This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.
Many people feel that drinking diet sodas is a healthy alternative to regular sodas. While we may believe artificially sweetened beverages may help cut daily calorie intake and therefore minimize weight gain or aid in loss, there is evidence that they can put employee health in danger.
Some studies have suggested that diet colas are actually linked to weight gain. Another study claims that people who consume one diet cola each day may also have a significantly increased risk for cardiovascular events compared to those who do not drink sodas.
While the full story about what links diet soda to heart disease may not be fully revealed, you certainly aren’t missing out on any vitamins, minerals, or other health benefits by not consuming these beverages. Some experts suggest that minimizing these types of beverages and including more water in your day may not only cut risk for cardiovascular disease, but also provide health benefits.
Want to know what you can do to help your employees make better nutritional decisions that not only prevent significant health issues but also protect their health? A qualified corporate fitness management company can help you and your organization guide your employees toward daily activity and nutritious choices.
This blog was written by Kara Gootee-Robinson. Meet our blogging fitness specialists at the NIFS website.
March is designated as National Nutrition Month and has been making a healthy impact worldwide for nearly 30 years. Eating healthy does not have to be complicated, time consuming, or boring. All it takes is a little thought and a positive attitude. Follow these 5 tips for a healthier you and a happier dinner plate!
Tip 1: Start in the produce section when grocery shopping.
Fill the cart with many fresh fruits and vegetables. Fresh produce packs a healthy punch with vitamins, minerals, and antioxidants. Focus on color by rainbow shopping. Look for fruits and veggies that are green, yellow, red, purple, orange, and white in color. The more colors you purchase, the better.
Tip 2: Always have healthy snacks on hand.
Keeping a small stash of almonds, dried fruits, whole-wheat crackers, granola bars, or pretzels in your bag or desk drawer will come in handy when a snack attack hits. Although vending machines are convenient, cravings may take control of food choices, leading to an unhealthy purchase. Be prepared and avoid unnecessary calorie consumption.
Tip 3: Enjoy foods from all five food groups.
Consuming a variety of foods from each food group helps to fuel the body. However, it is important to make healthy choices. Choose foods that will be both filling and satisfying without sacrificing too many calories. For example, a peanut butter sandwich on whole-wheat bread will be more filling, supply the body with ample energy, and yield less calories than a piece of chocolate cake.
Tip 4: Be knowledgeable about portion sizes and include variety in each meal.
A serving does not mean whatever makes it on the plate. Follow serving sizes on packages and in recipes to help keep calories in check. Using smaller plates will help keep excess food consumption to a minimum. At every meal, foods from the fruit and vegetable groups should take up half of the plate while the other half should be equally divided by grains and proteins.
Tip 5: Drink plenty of water.
Water is essential to the body. Consuming approximately 64 ounces of water daily helps replenish any fluids lost through functions such as sweating, urinating, and breathing. Water also helps the heart to pump blood efficiently. While other fluids such as 100% fruit juice, sports drinks, and tea assist in replenishing fluids, they also contain calories. For a calorie-free way to reload, fill up with H2O.
This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.
There is no doubt about it: water is good for you in several different ways. How much water is needed per day varies from person to person. Water needs vary because you need to take into account how active someone is or how much they sweat on average. So if the staff at your onsite corporate fitness center makes you sweat a lot during class, you need to be sure to drink plenty of water throughout the day to stay hydrated. Not drinking enough water can decrease your energy level and cause health issues.
Key Reasons to Drink More Water
Here are some key reasons why you should drink more water:
- To stay hydrated and keep energy levels up.
- To help with muscle recovery after a hard strength workout.
- To help with digestion.
- To make you feel full so you eat less.
- To lubricate the joints for less pain.
Tips for Drinking More Water
I try to keep a full water bottle on my desk while at work. Before I know it, it’s time to make another trip to the water filter for a refill. Add lemons to your water to spruce it up and add a little flavor. Some days I make Crystal Light, which is a sugar-free, flavored powder that you just add water to. This helps me to add some variety to my water intake. I also like to drink hot tea in the winter.
Surprisingly enough, you get water from food, too! For example, a healthy salad with lettuce and fresh vegetables adds water to your diet. Lower-sodium soups are another good source of water.
What tips and tricks do you have to make sure you're drinking enough water throughout the day?