by Grace | Nov 24, 2020 | Workplace Education
December is a busy time of the year! Work Christmas parties, social catch ups, family Christmas gatherings.. it’s an easy time to gain 5kg’s before you know it!
Just remember – balance is OK. You can still enjoy your good food and wine, keeping in mind not to go overboard.
According to Nutritionist, Steph Wearne, here’s six tips you can do to prevent weight gain over the silly season.
- Stick to a portion plate:
‘Every time you sit down to a meal, try and make it 1/4 plate protein, 1/4 plate complex carbohydrates, 1/2 plate of vegetables and 1-2 tablespoons of healthy fats,’ Steph says.
Cooking at home makes this easy, however often during December we have more commitments than usual and are going out for dinner more often.
When this happens, Steph recommends you still take into account the ideal portion sizes – and order extra vegetables or salad while out at a restaurant.
- Keep Active:
Your normal routine may be interrupted over Christmas time, but it is possible to keep active.
‘Instead of meeting a friend for a wine – go for a walk, instead of visiting family at a house – suggest to meet at the beach,’ Steph said.
- Meal prep:
Whilst it sounds like hard work, meal prepping during the Christmas season will help your waistline.
Get organised on a night you have no plans and keep your food in the fridge and freezer when you need it.
‘Make your freezer your best friend and that way you can keep healthy meals, snacks or even just frozen veggies on hand to whip up a healthy dinner in no time,’ Steph says in her blog.
- Keep snacks on hand:
This can get you out of trouble when you’ve been tied up at work, or stayed longer than anticipated at an afternoon work catch up.
‘I’m talking a small handful of nuts, some veg with nut butter or hummus, protein balls or just a piece of fruit,’ Steph said.
- Eat before finger food events:
Finger food events are tricky, as you never know what food will be available.
The nutritionist recommends eating something before you go to such an event – so you can politely decline anything too fatty or fried.
- Keep your alcohol intake minimal:
It’s the alcohol calories that really add up and give yourself a drinks limit for events, which will help your weight over the Christmas period.
Steph suggests in her blog – ‘The best thing you can do is to keep hydrated. This means a water in between alcoholic drinks but also choosing drinks that are served with mineral/soda water is helpful.’
by Grace | Nov 23, 2020 | Health Assessments, Workplace Education
We’re approaching the pointy end of the year… Christmas! This means everybody wants EVERYTHING done by the 25th December.. meaning bigger hours, greater workload, more social commitments and added stress to your day!
With all this pressure, you start to feel it.. your heart rate is racing, you’re feeling overwhelmed, you’re tired, your decisions are cloudy and you generally have a lot on your plate!
According to Elite Daily and Inc. (2019), here’s some tips to stress less in 30 seconds:
1. Slow your breathing:
You can do this anywhere, anytime – inhale deep into your belly for a count of four, hold for a count of eight and exhale for a count of four.
2. Make a gratitude list:
When stress runs high, it’s a good idea to get yourself out of your head. Channel your negative feelings into something positive by writing a gratitude list.. it may be as simple as your morning coffee, your pink socks you have on or a visit from your niece last week. This is a distraction technique.
3. Give yourself a moment of self-massage:
Bring your shoulders up to your ears, then drop them down. Give each shoulder a few good kneads and squeezes with the opposite hand.
4. Notice Five Things:
You can do this at your desk, or on your quick 30 minute break walk to the park. Open up your senses and notice five interesting things that you can see, hear, feel or smell.
5. Make yourself a tea:
A soothing way to relax whilst in the office.
6. Name your feelings:
Acknowledge any feelings of frustration, anger afraid, etc.. this is proven to make you feel more calm.
by Grace | Nov 16, 2020 | Workplace Education
According to the World Health Organisation (2020), World Antimicrobial Awareness Week (WAAW) aims to increase the awareness of global antimicrobial resistance and to encourage best practices among the general public, health workers and policy makers to avoid further emergence and spread of drug-resistant infections.
The World Health Organisation (2020) states that antimicrobials are used to fight diseases in humans, animals and plants and include antibiotic, antiviral, antifungal and antiparasitic medicines.
NPS Medicine Wise (www.nps.org.au, 2019) further explains that as an example, antibiotics kill bacteria, but they cannot kill viral infections like colds and flu. Often, they are used incorrectly for those illnesses, leading to antibiotic resistance.
Antimicrobal resistance (AMR) occurs when bacteria, viruses, fungi and parasites resist the effects of medications, making common infections harder to treat and increasing the risk of disease spread, severe illness and death (WHO, 2020).
Whilst antibiotics have their place and are effective when correctly used, we all have a part to play in helping to preserve the power of antibiotics with our knowledge.
by Grace | Nov 9, 2020 | Health Assessments, Workplace Education
Celebrated on the 14th November, World Diabetes Day helps increase the awareness of diabetes. Workplace Health and Safety Victoria offer workplaces diabetes education and screening – so why not help improve the health of your workplace?
According to Diabetes Australia (2020), diabetes is when the body does not or insufficiently converts glucose (sugar) from food into energy, resulting in high blood glucose levels.
Glucose is the main source of energy for our bodies. In people with diabetes, the hormone insulin, which assists in the conversion process, is not produced or is produced to insufficient amounts by the body. Therefore, when people with diabetes eat glucose (such as breads, cereals, fruits and starchy vegetables), it cannot or is inadequately converted to energy.
What can untreated diabetes lead to?
According to Diabetes Australia..
- Heart attack;
- Stroke;
- Kidney disease;
- Limb amputation;
- Depression;
- Anxiety;
- Blindness;
Prevention:
According to Diabetes Australia, there are different types of diabetes; the three most common types of diabetes are type 1, type 2 and gestational diabetes. Strong international evidence shows diabetes prevention programs can help prevent type 2 diabetes in up to 58 per cent of cases.
Type 1:
Currently type 1 diabetes cannot be prevented.
Type 2:
Evidence shows type 2 diabetes can be prevented or delayed in up to 58 per cent of cases by maintaining a healthy weight, being physically active and following a healthy eating plan.
People at risk of type 2 diabetes can delay and even prevent the condition by:
- Maintaining a healthy weight;
- Regular physical activity;
- Making healthy food choices;
- Managing blood pressure;
- Managing cholesterol levels;
- Not smoking;
Symptoms:
- Being more thirsty than usual;
- Passing more urine;
- Feeling tired and lethargic;
- Always feeling hungry;
- Having cuts that heal slowly;
- Itching, skin infections;
- Blurred vision;
- Unexplained weight loss (type 1);
- Gradually putting on weight (type 2);
- Mood swings;
- Headaches;
- Feeling dizzy;
- Leg cramps;
by Grace | Nov 9, 2020 | Health Assessments, Workplace Education
World Kindness Day, celebrated on Friday 13th November 2020, not only focuses on being kind to each other (especially in the workplace) but making kindness the normal.
Here’s some tips of random acts of kindness (www.randomactsofkindness.org, 2020):
- Send an uplifting text to a family member or friend.
- Let somebody merge into traffic with a wave and smile.
- Include intentional moments or laughter, kindness and delight into your daily routine.
- Go slightly out of your comfort zone every day to make someone smile.
- Share a compliment with a co-worker or friend.
- Reach out to a family member you haven’t spoken to in a while.
- Treat someone to a coffee (a friend, stranger or yourself)!
by Grace | Nov 9, 2020 | Workplace Education
It’s 3pm and your eyes are heavy, your energy has plummeted and all you can think about it taking a nap.
Before you make yourself a coffee or reach for a sugary snack, try these tips to avoid that afternoon slump recommended by The National Sleep Foundation (2020):
- Have an energising snack: Food is energy so it makes sense to eat something to make you feel more alert. Go for something healthy that will give you instant energy but also give you a boost until dinner time such as carrots and celery sticks dipped in hommus, cheese cubes, an apple or peanut butter.
- Avoid coffee: You might be tempted, but caffeine this late in the day can impact your night’s sleep. Go for green tea instead – it has less caffeine and is packed with antioxidants.
- Refill the water bottle: Being dehydrated can make you feel more sluggish than normal, so keep a water bottle close by and try to reach at least 2L per day.
- Go for a quick walk outside: This increases your heart rates (boosting your energy) as well as exposes you to sunlight which helps you feel more alert.
- Try a quick fix: When all else fails, do something that you typically do in the morning like washing your face, brushing your teeth or changing your shirt. You can even try smelling something energising, like citrus, peppermint, rosemary or eucalyptus.