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Published by sas_p, 2020-02-14 00:23:09

Aemo eat move think




A journey of a

thousand miles

begins with a

single step

Many people often underestimate the importance of nutrition and its impact it has

on our health. A lot of people start their healthy eating journey in January to help

them start their year fresh, shift a few extra kilos. After a silly season of

overindulging, we change our habits to healthy ones but sustaining these can

take dedication and willpower.

There are multiple benefits that eating an abundance of different nutrients has on

your body. Swapping your high carbohydrates, sugars and fatty foods for whole

nutritious foods will have a significant effect on your body, health and mood.

Whole, nutritious foods are packed with nutrients that are lacking in processed,

refined foods.

But many of us are confused as to what a balanced meal really looks like. Eating

good source of lean protein such as meat, chicken, fish, tofu, eggs are a great way

to get good amount of protein that aids in metabolism, muscle production and


Carbohydrates are essential for energy production, fibre and general health.

However we need to be aware that some processed carbohydrates are full of sugar

and fast-burning. Choose carbs that will provide energy, vitamins and minerals,

such as potatoes, sweet potatoes, pumpkin, brown or basmati rice and wholemeal

grains that will keep you full for longer.

Fats are a great source of nutrition since they aid in the assimilation of vitamins

and hormonal regulation. Good sources of fats are fish, nuts, avocado, olive oil etc.


2 tablespoons freshly

squeezed lemon juice

1 tablespoon balsamic


1 teaspoon Dijon Mustard

Salt and black pepper

Honey 3 tablespoons

Extra-virgin olive oil

4 to 5 ounces baby


1 1/2 cups cooked

cannellini (white kidney) beans 1

1/2 cups cooked quinoa

6 ounces oil-packed tuna

4 ounces crumbled feta cheese

1 medium ripe avocado pitted

and diced.


Whisk together lemon juice, balsamic, Dijon, and a pinch of salt

and crank of pepper in a small nonreactive bowl until well

combined. Add honey to taste and slowly whisk in olive oil until

well combined. Taste and add more salt, pepper, or honey as

desired. Arrange arugula in a salad serving bowl and top with

beans, quinoa, tuna, feta, and avocado.

Drizzle with half the dressing and serve.

Sit all day? Try these hip

openers that you can do at

your desk.

Do not dwell in the past, do not dream of

the future, concentrate the mind on the

present moment.

Mindfulness Month


M T W Th F

Practice Take 3 deep Compliment At any time of Do something

the working day
Active diaphragmatic someone at close your eyes for yourself

Listening breaths work for 10 mins today

M T W Th F

Journal 2 Eat slowly and Get Outside Go to bed

things you chew your food and notice MEDIATATE without looking

are grateful without any your at your phone

for other distractions surroundings or device

M T W Th F

Scan your Tell your loved

Journal your Call someone Get outside in
body and ones how

thoughts you love nature
notice how it important they

is feeling are to you

M T W Th F

When you get Tell yourself 3 Get a

Have a Give a loved
home greet your good qualities Massage
mindful one a 3
family with a big that you

coffee breath hug
smile possess




Spine and



Helping you function

better and prevent

potential injuries and





Promoting self care and


He who has

health has

hope; and he

who has

hope has


Complete Corporate Wellness

proud National Health and

Wellness Partner of AEMO

PH 1300 141 473

E: [email protected]

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