Tripti Gupta - Your Gangway to Health

2. Your Gangway to
Health

3. “The pessimist complains about the wind;
the optimist expects it to change;
the realist adjusts the sails ”
- William Arthur Ward

4. Life of a sailor v/s
Life of a Shipping Professional
Life As A Sailor
I. Tough life away from family
II. Isolation / Depression
III. A time table is followed
for meals served on board
Life As The Ceo
I. Tougher life as limited time
spent with family
II. Stress / Fast paced demanding
Lifestyle
III. No time to eat or erratic
schedules

5. Life of a sailor v/s
Life of a Shipping Professional
Life As A Sailor
IV. Healthy options served on
board
V. Sea life is your home away
from home
VI. Early to bed, early to rise
Life As The Ceo
IV. High calorie foods served /
ordered from out
V. Life on land brings work at
home.
VI. Lack of Sleep is a common issue

6. If you have been a Sailor at heart, heading a Shipping company or
promoting it can be much more satisfying and
closer to your heart.
“After all you still have the sea breeze in
you from
the past”

7. Are you leading a healthy lifestyle
NOW?

8. All medical emergencies in life stem from an improper
lifestyle.

9. Maintaining a healthy routine not
only keeps you and your team fit
but also saves companies costs of
repeating medical tests for staff /
crew.

10. How can we achieve good health At
Work ?

11. General Guidelines
Balanced meals
Frequent small portions
Complex carbohydrates
High protein
Soluble/ Insoluble Fibre
Fluids for hydration

12. But how can we make this practical and
apply health to our LIFESTYLE?

13. Plan your meals for the day

14. Carry home cooked meals

15. Quick Snacks on the GO

16. Take your water break

17. Set an alarm system

18. Schedule your workout

19. Maintain Discipline

20. Maintaining Healthy Environment
at Work

21. Choosing the right meal options
for your Office Pantry

22. Serve Green Tea over Tea/ Coffee.

23. Healthy food accompaniments for
Official Meetings

24. Make healthy choices when ordering outside
food at work

25. Distribute Nuts over Sweets in
the new healthy trend.

26. Entertaining with
Alcohol

27. Rules to dilute
your poison
A. Eat before you drink like you did out at
sea
B. A glass of water before your first drink
C. One large , one small is not so bad. Say
No or Go Slow is your mantra.
D. Eat salads and grills with your drink
E. Finish your last peg with another magic
potion of water
F. Eat light , just a clear soup or nibbling
on steamed fish or momos should do.

28. Remember 100 Cheat Meals cause
30 health warnings and One major
ailment.

29. Wellness
Food Pyramid
Enjoy a minimum of two pieces
or one cup of fresh fruit daily.
Enjoy a minimum of
30 minutes of Moderate
activity and 30 minutes
of fun & relaxation on
most days.
Include a protein rich food
in each meal or snack.
Drink a minimum of
eight glass of pure
water daily.
Enjoy a minimum of
three cups of fresh
vegetables daily.
Take a multi vitamin / mineral, omega
3 fatty acid and probiotic daily.
Include a handful of nuts and seeds
and up to two tablespoon of
healthy oils daily.
Include starchy carbohydrates
at one to two small serves daily.

30. An ideal Diet Regimen for
Professionals at Work
MEAL ITEM AMOUNT
Wake up 6.30am Fruit or Black raisins 1 med or 5 pcs
7.00am Workout 1 hr
8.30am Vegetable Juice – Freshly prepared 1 glass
Toast with egg whites Or Oats in
skim milk
1 slice with 3 / 1 bowl
Multivitamin + Antioxidant 1 + 1
10.30am Green tea + Fruit 1 cup + 1 med seasonal
Lunch Tandoori Roti Or Multigrain roti Or
Whole wheat bread
1 Or 2 small Or 1 large slice
1.30pm Homemade Vegetables / Dal
without tadka / Grilled Fish
1 cup
Salad 1 cup

31. An ideal Diet Regimen for
Professionals at Work
MEAL ITEM AMOUNT
3.00pm Green tea + Low fat cracker or Nuts 1 cup + 2 or 15g
5.30pm Fruit Salad / Vegetable s/w 1 cup / 2 slices
Dinner Soup 1 bowl
Chicken / Fish / Homemade paneer /
Lentils
200g / 200g / 50g / 30g
Grilled / Cooked / sauté Vegetables 1 bowl
Calcium- 600mg + Omega 3-1000mg 1 + 1
Water- 3- 5 liters a day
Organic Green Tea – 3 cups a day
Oil – 2 tsp a day max.
Use Rock Salt over white for home cooked meals
Best choice of oil is Rice bran / Olive Oil

32. Combating stress and
depression at work or at sea

33. Know your super foods meant to elevate your
mood and spirits and suggest the same during your
visits on board

34. Berries / Grapes

35. Organic Calming Green Tea

36. Raisins / Nuts / Oilseeds / Olives

37. Take a day off every week

38. My me time

39. Meditate and Exercise

40. Workout with spouse

41. Outdoor play with kids on weekends

42. Plan a vacation with family

43. You deserve every moment of joy; cherish your
time with loved ones.

44. Love yourself enough; Happiness is your secret to
true Health.

45. Signing off in the pink of health
-Your Nutritionist for today
-Tripti Gupta.
Stay Healthy... Stay iPink