A Discussion of Healthy Habits and Workplace Culture

How does the culture of your office make (or break!) your healthy habits? 

Join the Wellness Corporate Solutions coaching team (@corpwellness and @WCSCoaches) for a 1 hour #fitatwork tweet chat this Wednesday, September 12th at 1 pm EST to discuss work-life wellness culture and ways to change the office environment for the better.

WCS dietitians Juliet Rodman, Heather Calcote, and Jared Rice are leading the first chat in a series of workplace wellness twitter conversations, along with York Common Cents health blogger, Emileigh Clare.

Let’s get the dialogue flowing (in less than 140 characters!) and get to the heart of this issue. No matter your place in the office hierarchy, we’d love to hear your ideas, see what health initiatives you currently have in place at your office, and offer easy, actionable suggestions for improvement.

Spread the word!

#fitatwork

In Light of St. Patty's Day...How to Get the Most Bang for Your Caloric Buck

Just how much green beer did you down on St. Patrick’s day? Did you engage in the debauchery, or did you treat it like any other day of the week?

As a young professional and current DC’er, I witnessed some pretty reckless binge drinking over the weekend, but didn't realize the extent of the calories consumed.

Women’s magazines and the occasional scientific study encourage us to sip red wine to maintain heart health, and remind us that, in moderation, nothing is truly off limits. But, on major drinking holidays (think: Mardi Gras, St. Patty’s Day, Fourth of July, etc.) calorie consumption from beverages alone can wreak havoc on your healthy habits.

Blue Moon, a favorite at DC bars, has 171 calories per 12-oz bottle. Drink one (or two, or three!) in addition to munching on happy hour snacks, and the average individual risks adding significant pudge around the midsection over time.

What about the college classics? Coors light, PBR, Bud light. All three of these adult beverages pack in over 100 calories per bottle. Your best bet when it comes to beer that still contains a comparable alcohol content is Busch Light (95 calories per 12-oz).

The quintessential St. Patrick’s day drink – the Irish Car Bomb – packs a whopping 237 calories per 12-oz glass. Worth it? Opt for a Guinness instead. At 126 calories, it's certainly an improvement over the mixed drink.

A glass of red wine (5-oz) has a little over 100 calories but offers 25% more alcohol as the same amount of beer. Clearly, wine is not the drink of choice on St. Patty’s day, but a glass of merlot offers more heart healthy benefits than a beer. In fact, for individuals who exercise regularly, eat healthfully, but still suffer from low HDL cholesterol levels, drinking wine can actually boost "good" cholesterol and decrease their cardiac risk.

Many Americans turn a blind eye to calorie consumption from drinks, ignoring the fact that sodas, smoothies, frappuccinos, and booze are some of the worst diet saboteurs out there.

(Remember to drink in moderation and never get behind the wheel after imbibing!)

Make Healthy Choices - No Excuses!

When work took me out of the office earlier this week, my healthy behaviors took a hit. 4 AM wake up calls meant my morning run went out the window. A granola bar in the car took the place of a healthy, mindful breakfast. And, perhaps most disruptive, the exhaustion that set in at noon led to lethargy and carbohydrate cravings before dinnertime.

Luckily for me, travel is not a major component of my job so a few days of unhealthy habits won't completely derail my lifestyle. But, for those workers who are regularly on the go or constantly face a shake-up to their routines, it’s important to recognize what leads you off course and how to find time to make health a priority.

A recent Lululemon blog post offers five tips for sticking with a running routine that is applicable to all facets of wellness. Thanks to the article, I found myself marching in place during commercials while watching 30 Rock re-runs on my couch. True, it wasn’t the same as going for a run, but at least I kept my muscle fibers from going comatose.

Read on for WCS methods to stay on track when obstacles arise.

1. IF this, THEN that. Think of wellness as a seesaw in motion, and always strive for balance. IF you don’t have time to exercise because your schedule is disrupted, THEN spend that day eating more healthfully.

2. Take a nap. Research shows that lack of sleep leads to weight gain over time. If early mornings, jet lag, or work-induced stress lead to a lack of Zzz’s, take a cat nap in the afternoon (stick to 30 minutes to avoid insomnia that night) and awake refreshed and mentally alert.

3. Check out pinterest for some fitness motivation. The aesthetically-appealing, emotive imagery on the photo site has increased membership in record numbers. Take advantage of the inspirational quotes, fitness attire, and exercise suggestions to nudge you towards a workout.

4. Set a goal. Even if you pledge to fit in just one ten-minute walk per day, or promise to do 10 push-ups three times a day, stick with it.

5. Just do it. Early morning meetings and after-work commitments can make it hard to stick with a routine. It’s impossible to control every situation, so if you find yourself with an unexpected 30 minutes of free time, use it for wellness. Cut up vegetables for snacking later that week, go for a 20 minute walk around the block, or step away from the computer screen and read outside.