HEALTH . WELLNESS . NUTRITION . FITNESS

The Real Food Reel Podcast | Ep 85 with Bianca Monahan

11 August 2016

The Real Food Reel, hosted by Steph Lowe from The Natural Nutritionist has long been one of my favourite health and wellness podcasts. You can imagine then my excitement when I was asked to be a guest on her show last month to discuss all things health, as well as my #banthebottle campaign.

You can listen to my episode online here, or download the whole Real Food Reel podcast from iTunes and listen to Steph’s whole back catalogue (dooooo it!).

“In Episode 85 of The Real Food Reel we speak with Bianca Monahan from Sprout Health. Bianca is a qualified Personal Trainer and health nut, with over six years experience in the health industry. Bianca and I discuss health and wellness and share with you her #banthebottle campaign.”

 

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Remote workers MORE sedentary?

11 August 2016

Did you know that on average, remote workers are MORE likely to be sedentary than others that work in an office environment?   It might sound surprising but once you take out travel, public transport, off-site meetings, coffee runs etc, you’re left with someone sitting at home or in a café with no reason to get up and move around. Your laptop is right in front of you, the kitchen is only 10 steps away, the bathroom is just across the hall and you no longer have anyone coming up to talk to you or interrupt your work for a coffee break.

Now while all these things might seem like huge wins from a productivity point of view, from a health perspective it’s a bit scary. Working from home or in a remote location can sometime see people sitting at their computer for literally hours at a time with no standing breaks. Stand up desks have been helping this issue slightly, but people still aren’t getting up and physically walking around.

Did you know that people who sit down for most of the day have about the same risk of having a heart attack as a smoker? (Martha Grogan, Cardiologist). They are also far more likely to experience some sort of organ failure in their life, have a 54% more chance of developing cancer and 40% more likely to develop a blood clot. WOWZERS!

The team at wattsnext hr were not too fond of those stats, so as part of their remote working experiment (read about #projectfow here), I have introduced a fitbit challenge to promote a more active workplace and to initiate a little healthy competition.  Everyday each team member aims to clock off at least the recommended 10,000 steps and at the end of the week I take a tally. So far the competition is rife and I’ve never seen so many walking meetings in my life! I can’t wait to see how this little competition positively impacts everyones daily life. After all, baby steps are better than no steps at all.

 

Challenge results to come- watch this space!

 

This article was first published at wattsnext.com.au

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Healthy Swaps For Weight Loss & Wellness

8 June 2016

As cliché as it sounds, sometimes it’s just small every day substitutions that can make a real difference to our health. I have never been one for deprivation so hard diets and ridiculous fasts have never been my caper. I choose instead to eat a diet balanced with whole foods that NOURISH my body while also enjoying a variety of food groups and the occasional treat.

If you’re at the beginning of your health or weight loss journey and are feeling a little overwhelmed with all the information out there, start off with these simple health swaps.

Swap lollies or sweet junk for fresh berries or dates with natural yoghurt & honey

Swap soda or soft drink with sparkling water and fruit

Swap heavy carbs like white bread & pasta to wholegrain varieties like brown rice, sweet potato, quinoa & oats

Swap low fat dairy/skinny dairy for full fat/cream organic varieties. (Remember, good fats won’t make you fat!)

Swap margarine for real butter

Swap sugary breakfast cereals for overnight oats and fruit

Swap vegetable oils for coconut, olive or macadamia oil

Swap multiple cups of coffee to ONE cup of coffee. Substitute the rest for herbal teas

Swap GMO & Synthetic vitamins to whole food supps & a good quality probiotic (if you’re gut isn’t working properly- nothing will!)

Swap that 3pm sugar hit for a high protein snack like PB & celery or some mixed nuts to keep you going until dinner

Swap that last Netflix episode for an earlier bed time (lack of sleep could be causing you weight gain)

 

Commit to these small swaps and watch them become regular habits!

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Website by Kirsten Riley