Healthy Living Resources

Be Sensible & Eat Healthily

Eating healthily is about a lifestyle change - not a short term crash diet. As many people have discovered, crash and fad diets do not work! Sensible eating patterns combined with regular exercise will help you remain fit and healthy, and also aid weight loss. If you are in the habit of eating well and exercising, it really does become part of everyday life.

A balanced diet of proteins, carbohydrates, fruit, vegetables, pulses and grains should be consumed on a daily basis. The daily requirements of each food group can be put together to create a food pyramid, with what you need most of at the base and the smallest amount forming the pinnacle. Carbohydrates form the base, followed by fruit and veg, then dairy produce, meat & fish, and finally fat. The percentages you should be roughly aiming for in your daily diet are:

Carbohydrates 40% / Vegetables 17.5% / Fruit 17.5%
Dairy Products 10% / Meat/Fish/pulses 10% / Fats/Oils 5%

The Golden Rule

If we consume more energy than we expend, our body converts the excess into fat and deposits it in various fat-dumps around our body: e.g. our hips, thighs, tummy etc. Conversely, if we consume less energy than we expend, our body removes some fat from its deposits and converts it back into energy; resulting in weight loss.

When it comes to maintaining energy levels throughout the day, eating the right amounts at the right time is the most important factor. Ample sized healthy meals and snacks at regular intervals throughout the day will ensure your metabolism is maintained. Unfortunately most of us get it the wrong way round.

Eating at the wrong times, and skipping meals altogether, leads to low blood sugar levels. This results in tiredness, irritability, a lack of co-ordination, headaches, and a sudden urge to eat unhealthy foods.  Snacking on chocolate or sweets sends the blood sugar soaring, resulting in the release of a large dose of insulin, designed to help the body disperse excess sugar. But the body always overcompensates - sending blood sugar levels too low, and putting you back where you started: hungry, tired, and irritable.

Arm yourself with a little knowledge, and just concentrate on getting it right every day - before you know it you won't even have to think about it.

Excercise & Your Working Day

Incorporating exercise around work can be a problem for some people – not enough time, feeling tired, too much to think about etc. Research has shown that exercise increases your energy levels, decreases feelings of stress, and improves morale. A greater awareness of healthy eating and drinking habits will result in you feeling more active and reduced fatigue leading to a productive working day.

Top Tips

• Always make time for breakfast. This kick starts your metabolism
  and helps you maintain energy throughout the day.
• Exercise in the mornings before work - it wakes you up and prepares you for the day;
  fitness also makes you feel more confident and alert.
• Exercise provides a psychological boost by releasing chemicals in the brain which
  help relieve feelings of stress or anxiety - making your working day far more enjoyable.
• You don’t have to engage in a full fitness workout; just fit exercises into your usual routine –
  if you usually use the lift at work, use the stairs instead.
• Walking at lunchtime not only helps with fitness, but also wakes you up and
  stimulates the metabolism.
• Carbohydrates make you drowsy. Try to avoid them – they may be filling
  but a large sandwich with chips will make you feel lethargic.
• Swap your coffees for herbal tea.  Caffeine makes your energy levels yo-yo,
  and if you take sugar as well your blood sugar levels swing dramatically.
• Rely on eating the right food at the right times for energy – by eating smaller meals
  at least every 4 hours you are keeping your metabolism working smoothly, and avoiding
  the physical highs and lows brought about by irregular eating. If you get hungry between
  meals, choose healthy snacks like fruit or grain bars.
• Hydration - Drink plenty of water throughout the day.
• The list of possible exercises to do at work is endless. Don’t be afraid to try
  something out – be creative!
• Correct posture and stretching helps tone and prevents strains.
• Find a daily routine that suits you and stick to it.  Set realistic goals.