Course Features

  • Lessons 7
  • Quizzes 2
  • Assignments 2
  • Discussions 3
  • Duration 30 Days
  • Students 3
  • Certificates Yes
  • Badges Yes

Dear Sony DADC Team,

Welcome to the online follow-up of our January Workshops on Mindful Eating and Turning Your Engine on.

I hope you are not eating your grapes as fast as some of you were 😉

The Purpose of this follow-up is to help you embed New Healthy Habits together and influence others by changing yourself. It is great to be inspired by a workshop but our working lives are so busy that soon we forget what we have learnt unless we practice it. Our Brain likes habits and it can happily create a new habit just after 30 days of repetition.

This online interaction will encourage you to take part in a 30 Day Challenge and embed new habits.

This is a closed group just for you and every day for the next 30 days you will be getting an access to a range of cool and useful tasks, information, discussions that will help you in learning more about yourself, the food you eat and the body you live in. You will be able to interact with each other in some tasks, take part in discussions and we will be able to test your commitment and enthusiasm to your personal wellbeing.

Our Nutritionist Kim will be joining us online to provide any advice, recommendations and answer any of the questions you may have.

This course is accessible from any device.

In the end the most tenacious will get a Certificate and a credit towards becoming a Wellbeing Role Model. We will announce them.

ACTION: Put yourself a Daily Reminder (or two) in a Calendar to spend 5-10 min on your wellbeing and login into this course to see new tasks/information.


  1. Please Click on the Button at the Top Right Corner of the Page to start the course
  2. When you Access the Course Page please click “Start the Course” on the Navigation Bar at the bottom
  3. A new lesson will be available daily so add this page to your favourites for an easy access.







  • How to Manage Your Energy Levels

  • lesson
    Create Your Energy Map for Optimum Health
    10 minutes
  • quiz
    Do You Manage Your Blood Sugar Levels Well? – QUIZ
    8 questions
  • lesson
    1. Eating Real Food
    5 minutes
  • discussion
    The Hunger Scale
  • discussion
    Join Our 30 Day Water Challenge
  • lesson
    How to Check Your Level of Hydration?
    How to Check Your Level of Hydration?

    Constant De-Hydration Can be Dangerous to our Health.


    Related image


    How to check your level of Hydration?

    1. One of the easiest ways to test your hydration is through bathroom frequency and urine colour. Your urine should be light yellow and you should be emptying your bladder on average 5-8 times per day.
    2. 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.


    When it comes to total water intake, which includes water gained from foods and other beverages like tea and milk, the Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups).


    30 minutes
  • discussion
    Re-Think Your Drink
  • assignment
    Selfie Competition – I DRINK WATER
    File Upload
  • assignment
    Submission of Your Energy Map
    File Upload
  • lesson
    Breakfast is the Most Important Meal of the Day
    Breakfast is the Most Important Meal of the Day

    If there is only one change you can make – always have your breakfast. It is the most important meal of the day.

    Use the Energy Formula to Create a Healthy Breakfast

    A healthy breakfast can sustain your energy and set you up  for the day fuelled with great energy and focus, so its important to get it right.

    Cereals are renowned for having a high sugar content,  and this will only send us up on that blood sugar rollercoaster at the very start of our day.

    Some people find it hard to move from their cereal obsession, so maybe try at first to wean yourself off by trying one new breakfast each week.

     In the meantime you could power up your cereal by adding in nuts/seeds and berries.

    Some people find a huge impact can be made by simply switching to having eggs for breakfast. They can be made in so many different ways, from whipping up an   omelette in seconds to pre preparing egg muffins the night before and leaving them sat in the fridge ready to eat in the morning.



    Or lets try some different options:

    Why not make some ‘Grab and go’ overnight oats – its easy, quick to make and nutritious and can be made the night before. It is also portable  if you make in jars and can be eaten on the move in the morning commute.

    Watch this video for some great ideas for your daily breakfast:



    15 minutes
  • lesson
    Choose Balanced Snacks
    Choose Balanced Snacks

    Simple Strategies to maintain your energy levels:




    When planning snacks for work, choose snacks with a combination of carbohydrates, healthy fats, and lean proteins to boost your metabolism, increase energy, and feel fuller longer, such us a peanut butter and banana sandwich or an apple with a handful of almonds.

    Ideas of Healthy Snacks for the Office

    Come to work prepared with healthy snacks, and you’ll improve focus, increase productivity, and avoid packing on pounds. Here are some snack foods to help you stay satisfied.

    1. Walnuts – Walnuts are high in heart-healthy omega-3 fatty acids and antioxidants. Pair a handful of walnuts with a piece of low-fat cheese, your favorite fruit, or a bowl of oatmeal for a fiber-rich morning snack that will help you feel full longer.
    2. Apples – Apples are loaded with pectin, which helps suppress your appetite. Eating an apple mid-day helps control blood sugar and may aid in weight loss. Have it with a spoonful of nut butter (cashew, peanut, almond) to add muscle-building protein and healthy fat.
    3. Greek Yogurt – Greek yogurt has twice as much protein as regular yogurt. Plus, it contains healthy bacteria, known as probiotics, to keep your digestive tract healthy. Top 6 to 8 ounces of Greek Yogurt with ¾ cup of berries for a mid-day snack.
    4. Green Tea – Research has shown that green tea helps lower cholesterol and decreases the risk of diabetes and stroke. What’s more, it boosts metabolism to help you burn fat. Drink two to three cups of green tea throughout the day to reap the benefits. If you’re sensitive to caffeine, don’t drink green tea after 3 p.m
    5. Oatmeal and Blueberries – Complex carbs like oatmeal provide steady, long-lasting energy, and help you feel full longer. Top off 1/2 cup of hot oats with 1 cup of fresh blueberries, which are packed with nutrients that help promote brain function.
    6. Carrots and Hummus – 10 carrots pair well with 1/2 cup of hummus. This low-calorie combo is packed with beta-carotene, fiber, and healthy fat to help you feel full throughout the afternoon. 
    7. Low-Fat Cottage Cheese and Pineapple – Half a cup of low-fat cottage cheese is high in protein and calcium, while 3/4 cup of fresh pineapple offers a sweet topping that can decrease inflammation in the body and improve digestion.
    8. Yogurt, Granola, and Cherries – Yogurt contains probiotics, which are known as the good bacteria needed for a healthy digestive tract. Add some crunch to 1 cup of yogurt by mixing in 1 cup of low-fat, fiber-rich granola and 1/2 cup of dark cherries for a punch of antioxidants and phytonutrients.
    9. Granola Bar – While an unprocessed snack of fresh fruits and veggies is preferable, stock your desk drawer with granola bars to bail you out when you’re crunched for time. Kashi granola bars are packed with fiber, and they make a great on-the-go snack.
    10. Apple and Almond Butter – Pair an apple with 2 tablespoons of almond butter for a heart-healthy, cholesterol-lowering snack packed with healthy fat and fiber.
    11. Dark Chocolate.  Having some dark chocolate to turn to during these times makes refusing unhealthy sweets easier. A 1-ounce serving of dark chocolate has around 155 calories and is loaded with healthy antioxidants that fight disease. In comparison, a single doughnut can have upward of 380 calories, mostly from fat and sugar.
    12. Crackers. Whole-grain crackers are an excellent choice for those crunchy snack cravings. The fiber in them will help keep you full, too. You must limit yourself, as mindlessly munching on crackers can lead to consuming hundreds of calories. A serving of 10 wheat crackers has around 90 calories.


    5 minutes
  • lesson
    It’s Not Time That You Lack But Energy
    3 minutes
  • lesson
    3. Rethink Your Plate
    5 minutes
  • quiz
    Brain Food Quiz: How Much Do You Know?
    9 questions

Kim Schweiger

Julie McGann

Julie is a pioneer and innovator in corproate wellness. She is a founder of Unicorn and Co and UPGRADE-U. Julie has been helping organisations embed meaningful and impactful employee wellbeing programmes. She designed and led a number of mindfulness programmes and workshops for various companies in the last 4 years. Julie brings warm humour and extensive knowledge to her courses.