Monday, October 29, 2012

Healthy Halloween Treats



Traditionally referred to as "Hallow's Eve", our American Halloween shifted the holiday's focus to costumes, horror movies, scares and a lot of sugary treats. It has become synonymous with candy/treats, and can create quite a challenge in combining health with the holiday celebrations! While there can certainly be balance in fun traditions and enjoying a treat, there can also be room for healthier habits.

The list below provides some ideas for healthier seasonal treats for this year. With a little bit of creativity and help from health-conscious food companies, it isn't too challenging to enjoy your treat and be healthy, too!

Packaged options to hand-out:
  • Larabars
  • KIND bars
  • Emerald Cocoa Roast Almonds
  • Fruit Cups
  • Mini raisin boxes            
  • Chocolate-covered raisins
  • Popcorn
  • Single-serving boxes of cereal or granola
  • 100% Juice boxes
Not-so-tricky fun recipes for the kitchen:
 What are some of your favorite fall treats?
Let us know what recipes you would want a healthier version of, and we'll try to help out with substitutions and suggestions!

Happy Halloween!

Monday, October 22, 2012

The Most Important Hour of Your Workday



As I sit here on Monday looking at my to-do list*, sifting through e-mails and catching up on the news in our health, fitness and nutrition worlds, I’m wondering how the first hour of my day already flew by! This happens more often than not, as the morning is whisked away by answering notes, setting out tasks for the day and heading into meetings as they come and go. 

Without a plan, we can easily be distracted so easily. In most office environments, the culture heavily relies on computers and internet access. The world wide web is chock full of links, news flashes and social media outlets that can sidetrack us in an instant. Without a plan, the hours of our workday are gone without any real significant tasks successfully done.

To avoid the stress of tasks piling up without check-marks filling their boxes, have a strategy! The most time in your workday can be the first 60 minutes. Here are tips to set the tone for your day and get more done in less time: 

Write out your plan: Whether you prefer to use the Gmail tasks, Outlook flags or the old-fashioned pen-and-paper method (my personal favorite), write out what you need to get done that day.
*I set a to-do list at least one day in advance. Before heading home, I list what needs to be done the next day. For example, Friday evening means listing out the tasks for Monday morning. I comb through my inbox and review my calendar at least once while deciding which tasks are top-priority and must be done that day.  

Do First, then Check E-mail: The inbox can be the ultimate time-suck. We feel the need to respond to things right away, and then respond to things coming in, and then suddenly we’re already behind without ever having been ahead! Set a new tone by not answering each e-mail right as it comes in; things can wait**.
**For important e-mails, prioritize accordingly. Either use a filtering system, or try out sites/apps such as AwayFind to make sure you’re notified when something needs immediate attention. 

Set Time Limits: The hours in a workday can fly by when we’re immersed in various tasks. If you find that you occasionally spend too much time doing any one thing, use a timer! There are a ton of online options – e.g. OnlineClock.net, Timertimer.com, etc – allowing you to set a timeframe for any task, and/or a reminder to move on to the next!

Tackle Big Tasks First: As you’re able to, put big-ticket items on your task list first. Getting at least one top-priority, time-consuming task out of the way will help you feel more productive and successful in the day. Not to mention it relieves the stress that comes with a nagging to-do-list item!

Stick to the Plan: Try hard to stick to the list you’ve set for yourself, aiming to make it no longer than 5-6 tasks for each day. Staying on track with your plan helps you clear the list and get ready to be equally as productive and efficient tomorrow! 

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Use these five tips this week to see how you can revamp the first hour of you workday and reset your productivity level. Let us know what other tips you have that work for you!

Monday, October 15, 2012

Workday Stretch Session



Now it's no secret that sitting for hours all day isn't good for our health. Things like standing desks, exercise-ball chairs and walk-breaks make it easier to give your muscles some action and your sit-bones a breather.  We have some more suggestions for getting creative with the sitting situation - stretch it out! The following stretches target the major muscle groups that get tense or stiff after a full day of work (or traveling):

1. Arms & wrists -
Hold arms straight out to each side, making small circles with the wrists. Rotate clockwise and counter clockwise for 15-30 seconds each way.

2. Shoulders & neck -
Reach your arms behind you, and interlock your fingers so that your palms face. Lift your arms so you feel a stretch in your chest and front shoulders. Draw your chin down to avoid crunching the neck.

Stretch one arm out straight out front, and grab the elbow of the outstretched arm with your other hand. Pull it across your chest, stretching your shoulder and upper back muscles. Repeat on the other side.

3. Abs / Core -
Sitting or standing, reach one arm all the way up and tilt to the opposite side (ex: reach the right arm up and stretch toward the left side, stretching out the right side obliques/abdominals). Repeat on the other side.

Do seated leg extensions to work the core: Brace yourself on the chair and extend each leg straight out in front, one at a time. Hold at the top (straightened out, parallel to the floor) for 5-10 seconds, flexing and pointing the toes. Repeat on the other side.

4. Hip Flexors -
Kneel on the floor, using the tops of your shins as your base. Pick up your left leg and place the left foot on the floor, keeping the knee directly above ankle. Keep both hips horizontally aligned as you move your torso toward the wall in front of you, gliding the knee forward. You may feel a stretch in your calf and Achilles. Place the hands on the top of the left thigh for support. Hold for 30 second. Switch sides. Repeat.


5. Hamstrings, Back & Spine -
Lying on your back, bend your knees and put feet flat on the floor. Draw both knees into the chest and gently rock up and down. Then extend the left leg straight on the floor as you keep the right knee hugged towards the chest. Take a few breaths here and enjoy the hamstring stretch.

Keeping your right shoulder on the floor, guide the right knee across the midline of your body, towards the floor, with your left hand. It's okay if your knee doesn't touch the floor. Stop if you feel any pain at all. After 30 seconds, draw that knee back to center. Switch legs and repeat on the other side.

6. Chest
Place your hands on your head right behind your ears and press your elbows back as far as you can. Hold for 15 to 30 seconds. Relax, breathe and repeat.


For more ideas:
Simple Stretches That Can be Done in a Workday
Stretches for Desk-Workers

Wednesday, October 10, 2012

Webinar - Stay Well This Season


Stay Well This Season
Food and lifestyle tips to boost immunity and prevent illness

It's officially cold season, but that doesn't mean you have to get sick! Did you know that some foods can help boost your immunity and prevent illness? Check out this month's webinar for some of nature's best illness fighters - all of which can be found at your local grocery store. In addition to sharing the superfoods, we'll talk about how they actually help boost immunity and will share some simple, delicious recipe tips for you to try out at home


Monday, October 8, 2012

Chicken & White Bean Chili Soup



With the weather cooling down, turning on the oven and making soup has suddenly become appealing again. This is my new favorite soup - it's really easy to make and is sure to be a crowd pleaser. Serve as is or top with cilantro, grated cheddar cheese, hot sauce, or a dollop of plain Greek yogurt (for added creaminess).

Chicken & White Bean Chili Soup
Makes one large pot (about 4 quarts) - serves about 6

Ingredients:
·      2 small or 1 large onion(s), diced
·      1 Tbsp. olive oil
·      2 cans (4 oz. each) diced green chilies
·      4 cloves garlic
·      2 tsp. cumin
·      1 tsp. oregano
·      1/4 tsp. pepper
·      1/4 tsp. cloves
·      3 cans (14.5 oz. each) chicken broth (low sodium)
·      4 cups pulled rotisserie chicken
·      3 cans (15.5 oz. each) Great Northern white beans, drained and rinsed

Instructions:
1) In a large soup pot, sauté onions and oil together until onions are transparent.
2) Add green chilies, garlic, cumin, oregano, green chilies, pepper, cloves, and sauté 2 to 3 more minutes.
3) Add chicken broth, chicken, and beans. Bring to a boil; cover pot and simmer 15 minutes.
4) Serve hot and enjoy!

Serves 6. Nutrition per serving (does not include additional toppings): 390 calories, 6g fat (1.3g saturated fat), 46g protein, 38g carb, 11g fiber, 5g sugar, 500g sodium.

Monday, October 1, 2012

Plant-based Nutrition for Eating to Prevent Cancer



Welcome to Breast Cancer Awareness Month! This week we're focusing on easy ways to incorporate diet and nutrition habits into a healthy lifestyle that can help prevent certain cancer risks.  Eating a plant-based diet has been shown to decrease the risk of many types of cancer, including breast. In particular, a diet rich in natural compounds known as phytochemicals, found mostly in colorful fruits and vegetables, can promote health. Phytochemicals work together with vitamins and nutrients to combat disease, acting as antioxidants to protect against or repair damage to cells.

With that in mind, here are some tips for incorporating a plant-based, whole foods rich diet into your life this month.   

Have LESS:
  • Red meat
    Choose the leanest cuts to reduce saturated fat.
  • Processed meat
    Limit lunch meat, sausages, hot dogs, etc.
  • Trans fat
    Avoid packaged foods that include the words "hydrogenated" or "partially hydrogenated" on their ingredients label - that's trans fat!
  • Saturated fat
    Found mostly in animal products, such as meat and full fat dairy.
  • Refined carbohydrates
  • These foods (like white bread, white rice, etc.) have been stripped of their nutrients in processing.
    Choose whole grains and whole wheat options instead!
  • Refined sugar
  • Alcohol
    Limit to one drink per day.
  • Soda
    Soda interferes with calcium absorption and has no nutritional value.
Have MORE:
  • Whole foods
    Fruits, vegetables, whole grains, nuts, seeds, legumes, olive oil, etc.
  • Lean protein
    Fish, poultry, beans
    Fish also includes omega 3's, which will help reduce inflammation.
  • Whole grains
    Whole wheat bread/pasta, brown rice, barley, quinoa, bulgur, oats, etc.
  • Seasonings (salt-free)
    Tumeric and ginger in particular include antioxidants and are anti-inflammatory.
Interested in more advice? The American Cancer Society offers free over-the-phone counseling on nutrition by registered dietitians specializing in oncology. Follow-up materials and support is also offered. Call 800-227-2345 for more information.