What You Eat Can Be Ruining Your Sleep

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This is a story about a person many of us know (maybe too well). This story could be triggering for some readers who need a coffee in the morning and can’t resist a bickie when it’s there.

Your alarm goes off, you groan as you roll onto your side to turn it off. Your eyelids feel too heavy to open and you feel like calling in sick for work so you can stay in bed. It’s warm and comfortable but you know you need to get up. You know if you just get a coffee…

And your first mistake for the day is made.

Coffee contains caffeine, which does have some health benefits and the bonus of making you feel more alert. But did you know that caffeine can keep you awake at night and that this process can be delayed for up to 10 to 12 hours for some? A morning coffee can be the first downfall of the day.

But it’s just one coffee and you need it, so it’s fine.

You then lap up a bowl of chocolate cereal, a nutritional breakfast as the box says.

But it’s not. It has minimal health benefits, no matter what it claims. It’s heavily processed and the sugar content is so high it’s no wonder your kids are so hyper (and somewhat annoying) in the morning.

Breakfast is done though. There was nothing else in the house. You’ll redeem yourself the rest of the day. You get changed into your work clothes and think ‘these feel a little tight’. You leave it at that though even though this is due to your unhealthy eating and sleeping habits. Those habits lead to weight gain and make it difficult to lose that weight later on.

You’re in the office, there are a few biscuits out on the table to share. You grab one or two (or five). A few biscuits won’t do that much harm. Little do you know you’ve just eaten away thirty minutes worth of good sleep tonight. Food with high-sugar can damage your sleep, no matter what time of day they were consumed.

Lunch comes around, you were in a rush this morning so you forgot to pack your own. You’re left to pick something up nearby. You don’t want to spend too much or take too long. You grab a meat pie and a fizzy drink.

BAM. More caffeine mixed with a buttload of unnecessary carbohydrates. Have you even eaten a vegetable today?

It’s fine. You’ll have some veggies for dinner. But wait, you’re tired. Because you got no sleep last night and the food you’ve eaten isn’t proving to be a sufficient energy source. So what’s for dinner…?

You grab Subway for the family. They’ve got salads in them. It’s fine (except you got white bread and extra cheese and nearly a few extra squirts of mayo). 

Later on, you look at the clock, it’s time for bed. You know if you don’t fall asleep now you’ll be tired tomorrow. Little do you know that you won’t fall asleep straight away, you’ll lay there tossing and turning even though you feel tired. Tomorrow won’t get any better though, lack of sleep leads to poor food choices which leads to an endless cycle. 

 

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Take the Initiative to a Healthier Workplace

Keeping a fit and healthy lifestyle can be tough, it feels like you don’t have the time between family, friends and work. Work can be the hardest, you find yourself always sitting down even on lunch breaks and not being able to resist heading out for lunch with a workmate or the sweet snacks lying around the office. But there are steps you can take to move towards a healthier workplace by engaging a few workmates.

The first initiative is to create a healthy eating lunch group between yourself and some workmates. This only requires a bit of preparation and will help you save money in the long run. Bring a healthy meal along and enjoy while possibly collecting some recipe ideas from your colleagues. This way you won’t be tempted to steal fries off your workmate’s plate while you order a salad.

Try walking. It’s so easy, go for a walk while on your lunch break, even just for half of it. Bring some workmates along and catch up while getting in a good dose of fresh air. It’s refreshing to get moving and stretch your legs and will help you avoid the afternoon slump. You can even take your healthy lunches with you and enjoy them outside in the sunshine.

The third initiative is to look into getting some stand-up desks for the office. Sitting down for more than four hours a day is costly to your health but when you work more than four hours a day you don’t have much of a choice. Stand up desks are a great way to get on your feet and still get your work done. Organise for you and your workmates to actively use one whenever you can and if you can’t get your hands on many they are easy to share. Take turns throughout the day to minimise the time you spend sitting.

Once you’re on a roll try and engage your whole business in these health initiatives. Eventually, you’ll have everyone on board for an event like Tour de Office to help push healthy workplaces.

So give it a go and kickstart your workplace with these health initiatives to create a better and healthier environment for all. It won’t take long and you’ll have all your co-workers eating better, walking more and riding in Tour de Office.

 

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No Excuses: Always Active Alex

Who you are and what you do:

My name is Alex. I am the Head of Account Management at Scout Talent Recruitment Software and an enthusiastic participant in the Tour de Office event for the last four years.

What does a basic rundown of your day look like?

On a good day, I’ll get up at 5.30am and go to a boxing class at Brisbane Boxing in West End (followed by a well-earned coffee!) If I don’t manage to get out of bed early, I’ll typically try to fit in an 8km run along the river at lunchtime. After work, I’ll go to BodyFit, my local group fitness gym in Milton. The classes are pretty tough, but I love the social side of it.

Stretching before bed is a good habit I try to stick to, as I always enjoy better sleep afterwards. My other secret weapon is a cup of rooibos tea. It’s caffeine-free and a well-known anti-inflammatory. I have my South African roommate to thank for that one!

How do you stay motivated and continue to do this (nearly) every day?

The best way to stay motivated is to exercise with a friend. Once you’re committed to doing an activity with someone, you’re much less likely to bail on them. So, I always try to invite a friend along with me or ask if they have any workout plans I can join in.

What do you find the most challenging about keeping an active and healthy lifestyle?

Getting the right nutrition is a challenge. I’m always hungry and that means keeping healthy snacks around me in the office. We celebrate everyone’s birthday with a cake at work, so you’ll usually find me going back for a second slice if there’s any leftovers!

When did this routine begin? And why?

It began not long after I moved to Australia four years ago. I lead a much more active lifestyle here than I did in Scotland. It’s no secret that Australia enjoys fantastic weather, but the quality of the shows on TV is awful. This combination means I spend a lot of time outdoors. Any excuse to avoid watching The Bachelor, right?

Do you ever change it up?

I’ll usually try something new every couple of months. Yoga and indoor rock climbing are two activities I’ve enjoyed in the past. These places usually offer trials so you can give it a go without being locked into a membership.

What is your tip for others?

The hardest part of any workout is getting started, but once you get the heart rate up and the endorphins kick in, that’s it… you’re doing it! Keep going!

What is your favourite exercise?

Cycling is the one I find myself returning to most often. When times get tough, there’s no better feeling than taking the bike up Mount Coot-tha for a Sunday spin and enjoying the view, especially at sunset. It’s like pushing the reset button ahead of the working week.

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McDonalds Queensland Riding for Sick Kids and their Families

Long term “Tourists”, McDonalds Queensland are hosting their exciting 2019 event during a custom ride week in June.

Raising over $104,000 for Ronald McDonald House in the last four years, riders for McDonalds Queensland are once again focussed on gaining much-needed funds for the charity that provides accommodation for the families of seriously ill or injured children.

Excitingly, this year, rugby league champs, the Brisbane Broncos, will be adding their pedal power to the mix, riding at their clubhouse on the Tuesday of McDonalds’ Tour De Office week.

In this video from a previous McDonalds ride week, it’s clear to see that the TDO fun is contagious!

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