How to: GET THINGS DONE!

Anyone noticed the mornings are starting to get a little lighter and the evenings stay lighter longer now?  Yep, we are slowly but surely creeping out of January! So congratulate yourselves on getting through officially the darkest 10 weeks of the year!  To celebrate we have been shaking things up a little this week and tackling the dreaded TO DO list that always seems a little longer in January!  We have taken on the TO DO’s in a new fashion – and its working – so this week we wanted to show you how:

 1.   Efficiency and time monitoring

We’ve reached a ground breaking 16 page to do list. That’s bad.  So instead of scratching our heads at the end of each day wondering where the time went and how we can be so utterly good at procrastinating (and perhaps if there is a future career in that?) we figured it was time to refocus and try something different.

At the end of each day my list was a little longer and only a few things were crossed out.  Anyone with me on this so far?   Looking back at a list with the check boxes checked, I do find somehow motivating and satisfying and I know that’s not just me, BUT operating this way clearly wasn’t working anymore, as my list got longer and no sooner had I checked something off, I’d also added another 3 things!  Still sounding familiar?  Stress and a little panic slowly started creeping in and I was wondering

• How come I felt so busy every day but didn’t seem to be getting anywhere 
• How was my to do list just getting longer and more and more unmanageable?

And that’s the word to focus on – management – it comes back to management of my time.  (This is assuming the list was in good order in the first place and I’d already managed my priorities).

• So how and why could we manage and monitor our time to efficiently complete ALL the tasks on the list?

Back in the day, I used to work in PR and we charged our clients per campaign. To break the costs down for them some clients wanted to see how much time, money and manpower we threw into each campaign and when pitching new business we wanted to show how we would assign our resources too.  Time monitoring was also great for senior management so they could see where their employees time was used best, who was dragging and how to be more EFFICIENT.  If you know me, you know efficient is my middle name

• So why was I not finding efficiency in my own daily tasks? 

Well, to learn, I monitored and managed my time and achievement of tasks each day – I literally COSTED my TIME.  It’s so simple.

Here is how simple – take a blank time costing spreadsheet – one axis has the time, the other the day, then fill in the blanks. We would literally note on it at the end of each day, which client/project we spent each hour on and what task we were doing for them. 

	MON	TUES	WED	THURS	FRI…etc
6 to 7
7 to 8
8 to 9…etc

Looking at a spreadsheet like this once completed, we could (among other things)

• Total up the hours and invoice for them – literal time costs
• See who was spending too little or too much time on an individual client, project or task
• Manage our time ourselves to see where we could do better – ie what was taking longer than expected?  What could be automated or delegated? (And of course we would struggle to remember what we were really doing for those last 2 hours of a Friday afternoon….?!)

So what’s that got to do with our January to do list?  Well, we applied this to our daily lives for just one week. We imagined we were paying someone to complete our to do lists looking at how efficient we would find their sheets and where we would be asking questions.  The outcome was seriously useful and quite a shock.  I can see where my time is spent, needed, stretched, squandered and therefore what requires more attention, what can be cut and where I can find more hours. 

The key is after doing this I have found I can be productive rather than busy.  

If you are struggling at all, or finding yourself at the end of the day with more to do than when you started, I really recommend giving this a go. 

*TIP – think of this as opposite to a timetable.  When timetabling a day/week etc you fill the days up ahead of time and try keeping to the schedule, but with this you go about your business as you normally would just logging at the end of each day/week what you did and when.  Seriously it’s a game changer and I wish I’d thought to apply this to my own life earlier!

*NOTE - note if you’re interested you can also monitor your online time these days.  There are apps and trackers and all sorts so writing “online research” is fooling no one if you use these too – you can shock yourself with how much time you really spend on Facebook, Buzzfeed, Youtube….etc

https://www.rescuetime.com/ for example, or just Google “real time monitoring tools”

2.   To do? Or Done?

So we’ve found time and that’s no mean feat let me tell you.  I really do feel like I have more hours in the day because I recognise how I use my time.  Everyone will be different, for example I now know I exercise better in the morning and check Facebook more when I’m hungry – seriously, who knew? – but now this is all worked out, the second thing we’ve tried in the bid to complete the mammoth to do list is actually making another list – stay with me here:

Due to our perhaps irrational love of lists we decided to make a DONE list as well as a TO DO and see how they compare.  Best thing I ever did.  You see if you list what you need to do at the start of the day it makes sense to me to list what I have actually done at the end of the day. A list of accomplishments is like a little pat on the back and that spurs me on.  Practically I can feel a sense of achievement and be proud of myself at the end of each day as making this list and looking back over it, I appreciate all the other things I complete each and every day that are not actually on my to do list!  This stops me beating myself up over not getting things done, when I can look at the DONE list and see that maybe I didn’t do all I set out to do, but I did do all this other stuff that was just as important, or maybe even more so as it interrupted my intentions.

For example:

With the done list you can see there were interruptions, last minute invites and a gym session as yoga class was cancelled as well as other bits and pieces.  All of this is great and shows me that I wasn’t procrastinating after all!  I still achieved a good work out, got some great research and prep done and snuck in an extra meeting and review – the washing and food prep can still be done tomorrow and the inbox is clear so I will definitely have the time.  These tasks can and will roll over, yet I still feel good about the day and not wasting any time.

I know some of you will be reading this thinking just prioritise and don’t set yourself up for failure by adding to much to your list in the first place – this is also true.  We looked into priorities and goal setting at the stat of the year actually and you can read back over that blog on SMARTER GOAL SETTING here:  For me however, right now, if it’s not written down I WILL forget it, so EVERYTHING goes on the to do list.  If you are not like me and prefer to have a small/short list then maybe you are better at setting priorities or better at simply remembering – here are some extra tips for you:

http://greatist.com/happiness/make-a-to-do-list-get-shit-done

https://www.mindtools.com/pages/article/newHTE_05.htm

http://www.lifehack.org/articles/productivity/why-lists-dont-work-and-how-change-that.html

3.   One at a time

Finally, after finding more hours with the time costing more motivation with the done list, I made myself a promise to finish one thing before starting another.  Again for some people this may be a simple but great thing to remember and stick to.  For others it’s good to flit between a few bits and pieces so you dot get bored.  The flitting was what I was doing, but I’m changing it up, so I promise

I will not start a new task until I have completed the one I’m working on. 

And while I’m at it I will not make another cup of tea until I’ve finished drinking the one I have!

Please share your tips on how to GET THINGS DONE via the comments here or on Facebook and Twitter.  Plus we would love to see your TO DO and DONE lists.  Some are so inspiring!  You can share images via  

Facebook / Twitter / Instagram / Pinterest / Google+

For further blog updates, follow us via the button on the right.

And finally for a free consultation, further tips and tricks for getting things done or for any further information, please email: info@nitakothari.com

www.nitakothari.com

 **Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**

Superfoods or superfads? Whats trending for 2016?

Last week the boyfriend asked me “Do you like black pudding?”  Well yes is the answer.  “Good” He says, “Cos that’s a superfood this year”.  Well, as you can imagine I started to wonder 1) How the hell the boy who only drinks Coke and Fanta knew this kind of thing?  2) Where was he getting this information? And 3) How nice that he paid attention and wanted to talk about stuff that interests me!  So on the subject of superfoods and because at the start of a new year we do love a list, I figured I’d give you the no nonsense low down on the superfoods we reckon will be trending in 2016 – and yes, the list does include black pudding! A few of these so called “superfoods” may well be worth a bash and may even become a staple in your kitchen this year.  Others – mainly due to the fact we can’t find them in a regular supermarket and are not willing to take out a 2^nd mortgage to buy them – hmmm, maybe not so much.

Let’s start by looking back at what we ate in 2015:

Avocado  - yep still love them, can’t get enough, even Nigella put avocadoes on toast into her newest recipe book, therefore seal of approval got.

Kale – of course, still blending it up in my morning smoothies, although honestly I only use it when it’s cheaper than spinach cos I like spinach more and they have very similar nutritional properties

Blueberries - I tend to use frozen these days.  Remember fresh fruits are generally seasonal, so when out of season I find it best to buy frozen varieties to add to smoothies.  Just as good on the vitamin front, plus no ice required as these chill down your blend

Quinoa – can’t say it, don’t eat it.  I’m still quite happy using brown rice anyway, which is cheaper, just as filling, and I think tastes better.

Coconut Water – gross.

This year – our 2016 food fad / superfood lists goes something like this:

BLACK PUDDING

Let’s start with the obvious.  Blood sausage is in fact protein packed and carb free.  We like that.  It’s also full of minerals that are often scarce in UK diets – iron and zinc. Plus it contains potassium and calcium – all together boosting concentration and reducing fatigue while filling you up.  Not one for the vegetarians obviously, it’s usually made from curdled and boiled pig blood, pig fat and a mix of spices.

Recommend? Yep we will give this a go (just cos we like it anyway).

CRUCIFEROUS VEGETABLES

Providing vitamin B (plus C and K), folic acid, calcium and magnesium.  These veggies should help boost energy – something we are all generally lacking this time of year.  I can’t say they will help with enthusiasm though – energy, not enthusiasm – remember these are 2 different things!  Cruciferous veg examples: broccoli, cauliflower, sprouts (if you didn’t have enough over xmas), kale, radish.

Recommend? Yep we like these too, so as a bit of variety we may try eating more of these raw (on salad?) this year.

KEFIR /FERMENTED FOODS

Kefir is a fermented milk drink.  Really.  Known as good for your gut as it is a probiotic – providing more good, gut healthy bacteria, to balance out the bad bacteria’s gained from eating too many sugars and processed foods.  I looked for ideas on eating/drinking this as the thought of fermented milk just sounds sour (ha!), so how about adding banana and peanut butter to make a milkshake? 

Recommend?  I haven’t tried it yet myself, but understand the importance of gut health.  If you don’t want to try kefir, maybe stick with the other fermented foods – kimchi or sauerkraut for example.

TEFF

Well there had to be a new super grain in there somewhere and a few keep cropping up, but teff is the easiest to say and seems to be best due to its long standing history as a staple of the Ethiopian diet.  Until last year it was banned from export from Ethiopia, but as that ban has been lifted I can see this becoming more easily accessible and therefore one that totally makes the 2016 superfood list.  It’s a tiny gluten free grain that can be ground into flour.  It’s a low GI food, therefore keeps your blood sugar stable and it’s full of fibre, plus rich in minerals such as iron, calcium, zinc and copper. 

Recommend? Well this may just knock out quinoa, so for that reason alone we say yes to teff!

SEAWEED (especially KELP)

This is a bit of a hangover (and recommended hangover cure) from 2015, but is still acclaimed as a 2016 superfood (fad).  Kelp is full of iodine.  This helps boost metabolism and at the same time acts as a diuretic – it’s therefore been touted as a weight loss aid through 2015.  It’s rich in vitamin C and calcium too.  You can buy seaweed from most Asian supermarkets and its becoming more popular on the bigger general supermarket shelves now too, however it does have a very specific flavour so perhaps leaving it to restaurants and sushi bars to prepare is best. 

Recommend? Give it a go, and try in powdered form added to soups perhaps?

CACTUS WATER

Full of antioxidants, calcium, magnesium and phosphorous.  It’s got less sugar than coconut water and a much fruitier taste. 

Recommend? We hate coconut water so if this is nicer and still good for you then yes – although really we still like a glass of plain old actual water.  Nice and cold, that’s all.

BIRCH WATER

While on the subject of “super waters”, birch water keeps cropping up too.  As well as calcium, magnesium and potassium found in cactus water, this also has electrolytes so may be a good post work out drink.  It also contains polyphenols that act as antioxidants and an anti-inflammatory. 

Recommend? We can’t find it anywhere to try, but if it tastes as good as it sounds we would like to sip some after a good run!

MUSHROOMS

Make room for the mushroom!  Yes – finally one we’ve all heard of before.  A vegetable with vitamin D – the elusive vitamin D that we convert from (even more elusive in the UK) – sunlight! Also containing vitamin B, mushrooms are particularly meaty and so can add texture as well as taste, to many dishes. 

Recommend? With more people taking up the meat free Monday idea and eating more vegetable based meals all the time we totally recommend the addition of the mushroom to this list and to your diet this year.

So far so good, we are recommending all of the above.  Especially the easy ones – black pudding, cruciferous veg and mushrooms!  Yum.

Now for the few that didn’t make the top 8 but are worth a shout out:

Cacao – can we actually be arsed?  I love chocolate, I know it’s full of sugar and crap, but as long as I don’t eat too much I think its ok.  Here’s a massive tip and something we believe in strongly at no nonsense: Don’t demonise foods, don’t put them in good or bad categories where they are either allowed or banned. This will only make you feel guilty when you do in fact eat - and God forbid - enjoy, one of your banned/bad foods.  If you want chocolate, eat some, just not all the time or every day or too much. 

Recommend? You don’t need to substitute cacao.  Although saying that there a few good products we have found that use it  – for example we cannot get enough of these:

  

Matcha – actually we love green tea.  Matcha is like super green tea.  Great!  But it’s still too pricey. Until its price is on par with a nice bag of PG tips we can’t really justify that kind of price – for a drink – with no alcohol! 

Recommend?  If you offered me some for free or at a reasonable price I would drink it all the time.

Bee Pollen – Victoria Beckham eats it every day (allegedly).  Rich in proteins and with more amino acids than eggs, beef or cheese this sounds like a very nutritious food source.  I have no idea what it tastes like (I’m imagining honey…?) but surely it’s made by the bees as food for the bees, so we are stealing it? 

Recommend?  I don’t want to steal from fluffy little baby bees.

Bugs (especially crickets) – Well maybe this one should actually be on the top list as eating bugs could well be the way to go!  A protein source full of vitamin C, that packs a crunch, or can be ground into flour.  Edible crickets are jumping up all over the place (excuse the pun) – they are now being farmed as food grade in America and I’m sure will become more popular when we can get our heads round the fact that we are eating, well, bugs.

Recommend?  If you’re ok with peeling a prawn, then you will probably be fine with these – go for it (and tell me how they taste)

Black Beans – yep the ones you put in your burritos.  Again, maybe these should be on the top list to complete a top 10.  They are gaining in popularity this year due to their high fibre and protein content.  Also – they are cheap.

Recommend? They are cheap, they taste good and they go in burritos, so yes.

Hemp seeds– not cannabis, but yep that stuff middle class crusties of the 90’s liked to make their clothes and bags from.  Yes that same hemp is growing in popularity as a so called superfood. It’s full of plant proteins and minerals, plus the seeds contain omega oils.  During 2015 I substituted hemp milk on cereal, in tea and coffee, milkshakes, and home based recipes.

Recommend?  Hemp replenishes the soil with nutrients as it grows, so it’s good for the environment as well as for us, plus it doesn’t require any pesticides when grown.  I can vouch that hemp milk is super tasty, so it’s yes from us. (We drank this milk:

Moringa – A plant high in calcium and protein – sounds good.  I imagine you can buy in powder form and use in the same way you might use wheatgrass or spirulina – ie make juices or add to smoothies etc.

Recommend?  If you must.  Although it’s still really expensive and not easy to find unless you’re in a health food shop. 

Kohlrabi – a poor ugly looking hybrid of the turnip and cabbage. It can be eaten raw or cooked, but we haven’t had the pleasure of trying this as yet.  It’s a vegetable, therefore low in calories and it’s high in vitamin C.

Recommend? Why not – as soon as we can find some we will try some.

So that wraps up the long list of so called superfoods we will all be eating (or not) in 2016.  Let me know what you think or any recipes you make using these ingredients.  If you’re not keen on trying any of the above, here is a list of “alternative superfoods” that we much prefer (it includes PORK SCRATCHING!) http://www.telegraph.co.uk/food-and-drink/healthy-eating/10-of-the-most-surprising-superfoods/

And just before we sign off for this week – one last list to share – these are the other health “TRENDS” we are predicting this year – keep your eyes peeled for;

Souping (rather than smoothie (ing?) Using veggies in the blender again, this year we will be doing it hot (and by the summer probably cold too!)

Smoothie bars (rather than juice bars) – we predict pick n mix style “bars” popping up, where you can choose your ingredients and they will be whizzed up for you!

Food labelling – we reckon there should be – and hope there will be - more emphasis on clearer and more easily understood labelling of packaged food products, so everyone can make informed choices.

Following (or perhaps preceding this) the sugar tax debate will rage on – more about this in one of our upcoming blogs

A focus on gut health (and fermented foods as well as pre and probiotics) will continue as we understand more about its importance on our overall wellbeing

Finally there will be more of a shift to alternative healthcare and at home wellness – what people can do to help themselves.  In the UK this field is a rapidly growing one as the NHS buckles under the strain and our poor GP’s and junior doctors suffer. 

For more info on superfoods and how to incorporate the right amount of vitamins and minerals in your diet, please give us a shout: info@nitakothari.com or book a free dietary assessment via: bookings@nitakothari.com

To join the superfood debate or to let us know your health trend predictions for 2016 get involved via social media – we are over on:  

Facebook/Twitter/Instagram/Pinterest/Google+/Blogger

And to keep up to date with all our blogs and recipes you can sign up for the newsletter via the link on any page of our website: www.nitakothari.com

**Please remember this is advice ONLY (as is all other information contained in this blog, the website and social media related to it) None of the info or advice is intended to override any recommendation from your GP or health professional**