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  • PLANT BASED Made this scrumptious plant based nourish bowl this
    18 hours ago by brownpapernutrition PLANT BASED: Made this scrumptious plant based nourish bowl this week and it's all I want to eat right now again! I used rocket, tomato, zucchini noodles, mint and sprouts as my fresh ingredients and then made all the flavours juicy and delicious with the toppers in my fridge and pantry. If you have some staples there to bring flavour into the meal then you can create deliciousness from the most basic ingredients on hand. My fun little taste boosters included: + kimchi + dukkah + olives + hemp butter - just made using hemp seeds and olive oil much
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    3 days ago by brownpapernutrition HEALTHY MANGO MACADAMIA BAR : It's only 200 days in a mango season - which seems like a lot, but when it's during the holiday time and all you can think about is mangoes, eating of mangoes and cooking with said mangoes the season seems to go far too quickly would you agree? So I made the most of the above mentioned seeing, eating and cooking with mangoes and whipped up a HEALTHY FROZEN MANGO MACADAMIA BAR. It's a bit of a Weiss Bar imposter... although I think the freshness of the fruit and the fact the white creamy stripey
  • GREEN PEA SPINACH AND MUNG BEAN CURRY  Aiming this
    4 days ago by brownpapernutrition GREEN PEA SPINACH AND MUNG BEAN CURRY : Aiming this year to do a series of recipes that use some ingredients from pantry and freezer only. Quick, easy, super tasty, not a cheat’s variation per se, but no excuses meals because the ingredients are there, ready and waiting for you in the freezer and pantry – you know what I’m saying? For the days you can’t be bothered to go to the shops, or have come from travel (my inspiration moment for this series), or maybe just want to budget your diet more, you know where I am coming from
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    5 days ago by brownpapernutrition Baked eggplant, zucchini, tomato and tahini yoghurt with a sweet potato bread, smoked trout, avo and some kimchi on the side. How I love to create, cook and eat. So excited to be sharing these recipes and the story I wrote, styled and shot for  @countryroad  on their blog to kick off the year. I know you'll love these recipes too - such amazing flavours. All gluten and dairy free. All 100% scrumptious. Cook with - hit the  @countryroad  live with us blog - lots of love, Jacq
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    7 days ago by brownpapernutrition Believe I might be avoiding getting back into swing of reality by thinking, writing and doing all the baking of cookies. Living the summer holiday dream I say! Then I thought to myself I think it’s time to consolidate all my cookie recipes and see what new ones I can make this year – and so the avoidance continues… So my lovely friends on the blog are 9 OF THE BEST HEALTHY COOKIE RECIPES for you to get mixing and baking. I’d love your comments below on new flavours and what ingredients or dietary requirements you would like to see

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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