January is National Oatmeal Month

  Jamal Mack, BS, Wellness Coordinator

According to the USDA, only 44% of Americans eat breakfast daily which means more than half of the population are not indulging in the proper morning maintenance of their bodies. Out of those 44% who do eat breakfast, 73% eat some type of sweetened cereal once or more for breakfast a week. Breakfast is the first meal of the day, setting the tone for your daily societal adventures. With that being said, we want to ensure that we are putting the right fuel in our bodies upon our awakening. Since January is National Oatmeal Month, what better way to start your January breakfast off than with the Quaker man himself? Oatmeal is a great way to enjoy a breakfast and due to its lack of (for lack of a better term) “potent” flavor there are a myriad of possibilities when it comes to adding to that flavor.

Quick Quaker Tips

  • Add a fruit : bananas, apple slices, strawberries, blueberries, raspberries, mangos, pineapples, and/ or peaches are good ways to add some extra flavor AND some extra nutrients into your breakfast treat
  • Add a natural sweetener: Honey, agave, and/or peanut butter are great natural sweeteners you can add to your oatmeal (can combine with fruit as well) to make that road from mouth to stomach a bit more pleasant
  • Experiment with different ingredients: Instead of regular oatmeal try flax meal, flax and quinoa meal, and/or steel cut oats. All of which taste a little different and are accompanied by some extra nutritional tools (omega-3s in quinoa/flax mix, fiber in steel cut oats, etc..)
  • Eat while fresh and hot: As tedious as this tip may seem you’d be surprised how a quick drop in temperature can sway the flavor of your oatmeal, it is best to eat it while still hot

For more interesting and TASTY ways to have your oats and oatmeal visit

http://www.shape.com/healthy-eating/meal-ideas/10-new-ways-eat-oatmeal

Now that we know are better aware of how to improve our oatmeal’s taste, I think it is imperative to keep in mind the “why” behind all this which is that we want to feel and be healthier each day. Starting off your morning with oatmeal has some great health benefits such as:

  • Weight loss- Oatmeal contains beta-glucan which helps promote to release of the peptide YY hormone. This hormone may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach.
  • Blood sugar control- Oatmeal’s soluble fiber beta-glucan, may improve insulin sensitivity and help lower blood sugar levels by forming a thick gel that delays emptying of the stomach and absorption of glucose into the blood
  • Cholesterol control- Once again that soluble super fiber beta-glucan has numerous benefits. It helps reduce blood cholesterol and sugar levels by promoting healthy gut bacteria and increasing feelings of fullness
  • Improved Skin- Finely cut oats aka colloidal oatmeal has historically been used to help treat dry and itchy skin and even helps treat symptoms of various skin conditions, such as eczema
  • Reduced risk of childhood asthma- A recent study found a link between oats and asthma in children under the age of 6 months
  • Relieve of constipation- With oatmeal being so fiber rich its no wonder this super food can assist with eliminating constipation

These are only brief descriptions of how/why oatmeal is so beneficial for us. For more information you may seek out information on

https://authoritynutrition.com/9-benefits-oats-oatmeal/

Well there you have it! HAPPY OATMEAL MONTH!!!! Now go celebrate with a bowl of the Quakers finest!

 

 

Find Your “Why”

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Jess Welch, Wellness Coordinator

Lose 10 pounds in 10 days! Twelve workouts to a flat stomach! Lose unwanted cellulite in just 30 minutes!

Tag lines like these pollute our media and are riddled throughout our everyday lives. Misinformation and misleading titles lead individuals to think sustainable weight loss is as easy as a snap of a finger. This leaves people feeling disheartened and unmotivated with continually fluctuating weights.  Not to mention, we live in a society which thrives on instant gratification; thus making the humbling reality of weight loss a tough pill to swallow.

One thing I have continuously learned is this: weight loss is hard. We wouldn’t have an obesity epidemic on our hands if it was easy as pie to avoid… well… pie! Oh, and bacon, ice cream, cheeseburgers, chips, and other sinful tantalizing treats. The old adage of “consistency is key” couldn’t be truer. But those three words are far easier said than done. Too often, I talk to people who have lost a whopping 55lbs in 4 months sometime in their past, gained it all back, lost 20lbs then gained that back too, plus some. The list of weight-loss attempts is never short and too often, I hear defeated voices whisper “I should do better, be better, and have better self-control.” Too many of my clients are consistently reliving their weight loss failures.

The other thing I know about weight loss is this: sustainable weight loss is slow. It is healthiest to lose 1-2 pounds per week. Like I said, sloooow. And when you’re staring at a scale that has a decline as slow as molasses in January, you lose hope.

So why try? Weight loss is difficult and time consuming. Why care? That’s an important question to answer and its one I cannot answer for you. For some people it’s as simple as wanting a pair of jeans to fit or to go to the doctor and finally not receive the advice of “you should really lose weight”. Maybe it’s more clinical, like getting off medications for high blood pressure or getting out of the pre-diabetic range. It could be psychologically deeper, like having a past of bullying or a severe deprivation in self-confidence. Your perception is your reality and once you find a reason captivating enough to make the hard work and patience worth it, weight loss will come easier, I promise!

If you can’t think of your “why”, answer this: What do you gain with weight loss? It could be that size of jeans you always wanted to be in or that number on the scale. You could gain the confidence you never had to rock that bikini you never thought you could. Maybe it’s just the accomplishment itself, the follow through to actually accomplish a goal once thought of as unattainable. Whatever it may be, I urge you to find your “why”. My message is to utilize this as step one in your final weight loss journey to a happier, healthier, you!

Going Beyond Diet and Exercise

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 Toni Sperlbaum, CWWPM, CHWC, Vice President of Sales & Marketing

When you think of the term “wellness program”, the first thing that often comes to mind when it comes to programming are diet and exercise.  More and more, however, we are seeing a more whole-person wellness movement in the field which includes not only diet and exercise, but many other factors such as financial wellness, stress management, ergonomics, spiritual wellness, and much more.

September is National Yoga Month, which means it’s the perfect time to offer onsite yoga classes at your facility or at least provide local resources and information to your members.  Luckily, yoga hits two birds with one stone.  Many yogis see their practice as their own personal escape, connecting deeply to their core values and philosophy.  It also combines physical postures, breathing exercises, meditation and stress relief.  Seventy seven percent of people report regularly experience physical symptoms caused by stress, and those who participate in yoga report reducing stress levels.

Outside of the mental benefits, no one can deny that yoga is a better workout than seems to those who haven’t done it before!  Not only does it improve flexibility, strength, and muscle tone, one 2011 study showed that 12 weekly yoga classes resulted in better function than usual medical care in adults with chronic or recurring low-back pain.  What this means for your health plan is less doctor or physical therapy visits!   It has also shown to reduce cholesterol and blood pressure, improve respiration and energy, and reduce cardiovascular disease. It’s really a win-win.

If you’re not a big fan of yoga, or feel you are unable to host a class onsite for whatever reason, I encourage you to put out a Deep Breathing, Meditation,  at-home yoga challenge to your members, or even a Lunch & Learn seminar regarding some of these topics.  As you can see from the few benefits I sited above (there are many more!), mental and emotional wellness are just as important as diet and exercise.  That makes healthier, happier, more productive, and lower cost employees.

Namaste.

Superman, The Hulk, The Flash, Mr. Fantastic & He-Man walk into a Gym……

   Ryan Hall  MS, CSCS, Wellness Coordinator

Superman, The Hulk, The Flash, Mr. Fantastic & He-Man walk into a gym…stop me if you have heard this one!  You’re probably wondering where I’m going with this.  Sit tight as I drop a little superhero analogy on you.  First off, a little comic book background on our subjects:

Superman (Muscular Endurance):  As the saying goes – “Faster than a speeding bullet. More powerful than a locomotive. Able to leap tall buildings in a single bound…nanana…it’s Superman!” With this intro behind us, Superman represents all that is seen as muscular endurance; speed, strength and power.

Hulk (Muscular Strength): The green giant with the strength to destroy buildings, throw a tank and pretty much put any power lifter to shame. I don’t know of a better epitome of muscular strength in the comic world.

Flash (Cardiovascular Endurance): Does this one really need any explanation? With the ability to move, think and react at light speeds as well as having superhuman endurance that allows him the ability to run incredible distances, there is no one better to represent cardiovascular endurance.

Mr. Fantastic (Flexibility): Some of you may be wondering who this one is, think Fantastic 4. Mr. Fantastic has the ability to stretch his body like a giant rubber band, i.e. he’s very flexible.

He-man (Body Composition):  Think Arnold Schwarzenegger in a loin cloth at his peak.  Yeah, that’s He-Man.  Not to mention the superhuman strength and speed.

Okay, introductions out of the way I’ll get to the point. My question to you is: who do you want to be? In other words, what is your goal? Too many people start off an exercise routine not knowing what they really want. They want to lose weight, get stronger, bulk up their muscle mass and be able to run a half marathon.  That all sounds fine and dandy, but you have too many contradicting factors.  You can’t bulk up and lean out at the same time.  It’s incredibly hard to build serious muscle mass and train for cardiovascular endurance.  And not to mention become a yoga master and dead lift 600 pounds.  The way you train needs to match what your goals are.

If you are looking to gain muscle mass and you are starting off as a scrawny 6 ft – 175 lbs, you will probably need to go through a bulking process where you are consuming extremely high amounts of calories and limiting your cardiovascular exercise in order to gain not only muscle, but some excess fat in order to push heavy enough weight to make the muscles grow.  You say you want to get faster and run a marathon?  You should probably skip max dead lift day.  Training the muscles to be able to work hard for long periods of time is your strategy.  Think lots and lots of lunges and core work.  You want that rock hard six-pack?  Nutrition should be your first thought, but moderately heavy weight coupled with moderate intensity cardiovascular exercise is your route.  And it is really hard to pull off a Handstand Scorpion Pose (yoga – look it up) if your traps, shoulders and biceps are so large that you can’t scratch the back of your own neck.

My advice here is to have a goal in mind before you step foot in the gym. Think long and hard, do you want to lose that spare tire?  Look good in a bikini?  Sculpt that chest and back?  Bench press 450 & Squat 600?  Are you thinking you’d like to try your hand at a marathon or triathlon?  Or do you just want to be Batman?  That’s my goal, just be Batman!

Batman (All Around Bad***): But wait, wouldn’t Superman embody this description? The answer is yes, except for the fact that he is not human and Batman is just like the rest of us. No special powers, no magical abilities, just grit, determination and looks good in a spandex suit.

The Definition of Healthy

Nicole Griswold, CHWC, Wellness Coordinator

What is your definition of ‘healthy?’ Give someone a topic that is considered healthy and I guarantee they will come up with a statement (even if it’s factual or not!) as to why it isn’t good for you.  Over the weekend, I had an epiphany; as a society, we will do whatever it takes to come up with a reason why something is unhealthy. Anything! With so many studies, opinions, and fads out there these days, we are able to find someone or something that will give a reason as to why something is unhealthy.

I’ll give a few examples. These are actual examples that I have heard through health coaching in corporate wellness, personal conversations, and social media.

  1. Avid runners have such horrible knee and joint issues. It just wrecks their body!
  2. Apples are bad for you because they contain sugar.
  3. Vitamins are a waste. They’re not as natural and effective as food sources.
  4. The fresh produce at the grocery store was picked past it’s prime ripeness, so it’s really lacking nutrients.
  5. That chicken isn’t good for you because it’s been processed.
  6. Going for a walk doesn’t burn that many calories, so it’ just a waste of time.
  7.  I had to take some broccoli off my plate so I wouldn’t go over my carb count.

What do you think? Do you agree with the above statements? I believe this trend has a lot to do with our underlying psychological instinct to achieve perfect health on top of our constant ability to produce excuses and reasoning as to why most of us are not healthy. Kind of like a “I do these healthy things but they don’t work because of *excuse* so you can’t blame me” type statement.

My two cents – Don’t overthink what you know is good for you. Don’t believe everything you hear. Educate yourself. Focus on the positives. Don’t compare your state of health to others. Create your own definition of healthy!