Overnight Oats – How to Make This Simple Super Breakfast

Right now in this rapidly evolving food landscape of ours, Overnight Oats aka Bircher Muesli is one of the simplest and cheapest breakfast ideas you could whip up.  

If you don’t have oats you can also use natural muesli with the added bonus of a few extra bits!

Oats are a fabulous source of resistant starch – it’s no surprise that as the name would suggest, resistant starch is resistant to digestion and nourishes our gut bacteria. This special starch is a prebiotic and basically gets the party started by fuelling the probiotics in our large intestine. The good bacteria that are produced as a result of the starch being fermented in our gut, naturally help us to maintain our intestinal health.

This recipe for Overnight Oats serves two people but I usually batch it up and multiply the recipe by at least five to feed the locusts that live in my house.  

Depending on how you prefer to operate, the Overnight Oats can be made in individual containers or like me, a large container that will hold the weeks worth.

Overnight Oats

INGREDIENTS

2/3 cup rolled or quick oats

2/3 cup plain natural or Greek yoghurt

1 cup water 

2 tsp chia seeds

2 tsp shredded coconut

1 medium apple, grated

1 tbsp natural yogurt to serve

 

METHOD

Combine all ingredients in a bowl. Cover and place in the fridge overnight.

To serve, spoon into bowls and top with a dollop of natural yoghurt and fresh fruit of choice such as:

  • 1/2 cup berries (fresh or frozen) or 
  • 1 small sliced banana or
  • 1 passionfruit 

These are all equivalent to one serving of fruit but you could also combine a variety of fruits to make up one serving and add variety to your breakfast each day.

For some other simple breakfast ideas, you can check these out here. 

Breathing In and Breathing Out – Bring That Stress Back Into Line

Breathing in and breathing out, breathing in and breathing out.  Right now, this is one thing we can do whilst our world experiences so much angst.  

Without diminishing or belittling the gravity of all affected or who have lost their lives to COVID-19, I am struggling to comprehend the actions and thought processes of some of my fellow humans who are in full panic mode.  When panic surrounds you, it can be difficult to remind yourself not to join the proverbial party. Please keep reminding yourself because this is important.

One of my lovely friends Cath of Conscious Business, has just shared a quote by Seth Godin who has said, “Panic is a choice and so is productive generosity.”  

It sure is.

With the global events that are happening all around us, it is important to remember that there are many things that we CAN actually do to look after ourselves and those around us.

One of the most simple things we do have control over is looking after our wellbeing and the act of simply breathing to keep stress levels at a healthy level.

A few years ago, as a result of self induced stress, I forgot about the importance of breathing and wrote about it on this blog.

I went looking for it today and decided that it was perfect timing to share it again.  

The moment in time that I wrote about eventually passed, as will the current world health events.  

A Story to Tell

Three years ago I experienced something new. It was overwhelming and both a physical and mental storm. I experienced an anxiety attack.

To me, it sounds silly because in the scheme of things, what I was anxious about did not warrant my reaction. If I think about the times or events in my life that should have been more likely to produce such a severe reaction – the weekend in question should not have featured even for a second.

My then 13-year-old daughter, had her first gymnastics competition for the year. She had been in the National Development Program since early primary school, so it was not a new thing. And let me just establish that this girl was a seasoned professional and a total poker face when it comes to competition – she trained for 18+ hours each week and knew her stuff.

Despite this, over recent years – my nervousness and anxiety with competitions had been increasing.

But one particular weekend most certainly took the cake. I made myself physically ill with stomach pains, nausea and a migraine as a result of my anxiety and irrational thinking. I found myself holding my breath at various points of the day – and this was before the competition even started!

There was no sympathy at home either because I was very careful to hide this anxiety – nobody needs that kind of negative energy before they start swinging around bars and pirouetting on beams do they?

My husband is the anti-thesis of anxiety and not many things get his heart rate over 80 bpm. He just reminded me that our girl had done all the preparing and she was fully able to do the doing. Great.

Just before the competition started – one of the other parents who was sitting quite a distance away from me (and clearly had a telescope) called my name – quite fiercely I might add. I turned around and she calmly looked at me and said – ‘breathe.’ Oh yes indeedy, thanks for the reminder.

There are many things that we can do to reduce stress levels in our lives – getting enough sleep, eating well, exercising, meditation and so many other ideas from expert people who are far more qualified than I to provide advice on how to manage anxiety.

But you know the one thing that is available to all of us, 24/7? Breathing.

Of course, breathing is something that we do without a seconds thought and yet, when we feel anxious or upset we often start with the whole shallow breathing thing or interval breathing (my fancy way of describing holding ones breath). Every week when I go to my yoga class, its all about the breath. Lets face it, it is almost impossible not to feel calm after yoga (unavailable poses aside) simply because the focus for 75 minutes has been breathing.

Anxiety presents itself in all kinds of circumstances – the work place, at home, sport, in relationships and so many other nooks and crannies. Clearly, deep breathing alone is not the cure-all for anxiety and stress but the beauty of engaging the breath is that you can access it anywhere, anytime without anyone being aware.

Taking three deep breaths in and out through your nose automatically induces calm. Research shows that blood pressure starts returning to appropriate levels, lungs work more efficiently, your brain can do its thing and a churning stomach works a lot better when oxygen is circulating.

Try the simple routine below to dial down the anxiety in three breaths.

The Power of Breathing to Take Down Anxiety

  • Close your eyes. Take a deep breath in through your nose (with your mouth closed) and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose not your mouth. We are going to do two more of these breaths.
  • Again, take a deep breath in through your nose and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose.
  • For the last time, take a deep breath in through your nose and get every last bit of oxygen in that breath. When you reach the end of that breath, hold it for as long as is comfortable and then let it all out through your nose.

What about you? Do you have a breathing routine that you find to be effective for reducing anxiety?

Pulses Are The Star of The Show

The Global Stage 

This week marks World Pulses Day. Yes, yes I do agree there does seem to be a special day for everything under the sun. And yes, to be honest I understand that it doesn’t sound like the most exciting thing to celebrate BUT believe me, these guys are severely underrated.

This global day was created to recognise the importance of pulses which includes beans, peas and lentils.

What The Heck Are Pulse’s?

It is clearly a good day when we all wake up with a pulse but in this case we are referring to the pulses that belong to the wider legume family.  This is a group of plants whose fruit or seed is enclosed in a pod.  Pulses refer specifically to the dried, mature seeds of these plants and include dry peas, beans, lentils and chickpeas.  The term legume, includes these dried varieties as well as fresh peas and beans and is a more commonly used term than pulses. 

Everyone is familiar with the good old baked bean but there are so MANY other varieties out there. Some that you may know of include chickpeas, lentils, peas and beans like butter beans, kidney beans, cannelloni beans and soybeans.

I include legumes in my cooking at least three times a week and I don’t think anyone in my household even knows! Not that there is any need to hide pulses but they are super easy to add to almost any dish.  

If you are starting the legume/pulses journey, some easy ways to introduce these nutrition powerhouses into your day include adding a tin of brown lentils to a bolognaise sauce (as they virtually disappear once they are put into a dish) or tip them into a green salad or any kind of mince dish. Kidney or black beans are perfect for burrito bowls or wraps, chick peas are delightful when they are added to a curry and red lentils can make a rather tasty  salad.

The Nutrition Lowdown On Pulses

Legumes and pulses are truly multi-skilled and are:

  • a budget friendly source of plant based protein
  • higher in protein than most other plant based foods
  • usually low in fat
  • rich in low glycemic index carbohydrates
  • a good source of B vitamins including folate, plus iron, zinc, calcium and magnesium
  • super high in fibre – both soluble and insoluble with the added benefit of resistant starch which is fabulous for maintaining good gut health

For a bunch of there great reasons to eat them, you can read the latest post by the GLNC here too.

Then there is the newish (but has been grown for eons) protein rich kid on the block packing a serious nutrition punch. This little goodie is the humble lupin flake – a unique legume that contains 40% protein, 40% fibre with a small amount of carbohydrate and fat and is completely gluten free. 85% of the world’s crop of lupins is grown in Australia (mostly in Western Australia) although they are available worldwide. You can try my recipe for the High Protein Lupinsagne here too.

I promise you it’s as simple as cracking open a can to get more of these pulses in your day, week or month.

While you are percolating all these ideas, it is always nice to finish on a sweet note don’t you think?  You will know what I mean when you make and bake Magic Bean Cupcakes 

You can thank me later.

 

 

 

The Twelfth Day Of Christmas – With a Healthy Twist

On the twelfth day of Christmas my true love gave to me…..twelve devils fighting, eleven emus kicking, ten wombats sleeping, nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

You may have worked out that my twelfth day of Christmas does not actually finish on Christmas Day.  I wanted to get the last message in before you all clocked off for a break and stopped thinking about your healthy selves.

So, today is Christmas Eve, Eve and I would like to wish a very happy and safe festive season to you all!  We made it.  

Given that twelve Tasmanian Devils are fighting today, I am not suggesting that you are devils but there may be some pretty crazy eating behaviour on Christmas Day.  I may even be involved myself.  I found this greeting card recently by British company ‘Make Do’ that I thought summed up the day perfectly.

Enjoy this day with your loved ones.

If you are reading this there is every chance you like to take care after yourself and for that I am happy. However, we all need a break in routine and if Christmas Day festivities allow you to do that – let your hair down. Nothing bad will happen, you will just need to have a good lie down on the floor. It’s cool down there so stay as long as you can.

Thanks so much for being part of my 2019 and I am grateful for each and every one of you.

If you are still trudging the shops for Christmas presents on the twelfth day of Christmas (why?????), don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  Emergency Pickup only.

Click here for all details.

The Eleventh Day Of Christmas – With A Healthy Twist

On the eleventh day of Christmas my true love gave to me…..Eleven emus kicking, ten wombats sleeping, nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Emus worry me, they really do and I hope I don’t see any on this eleventh day of Christmas.

Beady little eyes and a lonnnnnnggg neck that looks like it might reach out at any moment and give you a little peck followed up by a quick kick.  An iconic Australian product that features this native animal is the good old Swan Brewery Emu Export beer.  It is still around but not considered to be in vogue now.  

Emu Export beer was and still is a full-strength beer unlike the low carb beers which are gaining popularity in Australia.  The question is, are they the real deal?

Low carb beers are low in carbohydrates but they still contain alcohol and therefore kilojoules.  Choosing a low carb beer over a full strength beer will save you about 100 kilojoules.  In a 375ml can or stubby of full strength beer there will be approximately 13 grams of carbohydrate compared to 0-3 grams in the low carb version, so this could be useful for diabetics but there is still the alcohol content to consider.  

Low carb beers are not the same as ‘light’ beers, which are lower in alcohol and based on this it is a good idea to watch out for the false promises of beer advertisers.

If you are concerned about your weight (and Christmas Day is definitely not the day to be concerned), consider choosing a beer that you enjoy and drinking less of it.

If you are still trudging the shops for Christmas presents on the eleventh day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  Pick up only now with just a couple of sleeps to go.

Click here for all details.

The Tenth Day Of Christmas – With A Healthy Twist

On the tenth day of Christmas my true love gave to me…..ten wombats sleeping,  nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Aaaahhh, sleep.  Can somebody find me some?  Eight hours sleep is ideal for us all but this can be a challenge during busy times like the tenth day of Christmas.  Too many things to get through, do not make a good recipe for a restful sleep.  I know I am not alone but I also know that sleep deprivation is used as a form of torture, so bring on the Christmas break I say.  Not many sleeps to go now.

Which brings me to our fast paced world and our now flexible mealtimes.  When I was growing up, my mum had dinner on the table religiously at 6pm and we all sat down and ate together (I am still trying to perfect that myself, unsuccessfully I might add).  

Eating early seems to be a thing of the past as we are working longer hours and may have children and other family commitments that prevent us from eating our evening meal at a civilised hour.  Some people find that it is uncomfortable to eat close to going to bed and this is turn will disturb sleep.  Others may not find this to be the case. 

There is also the question of what you are eating prior to sleeping. Snacking on chocolate (unless its your four nightly squares of course), biscuits and cake (many of which are high in fat) are not great choices before you lie down for eight  hours of sleep.  The evening is when your body is least active and therefore not burning a lot of fuel.

Essentially, you are the best judge of your own body but if you are experiencing disturbed sleep, acid reflux or other problems, then have a look at your eating habits before bed.

If you are still trudging the shops for Christmas presents on the tenth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go! Pick-up only now.

Click here for all details

The Ninth Day Of Christmas – With A Healthy Twist

On the ninth day of Christmas my true love gave to me…..nine crocs a weeping, eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

It doesn’t matter whether it is the ninth day of Christmas or not, crocodiles are scary.  Not that I socialise with them all the time.  Some time back when I was doing a nomadic around Australia trip, we stopped off at the Adelaide River in the Northern Territory and hopped onto a boat to spot some crocs. Within minutes there were monster truck versions of the prehistoric animal flinging themselves out of the air  to try and jag some meat off the end of a stick.  I regretted taking the tour immediately as it was wrong on so many levels but as there was only one way of getting off, I decided to stay.

Crocodiles are THE peak predator with endurance like no other.  Because they are the boss of everyone, they can eat whatever they like. But they don’t.  They hunt only what they need, roll them around a few times and then eat when they need to. Yes, I know they do occasionally get confused and take a human who happens to be in their feeding ground. 

I think there is a lesson there that we can use over the next few days.  Be selective, gather only what you need, roll it around a few times and savour it, chew slowly and enjoy. And as a special tip, try not to confuse your fellow diners with the sumptuous fare.

If you are still trudging the shops for Christmas presents on the ninth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  There is still time to get it onto Santa’s sleigh but it’s probably the last day for postage. If you can pick up, there is still time.

Click here for all details.

The Eighth Day Of Christmas – With a Healthy Twist

On the eighth day of Christmas my true love gave to me…..eight flies a feasting, seven possums playing, six sharks a swimming, five kan-ga-roos, four cuddling koalas, three little penguins, two pink galahs aaaaand a kookaburra up a gum tree.

Aren’t flies just the most fantastic aspect of Australian life?  The perceptive amongst you may detect just a hint of sarcasm because in real life they truly do drive you mad. Not only are they are a source of annoyance but they are also a seething mass of germs.  With all of the mountains of food that we are preparing and eating in the lead-up to the BIG DAY it is easy to get busy and forget about storing our food correctly.

So to avoid an unhappy stomach and poisoning all of your guests in the process, don’t leave food uncovered on the bench or table, put it straight in the fridge.

On this eighth day of Christmas you can also start practicing keeping your meat and other foods separate by using different chopping boards and utensils to avoid cross contamination when preparing meals.

And don’t forget to do the same thing on Christmas Day before doing your whale impression on the carpet, so that Sitting Number 2 is fresh and healthy.

If you are still trudging the shops for Christmas presents on the eighth day of Christmas, don’t forget about my Christmas Giftpack – my book ‘truth, lies and chocolate’ combined with a delicious WineBar Espresso Martini chocolate – all beautifully wrapped and ready to go!  There is still time to get it onto Santa’s sleigh but it’s getting close to the wire.

Click here for all details.

What To Eat For the Best Exam Results

What to eat for the best exam results is vital information if you have a Year 11, Year 12 or even a uni student in your household or family about to start prepping for exams.

All exams are important but the Year 12 journey is certainly at another level with all the expectations (real and perceived) that travel alongside the actual assessment.

This time of year auspiciously marks the beginning of mock exams for Year 12 students. The mocks are then followed by the real deal and they can be a true test of grit and determination in so many ways.

The thing is, studying and preparing for exams is SO similar to athletes preparing and training for an event or game.  If you are an adult with ever ‘useful’ hindsight, you know from experience that it takes discipline, tests of endurance, endless concentration and skill. 

That’s why the fuel going in needs to be full of the good stuff at the right time.

You may have done the prep and the studying to get you to the exam but have you considered what to eat for the best exam results?

Consider your day as a football game or any game you love. 

This means breaking your day into four quarters and the first quarter bounce down starts when you wake up.

First Quarter

Breakfast is key to exam success and your brain working at its best.

In fact there is good evidence to suggest that eating breakfast improves memory.   It is true that some people do not feel like eating in the morning but once again, it is can be a matter of training your stomach to take food.  When considering what to eat for the best exam results, good choices for breakfast include:

  • High fibre cereal (Weet-bix, porridge, natural muesli, Sultana Bran, Mini-Wheats) with milk and fresh fruit
  • Wholegrain toast with baked beans, spaghetti, tomato, egg or avocado
  • Pancakes with fresh fruit
  • Fresh, frozen or tinned fruit and yoghurt

Anxiety and stress may mean your stomach is doing gymnastics on exam mornings so if you can’t deal with any other breakfast options try a banana with an Up and Go or Sustagen drink. Avoid arriving at an exam with an empty petrol tank.

Second Quarter

The second quarter of your game starts at around the mid-morning break and this is an ideal time to take a physical and mental break. Your lifestyle will determine whether you are a three meal per day person or a ‘grazer.’ The term ‘grazing’ is so called because cows like to do the same thing.  You may not like to think of yourself out in the field chomping down on grass but ‘grazing’ here means snacking or having 5-6 ‘meals’ spread out over the day. There could be some perfect recipes for you right here.

Five tasty snacks to keep you alert and awake

Snacks can be a nutrition trap to students as it is so tempting to grab something quick and easy like chocolate, lollies, muesli bars, biscuits and cake, none of which will give you the long-lasting energy that you need to study for the rest of the day. 

Instead you could try:

  1. 200g tub of yoghurt (ideally no added sugar)
  2. Fruit bread with jam, honey or a little butter
  3. Toast or crumpet with a light spread of peanut butter or vegemite
  4. Fruit Smoothie with milk, fruit and yoghurt and a handful of oats
  5. Crackers with cheese.

Third Quarter

As every decent coach will tell you, what happens in the third quarter of a game will determine whether the final quarter is grand final material. Wondering what to eat for the best exam results in the afternoon?

Does caffeine give you a buzz?

Late afternoons can be tough in the energy department but try and avoid relying on caffeine to keep you alert and awake. 

Caffeine stimulates every organ in your body and in small doses can be a useful study tool but too much can mean over-stimulation of your nervous system, increased heart rate and erratic sleep patterns. 

Sources of caffeine include coffee, tea (to a lesser extent), cola drinks and energy drinks eg.  Red Bull, V, Lift Plus etc.  Energy drinks contain a mix of caffeine and sugar, which gives you an extra hit but they are equivalent to drinking a cappuccino, flat white or latte. 

Boost brainpower

Omega-3 fats are known to boost brainpower and should be an essential part of every students diet. Fish, shellfish and fish oils are good dietary sources of these fats and are found in particularly ‘oily’ fish such as herring, mackerel, sardines and salmon.  Canned, fresh or frozen fish are all good sources of omega-3 fats.  Try and include them 2-3 times per week.

Bugs

Probiotic’s are foods or supplements that contain live beneficial bacteria (bugs) that keep your gut healthy. Exam stress is one thing that can upset intestinal balance and probiotic’s may be especially useful during this time.  There are a number of sources of probiotic’s including liquids, yoghurts, capsules and powders.

Pump the Iron

Iron is essential for getting enough oxygen around your body and this is obviously important during study and exam time! 

The best sources are liver (there are very few lovers of this one but you could try reduced fat pate if you are not keen on the actual liver), lean red meat, breakfast cereals and legumes (baked beans, chickpeas, kidney beans etc) and to a much lesser extent chicken, fish and leafy green vegetables.  Include some fruit or vegetables, which contain Vitamin C with your iron-rich food and this will assist with absorption.

Liquid refreshment

Don’t forget to drink plenty of fluids while studying to avoid brain drain.  There are no rules that say you have to drink eight glasses of water every day but regular intake is the key.  Water will always be the best choice but you could mix this up with some coffee, tea or Milo (but not mostly Milo with milk) for a change in pace.  Avoid getting stuck into sugary drinks like soft drinks, cordials and energy drinks. Yes, they increase blood sugar levels but oh so briefly and are a sure fire way of getting tired quickly. 

The Final Quarter

If you know what to eat for the best exam results,  you will arrive at the 3pm time spot in the day feeling energised and ready to tackle the final quarter or evening segment of your study game. 

If not, your brain and body might want to have a rest or start looking for the lolly jar.

A successful nutrition game plan will mean your body and brain will perform at their best not just for studying but also for the grand final, your exams.

Good luck and go get ’em!

 

The Secrets to Making Meetings Matter

At the very mention of meetings, any meeting at all, I can feel myself getting twitchy and anxious.  The thought of sitting and using up precious time that I will never, ever get back fills me with dread.

I know I am not alone as there are many cynics out there who describe meetings as ‘the most frustrating exercises in pointlessness ever invented.’

Amen to them.

What Meetings?

Meetings frequent both our work calendars and our home lives all the time through all kinds of places like the P or C or the P and F, sporting associations, community groups and even your strata get together.  The time wasting nature of these gatherings do not discriminate. The good news is, there are ways in which we can make any type of meeting productive and worthwhile.  

What Makes Meetings Productive?

Master of Meetings, David Price suggests there are critical factors that can make meetings matter:

  1. Do you actually need to attend the meeting? Yes, it’s a warm and fuzzy feeling to be included but not every day all day.  
  2. Could the meeting be achieved in another way, either online or over the phone?
  3. All meetings must have a stated purpose or agenda – if not, the meeting is just an aimless gathering or opportunity for a social chit-chat
  4. Attendees should walk away with concrete next steps or action items
  5. The meeting should have an end time so that attendees don’t go rambling off topic and get diverted into totally useless conversation. Again.

Energy Management

How often have you spent your day rushing from one meeting to the next with barely a moment to dash into the restrooms?  

Managing energy and engagement should go hand in hand with the logistical structure of meetings and some useful strategies include:

Give me a break!

Any meeting that extends longer than 90 minutes should have a scheduled physical break.  Research on the way we manage our physical and mental energy shows that we work best when we cycle between using and renewing energy. Asking attendees to sit for longer than 90 minutes means that it is much more likely they are thinking about other things or switched off and thinking about nothing at all. Taking a 5-minute stretch or refreshment break increases blood circulation to the brain and body and acts as a pattern interrupt allowing you to refocus and re-engage.

Can everyone please stand-up?

With prolonged sitting being a major risk factor for all kinds of lifestyle diseases, why not make your next meeting a stand-up.  It’s a bit like a pop-up shop, you don’t need to have all your meetings like this but it is good to mix it up and spend some time away from the chair, plus it does shift the energy in the group.

Don’t do distraction

How often do you attend a meeting where everyone is busy looking at a device?  Now sure, sometimes the presentation is being streamed through laptops and tablets but would bringing the presentation back to a main screen enhance the engagement of your group? This could eliminate device distraction.  Your minute taker should be recording all action items for each attendee anyway.

Mint mentality

There are few meetings that do not feature the ubiquitous bowl of mints in the centre of the table.  These little sugary distractions disappear in the blink of an eye simply because they are there and quite frankly, often more exciting than the actual meeting.  The thing is, every time you mindlessly eat one, visualise 1/2 – 1 teaspoon of sugar entering your blood stream. They can really add up can’t they? If you are the meeting facilitator ask for the bowl to be removed and don’t forget to have water, tea, coffee and fresh fruit on hand instead.

 

Do you have a secret to share on how you manage meetings?