Download - Tripti Gupta - Your Gangway to Health
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.