TIGNUM BLOG

Every Day is Really Two Days

Do you ever experience a mental dip in the middle of your afternoon? You start your day strong, you accomplish a lot in the morning, but then your afternoon just seems to stall. As it turns out, you’re not alone. Our recent research shows that 73% of executives experience an afternoon dip 3 or more days/week. What is the impact of this on productivity? What falls through the cracks while you’re suffering from brain fog? What detail did you miss that will come back to haunt you?

The good news is that there is a cure to this problem. A great technique that can be very effective is to look at your day as two half days. You wake up in the morning and hydrate yourself, you get some movement in, you eat a high performance breakfast, you mentally prepare for the big events you have coming in the morning and the result is high performance. So why don’t you do the same for the second half of your day?

What would happen if you approached your lunch like it was the performance meal for your next 5 hours? This means you would limit your portion size, eat a balance of protein, fat, and carbohydrates; and eat lot’s of nutrient dense vegetables. It also means you would hydrate yourself with water and avoid high sugar drinks. Then you could take a 10 minute power nap to accommodate the normal circadian dip that makes you feel tired. Research has shown that power naps can improve productivity by up to 35% (sounds like money in the bank). Finally, you could go for a 5 to 10 minute power walk and at the same time mentally prepare yourself for your afternoon’s critical meetings. You would come back focused, energized, and creative – what a great way to start the second half of your day.

I know what you’re saying, “I don’t have time to do these things.” Funny, you sure have time to be unproductive. If this high performance ritual takes you 20 minutes that means it costs you 6% of the time you have in the afternoon. On the flip side, if you improve your performance and productivity by 20 to 35% for the afternoon, you have made a significant gain. Even better, you’d be healthier, happier, and show up at home after work with more energy and self-esteem (from everything you’ve accomplished).

If you’re tired of working full time for half time results, try splitting your day into two halves and think different about your Mindset, Nutrition, Movement, and Recovery. It won’t happen by chance. Try this approach and let me know your results.

by Scott Peltin, Founder & Chief Performance Officer
TIGNUM - Institute for Sustainable High Performance

Pilots’ Eating Habits may affect their flight performance

(Study by US Army)

Recently I came across a study by Dr. Glenda Lindseth that looked at how diet may affect a pilot’s job performance. Her review of different diet compositions and the effect on decision-making abilities is compelling and worthy of discussion. In her background, she states that aircrew human factors account for approximately 80% of the accidents in the aviation industry. She acknowledges that while the positive effects of a balanced diet and healthy foods have been shown to make significant contributions to improve safety, the effects of diet on cognitive performance are often overlooked. The objective of this study was to test the effects of dietary intake on cognition and flight performance while controlling for all other related factors.

Dr. Lindseth and colleagues enrolled 45 pilots in this study and evaluated their decision making abilities and number of errors following different diets depending on their balance of protein, carbohydrates and fats.  At the end of a session with each diet, the pilots underwent cognitive testing with the standard tests for memory and mental alertness.  The pilots performed significantly better on the short-term memory test and had fewer errors after eating the diets high in fats and complex carbohydrates vs. just high protein. Lindseth suspects the performance edge with the complex carbohydrate and high-fat diets was related to availability and metabolism of B complex vitamins that occurs with carbohydrate intake.

She speculated that the fats supported brain cell communication and  allowed B vitamins to be available for better cognition.  Deficiency of B vitamins has been shown to lead to irritability and poor cognition. In conclusion, Dr. Lindseth indicated that this had a direct impact for the military, especially the pilots who are flying, but also for anybody who needs to be alert and have high cognitive performance. She will be conducting a three-year study to further study the short term and long term effects.

So the question you might ask? How much do you believe your diet affects your job performance? It would be interesting to see how strategic business decisions and negotiations fare with these different diets. I suspect we would see similar results.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Solving the Crisis at the End of the Tunnel

This weekend we were reflecting on this past week, some of the meetings we attended, the presentations we made, and some of the things we read. There were two clear threads.

1.     People are clearly unconscious to the need to consistently invest in the Sustainable High Performance of themselves and their team.

2.     Organizations continue to stretch themselves on their earnings, reorganization and growth goals with absolutely no thought about how the current leaders and teams will physiologically be able to make it happen.

At a meeting with one of the world's largest professional services firms, one of the board members made the comment that too often the hindering factor in the success of a company's reorganization is the energy level of the leaders. Can you imagine the cost of this failure, or even just falling short? Can you measure the cost of the lack of trust that the entire organization has the next time you want to make a major change? All of this because of a complete lack of understanding that it's people that will make a change successful and people don't function well on bread and water (the equivalent of the lack of investment companies are making in supporting these leaders).

In another discussion, we were told of a new CEO of one of the largest global consumer products companies that set the goal of doubling their revenues in the next ten  years. Is this just a lofty goal to motivate the troops or is it actually possible? Only time will tell but one thing is glaringly clear to us. If he doesn't strategically change the company culture, energize the leadership, and make Sustainable High Performance habits the norm rather than the exception, there is no way. Not without burning out the majority of talent, destroying the motivation of the workforce, and making his organization unsustainable.

On reflection, it is clearer and clearer that leaders must shift their perception of Mindset, Nutrition, Movement, and Recovery strategies from a nice to have to a strategic must. If they don't there is very little chance of a light at the end of this tunnel.

by Scott Peltin, Founder and Chief Performance Officer

TIGNUM - Institute for Sustainable High Performance

NEW: We offer the Tignum Premier Program also as an open enrollment version - click here for more details.

Great High Performance Drink

Recently some interesting research came out in the July 2009 Journal of Applied Physiology on the benefits of Beetroot juice in improving exercise performance. This juice, which is high in nitrates, minerals, and Vitamin C, may boost stamina and allow people to exercise up to 16% longer.
 
Professor Andy Jones, from University of Exeter, reported that Beetroot juice may help the body utilize less oxygen while performing more work, thus increasing stamina. He states that the exact mechanism behind these benefits is unclear but still the results are very significant. The researchers commented that the findings could be relevant in those that have compromised cardiovascular, respiratory, or metabolic conditions. Given the fact that 40-55% of the western population are susceptible to these conditions, drinking beetroot juice could be a functional food with great therapeutic benefits.
 
So when you’re preparing for your next must-win meeting you may want to include Beetroot juice on the table. Although you may not be exercising in your meeting, the benefits of this juice’s nutrient density may be just what you need to keep your brain sharp and full of energy.
 
Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

The Crisis at the End of the Tunnel

Lately the news is running stories that the recession may be weakening. The chatter is that many of the key indicators (other than unemployment) are starting to indicate that we may just be a quarter or two from the “light” at the end of the tunnel.

We aren’t so sure. From the leaders we know, our colleagues in the leadership blog world, and the groups we present to, we see a different outcome at the end of the tunnel. Sure many of the cost reductions have had a positive impact on margins and liquidity, but will this be sustainable? Many executives have shared their doubts that the changes and strategies they put in place during this recession will be able to make their organization more capable of reaching their future targets.  Even worse, they question their own energy and capacity to continue to try to keep up, let alone get ahead.

Up until now, many executives could blame the economy for their poor results but how long will this be possible? As companies have stripped their workforce, the patience for low performing leadership seems very thin. We are constantly told that the pressures placed on executives from all the stakeholders increase daily.

At the same time, the recession has taken a toll on many leaders, their teams and their entire organization. This wouldn’t be so bad if there was a break to regain your composure, reenergize your passion, refocus your mindset, and get the troops rallied to move forward. But in business you have to fix the plane while you fly it. If you weren’t exactly full of energy, resilience, and capacity before this most recent crisis, you surely are worse for the wear now.

This is the crisis at the end of the tunnel. There will be many opportunities that emerge from the post recession economy. Unfortunately, too many leaders and organizations will still be in survival mode. They are numb, tired, foggy, and lack the passion to really capitalize. As Seth Godin commented in his blog, they are preparing to place or show but definitely not win.

The last year has been a time of less. Less people, less investment in the people remaining, less optimism, less outward focus (on the customers and the opportunities), and less training. Unfortunately, it has also led to less swimmers. In order to see the light at the end of the tunnel you need to change the paradigm to one of MORE. More energy, more passion, more productivity, more preparation, more focus, and more design.

These things don’t happen by chance they happen by choice. They are the result of your Mindset, Nutrition, Movement, and Recovery habits. How are yours?

by Scott Peltin, Founder, Chief Performance Officer

TIGNUM - Institute for Sustainable High Performance

This week we wanted to share a short presentation we gave at a client event in London. We look forward to hearing your thoughts.


By Jogi Rippel, CEO, Founder
TIGNUM - Institute for Sustainable High Performance

Even though I know better, every once in a while the universe gives me a reminder of how important it is to properly prepare for my key meetings. You know the meetings I'm talking about, the strategy meeting with the CEO, the business plan meeting with the investors, the team meeting to get everyone on the same page. In this case, I was meeting with a well known CEO. The briefing from his assistant was that we would meet in his office at 12:30 and then walk over for lunch at his favorite restaurant.

Usually, even with a nice early lunch meeting I would pack some high performance snacks. But this morning I was running a little late so I decided to roll the dice. As I walked into his office I was greeted by his assistant,  "Hello Mr. Rippel, I apologize but he's running a little late. He should be off the phone with his conference call in a few minutes." Sixty minutes later, with no offer of water or anything, the door opens and I am rushed into the CEO's office. He just finished polishing off a sandwich and here I am hungry, thirsty and on the spot to deliver my message concisely and powerfully.

Two hours later I withered out. There was nothing to drink or snack on in the meeting. Definitely not the way to conduct a high performance meeting. But I'm not writing this blog to slam this CEO or his staff. I'm sharing with you an embarrassing but revealing example of my own low performance preparation for a meeting. It just goes to show that the one time that you don't properly prepare yourself you leave yourself vulnerable for low performance. Sustainable high performance is always a work in progress and proper preparation based on good habits is the first step.

Has this ever happened to you? I'd love to hear your experiences.

By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance

One of the reasons I'm so passionate about Tignum is that I live in the business world and I am constantly reminded of the need for our sustainable high performance strategies.

Two weeks ago we got a new family member. That's right, a 10 week old Labrador puppy named Alana. After two weeks of getting up every three hours to watch her empty her  bladder and to play "bite the toes,"  I decided to conduct my own research study on the effects of sleep deprivation. Below are my preliminary findings:
1. After 3 nights I began to crave sugar and wanted chocolate throughout the day.
2. After 5 nights I lost my motivation to do my morning movement (replaced of course with the broken promise that I would do something after work).
3. After 6 nights I found it difficult to focus and concentrate during meetings or while reading. I also found myself easily irritated (especially by puppies who were born with too small of a bladder to hold it all night).
4. After 1 week I had brain fog. If I were traveling I would swear I had jet lag.
5. Now after just 10 days of reducing my sleep by 20% I am over-eating, craving carbohydrates, performing at a fraction of my potential and feeling apathetic.

This week I entered phase two of my study. I started implementing the strategies that we teach. I've prioritized my to do list and I'm putting my attention, focus and energy into the things that are most important. I'm taking a 20 minute power nap every day after lunch. I'm avoiding sugar and caffeine and instead drinking lots of water and infusing more protein into all of my meals and snacks. I have shifted my movement goals from trying to beat Scott in tennis to just trying to maintain my current level. This means 15 minutes of daily prep in the morning and a nice walk after dinner (with Alana of course).

What are my findings? This stuff works. I am still suffering from not getting enough sleep at night but I am not only functioning, I'm performing at a high level again. I have regained control over the things that I can control and I'm doing what I can to maximize my energy. Better yet, I am now thoroughly enjoying the experience of having a new puppy (like having my shoelaces chewed out, having my neighbors complain about her barking, and getting licked to death every time I sit on the floor).

Last night I ended the study and my wife agreed to get up with Alana. I was so excited to begin studying her reaction to sleep deprivation. Of course, Alana slept all night last night and my wife woke up fully refreshed. Now I'm studying my self talk around how jealous I am of my wife. I'll share that study with you in a future blog.

The key here for all you business men and women is that even if you can't control your sleep (due to kids, deadlines, long hours, travel or even puppies) at least you can implement some high performance strategies to reduce the detrimental impact. If you guys have any other strategies that you have found in your research please share them with us.

By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance

Recently I was asked to present to a group of college students the topic of sustainable living from a Tignum perspective. I knew that they were very familiar with the idea of sustainability from an environmental perspective so I wanted to stimulate them to think about sustainability from a human perspective. I apologize for this being so long but I thought it may provide some great nuggets for you too. Below is my rant:

In today's media the rave is definitely sustainability. Since Al Gore produced the inconvenient truth businesses, and individuals have been challenged on how they can reduce their energy consumption, reduce their carbon emissions, recycle more, consume less, and become more environmentally sustainable. Almost every company has a strategic plan on how to make their brand more "green". This is great for the reduction of global warming and the aversion of an environmental crisis but it doesn't necessarily address the inconvenient truth about humans.

Most human beings have extremely poor habits when it comes to their own sustainability. They count on medical discoveries to keep themselves alive longer but they do nothing to improve the quality of the years they have. Even worse, the demands of the business world are growing and this is exponentially increasing the stress that most people are under. When you combine the fact that we are eating more processed foods, moving less, getting more unhealthy, and under more stress you have the perfect recipe for a disaster (maybe even worse than global warming).

Interestingly enough, some of the solutions for global warming are equally beneficial for our own sustainability. If we consumed less food (especially processed and artificial foods) and eat more locally grown organic foods we would reduce the fuel used for transporting foods, we would reduce the need for packaging, we would reduce the use of pesticides and herbicides, we would produce less pollution, and we would produce more local jobs. But we would also improve our energy levels, enhance our resilience, improve our brain performance, expand our capacity to perform at a high level both at work and away from work. Similarly, if we moved our bodies more by walking, riding our bikes, taking the stairs rather than the elevator, etc. we would use less energy, create less energy, burn more calories, improve our health and become more productive.

We live in a time where expectations for performance are low. We have grown to accept mediocrity from the average person because they don't have the energy, focus, passion or capacity to consistently perform at a high level. This is a crisis. But it's also a huge opportunity.

For those that make their own sustainable high performance a priority they will be rewarded with  a plethora of options. Companies will be competing to get these people because they will be more creative, innovative, productive, and passionate. This is what companies will need to win.

So how can students begin now to invest in their own Sustainable High Performance habits? First, develop a high performance Mindset. That means become solution oriented rather than problem oriented. Quit buying into the drama of rumors and worst case scenarios and start challenging everything to find the truth. Stop settling for imitations and start creating innovations. Be new, be fresh, be passionate and be willing to take a risk. Second, begin eating in a high performance way. Your brain needs the right nutrients to perform its best. You need to keep your blood sugar steady and you need to be sure you are well hydrated. Stop using caffeine as the drug of choice to stay awake and instead use natural organic nutrient dense food to become alive. Stop skipping meals, especially breakfast, and start thinking about what your eating and the way it makes you feel. Eat better, eat more often,  but eat less at each meal. Get rid of sugar whenever possible and eliminate high fructose corn syrup from your diet now - its killing you. Third, move more and sit less. Swear off elevators, escalators, and people movers. You were born with a people mover - your legs. Your body was built to move. When you don't move regularly you are dying - period. Movement creates energy so skip the latte and try the stairs. Exercise is great but you can do less than you think if you just do it every day. Pick something you love like yoga, walking, riding your bike, or a recreational sport. Start looking at your body as something you are going to need for a long time (because you will). Treat it like you own it rather than like you’re just renting it. Finally, be sure to strategically plan for your own rest and recovery. Sleep isn't a luxury its a necessity. During sleep your hormones get balance, your brain gets renewed, your cells regenerate and your immune system gets strong. Learn to breath because breath connects your mind and your body and is the difference between being alive and being dead (if you don't believe me stop breathing and see what happens). Take some time to do nothing. Take powernaps every day (no more than 20 minutes). Plan breaks. Laugh often. All of these things help you recover.

If you do these things savagely well you will have more energy, a better resilience, a high performing brain, and an enhanced capacity. You will feel better, perform better, love better and live better. More importantly, you will be the cream of the crop, the golden nugget, and the most sought after commodity in the future. If you don't believe me, look around. That is what you're competing with and they don't look sustainable to me.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

Today Rafael Nadal won his 5th straight Monte Carlo Masters on Clay. It was an incredible match where once again he was too tough, too focused, too smart and too prepared. In order to pull this super human feat off though he had to win 4 matches in 3 days against 2 other top 4 players.
Rafa’s play reminded me of what today’s business leaders must do. They have to play their best against the best competition even when they're tired. They have to bring their A game to work everyday and they have quickly adapt to the many challenges they see daily and weekly. So as I watched this match (and the post match ceremony) I wondered if there were any Rafa lesson’s that you apply to your performance (at work and away from it).
1.    Before every point Rafa makes sure that his mind is focused and that he has a plan. He never steps up to serve without laser like focus. You can do the same. Before every meeting, every presentation, every must-win event (and most events today are must-win) you can set your intentions and set your energy level and your focus where it needs to be (see previous blog What you focus on grows.)
2.    Rafa comes to every tournament exceptionally well prepared. He is meticulous in the way he manages his Mindset, Nutrition, Movement and Recovery. He understands that in tough competition in tough times you can’t leave anything to chance. You can do the same. Pay attention to the details. Do simple things savagely well. Take care of your most important asset – YOU.
3.    Rafa does a fantastic job of compartmentalizing. That is, he never lets a previous point or shot influence his current point or shot. He doesn’t let an outside element that he can’t control leak into his mindset to poison his game. He takes each thing and puts it into its box and deals with it appropriately (actually he deals with it exceptionally). You can do this too. You finish one meeting, its done. Go back to your office, review what went well, fix what didn’t go well and move on. You have an argument with one customer, one co-worker, or your spouse – compartmentalize it and don’t let it leak into your next conversation. You received some bad news from the market or an internal report, put it into perspective, identify what you need to do (solutions), and move on.
I love watching Rafael Nadal because for a young guy he is a master in his Mindset. I learn so much watching him and you can too. Let me know what you think. Who do you love to watch (doesn’t need to be an athlete) and what do you learn?

By Scott Peltin, Founder, Director of Peformance
TIGNUM - Institute for Sustainable High Performance

For a keynote we researched and analyzed some performance data from former recessions, like the one in the 80s. We came across data showing how mental and physical fatigue increased and how the number of people resorting to drug and alcohol abuse also escalated significantly. Even now, talking to HR professionals we hear more and more stories on increasing burnout statistics, sick days and people who are fed up with all the changes, unrealistic targets, reduced resources etc.
What resonated the most with us was the fact, that one of the key reasons some companies outperform their competitors, even in down cycles is that they continually innovate. The interesting thing is that innovation must come from somewhere, or more accurately, from somebody. So what does your company do for "somebody" to make sure they can perform at their best in a sustainable way while also being able to innovate? What do you do to continually perform at your best?  What do you do to remind yourself  that high performance does happen by design? What about your team? It all comes back to having a clear understanding of what  YOU at your "best" would actually look and feel like. It's the constant reflection of high performance habits in the areas of performance mindset, performance nutrition, performance movement and performance recovery.
And especially in tough times where these things might drop on the priority list, they need to be on top. It's your core asset - your brain, your body - that navigates you through the daily challenges.  As Tom Peters mentioned in an article a couple of weeks ago: "Take care of yourself more than ever."

By Jogi Rippel, CEO and Founder

At Tignum we are all about high performance. Seems like every time we work with a client the topic of meetings and what a waste of time they are comes up. We have brain stormed this topic many times and Seth’s list is a great one (see his full article here) .  A great question that once came up was, Why are meetings scheduled for 1 hour? The answer, we decided, was because that’s how the calendars are broken up in our outlook. The suggestion was to make all meetings 45 minutes. This would create a sense of urgency and more important leave 15 minutes to debrief from one meeting and prepare for the next. This brings up a short list of things that we at Tignum would definitely add to Seth’s great list to make meetings more productive.
1.    Show up ready – this means not only preparing your content but preparing yourself.
This means doing some mental rehearsal, setting some intentions for outcomes, getting yourself into the right state, dialing in your focus, and mentally preparing for all the what ifs. It means doing some movement to energize yourself and to turn on your right brain so you can be innovative and not just another in the box participant. It also means feeding your brain with a high performance snack filled with protein, B vitamins, complex carbohydrates and omega-3 essential fats. This will prevent brain fog, improve your concentration, keep your blood glucose steady, avoid mood swings and make your brain fire on all cylinders (a minimal requirement for any high output meeting).
2.    Be a high performer in the meeting.
This means starting by sitting with good posture at all times. If you don’t think this matters just sit for 60 seconds slouched over like you usually do and see how you feel, how you think and how you concentrate. It means staying hydrated by drinking water instead of sugary drinks or coffee. The brain is made up of 80% water and if you want it to function properly you have to keep it hydrated. It also means keeping the right Mindset by reframing negative non-productive statements, challenging bullshit stories that are full of drama and feed hysteria, and creating solutions rather than excuses.
3.    Set up a meeting culture of high performance by managing the team mindset, providing high performance snacks, and energizing the group with movement.
This means planning and setting expectations, which Seth definitely touched on. But to expand it a little, fill the room with water for everyone, provide high performance snacks not sugar filled partially hydrogenated sleeping pills (doughnuts and cookies). Get the group up moving every chance you can – do walking meetings, take frequent breaks (water helps with this), or just have everyone stretch and do a posture check. This also means challenging the team mindset by keeping each other accountable to stay focused, creative, optimistic and solution oriented.
We could go on forever on this but then it would be just like your last meeting.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

I just checked my blood pressure and it's 124/80.  It's been 6 months since I last checked it, but it's okay.  How is yours?  I ask this because in tough business times, most executives are so focused on solving the business issues that they put their core asset (themselves) second, third or even worse.  Pressure, stress, travel and other extreme demands impact your cardiovascular system and one sign of this is your blood pressure.  The consequences of high blood pressure can be pretty bad. 

I just returned from a stroke clinic at Lake Constance, where I visited a friend who had a brain stroke.  He had high blood pressure but didn't pay attention.  An artery in his brain ruptured.  It's a very sad story.  He just turned 40, has 3 little kids and now has to learn how to swallow, speak, read and walk again.  The problem with blood pressure is that you don't feel it when it's high, and often times don't realize it's high until it's too late.  So let me ask you again; What's your blood pressure? 

By Jogi Rippel, Founder and CEO
TIGNUM - Institute for Sustainable High Performance

Nowadays drugs seem to be everywhere in sports. There are steroids to help players get stronger quicker, There is EPO to enhance endurance. There are stimulants to help players get up for their games and then of course there are barbiturates to help players come down. We have seen gold medal sprinters lose their gold medals, Tour de France teams lose their sponsorships and even a race winner lose his first place finish. This year we saw Olympians and professional cyclists fail drug tests because they weren’t aware that the inventor of CERA, the next generation EPO, also supplied the World Anti-Doping Agency with a test to catch dopers.

With so many examples of athletes getting caught, with such strong repercussions being doled out for getting caught, and with possible life threatening risks of using these drugs – why do so many athletes still do it? The answer is simple – they feel they need to do anything possible to try to win. Even though there are great examples of drug free, highly ethical, scientifically and statistically proven methods of training (such as those used by our partner Athlete’s Performance), athletes continue to be taunted by the quick fix to improve their performance. The crazy thing is that the same thing occurs in the business world. With the crazy demands and growing need to perform, many business executives turn to short cuts to improve their performance and help them make it through the day. Although many of these drugs aren’t illegal (Fortune reports that executive drug addiction is increasing rapidly), they are still unhealthy and unsustainable short cuts with often dangerous side effects. Whether it’s caffeine every time you need to be alert, alcohol every time you need to relax, sleeping pills every time you need to sleep, anti-depressants to fight mood swings, or pain pills every time you have aches and pain – the truth is that there is a better way.

The Tignum strategies are designed to create habits that help you develop yourself into a Sustainable High Performer – drug free. Daily Prep movements and proper hydration help energize you, mobilize you and eliminate musculoskeletal pain. Our Movement, Nutrition, and Recovery strategies are designed to help you get quality sleep, get rid of depression and maximize your creativity and focus whenever you need it. Our Mindset strategies are designed to develop your confidence, clarity and sustainable high performance. The best part is, the Tignum Mindset, Nutrition, Movement and Recovery strategies have no negative side-effects. But I will warn you, they can be addictive.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

I recently read that New Years celebrations are thought to be one of the oldest of all traditions, close to 4000 years old. 

For 2009, Tignum would like to have you Think Different about how to organize your nutritional goals.  Daily, human sustainability, resilience and enhanced mental performance becomes more essential than ever in the current economy.  Your brain function, both in mental toughness and creativity will need to be sharp and in top shape. Why not make this year “the year” to nourish your brain and construct a brain nutritional program to not only enhance mental acuity and agility but also to protect it against stress.

Key nutrients have been shown to protect and nourish the brain while under stress.  L-tyrosine is an amino acid used by the body to produce certain adrenal stress hormones and chemical messengers in the nervous systems (neurotransmitters).  Research shows that levels of L-tyrosine in the brain decline with stress, and by supplying higher levels of tyrosine, it will help reverse this decline and improve brain performance.  Nutritional research also shows that using tyrosine as a supplement can help mental performance during physically stressful situations, such as noise and cold conditions.

Dairy products, lean meats, fish, whole grains (especially quinoa, oats, and millet), avocados, bananas, almonds, sesame seeds, beans (esp. lima beans) are all good sources of tyrosine.  Healthy fats (ie Omega 3 fatty acids), Vitamin C and B vitamin family are also key for brain function. Starting out the New Year with awareness of brain enhancing nutrients can be a great step towards becoming a Sustainable High Performer in 2009.

By Patti Milligan, Director of Nutrition
TIGNUM - Institute for Sustainable High Performance

A breakfast buffet at a nice hotel is a thing of beauty. You know the buffet I’m speaking of. It has all the breads and pastries, eggs, bacon, ham, fruit, yogurt, meat, cheese, juice………….This morning I was getting my breakfast at the buffet at the Hilton in Munich and something hit me. The mindset you take into a buffet determines so much. Yesterday morning I clearly remember thinking about getting my money’s worth at this 26 euro breakfast. I grabbed a plate, and as I frantically worked clockwise around the buffet, I filled my plate to the brim (maybe two). I didn’t miss a beat because I wanted to be sure to get every penny’s worth. I’m sure you’ve done the same so I don’t need to tell you how I felt the next three hours. I was full, bloated, uncomfortable and half asleep. This morning I decided to approach the buffet with a different mindset. I certainly couldn’t change the cost but I could change my mindset. This time I entered with a “get my health’s worth” approach. I was amazed at what a difference it made. Instead of the normal load and run approach, I walked around the buffet once clockwise, once counter-clockwise, and then I was ready to select only the foods I needed to improve my health. I got my protein, my fiber, my fruits, my probiotics and surprisingly it all fit on one plate. In fact, there was actually some room to spare. I relaxed, I didn’t worry about the cost (can’t control it anyway), and I enjoyed every bite. The crazy thing is that all day I have felt great. I have energy, I have focus, and I’m firing on all cylinders. Funny thing, I would certainly pay 26 euros to be this high performance. I guess today I really did get my money’s worth.

By Scott Peltin, Founder, Director of Performance

So often people see TIGNUM as something they should do on their own, something they should do when there is enough “extra” time, something that will make them healthy. What they fail to recognize is that everything we talk about at TIGNUM is designed to help our clients perform their best during the most demanding times.

One of the most rewarding clients we have worked with have been the Unilever Audit teams. These teams travel all over the world and perform internal audits on business groups or small companies that make up the Global Unilever business. These audits are psychologically, physically, emotionally and professionally challenging. They require that a team travel to a location, spend 4 to 6 weeks of intense work, and live away from home in a hotel. It is very stressful and it challenges any routine of normalcy.

This year we completed taking every single member of the Unilever Global Audit team through the TIGNUM program. This gives us a rare opportunity because the team can implement their TIGNUM Sustainable High Performance strategies together. As I’ve always said in the fire service, “No one ever goes into a fire unhealthy and comes out healthier.” The truth is that every crisis or major challenge takes a little away from you. This is why you have to be at your best before it hits, take care of yourself during the event, and recover adequately after it’s over so you’re ready for the next challenge.

After a recent audit in Vietnam, one of our clients emailed me sharing the power of the TIGNUM Sustainable High Performance strategies on his team. This is his note to me.

“It's the first time I've experienced an Audit where the whole team fully embraced the TIGNUM mindset. At the outset the team members agreed to volunteer as Champions to lead the various TIGNUM Pillars (Mindset, Movement, Nutrition, Recovery). From amongst our activities we held daily movement sessions, set aside an area for Power naps, nutritious snacks, etc - all sustained throughout the Audit. It worked. It made for a positive and effective team. In my view, it had an impact on making this a less stressful and successful Audit.“

There is nothing new here, but its clear that sustaining this mindset has an impact on our abilities at an individual and social level....having one motivated person in a team is great, but when everyone is firing on all cylinders it sure does make a difference”

So often it’s difficult for people to see the power of integrating Mindset, Nutrition, Movement and Recovery strategies. They fall into the trap of just thinking it’s a health issue. Clearly this demonstrates this is about performance – yours and the teams. What more can you do to help your team become Sustainable High Performers?

By Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, that have been a staple of the Japanese diet for centuries. Sea vegetables are neither plants nor animals but classified in a group known as algae and are found growing in both marine salt waters as well as fresh water sources.

Archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were relegated for honored guests and royalty. Globally, many countries near coastal waters also have incorporated sea vegetables; they include Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands and coastal South American counties.

You may wonder what is so special nutritionally about these sea vegetables that they have survived the test of time and been incorporated in so many cultures. Interestingly enough, they offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean-the same minerals that are found in human blood. Sea vegetables are a very good source of the B-vitamins, particularly folate-important cancer protective nutrient as well as a regulatory constituent in controlling key inflammatory factors. In addition, sea vegetables contain lignans, plant compounds which help with detoxifying processes in the body.

The major impact of sea vegetables I see, relates to its ability to support thyroid function. In Tignum’s nutrition module we emphasize how to use foods to impact our vitality and optimal energy. The thyroid is vital for regulating metabolism in every cell and plays a role in virtually all physiological functions thus consuming foods to support this vital organ will optimize energy in the body.  Even the slightest imbalance in thyroid function can impact your resilience and performance.

Research has also shown that sea vegetables can be key to reducing inflammation in the body which can be quite key in lowering your risk for many degenerative disease conditions. Interestingly enough, the mineral profile is ideal to also help restore normal sleep patterns especially women who are experiencing symptoms of menopause.

Get to know your sea veggies: There are thousands of types of sea vegetables that are classified into categories by color, known either as brown, red or green sea vegetables. The following are some of the most popular types:

Nori: dark purple-black color that turns phosphorescent green when toasted, famous for its role in making sushi rolls.

Kelp: light brown to dark green in color.

Hijiki: looks like small strands of black wiry pasta, has a strong flavor.

Kombu: very dark in color and generally sold in strips or sheets, oftentimes used as a flavoring for soups.

Wakame: similar to kombu, most commonly used to make Japanese miso soup.

Arame: this lacy, wiry sea vegetable is sweeter and milder in taste than many others

Dulse: soft, chewy texture and a reddish-brown color.

Next week take the opportunity to think different about your resilience and vitality, think like a Sustainable High Performer and choose to try a sea vegetable to support your metabolism!

By Patti Milligan, Diretor of Nutrition

TIGNUM - Institute for Sustainable High Performance

Recently I went to a great Melissa Etheridge concert. For those of you who have attended one of our programs you are familiar with her song “The Inconvenient Truth”. This song is a great reflection song about facing the truth within ourselves, even when it may be inconvenient. I love her songs because they always make me think and feel something significant. This is exactly what happened when I heard one of her new songs “What About Tomorrow”.
This song really resonated with me because this is the essence of what Sustainable High Performance is to me, and TIGNUM. Sure you may perform at a high level today but what about tomorrow? Do you have the habits, strategies, and actions necessary to do it again tomorrow? And the next day?  Are you a Sustainable High Performer or are you just a Blind High Performer (someone who is living on fragile credit)?

As we age we get new experiences, new knowledge, and new opportunities. Unfortunately though, many people have such bad Mindset, Nutrition, Movement and Recovery habits that they never get to take advantage of these new opportunities. They never planned for “Tomorrow”. We need to have the energy, capacity and passion to make “Tomorrow” really special.

Sustainable High Performance doesn’t happen by chance it happens by choice. The choices you make today will truly impact “What Happens Tomorrow”. What will your legacy be? What are your Mindset, Nutrition, Movement and Recovery habits? What happens tomorrow depends on them.

By Scott Peltin,  Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Yesterday I saw a report that predicted employment trends for the next 12 years. In light of the current turmoil of the market I found these trends especially meaningful. The projected trend is that very few workers will be able to retire at the current acceptable retirement ages of 59 to 64. This will be for several reasons. First, due to the challenges businesses are facing with the Generation Y workforce, older executives will be asked to continue working to provide leadership and experience. Second, with the market sensitivity and the growing debt of many nations, it is unlikely that the current government retirement benefit plans will remain healthy enough to support our current retirement ages. Finally, with the progress of modern medicine, the life expectancy is growing longer and longer. Unfortunately, with the rising levels of obesity, heart disease, diabetes, and Alzheimer's disease this may not mean a longer high quality life.

These projections really interested me because one of the things that we try to do at TIGNUM is to help our clients Think Different about their future. We challenge them to plan for their own performance, sustainability and vitality just as they customarily do for their financial health. We say, open your mind, become more aware of your potential to be better tomorrow, and make the changes now so you can enjoy the benefits. Unfortunately, so many people wait for a crisis to really change their habits. With the new trends the need for strong Mindset, Nutrition, Movement and Recovery habits has never been greater- and these four pillars are key to becoming a Sustainable High Performer.

by Jogi Rippel, Founder and CEO

TIGNUM - Institute for Sustainable High Performance

I love to read my monthly issue of Herbalgram. It is published by the Herb Research Foundation and provides a wealth of key botanical research as it applies to health and healing. This summer issue highlighted one of my favorite herbs: lavender.

We are all aware that mental stress impacts the human body in a variety of ways.  This study addressed the effects of stress on restricting the heart’s blood supply which increases the risk of stroke and heart attack. This Japan study looked at the effect of the herb-lavender as aromatherapy on blood flow to the heart and cortisol levels (stress hormone marker). Results showed that men that used 4-5 drops of lavender oil in 20 ml of hot water as aromatherapy in their rooms had statistically significant lower blood levels of cortisol and increased improvement in blood flow to the heart. The researchers concluded that this was the first study of its kind that measured the acute effects of aromatherapy on heart circulation and stress hormones. They hope that more trials will be done to look at the long term effects of aromatherapy on the human body!

This is great news to all Sustainable High Performers, it opens the door to think different about our plants and herbs around us and how our health can be impacted.

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

I just finished reading an interesting book called Think Better by Tim Hurson. It's all about how to become more innovative by improving productive thinking. While I was reading this book it really made me think. I started thinking about what motivated me to think about TIGNUM. Sure there was the motivation of my father being sick but clearly, from the beginning, there was more. That "more" for me was the irony that so many people thought that "thinking differently' just happened. This amazed me and started me down the path to really look at how to help top executives learn to be more innovative, more creative, but most of all better thinkers so they could perform better for longer.

When I met Scott, and we talked about the importance for firefighters to do this under the most stressful situations, I knew we were onto something. Today I realized that the world, and most of our clients, are in one of these "stressful situations". There are huge global challenges, huge business challenges, and huge personal challenges and yet the need for clear, creative, innovative and better thinking has never been higher. Unfortunately, most of the CEO's and other top executives I meet, still think this happens by chance. They think you either have it or you don't.

My experience, through TIGNUM, has taught me that nothing can be further from the truth. Everything can be taught! The tipping point is that just because you Learn it doesn't mean you'll Do it. Doing it is really the key and that's what Scott showed me that firefighters do best. They practice their performance mindset on the small calls, doing the simple things, so that when they need them the most they will be second nature. This is the same approach we have taken with teaching our Mindset, Nutrition, Movement and Recovery habits. We ask our clients to practice them everyday so when the pressure really hits, on those really stressful days (which seem to be coming way more frequently), these habits that make them Sustainable High Performers, will be second nature.

When I hear a client say that they didn't have time to use our high performance strategies I immediately know that here is a client that is leaving their performance and their sustainability, and unfortunately their company's performance to chance. I can't remember who said that desperate times require desperate measures but at Tignum we believe that's a recipe for a disaster. Desperate times (e.g. tough markets, smaller margins, tight competition, high stress, high workloads, etc.) require good habits - Mindset, Nutrition, Movement and Recovery habits!

By Jogi Rippel, CEO

TIGNUM - Institute for Sustainable High Performance

A question I often get is: "How can I use some of the TIGNUM recovery strategies when I'm in the middle of a meeting and I feel the pressure growing?" . This is a great question because clearly you need to stay 100% present during these challenging moments. This may not seem like the appropriate time to put on your ipod, close your eyes, and break into some alternate nostril breathing.

If you really think of the essence of this very common question it is: How do I prevent feeling overwhelmed in the moment that I need to really be a Sustainable High Performer? My answer to this is: "Preparation is everything!".  As Scott often says, he's never seen a firefighter who went into a fire unhealthy and unprepared come out of the fire healthy and prepared. The fact is that the challenges we face chip away at us, unless we are prepared to handle them.

So how do you prepare yourself to be a high performer when you really need it? You practice your Mindset, Nutrition, Movement and Recovery strategies even when you don't think you need them. Everyday you get several often unnoticed opportunities to practice your high performance strategies such as mental imagery, oscillation, eating for brain performance, or moving to increase your creativity and focus. These strategies, and the many others you learned in the TIGNUM program, are cumulative and they strengthen your resolve and resilience for when you need it. Even more important they ensure you will be a high performer even when you find yourself in that pressure cooker.

By André Hartwich, Performance Coach

TIGNUM - Institute for Sustainable High Performance

A study was published in Journal of Nutrition a few months ago that caught my attention. It compared two groups of men and women, one who consumed 45 grams of nuts (namely macademia nuts-which are high in monounsaturated fat) and the other group had no nuts but the same amount of total fat.  The study measured the change in lipid profile between the groups. The results revealed that the nut group had a significant reduction in both LDL (unhealthy) cholesterol and total cholesterol in just 5 weeks as opposed to the group without nuts.

This is great news for blood cholesterol management, which many of us Sustainable High Performers can benefit. But  I think  this study could have gone further and also measured inflammation markers and immune system function. If they had, we would have seen a decrease in inflammation markers and increase in immune system function, which really speaks to long term vitality and resilience. Nuts offer a great profile of key antioxidants and minerals that serve the body well to reduce inflammation and bolster the immune system. At TIGNUM, we want you to Think Different about foods and this is a great study to highlight all that nuts can offer. Go ahead, go nuts! (just watch the quantity to maintain a healthy weight)

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

About three weeks ago, I read Jane Brody’s column in the New York Times(5 Aug 2008) on sorting out coffee’s contradictions. While I enjoy Jane’s thoroughness to her research review, I wanted to share my thoughts and encourage you to  Think Different about reading this at face value.

The article mentions that coffee (in particular caffeine) is not dehydrating because there was very little difference seen in the amount of urine produced by coffee drinkers and non-coffee drinkers. Current cellular hydration studies show that the amount of urine you produce HAS nothing to do with cellular hydration status and how water is distributed throughout the body. True optimal hydration as it relates to energy production, proper body functioning and strong immune system  is not measured by urine quantity. Associating hydration with urine produced is unfortunately prevalent but really a bit of  "old school thinking”. In fact, coffee is highly acidic and facilitates water redistribution, pulling water out of the cells and thus compromising cellular functioning which impacts energy and immune system function.

The article concludes coffee doesn’t contribute to bone density loss and thus doesn’t pose a risk for bone health.  There is question among integrative medicine experts if measuring bone density is the most accurate way to assess bone nutriture and risk for bone thinning disease. They contend that measuring the  “rate of turnover of old bone and new bone” is much more dynamic way to assess bone health and disease risk. Using this criteria, coffee’s tannins and oxalic acids actually have been shown to stunt the bond-building cells (osteoclasts) and therefore do affect the rate of bone turnover and could increase disease risk.

Lastlly, there is strong evidence optimal adrenal health could hold a key to aging gracefully and body rejuvenation. Adrenal glands are critically involved in immune health and overall vitality. Overstimulation of the adrenal glands can lead to adrenal burnout, a condition seen more frequently in younger and younger folks.  Coffee studies show that they "stimulate" adrenals superficially and may in fact play a part in adrenal health.

I would like to re-iterate our TIGNUM Sustainable High Performer nutrition philosophy. First, we invite you to become more aware of how your food and beverage choices impact how you feel and your health. We also believe that there is a moderation and common sense approach to foods. Elevating your awareness can allow you to make different choices and see how they impact your vitality and resilience. Therefore if you choose to enjoy coffee, please do so being fully aware!!

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

This could be great news for one out of three of us that are struggling with high cholesterol!

Recently Mayo Clinic Proceedings published a well controlled study that I was excited about because it showed that patients achieved lower blood cholesterol levels via nutrients (fish oil and red yeast rice combination) even BETTER than a daily statin medication.

Dr. David Becker from Univ. of Penn commented that this research was intriguing  and great news for patients to have an alternative treatment for managing cholesterol levels through natural supplements. He noted that many cholesterol medications have side effects and can stress liver function which can negatively impact health.

The study details revealed the high cholesterol patients that were given a combination of fish oil and red yeast rice had a 42% reduction cholesterol levels. Fish oil quantity was 3000-4000 mg/day. The red yeast rice contained a total monacolin content of 5.3 mg.

Of note, Red yeast rice is the product of yeast grown on rice. It is a dietary staple in some Asian countries, and reportedly contains several compounds that inhibit cholesterol production.

Globally, we are studying nutrients to enhance health, correct bodily dysfunction such as high cholesterol and to rejuvenate cells from aging which will lead to incredible diet regimens that work in harmony with our body. This study is a step in the right direction! Remembering to have adequate fiber from foods such as beans, apples, pears and oats can also help manage healthy cholesterol levels as well! Stay tuned for more great nutrition research- and eat the Sustainable High Performer way!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Once upon a time, gathering and preparing our food must have been a full day's work. Now, the time it takes to whip a meal or find a fast food meal to eat is more like a sprint in our day. When I did individual nutrition counseling, some of the best feedback I received from clients were that when they slowed down and savored their meals they felt better!

I think there are many factors involved with this phenomenon of slowed down eating and feeling better. One being simply digestion, we are wired physiologically to release proper digestive enzymes at least 20 minutes after food is is the digestive tract. So by eating slowly, you help with the proper timing of these enzymes. Other factors such as savoring the aroma of the meal, enjoying your time with meal companions and appreciating the assembly of the meal ambiance that can also contribute to benefits of a slow food meal!!

So, my fellow Sustainable High Performers, celebrate your meal times and take your time... let time be on your side and know you are contributing to your good health.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Every once in a while I hear a CEO or team leader make a comment that sounds something like this: “My team is really burned out, they are pushing hard trying to do more with less. I really wish I could take them through the TIGNUM program so they could learn new strategies for sustainable high performance. I wish I could stop their speed train for the 2 days so they could recharge and see how important they are to me and the business. Unfortunately, I have to make my numbers this quarter or else, so I can’t take the time or spend the money on the team and their Sustainable High Performance right now. Maybe next quarter.”

I can totally appreciate the pressures of business, especially in these tough times. But I have to be brutally honest (a quality I’m not good at hiding). Does it make sense to drive your car and then put oil in it? Does it make sense to play all your soccer games and then go back and have preseason practice? Does it make sense to race a top Formula One race car on old bald warn out tires? Can you imagine if Tiger Woods would not have invested in reinventing his swing 5 times over his career? We wouldn’t have been blessed with his 14th Masters at the US Open – a win that will forever live in the record books as one of the best. In fact, he may have never won a second masters. In Good to Great, Jim Collins, talked about getting the right people on the bus (a morphism for team). I think that’s only half the battle. You have to get the right people on the bus and then you need to make sure they have the energy, vitality, capacity, and health to get you to where you need to go.

At TIGNUM we say over and over again that our client’s performance (and their company’s performance) is built on the foundation of personal energy and performance. And this is held together by each member’s mindset, nutrition, movement and recovery habits. Can you imagine building a house on soft dirt and then saying you will come back later and put in the foundation when you have more time and maybe  more money? In my opinion you can wait till next quarter, or next year, or in your next job, to get your team the necessary mindset, nutrition, movement and recovery strategies they need – but you would have paid many times over for waiting.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

A recent Thailand study took 56 healthy adults and showed that including an egg/day actually improved their lipid profile! This study showed that (healthy) HDL cholesterol actually increased with consuming an egg per day.

The authors concluded that an egg a day can be beneficial for the cholesterol profile in healthy adults. At TIGNUM, this was great news because we also believe an egg, especially the yolk provides great nutrition for the brain. So, being a Sustainable High Performer, try to think of ways to include eggs! It doesn't have to be for breakfast only! Hard boiled eggs as a snack, egg salad or egg crumbles on a salad for lunch and even an egg vegetable frittata for dinner can be a great way to incorporate the versatile egg!!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

In the course of keeping up in the nutrition field and staying on top of trends that people are seeking solutions for their health, I came across some interesting research! One of the top trends in nutrition both in therapeutic and preventive applications is how to combat fatigue through nutrients. This week was a perfect example, while the study was done in an animal model and the application to humans maybe a year or so away, I think it is worth sharing with my fellow Sustainable High Performers!

In a Japanese study, the lead researcher wanted to understand how to impact long term fatigue in the rat model. Could the components of green tea (namely the compound ECGC-epigallocatechin gallate) help the fatigue load in these rats and allow them to handle more stress without compounding the fatigue?

You can see the human application already? Those of us exposed to continual high stress levels which cause fatigue, both mentally and physically would love to know if certain nutritive compounds could help!

Green tea and its extracts already have a positive reputation, with studies reporting they may offer protective effects against Alzheimer's and certain cancers, improve cardiovascular and oral health, and play a positive role in weight management.

The conclusion from Dr. Tanaka's research did in fact show that there is a corresponding oxidative damage to the liver in prolonged fatigue and that the green tea compound ECGC helped alleviate this oxidative damage.

Significant further study is required however before the compound can be considered an option for workaholics at risk of accumulated fatigue.

Research like this is compelling because it brings scientific explanation to what possible health rejuvenating properties does this an ancient food/beverage and ritual of drinking green tea. So "new" restorative nutrition practices may in fact be very old and not new indeed.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

With TIGNUM strategies we encourage you to become aware of what daily habits you can do to impact your vitality and energy and ultimately find ways to implement them! I enjoyed reading about this UK study that even took it a step further. We inherently know that good health behaviors must contribute to feeling  good, but it has not been quantitfied which health habits are more likely to offer the best return to add years to your life. 

University of Cambridge interviewed 20,000 people and calculated those that adopted four particular health habits added an average of 14 years to their life vs. the folks that didn’t have these habits. The habits that had the most impact were:

– Eating fruits and vegetables. (In the TIGNUM program this is adding nutrient density to the diet)
– Not smoking. Smoking not only has a causal relationship to cancer but also is highly oxidative and supplies the body with a toxic load that disrupts normal cell functioning.
– Exercise regularly. (In the TIGNUM program, this is getting some movement daily)
– Drink alcohol in moderation. (In the TIGNUM program, being mindful of what moderation is and reflecting on how you are using alcohol is important to assess whether it is right for you. Keeping in mind that it is hydration robber and contributes significant calories.)

How are you doing with your health habits, are these ones you have incorporated in your Sustainable High Performer lifestyle? I feel with Tignum strategies not only can I hope to have more years but have each year count as a more vital and energetic one.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Today I had a great coaching call with one of my clients from IBM, Michelle Unger (Vice President of Information Management IOT). She just came off of a killer week and a great example of high performance. Michelle just organized the largest ever IBM Information on Demand conference in Europe. As usual, she was probably met with skepticism and doubt about the investment of time and money from IBM. Great accomplishments are often met with great resistance. This was a conference to share the passion of IBM their information on demand platform and products.

Michelle was gleaming about how well the event went. (You can check it out at http://www.youtube.com/watch?v=m5cJYn1GHeY). Most of all she was gleaming about how she used the TIGNUM Mindset, Nutrition, Movement and Recovery strategies to make her peak performance a choice rather than leaving it to chance. She stayed hydrated, focused on her thoughts and controlled the controllable. She saw every challenge as a great opportunity to excel and as we always discuss she saw that Champions take Chances, and Pressure is a Privilege (one of my favorite Billy Jean King sayings). Michelle did some breathing techniques and as you can imagine, sprinted to put out lots of event fires. Even better, at the end – she took a few moments to celebrate her accomplishment and replay all the things she (and her team) did well.

We often use athletic experiences to make our strategies more tangible, but this is a great business example. Most important it will certainly lead to IBM profitability, happy customers, and a greater likelihood of other Sustainable High Performers emerging, after the great example Michelle gave.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Recently we were doing a program with a client and some great questions came up. We were having a leadership discussion about ways to take the TIGNUM strategies in Mindset, Nutrition, Movement and Recovery to the entire work team. The question we asked was, “How can you, as leaders in your organization, impact the sustainable performance of your company (or atleast your direct section)?” The group, as always, was sent out to discuss it in small teams and then to present their thoughts and ideas.

During our discussion the following questions came up: Why do companies provide (at a significant expense) smoking rooms for workers but not recovery rooms? Why is it okay for a person to take as many smoking breaks as they want during the day, but if someone wants to take a power nap or go for a walk for a break the company culture sees that as a negative? Why do some companies (they make ice cream) provide all the free ice cream you want eat but it’s a stretch to get more than one apple a week?  What would happen if every boss sent out a memo that said, Weekends are for recovery – no email allowed? Would these small changes to the workplace help you become a Sustainable High Performer?

These questions all led to some great discussions and although the answers aren’t always easy to come to it does remind me of one thing. When we Think Different and ask different questions we will eventually come up with some Sustainable High Performance answers.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

It seems in nutrition, the studies that attract my attention are studies where the presence or absence of “ordinary foods” consumed seem to have an impact that is noticeable in everyday functioning of our bodies and/or improvement in health! A few months ago a study out of France did catch my attention because it did exactly that! It was a study on brain health and measuring the decline in the mental function over 10 years in 1500 people. It revealed that the ones that ate more often foods that contain a family of phytochemicals-plant based compounds called flavonoids.

While these flavonoids do share a rich research history of benefiting our heart health and boosting our antioxidant levels , this is the first study that I know of which links higher consumption of these foods with better brain function over 10 years!

The key foods in this study were green tea, blueberries, oranges, parsley, apricots, carrots, squash and red wine.

I know as I get older, I recognize that mental sharpness and overall brain alertness directly impacts my daily performance and energy level. Therefore reading about the link that key flavonoid-containing foods may help preserve my mental function seems like a small habit that I can try  to implement on a weekly, if not daily basis, to help me remain a Sustainable High Performer!! I hope you will join me and get encouraged to nourish your brain and add a few to your daily routine.

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

I am always amazed when foods are studied and researchers are able to tease out the specific biological active compounds that offer our body restorative nutrition. While we all know blueberries are healthy, it is intriguing to review the biochemical composition of exactly why it is healthy to our body. Blueberries contain a particular compound, pterostilbene, which is a potent antioxidant. The researchers induced cancer in rats and then fed 1/2 the group this particular phytochemical and saw 57% less cancer lesions develop in this group as opposed to the control group. This compound, Pterostilbene also reduced colonic cell proliferation and inhibited inflammation.
Pterostilbene is an antioxidant that is similar to resveratrol, an antioxidant identified in grapes and red wine that also is recognized for its anticancer properties. Pterostilbene also is found in grapes, but it is more abundant in blueberries, the researchers say. Although colon cancer etiology is not well understood, it is the second leading form of cancer in the US and it appears to have an inflammatory component as many cancers are revealing.
Take home message for our Sustainable High Performers, seems to be that a diet rich in fruits, vegetables and grain can lower the risk of key diseases, in this case offer some protectino for colon cancer.
For me, this is wonderful news because my taste buds love blueberries and now my cells can benefit too!

by
Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

As we discuss in Tignum, becoming a Sustainable High Performer means getting proper nutrition- and fruits and vegetables provide great restorative nutrition. Bell peppers fit this bill, here are some of the facts.

Red bell peppers provide both color and taste to your meals, along with plenty of both vitamins C and A. They are also a concentrated source of carotenoid phytonutrients that provide powerful antioxidant protection against the oxidative damage to cells caused by free radicals.

Free radicals play a major role in the cholesterol build-up associated with the increased risk of heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, and the joint pain and damage seen in arthritis.
The lycopene and beta-cryptoxanthin found in red bell peppers are associated with promoting a healthy heart and lungs, while their lutein and zeaxanthin promote vision health.
So enjoy to your "heart's delight"!!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Did you know that your body requires folic acid (or folate) in order to replace all the cells lining your digestive tract every few days and allof your oxygen-carrying red blood cells every few months?

Folate also helps repair all wounded, aging or damaged cells, helps to keep the cells of your heart and nervous system in top form, and maintains the normal removal of homocysteine (high levels are a marker for increased risk of heart disease).

It turns out one the best foods to supply you with a daily dose of 400 mcg of folic acid is asparagus! This vegetable can be eaten cold in a salad and/or steamed!! Finding ways to include it in your diet would offer your cells a great source of folic acid and accelerate your pathway to becoming a Sustainable High Performer.

Source: world's healthiest food by George Mandler. published 2007.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Just a reminder to you all to get your blood pressure checked at least annually. In our research of over 500 executives we have found that over 40% have hypertension and very few are aware of it. High blood pressure puts you at an elevated risk of a stroke and heart attack. High blood pressure can be easily treated and usually can be prevented with a low fat diet, eating high Omega 3 fatty acid foods, and getting regular cardiovascular exercise.
Unfortunately, there often are no signs of high blood pressure so it has been called the "silent killer". To be safe we recommend you regularly get your blood pressure checked. Sustainable High Performers monitor their blood pressure and keep it at a safe range!

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Broccoli hit the headlines in 1992. Studies undertaken at Johns Hopkins University in Baltimore, Maryland, USA, showed that people who eat significant levels of fruit and vegetables usually have lower rates of cancer. Further studies showed that a particular cancer-protective compound called sulphorophane is found in high quantities in broccoli. This stimulates the body into producing higher than normal amounts of detoxifying enzymes, which can speed the removal of carcinogens from the body.

Researchers also discovered that young broccoli shoots just a few days old, have approximately thirty times the concentration of sulphoraphane found in older plants. Broccoli has other compounds in it which further give it the criteria to be labelled a ‘super-food’. It is rich in fiber and contains both folic acid and vitamin C – both of which enhance the absorption of iron in the body. Furthermore one cupful of broccoli contains more calcium than a glass of milk.

And finally, broccoli can help keep our blood sugar levels balanced as it contains chromium, a mineral needed to enable the body to deal effectively with glucose. So broccoli has its role in the prevention of adult-onset diabetes too! So – it is worth putting broccoli into the shopping basket each week! Better still, how about having broccoli sprouts on an oat biscuit with humus as one of your strategic snacks a few times a week? Embracing the benefits of broccoli will no doubt, bring you one step closer to becoming a Sustainable High Performer!

Frances Mason, Nutrition Coach

TIGNUM - Institute For Sustainable High Performance

From SURVIVE.ABILITY to PERFORM.ABILITY

This week we wanted to share a short presentation we gave at a client event in London. We look forward to hearing your thoughts.


By Jogi Rippel, CEO, Founder
TIGNUM - Institute for Sustainable High Performance

The Moment You've All Been Waiting For

Got Me Again

Even though I know better, every once in a while the universe gives me a reminder of how important it is to properly prepare for my key meetings. You know the meetings I'm talking about, the strategy meeting with the CEO, the business plan meeting with the investors, the team meeting to get everyone on the same page. In this case, I was meeting with a well known CEO. The briefing from his assistant was that we would meet in his office at 12:30 and then walk over for lunch at his favorite restaurant.

Usually, even with a nice early lunch meeting I would pack some high performance snacks. But this morning I was running a little late so I decided to roll the dice. As I walked into his office I was greeted by his assistant,  "Hello Mr. Rippel, I apologize but he's running a little late. He should be off the phone with his conference call in a few minutes." Sixty minutes later, with no offer of water or anything, the door opens and I am rushed into the CEO's office. He just finished polishing off a sandwich and here I am hungry, thirsty and on the spot to deliver my message concisely and powerfully.

Two hours later I withered out. There was nothing to drink or snack on in the meeting. Definitely not the way to conduct a high performance meeting. But I'm not writing this blog to slam this CEO or his staff. I'm sharing with you an embarrassing but revealing example of my own low performance preparation for a meeting. It just goes to show that the one time that you don't properly prepare yourself you leave yourself vulnerable for low performance. Sustainable high performance is always a work in progress and proper preparation based on good habits is the first step.

Has this ever happened to you? I'd love to hear your experiences.

By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance

Even When You Know Better, Sleep Deprivation Sneaks Up On You

One of the reasons I'm so passionate about Tignum is that I live in the business world and I am constantly reminded of the need for our sustainable high performance strategies.

Two weeks ago we got a new family member. That's right, a 10 week old Labrador puppy named Alana. After two weeks of getting up every three hours to watch her empty her  bladder and to play "bite the toes,"  I decided to conduct my own research study on the effects of sleep deprivation. Below are my preliminary findings:
1. After 3 nights I began to crave sugar and wanted chocolate throughout the day.
2. After 5 nights I lost my motivation to do my morning movement (replaced of course with the broken promise that I would do something after work).
3. After 6 nights I found it difficult to focus and concentrate during meetings or while reading. I also found myself easily irritated (especially by puppies who were born with too small of a bladder to hold it all night).
4. After 1 week I had brain fog. If I were traveling I would swear I had jet lag.
5. Now after just 10 days of reducing my sleep by 20% I am over-eating, craving carbohydrates, performing at a fraction of my potential and feeling apathetic.

This week I entered phase two of my study. I started implementing the strategies that we teach. I've prioritized my to do list and I'm putting my attention, focus and energy into the things that are most important. I'm taking a 20 minute power nap every day after lunch. I'm avoiding sugar and caffeine and instead drinking lots of water and infusing more protein into all of my meals and snacks. I have shifted my movement goals from trying to beat Scott in tennis to just trying to maintain my current level. This means 15 minutes of daily prep in the morning and a nice walk after dinner (with Alana of course).

What are my findings? This stuff works. I am still suffering from not getting enough sleep at night but I am not only functioning, I'm performing at a high level again. I have regained control over the things that I can control and I'm doing what I can to maximize my energy. Better yet, I am now thoroughly enjoying the experience of having a new puppy (like having my shoelaces chewed out, having my neighbors complain about her barking, and getting licked to death every time I sit on the floor).

Last night I ended the study and my wife agreed to get up with Alana. I was so excited to begin studying her reaction to sleep deprivation. Of course, Alana slept all night last night and my wife woke up fully refreshed. Now I'm studying my self talk around how jealous I am of my wife. I'll share that study with you in a future blog.

The key here for all you business men and women is that even if you can't control your sleep (due to kids, deadlines, long hours, travel or even puppies) at least you can implement some high performance strategies to reduce the detrimental impact. If you guys have any other strategies that you have found in your research please share them with us.

By Jogi Rippel, Founder, CEO
TIGNUM - Institute for Sustainable High Performance

Human Sustainability

Recently I was asked to present to a group of college students the topic of sustainable living from a Tignum perspective. I knew that they were very familiar with the idea of sustainability from an environmental perspective so I wanted to stimulate them to think about sustainability from a human perspective. I apologize for this being so long but I thought it may provide some great nuggets for you too. Below is my rant:

In today's media the rave is definitely sustainability. Since Al Gore produced the inconvenient truth businesses, and individuals have been challenged on how they can reduce their energy consumption, reduce their carbon emissions, recycle more, consume less, and become more environmentally sustainable. Almost every company has a strategic plan on how to make their brand more "green". This is great for the reduction of global warming and the aversion of an environmental crisis but it doesn't necessarily address the inconvenient truth about humans.

Most human beings have extremely poor habits when it comes to their own sustainability. They count on medical discoveries to keep themselves alive longer but they do nothing to improve the quality of the years they have. Even worse, the demands of the business world are growing and this is exponentially increasing the stress that most people are under. When you combine the fact that we are eating more processed foods, moving less, getting more unhealthy, and under more stress you have the perfect recipe for a disaster (maybe even worse than global warming).

Interestingly enough, some of the solutions for global warming are equally beneficial for our own sustainability. If we consumed less food (especially processed and artificial foods) and eat more locally grown organic foods we would reduce the fuel used for transporting foods, we would reduce the need for packaging, we would reduce the use of pesticides and herbicides, we would produce less pollution, and we would produce more local jobs. But we would also improve our energy levels, enhance our resilience, improve our brain performance, expand our capacity to perform at a high level both at work and away from work. Similarly, if we moved our bodies more by walking, riding our bikes, taking the stairs rather than the elevator, etc. we would use less energy, create less energy, burn more calories, improve our health and become more productive.

We live in a time where expectations for performance are low. We have grown to accept mediocrity from the average person because they don't have the energy, focus, passion or capacity to consistently perform at a high level. This is a crisis. But it's also a huge opportunity.

For those that make their own sustainable high performance a priority they will be rewarded with  a plethora of options. Companies will be competing to get these people because they will be more creative, innovative, productive, and passionate. This is what companies will need to win.

So how can students begin now to invest in their own Sustainable High Performance habits? First, develop a high performance Mindset. That means become solution oriented rather than problem oriented. Quit buying into the drama of rumors and worst case scenarios and start challenging everything to find the truth. Stop settling for imitations and start creating innovations. Be new, be fresh, be passionate and be willing to take a risk. Second, begin eating in a high performance way. Your brain needs the right nutrients to perform its best. You need to keep your blood sugar steady and you need to be sure you are well hydrated. Stop using caffeine as the drug of choice to stay awake and instead use natural organic nutrient dense food to become alive. Stop skipping meals, especially breakfast, and start thinking about what your eating and the way it makes you feel. Eat better, eat more often,  but eat less at each meal. Get rid of sugar whenever possible and eliminate high fructose corn syrup from your diet now - its killing you. Third, move more and sit less. Swear off elevators, escalators, and people movers. You were born with a people mover - your legs. Your body was built to move. When you don't move regularly you are dying - period. Movement creates energy so skip the latte and try the stairs. Exercise is great but you can do less than you think if you just do it every day. Pick something you love like yoga, walking, riding your bike, or a recreational sport. Start looking at your body as something you are going to need for a long time (because you will). Treat it like you own it rather than like you’re just renting it. Finally, be sure to strategically plan for your own rest and recovery. Sleep isn't a luxury its a necessity. During sleep your hormones get balance, your brain gets renewed, your cells regenerate and your immune system gets strong. Learn to breath because breath connects your mind and your body and is the difference between being alive and being dead (if you don't believe me stop breathing and see what happens). Take some time to do nothing. Take powernaps every day (no more than 20 minutes). Plan breaks. Laugh often. All of these things help you recover.

If you do these things savagely well you will have more energy, a better resilience, a high performing brain, and an enhanced capacity. You will feel better, perform better, love better and live better. More importantly, you will be the cream of the crop, the golden nugget, and the most sought after commodity in the future. If you don't believe me, look around. That is what you're competing with and they don't look sustainable to me.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

Compartmentalize like Nadal

Today Rafael Nadal won his 5th straight Monte Carlo Masters on Clay. It was an incredible match where once again he was too tough, too focused, too smart and too prepared. In order to pull this super human feat off though he had to win 4 matches in 3 days against 2 other top 4 players.
Rafa’s play reminded me of what today’s business leaders must do. They have to play their best against the best competition even when they're tired. They have to bring their A game to work everyday and they have quickly adapt to the many challenges they see daily and weekly. So as I watched this match (and the post match ceremony) I wondered if there were any Rafa lesson’s that you apply to your performance (at work and away from it).
1.    Before every point Rafa makes sure that his mind is focused and that he has a plan. He never steps up to serve without laser like focus. You can do the same. Before every meeting, every presentation, every must-win event (and most events today are must-win) you can set your intentions and set your energy level and your focus where it needs to be (see previous blog What you focus on grows.)
2.    Rafa comes to every tournament exceptionally well prepared. He is meticulous in the way he manages his Mindset, Nutrition, Movement and Recovery. He understands that in tough competition in tough times you can’t leave anything to chance. You can do the same. Pay attention to the details. Do simple things savagely well. Take care of your most important asset – YOU.
3.    Rafa does a fantastic job of compartmentalizing. That is, he never lets a previous point or shot influence his current point or shot. He doesn’t let an outside element that he can’t control leak into his mindset to poison his game. He takes each thing and puts it into its box and deals with it appropriately (actually he deals with it exceptionally). You can do this too. You finish one meeting, its done. Go back to your office, review what went well, fix what didn’t go well and move on. You have an argument with one customer, one co-worker, or your spouse – compartmentalize it and don’t let it leak into your next conversation. You received some bad news from the market or an internal report, put it into perspective, identify what you need to do (solutions), and move on.
I love watching Rafael Nadal because for a young guy he is a master in his Mindset. I learn so much watching him and you can too. Let me know what you think. Who do you love to watch (doesn’t need to be an athlete) and what do you learn?

By Scott Peltin, Founder, Director of Peformance
TIGNUM - Institute for Sustainable High Performance

What Can We Learn From Former Recessions?

For a keynote we researched and analyzed some performance data from former recessions, like the one in the 80s. We came across data showing how mental and physical fatigue increased and how the number of people resorting to drug and alcohol abuse also escalated significantly. Even now, talking to HR professionals we hear more and more stories on increasing burnout statistics, sick days and people who are fed up with all the changes, unrealistic targets, reduced resources etc.
What resonated the most with us was the fact, that one of the key reasons some companies outperform their competitors, even in down cycles is that they continually innovate. The interesting thing is that innovation must come from somewhere, or more accurately, from somebody. So what does your company do for "somebody" to make sure they can perform at their best in a sustainable way while also being able to innovate? What do you do to continually perform at your best?  What do you do to remind yourself  that high performance does happen by design? What about your team? It all comes back to having a clear understanding of what  YOU at your "best" would actually look and feel like. It's the constant reflection of high performance habits in the areas of performance mindset, performance nutrition, performance movement and performance recovery.
And especially in tough times where these things might drop on the priority list, they need to be on top. It's your core asset - your brain, your body - that navigates you through the daily challenges.  As Tom Peters mentioned in an article a couple of weeks ago: "Take care of yourself more than ever."

By Jogi Rippel, CEO and Founder

The Tignum answer to the Never Ending Meeting Problem

At Tignum we are all about high performance. Seems like every time we work with a client the topic of meetings and what a waste of time they are comes up. We have brain stormed this topic many times and Seth’s list is a great one (see his full article here) .  A great question that once came up was, Why are meetings scheduled for 1 hour? The answer, we decided, was because that’s how the calendars are broken up in our outlook. The suggestion was to make all meetings 45 minutes. This would create a sense of urgency and more important leave 15 minutes to debrief from one meeting and prepare for the next. This brings up a short list of things that we at Tignum would definitely add to Seth’s great list to make meetings more productive.
1.    Show up ready – this means not only preparing your content but preparing yourself.
This means doing some mental rehearsal, setting some intentions for outcomes, getting yourself into the right state, dialing in your focus, and mentally preparing for all the what ifs. It means doing some movement to energize yourself and to turn on your right brain so you can be innovative and not just another in the box participant. It also means feeding your brain with a high performance snack filled with protein, B vitamins, complex carbohydrates and omega-3 essential fats. This will prevent brain fog, improve your concentration, keep your blood glucose steady, avoid mood swings and make your brain fire on all cylinders (a minimal requirement for any high output meeting).
2.    Be a high performer in the meeting.
This means starting by sitting with good posture at all times. If you don’t think this matters just sit for 60 seconds slouched over like you usually do and see how you feel, how you think and how you concentrate. It means staying hydrated by drinking water instead of sugary drinks or coffee. The brain is made up of 80% water and if you want it to function properly you have to keep it hydrated. It also means keeping the right Mindset by reframing negative non-productive statements, challenging bullshit stories that are full of drama and feed hysteria, and creating solutions rather than excuses.
3.    Set up a meeting culture of high performance by managing the team mindset, providing high performance snacks, and energizing the group with movement.
This means planning and setting expectations, which Seth definitely touched on. But to expand it a little, fill the room with water for everyone, provide high performance snacks not sugar filled partially hydrogenated sleeping pills (doughnuts and cookies). Get the group up moving every chance you can – do walking meetings, take frequent breaks (water helps with this), or just have everyone stretch and do a posture check. This also means challenging the team mindset by keeping each other accountable to stay focused, creative, optimistic and solution oriented.
We could go on forever on this but then it would be just like your last meeting.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

How is your blood pressure during the tough times?

I just checked my blood pressure and it's 124/80.  It's been 6 months since I last checked it, but it's okay.  How is yours?  I ask this because in tough business times, most executives are so focused on solving the business issues that they put their core asset (themselves) second, third or even worse.  Pressure, stress, travel and other extreme demands impact your cardiovascular system and one sign of this is your blood pressure.  The consequences of high blood pressure can be pretty bad. 

I just returned from a stroke clinic at Lake Constance, where I visited a friend who had a brain stroke.  He had high blood pressure but didn't pay attention.  An artery in his brain ruptured.  It's a very sad story.  He just turned 40, has 3 little kids and now has to learn how to swallow, speak, read and walk again.  The problem with blood pressure is that you don't feel it when it's high, and often times don't realize it's high until it's too late.  So let me ask you again; What's your blood pressure? 

By Jogi Rippel, Founder and CEO
TIGNUM - Institute for Sustainable High Performance

Performance Drugs

Nowadays drugs seem to be everywhere in sports. There are steroids to help players get stronger quicker, There is EPO to enhance endurance. There are stimulants to help players get up for their games and then of course there are barbiturates to help players come down. We have seen gold medal sprinters lose their gold medals, Tour de France teams lose their sponsorships and even a race winner lose his first place finish. This year we saw Olympians and professional cyclists fail drug tests because they weren’t aware that the inventor of CERA, the next generation EPO, also supplied the World Anti-Doping Agency with a test to catch dopers.

With so many examples of athletes getting caught, with such strong repercussions being doled out for getting caught, and with possible life threatening risks of using these drugs – why do so many athletes still do it? The answer is simple – they feel they need to do anything possible to try to win. Even though there are great examples of drug free, highly ethical, scientifically and statistically proven methods of training (such as those used by our partner Athlete’s Performance), athletes continue to be taunted by the quick fix to improve their performance. The crazy thing is that the same thing occurs in the business world. With the crazy demands and growing need to perform, many business executives turn to short cuts to improve their performance and help them make it through the day. Although many of these drugs aren’t illegal (Fortune reports that executive drug addiction is increasing rapidly), they are still unhealthy and unsustainable short cuts with often dangerous side effects. Whether it’s caffeine every time you need to be alert, alcohol every time you need to relax, sleeping pills every time you need to sleep, anti-depressants to fight mood swings, or pain pills every time you have aches and pain – the truth is that there is a better way.

The Tignum strategies are designed to create habits that help you develop yourself into a Sustainable High Performer – drug free. Daily Prep movements and proper hydration help energize you, mobilize you and eliminate musculoskeletal pain. Our Movement, Nutrition, and Recovery strategies are designed to help you get quality sleep, get rid of depression and maximize your creativity and focus whenever you need it. Our Mindset strategies are designed to develop your confidence, clarity and sustainable high performance. The best part is, the Tignum Mindset, Nutrition, Movement and Recovery strategies have no negative side-effects. But I will warn you, they can be addictive.

By Scott Peltin, Founder, Director of Performance
TIGNUM - Institute for Sustainable High Performance

New Plan to Dine for 2009

I recently read that New Years celebrations are thought to be one of the oldest of all traditions, close to 4000 years old. 

For 2009, Tignum would like to have you Think Different about how to organize your nutritional goals.  Daily, human sustainability, resilience and enhanced mental performance becomes more essential than ever in the current economy.  Your brain function, both in mental toughness and creativity will need to be sharp and in top shape. Why not make this year “the year” to nourish your brain and construct a brain nutritional program to not only enhance mental acuity and agility but also to protect it against stress.

Key nutrients have been shown to protect and nourish the brain while under stress.  L-tyrosine is an amino acid used by the body to produce certain adrenal stress hormones and chemical messengers in the nervous systems (neurotransmitters).  Research shows that levels of L-tyrosine in the brain decline with stress, and by supplying higher levels of tyrosine, it will help reverse this decline and improve brain performance.  Nutritional research also shows that using tyrosine as a supplement can help mental performance during physically stressful situations, such as noise and cold conditions.

Dairy products, lean meats, fish, whole grains (especially quinoa, oats, and millet), avocados, bananas, almonds, sesame seeds, beans (esp. lima beans) are all good sources of tyrosine.  Healthy fats (ie Omega 3 fatty acids), Vitamin C and B vitamin family are also key for brain function. Starting out the New Year with awareness of brain enhancing nutrients can be a great step towards becoming a Sustainable High Performer in 2009.

By Patti Milligan, Director of Nutrition
TIGNUM - Institute for Sustainable High Performance

The Buffet Mindset

A breakfast buffet at a nice hotel is a thing of beauty. You know the buffet I’m speaking of. It has all the breads and pastries, eggs, bacon, ham, fruit, yogurt, meat, cheese, juice………….This morning I was getting my breakfast at the buffet at the Hilton in Munich and something hit me. The mindset you take into a buffet determines so much. Yesterday morning I clearly remember thinking about getting my money’s worth at this 26 euro breakfast. I grabbed a plate, and as I frantically worked clockwise around the buffet, I filled my plate to the brim (maybe two). I didn’t miss a beat because I wanted to be sure to get every penny’s worth. I’m sure you’ve done the same so I don’t need to tell you how I felt the next three hours. I was full, bloated, uncomfortable and half asleep. This morning I decided to approach the buffet with a different mindset. I certainly couldn’t change the cost but I could change my mindset. This time I entered with a “get my health’s worth” approach. I was amazed at what a difference it made. Instead of the normal load and run approach, I walked around the buffet once clockwise, once counter-clockwise, and then I was ready to select only the foods I needed to improve my health. I got my protein, my fiber, my fruits, my probiotics and surprisingly it all fit on one plate. In fact, there was actually some room to spare. I relaxed, I didn’t worry about the cost (can’t control it anyway), and I enjoyed every bite. The crazy thing is that all day I have felt great. I have energy, I have focus, and I’m firing on all cylinders. Funny thing, I would certainly pay 26 euros to be this high performance. I guess today I really did get my money’s worth.

By Scott Peltin, Founder, Director of Performance

The Team Approach

So often people see TIGNUM as something they should do on their own, something they should do when there is enough “extra” time, something that will make them healthy. What they fail to recognize is that everything we talk about at TIGNUM is designed to help our clients perform their best during the most demanding times.

One of the most rewarding clients we have worked with have been the Unilever Audit teams. These teams travel all over the world and perform internal audits on business groups or small companies that make up the Global Unilever business. These audits are psychologically, physically, emotionally and professionally challenging. They require that a team travel to a location, spend 4 to 6 weeks of intense work, and live away from home in a hotel. It is very stressful and it challenges any routine of normalcy.

This year we completed taking every single member of the Unilever Global Audit team through the TIGNUM program. This gives us a rare opportunity because the team can implement their TIGNUM Sustainable High Performance strategies together. As I’ve always said in the fire service, “No one ever goes into a fire unhealthy and comes out healthier.” The truth is that every crisis or major challenge takes a little away from you. This is why you have to be at your best before it hits, take care of yourself during the event, and recover adequately after it’s over so you’re ready for the next challenge.

After a recent audit in Vietnam, one of our clients emailed me sharing the power of the TIGNUM Sustainable High Performance strategies on his team. This is his note to me.

“It's the first time I've experienced an Audit where the whole team fully embraced the TIGNUM mindset. At the outset the team members agreed to volunteer as Champions to lead the various TIGNUM Pillars (Mindset, Movement, Nutrition, Recovery). From amongst our activities we held daily movement sessions, set aside an area for Power naps, nutritious snacks, etc - all sustained throughout the Audit. It worked. It made for a positive and effective team. In my view, it had an impact on making this a less stressful and successful Audit.“

There is nothing new here, but its clear that sustaining this mindset has an impact on our abilities at an individual and social level....having one motivated person in a team is great, but when everyone is firing on all cylinders it sure does make a difference”

So often it’s difficult for people to see the power of integrating Mindset, Nutrition, Movement and Recovery strategies. They fall into the trap of just thinking it’s a health issue. Clearly this demonstrates this is about performance – yours and the teams. What more can you do to help your team become Sustainable High Performers?

By Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Curious about Sea Vegetables

Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, that have been a staple of the Japanese diet for centuries. Sea vegetables are neither plants nor animals but classified in a group known as algae and are found growing in both marine salt waters as well as fresh water sources.

Archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were relegated for honored guests and royalty. Globally, many countries near coastal waters also have incorporated sea vegetables; they include Scotland, Ireland, Norway, Iceland, New Zealand, the Pacific Islands and coastal South American counties.

You may wonder what is so special nutritionally about these sea vegetables that they have survived the test of time and been incorporated in so many cultures. Interestingly enough, they offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean-the same minerals that are found in human blood. Sea vegetables are a very good source of the B-vitamins, particularly folate-important cancer protective nutrient as well as a regulatory constituent in controlling key inflammatory factors. In addition, sea vegetables contain lignans, plant compounds which help with detoxifying processes in the body.

The major impact of sea vegetables I see, relates to its ability to support thyroid function. In Tignum’s nutrition module we emphasize how to use foods to impact our vitality and optimal energy. The thyroid is vital for regulating metabolism in every cell and plays a role in virtually all physiological functions thus consuming foods to support this vital organ will optimize energy in the body.  Even the slightest imbalance in thyroid function can impact your resilience and performance.

Research has also shown that sea vegetables can be key to reducing inflammation in the body which can be quite key in lowering your risk for many degenerative disease conditions. Interestingly enough, the mineral profile is ideal to also help restore normal sleep patterns especially women who are experiencing symptoms of menopause.

Get to know your sea veggies: There are thousands of types of sea vegetables that are classified into categories by color, known either as brown, red or green sea vegetables. The following are some of the most popular types:

Nori: dark purple-black color that turns phosphorescent green when toasted, famous for its role in making sushi rolls.

Kelp: light brown to dark green in color.

Hijiki: looks like small strands of black wiry pasta, has a strong flavor.

Kombu: very dark in color and generally sold in strips or sheets, oftentimes used as a flavoring for soups.

Wakame: similar to kombu, most commonly used to make Japanese miso soup.

Arame: this lacy, wiry sea vegetable is sweeter and milder in taste than many others

Dulse: soft, chewy texture and a reddish-brown color.

Next week take the opportunity to think different about your resilience and vitality, think like a Sustainable High Performer and choose to try a sea vegetable to support your metabolism!

By Patti Milligan, Diretor of Nutrition

TIGNUM - Institute for Sustainable High Performance

What About Tomorrow

Recently I went to a great Melissa Etheridge concert. For those of you who have attended one of our programs you are familiar with her song “The Inconvenient Truth”. This song is a great reflection song about facing the truth within ourselves, even when it may be inconvenient. I love her songs because they always make me think and feel something significant. This is exactly what happened when I heard one of her new songs “What About Tomorrow”.
This song really resonated with me because this is the essence of what Sustainable High Performance is to me, and TIGNUM. Sure you may perform at a high level today but what about tomorrow? Do you have the habits, strategies, and actions necessary to do it again tomorrow? And the next day?  Are you a Sustainable High Performer or are you just a Blind High Performer (someone who is living on fragile credit)?

As we age we get new experiences, new knowledge, and new opportunities. Unfortunately though, many people have such bad Mindset, Nutrition, Movement and Recovery habits that they never get to take advantage of these new opportunities. They never planned for “Tomorrow”. We need to have the energy, capacity and passion to make “Tomorrow” really special.

Sustainable High Performance doesn’t happen by chance it happens by choice. The choices you make today will truly impact “What Happens Tomorrow”. What will your legacy be? What are your Mindset, Nutrition, Movement and Recovery habits? What happens tomorrow depends on them.

By Scott Peltin,  Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Employment Trends Make Sustainable High Performance Even More Important

Yesterday I saw a report that predicted employment trends for the next 12 years. In light of the current turmoil of the market I found these trends especially meaningful. The projected trend is that very few workers will be able to retire at the current acceptable retirement ages of 59 to 64. This will be for several reasons. First, due to the challenges businesses are facing with the Generation Y workforce, older executives will be asked to continue working to provide leadership and experience. Second, with the market sensitivity and the growing debt of many nations, it is unlikely that the current government retirement benefit plans will remain healthy enough to support our current retirement ages. Finally, with the progress of modern medicine, the life expectancy is growing longer and longer. Unfortunately, with the rising levels of obesity, heart disease, diabetes, and Alzheimer's disease this may not mean a longer high quality life.

These projections really interested me because one of the things that we try to do at TIGNUM is to help our clients Think Different about their future. We challenge them to plan for their own performance, sustainability and vitality just as they customarily do for their financial health. We say, open your mind, become more aware of your potential to be better tomorrow, and make the changes now so you can enjoy the benefits. Unfortunately, so many people wait for a crisis to really change their habits. With the new trends the need for strong Mindset, Nutrition, Movement and Recovery habits has never been greater- and these four pillars are key to becoming a Sustainable High Performer.

by Jogi Rippel, Founder and CEO

TIGNUM - Institute for Sustainable High Performance

Lavender Shown to Have Mild Relaxation Effects and May Benefit Circulation

I love to read my monthly issue of Herbalgram. It is published by the Herb Research Foundation and provides a wealth of key botanical research as it applies to health and healing. This summer issue highlighted one of my favorite herbs: lavender.

We are all aware that mental stress impacts the human body in a variety of ways.  This study addressed the effects of stress on restricting the heart’s blood supply which increases the risk of stroke and heart attack. This Japan study looked at the effect of the herb-lavender as aromatherapy on blood flow to the heart and cortisol levels (stress hormone marker). Results showed that men that used 4-5 drops of lavender oil in 20 ml of hot water as aromatherapy in their rooms had statistically significant lower blood levels of cortisol and increased improvement in blood flow to the heart. The researchers concluded that this was the first study of its kind that measured the acute effects of aromatherapy on heart circulation and stress hormones. They hope that more trials will be done to look at the long term effects of aromatherapy on the human body!

This is great news to all Sustainable High Performers, it opens the door to think different about our plants and herbs around us and how our health can be impacted.

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Think Better

I just finished reading an interesting book called Think Better by Tim Hurson. It's all about how to become more innovative by improving productive thinking. While I was reading this book it really made me think. I started thinking about what motivated me to think about TIGNUM. Sure there was the motivation of my father being sick but clearly, from the beginning, there was more. That "more" for me was the irony that so many people thought that "thinking differently' just happened. This amazed me and started me down the path to really look at how to help top executives learn to be more innovative, more creative, but most of all better thinkers so they could perform better for longer.

When I met Scott, and we talked about the importance for firefighters to do this under the most stressful situations, I knew we were onto something. Today I realized that the world, and most of our clients, are in one of these "stressful situations". There are huge global challenges, huge business challenges, and huge personal challenges and yet the need for clear, creative, innovative and better thinking has never been higher. Unfortunately, most of the CEO's and other top executives I meet, still think this happens by chance. They think you either have it or you don't.

My experience, through TIGNUM, has taught me that nothing can be further from the truth. Everything can be taught! The tipping point is that just because you Learn it doesn't mean you'll Do it. Doing it is really the key and that's what Scott showed me that firefighters do best. They practice their performance mindset on the small calls, doing the simple things, so that when they need them the most they will be second nature. This is the same approach we have taken with teaching our Mindset, Nutrition, Movement and Recovery habits. We ask our clients to practice them everyday so when the pressure really hits, on those really stressful days (which seem to be coming way more frequently), these habits that make them Sustainable High Performers, will be second nature.

When I hear a client say that they didn't have time to use our high performance strategies I immediately know that here is a client that is leaving their performance and their sustainability, and unfortunately their company's performance to chance. I can't remember who said that desperate times require desperate measures but at Tignum we believe that's a recipe for a disaster. Desperate times (e.g. tough markets, smaller margins, tight competition, high stress, high workloads, etc.) require good habits - Mindset, Nutrition, Movement and Recovery habits!

By Jogi Rippel, CEO

TIGNUM - Institute for Sustainable High Performance

Oscillation

A question I often get is: "How can I use some of the TIGNUM recovery strategies when I'm in the middle of a meeting and I feel the pressure growing?" . This is a great question because clearly you need to stay 100% present during these challenging moments. This may not seem like the appropriate time to put on your ipod, close your eyes, and break into some alternate nostril breathing.

If you really think of the essence of this very common question it is: How do I prevent feeling overwhelmed in the moment that I need to really be a Sustainable High Performer? My answer to this is: "Preparation is everything!".  As Scott often says, he's never seen a firefighter who went into a fire unhealthy and unprepared come out of the fire healthy and prepared. The fact is that the challenges we face chip away at us, unless we are prepared to handle them.

So how do you prepare yourself to be a high performer when you really need it? You practice your Mindset, Nutrition, Movement and Recovery strategies even when you don't think you need them. Everyday you get several often unnoticed opportunities to practice your high performance strategies such as mental imagery, oscillation, eating for brain performance, or moving to increase your creativity and focus. These strategies, and the many others you learned in the TIGNUM program, are cumulative and they strengthen your resolve and resilience for when you need it. Even more important they ensure you will be a high performer even when you find yourself in that pressure cooker.

By André Hartwich, Performance Coach

TIGNUM - Institute for Sustainable High Performance

Going Nuts Can Be a Good Thing

A study was published in Journal of Nutrition a few months ago that caught my attention. It compared two groups of men and women, one who consumed 45 grams of nuts (namely macademia nuts-which are high in monounsaturated fat) and the other group had no nuts but the same amount of total fat.  The study measured the change in lipid profile between the groups. The results revealed that the nut group had a significant reduction in both LDL (unhealthy) cholesterol and total cholesterol in just 5 weeks as opposed to the group without nuts.

This is great news for blood cholesterol management, which many of us Sustainable High Performers can benefit. But  I think  this study could have gone further and also measured inflammation markers and immune system function. If they had, we would have seen a decrease in inflammation markers and increase in immune system function, which really speaks to long term vitality and resilience. Nuts offer a great profile of key antioxidants and minerals that serve the body well to reduce inflammation and bolster the immune system. At TIGNUM, we want you to Think Different about foods and this is a great study to highlight all that nuts can offer. Go ahead, go nuts! (just watch the quantity to maintain a healthy weight)

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Some Insights on Coffee

About three weeks ago, I read Jane Brody’s column in the New York Times(5 Aug 2008) on sorting out coffee’s contradictions. While I enjoy Jane’s thoroughness to her research review, I wanted to share my thoughts and encourage you to  Think Different about reading this at face value.

The article mentions that coffee (in particular caffeine) is not dehydrating because there was very little difference seen in the amount of urine produced by coffee drinkers and non-coffee drinkers. Current cellular hydration studies show that the amount of urine you produce HAS nothing to do with cellular hydration status and how water is distributed throughout the body. True optimal hydration as it relates to energy production, proper body functioning and strong immune system  is not measured by urine quantity. Associating hydration with urine produced is unfortunately prevalent but really a bit of  "old school thinking”. In fact, coffee is highly acidic and facilitates water redistribution, pulling water out of the cells and thus compromising cellular functioning which impacts energy and immune system function.

The article concludes coffee doesn’t contribute to bone density loss and thus doesn’t pose a risk for bone health.  There is question among integrative medicine experts if measuring bone density is the most accurate way to assess bone nutriture and risk for bone thinning disease. They contend that measuring the  “rate of turnover of old bone and new bone” is much more dynamic way to assess bone health and disease risk. Using this criteria, coffee’s tannins and oxalic acids actually have been shown to stunt the bond-building cells (osteoclasts) and therefore do affect the rate of bone turnover and could increase disease risk.

Lastlly, there is strong evidence optimal adrenal health could hold a key to aging gracefully and body rejuvenation. Adrenal glands are critically involved in immune health and overall vitality. Overstimulation of the adrenal glands can lead to adrenal burnout, a condition seen more frequently in younger and younger folks.  Coffee studies show that they "stimulate" adrenals superficially and may in fact play a part in adrenal health.

I would like to re-iterate our TIGNUM Sustainable High Performer nutrition philosophy. First, we invite you to become more aware of how your food and beverage choices impact how you feel and your health. We also believe that there is a moderation and common sense approach to foods. Elevating your awareness can allow you to make different choices and see how they impact your vitality and resilience. Therefore if you choose to enjoy coffee, please do so being fully aware!!

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Healthy Cholesterol levels achieved by Nutrients vs. Medications

This could be great news for one out of three of us that are struggling with high cholesterol!

Recently Mayo Clinic Proceedings published a well controlled study that I was excited about because it showed that patients achieved lower blood cholesterol levels via nutrients (fish oil and red yeast rice combination) even BETTER than a daily statin medication.

Dr. David Becker from Univ. of Penn commented that this research was intriguing  and great news for patients to have an alternative treatment for managing cholesterol levels through natural supplements. He noted that many cholesterol medications have side effects and can stress liver function which can negatively impact health.

The study details revealed the high cholesterol patients that were given a combination of fish oil and red yeast rice had a 42% reduction cholesterol levels. Fish oil quantity was 3000-4000 mg/day. The red yeast rice contained a total monacolin content of 5.3 mg.

Of note, Red yeast rice is the product of yeast grown on rice. It is a dietary staple in some Asian countries, and reportedly contains several compounds that inhibit cholesterol production.

Globally, we are studying nutrients to enhance health, correct bodily dysfunction such as high cholesterol and to rejuvenate cells from aging which will lead to incredible diet regimens that work in harmony with our body. This study is a step in the right direction! Remembering to have adequate fiber from foods such as beans, apples, pears and oats can also help manage healthy cholesterol levels as well! Stay tuned for more great nutrition research- and eat the Sustainable High Performer way!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Going Back to Slow Food: Could it be the Secret for Good Health?

Once upon a time, gathering and preparing our food must have been a full day's work. Now, the time it takes to whip a meal or find a fast food meal to eat is more like a sprint in our day. When I did individual nutrition counseling, some of the best feedback I received from clients were that when they slowed down and savored their meals they felt better!

I think there are many factors involved with this phenomenon of slowed down eating and feeling better. One being simply digestion, we are wired physiologically to release proper digestive enzymes at least 20 minutes after food is is the digestive tract. So by eating slowly, you help with the proper timing of these enzymes. Other factors such as savoring the aroma of the meal, enjoying your time with meal companions and appreciating the assembly of the meal ambiance that can also contribute to benefits of a slow food meal!!

So, my fellow Sustainable High Performers, celebrate your meal times and take your time... let time be on your side and know you are contributing to your good health.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Building the Right Foundation for Success: Sustainability

Every once in a while I hear a CEO or team leader make a comment that sounds something like this: “My team is really burned out, they are pushing hard trying to do more with less. I really wish I could take them through the TIGNUM program so they could learn new strategies for sustainable high performance. I wish I could stop their speed train for the 2 days so they could recharge and see how important they are to me and the business. Unfortunately, I have to make my numbers this quarter or else, so I can’t take the time or spend the money on the team and their Sustainable High Performance right now. Maybe next quarter.”

I can totally appreciate the pressures of business, especially in these tough times. But I have to be brutally honest (a quality I’m not good at hiding). Does it make sense to drive your car and then put oil in it? Does it make sense to play all your soccer games and then go back and have preseason practice? Does it make sense to race a top Formula One race car on old bald warn out tires? Can you imagine if Tiger Woods would not have invested in reinventing his swing 5 times over his career? We wouldn’t have been blessed with his 14th Masters at the US Open – a win that will forever live in the record books as one of the best. In fact, he may have never won a second masters. In Good to Great, Jim Collins, talked about getting the right people on the bus (a morphism for team). I think that’s only half the battle. You have to get the right people on the bus and then you need to make sure they have the energy, vitality, capacity, and health to get you to where you need to go.

At TIGNUM we say over and over again that our client’s performance (and their company’s performance) is built on the foundation of personal energy and performance. And this is held together by each member’s mindset, nutrition, movement and recovery habits. Can you imagine building a house on soft dirt and then saying you will come back later and put in the foundation when you have more time and maybe  more money? In my opinion you can wait till next quarter, or next year, or in your next job, to get your team the necessary mindset, nutrition, movement and recovery strategies they need – but you would have paid many times over for waiting.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Eggs help boost our healthy (HDL) cholesterol

A recent Thailand study took 56 healthy adults and showed that including an egg/day actually improved their lipid profile! This study showed that (healthy) HDL cholesterol actually increased with consuming an egg per day.

The authors concluded that an egg a day can be beneficial for the cholesterol profile in healthy adults. At TIGNUM, this was great news because we also believe an egg, especially the yolk provides great nutrition for the brain. So, being a Sustainable High Performer, try to think of ways to include eggs! It doesn't have to be for breakfast only! Hard boiled eggs as a snack, egg salad or egg crumbles on a salad for lunch and even an egg vegetable frittata for dinner can be a great way to incorporate the versatile egg!!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Amazing Green Tea!

In the course of keeping up in the nutrition field and staying on top of trends that people are seeking solutions for their health, I came across some interesting research! One of the top trends in nutrition both in therapeutic and preventive applications is how to combat fatigue through nutrients. This week was a perfect example, while the study was done in an animal model and the application to humans maybe a year or so away, I think it is worth sharing with my fellow Sustainable High Performers!

In a Japanese study, the lead researcher wanted to understand how to impact long term fatigue in the rat model. Could the components of green tea (namely the compound ECGC-epigallocatechin gallate) help the fatigue load in these rats and allow them to handle more stress without compounding the fatigue?

You can see the human application already? Those of us exposed to continual high stress levels which cause fatigue, both mentally and physically would love to know if certain nutritive compounds could help!

Green tea and its extracts already have a positive reputation, with studies reporting they may offer protective effects against Alzheimer's and certain cancers, improve cardiovascular and oral health, and play a positive role in weight management.

The conclusion from Dr. Tanaka's research did in fact show that there is a corresponding oxidative damage to the liver in prolonged fatigue and that the green tea compound ECGC helped alleviate this oxidative damage.

Significant further study is required however before the compound can be considered an option for workaholics at risk of accumulated fatigue.

Research like this is compelling because it brings scientific explanation to what possible health rejuvenating properties does this an ancient food/beverage and ritual of drinking green tea. So "new" restorative nutrition practices may in fact be very old and not new indeed.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Health Habits Most Likely to Extend Life!

With TIGNUM strategies we encourage you to become aware of what daily habits you can do to impact your vitality and energy and ultimately find ways to implement them! I enjoyed reading about this UK study that even took it a step further. We inherently know that good health behaviors must contribute to feeling  good, but it has not been quantitfied which health habits are more likely to offer the best return to add years to your life. 

University of Cambridge interviewed 20,000 people and calculated those that adopted four particular health habits added an average of 14 years to their life vs. the folks that didn’t have these habits. The habits that had the most impact were:

– Eating fruits and vegetables. (In the TIGNUM program this is adding nutrient density to the diet)
– Not smoking. Smoking not only has a causal relationship to cancer but also is highly oxidative and supplies the body with a toxic load that disrupts normal cell functioning.
– Exercise regularly. (In the TIGNUM program, this is getting some movement daily)
– Drink alcohol in moderation. (In the TIGNUM program, being mindful of what moderation is and reflecting on how you are using alcohol is important to assess whether it is right for you. Keeping in mind that it is hydration robber and contributes significant calories.)

How are you doing with your health habits, are these ones you have incorporated in your Sustainable High Performer lifestyle? I feel with Tignum strategies not only can I hope to have more years but have each year count as a more vital and energetic one.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Strategies that pay off - an IBM case

Today I had a great coaching call with one of my clients from IBM, Michelle Unger (Vice President of Information Management IOT). She just came off of a killer week and a great example of high performance. Michelle just organized the largest ever IBM Information on Demand conference in Europe. As usual, she was probably met with skepticism and doubt about the investment of time and money from IBM. Great accomplishments are often met with great resistance. This was a conference to share the passion of IBM their information on demand platform and products.

Michelle was gleaming about how well the event went. (You can check it out at http://www.youtube.com/watch?v=m5cJYn1GHeY). Most of all she was gleaming about how she used the TIGNUM Mindset, Nutrition, Movement and Recovery strategies to make her peak performance a choice rather than leaving it to chance. She stayed hydrated, focused on her thoughts and controlled the controllable. She saw every challenge as a great opportunity to excel and as we always discuss she saw that Champions take Chances, and Pressure is a Privilege (one of my favorite Billy Jean King sayings). Michelle did some breathing techniques and as you can imagine, sprinted to put out lots of event fires. Even better, at the end – she took a few moments to celebrate her accomplishment and replay all the things she (and her team) did well.

We often use athletic experiences to make our strategies more tangible, but this is a great business example. Most important it will certainly lead to IBM profitability, happy customers, and a greater likelihood of other Sustainable High Performers emerging, after the great example Michelle gave.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Recovery Rooms vs. Smoking Rooms

Recently we were doing a program with a client and some great questions came up. We were having a leadership discussion about ways to take the TIGNUM strategies in Mindset, Nutrition, Movement and Recovery to the entire work team. The question we asked was, “How can you, as leaders in your organization, impact the sustainable performance of your company (or atleast your direct section)?” The group, as always, was sent out to discuss it in small teams and then to present their thoughts and ideas.

During our discussion the following questions came up: Why do companies provide (at a significant expense) smoking rooms for workers but not recovery rooms? Why is it okay for a person to take as many smoking breaks as they want during the day, but if someone wants to take a power nap or go for a walk for a break the company culture sees that as a negative? Why do some companies (they make ice cream) provide all the free ice cream you want eat but it’s a stretch to get more than one apple a week?  What would happen if every boss sent out a memo that said, Weekends are for recovery – no email allowed? Would these small changes to the workplace help you become a Sustainable High Performer?

These questions all led to some great discussions and although the answers aren’t always easy to come to it does remind me of one thing. When we Think Different and ask different questions we will eventually come up with some Sustainable High Performance answers.

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Flavonoids and Your Brain

It seems in nutrition, the studies that attract my attention are studies where the presence or absence of “ordinary foods” consumed seem to have an impact that is noticeable in everyday functioning of our bodies and/or improvement in health! A few months ago a study out of France did catch my attention because it did exactly that! It was a study on brain health and measuring the decline in the mental function over 10 years in 1500 people. It revealed that the ones that ate more often foods that contain a family of phytochemicals-plant based compounds called flavonoids.

While these flavonoids do share a rich research history of benefiting our heart health and boosting our antioxidant levels , this is the first study that I know of which links higher consumption of these foods with better brain function over 10 years!

The key foods in this study were green tea, blueberries, oranges, parsley, apricots, carrots, squash and red wine.

I know as I get older, I recognize that mental sharpness and overall brain alertness directly impacts my daily performance and energy level. Therefore reading about the link that key flavonoid-containing foods may help preserve my mental function seems like a small habit that I can try  to implement on a weekly, if not daily basis, to help me remain a Sustainable High Performer!! I hope you will join me and get encouraged to nourish your brain and add a few to your daily routine.

By Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Blueberry Power

I am always amazed when foods are studied and researchers are able to tease out the specific biological active compounds that offer our body restorative nutrition. While we all know blueberries are healthy, it is intriguing to review the biochemical composition of exactly why it is healthy to our body. Blueberries contain a particular compound, pterostilbene, which is a potent antioxidant. The researchers induced cancer in rats and then fed 1/2 the group this particular phytochemical and saw 57% less cancer lesions develop in this group as opposed to the control group. This compound, Pterostilbene also reduced colonic cell proliferation and inhibited inflammation.
Pterostilbene is an antioxidant that is similar to resveratrol, an antioxidant identified in grapes and red wine that also is recognized for its anticancer properties. Pterostilbene also is found in grapes, but it is more abundant in blueberries, the researchers say. Although colon cancer etiology is not well understood, it is the second leading form of cancer in the US and it appears to have an inflammatory component as many cancers are revealing.
Take home message for our Sustainable High Performers, seems to be that a diet rich in fruits, vegetables and grain can lower the risk of key diseases, in this case offer some protectino for colon cancer.
For me, this is wonderful news because my taste buds love blueberries and now my cells can benefit too!

by
Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Bell Peppers

As we discuss in Tignum, becoming a Sustainable High Performer means getting proper nutrition- and fruits and vegetables provide great restorative nutrition. Bell peppers fit this bill, here are some of the facts.

Red bell peppers provide both color and taste to your meals, along with plenty of both vitamins C and A. They are also a concentrated source of carotenoid phytonutrients that provide powerful antioxidant protection against the oxidative damage to cells caused by free radicals.

Free radicals play a major role in the cholesterol build-up associated with the increased risk of heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, and the joint pain and damage seen in arthritis.
The lycopene and beta-cryptoxanthin found in red bell peppers are associated with promoting a healthy heart and lungs, while their lutein and zeaxanthin promote vision health.
So enjoy to your "heart's delight"!!

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

Asparagus Time

Did you know that your body requires folic acid (or folate) in order to replace all the cells lining your digestive tract every few days and allof your oxygen-carrying red blood cells every few months?

Folate also helps repair all wounded, aging or damaged cells, helps to keep the cells of your heart and nervous system in top form, and maintains the normal removal of homocysteine (high levels are a marker for increased risk of heart disease).

It turns out one the best foods to supply you with a daily dose of 400 mcg of folic acid is asparagus! This vegetable can be eaten cold in a salad and/or steamed!! Finding ways to include it in your diet would offer your cells a great source of folic acid and accelerate your pathway to becoming a Sustainable High Performer.

Source: world's healthiest food by George Mandler. published 2007.

by Patti Milligan, Director of Nutrition

TIGNUM - Institute for Sustainable High Performance

BLOOD PRESSURE

Just a reminder to you all to get your blood pressure checked at least annually. In our research of over 500 executives we have found that over 40% have hypertension and very few are aware of it. High blood pressure puts you at an elevated risk of a stroke and heart attack. High blood pressure can be easily treated and usually can be prevented with a low fat diet, eating high Omega 3 fatty acid foods, and getting regular cardiovascular exercise.
Unfortunately, there often are no signs of high blood pressure so it has been called the "silent killer". To be safe we recommend you regularly get your blood pressure checked. Sustainable High Performers monitor their blood pressure and keep it at a safe range!

by Scott Peltin, Founder, Director of Performance

TIGNUM - Institute for Sustainable High Performance

Broccoli Power

Broccoli hit the headlines in 1992. Studies undertaken at Johns Hopkins University in Baltimore, Maryland, USA, showed that people who eat significant levels of fruit and vegetables usually have lower rates of cancer. Further studies showed that a particular cancer-protective compound called sulphorophane is found in high quantities in broccoli. This stimulates the body into producing higher than normal amounts of detoxifying enzymes, which can speed the removal of carcinogens from the body.

Researchers also discovered that young broccoli shoots just a few days old, have approximately thirty times the concentration of sulphoraphane found in older plants. Broccoli has other compounds in it which further give it the criteria to be labelled a ‘super-food’. It is rich in fiber and contains both folic acid and vitamin C – both of which enhance the absorption of iron in the body. Furthermore one cupful of broccoli contains more calcium than a glass of milk.

And finally, broccoli can help keep our blood sugar levels balanced as it contains chromium, a mineral needed to enable the body to deal effectively with glucose. So broccoli has its role in the prevention of adult-onset diabetes too! So – it is worth putting broccoli into the shopping basket each week! Better still, how about having broccoli sprouts on an oat biscuit with humus as one of your strategic snacks a few times a week? Embracing the benefits of broccoli will no doubt, bring you one step closer to becoming a Sustainable High Performer!

Frances Mason, Nutrition Coach

TIGNUM - Institute For Sustainable High Performance