NUTRITION & WELLBEING
Health and wellness comes from a balanced approach to life – from the food you eat, to regular exercise and taking time out.
Learn more about food and discover why a nutritionally balanced diet is so important.
| Found in dairy, fish, legumes and broccoli, calcium is necessary for strong, healthy bones. If you're active, your body's rate of calcium loss will be reduced. Calcium is also important for the healthy functioning of nerves and muscles. | |
| The body loses water every day from exercise, sweating and evaporation so it's important to replenish the body's fluids by aiming to drink around two litres of fluid a day. Water regulates the functioning of the body's organs, maintains healthy skin and flushes harmful toxins from the body. Two hours before exercising drink two glasses of fluid to avoid dehydration and during your workout sip water every 15 minutes. | |
| These polyunsaturated fats are the healthy fats found in seafood, in particular oily fish like salmon, mackerel and tuna as well as several plant oils such as canola, linseed and soy. | |
| Milk, sardines and eggs are sources of Vitamin D, which is important for the balance of calcium in our bones and teeth. Sunlight helps our body produce Vitamin D. | |
| Meat, grains, nuts, eggs, carrots, ginger and beans are rich sources of zinc required for the development of healthy skin and hormone production. | |
| Found in all foods made from grains (bread, pasta, noodles and cereals) as well as fruit and vegetables. Carbohydrates are an important source of energy. Your body breaks down carbohydrates from grains, pulses, fruit and vegetables to use everyday. | |
| An essential component in living tissue, protein is found in red meat, chicken, fish, milk, soy and legumes. Protein is made up of amino acids. When we eat foods rich in protein our body uses the amino acids to construct the protein it needs for tissue growth. Protein is important in the diet because it is essential for muscle growth. | |
| Essential for red blood cells and energy production, iron can be found in meat, nuts, eggs and fortified breakfast cereals. Help increase your iron absorption by consuming foods rich in Vitamin C food at the same time like capsicum, tomato, fruit for dessert or a small glass of juice with your meal. | |
| The proper creation of blood cells, nerve cells and DNA requires Vitamin B12 and can be found in meat, eggs, milk and yeast extract. Vegans are particularly susceptible to a Vitamin B12 deficiency. | |
| Vitamin E is found in seafood, nuts and vegetables. This anti-oxidant neutralises free radicals and helps your body work properly. | |
| Important for the absorption of iron into the body, Vitamin C is found in citrus fruits, capsicum, broccoli, spinach and cabbage, important for healthy gums, teeth and bones, Vitamin C is also an anti-oxidant combating free-radical activity. | |
| Found in eggs, oily fish and dairy produce, Vitamin A is essential for good vision and healthy skin. |
Take some time out and discover some great ways to unwind:
| Meditation is a rare opportunity to focus on silencing the multitude of thoughts in your head. You can attend a meditation workshop or follow this simple technique on your own. Sit with an upright back (if you lie down you might fall asleep), close your eyes and focus on breathing deeply. Try to clear your head by focussing on a simple mantra for 15-20 minutes, such as "I am happy". | |
| Soothe aching muscles and help your body shifts toxins by stimulating your body's lymphatic drainage with an indulgent massage. There are many different types of massage, ranging from the long strokes and kneading of a Swedish massage to the pressure point techniques incorporated in Shiatsu massage. Talk to a qualified masseuse about your needs and make massage a regular part of your routine. | |
| It was once common for people to boast that they only needed a few hours sleep to survive. Now we're realising that we need a good night's sleep of 8-9 hours to function properly and maintain energy levels. A poor night's sleep is an early indicator of stress. If you're having difficulty sleeping, avoid caffeine and alcohol in the evening. A glass of warm milk is an effective, old-fashioned solution to mild insomnia. Some aromatherapists recommend dabbing a few drops of lavender oil on your pillow. Sleep also affects the way we look because our skin's cellular repair activity works most effectively while we rest. Your sleeping environment is also important, so make sure that your bedroom is cool and well ventilated. | |
| Treat your mind, body and spirit by using essential oils. Inhalation, massage and aromatic baths are popular ways of harnessing the benefits of aromatherapy. Find an uplifting blend such as lemon, lavender and sage, to help banish blue moods. Never apply undiluted essential oils directly to your skin and it is recommended that you perform a patch test to avoid any irritation. If you are pregnant you should consult an aromatherapist before using essential oils. |