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Healthy Living


Health Tip 1: Be Sun Smart

Sun protection in the workplace

Cancer Council Western Australia [Published 11 October 2017]

With more Australians dying of skin cancer each year than on our roads, sun protection in the workplace has become one of the most important health and safety issues for business.

You may be surprised to know that in Australia, an estimated 34,000 non-melanoma and 200 melanoma skin cancers are caused by workplace overexposure to UV radiation. In fact, Western Australia has some of the highest rates of skin cancer in the world.

The harsh reality is that overexposure to UV radiation has been identified as the cause of many skin cancers and Australia experiences some of the highest UV levels in the world.

At UV level 3, sun protection is required to reduce your risk of skin cancer. Perth frequently experiences UV levels of 13 or 14 during summer, almost five times higher than the safe limit of under 3.

The good news is that sun protection can be easy and doesn’t have to cost a fortune. It could help save you from painful or life threatening skin cancer later in life.

What you can do:

  • Invest in a good sun protective long sleeved shirt, long pants, a broad-brimmed hat, eye protection and sunscreen.
  • If you find a broad-brimmed hat gets in the way and you prefer to wear a cap - try a legionnaire style hat instead. It's just like a cap but protects the ears and the back of the neck - areas that can be common for skin cancer.
  • SPF lip balm is also a great investment as the lips are another common location for skin cancers.
  • Make sure your protective glasses have UV protection. They don’t need to be tinted, so you can wear clear or lightly tinted glasses outdoors provided they have UV protection. With white house paint reflecting up to 22 per cent of UV radiation, UV protected glasses is an essential piece of equipment when working outdoors.

Download the free SunSmart App to get your daily UV forecast or check to find out when sun protection is required. For more information, call the Cancer Council on 13 11 20.


Health Tip 2: Breakfasts On The Go

Master Painter’s Smoothie

cup milk [alternatively almond, coconut or soy milk]

5-10 strawberries [or any frozen berries]

1 large frozen banana

¾ cup rolled oats

1 tsp honey

1 tsp vanilla [optional]

Place all ingredients into blender. Blend until smooth. Enjoy.

Top Tips

  • Invest in a blender that can crush ice and frozen fruit. Generally a 900+ watt blender will do the trick.
  • Prepare frozen fruit and save time. Cut and freeze keep in a freezer bag. Alternatively buy frozen fruit. Both methods mean you can save time and the frozen fruit can replace the need to use ice.
  • Use frozen bananas. Peel, slice and freeze them. They are great base for your smoothies, not only providing you with essential vitamins and minerals but it also adds that creaminess and thickness.
  • Add smoothie recipe ingredients like milk, yoghurt, water. Consider adding a protein powder or protein enriched vegetables [such as kale], nut and seeds [chai seeds].

Health Tip 3: Healthy Snacks

Snacks on the Go

Having healthy snacks available will keep afternoon hunger pangs away and stop you from overeating.

Many snack foods available today are high in refined carbs and sugar, which can leave you feeling unsatisfied and craving more food. The key is to make sure your snacks are nutritious and contain protein. Protein will promote fullness because it signals the release of appetite-suppressing hormones, slows digestion and stabilises blood sugar levels.


Some good and easy protein snacks are:

  • Boiled eggs
  • Tinned salmon or tuna
  • Cooked meatballs
  • Beef jerky
  • Greek yoghurt [with fruit]
  • Protein shake

Fruit can be one of the simplest snacks to have on the go. For example, an apple contains vitamins and minerals and is high in fibre which can help you feel full. Add some cheese or a tablespoon of butter and you have a perfect snack for long lasting energy. A banana is sweet which helps minimize cravings for sugary snacks. They are low in carbs and have fibre which can stabilise your blood sugar.

If you plan ahead and if you can pack the night before you can have nutritious and satisfying snacks. There may be days where you have missed packing those snacks so if you are going through the drive thru or the local sandwich bar, choose the healthy options.

Avoid soft drink or energy drinks to get through the day. This may give you the instant surge of energy due to the sugar content in these drinks, but in the long-run your energy levels will suffer. Coffee or tea is a better option but water is your best choice.


Health Tip 4: Keep Hydrated

Be water wise for a healthy life

Sounds too simple to be true but keep up the fluids by just drinking water. It will keep you energised and won't cause the sugar crash you can get from sugary or highly-caffeinated drinks.

Always keep your water bottle on hand and increase the opportunity to keep hydrated by having one in your van and one in your toolbox.

If you need to switch it up a bit, mix it with a quality low-calorie cordial made with natural ingredients, infuse it with herbs [like mint or rosemary] and fruit or add coconut water.

Cut back on soft drinks and energy drinks as they can have high sugar content [not good for the teeth] and energy drinks can have serious side effects including dehydration.

In cooler weather, you may want to consider keeping up your water intake by having hot green tea or hot water with lemon. Or try having some good old-fashioned vegetable soup.

Remember you can also eat your water too by eating vegetables or fruit with high water content like apples and oranges, which are around 80 per cent water.