Tag Archives: health

Healthy meals and snacks to eat at work

Healthy workplace snack food

Many people try to maintain a healthy diet at work but fail because they do not know how to eat healthy at work. It is a known fact that it is more difficult to stay committed to a healthy diet plan at work because your colleagues invite you to eat with them, and there are always delicious unhealthy food around the workplace.

Keep in mind that the food we eat at work will not only have an impact on your health but also affects your productivity, too. A food plan that includes high fat, high sugar meals and snacks will increase the chances of you feeling sleepy and have low energy overall. High fat food take longer to digest, while candy and sweets cause our blood sugar to spike then crash, not to mention the possibility of an upset stomach.

Since we spend most of our day and life at work, we will always be tempted to eat unhealthy food. The problem is that most of us make bad eating decisions while at work. Bad eating habits at work are usually because of boredom and stress which leads to snacking on sweets and chips. Bad eating at work can also be cause by the limited choices we have in the workplace and too many temptations around the office.

Here are a few tips to help you eat healthy at work:

  • Eat a good healthy breakfast at home.
  • Reduce your coffee intake at work.
  • Drink more water.
  • Distribute your meals and eat a half a portion at lunch and then remainder a few hour later.
  • Eat a healthy lunch or bring your own lunch to work.
  • Bring your own healthy snacks to work.

Luckily, there are plenty of quick, easy, and inexpensive healthy snack options. Here are a few suggestions:

  • Almonds
  • Low-fat popcorn
  • Fresh fruit
  • Dried fruit
  • Black tea
  • Dry cereal
  • Protein bar
  • Rice cakes
  • Pretzels
  • Grapes
  • Frozen banana
  • Cottage cheese
  • Nuts
  • Wasabi peas
  • Hard boiled eggs
  • Vegetables and humus
  • Tomato juice
  • Low-fat yoghurt

Elements of Holistic Health


Health is holistic, and its many components contribute to the total person. All components of the total person need nurturing, support and sometimes healing. The basic elements contribute to holistic health include:

Physical Elements
Stress management
Substance use
Lifestyle Management

Mental-Emotional Elements

Relationship Elements
Loved Ones

Spiritual Elements
Life’s meaning
Philosophy of life

Work Life Elements
Opportunity for growth
Opportunity for Advancement
Work Ethic
Economic Pressures

Ecological Elements
Unsafe conditions
Environmental hazards


To become a great leader, you have to take fitness seriously

A personal interest in fitness will ensure that you are able to lead teams and projects efficiently and effectively. Fitness gives you energy and a great base for life.

Being disciplined.

Fitness requires a commitment to the routine. It drives us to work harder. When you are training you reach goals, feel progress and focus. Take this to work and look at the superb values you will bring to your teams. Do not forget in addition to this your energy levels will rise, and Highest Energy Always Wins.

Being fit builds confidence and self-esteem.

After a long stressful day, you push through the exhaustion and you did not know you had this in you. The boost in self-confidence and self-esteem is incredible for developing leader. Just remember fit, confident people are also happier and healthier, qualities that any great leader should have.

Fitness teaches you to have strength of will

Leaders will achieve success because their mission is known and clear, their will to achieve this is strong. When one commits to a good fitness regime, you will develop resilience and mental strength. Work hard, see results, and feel great.

Goal setting and achieving them

To build a high performing team one has to have clear goals. This is a critical element in any fitness regime. Know where you want to go and focus on getting there. Set yourself up to success and ensure you have the tools to achieve this. Then you will see with fitness as with leadership and life— Success is guaranteed.



Health Professions Council warns against high protein, low carb diet

The Health Professions Council of South Africa (HPCSA) has advised the general public to seek the advice of a registered dietician or nutritionist who has the knowledge and expertise to create a well-balanced healthy diet should they desire to lose weight.

The HPCSA has conveyed its concern to the current spate of individuals promoting the following of a high-protein, high fat and low carbohydrate diet – cautioning that these particular weight loss programs come with serious health repercussions for individuals who adhere to over the long term.




The council revealed that as the focus falls on National Nutrition Week, numerous South Africans are making the effort to get rid of the winter kilos and cautioned individuals not to be influenced by mass media reports recommending pricey high protein and saturated fat diets in addition to long term unhealthy and harmful consequences.

Chairperson of the Professional Board for Dietetics and Nutrition, Professor Edelweiss Wentzel-Viljoen pointed out that the board has indicated its worry over the controversial unhealthy and potentially harmful diets which have been encouraged in the media by individuals, who are not qualified in the fields of dietetics and nutrition.

“Although low carbohydrate diets containing less energy may have short term beneficial effects on weight control and insulin resistance in some individuals, a healthy diet remains a balanced diet,” said Professor Wentzel-Viljoen. He furthermore pointed out that physical activity performed an essential function in achieving and maintaining a healthy and balanced weight.

“A healthy diet remains one that is balanced in terms of carbohydrates, protein and fats as well as vitamins and minerals. The best way to reach a healthy balanced way of eating, is to follow the South African Food Based Dietary Guidelines,” she explains.



Research conducted recently and published in the British Medical Journal discovered that low carbohydrate-high protein diets which are followed on a regular basis over a long period are linked to elevated risks of cardiovascular disease.

The research and numerous studies have shown that a 20g reduction in daily carbohydrate intake and a 5g rise in daily protein intake would correspond to a 5% increase in the overall likelihood of cardiovascular disease.

A research study which was published in Circulation found that there existed a positive correlation between consumption of red meat and risk of heart disease among women was documented according to the large Nurses’ Health Study.

Other articles



Source: SAnews.gov.za


R30 000 Beauty Specialist Bursary up for grabs


Dear Prospective Beauty Specialist Applicant

The Bursary you are applying for covers the Beauty Specialist Certificate which is Services SETA & Success International accredited and covers the following subjects:

•    Applied Anatomy and Physiology
•    Skincare and Eye treatments
•    Manicure / Pedicure
•    Waxing
•    Make-Up Artistry
•    Professional Conduct and Business

The total value of the Bursary is R 30 000.00.  Success International is offering learners a Bursary therefore learners are required to contribute a total cost of R12 000.00.  Qualifying learners may apply for a student loan to cover the outstanding amount.  A basic Kit will be provided, which includes the basic uniform as well as all classroom Products, Tuition, Administration, Module and Examination fees.

A R 2 000.00 deposit is required to secure your place and the balance of payment can be paid on the first day of college or in 4 equal installments.

Learners will also be provided with a list to purchase this covers their consumables to be used and towels required as well as the uniform additions.

The program will commence July 2nd, Monday to Thursday from 08:15 to 15:30 daily and on Friday’s until 1pm.

This is an amazing opportunity with many positions available as well as providing entrepreneurial opportunities in this varied and exciting industry.

We hope the above information is sufficient, should you require any further information please do not hesitate to contact the undersigned.

I remain

Yours faithfully

Donna Lira (Director)






For more details please send email to Success International – info@successinternational.co.za