake up your brain. This may tickle, which means it is really doing something – keep going until it is less uncomfortable and repeat this as you need.

Eat. Help yourself continue to focus with any of the foods above, but help to bring back up those mineral and antioxidant levels with a snack of raw vegetables and houmous – it is easy to dip in celery sticks and crunch on a carrot or two!

Drink. Another smoothie to give you some slow-release sweetness that will help you to avoid reaching for the sugar as your resolve starts to wane.

Avoid. Suddenly bingeing to congratulate yourself!