Corporate Health: Being More Organised

One major thing that contributes to stress is disorganisation. If you don’t know what’s happening from one day to the next, and can’t keep track of tasks, goals and plans, it’s easy to be blindsided by a big deadline or event that you’d forgotten about.

Being more organised in the workplace will help your staff to plan and complete projects and tasks more effectively, making them more productive and far less stressed out. Stress affects both physical and mental health, so minimising perceived pressure can help you to create a happier, healthier team.


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This article from Unclutterer lays out the benefits of being more organised. Use this to spot patterns in your staff’s development meetings: if they mention that they feel overwhelmed, are worried about their work:life balance or find that they have too many little tasks popping up, they may benefit from support to be more organised.


(The Guardian)
(The Guardian)

This piece from the Guardian is full of practical suggestions for improving organisation in the workplace, from effective planning to decluttering desks. This is a great resource for making changes with little to no budget!


 

Quip

For those that are chronically disorganised, Tech Times has this rundown of the best personal assistant apps to help you run your life. Many of them are free, and are available on iOS and Android.


Nudjed Health Resources are collections of online content and tools that offer simple, low-cost ways to improve specific areas of health. To discover which areas of health are affecting productivity in your organisation, check out Nudjed Insights. 

 

 

A Beginners Guide to Going Vegetarian

Thinking of going vegetarian? Struggling with how to get started? Fear not! The Nudjed nutrition team has put together this short guide to help you make the swap. Avoiding the pitfalls that many people fear.


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The Pro’s and Cons of a vegetarian diet

Being a vegetarian can be a really easy way to boost your health and cut your carbon footprint (yes, meat generally creates more pollution!). But swapping out the foods you’re used to, can be tough to start with and you may be nervous about missing out on the vitamins you need to stay in top condition.

The reasons to go Veggie

The normal fears people have

  • Replacing the protein you get from meat
  • Making sure you’re not missing any nutrients
  • Managing your energy levels (avoiding ‘Carb loading’)
  • The reduced choice worry

So let’s help you avoid them…


Replacing the protein you get from meat

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If you’re a meat eater, it’s a good bet that meat or fish is the main source of protein in your diet. Here are ways to replace that:

Choose low-fat Dairy & Eggs –

Milk, eggs and cheese are all sources of good quality protein. Try cottage cheese, mozzarella and ricotta, instead of cheddar and cream cheese in your sandwiches and salads.

Throw on some nuts and seeds –

Nuts and seeds are an excellent source of quality protein. Try sprinkling them on salads and stir-fries, adding them to curries or throwing them into pots for snacks at work.

Love Beans –

Lentils, beans and chickpeas are all excellent sources of protein. They work surprisingly well in place of meat, especially in Indian or Mexican dishes.


Managing your energy levels (avoiding ‘Carb loading’)

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Anytime you change your diet, there will be learning curve as your body adapts. Managing your energy levels is a crucial part of any diet, here’s the things to look out for in a vegetarian version.

Swap white for wholegrain –

Go for wholemeal everything, besides a boost in fibre you will also consume more protein. Replacing rice with other grains like quinoa, pearl barley and bulgur wheat is a great way to do this.

Don’t become a sugar-holic –

Going veggie can be a chance to excuse your over-consumption of simple sugars and processed white carbs. Try keeping a small pack of nuts, seeds or fruit next to your desk in work.


Making sure you’re not missing any nutrients

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If you want to lose weight then cutting out animal fats is probably a good thing, but if not (and you’re light already) then you need to replace those fats to make sure you absorb enough vitamins and get enough energy.

Use a quality oil and dress your salads –

Cold pressed oils retain the most nutrients. Go for olive oil, coconut oil, avocado oil or seed oils for a boost of (good) unsaturated fats.

Make friends with fatty plants –

Containing wonderful essential fats, try including more avocado, kidney/black beans, flaxseed, edamame (soya) beans, and wild rice.

Look out for enriched products –

spreads, eggs, cheese and milks all come with added omega 3 (essential fatty acid) these days

Green and leafy = extra vitamins and minerals –

meat and fish do contain a number of essential vitamins and minerals, but there are none that you can’t get from maintaining (or slightly increasing) your intake of dairy products and munching down more broccoli, kale, brussels, spinach, chard (or anything else green and leafy).

Mix it up –

Eat your meals in combination (more than one thing on the plate). For example, combining vegetables with fats often increases the absorption of vitamins and minerals and slows down the rise in blood sugar.


The reduced choice worry

Removing meat from your diet may seem like it limits your choice. But according to research carried out by Merchant Gourmet, most families rely on just 9 recipes to feed themselves. To improve your choice, here’s our top 9 meals (+ some lunch ideas) to swap for them:

Bonus Vegetarian Lunches

How to avoid getting Hangry (Angry ‘cos you’re hungry)

The human body has two main energy sources: Fat and carbohydrate. Fat is by far the most efficient energy source, but it cannot cross the barrier between the blood and the brain cells. But carbs can…


The ‘Brain Blood Barrier’

It may sound a little gross, but it’s actually pretty simple science:

  • Your body’s (and brain’s) cells need energy to function
  • Blood carries this energy to them via the circulatory system (arteries)
  • Unfortunately there’s a barrier around your brain that fat cells don’t fit through
  • This means that only carbohydrates can give your brain energy

Avoid getting Hangry

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Hangry – the anger associated with feeling hungry, is your brain crying out for energy, not your body.

When you are eating carbs, think of it as feeding your brain before you think of it as feeding your body

The brain uses only carbohydrate (sugar) as its energy supply, that is the only reason why carbohydrate is essential to the diet.

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5 Scientific Tips to help you lose weight sustainably…

Diet trends come and go in fads. We believe good health should be based on Science, not marketing. Here are our top 5 tips to help you shed fat sustainably.


Know your BMR
Know your BMR. Use our calculator, sign up for Nudjed (which calculates it for you), use someone else’s calculator, do the math yourself. We don’t care how, just go do it.


Make a food diary
Control your calorific intake. Try keeping a food (and drink) diary for a few days, it will help you understand where you’re getting your energy from.


Cut down on Sugar
Get your calories from healthier foods. This means less processed and more fresh. Sugar will hamper you when you’re trying to reduce energy intake.


Boost your Heart-rate
Do regular exercise. A long walk, a slow jog, a nice swim. Anything that raises your heart-rate, will increase your energy consumption.


Don't crash diet

Think long term. If you get tired, you may not be eating enough, or at the right times. If you start to drastically lose weight, ease off, don’t starve yourself.


Focus on one Healthy behaviour at a time

Our nutrition challenges teach you that variety and amount of food is important when losing weight. So if you’ve previously tried crash diets, there are a few things you should know.

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Most people who restrict their food intake end up putting weight back on after dieting, plus more. This is also known as yoyo dieting as your weight goes up and down.

Yo yo dieting is counterproductive; when you starve your body of food, you are reducing the amount of calories burnt for energy. Your body gets used to this reduction and slows down your metabolic rate for burning calories into energy.

What doesn’t help is that even after you stop dieting, you metabolic rate continues to be slow. At this point, if you start consuming lots of calories, your body ends up storing them as fat. This causes you to gain weight.

What you want is to do is keep the weight off completely and healthily.

It is not about reducing your food intake, it is about making sure you eat food full of the nutrients your body needs to function properly. In doing that, you can burn calories at a much faster rate, helping you to keep the weight off.

Just as dieting is a habit, why not make healthier eating habits a routine. Use this time to challenge yourself through Nudjed, by looking at what we have to offer. Get inspired by our health challenges from nutrition to fitness, there’s something for everyone.