Recent changes to how we work, have meant that there are a lot less conversations at the water cooler! However, while we may not be having as many chance conversations at the water station are you drinking enough when you are at work?

5 tips to improve energy for your working day! We all have days where our energy in on the floor and we are not as productive as others. Though for some this can be more than a day and can stretch out into weeks or more. Rushing through meals, eating less nutrient dense food, snacking late into the night combined with increased stress levels have all become typical habits of how we now live, all of which contribute to low energy levels.

How to manage the impact of stress with your nutrition! Stress is a normal part of life and our body’s reaction can be through physical, mental and/or emotional changes. Stress has many causes, and it creeps into our lives from many directions including our work.  However, our reactions and its impact will differ based on our genetics, our own circumstances, our environment, and life experiences.

It's hard to imagine that we spend one-third of our life sleeping and that it's as essential to our life as eating, drinking and breathing are. It’s often one of the lifestyle recommendations we are asked to consider. Mainly because most of us for one reason or another, are not getting enough of it! Indeed a lack of sleep can lead to health problems.  We need sleep for the brain and body to rest, recharge and do much-needed repair. Chronic lack of sleep can increase the risk of high blood pressure, cardiovascular disease, diabetes and depression (1). Research also shows that reduced sleep impacts our food intake, which may explain why many of us crave more caffeine and fatty, sweet, and salty foods!

How many of us have tried (maybe even several times) to eat healthy at the start of a new week or month, only to get a few days in and find its not sustainable! Making smaller changes in our diet, allowing a nudge towards a modification in our behaviour, is often easier to do consistently and can in the longer-term give better results. However, here are many reasons why even making smaller changes can be difficult. From the constant marketing of foods that are nutrient poor, to the challenge of restricting certain foods to then craving them even more and in some cases overeating. To the fact that we are all individuals, and our needs are not the same as others, due to our gender, genetics, metabolism and lifestyle to name a few. So here are a few areas to consider, so that you can start to make smaller changes in your diet towards a healthier lifespan.

It's January and for many it’s a new beginning of what we will do differently and better this year. It’s also when the reality sinks in of Christmas overspending and the challenge of how we get to pay day at the end of January. No matter what your situation, most of us will feel some level of need to cut back this month. However how we eat does not have to be one of them and indeed eating well on a budget can be done!