More work = more alcohol

white wine

Employees who work more than 48 hours per week are more likely to engage in risky alcohol consumption than those who work a standard working week, a Finnish study revealed. The research looked at more than 300,000 people in Australia, Europe and North America, and concluded that longer working hours increased the likelihood of higher alcohol use by 11 per cent. This figure was shown to be true whatever the demographic, whether it was gender, age, socioeconomic status or geographical location.


7 reasons to drink more water

glass of water

Hungry for Change recently posted an article on the 7 reasons to drink more water. Considering the warm climate, I thought I’d share….

If you suffer from any of the following ailments, you may not be drinking enough water: fatigue, confusion, memory loss, dizziness, dry and wrinkled skin, brittle hair and nails, cold fingers and toes, constipation, eczema, headaches, urinary tract infections, and muscle pains.These are all signs of dehydration.

Your body is made up of around 70% water, which is involved in every bodily function. If you lack water, then your body will try to get moisture from any liquid source in your system. It will automatically tap your blood, cell fluid, intra-cellular fluid, and even your stools and urine. When you’re literally draining yourself, you’re impacting your physical and mental health and speeding up the aging process.

Below are seven very good reasons to boost your water intake:

1. You’ll Digest Your Food Better

If you’re spending a bit too much time and effort on the toilet, you could probably use a glass (or two!) of pure water. The body is very wise: it knows that the vital organs need essential nutrients more than the rest of your body.

If you’re dehydrated, however, your body will take what’s available. Hence constipation. Water-depleted stools are hard to pass —and they can be there for days! As a result, your stomach feels bloated with the overgrowth of fermenting bacteria and yeast. Not fun!

2. You’ll Stay Sharp

If you prefer being upbeat and focused, you need to drink water. If you’re feeling confused and forgetful, try drinking more water before going to see the doctor. Dehydration can trigger brain fog.

3. You’ll Love What You See In The Mirror

If you love what you see in the mirror every morning, good for you! Keep doing what you’re doing! But if you struggle with a puffy face and sunken eyes with dark circles, you’re being warned that your kidneys are in distress. You are not drinking enough water.

The kidneys filter toxins, salts, and water from the bloodstream. If the body is dehydrated, then the kidneys can’t function properly. If the kidneys are overloaded, this will show in your face. Maybe you just had a fun night out with a bit too much booze. Maybe you ate too many salty snacks — or maybe you’ve been getting a bit too much sodium from take-out. Whatever the reason, the result is written all over your face.

4. You’ll Have Youthful Skin.

Dry and wrinkled skin occurs for two big reasons: (1) water retention and (2) a lack of subcutaneous fat. If you want to boost your natural fillers and look more youthful, with glowing skin, do three things:

1. Splash cold water on your face several times every morning

2. Gently pat your skin dry

3. Drink a big glass of chilled water on an empty stomach.

Make sure that you drink more than two liters of water during the day, and eat fat everyday! By fat, I mean pure and unprocessed plant oils from foods like organic flax seeds, butter from grass-fed sources, and organic coconut oil! Fat binds the water to the dermis skin layer and functions as a natural filler. You don’t ever need botox! The fat (mainly from the butter) will store in the fat layer that prevents that hollow look that often appears with age.

5. You’ll Lower Your Body Fat

This will probably surprise you, but being dehydrated can make you gain weight! As I mentioned earlier, the body will use all other fluids available when it’s dehydrated. By pulling water out of the bloodstream, excess glucose will remain until it reaches the liver, where it’s supposed to be stored as glycogen for later use.

6. You’ll Curb Your Appetite

Do you constantly feel hungry? Do you have cravings for sugar and wheat? Drink a glass of water. Pure water acts as an appetite suppressant. When feeling hungry, I suggest you drink a big glass of water before you act upon that sensation. If you need some taste, you can add a bit of lemon juice, or a splash of açai or pomegranate juice (without any added sugar).

7. You’ll Help Your Body Do Its Job

There’s a reason why they call water the source of life — our blood is 90% water. The bloodstream provides your cells and organs with oxygen and nutrients, and takes away any waste products. As you can see, blood is essential and important.

As I said before, the body will tap the water from cells and blood if needed to help counter dehydration. The blood will become thicker, increasing the risk for clotting, and making it harder to pump it through the system. This can have a serious impact on blood pressure and heart disease. Lack of water is also linked to headaches, pain and tension in muscles and joints. It even causes stomachaches and heartburn. Everything is connected throughout the body, and it’s important not to neglect one of its fundamental tools.

How Much Water Do You Need?

In general, you need about 2 Liters (65oz) of pure water a day. You might need more if you live in a warm or dry climate, as well as if you exercise often or practice “Bikram” or hot yoga. You will also need more water if you are pregnant, or breastfeeding. Plus, take into account the diuretic effects of coffee, tea, alcohol, and sodas, as well as salty foods.

Kale, leg ham & haloumi frittata


A delicious and easy to make frittata for lunch or dinner!

Prep 25 mins | Cook 50 mins | Serves 6

2 tbs olive oil
1 brown onion, chopped
2 garlic cloves, finely chopped
150g sliced leg ham, chopped
4 cups trimmed and shredded kale (about ½ bunch trimmed kale)
10 free range eggs, at room temperature
12 cup reduced fat cream
100g reduced fat haloumi cheese, coarsely grated
Sliced tomatoes and baby basil leaves, to serve

STEP 1 Heat oil in a large non-stick frying pan over medium heat. Add onion and garlic and cook, stirring often, for 5 minutes until just tender. Add ham and kale and cook, tossing often, for 5 minutes until almost tender. Cover and cook for 2 minutes until kale wilts. Set aside to cool.

STEP 2 Preheat oven to 180°C/160°C fan-forced. Grease a 6-cup baking dish. Combine eggs and cream in a large bowl. Season well with pepper. Whisk until well combined. Stir cooled kale mixture and haloumi cheese through the egg mixture. Pour into baking pan. Bake for 35-40 minutes or until golden and just set in the centre. Stand for 10 minutes. Slice and serve warm or cold with sliced tomatoes and baby basil leaves.

Good for you … KALE

A good source of vitamins, including C and folate (both contribute to normal immune function), E (helps protect cells from damage by free radicals), K (important for normal blood clotting after injury) and beta carotene (converted to vitamin A in the body and necessary for normal vision)

Provides iron (needed for red blood cells) and calcium (important for healthy bones)

A good source of dietary fibre which is important for normal laxation.

Source: Sydney Markets

Weight Loss Success Story

weight loss

weight loss success

Healthquarters always love to share weight loss success stories.

“Firstly, a big thank you to Katherine from Healthquarters who is helping me get my diet under control.  Essentially, the aim is controlling my sugar levels so that I can actually get through 55km of walking (for Coastrek) without any issues with sugar levels.  One week under Katherine’s guidance and I’m already an extra 1.1 kilos down.  Katherine gave me some great advice this week.  Don’t consume anything that does not serve a purpose of getting me towards the Coastrek goal.”

“Thank you Katherine of Healthquarters. Because of you I’m going to get to go shopping very soon! :)

Healthquarters offers a range of weight loss programs to suit your weight loss goals. To find out more, click here.

Eating in the fifties

1950s Family 5 Sitting At Dining Room Table Dad Carves Turkey At Head Of Table

How times have changed. Some interesting facts around eating in the 1950s!

  • Pasta had not been invented.
  • Curry was a surname.
  • A takeaway was a mathematical problem.
  • A pizza was something to do with a leaning tower.
  • Bananas and oranges only appeared at Christmas time.
  • All crisps were plain; the only choice we had was whether to put the salt on or not.
  • A Chinese chippy was a foreign carpenter.
  • Rice was a milk pudding – and never, ever part of our dinner.
  • A Big Mac was what we wore when it was raining.
  • Brown bread was something only poor people ate.
  • Oil was for lubricating, fat was for cooking.
  • Tea was made in a teapot using tea leaves and never green.
  • Coffee was Camp, and came in a bottle.
  • Cubed sugar was regarded as posh.
  • Only Heinz made beans.
  • Fish didn’t have fingers in those days.
  • Eating raw fish was called poverty, not sushi.
  • None of us had ever heard of yoghurt.
  • Healthy food consisted of anything edible.
  • People who didn’t peel potatoes were regarded as lazy.
  • Indian restaurants were only found in India.
  • Cooking outside was called camping.
  • Seaweed was not a recognised food.
  • “Kebab” was not even a word never mind a food.
  • Sugar enjoyed a good press in those days, and was regarded as being white gold.
  • Prunes were medicinal.
  • Surprisingly, muesli was readily available, it was called cattle feed.
  • Pineapples came in chunks in a tin; we had only ever seen a picture of a real one.
  • Water came out of the tap, if someone had suggested bottling it and charging more than petrol for it they would have become a laughing stock.
  • The one thing that we never ever had on our table in the fifties .. was elbows!

Optimum Health OH! Magazine

In this month’s edition of the Optimum Health OH! Magazine we chat with Founder of the Can Too Foundation, Annie Crawford, who’s helped raise $14 million for cancer research. Plus, you’ll also explore:
  • Heart rate training and intensity, from supertrainer Michelle Bridges
  • Why sitting is so dangerous for your health, from the feelgood physio Anna-Louise Bouvier
  • Why you should deal with your ‘stuff’ before it starts to deal with you, from emotional fitness expert Heidi Di Santo
  • The benefits of bodyweight training, by Mike Campbell
  • Why you should say ‘no’ to new years resolutions, from Nardia Norman
  • The benefits of listening to your gut, from nutrition expert Dr Joanna
  • Why date night is so important (for singles too!), by Justin Tamsett
  • The boom in ‘baby boomer’ exercisers, by Laraine Dunn
  • Glamping on Sydney Harbour, from Toni Krasicki
  • Tips to help you forget the fear and travel safe, by Pat Mesiti
But wait, there’s more! We also have:
  • Celebrity chef Pete Evans’ recipe for ceviche salad with pomegranate and mango
  • Kat Weihen’s homemade gucacamole recipe
  • Meg Gillmer shares her recipe for chia pudding
  • Australian Macadamias provides a new twist on an old party-favourite recipe for chocolate crackles.
And if that’s not enough, we also have an update from Paul Brown who’s currently touring the globe with his family, trying out 50 Sports in 50 weeks!
This brand new edition of the OH! Magazine is available online right now at

Healthy Habits of Successful People

Ever wondered why some people get ahead in this world and others don’t? Is there a secret formula to successful people? Pot luck? Hard work? Or maybe just small winning habits, that over time add up to success.

A recent study was conducted by Chobani Australia  comparing the habits of 800 high achievers versus non-high achievers. They analysed their personalities, social habits, attitude towards their health, and the trends of their workspace.

The Results

Some incredibly fascinating numbers came out of this study:

  • Sleep and Nutrition: Over 65% of the high achievers agreed that the two most important things to do any given workday were to get at least seven hours sleep and to eat nutritious meals.
  • Efficiency: 81% of the female high achievers were particularly efficient and organised, compared to 29% of female non-high achievers.
  • Motivation: Among the high achievers, 81% were most determined to succeed knowing they would have financial security, followed by 77% who just wanted happiness. For the non-high achievers, it was happiness that ranked first (70%), family well-being second and financial security the last (only 58% felt motivated by it).
  • Spiritual mantra: Every 3 out of 4 high achieving Australians in the study believed in the ‘a healthy body equals a healthy mind’ motto.
  • Working culture: 54% of high achievers checked their emails overnight and 48% of them worked from home at least once a week. However, 85% of these still took out at least once a week to spend time with their family and friends.
  • Morning Glory: 67% of high achievers woke up before 6.30am compared to 59% of non-high achievers.

It’s so easy to blame a busy lifestyle, a hectic work schedule and an unhealthy social life for everything going wrong in our lives. But when you know there are people out there, doing things right, there really is no space for excuses.

Here’s your personal checklist of how you can be successful and healthy – all at once.

How To Adopt These Habits?

1. Sleep 7+ hours

Make a strict bedtime rule of clocking off at 9:30 or 10pm. Switch off every screen that’s around you (otherwise its LED light will tell your brain to stay awake) and read a book instead for 30minutes before you drift off. Trust me, it makes getting up early sooo much easier!

2. Eat Well

Pick two healthy, quick, easy breakfasts and alternate them Monday – Friday (eg porridge with blueberries one day, eggs on toast another day). Know the correct portion size, total calories, and simply repeat. Do the same with your daily snacks.  For dinners, make each week night a specific theme night, so Monday can be fish night, Tuesdays are for stir-fries, and so on.  Removing the choice, removes unnecessary temptation.

3. Exercise 

Schedule workouts as meetings or do them first thing in your day – the easier they are to get to, the more you’re likely to do them. But keep them challenging, and worth the effort! Plan the week in advanced. Not just WHEN you train, but WHAT you will be doing.

4. Become a Schedule Sleuth

Newsflash: Google Calendar rocks! You can invite people to your events, share your meetings, set up reminders, and basically have your entire life organised right before you (and on multiple devices). I live by my Google Calendar, and trust me; it really helps me stay organised.

5. Efficiency Wins

Audit your schedule; literally write it down. Where can you kill two birds with one stone (jog to work, have a walking meeting)? Where can you tick off multiple items in one foul swoop? Be clever and learn how to streamline your schedule.

6. Manage your stress

How? Meditation rocks, but remember meditation can be very active. Running is a form of meditation. Basically any activity that is repetitive and blocks out day-to-day thoughts will focus and calm the mind (such as, meditation, running, yoga, praying, knitting, watching TV)? Take some time out and do one or these things every day.

7. Find purpose in your work

Set work goals, be it weekly, monthly or yearly, and find the higher meaning in what it is that you’re doing. Know what you want to achieve, so when you do get there, you’ll know it’s time for a reward.

8. Get Excited

What is it that gets your heart pumping, or at least makes you smile? If life’s a bit mundane plan some fun stuff. Surprise a friend with something. Do some charity work, plan a big cook up with friends. Get adventurous, and add some joire de vivre into your life!

9. Never Stop Learning

Never ever. You don’t need to enroll in a course or do another degree to ‘learn’. There’s so much at the tips of our fingers for us to access; find your favourite personal development blog/website, such as TEDtalksLifeHack.comFreakonomics radio, any field that interests you.

9.5. Become a Moreaholic not Workaholic

Moreaholic is the new Workaholic! It’s no longer cool to work crazy hours (was it ever!), instead people want MORE out of life. More quality time with friends and family. MORE fulfillment at work. MORE work life balance. MORE health. MORE energy.  So get busy using the other nine habits to make it happen. And this is a perfect thing to do towards the end of the year, so get started!


Positive Health Guide to Christmas


Health information at Christmas is always so full of things you shouldn’t do.

Don’t eat too much, don’t drink too much, say no to sugar and to second helpings, make sure you still exercise every day.

To counter this negativity, Healthworks has put together a positive health guide to Christmas. Listed are all the wonderful things you can do for your health – relaxing, recuperating, enjoying the things they love most.

These replenishing actions are vital for good health and wellbeing.

Download the Good Health Guide

Weight loss tips

weight loss tips

The time before Christmas is like the calm before the storm, when the party season is well and truly upon us. It also provides a great opportunity for weight loss and to drop a few kilos before the Christmas festivities take over along with the many extra calories that the festive season brings.

Here are Susie Birrell’s top tips for weight loss over the next 2-3 weeks:

1) Replace a meal a day with a soup or shake.
2) Stop snacking and enjoy 3-4 small meals each day with nothing in between.
3) Take a coffee +/- alcohol break.
4) Load up ton vegetables – at least 2-3 cups at both lunch and dinner.
5) Add in an extra 30-60 minutes of walking/exercise a day.
6) Sleep more – the more you sleep, the less time you have to eat!
7) Be strict for 5-7 days initially – the first time you say no is hard, it gets much easier after that.

Your Body – Do something different.

Do something different for your body in the coming weeks to shake it up a little. Go for a walk after dinner, book a PT session for a few weeks, join a group exercise class or commit to training at lunchtime with a friend. Whatever you do, mix up your routine to assist your weight loss.

Join Healthquarters group exercises classes here
Book a Personal Training session contact us

5 Common Workout Mistakes

There are common workout mistakes, that many people make. Read Katherine Rothwell’s top 5 common workout mistakes in the November issue of Well at Work, published by Healthworks.

1. Not pushing yourself enough

2. Getting dehydrated

3. Setting unrealistic expectations

4. Over training

5. Assuming 10 minutes isn’t worth it.

Download full article 14-11 November page 1.

14-11 November page 1



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