Winter Wellness

March 2018

Foods that boost your immune system

A weakened immune system leaves the body vulnerable to virtually every type of illness and disease, especially when the seasonal shift from the late summer to autumn is marked by the arrival of a new generation of viruses causing coughs, colds and the dreaded flu. Poor nutrition and diet is the most common cause of a weakened immune response. It reduces our immune system's army. We need immune boosting nutrients to train them to fight better and help them form an overall battle plan. Boosters also help to eliminate the deadwood in the army i.e. substances that drag the body down.

The following foods can help boost your immune system:

  • VITAMIN E: Extra virgin olive oil, Almonds, Hazelnuts, Avocado 
  • BETA CAROTENE: Carrots, Pumpkin, Sweet potato, Spinach 
  • VITAMIN A: Cod liver oil, Butter, eggs, milk, Sweet potato, Carrot, Cantaloupe   
  • ZINC: Oysters, Crab, Beef, Turkey, Beans, Pumpkin seeds / Sunflower seeds, Almonds 
  • VITAMIN C: Guava Papaya Strawberries Kiwi fruit Red peppers Cantaloupe Oranges Grapefruit      
  • BIOFLAVONOIDS Red, blue and purple berries and grapes, Red wine (in moderation), Green tea, Citrus fruits, Parsley, Hot peppers, Celery, The cabbage family (kale, broccoli etc)
  • SELENIUM: Tuna, Red snapper, Whole grains, Brown rice, Egg yolks, Cottage cheese, Chicken, Sunflower seeds, Brazil nuts, Garlic, Lamb


These foods possess the following immune boosting qualities:

  • Increases the production of white blood cells and T cells – these fight infections and help them fight more aggressively reducing length and duration of a virus. 
  • Reduces inflammation and allergy potential – great for blocked/stuffy noses and sinus infections. 
  • Stimulates the production of natural killer cells – those that seek out and destroy germs and cancer cells. 
  • Enhances the production of B cells – the immune cells that produce antibodies that destroy bacteria. 
  • Contains powerful antioxidants –these mop up excess free radicals that accelerate aging and protect the cells of the body against environmental pollutants.

If you would like this information as a pdf to share with

your workplace please call Kristina on 03 9639 5039

HR Summit 2018 - Find us at booth 13!

January 15, 2018

This event is one of the largest gatherings of senior HR professionals in Australia, regularly attracting some 1,000 delegates to discuss the most crucial and complex people management issues facing the industry today.

The National HR Summit is more than your typical HR conference, featuring two separate conference programs catering to HR professionals at different stages in their career together with an expansive HR trade expo, workshops, interviews, activities and more. The National HR Summit is proud to be Australia’s leading independent HR event since 2002 and was awarded Australia’s best business conference.

Our very own Director, Kristina Dalgleish will be presenting at the conference on the latest news in workplace health and wellbeing.

For more info visit:

Are you Mindfully Eating, or Mindlessly Eating?

December 4, 2017

People often overeat from stress or feeling unsettled. 
Try to focus on the effects of your eating on your physical and emotional self. Mindless eating can lead to chronic sluggishness, weakness, headaches, inability to concentrate and gastro or stomach pain, while mindful eating should ideally leave you feeling nutritionally and emotionally satisfied, energetic and more productive. 

Eat mindfully by:  

  • Sitting down to fully enjoy your meal and eating without engaging in any other activities such as the newspaper, a book, TV, radio, music, or excessive talking. 
  • Now eat your meal paying full attention to the taste, texture, appearance, smell and temperature of the food or drink. 
  • Chew slowly feeling the sensations in the mouth and throat.

You may be amazed at how different food tastes when eaten in this way and how filling a meal can be. This is very good for the digestion. If you are in a social situation where there is lots of noise and conversation, instead try to make the first two and last two mouthfuls mindful.

Get greener on the inside... with office plants

November 8, 2017

An office can be pretty hard on the body. The lack of fresh air through constant air conditioning can wreak havoc on the skin and make allergy sufferers and asthmatics lives a nightmare. Nasal congestion, breathing problems, headaches, fatigue and irritated skin are some of the common office ailments stemming from aircon. Something that can help counteract this is by adding some indoor plants into your office environment. NASA has spent a lot of time researching air quality in sealed environments with the conclusion that plant leaves and roots assist in removing levels of toxic vapors from buildings.

Plants release oxygen, which our bodies love and need, which makes plants a perfect office partnership. However, some plants are better than others. For the office plants such as the peace lily, chrysanthemum and the gerbera daisy are great because they release high levels of oxygen during the day. However, most plants stop producing oxygen at night and produce carbon dioxide instead. This is where orchids, succulents and epiphytic bromeliads are great as they release oxygen overnight. These are better for the bedroom.

Do you need a Prostate Check?

October 15, 2017

Men should get a prostate check when they are over age of 50yrs or 40yrs if they have a family history. There are a few symptoms to look out for and these symptoms are not always caused by prostate cancer, they can also be caused by other prostate-related diseases that are not cancerous such as prostate enlargement or inflammation.  

However, in the early stage of prostate cancer, there are generally no symptoms so it is better to get checked as a precaution. If you experience any of these symptoms book in to see your doctor. 

  • Feeling the frequent or sudden need to urinate.
  • Finding it difficult to urinate.
  • Discomfort when urinating.
  • Finding blood in urine.
  • Pain in various bones.

For more information 

HR Summit

Find us at Stand 21 for the National HR Summit 2017

Get all the information on our products and services, plus hear our Director, Kristina Dalgleish speak about The Five Key Elements to Achieve an Effective Health and Wellbeing Program.

As people spending a sizeable proportion of their day at work, workplaces are ideal environments for addressing health issues and promoting healthy habits that can have significant benefits to workers and to businesses, including reduced risk of chronic disease and workplace injury, and increased productivity.

Kristina will be discussing how to implement a successful workplace health and wellbeing program, including tips on:-

  • Building the business case

  • Implementing a needs analysis

  • Creating a culture of wellness and mental health

  • Reaching 100% of your employees

  • Monitoring the effectiveness of your program


The foundation for success in any business lies in the health and strength of its workforce, so can you afford not to invest in the health and wellbeing of your people?

Burn notice

Written by Jacqui Archer

We love our sunburnt country. Unfortunately our skin does not.

Australia has one of the highest skin cancer rates in the world. Approximately two in three Australians will be diagnosed with skin cancer by age 70 and more than 750 000 people are treated for one or more non-melanoma skin cancer every year.

Sun damage is permanent, irreversible and increases with exposure. Melanoma is the third most common cancer in Australian women, the fourth most common cancer in men, and the most common cancer in Australians aged 15-44 years. Not such a hot topic, but these are the facts.

There are three main forms of skin cancer:

  1. Basal cell carcinoma
  2. Melanoma 
  3. Squamous cell carcinoma

Basal cell carcinoma and squamous cell carcinoma are identified as non-melanoma. Melanoma is the most dangerous and can be fatal.

Non-melanoma cases are more prevalent in men and outdoor workers are more at risk. With less than 30 percent of employees likely to have routine check-ups or screenings, more and more employers are recognising the importance of taking a pro-active approach to the wellbeing of their workforce. Companies are ideally positioned to influence the health of their workers by delivering programs as early intervention measures and currently, as we approach the long, hot summer months, skin cancer screening is at the top of the list.

Many staff members are not inclined to monitor skin changes outside of work, all too often spots are ignored by individuals and in fact, many rarely know what to look for.  By providing a convenient way to have checks carried out through the workplace, problematic signs can be identified and managed early. And, experienced first- hand by Health@Work, skin checks can save lives!

It also pays off. Skin cancer in the workplace leads to reduced productivity and financial returns and increases the rate of absenteeism. It also goes a long way in boosting the morale and performance of employees as workers feel a sense of security when provided with the opportunity to participate in annual skin cancer checks as part of their health and wellbeing program.

Additionally and highly recommended, is the vital importance of on-going education. Vigilance is the key. Health@Work provide Awareness Packs containing booklets and information necessary for self-care following a skin check procedure. These packs can be delivered to participants of a program to reinforce the message. They are also highly effective in reaching employees who for a number of reasons, particularly remote locations, are unable to take part in a skin check initiative.

We all love our sunburnt country but presently we are drowning in a sea of skin cancer, easily prevented. Regular screening and education is the way forward.

For more information on screening programs and education tools, please call Health@Work on 1300 245 203 or enquire through our website

Ref: Sunsmart, Cancer Council of Australia