Corporate Fitness and Active Aging

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.

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!

This blog was written by Angie Scheetz, RD. Meet our blogging fitness specialists at the NIFS website.

I love what I do. Seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep off the weight that they worked so hard to remove.

After checking out some research of highly successful dieters, I have found the best things that can be done to keep off the weight for good:

• Keep a food journal. Individuals who keep food logs tend to eat 40 percent less because they are writing it down. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites include My Daily Plate and Choose My Plate. Free apps for your smartphone that are highly rated include My Fitness Pal and Lose It.
• Practice portion control. As a society we are terrible at eyeballing portions! The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and to associate common items to certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, a half-cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice.
• Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate and, therefore, makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track!

The more you follow these rules, the higher chance of success you will have in keeping off the weight. For more information or to set up an individualized nutrition appointment, contact me at ascheetz@nifs.org.

This blog was written by Angie Scheetz, Wellness Coordinator and Registered Dietitian at NIFS. 

One of my favorite things to do in Indiana is to visit the various farmers’ markets around town.  As a dietitian I am a sucker for the fresh fruits and veggies but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.  Here are my top five reasons why visiting your local farmer’s market is a must.

1.  Support for the local community – Since the produce is grown and purchased locally, the money remains in the community and stimulates the local economy.   Also, when you shop at the farmers’ market you are cutting out the middle man and the product is generally less expensive than if you purchased it in the grocery store. 

2.  Eating foods that are in season – Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season.   The produce tastes richer and more flavorful and the nutrients are better retained.  Check out the downtown City Market website for what products are available during the months the market is open.

3.  It is good for you – The average American eats 4.4 servings of fruits and vegetables per day.  The current recommendations are 9 servings per day.  Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9 serving per day goal.  This will guarantee you are meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer fighting antioxidants too.  Locally grown produce is lower in pesticides and chemicals also.

4.  You can talk to the farmers who grew the food you are about to eat - You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it.  When else do you get the opportunity to learn so much about what you are putting in your mouth?

5. There is certain to be one that fits your location and schedule – I love being able to go to the City Market farmers’ market on my lunch break downtown and sampling the hot, fresh kettle corn, picking up sweet corn, and getting homemade cookies on Wednesday afternoons.  Saturday mornings it is off to the Carmel farmers’ market to purchase bon bons from Holy Cow Cupcakes, homemade pasta, and a whole assortment of fruits and veggies for the week.  To find out where the location of a farmers’ market is close to you check out this website .

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy alternative to the grocery store.  Try to get there early to get the best variety and options.  Not all vendors accept credit cards so be sure to have cash on hand.  Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

How would you rate your oral health?

It’s not just about staying away from sugar to protect your teeth from cavities! Poor oral health can lead to a lot of other health issues. I feel that parents are always on their kids about brushing their teeth, but in actuality, a lot of adults don’t take care of their own mouths.

It’s also not just about brushing your teeth, but brushing your teeth the proper way and flossing on a regular basis. It shouldn’t be something you rush through in the morning. You need to spend some quality time on your mouth; you get only one set of adult teeth.

Scheduling the recommended regular dentist visits can help to save your life! Not taking care of your teeth can lead to infection, which can also spread to other areas of your body. Practicing good oral health can help prevent tooth decay, gum disease, and bad breath. Dental hygienists can also screen you for serious health problems, such as oral cancer, diabetes, eating disorders, and substance abuse.

Here are some tips to help you maintain good oral health:

• Drink fluoridated water.
• Avoid tobacco.
• Avoid foods and snacks that are high in sugar.
• Visit the dentist regularly.
• Floss daily.
• Don’t brush really hard; relax and take your time.

Take this quiz to discover how your mouth affects your general health.