Archive for December, 2011:


Life Is A Balancing Act

Published by in Corporate Wellness, Health on December 28th, 2011

“Better Posture”

Whether we are sitting, standing, or walking, our balancing ability is necessary and vital for healthy, injury free living. Alignment of the spine is crucial for the efficient functioning of our bodies. When people are burdened with physical problems and mental stresses, they often refer to themselves as being “out of balance”, “out of sync” or “can’t get one foot in front of the other.” What happens when our bills aren’t paid? We can’t “balance” the check book. Think about the groans the washing machine makes when the wet clothes are spinning around all on one side of the machine. It sounds as if it is spinning uncontrollably because the load is not balanced equally throughout the machine. We function at a more efficient level when standing with equal weight on each foot, or when walking with a rhythmic balance between both sides of our body with head directly over our neck and evenly spaced between both shoulders.
In yoga, for example, the first standing posture is the mountain posture in which we align the spine and perfectly balance the sides of the body. Only after practicing mountain posture do we extend the limbs and try to balance on one leg. One important purpose for balance is that it helps prevent falls. In older adults a broken hip from a fall is a medical crisis that could lead to loss of independence. Most falls happen at home. Some ways to prevent these accidents are proper lighting, nonskid rugs, installing handrails, and keeping a tidy home.
No matter what activity you are performing, concentrate on proper posture by lifting your breast bone, keeping your head erect

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and looking forward, lowering your shoulders and engaging your abdominal muscles. Don’t slouch when sitting at your desk and move from your chair often during the work day. Wear properly fitted shoes and stay off slippery surfaces whenever possible.

To practice correct posture, stand with your back to a wall with your heels about 2 inches from the wall. Press your back into the wall and lift your breastbone with head erect and look forward. Check that your shoulders are back and down the wall. Maintain a natural arch in your lower back and point your feet forward. Walk away from the wall and check your posture in a mirror. Are both hips and shoulders on the same level? Are you leaning to one side? During the day give yourself a chance to stand safely on one leg while holding onto a sturdy object to feel your balance. Also try walking

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one foot in front of the other, heel to toe, to help increase your balance.

Sources:
Guidelines For Safe Movement, National Osteoporosis Foundation Report.
Article by Bob McDowell, Certified Personal Trainer.
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Take a Breath and Stretch

Published by in Corporate Wellness on December 22nd, 2011

Most people who exercise fail to spend time stretching their muscles. The cool down phase of your exercise program is a great time to stretch. Basic stretches would include those for the legs, hips, lower back, shoulders and neck. Stretches can be held for 30 seconds during which time you maintain the stretch while you inhale and you deepen the stretch while you exhale. The movement should not cause pain or discomfort. Don’t stretch cold muscles. Warm them first by gentle exercise such as walking. Women tend to be more flexible than men, and inactive people of both sexes are less flexible than active ones.

Improving your flexibility will enhance your ability to engage in sports, general exercise, and daily tasks without unnecessary risk of injury. For example, tight hamstrings in the legs appear to be one major cause of low back pain. Stretch the major muscle groups such as the legs and back prior to a specific muscle such as the bicep in the upper arm. Most individuals perform static stretches in which a muscle is gradually moved through its full range of motion in a controlled fashion.

There are several kinds of stretches which include ballistic or bouncing stretches, and PNF techniques which combine contracting and relaxing opposing muscle groups. PNF is often done with a partner. Static stretches are the safest one for the infrequent exerciser to perform. There are numerous books available which picture stretches for each muscle group. Classes such as yoga and Pilates are great for flexibility and balance and promote muscle strength as well as proper breathing techniques. Stretching muscles appropriately leads to greater flexibility and helps prevent injuries. Take the time to perform some gentle stretching and realize the benefits of enhanced performance as well as decreased muscle soreness after exercise.

Article by Bob McDowell, Certified Personal Trainer.

The Facts on Fish

Published by in Corporate Wellness, Nutrition on December 21st, 2011

Fish contain high quality protein and essential nutrients, are low in saturated fat and contain omega 3 fatty acids. Omega 3 fatty acids help promote heart health and aid in the prevention of heart disease. Some types of fish may contain high levels of a form of mercury called methyl mercury. Mercury occurs naturally in the environment and is also released into the air through industrial pollution. Mercury, falls from the air, into lakes, streams and oceans. Bacteria in the water then cause a chemical change that transforms mercury into methyl mercury. Fish absorb this toxin from the water and the food they eat. Larger long-lived fish that feed on other fish contain the highest levels of methyl mercury including Tilefish, Swordfish, King Mackerel, and Shark.

Depending on the levels of exposure, high levels of methyl mercury can be toxic to the nervous system. The first signs of methyl mercury poisoning are numbness and tingling sensations around the lips, fingers and toes. Severe cases may include tremors or jerks. Most cases of this type of poisoning have occurred in countries where fish is consumed on a daily basis. If you think you may have symptoms of mercury poisoning have your physician test your mercury levels.
Methyl mercury amounts in fish and shellfish are measured in parts per million (ppm). Only a few species of fish reach the FDA limit for human consumption of 1 ppm. The average concentration of methyl mercury for commercially imported species is less than 0.3 ppm. For most people, the risk from mercury poisoning from eating fish is not a health concern yet. However, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or a young child’s developing nervous system. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women who may become pregnant, pregnant women, nursing mothers and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.
By following these recommendations, women and young children can receive the benefits of eating fish and shellfish with reduced exposure to the harmful effects of mercury:
1. Do not eat Tilefish, Swordfish, King Mackerel, and Shark due to their high levels of mercury.
2. Eat up to 12 ounces a week of a variety of fish and shellfish that are lower in mercury such as shrimp, canned light tuna, salmon, Pollock and catfish. Note that albacore “white” tuna has more mercury than canned light tuna.
3. Check local advisories about levels of mercury found in fish caught by family and friends in local areas. If no advice is available, eat up to 6 ounces (one average meal) of fish per week to be safe.

The bottom line for the general population is to minimize your intake of Shark, Swordfish, King Mackerel, and Tilefish to once a month. Limit all other fish to 12 oz (2 average meals) per week, and call local fish advisories if needed. Overall, understand that no food is risk free. Enjoying fish in moderation has many health benefits and should be included in safe amounts in your diet.

For further information about the risks of mercury in fish and shellfish call the U.S. Food and Drug Administration information line at 1-888-SAFEFOOD or visit their website www.cfsan.fda.gov/seafood1.html .
For more information regarding locally caught fish and shellfish, visit the Environmental Protection Agency’s Fish Advisories website www.epa.gov/ost/fish or contact your local Health Department.
References
What You Need to Know about Mercury in Fish and Shellfish, March 2004, Retrieved January 15, 2005 from http://vm.cfsan.fda.gov/~dms/admehg3.html
Robb, Matthew, Today’s Dietitian, Nov 2004 “Seafood Safety Is Something Fishy Going On?” p 29-31.
Mercury in Fish: Cause

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for Concern? September 1994, retrieved January 20, 2005 from http://www.fda.gov/fdac/reprints/mercury.html

Article by Cristie Lynn Utter MS, RD, LD
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Carpal Tunnel Syndrome

Published by in Corporate Wellness on December 20th, 2011

Carpal Tunnel Syndrome (CTS) is a nerve disorder in the hands caused by too much pressure placed on the median nerve at the wrist.  The nerve that controls feelings to the palm side of the thumb and fingers travels through the carpal tunnel joining the forearm to the hand.  Repetitive activities appear to be the main cause of CTS, although injury or arthritis may be root causes as well.

Typing and continuous computer keyboard operations are very common activities for over-use workplace injuries such as CTS.  These activities compress the nerve at the wrist generating pain, numbness, or tingling in the hand.  Grocery store checkers are also at risk for CTS.  The good news is that CTS is treatable when diagnosed early, says Dr. Michael Marion, Director of Hand Services atSt. Joseph’s Orthopedic Institute,Towson,MD.  Tests to determine CTS include x-rays, lab tests, and a physical exam.  Symptoms include numbness, pain in the thumb and index finger, difficulty grasping small objects, and a weak grip.

Treatment can be simply resting the hand, stopping the activity that causes the pain, or wearing a wrist splint.  Surgery may be an option if the problem continues.  Gentle stretching can be beneficial in relieving pain. Try opening and closing your fist, lengthening each finger as you open the hand to its widest extent, and holding your hand up as if to stop traffic. Then allow the fingers to point towards the ground, bending at the wrist, and pull the fingers back towards the forearm. Some yoga postures also help stretch and strengthen the wrist, hands, and fingers. See your doctor as needed for your particular situation.

 

Sources:

 

Complete Guide to Symptoms, Illness, and Surgery.  H. Winter Griffith, M.D. July 2000.
St. JosephMedicalCenter, Towson, MD., http://sjmcmd.org/.

Article by: Bob McDowell, Certified Personal Trainer.

Exercise Tips

Published by in Corporate Wellness, Fitness on December 19th, 2011

You have decided to exercise and want to know how to begin.  Here are a couple of tips:

 

Exercise for your heart and lungs.  For general health, walk 20 – 30 minutes daily or 3 times a week.  For weight loss, walk longer, 40 – 50 minutes.  Add some intensity (hills or faster pace) when you are ready.  Warm up first with slow walking and stretch at the end during your cool down.  Drink water, wear proper shoes and have fun. 

 

Resistance Training increases lean muscle mass.  Use weights, bands or machines to strengthen your major muscle groups such as back, chest, and legs.  Perform 8 – 12 repetitions (1 set) of an exercise and do 3 sets.  When you are able to easily do 3 sets, add an extra 5 lbs to the weight.  Drink water and don’t hold your breath.  Breathe naturally as you lift and lower the weight.  Go slow, be careful and enjoy what you are doing.  Remember exercises such as push ups, sit-ups, leg squats, and lunges are also great.

 

Flexibility, balance, and strength can be gained by exercise and activities such as yoga.  Gentle stretching and breathing techniques are both beneficial and relaxing to the mind and body.  When you hold yourself in a yoga posture, you are doing “weight bearing” activity and gaining better balance and posture as well.  Stretch your muscles after first warming them through gentle movement.

 

Practice good nutrition.  Consult your doctor or a nutritionist for advice and diet information. Some basic ideas that are promoted by health professionals include drinking plenty of water, eating a nutritious breakfast, having 5 – 6 smaller meals per day, eating food from all the food groups, carbohydrates, protein, fat, and lowering the amount of saturated fat and sweets in your diet.  The new food guidelines call for several servings of fruits and vegetables throughout the day.  Add color to your plate by choosing fruits and vegetables that include the colors red, orange, green, blue, purple, yellow, and brown.

 

Rest and stress reduction are important for your healthy lifestyle.  Do something you enjoy each day.  Reward yourself, laugh and thank someone for just being there with you. Try yoga or meditation or deep breathing even for 5 minutes and let yourself relax.  You deserve it.

 

Check with your doctor prior to starting an exercise program.  Have a great day!

 

Article by Bob McDowell, Certified Personal Trainer.

 

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Fatigue

Published by in Corporate Wellness, Stress on December 16th, 2011
Fatigue is a mental and physical condition that results from boredom, restlessness, lack of sleep, and monotonous activity. We can be bored with work, personal relations, weather, and the lack of excitement in our lives. Cloudy days, sad people, and lack of goals can drain us of energy and vitality. How do we combat fatigue?
Eat nutritious meals, exercise with a buddy, do some activity you enjoy daily, sleep when you are tired and have a

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regular schedule. Have at least one friend you can confide in, enjoy nature, walk in a park, have a positive outlook and seek out similar type people. Spend time with young children, listen to music, find a hobby, and try not to worry needlessly. Yoga, meditation, or hiking in the woods may be fatigue-fighting activities you’ll enjoy. Of all the above suggestions, find a few that you like and schedule them into your day.

Many people find hope and inspiration in volunteer work or in religious organizations. Challenge yourself to learn new things such as a second language, a card game, or dance step. Remember, you are an important, valuable person with needs that should be met. Have short and long range goals addressing your needs.
For better sleep, establish a regular sleep schedule, and use the bedroom for sleep only. Avoid naps, caffeine and chocolate at

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least four hours prior to bedtime. Exercise and a warm bath three hours before sleep may help. Finally, check with your doctor on any medications and their effects.

If your fatigue is derived from work, then leave it at work. Leave work on time and get excited about returning home. On the journey home, thank yourself for doing a great job and plan some wonderful things for the rest of the day. A ten minute walk prior to dinner will boost your energy level. Enjoy seasonal activities with family or friends and allow yourself time to relax and rejuvenate.
Sources:
US National Highway Traffic Safety Administration
National Sleep Foundation
The Better Sleep Council
Article by Bob McDowell, Certified Personal Trainer.
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Fad Diet Fact and Fiction

Published by in Corporate Wellness, Health on December 15th, 2011
Fad diets have bombarded the American culture over the last decade or so, and whatever it promotes, it promises this:  quick weight loss.  As it turns out, subsequent weight gain is typically the result.  Let’s take a look at the most popular fad diets and discern fact from fiction.
 
The Atkins Diet claims that carbohydrates make you overweight, and that eating only protein and fat will help you lose that extra weight.  Restricting carbohydrates inevitably restricts calories, which will result in weight loss.  It also causes water loss, which contributes to the illusion of success.  But what’s dangerous about this diet is that it promotes a high intake of saturated fat, which is unhealthy for the cardiovascular system.  A high intake of protein may increase the risk for kidney stones, osteoporosis, gout, and certain cancers.  The diet lacks healthy carbohydrates such as fruits, certain vegetables and whole grains, which improve health, blood sugar control and weight control over time. 
 
The South Beach Diet uses the glycemic index to weed out “bad” carbohydrates, restricting them to supposedly cure cravings in order to lose weight.  It goes as far as to call healthy foods such as carrots, watermelon, bananas and pineapple “bad,” and it emphasizes a higher intake of animal protein and saturated fat.  If one were to look at a sample South Beach Diet menu, it would average around 1,200 calories a day.  This amount of calories, on any diet, would cause most adults to lose weight.  On the other hand, it does promote some healthy carbohydrates such as some fruits, vegetables, legumes and whole wheat starches. 
 
The Zone Diet restricts foods that have a high glycemic index, as well, but with the intent to cause the body to burn fat for energy.  The glycemic index is not a reliable means of choosing the right foods for weight loss because it can make some very unhealthy foods look better than many healthy foods.
 
Most of the time, people cannot sustain these diets for long and end up gaining back the weight they lost, and sometimes more.  Most often, weight is kept off if it is lost slowly rather than quickly, as caused by these fad diets.  A change in lifestyle is most important in keeping healthy, by reducing the intake of foods high in sugar, saturated fat and processed white flour, and increasing the intake of low fat, high fiber whole foods such as fruits, vegetables, whole grains and beans.  Lean meats and low fat dairy products in small portions contribute to a healthy diet, and topping it off with daily exercise will help keep weight in check. 
 
In the end, if a diet promises quick weight loss, helps to sell a company’s product, lacks valid scientific research to support its claims, gives lists of “good” and “bad” foods, and sounds too good to be true, it probably is! Steer clear of these so-called “fad” diets. By simply making healthy lifestyle changes and smart food choices, you’ll be better off in the long run.
 
Article written by Allison Francis, RD, LD, CNSD
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Basic Dietary Guidelines

Published by in Corporate Wellness, Nutrition on December 13th, 2011

There is a great deal of information concerning weight management, proper nutrition, and caloric requirements in the US dietary guidelines as well as in many news articles. It can be very confusing to the casual reader.

The bottom line for maintaining a healthy weight is to consume only as many calories as you burn. To lose weight you need to exercise and consume a few less calories. Regarding food intake, pay attention to serving size and fill up on veggies and fruits, which are high fiber foods. These foods require more chewing and take longer to digest which will make you feel full and hopefully, eat less. The lower the fat content, the bigger the portion you get for the same number of calories. Eat foods such as cucumbers, celery, chicken broth, strawberries, blueberries, peaches, and broccoli that are very low in caloric density and high in fiber. In order to lower the caloric density of a typical chicken sandwich, add tomato, lettuce, celery, onions, almonds, lowfat mayonnaise, black pepper, and whole wheat bread.

Water is the largest component of most foods so eat water rich foods to allow for a bigger portion at the same amount of calories. For 2000 calories a day, eat 9 servings of fruits and vegetables. For 1200 calories, try to eat 5 servings of fruits and vegetables. Balance your dinner plate with at least three colors of different foods to achieve a healthy meal. The exercise or activity level of your day used to require 30 minutes of continual movement, engaging the major muscle groups. This activity was performed three times a week. The new guidelines suggest up to 60 minutes daily for maintaining your heart and lung health, and up to 90 minutes for weight loss. It is quickly noted that breaking up your 60 or 90 minutes into smaller units is permissible as some people may not have 60 minutes available at one time.

The main point is to do some physical activity daily. It may be walking at lunch time, taking a yoga class, lifting weights, using exercise bands, or playing basketball with your children. Couple your exercise with proper nutrition and rest. Take time to enjoy life with a new, healthy life style!

Article by Bob McDowell, Certified Personal Trainer.

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Pilates On The Mat

Published by in Corporate Wellness, Fitness on December 12th, 2011

Pilates is a unique system of stretching and strengthening your core muscles while improving posture, flexibility, and balance.  This method of conditioning causes the mind and body to work together and emphasizes the functioning of your muscles through a series of 34 basic exercises.  The series can be performed on the mat or on machines which use a system of pulleys and springs.  Pilates will improve your endurance, strengthen and tighten your core abdominals, lengthen your lower back muscles, and add flexibility to your hips.

The system was invented by Joseph Pilates who was born in Germany in 1880. He came to New York in the 1920’s and opened a studio to help dancers rehabilitate injured muscles. Dancers, athletes, runners and everyone can benefit from Pilates.  The principles of Pilates are control, centering, concentration, fluidity, precision, and breathing.  These principles can be demonstrated by thinking of a rider on a horse.  The rider uses leg muscles to stay in the saddle while centering and controlling the abdominals for a strong seated position.  A strong spine with each vertebra precisely placed one over the other enables him to sit in a controlled and balanced manner. 
 
Typical Pilates’ exercises include the hundreds, roll up, roll over, single leg stretch, double leg stretch, hip circles, spine stretch, single leg kick and the teaser.  Pilates can be performed in a class with an instructor or by following a video.  Wear comfortable clothing and use a mat to protect your back.  Check with your doctor concerning your specific medical conditions.  A class is usually 45 – 60 minutes and begins with a warm up, followed by the series of exercises, and ending with a cool down including some stretches.  The breathing technique in Pilates usually consists of inhaling through the nose and exhaling from the mouth.  While the body is in motion air is usually exhaled.  The instructor will give the precise breathing techniques for each exercise.  There are modifications for every exercise, so beginners and advanced participants can both have a rewarding, safe and challenging workout.  Most of the exercises for the core abdominal muscles are performed in the supine position, lying on a mat and moving the legs and arms in a controlled fashion.
 
Give yourself the opportunity to experience a different type of exercise routine and receive the results of stronger functional muscles and injury free movement.
 
Sources:
 
The Pilates Body, Brooke Siler
Pilates For Every Body, Denise Austin
Ultimate Back Care (video), Moira Stott-Merrithew
The Pilates Powerhouse, Mari Winsor
 
Article by Bob McDowell, Certified Personal Trainer.
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Don’t Worry, Be Happy

Published by in Corporate Wellness, Stress on December 9th, 2011
 
There are hundreds of books and magazines on the market expressing the latest and greatest ideas on stress reduction and worry-free living.  In reality, if we experienced no stress or anxiety, life would be very boring and little would be accomplished.  TV shows such as The Apprentice, Survivor, Fear Factor and Big Brother wouldn’t exist.  These shows imitate some facets of life to which we can all relate.  It is not that some stress and deadlines are counter productive in our work and home lives, but it is the amount and the consistency that can harm us.  We need a break from stress overload.  How do we accomplish that goal? 
 
Several areas seemed to be important in helping reduce stress in our lives.  One way is through physical exercise.  The act of walking, weight lifting, or yoga raises our spirits and changes our thoughts as we concentrate on a healthy and hopefully rewarding activity.  Other methods for happiness are letting go of negative thoughts, especially ones over which you have no control as to the outcome.  Replace these thoughts with positive ones.  Practice meditation during which time you repeat positive, optimistic statements to yourself reinforcing some healthy belief or choice you made. 
 
Take time each day to do at least one thing you really enjoy.  It may be a walk in the park at lunch time or phoning a friend for a dinner date.  Have both short and long range goals and keep a weekly log showing your progress towards one of the goals.  Pamper yourself once a week with a trip to the salon or a massage or even a bubble bath with candles in the room.  See the good in everything and tell someone about a positive thing or event that happened to you.  Try not to take everything personally.  Allow others to shoulder some of the load; you don’t have to carry the world on your back.  Learn to say “No” occasionally so as not to be pressured into every project or committee at school, work or church.  If you’re religious, practice your faith and allow God to do her job while you do yours.  Pray or meditate on healing for you, your family and friends.
 
Take charge of your life, visualize your gifts, talents, and abilities, and put these attributes to good use.  Hopefully you enjoy what you do for a living and have time for family and friends as well.  A hobby or sport can be a welcomed change from your work schedule.  Plan a vacation and tell others of your ideas concerning the vacation and what you’ll do on this trip.  Get proper rest, eat nutritiously, have regular medical check ups and exercise daily for good health and positive outlook. 
 
It seems that we all spend a lot of time thinking about the bad consequences of events that never happen.  We worry ahead of time about whether our child will be the victim of a car accident or that we won’t have the money for the needed repair if the furnace breaks next winter.  Why worry now?  Do the best you can with the knowledge and skills you have right now.  When you learn to trust yourself, you will know how to live a full life.  It is up to you to decide whether your glass is half full or half empty!
 
Sources:
 
Self Matters, Philip McGraw
The 7 Habits of Highly Effective People, Stephen Covey.
 
Article by Bob McDowell, Certified Personal Trainer.
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