Christmas Survival Guide



We all know how easy it is to overdo our food and drink consumption during the festive season.  Parties, social and family gatherings make Christmas one of the hardest times of the year to stick to a healthy eating plan.

However there’s no need to blow out over Christmas, nor do you have to avoid all the parties.

There is certainly nothing wrong with indulging yourself provided you remember to balance this out with healthier habits at other times of the day. Party nibbles and Christmas lunches are often laden with fat and salt.

Use the guide below…

…to avoid the worst ones and choose instead the healthier alternatives.

Say No To:

  • Chips and crackers
  • French onion dip
  • Spring rolls
  • Turkey with all the trimmings
  • Plum pudding
  • Cakes and desserts

Healthier Choice:

  • Vegetable sticks or pretzels
  • Tomato salsa
  • Barbeque prawns or mini-kebabs
  • Seafood platter with whole barbecued fish
  • Low-fat vanilla ice-cream mixed with dried fruit
  • Fruit platter, with yoghurt or low-fat ice-cream

The secret to keeping your weight stable while still indulging over Christmas is to incorporate more activity in your daily life. We’re not necessarily talking about a vigorous workout in the gym every day but relatively small amounts of moderate activity mean that you can allow yourself the pleasures of eating and drinking without gaining an ounce.

For example, to burn off the calories provided by one mince pie you could spend 50 minutes weight training in the gym or 42 minutes on an exercise bike. Alternatively, you could take a brisk 20 minute walk to work and a 20 minute swim at lunch- time.

Stuck At Home Over The Break?

Don’t sit still; 34 minutes of general cleaning and 46 minutes of vacuuming would also burn the same number of calories.

What it takes to burn off a mince pie (250 calories)

  • Cycling – 42 minutes
  • Swimming (fast breast stroke) – 26 minutes
  • Jogging – 31 minutes
  • Stepper/Stair master – 25 minutes
  • Weight training – 50 minutes

Finally remember that Christmas is not the time to focus on your weight. Focus instead on weight maintenance and you’ll enjoy the festive season without the guilt.

Beat The Heat This Summer

With summer really starting to hit in an extreme way, it is a good time for us have a look at some of the ways we can beat the heat.

The most obvious preventative action to heat stress is to drink lots of water. Dehydration results in impaired physiological responses and performance, so it is essential to keep hydrated.

Other tips for keeping cool include:

  • Aim to drink more than eight glasses of water a day (recommended amount varies but this is a widely accepted starting point).
  • Take regular breaks from strenuous activity, seek a cooler environment and relax.
  • Exercise early in the morning, or late at night to avoid the heat and still stay active.
  • Spend as much time as possible in the shade
  • Dampen a towel to place around neck
  • SLIP on protective clothing, SLOP on 30+ sunscreen, SLAP on a hat, SEEK shade, SLIDE on sunglasses
  • Go for a swim after work
  • Increase fitness and reduce weight during the winter months to be better prepared for next summer.

2015- The Year Of Safety!

In 2015 the Alsco Group will be focusing on continuous improvement for the business. At Alsco, we care for our people, and we feel the best way to promote a safety culture is by educating our employees.

To ensure that all employees are working safely, each branch will be sent a monthly training program to support and promote a safer workplace. Each month will focus on one or two different safety and wellness topics; from risk assessment training to fatigue management and nutritional tips.

Across the states there are many WHS Coordinators and Managers whose main goal is to ensure that safety is at the highest level and that all employees are completing tasks in the safest manner possible.

Alsco’s safety goal is to have you go home from work the same way you arrived – safe!

You Can Too…

There are more ways to keep your employees safe. Safer staff, happier staff. You too can have an organisation that cares for the safety of its employees. Show them you care. Install the intelligently organised, carefully constructed, Alsco First Aid Kits with hospital grade supplies. What are you waiting for. Call Alsco now.

Joy, Allison and Hayley.

 



Disclaimer – These articles are provided to supply general health, safety, and green information to people responsible for the same in their organisation. The articles are general in nature and do not substitute for legal and/or professional advice. We always suggest that organisations obtain information specific to their needs.