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  • Happy Monday friends!!!! I made this platter for my family
    3 days ago by brownpapernutrition Happy Monday friends!!!! I made this platter for my family yesterday as a starter before a big lunch to celebrate some birthdays and it went down a treat, especially for me as Saturday I spent feeling just outright wretched with zero desire to do anything but rest - which I did and by Sunday morning I was back on top and ready to eat! Amazing that old REST chestnut isn't it? It's amazing how we sometimes resist it but how restorative is it??!?! Back to food... This platter appealed to both the kiddies and adults so if you're planning a
  • Our fridge isnt always stocked to the brim in fact
    6 days ago by brownpapernutrition Our fridge isn’t always stocked to the brim, in fact quite the opposite, I LOVE to let it run low so I can get creative with what is in there, team the ingredients up with what I have in the pantry and make meals I wouldn’t usually have thought of. However, I probably wouldn’t be able to make as many of those meals without a few key ingredients which make their permanent home in the fridge – check out my fridge team on the blog today and the how’s and why’s of their importance for nutritious meals in our home.
  • Made this absolutely delishhhhhh toastie with gluten free bread new
    1 week ago by brownpapernutrition Made this absolutely delishhhhhh toastie with gluten free bread, new Gluten Free Vegemite, avocado, sprouts and some sauerkraut and it was honestly next level!!! Told one of my besties who is coealic that our ole favourite  @vegemite  had brought a new Gluten Free Vegemite to the pantry and she just about died and went to heaven - yayyyy!!! Pretty sure I know what our new toastie fave is from here on hey.... yummmmmmmm  #glutenfreevegemite   #putsaroseoneverycheek   #ad 
  • One of my favourite nourish bowls! Teriyaki veggies baby spinach
    1 week ago by brownpapernutrition One of my favourite nourish bowls! Teriyaki veggies, baby spinach, pickled ginger, boiled eggies, avocadoooooo and herbs. Servin it up with some Remedy for good measure. The recipe for my teriyaki roast veggies is on the blog - so scrumptious - and you can make up the teriyaki sauce in bulk and store it too if you love it as much as I do!!!! There are 9 DIFFERENT plant based ingredients in this meal, a source of protein from eggs, fibre (vegetables) and high quality carbohydrates derived from starchy carbohydrates such as pumpkin. Whilst you may not always have a
  • So Ive just convinced Jet that brussel sprouts are IN
    7 days ago by brownpapernutrition So I've just convinced Jet that brussel sprouts are IN FACT AWESOME. He, like many, were utterly disgusted by the miniature cabbbage like veg untillllllllll lots of olive oil and sea salt and a crispy bake came into the mix and now- the whole family are slowly morphing into brussel sprouts hehehehehehe... try it yes!!! Here's what to do: Lots (and I mean lots, not just a measly spray) of olive oil and a generous pinch of sea salt on sliced brussels, is the trick then into the oven at 200C for about 10-15 minutes depending on how much crispy

Is sitting actually Australia’s biggest health risk?

Deaths in 2015:

  • Sharks 2
  • Saltwater crocodile: 1 death
  • Motor vehicle: 1209 deaths
  • Comfy sofa and office chair: 7000+

We live in a society where most of us now sit for the majority of the day. We wake up, sit to eat breakfast, we sit on the way to work, sit at work, sit at lunch, back to sitting at work, sit on the commute home, hopefully get an hour of exercise in after work, sit to eat dinner, sit to read or watch TV and then off to bed again.

Obesity in Australia has more than doubled over the last 20 years, meaning that 14-million Aussies are now overweight or obese (THE MAJORITY!!). Research shows that obesity has now overtaken smoking as Australia’s leading cause of illness and death, and is a major risk factor for heart disease, stroke, osteoarthritis, mental health disorders and many types of cancer.

Research now shows that even if you get the recommended dose of physical exercise (30mins of moderate to vigorous intensity exercise 5 days/week), sitting for long periods throughout the day can still have seriously negative effects on waist circumference (obesity), blood pressure, blood glucose (diabetes), triglycerides (fats), and cholesterol. A term has been coined for people who sit all day but still get there exercise requirements: The active couch potato.

As well as contributing to serious medical conditions, sitting is also a leading cause of musculoskeletal issues such as back pain, neck pain, headaches and osteoarthritis. Prolonged postures put incredible amounts of strain and stress on the muscles, joints and tissues of the body, causing overload and pain.

Human beings are designed to move. Our evolutionary ancestors would walk, run and climb for hours on end in order to hunt for food, escape from danger and find shelter. Technology, work environments and societal norms have led many of us to sedentary lifestyles (including the active couch potato), and something has to change.

Well that’s all very depressing, so what now?

The good news is that short interruptions in sitting-time can limit the aforementioned negative effects of sitting, even if the overall sitting time doesn’t change. Here are some simple tips for interrupting or reducing your sitting time:

  • Alternate between sitting and standing at work: standing work-desks are a worthy investment, but if your employer won’t pay, then simply standing up and stretching every 20 minutes is helpful (piled up books can also double as a standing work-desk)
  • Find cues to stand: stand whilst on the phone, walk over and talk to colleagues rather than emailing them, move the printer or paper bin away from your desk
  • Have standing or walking meetings
  • Stand up on trains and buses
  • Get off the bus/train or park your car a bit further away
  • Ask your physio to show you some desk-stretches which counter the muscles that are shortened in sitting
  • Take the stairs over the elevator
  • Set movement reminders on your phone
  • Meet friends for a walk or jog rather than a coffee or wine

Not only will you be reducing your risk of metabolic diseases and spinal pain, but sitting less and moving more also has amazing effects on your energy levels, focus, concentration and mood (reducing the need for that 3pm sugar fix).

+ This article has been contributed to Brown Paper Nutrition by Caelum Trott, Physiotherapist. You can find Caelum in practise at Advanz Therapies and discover more of his online programme Vital Aspect here.

 

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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