Corporate Fitness and Active Aging

This blog was written by Veronica Hofmann. Meet our blogging fitness specialists at the NIFS website.

There are so many sports drinks and supplements on the market that it is almost impossible to choose which one is best for an after-workout refuel. There are dozens of flavors and brands of protein shakes, waters, and carbohydrate drinks.

Recently something very simple has been advertised as being a better choice than all of these. Almost everyone has had it before, and many probably still enjoy it frequently without even realizing the benefits it could have when used after exercise. Are you ready? Low-fat chocolate milk!

Yes, believe it or not, science has shown that low-fat chocolate milk contains the perfect balance of carbs and protein that can quickly restore your muscles to their peak potential after you exercise. Low-fat chocolate milk will help you build lean muscle as well as rehydrate after exercise and has been proven to work better than other commercial sports drinks. It also naturally contains some of the electrolytes that are added to recovery drinks.

I was happy to find this information because I try to include only natural foods and drinks in my diet. When looking at the ingredients in sports drinks and protein shakes, there are many unidentifiable ingredients.

I started to include low-fat chocolate milk into my diet for many health reasons. (And hey, let's not forget it's delicious!) I was then randomly contacted by the Refuel with Chocolate Milk tour and asked to work at a local triathlon at their booth near the finish line. They had an amazing setup and I learned all about why low-fat chocolate milk is now a preferred way to refuel after exercise! What perfect timing!

I have been spreading the word about the benefits of chocolate milk for after-workout refueling and it would be a great topic for a corporate wellness program lunch and learn. I am sure encouraging people to drink something that is super yummy and beneficial would be easy!

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

The Food Marketing Institute and Grocery Manufacturers Association announced in January that a new voluntary “front-of-pack” nutritional information system will be seen on food products this year. These nutritional keys are different from the standard nutritional label typically found on the back or side of a box or container, in that they are large symbols that inform the consumer about the nutritional information on the front of a product.

The four basic icons that display the calorie, saturated fat, sodium, and sugar content in one serving of a particular product may prove to be helpful for quick product comparison and informed decision making. A campaign to help consumers learn about the new system will launch this fall.

Do you think this new system to deliver simplified information about your food will help you make better nutritional decisions? The GMA reports that a similar labeling system exists in the UK and 63% of consumers say they use the information to make choices when they purchase food.

Employers can play a huge role in helping their employees make healthy nutritional choices at work by not only educating the about food labels but by providing discounts for healthy food options. A qualified corporate wellness company can help you build a worksite wellness program that serves your employees by providing nutritional, fitness, and stress-management programs that lead them toward a healthier lifestyle.

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

If you thought your child’s grades and college choice were the most important things to worry about in their adolescence, think again. Unhealthy habits picked up during the preteen and teen years can lead to health problems later in life, a recent study found. The most notable problem among these is high cholesterol levels, or dyslipidemia.

Smoking, poor cardiovascular fitness, and carrying around extra body fat were all significantly correlated with dyslipidemia later in early adulthood. If you think your child might be heading in this direction, here are three keys to help turn them around:

• Get active together as a family. Go for bike rides, play in the yard, and move in other fun ways to show them how much fun exercise can really be when you find something you like. Now is the time to ingrain the habit of regular physical activity in their life.
• Practice what you preach. The apple doesn’t fall far from the tree, so if you are carrying around a few extra pounds yourself or you smoke, how likely is it that your children won’t?
• Encourage a healthy, nutritious diet whenever you can. You can’t control your child’s eating when they’re not at home, but odds are you can when they are (unless they want to fork over the extra money to buy their own groceries!). Get them used to eating healthy foods lower in fat and cholesterol while they are young so they will hopefully stick with them as they age.

Although it may seem your children can eat anything and everything under the sun without gaining any weight, they may in fact just be setting themselves up for disaster later in life. Help them establish healthy habits now while not picking up unhealthy ones.

You want to help and guide your kids in their schooling and set them up for a secure future. But what are you doing to help guide them away from having to take medications such as Lipitor? See your corporate wellness program for more help.

This blog was written by Veronica Hofman. Meet our blogging fitness specialists at the NIFS website.

Everyone knows that sunscreen is important…right? Everyone uses it everyday as they should…right? Wrong! I think everyone knows they should use sunscreen regularly, but the truth is many people don’t!

Let’s hope that if people are sitting at the beach all day they will think to use it, but there are many circumstances in which sunscreen should be used but just isn’t. I recently went on a several-hour car ride and although I do wear sunscreen on my face, my arm and shoulder were red from the sun coming through the sunroof!

Why Sunscreen Is Crucial for Your Health

Now that summer is upon us, it is time to start a new routine that includes sunscreen. The FDA has released new rules for sunscreen makers. There are many reasons to include sunscreen in your day: It helps protect against

• burns
• premature aging
• wrinkles
• And of course, cancer

The most common type of skin cancer is melanoma, and it is also the leading cause of skin cancer deaths. Although more common in fair-skinned blonde and redheads, melanoma can affect anyone. It is also more common in those who have had a severe burn in the past and those who are exposed to the sun very often. But again, it can affect anyone. And who really wants wrinkles?

Tips for Sunscreen Use

So here are some sunscreen tips:

• Apply sunscreen approximately 30 minutes before being in the sun.
• Remember to reapply sunscreen after swimming or strenuous exercise.
• Apply sunscreen often throughout the day if you work outdoors, and wear hats and protective clothing.

Click here for more information about sunscreen and what to consider when choosing your SPF!

Does your company have onsite walking paths, or hold meetings outdoors on a nice day? Consider the health and wellness of your employees by providing sunscreen as a corporate wellness program benefit!

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

For as long as I can remember, the national nutrition recommendations have been visible on a pyramid-shaped icon. However, the era of the pyramid has come to an end.

On June 2, with the help of First Lady Michelle Obama, the USDA introduced a new nutritional icon, MyPlate, which will replace MyPyramid. Part of the change to a new icon was inspired by a need for a more simple and easy-to-interpret guide for Americans.

How Is MyPlate Different Than MyPyramid?

Besides the shape of the icon, what else has changed? Check out these changes represented in the updated nutritional icon and recommendations:

• The former Meat and Bean group is now referred to as Protein.
• The group once called Milk is now represented on the icon by a blue circle called Dairy.
• The former group Sugars, Fats or Oils, which once represented a small sliver on the pyramid, is not even represented on the MyPlate icon. However, once you visit the new site, ChooseMyPlate.gov, you’ll see a link for Oils and Empty Calories.
• The MyPlate icon does not reference physical activity formerly seen on the pyramid. However, once you visit the website you will see physical activity is still recommended as part of a healthy lifestyle.

Want to help bring attention to the new icon? The USDA is encouraging consumers who are putting MyPlate recommendations into practice by asking them to share photos of their plates on Twitter with the hashtag #myplate or on the USDA Flickr photo group.

Corporate Wellness with MyPlate at Work

How can employers use the new icon in corporate health and wellness programs to spur healthy changes? Here are some ideas:

• Initiate corporate health and wellness by assisting your employees in becoming familiar with the new icon by posting it in your cafeteria, wellness center, break rooms, or newsletters.
• Choose one of the selected messages the USDA has identified as a starting point to guide your employees toward making healthier nutritional choices.
• Host Lunch and Learns led by health educators or nutritional experts who can educate your employees on the makeup of a healthy, balanced diet.

This blog was written by Kara Gootee-Robinson. Meet our blogging fitness specialists at the NIFS website.

Every May our NIFS Fitness Management staff celebrates National Employee Health and Fitness Month with celebrations at our client sites. The creative staff implements activities that encourage employees to be active in different ways while promoting their onsite fitness centers.

Here are some examples of the different ways the NIFS staff celebrated this past month.

• Food: Who doesn’t enjoy a free snack? Some staff chose to provide healthy snack options for their members. Healthy trail mixes are always a hit, or try something really different like Black Bean Brownies! Simply replace the oil and egg with a can of pureed Black Beans for more fiber! Trust me, they were moist and delicious!
• Quick Challenges: Participants like to try new things that are quick and easy. How about a push-up challenge? Members were entered into a drawing for participating. Other ways to incorporate quick, heart-pumping activities include hula hoop, jump rope, a timed plank challenge, or even fun on the Nintendo Wii.
• Stretch/Relaxation Breaks: Remember that all aspects of wellness are important. Manage your stress with relaxation breaks. One NIFS manager provided a dark, quiet area where members could sit and relax to music while another NIFS manager provided stretch breaks outside in the sun.
• Treadmill Marathons: Those hearts will pump along with the treadmill! Treadmill marathons are always a hit. Simply dedicate a treadmill, decorate it, and see how many miles can be completed by different members in a day! You would be amazed at what those active employees can complete!
• Health and Wellness Fairs: With some advanced planning, provide a health fair for your employees! Bringing in outside vendors, doctors, and drugstores such as CVS or Walgreens to help provide a variety of screenings for your employees. This is also a great way to promote your corporate fitness center. The NIFS staff was able to provide membership information and reach out to employees who weren't using the onsite fitness center.

These are just a few of the great ways employee health was celebrated in May. NIFS is the preferred provider for fitness center management in corporations across the U.S. Contact us to find out how we might work together to make your fitness center a healthy success.

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

We pretty much know that fruit is healthy for us, right? It’s a great source of vitamins, minerals, fiber, and disease-fighting antioxidants that are essential for health. Did you also know that the number of servings that ChooseMyPlate (the USDA replacement for the food guide pyramid) recommends we consume is up to 2 cups? You, like me, probably don’t meet those recommendations every day, do you?

Whether it’s the cost, storage, or preparation, eating fruit is not always simple. That’s why many of us turn to fruit juice as a way to cover all our nutritional bases.

One Study Finds Health Benefits of Fruit Juice

So does fruit juice provide the same nutritional benefits as whole fruit? Yes and no (don’t you love that answer?). A study conducted at UC Davis found that consuming 100 percent fruit juice “could have protective healthy benefits similar to those of whole fruits.”

It is important to note that the study tested 100 percent fruit juice. Many of the fruit juices available at the grocery store contain only a small percentage of fruit and plenty of added sugar and other chemicals. This means you’re also getting a lot more calories from a serving of juice than you would if you had just eaten a piece of fresh fruit.

Whole Fruit Makes You Feel More Full

If you have ever tried to lose weight before, you’ve probably heard that an easy way to reduce your calorie intake is to reduce the number of calories you get from drinks. Additionally, eating a whole apple is going to provide much more satiety on a reduced-calorie diet than an eight-ounce glass of apple juice.

Why is the apple so much more satisfying? Part of the feeling of fullness it creates is the fiber content that comes from the skin of the apple. The skin on fruits like grapes, apples, cranberries, and pears get left out of the mix when these fruits are used to make juice.

If you are looking to ensure that you’re getting all the vitamins, minerals, and health benefits supplied by fruits, 100 percent fruit juice can be a healthy option. But I wouldn’t rely on fruit juice to replace whole fruit all the time.

Ask a Registered Dietician

Does your corporate wellness program provide your employees access to a registered dietician? There is a lot of confusing and conflicting information out there regarding health and nutrition. Ensure you’re getting the best advice about your diet by seeking the help of a degreed and licensed dietician.

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

The many health benefits of eating organic foods are well documented by now. They are said to be cleaner and more pure, taste better, and be higher in many vitamins and minerals than their non-organic counterparts. The environment is also better cared for, as there aren’t any chemicals or pesticides used to grow organic products that can in turn pollute our planet.

Despite these benefits, though, could we be going overboard when it comes to organic foods? Are all organic foods really that much better for us, or is it possible that we just think they are?

Do Organic Foods Benefit from the Halo Effect?

The placebo effect has been noted in many drug trials. A medication is given to one group of participants while a placebo is given to another. They both are told that they are being given the drug, though, so oftentimes many in the placebo group report experiencing the drug’s supposed effects simply because they thought they were getting the drug. It turns out that a similar effect, known as the halo effect, may accompany organic foods.

Researchers have found in studies that oftentimes people will perceive a non-organic food labeled “organic” as tasting better, being lower in calories and fat, and deserving of a higher price tag simply because they thought it was organic. Much like a well-dressed person may be perceived as being wealthy, intelligent, and happy simply because of his or her appearance, positive attributes were attached to the foods labeled organic merely because people thought they were organic.

Just Because It's Organic Doesn't Mean It's Healthy

What does this mean for the average person, though, since the store (hopefully) won’t trick you into buying a falsely labeled organic product? I believe the key is to remember that just because something is organic, it doesn’t mean that you can eat unlimited quantities of it. Excess calories are still excess calories, even if they come from healthier foods.

There are also many products that shouldn’t be viewed as health foods simply because they are organic or natural, such as chips, cookies, and other sweets. Just like not every item you can purchase at Subway is healthy despite its marketing efforts (sorry Jared), not every organic product is healthy enough to be consumed frequently throughout your week. Stick with fruits, vegetables, and whole foods whenever possible.

And remember, any health and wellness program will tell you: Just because your cookies are labeled organic, it doesn’t mean they are now a health food!

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

Many things in life can be hazardous to your health, such as smoking, drunk driving, and too much sun exposure. Many of these things remain in your control, fortunately, putting your health in your hands.

One thing you can’t control, though, that can potentially cause problems is daylight saving time, surprisingly enough. No one minds the extra hour of sleep that accompanies it in the fall, but the hour that is lost in the spring is a different story.

A recent study at Loyola University found that heart attacks are more common on the first Monday of daylight saving time, as well as traffic accidents and injuries in the workplace. Many people already have trouble sleeping, so losing one more hour of sleep time can make it hard for the first few days or weeks afterwards.

Here are some tips to help you better cope with the time change next time around.

• Go to bed and wake up a little earlier in the days leading up to the change so it won’t come as such a shock.
• Expose your body to light each morning after the change to help adjust your body’s sleep/wake cycle.
• Try not to schedule important tasks and projects that require your full attention until a few days after the change if you are worried you might be sleep deprived.

Along with these tips, remember that getting enough sleep each night is crucial to employee health year round. If you are struggling to get in seven to eight hours nightly, check out local resources and think about seeing your doctor to discuss your options. You can’t afford not to.

This blog was written by Kara Gootee. Meet our blogging fitness specialists at the NIFS website.

Do you find that after sitting at your desk staring at your computer all day, you start seeing double? Your eyes might feel irritated and dry. You might even have a headache or neck, shoulder, and back pain. You might be suffering from Computer Vision Syndrome (CVS). CVS is described by the American Optometric Association as vision-related problems following prolonged computer use.

Other symptoms of CVS include the following:

• Eyestrain
• Tired, achy eyes
• Blurred vision
• Trouble focusing after long periods of computer use

Most symptoms are temporary and will subside after completing computer work. If your work causes you to spend long hours at a computer monitor, consider taking breaks. Incorporate a stretch break so you can relax your head, neck, and shoulders while giving your eyes a rest, or simply get up and move. Prevention will help reduce visual symptoms associated with CVS.

Consider these additional steps to protect your eyes:

• Take short breaks; for a few seconds to a minute, look away from your computer monitor.
• Tilt your monitor up to prevent glare, or consider an anti-glare screen.
• Position your monitor so the screen is 4 to 5 inches below eye level, and so you sit 16 to 30 inches away.
• To avoid dry eyes, blink frequently to keep your eyes moist.

Make sure to routinely visit your eye doctor and give your eyes a break! Vision health is an important part of worksite wellness.