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Office Snacking

Ever been typing away at your desk and you pull out, well something from you draw and have a munch? Here are some simple steps to improve your healthy snacking habits at work.

Have a plan for when there is no plan

Keep some non-perishable snacks on hand at work for those days when you’re looking for something small. This can stop you from grabbing something from the vending machine which may not be a healthy choice.

Some examples can include

Drink lots of water

You may be feeling like you want a snack but you could be dehydrated. Have a glass of water if you feel like you’re hungry and wait a while before deciding if you are hungry.

Limit coffee and caffeinated beverages

Drinking excess caffeine can lead to slumps in energy levels and have you looking for a quick energy boost. This can lead to an impulsive sweet snack later in the day.

Also, if you’re someone who has their coffee with added sugar, syrups and milk, drinking multiple per day can mean drinking excess kilojoules and therefore lead to weight gain.

Are you looking for a break?

If you are getting tired and need a moment to regroup, many people use taking a snack break as an opportunity to take a moment away from the desk. Try instead of getting in the habit of taking a quick walk around the building to refocus your energy without having excess snacking.

Can’t scroll through Facebook or Instagram without diet advice popping up? Can’t look at a bus stop without it trying to sell you a weight loss product?

Before you click yes to the order of magical powder which claims to fix all your worries, ask yourself a couple questions.

Is it too good to be true?

If doctors and health care professionals wanted you to know about it, you would. There isn’t a magical pill to make you lose weight, gain muscle and fix all medical conditions. Pills, shakes and powders may promise quick results but generally

Can I eat like this for the rest of my life?

Losing weight over the next 12 weeks may make your co-workers shower you in complements but what about the next 20 or 40 years of your life?

Are they just trying to make money off me?

So first there is the book, the online program, then the pills which can only come from the company…

Fad diets can be very costly to purchase. Is it something that you can afford month in and out to fork out for?

Is it a one size fits all?

You are an individual and you have different needs. You may have allergies, medical conditions or food preferences which would not be considered.

The yoyo effect

You’ve been on the diet before lose a little weight which feels fantastic. Then after a few weeks, you start to fall off the wagon. Cheat day here and there since you are sick of eating the strict regime of the diet. Then you decide to jump off the wagon entirely and gain back the weight you lost and a little extra. You feel guilty and like a failure so you go back on the diet again.

This endless cycle of dieting can be exhausting, miserable and have long term consequences for your physical and mental health.

Why is a dietitian different?

We work with you

Dietitians work out your individual nutritional requirements and work with your lifestyle and preferences to get you the health outcomes you want. We are university trained health care professionals who use evidence and science to ensure you can eat a healthy and balanced lifestyle.

So if you’re sick of trying to decipher all the nutritional information floating out there, come and see an Accredited Practicing Dietitian and we can do it for you.

Please present code 10JulAug to reception to receive 10% off our classes during July and August 2017.

During the first week of July, Ben travelled with the ACT Brumbies Schoolboys to St Ignatius College Riverview for the Australian Schools Rugby Championships. A tournament which the ACT have only won 4 times in the 43 year existence ultimately giving the team an underdog status. However, against all odds the team won 30-11 in the Grand Final on Saturday against QLD II breaking a 29-year-old championship drought.

Ben helps out with a blood nose Brumbies

Ben fixes up a blood nose

Under the guidance of Ben the boys partook in pre activation, mobility, hydration weigh in’s and out’s, ice baths and pool recovery sessions in between their four games throughout the week. The team’s dedication to their preparation and recovery ended with the entire team remaining injury free the whole week.

ACT Brumbies school boys pool recovery

pool recovery

cold water recover ACT brumbies

cold water bath; you'd need a hug too!

Shoulder taping ACT Brumbies School boys

Ben keeps the players in one piece!

You don’t win friends with salad – or can you?

About 1 in 2 Australians aged 18 years and over meet the guidelines for recommended daily serves of fruit (2 or more serves), while 7.0% meet the guidelines for serves of vegetables (5-6 serves). Only one in twenty meet both guidelines1

A study has shown eating more fruit and vegetable increases people’s attractiveness. Eating the recommended 2 serves of fruit and 5 serves of vegetables increases the consumption of a compound called carotenoids. This affects the yellowness of the skin. Using digitally enhanced photos, most people rated the yellow glow from eating lots of brightly coloured fruits and vegetables as more attractive than the brown glow achieved through a sun tan2.

The other superpowers of fruit and vegetables include:

Motivated but not too sure how to start? Come and have a chat to our friendly dietitians at SportTec Clinic and we can give you some helpful hints and tips which are individually tailored for you.

References:

  1. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2014-15~Main%20Features~Daily%20intake%20of%20fruit%20and%20vegetables~28
  2. https://dietitianconnection.com/product/are-your-clients-struggling-to-eat-5-a-day-we-can-help/
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