Posts in Office Nutrition
Healthy Snacking in the Workplace

When I hear the word “snacking” mentioned it often comes with a negative or unhealthy connotation. This should not be the case. Snacking is great way to support a balanced diet and should be encouraged. During a busy day at work, good quality snacks can help get you through the long mornings until lunch and over the final furlong in the afternoon before dinner time. Of course from a nutrition and health perspective, it’s really important to pay attention to the snacks you’re consuming.

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5 Surprisingly Simple Strategies to Manage Your Food Cravings

If I was to list down the top 3 questions that I get asked from my clients then the one that would make it to the very top would be 'How can I get a hold on my food cravings and that I am extremely frustrated at my eating habits".

To define food cravings, they are an intense desire for a specific food at a particular time and have a very short shelf life. For the most part when the moment passes away, in all probability the craving also goes away. It is very different from the actual physiological hunger, when your body really needs the food. 

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My Best Kept Secret for Better Digestion

Today I want to share with you my best kept secret for better digestion!

But first, why am I talking about having better digestion in the first place?  Great question!

We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable. 

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The Intrinsic Nature of Mood & Food

The link between mood and food is intrinsic. Almost every vitamin and mineral is responsible for mental stability – and symptoms such as fuzziness, fatigue, irritability, tension, anxiety, nervousness and depressed feelings can all result from poor dietary choices.

The good news is that there are easy and inexpensive measures we can all take - at work and at home - to reduce and avoid those icky side-effects of a food hangover.

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Healthy Breakfast Ideas #1 – Porridge Oats Recipe - My Morning Energy Boost

Ever wondered how to make porridge properly? Your long and fruitless search is over! I’m a huge porridge fan as I’ve spoken about before. If done properly, I don’t think there’s a healthier breakfast. I certainly don’t know one that’ll give you the mix of complex carbohydrates, protein, healthy fats and nutrients not to mention the slow release energy that my simple porridge oats recipe provides. Perfect for when you have a busy morning ahead.

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30 Day Challenge – Part 2 –Nutrition

I’ve documented the exercise plan for my challenge. I’m happy with the mix of resistance training and cardio. Exercise is critical to my success in this challenge however nutrition will play an equally important role. My old gym had a sign on the wall saying ‘You can’t out-exercise a bad diet’ and I think that sums up the relationship perfectly.

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10k Race Day Nutrition Guide

As part of my Sports Nutrition diploma, I was tasked with compiling a menu for an individual competing in a 10 kilometre race. The focus was on pre, during and post event nutrition. I created an imaginary client, John Doe, and detailed the full optimal nutritional support for John for the evening before and the day of the race. This full nutritional support includes proper nutrient loading for performance and recovery, and optimal fluid consumption. I assumed John to be a regular office worker with the intention of sharing this as a case study on the site and in the hope that anyone reading it could get some value from the plan the next time they are preparing for a 10k race (the plan can be tweaked for shorter or longer distances). Here’s what I submitted, if you do take any of this advice for an upcoming race then please let me know how you get on!

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Grocery Discipline

Last week I exclusively revealed what goes into my shopping trolley on a weekly basis. This time out I want to talk about the products I tend to avoid when I’m at the supermarket. I like to buy food and drinks that are healthy, nutritious and from a reliable source. If I’m not sure a product meets all of these criteria then I just won’t add it to my cart. Besides, it’s not like we’re short of alternatives these days.

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Snack Attack

When I hear people talking about snacking it always seems to be with an unhealthy connotation. This shouldn’t be the case. If you are eating the right foods then snacking can be very healthy and should be encouraged. For the busy office worker, snacks can help you get through the long mornings until lunch or get you over the final furlong in the afternoon before dinner time.

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