Keep Kids Moving

Many parents struggle with keeping their teens active amid the constant lure of computers, phones, video games and technology. Less than 25 percent of adolescents aged 12 to 15 are reaching the World Health Organization's guidelines for physical activity. For this age group, the guideline is 60 minutes of moderate activity per day. Researchers in Iowa were interested in determining the impact families and friends of teens have on their physical activity levels.

The results of this recent longitudinal study, which included over 300 teens in the mid-western U.S., were published in the International Journal of Behavioral Nutrition and Physical Activity and included data collected over a five-year span. Accelerometer recordings of Moderate and Vigorous Physical Activity (MVPA) and psychosocial surveys of family and friend support of physical activity were documented when the teens were 13, 15 and 17 years of age.

This is one of the first studies to track adolescent psychosocial support combined with recorded physical activity. While both family and friend support was predictive of higher rates of MVPA within this five-year span, the effect decreased as they matured. Additionally, family and friend physical activity support measures when participants were 13 years of age were significantly predictive of support recorded at 17 years of age. 

Bottom Line: Encouraging physical activity at a young age is important as it may become more difficult to engage teens as they mature. Encourage them to be active in any way that interests them. Organized sports are not the only way to get moving; try other recreational activities such as hiking, gardening or swimming. Get involved as a family and have kids bring a friend along too! Teach kids the value of enjoying fun, active pursuits with friends and family; it will benefit them as they move toward becoming independent, healthy adults!

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Break the Fast for a Healthier Day

Breakfast is frequently an afterthought when we are rushing to get out the door in the morning. We are often reminded of the importance of eating a healthy breakfast, but does it affect our overall diet? A recent study, conducted by the CDC's National Center for Health Statistics, compared the daily food choices of participants on days they ate breakfast versus days they skipped breakfast.

Individual, free-living, adult participants, aged 20 years or older, were surveyed twice by 24-hour dietary recall as part of the NHANES annual survey. The NHANES survey is designed to represent the national characteristics of the US population. The first recall was conducted in person, the second by telephone. The data of more than 2,000 participants qualified for an evaluation of variation in food selection, both quantity and quality.

Participants typically ate a larger lunch when they skipped breakfast, but when total energy intake was adjusted for, both men and women consumed significantly less total fruit and whole grains on the days they skipped breakfast compared to the days they ate breakfast. For women, more added sugar was also included on days when breakfast was not consumed. This may suggest craving added sugars later on, after not having eaten in the morning. Consistent with this idea, it was shown that more snacks were eaten overall on non-breakfast days.

Bottom Line: Breakfast skippers may have a more difficult time getting fruits and whole grain servings into their diets, and may also crave more added sugars and snack foods. Try to choose a breakfast with a whole grain, a fruit and a protein to keep you satisfied and focused until lunch! 

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To Snack or Not to Snack?

To snack or not to snack? That is a question we hear a lot these days. Some experts believe snacking will help you consume fewer calories throughout the day because you will feel more satisfied at meal times, while other experts argue that snacking contributes to weight gain by providing additional calories during the day. A new study sought to clear up the confusion about snacking and the findings were published in the Journal of the Academy of Nutrition and Dietetics.

Researchers examined how snacking behavior impacted diet quality and BMI within a group of 233 adults in a Minneapolis community-based worksite nutrition intervention. Data on dietary quality habits was gathered over a 30-month period and focused on three 24-hour dietary recalls; two of the recalls occurred during the week and one during a weekend day. Dietary quality was assessed using the Healthy Eating Index 2010. The BMI of each participant was calculated using their measured height and weight.

While previous studies have looked at the at the overall relationship between diet quality and snacking, this study also reviewed the relationship between diet quality and energy contributed by different food group choices such as fruit and juice, vegetables, desserts, chips, nuts and sugar-sweetened beverages. The results showed that total snacking energy and frequency are not associated with diet quality or BMI, but the snack choice does have an impact. Higher diet quality was seen in those participants that chose snacks such as fruit, nuts and vegetables, while lower diet quality was demonstrated in those that chose desserts and sugar-sweetened beverages. Additionally, a higher percent of snacking energy from vegetables was significantly associated with a lower BMI, while a higher percent of snacking energy from desserts and sweets was significantly associated with a higher BMI.

Bottom Line: It is not necessarily the snacking frequency that impacts weight and diet quality, rather the type of food we choose to snack on. Fruits and vegetables make great snacks; they are packed with beneficial nutrients and fiber to help keep us satisfied between meals. Try cutting up your fruits and veggies as soon as you get home from the grocery store and place them in baggies for a convenient grab-and-go snack.

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Spice Up Your Life

As the weather gets cooler, you may want to add a little heat to your cooking. Spices are often used in meal preparation to improve or enhance the taste of food; however, spices may contribute more to your meal than flavor. Research has demonstrated many beneficial effects of spices and their bioactive ingredients; these ingredients have shown beneficial roles in obesity, various cancers and cardiovascular conditions. While the data suggests a profound influence on morbidities and mortality in humans, there has been a lack of evidence relating to consumption of spicy food and total disease specific mortality until recently.

Research published in The BMJ (formerly British Medical Journal) found that eating spicy food might contribute to a longer life. The study followed a population of about 500,000 men and women over a period of four years. The participants were asked how often they ate spicy foods in the past month: never or almost never, only occasionally, one or two days a week, three to five days a week, or six or seven days a week. Those who selected the last three categories were further asked to identify the main sources of spices used; multiple choice identified fresh chili pepper, dried chili pepper, chili sauce, chili oil, other or don’t know. Researchers looked at mortality rates related to the frequency of the consumption of spicy food. The participants who ate spicy foods six to seven days a week showed a 14 percent relative risk reduction in mortality compared to those that only ate spicy foods less than once a week.

The study did not specify how the spices were consumed or prepared; however, researchers did note a more positive association between fresh spices versus dried spices in terms of healthier outcomes. More research is needed to support the claim that spices may promote a longer life, but given the plethora of health benefits attributed to spices thus far, you may want to add a bit of heat to your next dish! 

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Get a Food Prescription

What if doctors could prescribe food as medicine instead of pharmaceutical drugs? Should we be stocking our fridge and pantry before stocking the medicine cabinet? Believe it or not, research suggests that certain foods and nutrients can double as medicine. A small but growing percentage of doctors are prescribing a healthier lifestyle, starting with food, in lieu of medications to prevent and treat some chronic diseases.

Oats

Studies show that oats, specifically the soluble fiber in oats, have cholesterol-lowering properties. A review published in The Nutrition Reviews Journal investigated whether recent studies support previous conclusions made by the Food and Drug Administration in 1997 that soluble fiber from oats lowers cholesterol and prevents heart disease. The results of the analysis showed that studies conducted in the last thirteen years support the claim that the soluble fiber found in oats may lower LDL (bad) cholesterol levels by 5 to 10 percent.

Turmeric

Many studies show that the golden yellow spice, turmeric, may help treat anti-inflammatory diseases such as arthritis. A study published in Alternative Therapies in Health and Medicine was conducted to test the level of pain relief in forty-two osteoarthritis patients. Turmeric capsules were administered three times a day to those with chronic pain. Results showed that the anti-inflammatory properties in turmeric were clinically relevant in improving joint pain in patients with chronic osteoarthritis. The pain relieving benefits of turmeric are considered mild to moderate; further research is needed to confirm these findings.

Hibiscus Tea

A study from the Nigerian Journal of Physiological Sciences found that hibiscus tea may help lower blood pressure. The anthocyanins in the hibiscus flower are thought to be responsible for the blood pressure lowering abilities of hibiscus tea. Anthocyanins are members of the flavonoid group of phytochemicals.

Bottom Line: Although these individual foods possess specific nutrients that are medicinal, they are not as beneficial when eaten alone. Nutrients work together in the body to provide health benefits, thus it is important to include these foods in balanced daily eating patterns. Always remember to consult a doctor before changing any medications or starting a new regimen

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The Science of Being "Hangry"

Do you ever wonder why you become grumpy when you are hungry? Enter the newfound term hangry. Hangry, a combination of the words hungry and angry, is defined as a state of anger caused by lack of food; hunger causing a negative change in emotional state. This term is often used in jest, but there is actually science behind why some people become angry and aggressive when they are hungry.

A study published in the Proceedings of the National Academy of Sciences of the United States of America sought to determine the scientific reason we become hangry. The study participants included 107 couples. The couples were required to check their blood glucose levels twice a day at times when blood sugar is typically low: once in the morning and once before bed in the evening. The participants’ aggression during these times of low blood sugar was measured for 21 days.

Results of the study demonstrated that low glucose levels predicted higher aggressive impulses. This may be because self-control requires energy, which is depleted when your blood sugar is low. 

Additionally, when your blood glucose levels drop to a certain threshold, your body will begin to synthesize and release hormones to increase the amount of glucose in your blood. These hormones include growth hormone, glucagon, epinephrine and cortisol. The latter two hormones are stress hormones. The release of these hormones may lead to impulsive behavior when blood sugar dips.

To avoid becoming hangry, it is important to eat something before you become too hungry and your blood sugar gets too low. Refined carbohydrates, such as sugar and chips, can result in a steep blood sugar spike that leads to a dramatic crash, making you more hangry than before. It is important to eat meals and snacks made with whole foods that are rich in nutrients such as fiber and protein. Foods high in fiber and protein help you stay satisfied for longer periods of time and prevent the blood sugar rollercoaster.

Bottom Line: Do not wait too long in between meals to eat; try to consume a balanced meal or snack every four hours. Plan to bring healthy snack and lunch options to school or work, such as hummus and carrots, Greek yogurt, nuts, apples, edamame or a whole-wheat turkey wrap.

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Losing Sleep Over Your Sleep-Deprived Workforce?

Sleep is the most overlooked element to a healthy body and mind. About 60-million Americans suffer from sleep disorders and insomnia. While many employers offer diet and exercise plans to improve well-being, sleep is now viewed as another critical component in employer-based health and wellness programs.

Wellness programs that include a sleep education component will be a priority for approximately 20 percent of all companies that offer health and wellness programs. Employers are in a unique position to influence sleep and the health while recouping some of the $63 billion annually lost due to a fatigued workforce. Insomnia and lack of adequate sleep affects safety, decision-making, absenteeism, presenteeism (attending work while ill or tired), work site injuries and driving accidents, and can result in expensive mistakes. Sleep-related healthcare claims continue to rise and include payments for doctors’ visits, hospital stays, prescriptions and over-the-counter drugs. Prolonged sleep deprivation contributes to chronic disease, obesity, depression, cancer, diabetes and mortality.

According to a University of California-San Francisco study, only three percent of the adult population performs well after a minimal amount of sleep. The body has a delicate system that regulates the drive to be awake and to sleep. Ignoring these urges and resisting the temptation to close our eyes can lead to sleep deprivation and common sleep disorders. While a portion of employees may have conditions that interfere with sleep such as sleep apnea, restless leg syndrome or prescribed medications, sleep techniques can be used by employees to aid in proper rest.

The National Sleep Foundation has a variety of tips and suggestions for employers when incorporating sleep improvement education in wellness programs. To start, employees should take a sleep self-assessment using sleep diaries to track and measure sleep patterns while noting sleep environment, daily activities, foods eaten and bedtime routines. Then, small modifications can be used to improve rest and sleep wellness. Employers can encourage employees to power down, set aside electronics and allow bodies and minds to restore.

Employers can introduce employees to solutions for sleep troubles including cognitive behavioral therapy, room environment modification, low blue-light exposure controls, pre-bedtime activities that promote proper sleep, appropriate food and drink, stress and anxiety management, and relaxation tools and techniques. Once employees have information and methods to modify sleeping habits, they can experience life-changing results within a matter of days and weeks.  

Wellness Workdays offers sleep education sessions as part of its comprehensive wellness programs. Contact us to find out what we have done for employers across the country and how we can help you create a well-rested and productive workforce.

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Trending: Employers Focus on Overall Employee Well-Being

As you evaluate your worksite wellness program this year, or start to make plans to implement one in 2016, read the Workplace Wellness Trends survey prepared by the International Foundation of Employee Benefits Plans. While traditional initiatives such as health risk assessments and wellness challenges continue to be popular, there is a growing trend to add newer, innovative benefits including mental health coverage, financial education, collaborative workspaces, free wearable tracking devices, standing/treadmill desks and encouraging vacation time use. Employers are looking beyond physical wellness and focusing on the overall well-being of their employees.

The survey found that the top traditional wellness initiatives include: 

• Flu shots (71 percent)
• Smoking-cessation (54 percent)
• Health risk assessments (51 percent)
• Health screenings (50 percent)
• Wellness/fitness challenges (42 percent)

The top non-traditional wellness initiatives include: 

• Vacation time/encouraging time off (66 percent)
• Mental health coverage (63 percent)
• Tuition reimbursement (63 percent)
• Community charity drives (57 percent)
• On-site events/celebrations (50 percent)

The survey notes that “organizations are offering wellness initiatives for different reasons—59 percent offer wellness primarily to invest in/increase worker health and engagement, while 41 percent primarily aim to control/reduce health-related costs.” The employers offering wellness programs are getting results. Ninety-three percent of companies that analyze their wellness ROI achieve a positive return on their investment. The survey reports that the average ROI per $1 spent is $3. The organizations that track more specific wellness efforts report improved engagement (54 percent), reduced absenteeism (45 percent), and a positive impact to their organization's bottom line (38 percent). 

If you are looking to implement a wellness program or need help enhancing an existing program, contact us. We take a comprehensive approach to wellness that is custom-tailored to your organization. We have worked with numerous companies to develop innovative programs that utilize cutting-edge wellness trends and research that positively impact the bottom line.

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Healthful Eating Or Unhealthy Obsession?

It is hard to imagine nutritious eating ever being considered problematic. But when an interest becomes an obsession, the pressure to make healthful choices may prove dangerous to one’s well-being. Orthorexia nervosa, a term that literally means “fixation on righteous eating,” is a disorder characterized by extreme or excessive preoccupation with avoiding foods thought to be unhealthy.

Sufferers of orthorexia often display obsessive-compulsive behaviors regarding preferences about the foods they are eating and avoiding. As with anorexia nervosa or bulimia nervosa, this troublesome relationship with food can lead to anxiety, stress, severe malnutrition, and in rare cases even death. Although the American Psychiatric Association does not recognize orthorexia as a mental disorder, it is still used as a diagnosis by some physicians and registered dietitians who have documented harmful consequences of the illness.

One clue that ‘healthful’ eating habits may be an unhealthy obsession is if they interfere with the individual’s social life. A person with orthorexia spends a lot of time thinking about and planning their food; the lack of control associated with eating outside of the home causes anxiety and may be avoided altogether.

Bottom Line: In today’s society, dedication to fitness and healthy eating is celebrated, and following a healthy diet and eating mindfully does not indicate one has orthorexia. However, when eating habits take up a significant amount of time and attention or straying from a specific food regimen causes extreme guilt and self-loathing, orthorexia may be present. When healthful choices produce anxiety, stress and obsessive behaviors, a multidisciplinary treatment approach may be warranted.

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Food Waste in America

In today’s society, many think of food as a disposable supply rather than a vital resource to live. Consequently, the largest source of waste in landfills is discarded food.  According to the Environmental Protection Agency, 35 million tons of food is thrown away each year. These food scraps rot in landfills and produce a dangerous amount of methane along with other potent greenhouse gases. By preventing overproduction and diverting unused produce, we can significantly cut the amount of food waste in our nation’s landfills.

The Bill Emerson Good Samaritan Food Donation Act was passed in 1996, which protects businesses from liability and encourages donation of food and grocery products to non-profit organizations. By recovering foods that have not been sold and repurposing it, we can feed the 50 million Americans who do not have access to enough food.  Supermarkets, hospitals, colleges, stadiums and venues can donate safe and healthy food to a food bank or food rescue organization. In addition to helping those in need, organizations can often claim tax benefits or be reimbursed for their donations.

Eighty-five percent of what goes into landfills is compostable. Composting can turn food waste into a valuable soil supplement. In October 2014, Massachusetts implemented a statewide commercial food waste disposal ban. This ban requires businesses and institutions to ship remaining food waste to an anaerobic digestion facility. Anaerobic digestion deposits organic wastes into an enclosed chamber where microbes break down material, producing energy-creating biogas. Biogas can produce both electricity and heat simultaneously and can be converted to natural gas used to fuel vehicles.

Bottom Line:  We can all play a role in preventing food waste before it is created. The average American household throws away 15 to 25 percent of their groceries. To help reduce your carbon footprint, plan out what you will eat, make a shopping list and stick to it, use what you buy, and eat your older food first. Many communities now have composting collection sites where families can drop off their food waste from the past week. Using prevention and diversion strategies, such as composting and anaerobic digestion facilities, can make a huge difference for our country financially and environmentally.

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