Food as your Fuel: Energise your working day challenge

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Charlotte Pickles

Course Features


  • Lessons 7
  • Quizzes 0
  • Assignments 5
  • Discussions 1
  • Duration Unlimited
  • Students 211
  • Certificates No
  • Badges No

Join anytime. Learn at your own pace. Learn together as a team.

Ideal learning time: during the breaks.
Time Investment – 10-15 minutes per day.

 

What you eat impacts your performance at work.

We all know that eating a healthy diet is good for us, but do you know why?  Did you know that some foods can boost your productivity, memory and cognition by nourishing your brain?
Did you know that other foods can slow down your digestion and make you feel bloated, lethargic and irritable?

Our on-line nutrition programme has been designed to put you back in control of the way you feel by supporting you to evaluate your eating habits and guiding you to make better food choices that will help you to feel better, more energised and ready for anything!

Completing the challenge will help you to:

  • Increase your energy levels and reduce feelings of fatigue
  • Improve focus, concentration and decision-making
  • Support digestion and reduce the bloat
  • Balance blood sugar levels and reduce cravings
  • Achieve mental and physical change
  • Keep motivated and stay on track

Charlotte is a fully qualified Registered Nutritional Therapist, a member of the The British Association for Nutrition and Lifestyle Medicine (BANT), the professional body for Registered Nutritional Therapists, and is also registered with the Complementary and Natural Healthcare Council (CNHC), the UK voluntary regulator for complementary therapists.

With an extensive history of working within the Public Health and Education sectors, Charlotte trained as a Nutritional Therapist when she became interested in the benefits that food and nutrition could have on supporting the health outcomes of the groups she worked with, particularly in relation to mental and emotional health.

 

Before you start this course you will need to complete a Food Diary. A Food Diary is a detailed record of everything you have eaten and drunk over a few days.
This will help you to identify key eating behaviours that you would like to change.
Simply download the Food Diary below or take photos of food/snacks throughout the day. There are also apps available to record food and drink intake if you prefer to keep a record that way.
Be very honest with yourself whilst keeping your Food Diary; remember to include all snacks and drinks as well as your main meals. Recording the time you ate and drank can also be helpful.

Key actions:

  1. Download a template by clicking on  4 Day Food Diary  provided by Charlotte unless you decide to take a different approach (please watch a video below).
  2. Find a buddy who will also be completing this challenge.
  3. Ideally submit your Food Diary to Charlotte before you begin this programme.

 

How to create a Food Diary – a Personal Story (if you are feeling creative)

 

Please click  Welcome button above to begin this challenge.

 

 

  • Welcome to the Challenge

  • lesson
    Introduction
    30 minutes
  • lesson
    How to create a food diary?
    Preview
    How to create a food diary?

     

    Completing your Food Diary is optional but it is an important part of this challenge. 

    Key actions:

    1. Download a template by clicking on  4 Day Food Diary  provided by Charlotte unless you decide to take a different approach (please watch a video below).
    2. Find a buddy who will also be completing this challenge.
    3. Submit your Food Diary to Charlotte (you will be able to do that after joining the challenge)

     

    In this short video Julie will share with you the ways to complete your food diary.

     

     

    5 minutes
  • assignment
    Submit Your Food Diary (optional)
    File Upload

  • Roller-coaster ride

  • discussion
    Day 1: Super Fuel Your Day – Your Breakfast
    -
  • lesson
    Day 2: Practical session: super breakfast
    15 minutes

  • Energy for your brain

  • lesson
    Day 3: Brain-friendly energy food
    20 minutes
  • assignment
    Day 4: Practical session
    Text Based

  • Improve your daily meals

  • assignment
    Day 5: Your Lunchtime choices
    Text Based

  • Food as your fuel

  • lesson
    Day 6: Energy production
    30 minutes
  • assignment
    Day 7: Practical session
    Text Based

  • Hydration as a source of energy

  • lesson
    Day 8 – How much fluid do you need?
    Preview
    Day 8 – How much fluid do you need?

     

    What do you drink throughout the day?

    How do your drink choices influence both your physical and mental energy?

    How to check your level of hydration?

    1. Try this skin test. First, use two fingers to grab a roll of skin on the back of your hand (between where your watch sits and where your fingers start), advises Higgins. Pull the skin up about ½ to one centimetre high and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. Higgins says that if the skin bounces back slowly, you might be dehydrated.

     

    This video will help to answer your questions.

    Water requirements depend on the individual, as well as factors like temperature, exposure to air conditioning and physical activity.
    Increasing your water intake throughout the day can help to keep you hydrated and your brain to function well.

    Try cutting down on your caffeine intake (including energy drinks) and switching to herbal teas instead.
    Choose green tea for focus (contains caffeine) as well as calm (contains l-theanine), peppermint or ginger for digestion and fresh lemon for a refreshing drink.

    10 minutes

  • Results

  • assignment
    Day 9: 1-2-1 with Charlotte
    Text Based
  • lesson
    Day 10: Live Webinar with Charlotte Q/A session
    30 minutes
(PRIMARY)

Charlotte Pickles

Charlotte is a fully qualified Registered Nutritional Therapist, a member of the The British Association for Nutrition and Lifestyle Medicine (BANT), the professional body for Registered Nutritional Therapists, and is also registered with the Complementary and Natural Healthcare Council (CNHC), the UK voluntary regulator for complementary therapists. With an extensive history of working within the Public Health and Education sectors, Charlotte trained as a Nutritional Therapist when she became interested in the benefits that food and nutrition could have on supporting the health outcomes of the groups she worked with, particularly in relation to mental and emotional health. Charlotte enjoyed working with mental health practitioners both in and out of the NHS in her role as a Mental Health and Wellbeing specialist for the Manchester Healthy Schools Team. She has extensive experience of public speaking and developing and delivering various training packages.