Get Healthy at Work - March e-news
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Eating right when time is tight  
When the pressure is on at work, it can be tough to get your daily dose of fruit and veg. Reaching for a pre-packaged snack or grabbing a take-away lunch often becomes the easy option for workers who are pressed for time.

This month, hear how a Central West business has helped its staff achieve their healthy eating goals while improving fatigue management; and learn some no-fuss ways to sneak more fruit and veg in to your day. Plus, if you spend your work day sitting, we introduce you to a new app which aims to make you more ‘chair aware’.
Doing it DIY? Did you know you can upgrade to a service provider any time during your first program? Call 13 10 50 to find out more
Pro Tips: Fitting in fruit and veg 
Kritika Singh from service provider SMG Health shares her top tips to meet your daily fruit and veg requirements at work.
  1. Make fruit your ‘on the go’ snack. Choose fruit that holds up to being transported and that is in season for better flavour and price. 
  2. Grate or chop vegetables and sneak them in to old favourites like Spaghetti Bolognese. Include a variety of different colours for a wider array of nutrients. 
  3. When buying your lunch, think smart! Load your sandwich with extra salad or swap fried sweet and sour pork for a meat and veg stir-fry. Check out 'eating on the go' for more ideas. 
  4. Prior preparation prevents poor performance! Prepare a container of vegetable sticks and leave them in the work fridge with some dip for a satisfying snack that will stop you straying to the vending machine. For more ideas check out our 'healthier savoury snacks' guide.
  5. Go meat free one day a week. Try vegetarian pizzas, lentil burgers, roast vegetables, stir fries or the  tasty veg quesadilla recipe featured in this edition of e-news. 
Celebrating Success: 
MSM Milling 

Manildra-based canola processor MSM Milling is a round-the clock manufacturing operation that turned to Get Healthy at Work to support overall health and fatigue management for its 55-strong workforce.

“We received great feedback from staff who received referrals for follow-up assessment and care as a result of their 15 minute health checks,” MSM Milling Director, Bob Mac Smith said.

With strong uptake of the free Brief Health Check from the start, open discussion about health soon became the norm. This created a flow-on effect as more people signed up based on their colleagues’ feedback and encouragement. 

Staff began cycling to work to boost their exercise levels and a fruit and veg box arrives weekly for snacks during shifts.

Now four months in, management has noticed a direct impact from the program in the food consumed by workers, particularly those on night shift.

“One team now brings in communal items to make salads. It’s a great boost for team culture. Staff make better food choices while on shift and understand how this helps maintain alertness and energy levels,” Mr Mac Smith said.
Ready, set go! 

Gained leadership commitment? Tick! Offered Brief Health Checks to staff? Tick! Completed your Workplace Review? Tick!
You’re ready for Step 3 - Create an Action Plan. This is where you’ll choose some People, Place and Policy strategies that will be instrumental in creating a working environment that supports (rather than derails) everyone’s efforts to get healthy.
Start by choosing one or two priority health issues – healthy eating and physical activity are the most popular but you can also choose to look at weight management, active travel, smoking and alcohol. Then set a goal and choose some activities from the Actions Booklet that will help your workplace get some quick wins on the board. A lot can be achieved using low cost or NO cost activities.
CHECKPOINT! Don’t forget to upload your Action Plan to your Workplace Health Program. Once 50% of your staff complete health checks, your workplace will then be eligible to claim its Get Healthy Points. Get healthy and get rewarded with goods/services that will set your workplace on the path to success!
What does 2&5 look like?
Follow these rules of thumb to know how much fruit and veg you should eat.
One serve of vegetables is 75gm or:
  • 1/2 cup cooked vegetables 
  • 1/2 cup cooked beans or peas 
  • 1 medium potato 
  • 1 cup salad 
One serve of fruit is 150gm or:
  • 1 medium piece e.g. apple
  • 2 small pieces e.g. apricot, kiwi 
  • 1 cup chopped or canned fruit
  • 1 1/2 tbs dried fruit
Lunch box envy 
This tasty mexican dish is the perfect veg-packed lunch. With plenty of protein and fibre you’ll be fuelled up to power through the rest of your work day. Throw in a simple side salad or salsa to boost your veg intake.  

Visit Make Healthy Normal for this recipe and many others. 
Don't forget to share your pics of healthy workplace lunches with us on Twitter @GetHealthyNSW using #GetHealthyNSW. The tastiest looking lunch will win a Get Healthy at Work lunch pack!
Rise2Work Breakfasts 
Trying to get your workplace excited about cycling?  Ride2Work has just the thing to rally the troops – a free breakfast at your workplace!

Just contact the Ride2Work team and they will help you organise a free breakfast info event for your workplace complete with bananas, muesli bars and everything you need to know about active travel. 

To learn more about the benefits of active travel see our Business Case for Active Travel fact sheet and guide to workplace travel planning.  
Meet the team!

The Get Healthy at Work team will be out and about at the Wellness@Work Expo and the National HR Summit next month. We'd love to meet you in person, so drop by and let us know how your workplace health program is going!

Next up in our statewide Business Breakfast series is the Riverina. We'll be in Albury introducing new businesses to the benefits of Get Healthy at Work

Check out our events page for more info on where to find us across the state and other fun events to keep your team motivated. 
Rise and Recharge 
Australian workers are being urged to become more "chair aware", as new research finds the average Australian adult spends nine hours sitting every day.

Download the Rise and Recharge app from Baker IDI to remind you to get out of your chair every 30 minutes and reduce your risk of chronic illness. 

According to the Institute, people who sit for more than eight hours a day are at a 15% greater risk of early death, and those who sit for longer than 11 hours a day are at a 40% greater risk of early death after accounting for age, smoking and other factors.

Check out our move more, sit less presentation for some easy ways to get out of your chair during your work day.
Contact us

Our team is here to make it easy for your workplace to get healthy. 

Email us anytime or phone 13 10 50 during normal business hours.
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