Home' Navy News : December 9th 2010 Contents Foreign
Discover the benefits of
foreign language training
To nd out more visit: www.defence.gov.au/rosettastone/index.html
"The Rosetta Stone packages offered by Defence provide an excellent methodology for
individuals to pursue language training in addition to continuing their primary employment
roles. The successful completion of any of the language courses provides the individual and
Defence with additional skill sets which might be useful to future endeavours."
Geoffrey Fiedler CMDR, RAN, CO, NHQ-SQ (Rosetta Stone Pilot Program Participant)
December 9, 2010
Here it is, the dreaded article
that comes out just before
stand down and Christmas.
The article that tells you
to eat healthily and keep exercising.
The article that tells you not to drink
alcohol or sit and watch mindless tel-
evision or play video games.
Running through your mind are the
thoughts, "I've worked hard this year.
All I want, nay deserve, is a break".
So, in short, you want to drink
alcohol (responsibly), eat a bucket (or
two) of deep fried chicken wings or a
triple chocolate fudge cake with cream
and ice cream, and play some multi-
player online role-playing game while
watching reruns of 24 or Desperate
Well, contrary to popular belief,
you can do all this and still say
healthy. How? Moderation.
In order to optimise your stand
down period, here are some tips to
allow you to have both what you want
and what you need.
Dish it up
When filling your plate with food
at family gatherings, office parties
or functions, start with the vegeta-
bles first, then add the rest. The same
applies for eating your food. Start with
the vegetables and then relax into the
typically more desired foods.
Wait for it
After your first plate of food, wait
20 minutes before going back for sec-
onds. You may find that you are full.
Drink, drink, drink
Between every glass of alcohol
have a glass of water (yes, you must
still drink responsibly) and remember
drinking alcohol and driving is never
When eating dessert, go for the
smallest portion or even cut your por-
tion in half. Again wait 20 minutes
before going back for another piece.
Up and out
First thing in the morning get up
and go out. Walk, run, ride. By being
active in the morning you will get your
exercise done before you down half a
turkey or spend hours gaming.
Go for a healthy breakfast because
you can never tell what the rest of the
day may hold. Cereals and grains and
lots of fruit are the way to go. This
will give you energy for your fun filled
Have your cake and eat it too
The summer holidays are approaching, so how are
you going to enjoy yourself while maintaining a
healthy lifestyle? LT Rob Orr says moderation is key.
day and help you recover from the
While online gaming is fun, spend-
ing time with mates, children and dogs
is even more fun. You don't believe
me? Watch a funniest home videos
show. How many people are shown sit-
ting playing computer games? Get out
and play but keep it legal!
Good rest is part of health. Good
rest means not only getting a solid
eight or so hours of sleep per night,
it means mentally and physically
Read a book (no flashing stimuli)
or magazine, take a hot bath or spa, get
a massage or sit on the back deck with
the dog, cat, mates, children, spouse
(not in that order of course) and watch
the sun go down.
Have a fantastic and safe stand
down and relax if you can -- you've
TAKE IT EASY: Enjoy the sunshine this summer with an early morning surf.
Photo: LAC Craig Barrett
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