Corporate Fitness and Active Aging

Can switching to organic foods make a difference to employee health and nutrition? There are many claims about the benefits of organic foods. Unfortunately, the current research is equivocal regarding the validity of these claims.

There are medical, environmental, and financial factors to consider when deciding whether to go organic. Consider the following pros and cons.

PROS of Organic Foods:

• Pesticides are not used in organic foods; natural compounds are used instead. Many health risks, such as cancer, are associated with pesticide use.
• Organic foods must meet many USDA qualifications before they can be marketed as organic.
• Use of organic compounds on animals means that they are not fed antibiotics or growth hormones and that they are fed organic food.

CONS of Organic Foods:

• The downside to organic is that these foods tend to be more expensive. This can lead to a difficult decision in the grocery store between apples that look the same but vary in price.
• Organic produce may spoil faster than fruits and vegetables sprayed with pesticides. Because they don’t have the wax-like coverings on them, they can go bad more quickly. Products that have the wax coverings should be labeled, indicating that a product was used to increase shelf life and decrease the occurrence of disease.

Other things to keep in mind when purchasing your food:

• If certified organic, the food will have the USDA certified organic sticker on it.
• Food must be at least 70 percent organic to be able to have the USDA certification.
• Natural means that there aren’t any artificial sweeteners, colors, flavors, or preservatives. 

Ultimately, you need to decide for yourself what is best for your family, lifestyle, and checkbook.

Checkout our quickread for NIFS top nutrition apps for healthier eating, click below.

I actually witnessed my brother order a large hamburger with a fried egg on top. It was like Man v. Food! I’m pretty sure that’s not what they are talking about when I read articles about eggs helping you lose weight.

I love eggs, so it’s easy for me to eat those most mornings and even other times of the day. There are many benefits to eating eggs throughout the day. Some like to eat them late at night or throw a hardboiled egg on their salad. But eating eggs in the morning for breakfast is the way to go!

Eggs Are a Healthy and Nutritious Choice

Eggs are packed full of nutrients. They are high in protein, which helps you to feel full longer. Eating eggs for breakfast can also help you to eat a smaller lunch. Eggs are a very low-carb food, and have only roughly 85 calories per egg (depending on the size). I think it’s a myth about the yolk being unhealthy. A lot of protein and nutrients are found in the center. So, quit separating and eat the whole thing!

Boost Wellness with the Inexpensive, Versatile Egg

In addition to the health benefits, there are other great things about eating eggs. Eggs are inexpensive and can be stored in the fridge for long periods of time. They don’t take much time to cook, and can be cooked several different ways to help with variety.

Try these different options: omelet, sunny-side-up, scrambled, hardboiled, or poached. I like to make breakfast wraps with scrambled eggs, hot sauce, and a little bit of cheese. I also like to eat egg sandwiches using English muffins, or cut up some fresh vegetables for omelets.

There are lots of good ways to eat eggs, so get creative and have fun with it! Your body will reap the benefits. You can also talk with your corporate fitness center staff about other healthy options for breakfast.

By now you’ve probably heard that mixing up your workouts is the thing to do. I think it’s important to mix up your strength exercises and cardio sessions. Here are my thoughts on elliptical workouts and walking and how to use them both.

Benefits of Elliptical Workouts

The elliptical is one of my favorite cardio machines. It’s easier on the joints and you can move your arms on most elliptical machines to help burn more calories. If you contract your abs (without holding your breath) while moving your arms and legs on the elliptical, you can also get a core workout. Crank up the resistance and switch directions (forward and backward) often to work more muscles.

Benefits of Walking Workouts

Walking is the easiest way to burn calories. You can get up and go for walks throughout your day. Most people when walking naturally are not going to get their arms moving as much as when using the elliptical, however. When walking, try to move your arms as much as possible and push your speed to help burn more calories. Also, try to add some hills in your walk or increase the incline if you're walking on the treadmill.

Using Both Elliptical and Walking in Your Workouts

The elliptical allows you to use more muscles than walking, and you can work some muscles on the back side of your body, too, by going backward. They both are lower-impact exercises for the joints. You will benefit from doing different movements, so start incorporating both walking and the elliptical if you haven’t already! Talk with your corporate fitness center staff for ideas on how to mix it up best.

When I saw the Consumer Reports article a few weeks ago about them finding high levels of arsenic in rice, my first thought was, “surely they were wrong!” However, after researching it a little further, all of the evidence points to the sad truth that one of our cheapest, quickest, and most popular grains to eat and prepare may be dangerous.

I found this interesting article from the Chicago Tribune that gives tips on how to reduce the arsenic levels in rice. The following excerpt shows what the article suggests you do:

Rinse your rice thoroughly. The FDA cites several studies indicating that "thoroughly rinsing rice until the water is clear (four to six changes of water) reduced the total arsenic content by up to approximately 25-30 percent."

Check your municipal water report. "Make sure your local water supply does not have high levels of arsenic," says John Duxbury of Cornell University, who studies arsenic and rice. "If you do have high levels, washing can make it worse. But if you are under 10 parts per billion, it should help."

Cook and drain your rice sort of like pasta. "We say to use about 6 parts water to 1 part rice," says Michael Hansen, a senior staff scientist at Consumer Reports. "And then drain off the water after it's done." The FDA says that studies show rinsing and cooking in excess water can reduce total arsenic levels by 50 to 60 percent. "However, it should be noted that for enriched rice, rinsing will also likely reduce the amount of added nutrients," the agency said.

Choose aromatic rices. For those who are already fans of Indian basmati or Thai jasmine rices, the news is not so bad. According to the hundreds of recently released test results, aromatic rice varieties show the lowest levels of inorganic arsenic. Imported basmati and jasmine rices showed about half to one-eighth the level of arsenic as regular rices grown in the Southern U.S.

Consider limiting brown rice consumption. From a nutritional and fiber standpoint, brown rice is tops, but because its bran remains intact it can also hold on to higher levels of arsenic, according to test results. Are the nutritional benefits worth the arsenic load? Hard to say at this point. But some test results indicate that brown rice from California and India have [sic] much lower levels of arsenic than brown rice from Southern U.S. states. For now, they may be the best choice.

Choose California. Of the domestic rices tested by Consumer Reports, California rices had lower levels of arsenic than those in other states. FDA rice results also indicated that some U.S. rice had lower levels of arsenic, but the data it released to the public did not specify states of origin.

Be careful when feeding babies rice cereal and rice milk. Illinois Attorney General Lisa Madigan's office conducted tests of rice cereals for babies that she announced all contained inorganic arsenic. Gerber recently released a statement announcing it now sources its baby cereal rice only from California. Still Consumer Reports advises that children do not drink rice milk and that infant rice cereal (1/4 cup) be served no more than once a day.

Hopefully by following some of these tips and suggestions, we can all feel more confident in consuming this tasty whole grain. More research is currently being done on this topic, so until the conclusion is released, try to rotate other whole grains such as quinoa, barley, couscous, and whole-wheat pasta into your diet and choose rice less often.

Could your office be to blame for making you sick? This article refers to a recent study that found certain types of furniture, carpet and paint can contain harmful chemicals called PFCs, or polyfluorinated compounds. These chemicals are so widespread that 95 percent of Americans have been found to carry at least some level in their blood. The workplace, however, was the environment found to have the highest amount of PFCs in the air.

Interestingly enough, the study found that employees working in the buildings with the newest carpet, paint, and furniture showed more exposure to PFCs than employees working in buildings with older office surroundings. If you find yourself in the position of purchasing new carpet, paint, or furniture for your workspace, it could be worth asking the manufacturer whether there are any known substances in the materials that could be harmful in high level of exposure.

Chemical exposure isn't the only risk of working in an office environment. Offices are also breeding grounds for viruses and bacteria. Here are some things you can do to avoid catching germs in the workplace:

• Keep a bottle of alcohol-based hand sanitizer at your desk and use it periodically throughout the day.
• If you use a shared computer or phone, wipe down items like the computer mouse and phone receiver regularly with an antibacterial wipe.
• In restrooms, use automatic flush, sinks, soap dispensers, and paper towel dispensers where available. The less contact your skin has with these items, the better.
• In the office kitchenette, appoint one person per week to clean surfaces such as countertops, sink faucets, and handles on the refrigerator, microwave and coffeepot. General housekeeping may not be cleaning these items.
• In your corporate fitness center, clean all machines and other equipment before and after use.
• Exercise and eat a healthy, balanced diet to boost your immune system no matter where you go!

Reading food labels just became a little bit trickier! If you've gotten into the habit of studying the labels of your favorite foods for nutrition information, here's something else to include: produce stickers. Fruits, vegetables, herbs, and nuts generally bear stickers with special codes that tell the checkout person how much the food costs. But these labels also provide important information about where the produce came from. Here's what to look for:

• Four-digit code number: These types of codes, which usually start with a 3 or a 4, mean that the food was conventionally grown and may have been exposed to different chemicals such as fertilizers and pesticides.
• Five-digit code number beginning with an 8: A code like this tells you that the item has been genetically modified, which means technology has altered its genes. This is done for a variety of purposes, such as boosting immunity to insects, producing a bigger crop, making items appear bigger or tastier, etc. The safety of this practice is debated.
• Five-digit code number beginning with a 9: An item bearing this type of code is organic. If you're looking for your safest bet in terms of avoiding chemicals, this is it.

Wondering when you should splurge for organic? When it comes to peaches, peppers, celery, berries, leafy greens, apples, cherries, and grapes, organic is best. However, foods such as sweet corn, avocados, onions, pineapples, watermelon, mangoes, asparagus, cantaloupe, and kiwi tend to be cleaner even when conventionally grown.

Next time you’re in the grocery store, put your knowledge to the test to see what type of produce offerings it provides!

Many shift workers struggle to maintain a healthy lifestyle, and it’s easy to understand why. The body’s natural routine, or its “circadian rhythm,” is significantly disrupted when they work the night shift.

When you have less access to fresher, healthier foods, eating well can be a challenge. Shift workers may also be unable to find an eating schedule that suits them. One idea that may work well is to eat a main meal before the start of a shift in the evening. Since this meal can be eaten at home, you have more control over its nutritional content and the cooking methods used.

Once at work, it’s imperative that you bring along healthy snacks; avoid the vending machine and its processed, high-fat food at all costs! Some type of protein mixed with a small amount of carbs and fat is best because it helps you remain alert. Snacking and a light meal at break time can prevent hunger, and another light meal with healthy carbohydrates after work but before sleeping will promote rest and relaxation.

Avoiding caffeine toward the end of the shift is a must. It’s also a good idea, regardless, to replace coffee and pop with plain water or decaf tea.

Employers can help their night-shift workers in a number of ways, such as providing healthy food options, preventing tobacco use, offering 24-hour worksite gyms, and making employee wellness education available at a variety of times.

This blog was written by Mara M. Winters, HFS. Meet our blogging fitness specialists at the NIFS website.

Slow and steady. These are the two words that participants in the Pound Plunge, Richmond Wellness Center’s weight-loss contest, frequently hear from me as I coach them through eight weeks of total body transformation. To the dismay of many, weight loss is not an instant process. Many wish they could achieve their ideal weight in only a couple of days, but according to the Centers for Disease Control and Prevention (CDC), a one- to two-pound per week weight loss rate is successful and safe.

Can you lose more than two pounds a week? Yes, it is possible. Most often, in the beginning of a weight-loss program, you may see that it is easy to lose more weight. As you diet and exercise, your weight loss will slow down and you may hit a weight-loss plateau.

The Wrong Ways to Lose Weight Fast

But how do people rapidly shed pounds? We see celebrities do it all the time; however it takes extreme measures that are not recommended.  

• Starvation: There are many starvation diets that call for very low calorie intake. You may lose weight, but side effects of this type of dieting include emotional changes, slower metabolism, weight regain, and of course the uncomfortable feeling of being hungry all the time. Low-calorie diets are hard to stick to.
• Overtraining: You could spend eight hours a day working out. That would burn a huge amount of calories. However, most people cannot dedicate such a large amount of time to training. This type of workout regimen is hard to follow and can lead to overuse injuries, which don’t leave you feeling good, either.

Safe Weight-Loss Alternatives

Try lowering your calorie intake without starvation. With nutritional control plans such as Weight Watchers®, you can have a variety of foods and feel good, too.

The one- to two-pound a week weight loss rate allows for greater adherence to a weight-loss program. You are able to focus on manageable ongoing lifestyle changes through diet and exercise. Greater long-term success is seen with gradual weight loss.

Slow and steady may not be the most exciting method, but a wise turtle once said it always wins the race.

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

Preparing for a summer vacation? Be sure to bring workout attire! Instead of letting your exercise routine take off several days as well, check out some of the following fitness ideas and embrace the opportunity to be rejuvenated both physically and mentally.

Outdoor Fitness

Want to take advantage of the great outdoors? Here are some ways to exercise outside while on vacation:

• Explore a new city on foot (or on two wheels): take a run, walk, or bike ride.
• Bring the entire family to sightsee.
• Have a beach nearby? A sunrise or sunset can set the stage for a great run. Incorporate pushups, lunges, squats, and core work in the sand.
• Beach volleyball and a Frisbee or football toss will appeal to kids.
• Seek out opportunities for surfing, paddle surfing, swimming, snorkeling, or scuba diving.
• Hiking, tennis, and hitting the links (sans cart!) will burn calories while you enjoy the sunshine.

 Gym Fitness on the Road

Not ready to give up your gym-junkie habits? Here are some ways to get in a fitness center workout:

• Most hotels will have a fitness center, although you may have to get a bit creative since the equipment selection can be limited.
• Swap the stairstepper for the real thing: climb the stairs at the hotel.
• No hotel gym? Check to see whether they offer passes to a local fitness center.

 Staying Fit in a Hotel Room

 Stuck in the room? You can still stay active:

• Bring a mat to practice yoga.
• Strength train with resistance bands or body-weight exercises (pushups, squats, tricep dips, etc.).
• Stationary exercises like jump rope, jumping jacks, burpees, and squat jumps will get your heart pumping.