Corporate Fitness and Active Aging

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

CNN recently reported on an experiment by Mark Haub, a professor of human nutrition, who attempted to prove that weight loss is dependent only on calorie restriction. To test his theory, for 10 weeks he followed a diet of two-thirds “convenience store” foods (mostly Twinkies, but also Doritos, Oreos, etc.) and one-third vegetables and protein. He restricted himself to 1,800 calories per day and dropped 27 pounds, lost a significant body fat percentage, and improved his cholesterol levels.

Will the Twinkie Diet Work for You?

Many people fall into the trap of thinking that because they eat healthy foods—including fruits, vegetables, lean protein, and whole grains—they are healthy. In reality, these people may still be overeating and thus gaining weight because they never find the balance between calories in versus calories out.

Haub lost his weight because although his past diet consisted of healthier foods, it was simply too much food for his body. However, he admits that he would not recommend this diet to anyone and is “not geared to say this is a good thing to do.”

Calories Matter—But So Do Nutrients

This article presents a great reinforcement that calories do matter. But before you load up your grocery cart with Hostess and Little Debbie goodies, consider your overall quality of life beyond the pounds. Many of these foods contain trans fats, which are notorious for clogging arteries and increasing bad cholesterol (LDL). These snacks are also low in fiber and protein, two nutrients that keep the stomach fuller longer, discouraging overeating.

So the fact remains: If it sounds too good to be true, it probably is.

This blog was written by Lori H. as a guest blogger with NIFS.

Just a few days after Christmas, I met with NIFS Wellness Coordinator Angie Scheetz, a Registered Dietitian, to go over the food diary I kept earlier in the month and get an assessment of my dietary habits.

Getting a personal nutrition coaching session is something I have been wanting to do for myself for several years. But that didn't keep me from being nervous about it. I enjoy fatty foods and lead a fairly sedentary life. I wasn't looking forward to being told to lay off the potato chips!

Meeting the Registered Dietitian

But Angie put me at ease from the very first minute of our meeting. I never felt like I was being judged. She had analyzed my food diary and found that I was actually not far off the mark in terms of calories consumed. But to reach my goal of losing 25 to 30 pounds, she said, I needed to be getting more calories from protein and less from fat. She also said I wasn't getting enough fiber.

We talked about what foods I like (cheese) and which ones I really don't like (fish). She told me how to select cheeses that are lower in fat and higher in protein. We talked about ways to get more fiber into my diet, such as brown rice and high-fiber cereals. (My usual favorite cereal bars are out the window and Fiber Plus cereal is in.) She also told me to have skim-milk hot chocolate for breakfast instead of sugared-up hot tea. (That's a switch I can make easily.)

Angie worked up a good plan for optimal meals and snacks, giving me ideas of some healthy alternatives, and ways to still eat my favorites in moderation and paired with more fruits and veggies.

We talked about how, when I was keeping my food diary and noting everything I ate, I was reluctant to eat unhealthy things because I would have to write it down. As it turns out, that trick serves dieters well. She directed me to My Daily Plate, where I can continue to track what I eat and get nutritional reports on it.

One casualty of the meeting was my daily indulgence of one soft drink per day. It's much better to have water instead, and Angie told me to try adding thin slices of lemon or cucumber to flavor it. She also suggested high-protein Greek yogurt instead of the sweeter varieties I have recently learned to like.

Three Power Rules for Healthy Eating and Weight Loss

She ended the meeting with some high-impact rules to keep in mind:

• Eat three food groups at every meal.
• Eat every four to five hours (this means two healthy snacks a day in addition to meals).
• Drink 64 ounces of caffeine-free fluid per day.

It was a cruel irony to go into my final family Christmas celebration armed with all of this information. Check back in a few weeks to see how I'm doing!

Disclosure: NIFS discloses that it does remit monies to Lori H. for other nonrelated services. However, this venture with the nutritionist is being conducted at the will and request of Lori H., and Lori H. is not being compensated for the authorship of this blog.

This blog was written by Lori H. as a guest blogger with NIFS.

As a busy mother with a full-time job and a freelance business on the side, I know that I don't always make the healthiest food choices―for myself or my family. It's too tempting to grab fast food on the dash between work and the Girl Scout meeting. Too often I find myself completely stumped about what to fix for supper that will be easy, healthy, and satisfying.

Then there are my family's specific health concerns. I suffer from increasingly troublesome acid reflux and low blood sugar. And ever since I got a desk job and gave up caffeine (which is appetite suppressing) nearly 20 years ago, I've been carrying around an extra 25 pounds. My husband has high blood pressure, so we also need to watch our sodium intake. And our daughter is a frustratingly picky eater.

When I saw that NIFS provides personal nutrition coaching with a registered dietitian, I knew that it was something I needed to do. Like everything else, though, I procrastinated about investigating the possibility. I knew that I would probably hear some things I didn't want to hear. But the need to make a change finally overwhelmed me and I connected with the professionals at NIFS.

The first step was to fill out a three-day food diary covering two weekdays and one weekend day. When I announced to my coworkers and Facebook friends that I was undertaking this endeavor in the two weeks between my birthday and Christmas, they said I was brave (and crazy). There are so many temptations this time of year!

As I kept the diary, I found myself trying to avoid eating junky snacks because I didn't want to have to write them down. (Maybe this would be a good continuing exercise to keep me mindful of what I eat in the future.) But in the end, when someone waves a hot-out-of-the-oven chocolate-chip cookie in my face, there's not much I can do to stop myself.

One day at lunch I ordered a beef dish at the Thai place, so that I could accurately represent what I tend to eat. But they got the order wrong and brought chicken! The next day was our company Christmas lunch, for which I had already pre-ordered the chicken dish. So I think most of my meals during the diary period ended up being chicken! I wasn't trying to game the system, I promise!

After dinner tonight I will be done with my food diary and can send it back to NIFS. The next step will be to set up a meeting to hear where I can make some improvements. I have a funny feeling that I'm going to hear that I need to exercise more. Finding time for that will be another challenge, especially now that it's too cold and snowy outside to go on my usual lunchtime walks. Stay tuned and see what I find out!

Disclosure: NIFS discloses that it does remit monies to Lori H. for other nonrelated services. However, this venture with the nutritionist is being conducted at the will and request of Lori H., and Lori H. is not being compensated for the authorship of this blog.

Are there times where you find yourself saying "I can't" or putting yourself down? This negative self-talk is a self-fulfilling prophecy.

If you consistently tell yourself things like, "I can't do it," "I'll always be fat," and "I'm such a lazy slug," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. It's true that everyone has failed at a new exercise program or eating plan. But that doesn't mean that you'll fail every time, or that you need to carry that guilt with you. You need to believe that you will succeed.

Turn Your Negative Self-Talk to Positive

It might sound corny, but pay attention to what you say to yourself. As a corporate fitness manager, I consistently hear people say they are fat, ugly, or horrible at an activity. What they really should be saying is how great it is that they are working out, moving their body, or trying a new activity. Focus on the positive.

Did you mess up and eat a greasy hamburger and fries for lunch? Don't beat yourself up about it. Rather, think of all the good things you've eaten in the past week. Assess why you felt you needed that hamburger and fries and devise a plan to be better prepared next time this craving arises. If you practice positive self-talk, over time it will become more the norm, and you'll be surprised at how good and successful you'll feel.

It's Okay to Stretch the Self-Talk Truth a Little

Beyond rethinking negative self-talk, I give myself positive talk even if it's not completely true. For example, when I'm really struggling or feeling the burn of a worksite fitness class, I just tell myself, "Isn't this fun? I love this workout! It's so much fun!" Even though I may not feel that 100 percent, it gives me the motivation and positive feelings I need to make it through the workout.

So nip that negative self-talk in the bud and start feeling good about you! As Stuart Smalley from SNL's "Daily Affirmations" would say, "I'm good enough; I'm smart enough; and doggonit, people like me!"

Your employees probably eat at least one meal at work every weekday. Unfortunately, there's a good chance that their break-time meal isn't geared for optimal employee health or productivity. You can help your employees keep that afternoon crash at bay by providing them wellness education and easily accessible healthy food selections. Consider these suggestions as part of a well-rounded employee health and wellness program.

Healthy Vending Machines

Chances are, your worksite already offers vending machines so your employees can grab a quick snack. However, did you know there are vending companies that specialize in healthy vending products? These specialized machines offer a variety of snacks that are low in sugar and fat such as pita chips, fruit bars, energy bars, dried fruit, and organic crackers and pretzels. Additionally, there are also specialty vending machines that offer refrigerated snacks. These machines offer products such as milk, fresh fruit, yogurt, and pre-cut veggies to employees looking for that afternoon pick-me-up.

Wellness Incentives in the Cafeteria

Drive home your support for employee wellness by subsidizing healthier choices in your cafeteria. Spotlight items such as salads, bottled water, baked chips, grilled chicken sandwiches, veggie burgers, fruit, and whole-grain wraps.

Healthy Prep Areas

Consider creating a lunch-prep area at work that encourages employees to eat well by bringing healthy foods to work. Provide a refrigerator so that employees can store fresh fruit and vegetables, leftovers, low-fat salad dressings, and deli meats to enjoy at mealtime.

Local and Healthy Food

Worksite wellness can be good for your community. Invite local vendors to provide a farmers' market at your worksite for a few hours once a week or once a month. This enables employees to purchase seasonal fresh fruits and vegetables on their lunch break. Not only does this show your company's support for eating a healthy diet; it also contributes to your local economy (not to mention the environmental benefits of eating locally produced food).

Encouraging a healthy diet is just one part of a well-rounded worksite wellness program; however, it can make a major contribution to employee health and productivity.

Childhood obesity is on the rise. According to the CDC, in 1980 the prevalence of obesity in children aged 6 to 10 was 6.5% compared to 19.6% in 2008. Among adolescents aged 12 to 19, obesity has grown from 5.0% to 18.1%. That is a whopping 13% increase in childhood obesity in 28 years.

At this rate, some believe this will be the first generation of parents to outlive their children. Childhood obesity is an expensive employee health issue now and will continue to be so into the next generation if parents don't intervene. Let's look at the factors parents can control.

What Can I Do as a Parent?

The main responsibility of a parent is ensuring the safety, health, and well being of their child. Children come into this world knowing only what they learn from their parents and immediate surroundings. If your child is carrying around excess weight, as a responsible parent it is your job to explore any avenue you can to keep your child healthy. Here are some ideas to get your child on the road to living a long, healthy life:

• Teach your child that exercise and play can be fun. The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day. Treat this as an opportunity to spend quality time together and learn more about what your child enjoys. Explore new activities together like bike riding, going to the park, walking the family pet, jumping in a local bounce house, or joining them in another favorite activity.   
• Set an example. Children learn from their parents. Your child will generally pick up any habits that you have or practice. Use this to your advantage and keep it in mind in everything you do. If you currently have the luxury of using a corporate fitness facility, take what you have learned and incorporate it into your home life. 
• Make fresh, healthy foods available. Ultimately, you or your spouse is responsible for the grocery shopping. Bring home a variety of fresh fruits, veggies, and healthy snacks for the family to enjoy together. If you don't buy the bad stuff, it won't be around for them to eat. Your kids don't like produce? Start with the sweeter fruits like strawberries or apples that they are more likely to enjoy. If you need to, keep around a low-sugar or low-fat dip like fat-free CoolWhip for them eat along with fruit.

Take Responsibility for Your Child's Health

Keep these tips in mind as you point your child toward living a healthy lifestyle. Don't hesitate to start taking some personal responsibility for your child's future. We don't want to outlive our children!

We always hear that fiber is an important part of our diet. You probably know that it helps to keep bowel movements regular. But are there other reasons you should pay attention to your daily fiber intake?

I read in my worksite wellness newsletter that fiber can also lower cholesterol and help control blood sugar levels. But, most importantly, I read that it can aid in weight loss! This caught my eye and made me want to find out more information.

How Does Fiber Help with Weight Loss?

Fiber helps you to feel full for a longer period of time, which will help you to eat less. To lose weight, you need to take in fewer calories than you burn. Because the body does not break down fiber, it can grab some dietary fat and carry it out of the body.

Which Foods Contain Fiber?

Some good sources of fiber include

• Whole-grain products
• Fruits
• Vegetables
• Beans
• Peas
• Nuts
• Seeds

Several brands now have fiber bars on the market. Kellogg’s has some high-fiber cereals and snacks. You can also add a fiber supplement called Benefiber to many hot or cold beverages.

Make sure you gradually add fiber to your diet. Contact an onsite fitness center staff member to get a nutrition consultation and exercise prescription. Choose your diet carefully and don’t forget your fiber!

Why do women have a more difficult time losing weight than men? We all know that women are different from men in several ways, but it just doesn’t seem fair. It’s complicated, but it has to do with women’s physiology, brain chemistry, hormones, and other issues.

In corporate fitness management, I work with all types of people. I have to admit, the men I design programs for end up having more success stories than the women. Here are some reasons behind the difference:

• Women have 20 percent more fat and larger fat cells to help support the possibility of pregnancy. It’s not that pregnancy makes you fat, because I have seen some in-shape women around the corporate fitness center who have had children. But it can make it harder to lose weight.
• Most women tend to shy away from strength training. Strength training helps increase the amount of lean body mass you have, which in turn speeds up your metabolism. This helps you burn more calories overall.
• Women stress more than men, which causes them to not sleep as well. Sleep and nutrition go hand in hand; if you don’t sleep well, you tend to eat worse throughout the day. You will also feel more stressed because you didn’t sleep well. It's a vicious cycle that we need to stop! Most corporate wellness centers offer a stress resilience program that you should look into.

So, grab a coworker, neighbor, friend, or your spouse and start working a little harder on your physical fitness. Just because we are women doesn’t mean we can’t be healthy and in great shape!

Fat freezing, a new cosmetic procedure also known by its technical name, cryolipolysis, may be considered the newest alternative to liposuction. The method involves a special device that applies very cold temperatures to pockets of excess fat. The cold temperature causes the targeted fat to die, which is then eliminated by the body over a course of months.

Is this new procedure the answer to our nation’s ever-increasing weight problem and associated health care costs? Not at all. This procedure is only for small amounts of fat or “problem areas.” Cryolipolysis will do little if anything reduce overall weight, and it certainly won’t decrease health risks associated with excess body fat. In fact, without a proper diet and exercise plan, the fat previously frozen and removed can come back elsewhere.

Although this new procedure sounds like a simpler and safer substitute for liposuction, the healthiest and time-proven way to decrease weight and improve health is a balanced diet and regular exercise. Encourage your employees to commit to a healthy lifestyle by adding an onsite fitness center to your organization’s building. Ensure that the wellness center is staffed with qualified health and wellness professionals who are skilled in exercise program design and nutrition coaching. Promote the idea of improved health with behavior change rather than quick fixes.

A few weeks ago, one of my worksite fitness center members felt the need to defend his absence from the worksite fitness center by showing me that he was at least making healthy dietary choices. He showed me his lunch beverage, a 20-ounce Gatorade. He was disappointed when I didn't affirm his drink choice.

Sports Drinks Are Not a Healthy Alternative

Ads for sports drinks, vitamin-infused waters, and even vitamin-infused sodas want consumers to believe these beverages are a healthy alternative to other sweetened beverages. The fact is, they often contain just as many, if not more, calories and sugar as regular sodas and sweetened drinks and have no real health benefits.  

One study found that Americans get 22 percent of their daily calories from their drink choices. These calories are almost entirely from sugar. Excess sugar in the diet is a major contributor to obesity, insulin sensitivity, and tooth decay, and can also contribute to decreases in immune function, depression, and many other health concerns.

Educate Employees and Provide Healthy Choices

You can help create a healthier workforce by minimizing sugary drinks available at your office as well as educating your employees about the health risks associated with excess sugar consumption. Employing registered dieticians and personal trainers at your corporate fitness center is a great step toward guiding your employees to adopt a healthy diet and exercise program.

What steps are you taking to cut down employee access to sugar-sweetened beverages at work?