October 2011 - WellAdvantage Archive

Archive for October, 2011:

Why Exercise?

Published by admin in Corporate Wellness on October 31st, 2011

You may have heard someone say “you won’t catch me dead exercising.” That’s probably true. You will catch them dead someday because they didn’t exercise. I heard a senior citizen remark that “he was too old not to exercise.” To be alive is to move, and moving is a form of exercise. The old saying that “you snooze you lose” seems to be true concerning the loss of our muscles, lean body mass, and flexibility. If we let our muscles “sleep too long”, we do lose them. Here are some reasons to exercise:

Increases: Energy Level, Metabolism, Spirits,

Lean Muscle Mass, Strong Bones,

Flexibility, Disease Resistance,

Restful Sleep, Mind-Body Coordination.

Decreases: Stress, Weight, Blood Pressure,

Body Fat, Irritability, Depression,

Risk of Disease, Risk of Lower Back Pain.

Exercise can be a daily vacation for you and a reason to interact with friends and have fun such as going for a walk. Exercise fans the flame for life style change. Make it a habit.

As we age, there are several negative activities happening to our bodies. They include the loss of muscle tissue, about 5 lbs for every decade past 30, and a decrease in our metabolism, about 5% for every decade past 30. More calories are expended to sustain muscle than fat, so it naturally follows that we will burn less calories as we lose muscle mass. On the other hand, we will expend more calories as we gain lean muscle mass. Besides muscular development, exercise tends to strengthen our bones and joints, surrounding tendons and ligaments, and improves our range of motion at the joints.

Exercise fights the onset of arthritis and osteoporosis. If you have ever had a broken arm reset and placed in a cast, you have observed the consequences of lack of exercise and mobility. When the cast is removed the arm appears smaller and has lost muscle tone. The good news is that strength training increases bone mineral density and coupled with proper rest and nutrition, rewards us with strong bones and lean muscles.

Exercise is an activity you really can’t live without, so find the time and do something that you can enjoy and reap the benefits you deserve.

Sources:

Strength Training Past 50, Wayne Westcott and Thomas Baechle,1997.

Article by Bob McDowell, Certified Personal Trainer.

Trans Fat: The Fat of the New Millennium

Published by admin in Corporate Wellness on October 28th, 2011

Good fats, bad fats, saturated and unsaturated fats. Ever wonder what a trans fat is? It’s a relatively new term that is popping up more and more in today’s health news. And as research has shown, trans fats can be very damaging to the human body, possibly more damaging than saturated fats, if consumed in large amounts.

Trans fat starts off as an unsaturated fat, the “good fat,” but is then hydrogenated — a process in which hydrogen atoms are added to the fat molecules — to extend the shelf life of many foods. Anything deep fried, along with products such as salad oils, shortenings, crackers, baked goods, frozen meals, and most other snack foods are loaded with trans fats. Trans fats are also found naturally in small quantities in some animal foods, including beef, pork, lamb, butter and milk. But most trans fats in the diet come from the hydrogenated foods.

A number of diseases have been linked to trans fats, including heart disease (by lowering HDLs, or “good” cholesterol, and raising LDLs, or “bad” cholesterol), stroke, and breast cancer. Other negative effects include altered function of essential fatty acids, interference with pregnancy, low quality breast milk, and decreased insulin response, which is critical for people with diabetes or insulin resistance.

No one knows for sure what amount of trans fats, if any, is safe to consume. The Food and Drug Administration has mandated that as of January 2006, all food labels must list the amount of trans fats in foods. Be sure to read ingredient lists on food labels. If the words “hydrogenated” or “partially hydrogenated” are there, it means the food contains trans fats.

Sources:

Hall, Ross Hume, Ph.D. Trans Fats, The Lowdown. Retrieved January 18, 2005 from Smart Nutrition Guide.com

Payne, Cynthia RD, LD. Trans Fats 101. Retrieved January 18, 2005 from UMM.edu

Trans fat on food labels: A big help for consumers in watching their cholesterol and staying healthy, says American Dietetic Association. Retrieved January 18, 2005 from Eatright.org

Article by Allison McCall Francis, RD, LD, CNSD

Yoga Basics

Published by admin in Corporate Wellness on October 27th, 2011

Welcome to the world and culture of yoga. Did you know that there are more than ten styles of yoga and breathing techniques and thousands of poses with hundreds of instructions all written Sanskrit? Fear not however, as you can and probably already are experiencing the peace and wellness of yoga in your life. Do you stretch, control the rate of your breathing, give physical or spiritual guidance to a friend, practice the virtues of charity and self-improvement and try to rest and meditate? In short, do you live? You are practicing yoga now as you read this article for your benefit. Yoga isn’t a “workout”, it’s a “work in”. It is increasing self knowledge and in turn universal well being. You as a better person make the world a better place.

Yoga is a process of self-fulfillment. The word yoga means to join or yoke together. It is the joining of your internal spiritual self with your external physical self and the linking of you to the universe in which you live. Yoga seeks balance in your life. One of the linking techniques is to align the physical body in a pose while regulating the breathing and creating a completeness of body and breath. This lends itself to quieting the natural turbulence of the mind and freeing your spirit to allow you greater knowledge of yourself. Once you relieve the tension in the muscles of the body and coordinate your breathing with your movement in a pose, you will allow the mind to quiet itself and re-energize.

How do you begin a yoga practice either alone or with others? Simply find a quiet time and place, wear loose clothing, have eaten 2 hours or more before starting, and have a mat and blanket. Check with your doctor concerning your specific medical conditions as appropriate. Always warm up with some gentle movement and breathing techniques. Sit comfortably and count your inhalation and exhalations. Close your eyes and mouth and breath through the nose. Center yourself and prepare to begin. Yoga is not competitive so move slowly and enjoy each pose. Whether you are in a class or following movement from a yoga book, allow your body to flow into a pose and using breath control deepen the pose on each exhalation. Once in the pose savor and enjoy it and let all thoughts flee from your mind. Feel your energy moving from the front of your body to the rear and grounded in each foot for standing poses. Breathe deeply allowing the abdomen to rise and fall with each breath. Most practices include a Sun Salutation and several poses of forward and backward bends and twists. The session ends with 10 – 15 minutes of meditation with you lying on the mat often covered with a blanket. The meditation can be totally silent or a guided meditation with soft, gentle music or the teacher’s visualizations. You will feel relaxed and re-energized by the end of the 45 – 60 minute class. Remember you can always practice yoga for as little as 10 – 15 minutes if pressed for time.

People have practiced yoga for 5,000 years and found it to be very beneficial for healthy living. Give it a try and reap the rewards of greater self-knowledge and peace of heart and mind.

Sources:

The Complete Illustrated Book of Yoga, Vishnu Swami Devananda, 1995.

30 Essential Yoga Poses For Beginning Students and Their Teachers, Judith Lasater, Ph.D., P.T.

www.yogajournal.com

Article by Bob McDowell, Certified Personal Trainer.

A Vacation for the Mind

Published by admin in Corporate Wellness on October 26th, 2011

Have you ever said “I have to get away from here, I can’t think straight”, or words to the effect? We humans seem to require a change of scenery in order to cease the natural turbulence of our thoughts and re-energize our

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mind, body and spirit.

In literature including the Bible, and in our resent civil rights history, there are numerous examples of people going into the desert or climbing the mountain in an effort to experience a meaningful life. Martin Luther King could “see” the mountain top and Jesus went into the desert to pray. I’m suggesting that you take a weekly breather from your fast paced daily life and find your “sacred” place in nature whether it be a trail in the woods or a city park.

Relax, focus, breathe deeply and repeat a positive statement to yourself. Let your mind “walk” among the trees and grasses, and see and feel the miraculous natural life around you. Your physical body is supported by the “sole” of your shoes just as your mental activity is supported by the “soul” of your spirit.

In Huckleberry Finn, Huck was going to “light out for the territory”, and in Walden, Thoreau wanted to experience nature to “learn how to live”. Other writers go for a “walkabout” to find truth. We are all searching as pilgrims in a life long procession of discovering meaning in our lives. The answers to life’s questions are not found at the end of the walk, they are glimpsed along the way. The physical benefits of walking last beyond the scheduled walk time. The mind “walking” benefits can last a life time.

Article by Bob McDowell, Certified Personal Trainer.

Food on the Run

Published by admin in Corporate Wellness on October 25th, 2011

On those days that you are too busy to cook and haven’t prepared lunch or dinner for yourself what should you choose to sustain and nourish your body? One thing you can do is carry bottles of water with you so there is no question of what to drink. Also have a piece of fruit in the car for a quick snack. Some healthier choices are two slices of thin crust cheese pizza, tunafish on whole wheat bread, skinless chicken, a small hamburger on half the bun, a soft taco, a salad with half the dressing, and a plain baked potato. Don’t choose the deluxe or supersized meal, french fries, bacon, biscuits, tarter sauce, mayonnaise or milkshakes.

If you are near a supermarket, consider lowfat yogurt, granola cereal, dried plums, grapes, nuts, gingersnaps and lowfat pudding to nourish as well as satisfy your

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sweet tooth. Microwave popcorn without butter or oil is also a low fat treat.

Foods such as hot soup, carrots, and apples are good to eat because they cause you to slow down and enjoy each sip or bite as it is impossible to rush eating hot items or very chewy ones. Carry cut up celery or carrots with you in the car or in your briefcase and have some before you feel hunger pangs. Also have towelettes and plastic utensils for your use while away from home. Check the calorie content of your favorite food at the fast food restaurant and try to stay below 300 for your entrée. You will find that the salads, plain hamburger, and grilled chicken will meet that requirement.

A little preplanning will allow you to find nourishing food choices as you move through your busy schedule. If you are at work and your choices are limited have a supply of healthy snack items such as dried fruit in your desk. Have soup that can be made with hot water or an item for use in the microwave. Popcorn will fill you up and it smells good too. You have heard the expression “where

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there’s a will, there’s a way.” Apply it to your life.

Article by Bob McDowell, Certified Personal Trainer.

Diabetes Is Not A Stop Sign

Published by admin in Corporate Wellness on October 24th, 2011

The dictionary defines diabetes mellitus as a chronic form of diabetes involving an insulin deficiency, and characterized by an excess of sugar in the blood and urine, and by hunger, thirst and gradual loss of weight.

Type II diabetes is characterized by high levels of sugar in the blood, not because the body can’t produce insulin as in Type I diabetes, but because the body’s cells can’t seem to regulate the available insulin. Insulin helps our cells to allow sugar to enter the blood giving us energy. Exercise helps the cells to receive blood sugar to be used as fuel instead of continuing to circulate in the blood stream. Exercise such as walking, jogging, swimming, or biking performed on a regular basis at a moderate intensity would be beneficial. Prior to exercise, have a medical exam and let your health team help you choose the right program. Check your blood sugar before, during and after exercise. Plan your exercise along with your regular medication and meal times. Generally, you want to exercise after you have eaten. You may want to have a snack available during exercise to avoid low blood sugar levels.

Drink plenty of water and try to maintain a comfortable body temperature during your workouts. Begin with a warm up to get your body ready for exercise, and end with a cool down to allow your breathing and heart rate to return to normal. A warm up could include slow to moderate walking and a cool down may involve stretching. Because diabetes can affect your feet, pay attention to their care and comfort. Examine them for cuts, bruises and swelling. Know the safe limits of your blood glucose (sugar) levels. If it rises too high, you may experience thirst, dry itchy skin, and the need to urinate frequently. If the levels are too low, you may be tired, hungry, confused or nervous. Maintain proper nutrition by having a diet low in fat, moderate in protein, and high in complex carbohydrates such as beans, vegetables and whole grains. Weight loss helps your body use insulin more efficiently. Talk with your doctor to determine a proper healthy weight for you. Have regular eye exams, as diabetes can cause severe eye disorders such as glaucoma.

Seek support from family, friends and health professionals in planning healthy menus, exercising with you, remembering your medication times and handling emergencies. You are not alone. Diabetes is very common. The following people had diabetes and lived very successful lives: Jackie Gleason, Spencer Tracy, Elvis Presley, Thomas Edison, Billy Jean King, and many others. Be the best you can be in your life’s situation. Don’t stop living and loving life. Have long and short range goals to include your exercise programs. You can do more than aerobic exercise. Try weight lifting and possibly a sport such as tennis or golf. Do something physical each day and make it fun and exciting. Be your own cheerleader.

Sources:

Right From The Start Magazine, 2001 Edition

Twenty Steps to Safe Exercise, brochure

Diabetes Head to Toe, America Diabetes Association, Alexandria, Virginia.

Prevention Magazine, June 2002

Article by Bob McDowell, Certified Personal Trainer.

Mental Illness Awareness

Published by admin in Corporate Wellness on October 21st, 2011

Mental Illness Awareness

Changing Attitudes, Changing Lives

Each October, Mental Illness Awareness Week and World Mental Health Day helps raise awareness of disorders and erase the stigma attached with mental illness. One in 17 people live with a mental disorder such as bipolar disorder, major depression, and schizophrenia, yet many of these individuals and their families don’t know where to turn for mental health resources and support.

Serious mental illnesses are more common than cancer, diabetes and

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heart disease and are the number one reason for hospital admissions nationwide. Scientific research is producing tremendous breakthroughs in the understanding of mental illnesses, resulting in more effective treatments that allow people to reclaim full and productive lives.

More information and resources are available from the National Alliance on Mental Illness: www.nami.org.

Resources:
National Alliance on Mental Illness (NAMI)
National Institute of Mental Health

Are You Getting Enough Sleep?

Published by admin in Corporate Wellness on October 20th, 2011

Sweet Dreams – The Importance of Sleep

Sleep is essential for our health and wellbeing. Not only does the quantity of your sleep matter, but the quality of your sleep is important as well.

What research has found is that sleep has distinctive stages that cycle throughout the night. Our brains stay active

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throughout sleep with different things happening during each stage. For example, there are stages that help us learn or make memories and others that help us feel rested and energetic the next day. Studies show that people who are taught mentally challenging tasks actually do better after a good night’s sleep. Sleep is needed for creative problem solving.

40 Winks – How much is Enough?

Sleep needs vary from one person to the next, and can change as we age. Most individuals need 7-8 hours per night. Newborns sleep approximately 16-18 hours a day, with preschool children sleeping between 10-12 hours a day. As people age, they often get less sleep or they tend to spend less time in the deep, restful stages of sleep.

Reasons to Get Enough Sleep – Sleep Preserves and Restores the Body

Learning and Memory: Sleep helps the brain commit new information to memory. In studies, people who’d slept after learning a task did better on tests later.

Metabolism and Weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.

Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, road accidents, and poor judgment.

Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.

Cardiovascular Health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

The Harvard Women’s Health Watch

In the Workplace – Why it Matters

Lack of sleep can be an expected consequence in the workplace. However, studies have shown that healthier and more productive employees need good sleep habits. Presenteeism, interpersonal difficulties, and absenteeism are all affected by fatigue and lack of sleep. The result is employees who are less focused, more irritable, may have poor judgment skills, and call in sick more often.

Tips for Better Sleep

Stick to a schedule – even on the weekends
Exercise, but not too late in the day
Avoid caffeine and nicotine – it can take approximately 8 hours to wear off
Avoid alcoholic drinks before bed – alcohol keeps you in the lighter stages of sleep
No naps after 3 pm – not lasting longer than an hour long
Relax before bed – take time to unwind, read a book, listen to music, take a hot bath
Good sleeping environment – turn of the TV, lights, computers. A cooler room is better for sleep
Don’t lie in bed awake – if you are still awake after more than 20 minutes, get up and do some relaxing activity until you are sleepy
If you continue to have trouble with your sleep, consult with your physician

Remember: Sleep is Too Important to Shortchange!

Resources:
Harvard Health Publications
American Psychological Association
U.S. Department of Health and Human Services
National Institutes of Health National Center for Sleep Disorders Research
National Heart, Lung, and Blood Institute
The Wellness Council of America

WellAdvantage Wellness Tip

Published by admin in Corporate Wellness on October 19th, 2011

WellAdvantage
Wellness Tip

If you don’t think you have enough time to exercise-
Studies show that 10-15 minutes of activity is beneficial for both heart and lungs and maintaining muscle. Try to do two sessions daily of 10-15 minutes of continuous movement. When you have more time, i.e. on the weekend, do 30-40 minutes of activity.

· Schedule exercise time in your daily planner.

· Travel with workout gear in your car or keep something at the office.

· Keep exercise bands at work.

· Do some stretches during lunchtime.

· Go for a short walk at the beginning of your lunch break.

· Consider a workout date with a friend. Bring a healthy snack to share.

Bob McDowell, Personal Trainer & Certified Yoga Instructor

WellAdvantage Wellness Tip

Published by admin in Corporate Wellness on October 19th, 2011

WellAdvantage
Wellness Tip

If you don’t think you have enough time to exercise-
Studies show that 10-15 minutes of activity is beneficial for both heart and lungs and maintaining muscle. Try