Course Features
- Lessons 12
- Quizzes 0
- Assignments 1
- Discussions 0
- Duration Unlimited
- Students 118
- Certificates No
- Badges No
Welcome!
I am very excited to welcome you to our online Challenge Food as your Fuel. I am confident that it has so much to offer you and in the end you will be able to look differently at the food choices you make every day.
This challenge will help you:
- To increase your energy levels,
- Make you feel less tired
- Accomplish more in a day
- Prevent burnout
- Prevent afternoon slump
- Improve memory and cognition
- Add brain snacks to your diet
We have designed this challenge in a way that makes it interactive and educational. There will be some practical exercises for you to do along with me. I will share with you critical information on the science of food (something we did not learn in school) and we will look at your day-to-day food choices. I will explain how by making slight changes to your diet you can reach great results.
What will I need from you? Enthusiasm and commitment. Ideally get a work buddy and do it together!
FAQ:
What is it?
- A 10-day guided on-line nutrition programme that fits around you!
- This programme has been designed to help you form new habits and make better choices about the food and drinks you consume throughout the day.
What do I have to do?
- Receive full guidelines plus your personal workbook for the programme before you begin and complete a food diary to help you evaluate your current eating habits at work.
- Complete a self-assessment at the beginning and end of the programme.
- Identify pitfalls and choose 3 changes to focus on.
- Log-in to access your 15-minute daily video at a time that suits you.
- Engage with the group online chat if you have questions or have something you’d like to share.
Who is it for?
- Individuals and work colleagues who would like help with improving their health and wellbeing.
- Anyone who is experiencing fatigue, poor concentration and dips in mood and/or energy throughout the day*.
- People who are experiencing digestive discomfort, bloating and gas*.
- Anyone who has concerns about their weight and would like to feel better about themselves.
When does it start?
- This programme starts every week on Monday.
- You will receive an access to a group chat, forum and personal messaging. Plenty of support along the way!
- You can also download a personal workbook
PRESS ENROLL TO REGISTER
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Preparation - Week Zero
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lessonYour Workbook and GuidelinesPreviewYour Workbook and Guidelines
This is an important part of our planning and preparation process for the challenge.
The preparation process will take us a few days.
1. We will need to prepare you mentally, get you into the right mindset for the challenge.
2. You will need to be completing a Food Diary this week. Either use a Workbook below or you can download a Food Diary app.
3. Complete a short self-assessment before the challenge and set three personal goals.
4. Prepare your fridge, get some food shopping done over the weekend.
KEY ACTIONS:
STEP 1. Download and print out a Workbook.
Click to Download:Food as your Fuel Workbook
STEP 2. Watch and listen carefully to the Guidelines. Be prepared to take some notes!
Whenever you’re done click NEXT.
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lessonFood Diary
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lessonMy support
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Week 1
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lessonDay 1 – Supercharge Your Day
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lessonDay 2: Practical session: super breakfast
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lessonDay 3: Brain-friendly energy food
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lessonDay 4 – Practical Session – Energy Balls
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lessonDay 5 – Your Lunchtime choices
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Week 2
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lessonDay 6: Energy production
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lessonDay 7: Practical session – Power Drink
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lessonDay 8 – How much fluid do you need?PreviewDay 8 – How much fluid do you need?
What do you drink throughout the day?
How do your drink choices influence both your physical and mental energy?
How to check your level of hydration?
- Try this skin test. First, use two fingers to grab a roll of skin on the back of your hand (between where your watch sits and where your fingers start), advises Higgins. Pull the skin up about ½ to one centimetre high and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. Higgins says that if the skin bounces back slowly, you might be dehydrated.
This video will help to answer your questions.
Water requirements depend on the individual, as well as factors like temperature, exposure to air conditioning and physical activity.
Increasing your water intake throughout the day can help to keep you hydrated and your brain to function well.Try cutting down on your caffeine intake (including energy drinks) and switching to herbal teas instead.
Choose green tea for focus (contains caffeine) as well as calm (contains l-theanine), peppermint or ginger for digestion and fresh lemon for a refreshing drink. -
lessonDay 9 – Question and Answer session
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assignmentDay 10 – Your Results and Feedback
