Your Gangway to

Health

“The pessimist complains about the wind;the optimist expects it to change;

the realist adjusts the sails ”

- William Arthur Ward

Life of a sailor v/sLife of a Shipping Professional

Life As A Sailor

I. Tough life away from family

II. Isolation / Depression

III. A time table is followed for meals served on board

Life As The Ceo

I. Tougher life as limited time spent with family

II. Stress / Fast paced demanding Lifestyle

III. No time to eat or erratic schedules

Life of a sailor v/sLife of a Shipping Professional

Life As A Sailor

IV. Healthy options served on board

V. Sea life is your home away from home

VI. Early to bed, early to rise

Life As The Ceo

IV. High calorie foods served / ordered from out

V. Life on land brings work at home.

VI. Lack of Sleep is a common issue

If you have been a Sailor at heart, heading a Shipping company or promoting it can be much more satisfying and

closer to your heart.

“After all you still have the sea breeze in you fromthe past”

Are you leading a healthy lifestyle

NOW?

All medical emergencies in life stem from an improper lifestyle.

Maintaining a healthy routine not only keeps you and your team fit but also saves companies costs of repeating medical tests for staff /

crew.

How can we achieve good health At Work ?

General Guidelines

Balanced mealsFrequent small portions Complex carbohydrates

High protein Soluble/ Insoluble Fibre

Fluids for hydration

But how can we make this practical and apply health to our LIFESTYLE?

Plan your meals for the day

Carry home cooked meals

Quick Snacks on the GO

Take your water break

Set an alarm system

Schedule your workout

Maintain Discipline

Maintaining Healthy Environment at Work

Choosing the right meal optionsfor your Office Pantry

Serve Green Tea over Tea/ Coffee.

Healthy food accompaniments forOfficial Meetings

Make healthy choices when ordering outside food at work

Distribute Nuts over Sweets inthe new healthy trend.

Entertaining with

Alcohol

Rules to diluteyour poison

A. Eat before you drink like you did out at sea

B. A glass of water before your first drinkC. One large , one small is not so bad. Say

No or Go Slow is your mantra.D. Eat salads and grills with your drinkE. Finish your last peg with another magic

potion of waterF. Eat light , just a clear soup or nibbling

on steamed fish or momos should do.

Remember 100 Cheat Meals cause 30 health warnings and One major

ailment.

WellnessFood Pyramid

Enjoy a minimum of30 minutes of Moderateactivity and 30 minutesof fun & relaxation on

most days.

Drink a minimum ofeight glass of pure

water daily.

Include a protein rich food in each meal or snack.

Enjoy a minimum of three cups of fresh vegetables daily.

Enjoy a minimum of two pieces or one cup of fresh fruit daily.

Take a multi vitamin / mineral, omega3 fatty acid and probiotic daily.

Include a handful of nuts and seeds and up to two tablespoon of

healthy oils daily.

Include starchy carbohydrates at one to two small serves daily.

An ideal Diet Regimen forProfessionals at Work

MEAL ITEM AMOUNT

Wake up 6.30am Fruit or Black raisins 1 med or 5 pcs

7.00am Workout 1 hr

8.30am Vegetable Juice – Freshly prepared 1 glass

Toast with egg whites Or Oats in skim milk

1 slice with 3 / 1 bowl

Multivitamin + Antioxidant 1 + 1

10.30am Green tea + Fruit 1 cup + 1 med seasonal

Lunch Tandoori Roti Or Multigrain roti Or Whole wheat bread

1 Or 2 small Or 1 large slice

1.30pm Homemade Vegetables / Dalwithout tadka / Grilled Fish

1 cup

Salad 1 cup

An ideal Diet Regimen forProfessionals at Work

MEAL ITEM AMOUNT

3.00pm Green tea + Low fat cracker or Nuts 1 cup + 2 or 15g

5.30pm Fruit Salad / Vegetable s/w 1 cup / 2 slices

Dinner Soup 1 bowl

Chicken / Fish / Homemade paneer / Lentils

200g / 200g / 50g / 30g

Grilled / Cooked / sauté Vegetables 1 bowl

Calcium- 600mg + Omega 3-1000mg 1 + 1

Water- 3- 5 liters a dayOrganic Green Tea – 3 cups a dayOil – 2 tsp a day max.Use Rock Salt over white for home cooked mealsBest choice of oil is Rice bran / Olive Oil

Combating stress and depression at work or at sea

Know your super foods meant to elevate your mood and spirits and suggest the same during your visits on board

Berries / Grapes

Organic Calming Green Tea

Raisins / Nuts / Oilseeds / Olives

Take a day off every week

My me time

Meditate and Exercise

Workout with spouse

Outdoor play with kids on weekends

Plan a vacation with family

You deserve every moment of joy; cherish your time with loved ones.

Love yourself enough; Happiness is your secret to true Health.

Stay Healthy... Stay iPink

Signing off in the pink of health -Your Nutritionist for today

-Tripti Gupta.