What are the Best Foods to Eat to Stay Healthy?

It’s important to eat well to stay healthy. That can be a challenge in today’s fast-paced world, especially if you’re working remotely. But it’s not impossible if you know what foods to eat regularly, and which ones to cut back on or avoid altogether.
Here’s our good to what to eat and meal prepping for work, as well as healthy snacks that are much better alternatives than junk food.

What to eat daily to stay healthy

According to the Australian government’s Guide to Healthy Eating, you should eat from the following five food groups each day:

  1. vegetables
  2. fruit
  3. grains and cereals
  4. lean meat, poultry, fish, eggs, tofu, nuts and seeds
  5. cheese and yoghurt.

Each of these five food groups has important nutrients that you need to stay healthy, like  vitamins, minerals, fibre, protein and calcium.
The amount of each food group that you need varies depending on factors such as your age, gender and how active you are. The recommended amounts for the average adult are outlined below.

  1. vegetables (2.5-3 cups per day)
  2. fruit (2 pieces per day)
  3. grains or cereals (1.5-3 cups per day)
  4. lean meat, poultry, fish, eggs, tofu, nuts or seeds (130-195 grams of red meat,    

     or 160-240 grams of poultry, or 200-300 grams of fish, or 2 eggs, or 170  
     grams of tofu, or 30 grams of nuts or seeds)

  1. cheese or yoghurt (5 to 8 slices of cheese or 200 grams of yoghurt).

Meal prep for work
The best way to ensure you eat healthy is to prepare your own quick and easy meals that contain the recommended amounts of each of the five food groups. Plan your shopping and stock up on everything you’ll need each week. Then set aside a time each day to prepare everything so it’s ready to take with you. Focus on simple meals and recipes so that your preparation doesn’t become a chore.

Healthy snacks to eat rather than junk food

There are plenty of healthy alternatives to junk food. For example:

  • fruit muffins or slices,
  • raisin or fruit toast,
  • and rice crackers.

 How you can eat healthy at Searipple Village
At Searipple Village in Karratha, there are plenty of ways that you can eat healthy while you’re staying with us. We have healthy salad food available onsite at Denison’s Takeaway, as well as a range of healthy options on the menu at Tate’s Restaurant.
 There are also plenty of options for you to exercise, which is another important way to stay healthy. We’re located just 3.2 kilometres from the City Centre, but a walk there and back will get you to 80% of your daily steps target! We’re also next to the beach if you’d prefer a scenic walk, and we have two onsite gyms where you can work out if you want as well.
And of course, we have plenty of space for you to unwind and relax too, with great rooms and a licensed social hub. After all, life is a balance!
We’re just a 20-minute drive from the Karratha Airport and very popular with FIFO workers.

How Many Steps Do You Need to Take Per Day to Stay Fit?

More and more people these days are monitoring how far they move each day, thanks to wearable devices like Fitbits and Apple Watches. They allow you to do things like count the number of steps that you take each day, and many health and fitness enthusiasts set themselves daily targets.
You might be wondering:
· how many steps you need to take each day to stay fit,
· how to stay fit without running, and
· how far you should walk each day to keep fit.
Read on to find out!

How many steps you need to take each day to stay fit

A recent Australian study found that people who take 10,000 or more steps a day have a 46% lower risk of early death due to heart disease, diabetes and cancer. People with higher daily step counts also spend less time in hospital. In addition, increasing your step count by 1,000 per day reduces your risk of dying prematurely by 6%.
According to the Australian Health Survey, the average Australian adult takes 7,400 steps per day.

How to stay fit without running

The pace of the steps you take each day also has an impact on the fitness benefits you’ll gain. You don’t necessarily have to run though. If you’re walking briskly, you’re getting a more intense work out than if you’re dawdling.

How far you should walk each day to keep fit

10,000 steps is about 8 kilometres. That will take you about 1 hour and 40 minutes at a moderate walking pace.

How you can achieve your daily step target

You don’t necessarily need to do 8 kilometres all at once. For example, you could combine any walks that you might do to work, the shops or at work throughout your day. This movement helps you to burn calories.
The technical term for burning calories is ‘activity thermogenesis’. You can burn calories whether you’re formally exercising or not. The key thing is regular daily movement to maintain your fitness and health. The acronym ‘NEAT’ has been coined to describe ‘non-exercise activity thermogenesis’, like taking the stairs in a building rather than using a lift.

How we can help you to keep fit and healthy at Searipple Village

At Searipple Village in Karratha, there are plenty of ways that you can conveniently get your daily health and fitness fix. We’re located just 3.2 kilometres from the City Centre, so a walk there and back will get you to 80% of your daily steps target!
We’re also next to the beach if you’d prefer a scenic walk. We have two onsite gyms where you can work out if you want as well.
And of course, we have plenty of space for you to unwind and relax too, with great rooms, a range of dining options and a licensed social hub. After all, life is a balance!
We’re just a 20-minute drive from the Karratha Airport and very popular with FIFO workers.

What to do in Karratha?

Karratha, in the heart of the beautiful and rugged Pilbara, is a premier West Australian holiday destination waiting to be explored.
The team at Searipple Village Karratha have got you covered with a selection of some of the best things to do in Karratha during your stay.
Read on to discover what to do in Karratha.
Karratha Attractions
Here are a couple of favourites:

  • Staircase to the moon

You’ve heard of a staircase to heaven, but have you ever heard of a staircase to the moon? 
One of Karratha’s most famous attractions, staircase to the moon is a natural phenomenon, which creates a stunning illusion caused by the reflection of the full moon on the mudflats at Hearson’s Cove at extremely low tides. Be there between April to October – you have to see it to believe it! 

  • Yaburara Heritage Trail

Feeling active? Find 30 and soak up picturesque, panoramic Karratha views on a 3.5-kilometre stroll through the Yaburara Heritage Trail.
Feast your eyes on beautiful flora and fauna and even ancient Aboriginal sites including rock carvings and artefact scatters.
Trail maps and further information on associated flora, fauna, geology and indigenous heritage are available from the Karratha Visitor Centre.

  • Millstream National Park

Fancy a day trip?  Just a 2-hour drive will see you in the heartland of the Yindjibarndi people and a lush oasis of deep gorges and palm-fringed rock pools – now you can’t beat that!
There are plenty more attractions. Visit the Karratha Visitor Centre website to find out more.
Karratha Events
Spending the festive season in Karratha this year?
Be sure to check out:

  • The Sharpe Avenue Christmas light walk
  • Christmas Crafts
  • Christmas Carols

A bit arty? You may be surprised to learn that Karratha has an arts precinct – The Red Earth Arts Precinct. 
From movies, theatre and art exhibitions, there’s really something for everyone.
One of the most exciting events coming to Karratha is ‘Bennelong by Bangarra’. In a unique Australian dance language, Bennelong celebrates the continuation of life and culture through the power, brilliance and passion of Bangarra’s artists.
Find out more about this fantastic show coming in February 2020 and other upcoming Karratha events.
Searipple Village Facilities 
After a hard day’s work on the mine site, you’ll need somewhere to rest your head and rejuvenate for the day ahead. 
With an array of facilities, Searipple Village Karratha is the perfect place to do it. 
Let’s take a look.

  • Licenced Social Hub – relax and unwind, with great food, ambience and ice-cold 

beverages.

  • Pool tables – challenge your friends or workmates to a game or two.
  • Two fully equipped gyms – get your heart pumping and those muscles strong.
  • Day/night hard tennis court – work up a sweat and have some fun with a game of tennis. 
  • Grass playing field – play a game of touch footy or cricket.
  • Swimming pools – keep cool in one of their two swimming pools.
  • A range of dining options:
  • Tates – traditional buffet service
  • Gunners –cooked to order grill and stir fry
  • Coromal – dine alfresco in the Beer Garden

Searipple Village in Karratha really has everything you need in one location to help you solve the question: What to do in Karratha?
With so many facilities, comfortable rooms and a location only five minutes from the Karratha City Centre, next to the beach and a 20-minute drive from the airport, what more could you want?
Searipple Village – Your home in the Pilbara 
Now that you know what to do in Karratha, are you ready to start exploring?
Contact Searipple Karratha today to experience quality accommodation with great facilities at an affordable price.

How to Stay Healthy While Working Nights

If you’re a shift worker or doing FIFO, it’s important to look after your health. Don’t fall into the trap of doing less exercise due to work priorities. Consider the following statistics:

  • shift workers have higher rates of obesity (30%) than the general population (24% of men and 23% of women),
  • shift workers are more likely to smoke than the general population, and
  • shift work has been linked to the development of serious conditions such as cancer and heart disease. 

But the good news is that you don’t have to become one of these statistics. Here’s how you can stay fit and healthy while working nights.

1. Make exercise part of your daily routine

There’s no excuse not to exercise and the health benefits are obvious. None of us work 24 hours a day and you should only need around 8 hours of sleep per day.
You need to schedule some time each day or week for physical activity, no matter what it is. You’ll find it easier to find that time if you schedule an activity that you enjoy doing.
Exercising is not only good for your physical health; it helps your mental health as well. That’s because your body releases chemicals called endorphins into your brain. These endorphins can help to relieve stress, boost your mood, and improve your self-esteem. Exercising can also help to improve your sleep patterns, which many shift workers often find challenging.

2. Quit smoking (or don’t start)

Everyone knows that smoking isn’t good for your health, so there’s no reason to do it. Here are just three side effects of smoking:

  • it harms nearly every organ in your body,
  • it causes cardiovascular disease, and
  • it prematurely ages you.

If you already smoke, try quitting (or at least cut back). If you don’t smoke, don’t start and use shift work as an excuse.

3. Make sure you get the right amount of sleep

The right amount of sleep helps to rejuvenate your body so that you can stay fit and healthy. It helps to keep your immune system strong and it’s also good for your mental health.
On the flip side, not enough sleep can affect both your physical and mental health. A lack of sleep has been linked to heart disease, high blood pressure and diabetes. A lack of sleep can also contribute to workplace accidents due to fatigue.

How we can help

Searipple Village in Karratha has everything you need to stay fit and healthy in one convenient location. We have two fully equipped gyms onsite, as well as two pools, a tennis court and grass playing field that’s perfect for a game of touch football or cricket. We have our own Lifestyle Coordinator onsite who can provide exercise and nutrition advice and develop an individual program for you.
We offer a range of accommodation and dining options, and we’re just 20 minutes from Karratha Airport.
Contact us today if you’d like to find out more or make a booking!

Phone and Internet Service

May 2015 –  As part of our efforts to make Searipple ‘Your home in the Pilbara’ we now provide a free phone and internet service in our Queen Rooms. Guests can also connect to our free WiFi service at the Dining Complex.

Raik Eilert appointed as Assistant Manager

Oct  2014 – Searipple Karratha is pleased to announce the appointment of Raik Eilert as Assistant Manager. Raik has extensive hospitality experience both in Australia and overseas, including holding the appointment of Food and Beverage Manager at Bunker Bay Resort.

Sven Hug appointed as Executive Chef

Jun 2014 Searipple Karratha is pleased to announce the appointment of Sven Hug as Executive Chef. Sven brings with him a wealth of experience. He has previously held appointments in the resources and hospitality sectors including Head Chef at Bunker Bay Resort.

FOX FOOTY comes to Searipple Karratha

APR 2014  – We are refreshing our TV Line up. The good news is that FOX FOOTY will be available in our Accommodation and Tavern from 10 April 14.  We have refreshed the remainder of our line up as well. For more information please see Reception.