Corporate Fitness and Active Aging

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 Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

With the recent release of new standards regarding school lunches and their nutrition content, it won’t be long before the food on your child’s plate will be more colorful, more portion-conscious, and more nutritious than ever before. The changes brought forth by the National School Lunch Program, in connection with the USDA, feature the following in lunches at participating public and not-for-profit private schools as well as various child care institutions:

• Minimum requirements for veggies and fruits, with more choices and an emphasis on color variety

• More whole grains and less refined carbohydrates

• Milk choices of either skim or 1%

• Calorie ranges for different grade levels that promote portion control

• Limits on sodium and fat content

To better illustrate the improvements being made as the guidelines were introduced, a “before” and “after” menu was provided for a typical day. Instead of pizza sticks, raisins, a banana, and whole milk, the choices were a chef salad with low-fat dressing and a whole-wheat pretzel, choice of raw carrots or cooked corn, a banana, and chocolate skim milk. The healthier menu is certainly more well-balanced, yet reasonably attractive to a child’s appetite.

Plans are in place for a movement toward healthier breakfast and vending machine options as well. With about 32 million children taking advantage of these school lunches in America today, it’s hopeful that the new guidelines will not only help kids be at their best both mentally and physically, but perhaps put a dent in childhood obesity as healthier food habits are instilled at an early age.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

Carbohydrates, carbs for short, is generally a misunderstood term among your corporate wellness members. When people hear the word “carb,” they instantly think of breads, cookies, chips, or other treats that, in their heads, automatically equate to extra pounds on the body. Many fad diets, such as Atkins, focus on the elimination of this nutrient, so it’s no wonder that the general population thinks of carbs as a five-letter dirty word.

There's More to Carbs Than Breads and Sweets

The first step in educating those in your corporate fitness center is to remind them that the carbohydrate food group is much wider than just breads and sweets. This group includes vegetables, fruits, and plenty of healthy grain options. Our bodies are made to function best when carbohydrates comprise about 55 percent of our diet. When we overload on the two other nutrients—protein and fat—health problems can occur.

Carbs Are an Important Source of Energy

Secondly, carbohydrates are the main source of energy for exercise as well as your body’s daily functions. Carbs support your body’s central nervous system, so it’s easy to see why people on low-carb or no-carb diets can have trouble focusing on daily tasks, may become irritable, or always seem tired.

There's a Difference Between Complex Carbs and Simple Carbs

Lastly, educate members on the difference between complex carbs, which are higher in fiber and carry more nutrients, versus simple carbs like refined or processed foods. Steer away from phrases like “good carbs” and “bad carbs,” because both versions can be incorporated into a healthy diet. Carbs are not the enemy!

This blog was written by Fitness Staff. Meet our blogging fitness specialists at the NIFS website.

The e-mails are piling up, the phone is ringing off the hook, papers are stacked around you, and you are the go-to person at the office for all those who need a helping hand. While it may seem most productive for you to stay glued to your desk chair with your eyes fixed on the computer screen, it may actually not be the most productive choice after all. 

Just as your body needs rest after tiring physical activity, your mind needs breaks as well. In fact, your brain will be more likely to perform at an optimal level if it given rest breaks, just like your physical body performs best with adequate rest. Research has actually shown that employees who spend time daydreaming are more creative and better at generating ideas.

So, before responding to those e-mails, answering the phone calls, and being the helping hand for all, step away from the desk! Take a couple minutes to clear your head. Go for a walk, chat with a coworker, or eat lunch outside. Your body and mind will appreciate that rest break, but so will your business!

This blog was written by Penny Pohlmann. Meet our blogging fitness specialists at the NIFS website.

Larger office furniture, larger company cars, and reinforced toilets are a few of the major costs companies are taking on to accommodate their larger employees. In fact, at a recent trade show for tech and office furniture, one company displayed its bariatric seat, designed to hold up to 600 pounds and at a cost of $1,300! The representative from Ergogenesis, the maker of this specific seat, says there is a “tremendous amount of demand.”

In a research report released by the School of Public Health and Human Services at George Washington University, it is estimated that 50 percent of the population will be obese by 2030. This means the healthcare costs associated with obesity will continue to grow as well. The study also estimated that the current overall annual cost for obese women is $4,879 and $2,646 for obese men. This estimation includes costs associated with medical care, short-term disability, absenteeism, and productivity losses.

With rising healthcare costs in the midst of an economic recession, many companies have chosen to cut benefits. However, they have kept their corporate wellness programs and incentives for employees who practice healthy behaviors.

What can your company do to invest in your employees while they’re healthy rather than when they get sick?

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

Your VO₂max, or maximal oxygen uptake, is defined as the maximal capacity for oxygen consumption by the body during maximal exertion. It sounds very scientific, and it is!

The More You Exercise, the Easier It Gets

A lot happens inside our bodies when we exercise, and regular aerobic (cardiovascular) exercise is known to illicit adaptations that make prolonged, endurance-type activities easier. If you work out in the corporate fitness center regularly, chances are you’ve experienced these improvements! Adaptations to exercise are due in part to changes that occur in your muscles (i.e., getting stronger) as well as the changes that occur in the systems responsible for fueling you with energy to perform exercise and daily tasks (they become more efficient). Changes also occur largely because of improvements in the cardiovascular system, which not only results in increased circulation to and within the muscles, but is where VO₂max comes into play.

What Does VO₂max Mean to You?

Many exercise professionals view VO₂max as a good indicator of how physically fit a person is, as the more aerobically fit you are, the higher your VO₂max will be. A good exercise program is one that is sustainable (you can stick with it) and attainable (effective in helping you reach your goals). If you are following a well-rounded exercise program and are conscious of incorporating physical activity into your daily routine, it is likely you are working to improve not only your fitness, but also your VO₂max.

This blog was written by Samantha Whiteside. Meet our blogging fitness specialists at the NIFS website.

Find it nearly impossible to eat a well-balanced breakfast, prepare nutritious dinners, or snack on nutrient-rich foods? You are not alone! Follow these simple tips on how to plan healthy meals and start eating smart.

Step One: Moderation

Don’t attempt to make too many changes at once. Start with switching to whole-grain breads and sides. Then bring in more vegetables and fruit. Next, focus on lean protein. Then switch to low-fat dairy. Focusing on one thing at a time will ensure that this will be a lifestyle change and not just a fad diet.

Step Two: Research

Use the Internet as a tool to find quick and healthy recipes, foods that are low in calories and full of fiber, and alternatives to typical cookout or holiday dishes.

Step Three: Be Prepared

Plan out your meals a week ahead. Take one day a week to write down what all meals will be and stick to it as best you can. Secondly, cut up all fresh vegetables and put them into clear containers as soon as you bring them home. This will make salads and all other meals much faster to assemble. Additionally, always keep canned vegetables such as mushrooms, beans, tomatoes, and beets on hand for casseroles, soups, and homemade sauces.

Step Four: Choose Color and Variety

Ensure that each meal contains at least two different colors of fruits and vegetables. Different colors provide different nutrients and ensure a well-balanced diet. Additionally, try new things. Introduce a new fruit or vegetable or alternative protein every few weeks. Not only does this keep things interesting, but it expands your knowledge of nutrition and aids in a more nutritious food intake.

Sound reasonable? By doing a little research and prep work, adding in variety, and keeping things in moderation, you will achieve healthy meals on a daily basis and have plenty of time to spare.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

Most people fall victim to mild colds or other bugs in the course of the year, making them second guess whether or not they can still exercise while being sick. Sometimes, when you are sick, you are not physically able to exercise, so the obvious choice is to stay home and rest. But what if you just have the sniffles or a pesky sore throat?

WebMD says that in most cases, practicing exercise restraint is the safest bet. It is a myth that exercising can sweat out toxins. Your immune system has the sole responsibility of fighting and protecting from illness.

Here are some situations in which to definitely avoid the gym:

• If you are contagious. First and foremost, if you think there is any chance you could pass on an illness to other participants in your corporate fitness center, please stay home. Gym equipment is a major carrier of germs. Different sicknesses have varying lengths of contagion periods. A person with a very severe stomach virus can be contagious up to a week before he or she experiences symptoms and up to two weeks after recovery.
• If the type of sickness will worsen with exercise. Respiratory infections can be aggravated by working out, especially by performing high-intensity cardio. Migraines, other headaches, or body aches can also worsen with the movement of exercise. Ask yourself whether there is a chance the exercise session will leave you worse off than before.
• If your symptoms are below the neck. In one of my Exercise Science courses, we were taught that if symptoms were only above the neck and no fever was present, a person might be fine to continue working out, but at a lighter level. However, symptoms from the neck down, for instance nausea or stomach pain, can worsen with exercise.

When you do resume exercise after being sick, start light and build your way back to the level you were previously at. The good news is that a boosted immune system is a well-known benefit of a regular exercise routine, so encourage your corporate wellness participants to keep moving while they are healthy!

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

We’ve seen muscle cramps strike athletes on the basketball court, football field, and during running events, and many of us have experienced them first-hand. This sharp, sudden pain can be so fierce that it is temporarily crippling. A cramp may also be physically manifested by a hard lump under the skin.

While muscle cramps generally resolve themselves and don’t cause any lingering damage, their onset can be extremely frustrating, not to mention painful, when they choose to strike in the middle of a crucial game or important workout in the corporate fitness center.

When mild cramps occur, the best treatment of the symptoms is to hydrate, rest, and stretch. But it's even better to stop them before they happen. Let’s look at the most common causes of exercise-related cramps and how to prevent them:

• Cause: Dehydration
• Remedy: Stay well hydrated during exercise (even during colder months) by drinking plenty of water. Consume a diet rich in fluids and fresh fruits and vegetables.

• Cause: Electrolyte Imbalances
• Remedy: Consume foods containing potassium (avocados, nuts and seeds, beans, dried fruit, bananas, potatoes), calcium (dairy, dark leafy greens; fortified cereals, juices, or grains), and magnesium (bran, nuts or seeds, dairy, fish and seafood, spinach, beans, whole grains). A sports drink may be appropriate, especially for high-intensity exercise lasting longer than an hour.

• Cause: Environment
• Remedy: Limit workouts in extreme heat and humidity. Take frequent breaks to hydrate and seek shade.

• Cause: Fatigue
• Remedy: Deconditioned individuals should start an exercise program slowly. Consult a doctor, if necessary.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Your stomach is growling, you’re having trouble concentrating at work, and you can’t help but count the hours until dinnertime. Sound familiar?

Nix the idea of snacking as a diet disaster and feel free to indulge! As long as it’s not potato chips from the office vending machine or candy in the office, snacking can lead to long-term health benefits and healthy weight maintenance.

Aim to eat a 150 to 300-calorie snack with a mix of carbs, protein, and healthy fats in between meals. Most likely, this will average out to eating approximately every two to three hours. Consistently fueling your body provides a boost to your metabolism and prevents the overeating that can happen all too easily when you approach a meal with an empty stomach.

Just remember to compensate for the snacks' calories by consuming smaller meals, so that your calorie distribution remains balanced throughout the day.

Healthy snack options are endless; take a look at the handful listed here:

• Homemade trail mix
• Yogurt and granola or fruit
• A handful of nuts
• Whole-grain crackers and low-fat cheese
• Vegetables and hummus or guacamole
• A piece of fruit—with or without cottage cheese
• Whole-wheat English muffin and peanut butter
• Popcorn
• Protein bar
• Small cup of soup
• Small turkey sandwich with veggies on whole-wheat bread
• Small baked potato with salsa
• Whole-grain cereal with skim milk

What other suggestions do you have for between-meal nibbles?