Welcome to Boost #11 Wellness in the Workplace

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Cherishing You

Nutrition tips to help you stay strong & energised during December & beyond

• Have the energy you need during this crazy month

• Boost your immune system so you’re less likely to pick up winter bugs

Find out how to:

1. Don’t be tempted to skip meals

Energy boosting tips

2. Have breakfast every day

Energy boosting tips

3. Look for protein & vegetables/salad

Energy boosting tips

4. Focus on quality, not quantity

Energy boosting tips

5. Focus on the instant benefits

Energy boosting tips

6. Pack a smart snack

Energy boosting tips

Smart Snack = Protein + wholegrain + vegetables/fruit

• Brazil nuts, dried cranberries and pumpkin seeds• Satsumas & an individual portion of cheese• Banana & pot of greek yoghurt

Energy boosting tips6. Add key foods to your shopping basket

7. Don’t aim for perfection - balance it out later if needed

Energy boosting tips

• Breakfast – Croissant and a coffee or a bacon sandwich

• Lunch – Salad/vegetable based with whole grains & protein (wholemeal wrap with hummus and greek salad)

8. Drink more water

Energy boosting tips

9. Look out for fabulous festive foods

Immune boosting tips

• Nuts • Chestnuts• Olives• Brussel sprouts• Red cabbage

• Smoked salmon• Pomegranates• Satsumas• Dates• Cranberries

10. Do things a little differently

Immune boosting tips

11. Feed your gut!

Immune boosting tips

• Live yoghurt or kefir• Oats• Berries• Onions, garlic & leeks• Miso

12. Use these liberally

Immune boosting tips

• Garlic• Mushrooms• Herbs• Turmeric• Oily fish

13. Pause

Immune boosting tips

• Enjoy a cup of tea and a chat

• Do one things less• Time to plan and to

pause

14. Take yourself for a walk

Immune boosting tips

15. Cherish you

Immune boosting tips

• Write yourself a love note

• Find moments of ‘awe’• Use the power of

nature• Guard your time• Sleep. Rest. Walk

1. Don’t skip meals2. Have breakfast every day3. Look for protein & vegetables/salad

4. Focus on quality, not quantity

5. Focus on the instant benefits6. Add key foods your shopping basket

7. Don’t aim for perfection

8. Drink more water9. Look out for fabulous festive foods

10. Do things a little differently11. Feed your gut!12. Use garlic,herbs & numeric liberally

13. Pause14. Take yourself for a walk15. Cherish you

Nutrition tips to stay strong & energised

Goal Setting

Before you go…

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