Health & Nutrition to Boost your working life Becca Millar BSc BANT CNHC

Health & Nutrition to Boost your working life Becca Millar BSc BANT CNHC

Life is a journey - We are living in a time with greater longevity but more chronic disease

Humans are not computers! We are not designed to run at speed, continually for extended stretches of time. We need to breathe We need to sleep We need to eat well We need to work at top speed in bursts We need to recharge

Is modern work working for you? Do you feel like you have too much to do in too little time? Are you asking more of yourself than ever, but still not catching up? Do you feel stressed or anxious at work? What about when you are at home? Do you fire fight work? Do you multi task all the time? Do you find it hard to concentrate on one job? Do you finish tasks? How often do you switch off your smart phone!?

Are your adrenals working overtime? Do you have difficulty waking up? Wired in the evening? Weight around the middle Craving carbs? Craving coffee & stimulants? Poor concentration? Brain fug? Low libido? Get colds/infections often? Tired all day?

Risk Factor Quiz Do you always wake up feeling tired? Do you regularly get less than 7 hours sleep? Do you take short breaks in the day and at lunch? Do you check work emails in the evenings and weekends? Are you able to switch off from work in the evening and weekends? Do you feel constantly stressed, anxious or overwhelmed at work? Can you work without interruption/distraction for parts of your day? Can you prioritise your work and say no to more than you can handle? Do you feel your work is focused, productive and efficient? Do you have more than 3 cups of caffeine a day? Is your diet based around sugar carbohydrates? Do you exercise less than 3 times a week? Do you drink more than 14 units (21 units men) of alcohol per week? Do you get your 5 a day?

It s never too late! Your Body is in a constant state of renewal We rebuild about 98% in less than 365 days! We need to meet our 4 energy needs Physical Mental Emotional Spiritual = healthier, happier and more effective

10 lessons for living a long healthy life From the world s longest living people Move naturally Cut calories by 20% Eat to only 80% full Plant Slant Drink red wine Determine your life purpose Down shift - relieve stress Belong & participate in a spiritual community Loved ones first make family a priority Live 80:20 and keep treats for treats Eat mindfully and not emotionally

Banish the energy zappers! Know your limits and stick to them Manage other peoples expectations Do it or dump it! Try not to worry Laugh often Be mindful Eat right

Why does food matter?

Foods to Avoid when stressed Below are food choices that may actually increase our stress levels: Coffee/tea/Red Bull/ Fizzy Drinks (stimulants) Alcohol Food intolerances (known or unknown) Sugar (white refined) White refined carbohydrates Processed food Salt (refined) Lack of water (dehydration)

Foods to Enjoy Below are food choices that will help us fight the effects of stress: Good quality protein fish, chicken, eggs, beans, pulses, nuts and seeds Essential fats oily fish, walnuts, seeds, avocado and olive oils Whole grains rice and oats Vegetables and fruits supply good fibre, enzymes, antioxidants, vitamin C and more Water (at least two litres a day)

A little of what you like!

Start the day well Breakfast like a Queen break the fast Set your blood sugar for the day don t jump on the roller coaster Stay full until lunch eat less overall Pimp that porridge Don t have sweeties for breakfast! If you are grumpy before lunch are you eating properly? Low blood sugar is a big cause of anger and aggression.

Lunch like a Princess High refined carbohydrate lunches (starch and sugars) will set you toward the afternoon slump Eat lunch to energise and re-fuel Avoid heavy, hard to digest proteins Always have some protein Always have some veggies not just fruit Eat real food

Dine like a pauper Keep to the same rules of balance Don t eat too late Max on the veggies when you can Avoid processed and microwaved foods Eat real food homemade where you can Cook! Avoid processed meats Avoid low fat Avoid artificial sweeteners

Stick to the right ratio for success 50% veggies 25% protein 25% carbs (complex) Food is your fuel go nutrient dense Never skip a meal 3 meals/2 snacks Brown not white Have a sling it in the bin policy Try new things - do a healthy swap