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Workplace health - make time for meals

Welcome to 2016! I absolutely love the start of a new year. It’s a great time to stop, reflect and re-set for another year ahead.

To be honest, I'm really not in these 'new years resolution.' (you know the ones). But before the weeks roll into one, and we find ourselves well immersed in the year, I think its a great chance to take a minute to stop and think about your health. Some key questions that I like to consider are:  

  • AM I taking positive steps to improve or maintain MY current health?
  • AM I eating well in order to nourish your body (not restrict it) and improve or maintain MY current health?
  • AMI I moving regularly in order to improve or maintain MY current health?

These simple questions can help you find your focus to improve your health, and be the best version of YOU.
I have found that many people are headed back to work this week, so I thought that it would be good to focus on eating well in the workplace for the first blog post of 2016. This is so important as you spend about a third of your life at work (this also includes running after kids and keeping a house hold), meaning the workplace is a huge influencer on you overall health and wellbeing. I also see many clients whose workplaces are totally sabotaging their health. 

The workplace can be a busy and stressful environment, putting up barriers to moving regularly and impacting negatively on your eating - you know those days when you skip breakfast, eat half of your lunch and come home ravenous, totally over doing it! We all do it. All of these factors really impact negatively on your physical and emotional wellbeing.
Since it’s a new year, why not focus on how you can eat well in order to optimise your health in the workplace? This blog post is just a start, watch out for alerts to new blog posts this week and like our
Facebook page to receive tips in your news feed.

Our first tip...
1. Make time to eat
Making time for all of your meals is a good place to start, as skipping meals can lead to plummeting energy levels, cravings for sweetness and overeating at different times in the day. Skipping a meal also means you miss an opportunity to receive vitamins and minerals. Skipping meals is such a common behaviour, with early start times, busy days and long meetings getting in the way. However, stopping and making time to refresh and refuel for each main meal will really help stabilise your energy levels, manage your portions sizes and make for a more productive day.  
It makes sense start with breakfast when trying not to skip meals, its only logical – right? If you feel there isn’t a lot of time to prepare and eat breakfast, try our famous ‘overnighter’s’, you can prepare them at the start of the week to save time during the week ahead. You will love them. They taste great and keep you so full and satisfied because of the protein, fibre and low GI carbs. Find the recipe below and ENJOY!

Recipe - TWC Overnighters
Serves 2-3

1 cup oats
1 cup milk
1 teaspoon cinnamon
1 tablespoon pepitas
1 tablespoon sunflower seeds
1 tablespoon honey
1/2 teaspoon vanilla bean paste or 1 teaspoon vanilla essence
1 cup thick Greek yoghurt
1/2 cup blueberries
1/2 cup strawberries, roughly chopped
2 tablespoon roasted almonds, roughly chopped

  1. Combine oats, milk, cinnamon, pepitas, sunflower seeds, honey and vanilla in a bowl and refrigerate overnight.
  2. When oats are ready, layer oat mixture, yoghurt, berries and roasted nuts in a glass or jar.


  • You can include any fruit, nuts or seeds that you desire.
  • Make a batch at the start of the working week for a quick breakfast during the week.

Nutrition information (per serve – based on 3 serves): 
Kilojoules: 1600kJ (380cal) Protein: 14g Carbohydrate: 45g Fat: 14g Saturated fat: 4g Fibre: 5g Sodium: 81mg

Workplace health workshops

Because The Wholesome Collective is a mobile cooking school, we can host an interactive nutrition and cooking workshop at your office or worksite. This will involve a cooking demonstration tailored to your needs, food to try, recipes to take home, and important nutrition information to help you and your colleagues stay healthy in the workplace. This is a great idea to break up a working meeting, put on a lunch for staff or kick start the day with a breakfast session.
Why not say hello and see how we can help you?