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

Aemo eat move think

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


vitamins.





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.

INGREDIENTS








2 tablespoons freshly



squeezed lemon juice




1 tablespoon balsamic



vinegar



1 teaspoon Dijon Mustard




Salt and black pepper



Honey 3 tablespoons



Extra-virgin olive oil




4 to 5 ounces baby



arugula



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.






















INSTRUCTIONS







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








reminders


































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

UPCOMING EVENTS



















FEBRUARY









Computerised








Spine and







Posture








Assessments
















Helping you function




better and prevent




potential injuries and



pain


























MARCH













Remedial







Massage



















Promoting self care and




relaxation

He who has

















health has


















hope; and he

















who has


















hope has

















everything.

Complete Corporate Wellness







proud National Health and








Wellness Partner of AEMO


























PH 1300 141 473



E: [email protected]


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