The document provides wellness tips for maintaining energy and boosting the immune system during December. Key suggestions include not skipping meals, having breakfast daily, and incorporating protein and vegetables into diets. It also emphasizes the importance of hydration, enjoying festive foods, and taking time for self-care and reflection.

1. Welcome to
Boost #11
Wellness in the
Workplace
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@boostbristol@Carnoldcoaching
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#boostbristol

2. Cherishing You
Nutrition tips to help you stay
strong & energised during
December & beyond

3. • Have the energy you need during this crazy
month
• Boost your immune system so you’re less likely to
pick up winter bugs
Find out how to:

4. 1. Don’t be tempted to skip meals
Energy boosting tips

5. 2. Have breakfast every day
Energy boosting tips

6. 3. Look for protein
& vegetables/salad
Energy boosting tips

7. 4. Focus on quality, not quantity
Energy boosting tips

8. 5. Focus on the instant benefits
Energy boosting tips

9. 6. Pack a smart snack
Energy boosting tips
Smart Snack = Protein + wholegrain + vegetables/fruit
• Brazil nuts, dried cranberries and pumpkin seeds
• Satsumas & an individual portion of cheese
• Banana & pot of greek yoghurt

10. Energy boosting tips
6. Add key foods to your shopping basket

11. 7. Don’t aim for perfection - balance it out later
if needed
Energy boosting tips
• Breakfast – Croissant and a coffee or a bacon sandwich
• Lunch – Salad/vegetable based with whole grains &
protein (wholemeal wrap with hummus and greek salad)

12. 8. Drink more water
Energy boosting tips

13. 9. Look out for fabulous festive foods
Immune boosting tips
• Nuts
• Chestnuts
• Olives
• Brussel sprouts
• Red cabbage
• Smoked salmon
• Pomegranates
• Satsumas
• Dates
• Cranberries

14. 10. Do things a little differently
Immune boosting tips

16. 11. Feed your gut!
Immune boosting tips
• Live yoghurt or kefir
• Oats
• Berries
• Onions, garlic & leeks
• Miso

17. 12. Use these liberally
Immune boosting tips
• Garlic
• Mushrooms
• Herbs
• Turmeric
• Oily fish

18. 13. Pause
Immune boosting tips
• Enjoy a cup of tea and a
chat
• Do one things less
• Time to plan and to pause

19. 14. Take yourself for a walk
Immune boosting tips

20. 15. Cherish you
Immune boosting tips
• Write yourself a love note
• Find moments of ‘awe’
• Use the power of nature
• Guard your time
• Sleep. Rest. Walk

21. 1. Don’t skip meals
2. Have breakfast every day
3. Look for protein &
vegetables/salad
4. Focus on quality, not quantity
5. Focus on the instant benefits
6. Add key foods your shopping
basket
7. Don’t aim for perfection
8. Drink more water
9. Look out for fabulous festive foods
10. Do things a little differently
11. Feed your gut!
12. Use garlic,herbs & numeric
liberally
13. Pause
14. Take yourself for a walk
15. Cherish you
Nutrition tips to stay strong & energised

22. Goal Setting

33. Before you go…
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