Embrace Employee Wellness, Have a Health Fair

More and more employers are focusing efforts on health promotion and disease prevention. Out of sight health care costs are driving the efforts. If you are an employer, you really have no choice but to jump on the prevention band wagon. The first and best way to get started:

Hold a basic health screening and encourage participation with rewards and incentives. The basic tests to include:

• cholesterol levels
• blood sugar levels
• blood pressure
• body fat and body mass index (BMI)
• waist circumference
• health risk assessment

Have a health counselor on hand to review the screenings with individuals, provide some basic advice on how to improve scores, and provide outside resources.

In addition to the basics, you might want to budget in some additional high touch services such as:

• Chair Massage
• Vision Screening
• Dermascan
• Chiropractic Advice
• Stress-Management Advisor (breathing techniques and stretching exercises)
• Aromatherapy
• Ergonomics

The above services will make your employees feel really cared about and catered to. The benefits of treating your employees to a day of screenings far outweigh the costs. There are lots of other ways to focus on prevention and wellness however, a health fair is the first step to promote and improve health at work. For more information go to: http://wwwbusinessgrouphealth.org/ . This is a web site put together by employers and business leaders committed to investing in prevention. In addition http://www.hhs.gov/safety/index.html has an endless supply of wellness information.

Help Employees Live Healthier Lives

If you read the special supplement from Tuesday's March 25, 2008 Washington Post, the front page articles discussed Americas need to transform our current health care system. The former US surgeon General, Dr. Richard H Carmona calls for prevention in practice. He explains our current system is not a health care system but a "sick care system that only addresses acute and chronic diseases once they have reached their most deadly and costly stages". He called on Americans to "find common ground" on the health care system through "embracing prevention and better disease management". I couldn't agree more. There is no way we are going to have a healthy economy unless we have a healthy workforce. Let's do something about it! How? We need to develop and implement policies and procedures that make healthy choices easier for people. This includes improving the quality of physical activity at school and at work, creating a healthy food environment at home, and encouraging every employer to make sure every American has access to preventive care benefits. Chronic disease costs the US more than 1 trillion year and accounts for 75% of US health care costs. In a global economy, we need a workforce that is healthy and productive. We need to have systems in place that give people with chronic disease the tools they need to live and manage their diseases successfully. We need prevention, early diagnosis and better management of chronic medical conditions. We need to embrace employee wellness from the top brass down, improving health, and not just pay medical bills. For more information on this subject visit: http://www,businessgrouphealth.org/ or http://www.healthyamericans.org/

Learn How to Help Employees Understand Fat!

Many people still conjure up negative images when it comes to eating fat. The truth is certain fats are essential to life and good health! Essential fatty acids or essential fats, are needed in every cell,tissue, gland and organ of the body. Our brain needs them, our nervous system needs them as well as our reproductive system. Essential fats are broken up into the Omega 6 family and the Omega 3 family.

The body functions optimally with a 2:1 balance of Omega 6 to Omega 3. Most Americans, however, are getting a 20:1 ratio! This imbalance is largely due to a high intake of vegetable oils, margarine, and processed foods made with partially hydrogenated soybean oil, all of which are high in Omega 6. To compensate, it’s important to add foods to your diet that are rich in Omega 3 or to supplement.

Foods that are high in Omega 3 include:

• flax seeds
• walnuts
• cold-water fish (salmon, herring, mackerel)
• and sardines
  

Here are some tips you can post in the cafeteria on how to incorporate healthy fats into your diet:

• Eat fats and oils directly from whole foods without any processing or heat. Raw nuts & seeds, avocados, and olives are good examples.

• Purchase oils that are processed as minimally as possible. Look for words such as “cold expelled pressed”, and “extra-virgin.”

• Make your own salad dressings with pure oils. Typical ready-made salad dressings are made with inferior, overly-processed, damaged oils.

• Be diligent about getting Omega 3 fats into your diet with either whole foods (such as flax seeds) or by taking supplements.

• Avoid foods containing partially hydrogenated oils and deep fried fast foods.
  
• Avoid eating a lot animal fat since the highest concentration of toxins in animals will be found in their fat. This is why it is especially a good idea to buy organic dairy products.

For more information on eating healthy fats go to:http://www.med.umich.edu/umim/clinical/pyramid/fats.htm or http://www.mayoclinic.com/health/fat/NU00262

Reducing Sodium Intake is a Good Idea for Everyone!

Eating less sodium is a good idea for everyone! It is especially important for people who have high blood pressure. One way to have your employees get an idea of how much sodium they are taking in is to make a list and have them check off the things they do most of the time:

Example:

1. I avoid adding salt to my food.
2. I use herbs and spices to flavor
   food instead of salt.
3. I read food labels for
   sodium content.
4. I limit how often I eat processed
   foods (frozen dinners, canned
   soups, lunch meats) to twice a
   week or less.
5. I almost never eat “fast foods”
   like pizza, burgers, hot dogs,
   fish and chips, etc.
6. I rarely use salty extras like
   mustard, soy sauce, barbecue
   sauce, olives, or pickles.
   
   How many items did you choose?
   
   All 6: Great! Your sodium intake is probably quite low.
   4-5: Not bad, but still too high.
   Fewer than 3: You may not be taking the best care of yourself! Read on!
   
   Here are some healthier goals:
   Aim for LESS than 2000 mg of sodium per day (1 tsp). It is very difficult to measure exactly how much sodium you eat therefore, you should learn which foods contain sodium and how to eat less of these item. Here are some ideas:
   
   Many foods contain sodium including basic foods such as bread, margarine and milk. You probably eat 500-1000 mg of sodium per day just from basic foods and that is okay however, it does not leave much room for other foods with high sodium content. Foods that come in jars, cans and packages often contain high salt contents. So does most restaurant food. There are several tricks that will help you reduce the amount of salt you eat. Put something else in the salt shaker, such as pepper or another seasoning. Cook with herbs and spices instead of salt. If you're not sure how to cook with different seasonings try Mrs. Dash or Parsley Patch sold in grocery stores next to the other seasonings.The best idea is to eat more FRESH foods, fruits, vegetables, meat, chicken, beans, legumes and fishThink Fresh, Fresh and Fresher! For more information go to: http://www.lowsaltfoods.com/

What Actually is a Serving Size?

Keeping an eye on how much you are eating is important for good health. Help your employees understand how they can make small changes in their portion sizes and get big results. Some points to deliver:

• A healthy balanced diet for adults includes a mix of different foods each day
• Try to incorporate fresh fruit and vegetables into your daily food portions
• Aim for a variety of vegetables each week including dark green, orange, and purple colors
• Choose low fat milk products including yogurt, cheeses, and low-fat milk
• Adult needs about 6 ounces of grains per day (unless you are an athlete) so try weighing and make sure whole grains are the first ingredient on your list
• Include 5 - 6 ounces of protein per day including lean meats, poultry, fish, beans, peas, and nuts
• Try to limit portions of high fat, salty and sugary foods

One way to encourage these health messages is to make available portion controlled plate samples. In fact ScienceDaily (Jun. 26, 2007) — A plate and cereal bowl with markers for proper portion sizes appear to help obese patients with diabetes lose weight and decrease their use of glucose-controlling medications, according to a report in the June 25 issue of Archives of Internal Medicine, one of the JAMA/Archives journals. http://www.sciencedaily.com/releases/2007/06/070625193458.htm You can order portion control plates at Amazon.com or http://www.ezweightplate.com/!

The 7 C's of Successful Change!

National Nutrition Month
According to the Center for Disease Control and Prevention, data from two NHANES surveys show that among adults aged 20-74 years the prevalence of obesity increased from 15.0% (1976-1980 survey) to 32.9% (2003-2004 survey). These increasing rates are alarming because being overweight and obese increase the risk of many diseases including hypertension, Type 2 Diabetes, stroke, sleep apnea, and some cancers. This is why it is so important to start making changes today and lead the happiest and healthiest life possible. Making changes are never easy but here are the 7 C's of successful change that will help you take charge of your health:

• Caring enough to treat your body really well
• Choice to take small steps in a new direction
• Creativity to find a variety of food and fitness options
• Courage for new adventures and everyday challenges
• Comfort through tough times with relaxation (or even pampering)
• Confidence to take risks and to make normal mistakes
• Celebration of the progress toward a strong and healthy you !

http://www.eatright.org

It's Time to Celebrate National Nutrition Month!

Nowadays, our busy schedules make it hard to find the time to take care of ourselves by eating healthfully and exercising. National Nutrition Month is a perfect time to focus employees on seven simple steps to take control for better health. Here are some steps to help out!

Step 1: Breakfast is a habit to cultivate

Research shows that breakfast eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day. What you have for breakfast matters! Try to include:

• a breakfast that includes fiber, carbohydrates and healthy fat to get your metabolism moving faster.
• Good grab and go breakfasts like a banana with whole plain yogurt with oats and nuts

Step 2: Think Portion Control --- size it up

Don't feel you have to clean your plate when you're eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. Make sure to order a salad or soup to fill you up.

Step 3: Munchies can be healthful

Snacking isn't a bad habit if your mindful of how many calories you are eating. Eating frequently instead of waiting until you are ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.

Plan 4: Small changes make a big difference - to your waistline

Choose lower fat or mono saturated fat items. Eat your fruit instead of drinking it. Eat more fiber and you will get fewer calories.

Plan 5: Fit fitness in throughout the day; every step you take counts.

• the goal for good health is to accumulate 10,000 steps per day. To help keep track some people use an electronic pedometer
• Take your dog for a walk ever day If you don't have a dog, borrow your neighbor's, or just walk your "inner dog"
• Take the steps at work
• Walk around the block a few times
• Grab your co worker and go to the gym during lunch

Plan 6: Remember the basics of good nutrition

• Expand the variety of foods in your diet
• Add more fruits, vegetables and whole grains to the goods you already eat
• Select healthier fats - mono saturated like the fat found in fish, nuts, seeds, and olive oil

Plan 7: Remember to Treat yourself

• Pick a day or two in the week and have a treat that is planed such as dessert or entree that you really love. Watch the portion but the extra 100-200 calories you've eaten can easily be burned off with a 1-2 mile walk
• Challenge yourself with a fitness goal
• Treat yourself to a massage
• Try meditating, yoga or an old fashioned nap
• Take care of yourself as often as you can