Archive for the ‘Nutrition’ Category:


10 Wellness Resolutions for 2016

Published by in Corporate Wellness, Fitness, Health, Nutrition on January 21st, 2016

Source: National Wellness Institute

For many people, along with the new year come New Year’s resolutions and wellness is usually at the top of the list. There are many traditional resolutions like losing weight and quitting smoking, which are completely noble and admirable. For those among us who are already relatively fit and don’t have glaring unhealthy habits to break, here are some potential resolutions to improve your wellness in 2016:

1. Eat your greens (and oranges, reds, blues…)

There’s much more to nutrition than maintaining a healthy body weight, but satisfying and healthy foods in winter can be hard to come by. Make it a point to make sure you have a rainbow of colors on your plate as you start off your new year, not just the browns, yellows and oranges of winter stews. And no – M&M’s don’t count.

2. Bring a buddy on board

If you’re in a good place, wellness-wise, perhaps the next phase in your wellness journey is to pull a partner in with you. Perhaps you have a spouse, partner, relative or close friend who you wish would improve his or her wellness habits. Try to gently coax them toward the path of wellness. Just remember that subtlety is important here. Try inviting them to wellness by saying things like: “Would you be interested in taking for a walk with me?” or “How about you come over to my place for dinner tonight?” That tactic will work far better than saying something like: “I was thinking you should lose some weight.”

3. Learn something new skill

At NWI, we emphasize the six dimensions of wellness, of which “physical wellness” is only one. If you’re in great physical shape, perhaps it’s time to focus on a new dimension of wellness, like intellectual wellness. Try picking a new skill you’d like to learn and set aside time daily or weekly to improve yourself. Make sure to pick a long-term skill, like playing an instrument, painting, or learning a language, for example, that you won’t be able to master in a matter of days. You’ll have a new outlet for the rest of the year, and potentially for years to come!

4. Get involved and improve social wellness

When we get into our work/exercise/eat/sleep routines it can be difficult to find extra time for anything else. To be a wholly well person, however, we have to develop our social wellness, also (outside of our work relationships). A new year might be a great time to get into a book club, volunteer organization, or rec-league sport so that you can make some new connections and become part of a new community.

5. Break out of your exercise rut

Along the same lines as “learn a new skill” and “get involved” is the idea of breaking out of your exercise rut. If you’re a person who is known as “the one who listens to podcasts on the third treadmill from the left,” then it may be time to try something new. Try joining a rec-league team sport that’s new to you, like ultimate Frisbee, curling, or flag football, to meet new people, get a different type of workout, and gain a new perspective on what exercise can be.

6. Strengthen your bonds

Creating an emotional connection with others can sometimes be easy and quick, and other times take effort and time. Over time, emotional connections can erode. Make an effort, even setting reminders for yourself, if you have to, to re-strengthen the emotional connections you have with those you hold dear. Spouses, partners, parents, children, and close friends will appreciate hearing that you care about them, think of them, and appreciate their presence in your life.

7. Take a class

Formatted learning is a habit that many of us fall out of after we leave school. Pick a subject you care about, and sign up for a class in 2016. The old habits of reading, listening, and studying will come back. This will force you to take a break from work, learn something new, and schedule a set amount of time for yourself every week. Bonus: You may meet some new people with similar interests!

8. Improve your work/life balance

This is a difficult resolution for many in today’s work environment to implement, but you can improve your work/life balance in 2016. Schedule time for yourself and for your family so that work can’t take over. Go so far as to put it into your work calendar so your coworkers know that time is spoken for. The hardest part may be to get yourself to recognize that “Not Work Time” is not for doing work.

9. Get spiritual

The spiritual aspect of wellness is one that tends to get ignored. Regardless of what you believe, or don’t believe, 2016 can be a new start to figure out your relationship to the universe and the world around you. To improve your spiritual wellness this year, get involved with your religious organization, attend your regular services, or even take up mindfulness meditation.

10. Volunteer

There is not much that makes us feel better than giving back. You can improve your emotional and social wellness, as well as your community, by finding a volunteer organization you care about and donating your time. You’ll make a positive impact on other peoples’ lives, and the good feelings you get back will be more than worth it.

Those are ten suggestions for new year’s resolutions to improve your wellness. What resolutions have you made? How will you be improving your wellness in 2016?

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International Men’s Health Week

Published by in Health, Nutrition on June 17th, 2015

Written by National Wellness Institute

WelAdvantage - International Men's Health WeekInternational Men’s Health Week is observed from June 15 – 21, ending with Father’s Day, and June is designated as International Men’s Health Month.

International Men’s Health Week was created with the intent of bringing awareness to men’s health issues, to combat preventable health problems and to detect disease early enough in men and boys so that it can be properly treated and eradicated.

You can use International Men’s Health Week as a reason to start a conversation with the important men in your life about how well they are (or aren’t) taking care of themselves. Simply start a conversation with “Did you know it’s Men’s Health Week?” and see where it goes!

Want some ideas for steps to take to improve your health or the health of a man you care about? Check out these suggestions from the Center for Disease Control:

  • Work toward getting more sleep.
    • Adults need 7 – 9 hours of sleep per night to stave off diseases like diabetes, depression, obesity, and cardiovascular disease.
  • Quit tobacco.
    • Quitting tobacco can have health benefits in as little as 20 minutes, and on through the rest of your (now longer) life.
  • Get more exercise
    • 2 ½ hours  is the minimum amount of moderate exercise an adult needs per week to stay healthy, and there are exercises that anyone can do.
  • Know the warning signs.
    • Early detection is the best way to beat a health issue. Know the warning signs of disease, and make sure to get an annual physical to stay healthy.

Want more information about International Men’s Health week? Visit the CDC’s Men’s Health Week page or the Men’s Health Month website.

What Triggers Emotional Eating and How to Break the Habit

Published by in Health, Nutrition on January 26th, 2015

A WellAdvantage Coaching Institute Presentation

Emotional Eating - WellAdvantage Presentation

Emotional Eating

Do you crave chocolate when you’re stressed? Maybe ice cream when you’re happy or potato chips (or more chocolate) when you’re sad?

We’ve all experienced emotional eating, and many of us no longer notice when we eat in response to feelings rather than hunger. Stress, comfort, reward–we all have our reasons, but when eating to fill emotional needs rather than to fill our stomachs becomes habitual, it is time to get motivated and kick the habit to the curb.

WellAdvantage is here to help you do just that. Learn how to break this habit with the help of a health coach from WellAdvantage who will help you identify common triggers and reveal strategies to help you overcome emotional eating! The event is free and open to the public, so please stop by, say hi, learn a lot, and bask in the motivation.

Meet the Coach: Laura Remaly

Laura Remaly - WellAdvantage Coaching Institute

Laura Remaly, MBA, FAWHP, has been a wellness coach at WellAdvantage for three years. She has been actively employed in the Fitness and Wellness Industry for over 30 years. She has multiple certifications in Group Exercise, Smoking Cessation and Nutrition.

See you there!!

Breakfast: Fueling a Child’s IQ

Published by in Health, Nutrition on August 7th, 2014

As summer winds down, parents everywhere are starting to think of the tools they can provide their children to make this school year successful. Did you know, the key to a successful school year can be as easy as providing a healthy breakfast? It’s true! Researchers from the University of Pennsylvania School of Nursing discovered that children who regularly eat breakfast have increased IQ scores and decreased behavioral disorders.

Whole Strawberries in Vanilla yogurt with Spoon in bowlAfter gathering data from 1,269 children in China, researchers found that children who do not eat breakfast have a 4.6 lower point IQ score than children who regularly consume breakfast. Not only does breakfast provide nutrition and energy to begin the day, but it also aids in brain development. Eating breakfast helps children receive proper nutrients, increase IQ, and is associated with a decrease in behavioral disorders. These factors are an indication of why breakfast is vital for future health and career success outcomes.

Children should be regularly eating breakfast to assist in physical and mental development. Proper breakfast consumption may be difficult during rushed mornings because of early school start times. If lack of time is an issue, try preparing breakfast the night before to ensure food is quickly available in the morning. Cooking a large batch and freezing the meal can also assist with mornings where making a meal is not a viable option.

As more parents are working longer hours, preparing healthful meals for children may seem difficult. For quick kid friendly recipes for busy parents, visit Parenting.

Article by Kelli Oligney, Associate Editor

Reference:
University of Pennsylvania School of Nursing. (February 12, 2013). Can Breakfast Make Kids Smarter? Science in Action. Retrieved on February 12, 2013, from http://www.nursing.upenn.edu/sia/Pages/Can-Breakfast-Make-Kids-Smarter.aspx

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WellAdvantage Online makes employee health education easy and accessible

Published by in Corporate Wellness, Fitness, Health, Nutrition on May 6th, 2014

For companies participating in WellAdvantage’s Employee-Driven Preventive Health Programs, the WellAdvantage Online Web portal provides a host of tools designed to assist individuals in monitoring their health. The portal also tracks individual wellness-related activities and keeps employees up to date on company health-related events.

Access to the secure portal is provided to employees. Individuals then set up their accounts using a confidential user name and password.

Just by logging onto WellAdvantage Online, employees can:

  • Download the wellness mobile app
  • Connect a FitBit® device
  • Look at their individual biometric results
  • Use health tools, such as food and exercise planners and logs
  • Register for events
  • Talk to a coach, dietician, or personal trainer
  • Track their individual incentive points

In addition to these great features, the portal displays real time company-wide health challenge statistics and offers a complete health library with videos, recipes and quick links to valuable resources.

Companies interested in establishing a Web portal for their employees can learn more at: https://www.welladvantage.com/services/web-platform/

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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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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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Weight Loss With A Passion

Published by in Corporate Wellness, Nutrition on December 2nd, 2011
Did you ever notice that when you are involved in a project you love, time passes by rapidly, meals are forgotten, and your focus is totally directed to the work at hand?  Could you try to have such a passion in your life, that whenever you are engaged in this passion all else is pushed to the background?  Let’s use the examples of walking and painting.  There is a certain ritual you follow to prepare for walking such as putting on your sneakers, placing a CD in the walkman, and stretching.  Before you paint, the brushes are cleaned and the lighting is set.  The smell of the paint triggers your brain that it is time to begin.  The feel of the pavement under your feet motivates you to walk.  Whatever the triggers are that you use they form a habit so when you put on the sneakers, you’re body and mind are ready to exercise.  It is your passion and all else is forgotten. 
 
This process can be used for proper nutrition and weight management.  This is how it works.  Let’s associate our actions with our feelings.  For example, associate opening the refrigerator with having a piece of cool, refreshing fruit.  Think energy time when the kitchen clock strikes 12 noon.  Make it a habit to walk at 3 pm or do sit-ups when a commercial is running on the television screen.  If you do this 10 times, it may be habit forming!  When the clock is at 12 noon, you will think of doing something physical which gives you energy.  Whatever you choose, do it with a passion losing all other thoughts and distractions and totally focusing on the activity.  Once you know the triggers which start the activity, you can use them anytime.  For example if you are hungry, then opening the refrigerator will cause you to reach for a piece of fruit, not a bowl of ice cream.  If you are tired at 3 pm, you will go for a walk, because you have made that your habit.  You will feel energized! 
 
Think of something you love to do and how it makes you feel.  Take those feelings and use them in your new healthy life style to trigger a response to exercise and eat the proper foods.  I remember a radio program I listened to every day at 12 noon, and when the program’s music began, I thought about a tuna fish sandwich.  Every time I heard that show I visualized having tuna for lunch.  Today, 10 years later, I still think of tuna when the music plays.  Create healthy associations in your life and let the music play.  Make healthy nutrition your passion and watch the pounds drift away with your music. 
 
Article by Bob McDowell, Certified Personal Trainer.
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Weight Management

Published by in Corporate Wellness, Nutrition on November 22nd, 2011
Be honest with yourself.  Only you know yourself!  This is a wonderful thing because it means that you hold the key to your own weight management.  Find your key and you will be free to live the life you want to live!
           
Give yourself the gift of freedom to live the life that you have dreamed about.  Can you imagine waking each morning feeling good about yourself and possessing the freedom to do the things you really want to do?  You will no longer be a prisoner to your weight, pain, fitness limitations or fashion requirements.  Close your eyes and imagine life without weight issues.  You deserve this life.  What are the triggers that make you turn towards food?  Is it stress, boredom, or family issues?  Why do you make unhealthy choices?  Do you eat and watch TV?  What time of day do you eat the majority of your food?  Note your answers to these questions and consider keeping a daily food log.  Check with your doctor concerning a particular diet, food choices and portion sizes for you.  Drink water, get proper rest, exercise and try to eliminate some stress from your life.  Consider having a buddy with you as you start a healthier life style.
 
Where to begin?  A pound is 3,500 calories and to lose a pound you must eliminate 500 calories per day for 7 days.  Exercise and diet together are the best way for healthy weight loss.  It is not healthy to eat less than 1,200 calories a day.  It is better to reduce calories by 250 by adding a brisk walk of 30 – 40 minutes to your day.  Exercise can elevate your mood by changing your body’s chemistry.  Loss of weight can help reduce your risk of certain diseases as well.  You can make a conscious decision to live an active lifestyle and increase your chances for a happy and healthy life.  An active lifestyle enhances your mood, increases your metabolism, improves digestion, increases bone density and may lower your resting blood pressure.  Make small goals and strive to reach them.  When you do, reward yourself.  Some goals may be walking every day, taking the stairs at work, standing while talking on the telephone or doing sit-ups during the TV commercials.
 
Choose an exercise you enjoy and wear proper clothes and shoes.  Be careful and safe and start slowly.  If you feel pain or discomfort, check with your doctor before continuing.  It is ok to take a day off.  Eat a nutritious breakfast and drink water.  Try having smaller more frequent meals during the day rather than one very large dinner.  Cut down on saturated fat and sweets and eat several portions of fruits and vegetables daily.  Check with your doctor or a nutritionist for a specific diet plan for you.
 
Visualize your overall goal and set a course for a new healthy life style.  You deserve the very best.  Now let’s begin!
 
Article by Bob McDowell, Certified Personal Trainer.
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Do Drink The Water

Published by in Corporate Wellness, Nutrition on November 18th, 2011
You have heard the expression “don’t drink the water”, usually referring to tap water in a foreign country.  Well, fortunately in the U.S. water is a safe commodity to use, so drink up.  Experts suggest drinking at least (8) eight ounce glasses of water per day.  If you exercise and perspire, you may need more.  Several training books recommend drinking water before, during and after an exercise session. 
 
One gauge of how well your body is hydrated is the color of urine.  You want the color to be clear, not yellow.  Another gauge is thirst.  It is recommended that you drink water before you feel a thirst sensation in your mouth.  As our bodies and especially our muscles are mostly water, it is important to stay well hydrated. 
 
Of course there are other fluids besides water, but water is the best one for our bodies.  You can drink juice, low fat milk, tea, and flavored beverages, but check the amount of sugar in each.  Try sipping water from the water cooler each time you pass it at work, and carry a water bottle with you in the car or keep one at your desk.  When walking, have one with you as well for constant refreshment.  Drink a glass of water in the morning, and have one before dinner and one prior to bed time.  Remember alcohol, diet drinks, and caffeine act as diuretics which can dehydrate you.  Those drinks don’t count as part of your 8 glasses of water.
 
Water is important for digestion and metabolism of food and for carrying nutrients and oxygen to the cells.  It also helps regulate body temperature.  On a normal day your body can lose 10 – 12 cups of water and your food will only provide 2 – 4 cups leaving you a deficit of about 8 cups that you need to consume.  For weight loss water is essential as it can suppress appetite when taken before a meal and is essential for fat metabolism and proper liver and kidney functions.  Insufficient hydration will cause your body to retain water which can lead to swelling in the legs.  As you can determine it is essential to drink adequate amounts of water. (Water helps the body function efficiently.  Drink up.)
           
Sources:
Strength Training Past 50, Wayne Wescott and Thomas Baechle
Physical Fitness, Robert Hockey.
 
Article by Bob McDowell, Certified Personal Trainer.
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