Category: Wellness

HEALTHY SNACKS: FUEL YOUR BODY – PART 3

Posted on by Nicki Davies

 

Healthy snacks are an important part of healthy eating.

Disclaimer: The following information is general in nature and does not take into account your personal situation

IT’S TIME FOR HEALTHY SNACKING WHEN ENERGY IS LACKING

Healthy snacks should be eaten between meals to help ease your hunger.When you eat healthy snacks they should provide you with the:

  • Nutrients your body needs
  • Also, energy to get you through the day

People who eat well are more likely to be healthier, happier and more productive.

BEAT THE SNACK ATTACK

Processed foods are filled with carbs and sugar. Therefore, they won’t give you the nutrients you need to get through your working day. You might get a rush at first, but you’ll soon find you come crashing down.

Healthy snack choices can help you beat the slump as well as helping you to:

  • Stay energised
  • Be more productive
  • Sharpen your mind
  • Improve your mood
  • Feel engaged
  • Make better food choices
TIPS FOR HEALTHY SNACK HABITS

Nutritious snack choices help boost mental and physical performance.

Firstly, aim to pack your own healthy snacks that you can take to work each day.

Also,  create a routine by planning your snack times between meals.

Try to avoid unhealthy choices from vending machines and make sure you drink plenty of water throughout your day.

Finally, choose nutritious options that will help keep your energy levels up throughout the day, for example:

  • 40g unsalted mixed nuts + 1 rye cruskit and sliced avocado with pepper to taste
  • 1 wholegrain crispbread (such as a vita-wheat) with reduced fat cream cheese or peanut butter
  • A boiled egg
  • A small tub of high protein plain yoghurt with fresh or frozen berries
  • A slice of cheese on a rice cake

Source: https://blog.csiro.au/healthy-filling-snacks

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

EATING A HEALTHY LUNCH: FUEL YOUR BODY – PART 2

Posted on by Nicki Davies

 

Eating a healthy lunch every day is important to your wellbeing and productivity. Making time for a healthy lunch gives you the energy you need to get through an afternoon of work.

Disclaimer: The following information is general in nature and does not take into account your personal situation

GET YOUR LUNCH RIGHT WITH EVERY BITE
  • Eating lunch helps reduce cravings for unhealthy snacks
  • Eating lunch helps avoid afternoon energy slumps so that you stay alert

Taking a lunch break allows your mind to rest, recharge and refocus.

EAT LUNCH EVERY DAY

Eating a healthy lunch and taking time for a lunch break at work gives your physical and mental health a boost. Studies show that taking a lunch break can directly improve your productivity for the rest of the day as well as making your working day more enjoyable.

Making time for lunch is important to your overall wellbeing. The benefits of eating a healthy lunch each day include (but are not limited to):

  • Improves physical health
  • Greater enjoyment of work day
  • Helps ability to cope with stress
  • Recharges your brain
  • Helps control your weight
  • Increases afternoon energy levels
TIPS FOR A HEALTHY LUNCH ROUTINE

Eating lunch every day will give you with the energy you need to work through the afternoon.

Firstly, aim to pack your own healthy lunch that you can take to work each day. Also try to plan your daily lunches in advance and include lunches that you know you will enjoy.

In addition, cook a bit extra for dinner or over the weekend so that you can take leftovers for lunch.

Make sure that your lunch gives you enough fuel to get you through the rest of your working day i.e. someone who does manual labour and physical work needs more high energy foods at lunchtime than someone who does sedentary work in an office.

Visit the Better Health website or Nutrition Australia for more information. 

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

BREAKFAST BENEFITS: FUEL YOUR BODY – PART 1

Posted on by Nicki Davies

 

A good breakfast every day provides plenty of benefits to your overall health and wellbeing. Eating breakfast breaks your overnight fast and gives you the fuel you need to boost energy levels and alertness as you start your day. 

Disclaimer: The following information is general in nature and does not take into account your personal situation

A GOOD BREKKIE EACH DAY FUELS YOUR BODY THE RIGHT WAY
  • Eating breakfast replenishes your energy
  • Eating breakfast helps to kick start your metabolism

Nutritionists advise that you eat breakfast within two hours of waking.

DON’T SKIP BREAKFAST

Making time to eat something nutritious at the start of your day can make a great deal of difference to your overall wellbeing. Eating a healthy breakfast also has long-term health benefits. It can help reduce obesity, high blood pressure, risk of heart disease and diabetes.

There are plenty of reasons why eating breakfast each day is good for you, including:

  • Increases energy levels
  • Boosts memory and concentration
  • Provides essential vitamins, minerals and nutrients
  • Stabilises blood sugar levels
  • Improves metabolism
  • Helps you make better food choices throughout the day
TIPS TO SHAKE UP YOUR WAKE UP

Eating a good brekkie energises your mind and body which helps improves your focus and productivity.  Here are some tips for including breakfast in your day:

Firstly, try to create a routine that fits in with your schedule. For example, setting your alarm 10 minutes earlier to make time to eat brekkie at home

In addition, choose nutritious options such as protein, fibre and wholegrains. This means that your breakfast keeps you energised and alert throughout the day, for example:

  • Wholegrain toast with a thin scrape of peanut butter, or avocado and spinach or reduced fat ricotta
  • Porridge or yoghurt with fresh fruit
  • Wholegrain cereals with reduced fat milk
  • Fruit or vegetable smoothies
  • Boiled eggs with wholegrain toast

Visit the Nutrition Australia website for more information  https://nutritionaustralia.org/fact-sheets/breakfast/

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

SMOKING AND YOUR HEALTH: IS IT TIME TO QUIT?

Posted on by Nicki Davies

 

Tobacco smoking is the main cause of preventable death and disease in Australia.  It’s never too late to quit smoking! Even if you’ve smoked for years, once you’ve quit smoking you can reverse the effects and experience the health benefits.

SMOKING AND THE WORKPLACE

All indoor and enclosed areas in a workplace including company vehicles should be smoke-free. Make sure that you are familiar with the smoking policy at your place of work.

Disclaimer: The following information is general in nature and does not take into account your personal situation

DID YOU KNOW?
  • 20 minutes after your last cigarette your blood pressure and pulse will start to return to normal levels
  • 24 hours after your last cigarette you will have already decreased your risk of heart attack
  • Giving up smoking can also reduce anxiety by more than a third
QUITTING HAS MANY BENEFITS

If you’re a smoker then deciding to quit can be one of the best things you can do for your health. You and those around you will start to benefit almost immediately:

  • Improve health, reduce risk of disease
  • Look younger and live longer
  • Help friends,  family and the environment
  • Save money
TIPS TO HELP YOU GET STARTED
  • Set a date to quit and try to stick to it
  • Find approach that is going to work for you (some people find patches, chewing gum or other nicotine replacement products useful)
  • Find ways to distract yourself and try to change any habits you associate with craving a cigarette
  • Let your friends and family know you are trying to quit and ask for their support
  • Try some form of exercise (walking, bike riding, stretching) – it will  help you beat the cravings
  • Be kind to yourself. Some days will be easier than others but it’s important to keep going
  • For more information, visit the Quitline website, speak to your GP or call the Quitline on 13 7848

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

ALCOHOL AND YOUR HEALTH

Posted on by Nicki Davies

 

When it comes to alcohol and your health, it’s important to stay within the recommended guidelines. The less
you choose to drink, the lower your risk of alcohol related harm

ALCOHOL IN THE WORKPLACE

Labourpower does not permit the consumption, possession or being under the effects of alcohol during work hours and has a zero tolerance policy. A reminder that random alcohol testing can occur at any of our client’s sites.

Disclaimer: The following information is general in nature and does not take into account your personal situation

IS IT TIME TO RETHINK HOW MUCH YOU DRINK?

Enjoying a social drink from time to time is often considered to be part of the Australian culture. But indulge too much and you increase your risk of developing an alcohol-related injury or disease.

  • Healthy men and women can reduce the harm of alcohol-related disease or injury by limiting their drinking to no more than two standard drinks on any one day
KNOW YOUR STANDARD DRINKS

Alcoholic drinks come in different strengths and serving sizes. Always keep track of how many drinks you have had. In Australia, a standard drink provides 10g alcohol and is equal to approximately:

  • 285 mL of full-strength beer
  • 100 mL of wine
  • 30 mL of spirits
  • 275 mL of premixed ready-to-drink beverage
TIPS FOR CUTTING BACK ON THE BOOZE
  • Set yourself some drink limits that you stick to and aim for two alcohol free days per week
  • Make every second drink a glass of water or non-alcoholic beverage
  • Avoid snacks that are high in salt. Too much salt is unhealthy, and it can also increase your thirst
  • Never mix alcohol with energy drinks as the caffeine lowers your ability to manage your alcohol intake
  • Try alternatives such as low carb or light beers or reduced-alcohol wine
  • For help and more information, visit the Drinkwise website or call the  Alcohol Drug Information Service (ADIS) free, 24-hour support line on 1800 250 015
WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

TIPS TO KEEP YOUR HEART HEALTHY

Posted on by Nicki Davies

 

IT’S IMPORTANT TO KEEP YOUR HEART HEALTHY

Did you know that heart disease is the single biggest killer of Australians? Therefore, everyone should  know their risk factors to help reduce the chance of a heart attack or stroke.

  • The best way to look after you heart is with a healthy lifestyle. You can find out more about your heart health by booking a check up with your GP.

Disclaimer: This information is general in nature and does not take into account your personal situation

BE HEART SMART

Controlling high blood pressure is known to reduce the risk of heart disease and stroke. Your chances of having high blood pressure increases as you get older. Managing high blood pressure may help reduce the risk or delay the onset of certain medical conditions (particularly for middle-aged adults) as well as reduce the risk of heart disease and stroke. Causes of high blood pressure can include:

  • Stress
  • Poor diet
  • Alcohol
  • Smoking
  • Genetics
  • Too much salt
  • Lack of exercise
  • Certain medications
TIPS FOR KEEPING YOUR HEART HEALTHY
  • Eat a healthy diet (including heart healthy foods)
  • Maintain a healthy weight
  • Exercise regularly (and sit less during your day)
  • Quit smoking
  • Learn to manage stress
  • Look after your mental health
  • Manage your alcohol intake (the Heart Foundation recommends no more than two standard alcoholic drinks a day for healthy men and women)
  • Visit the Heart Foundation website for more information
WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

MENTAL HEALTH MATTERS: BE KIND TO YOUR MIND

Posted on by Nicki Davies

 

It’s important to make your mental health and wellbeing a priority. Most mental illnesses don’t improve on their own so if left untreated may get worse over time. Let’s take a closer look at mental wellness and ways to take care of your mental health and wellbeing.

Disclaimer: This information is general in nature and does not take into account your personal situation

MENTAL HEALTH MATTERS

According to the World Health Organisation, mental health is a state of well-being in which every individual realises his
or her own potential. Also where every individual:

  • Can cope with the normal stresses of life
  • Can work productively and fruitfully
  • Is able to make a contribution to her or his community

Mental health issues can affect your emotions, thoughts,  behaviours and productivity levels.

SIGNS AND SYMPTOMS

Signs and symptoms include (but are not limited to):

  • Sadness, low energy levels and feeling down
  • Excessive fear, worry, anxiety or extreme guilt
  • Extreme mood changes (highs and lows)
  • Lack of engagement and chronic loneliness
  • Dramatic changes to eating and sleeping habits
TIPS FOR LOOKING AFTER YOUR MENTAL HEALTH
  • Eat a healthy diet and try to build some regular exercise into your week
  • Keep in touch with family, friends and work colleagues and don’t be afraid to discuss your feelings
  • Do an activity that you enjoy and/or that you know you are good at
  • Take a break from your usual routine as a change of scenery or a change of pace can be beneficial to your mental health
  • It’s important to get help when you need it and a good place to start is to talk to your GP
  • Organisations such as Beyond Blue have some fantastic resources and you can also get immediate support by calling their helpline (available 24/7)
  • Call 1300 22 4636 or visit https://www.beyondblue.org.au/
LOOKING AFTER MENTAL HEALTH AND WELLBEING DURING COVID-19

How can you look after your mental health and wellbeing during the coronavirus outbreak?

Firstly, try to stay connected with loved ones. Also, make sure you access reputable sources for quality up-to-date information

In addition to this, there are FREE resources and mental wellbeing support available to help you cope with any COVID-19 concerns, for instance, thiswayup.org.au and https://coronavirus.beyondblue.org.au/

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

TIPS FOR YOUR FINANCIAL WELLBEING

Posted on by Nicki Davies

Financial wellbeing is about managing your money now and into the future, as well as being in control of it.  Take a look at these tips to help improve your financial wellbeing. 

Disclaimer: This information is general in nature and does not take into account your personal situation

MANAGING WEALTH FOR BETTER FINANCIAL HEALTH

To improve your financial wellbeing, you need to:

  • Know where, when and what you spend your money on
  • Have a budget and savings plan in place to help you successfully manage your finances

Financial wellbeing is one of the most important elements of your mental and physical wellbeing so setting achievable financial goals is an important step to helping you gain control.

NAVIGATING TOUGH TIMES

Money worries can be all consuming so it’s important to take steps to look after yourself and your finances. This includes understanding your debt level and how you plan to manage and make repayments (a financial advisor can help you with this). You can also look for ways to help with spending such as:

  • RENT/MORTGAGE: Ask your landlord or mortgage provider about rent or repayment options
  • UTILITIES (gas, water, electricity): Ask your provider about payment options, look for providers with better deals
  • FOOD: Advance meal  planning and prep  (e.g. cook a big batch that you can divide into portions and freeze
TIPS FOR CONTROLLING YOUR FINANCES
  • Create a budget that works for you and your circumstances (try using one of the free budgeting apps available)
  • Review any non-essential spending
  • Don’t be afraid to seek professional advice
  • If you’re feeling overwhelmed by financial issues, you can start by calling the free National Debt Helpline on 1800 007 007. The helpline is open Monday to Friday, 9.30am to 4.30pm
LOOKING AFTER FINANCES DURING COVID-19

Bills to pay and essentials to buy during challenging times can feel overwhelming. Financial support is available to help you manage the effects of the coronavirus (COVID-19). Visit https://moneysmart.gov.au/covid-19/financial-assistance

SAFETY GOES 24/7

Visit the Labourpower website for more information or check out our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook and LinkedIn