Evening Exercise May Burn More Fat

As we make choices to live healthier, many of us vow to wake up early and exercise each morning. Unfortunately, the snooze button and a cozy bed can thwart good intentions. Exercising at night may be an effective way to reach missed morning goals. New research shows endurance exercise later in the day may actually help burn more fat.

A randomized control trial looked at 14 male adults to compare response to exercise in the morning and evening. The study found that participants had higher levels of inflammation and fat breakdown after evening exercise when compared to morning exercise. Though inflammation is often viewed as bad, it is a good response to exercise. The slow burn of long-term inflammation that contributes to chronic disease is not the same as the acute inflammation caused by exercise. In fact, exercise helps decrease chronic inflammation. The researchers believe the increase in acute inflammation after exercise (specifically interleukin-6) may be the cause of increased fat breakdown. The difference in morning and evening exercise response may be linked to circadian rhythms, which effect hormone levels that mediate inflammation and fat breakdown.

Bottom Line: The best time of day to exercise is the time of day you are able to stick to!

So if waking up for morning cardio fails, evening aerobics has its merits. Schedule exercise in your calendar like you would any other appointment to ensure you stick to it, no matter what time of day it is.

Source 

Visit Wellness Workdays for more information about our worksite wellness programs

Marathon Television Viewing Affects Eating Habits

Marathon viewing has become a favorite way to watch television. Marathon viewing or binge watching is the practice of watching television shows for a long time span, usually between two to six episodes in one sitting. Spending countless hours in front of the television may seem like a great way to relax and unwind, but research shows that binge watching is not healthy for our waistlines. This new trend isn’t just changing how we watch television, it is also affecting how we eat.

Lilian Cheung, director of health promotion and communication at the Harvard T. H. Chan School of Public Health, states, “There’s convincing evidence in adults that the more television they watch, the more likely they are to gain weight or become overweight or obese." It is not just the number of sedentary hours associated with binge watching that is the concern. Poor dietary choices related to frequent exposure to unhealthy food and beverage advertisements, more opportunities to engage in mindless eating, and interference with adequate sleep also negatively impact health.

A recent study published in the International Journal of Communication and Health surveyed 591 undergraduate students on their television viewing, eating and drinking habits. Consistent with past research results, the researchers found that the more participants watched television, the more they engaged in unhealthy eating. Television provides a distraction, while eating and mindless eating may lead to overeating due to missed satiety cues.

While overall viewing time significantly impacts eating behaviors, the genre of the television show may also influence how much we eat. Researchers observed that participants watching action content ate twice as much compared to participants watching a talk show. Participants watching sad content ate 55 percent more than those watching upbeat content. Researchers suggest that people consume more when watching action shows because they are keeping up with the pace of the content. The stress-response and subsequent emotional eating may also play a role in the increased food consumption related to action-packed or sad shows.

Bottom Line: You do not need to give up snacks altogether when watching television, but it is important to be aware of how marathon viewing may lead to binge eating. Practicing mindful eating is important to better control food intake; eating without distraction allows for greater awareness of hunger and satiety cues. If you do want to munch during extended viewing, put out healthier options such as fruit slices, sliced veggies and hummus, or popcorn. Make sure to get up and stretch your legs between shows; a simple circuit of exercises such as jumping jacks, push-ups and squats will get your heart rate up.

Source

Visit Wellness Workdays for more information about our worksite wellness programs

Eating Thoughtfully

Do you ever eat because you’re bored, tired or stressed? Do you ever eat quickly and end up eating way more than you wanted to without realizing it? Nearly everyone experiences these eating behaviors occasionally, but a study published in the Journal of Complementary Therapies of Medicine demonstrates the weight loss and food relationship benefits of becoming a more mindful eater.

The study involved ten adult participants categorized as obese with an average body mass index (BMI) of 36.9 kg/m2. By participating in a six-week Mindful Eating and Living (MEAL) training program, the participants were able to lose weight and score higher on measurements of awareness, observation and cognitive restraint. The program focused on teaching skills such as mindful meditation with eating, paying attention to hunger cues, and becoming aware of emotional and cognitive states associated with eating. Outcome measurements were taken at baseline, at the end of the six-week intervention and three months after the study as follow-up. Results were significant. Every participant lost weight; the average weight loss was nine pounds over the twelve weeks (creating an average BMI decrease of 1.3). An average decrease in C-reactive protein from 0.30 to 0.24 mg/dl was also demonstrated. C-reactive protein is associated with inflammation in the body and is often elevated in obese individuals. Psychologically, moderate to large decreases in stress, hunger, depression and binge eating were observed, indicating a healthier relationship with food was achieved among the participants.

Bottom line: This may have been a short study with a small population, but you can benefit from practicing mindful eating no matter what weight you are. As a busy individual, it’s easy to not pay attention to what you’re eating and how you feel. Not only can mindful eating help you be more in tune with hunger cues, it can also reduce stress eating and make your meals more enjoyable.

Source

Visit Wellness Workdays for more information about our worksite wellness programs

Spice It Up: The Health Benefits of Cinnamon

With winter in full swing, enjoy the warmth of seasonally spiced foods. Add flavor and kick the sugar with cinnamon. This nutritious spice has a sweet flavor to help reduce the need for sugar. Cinnamon is culled from the bark of tropical evergreen trees and is packed with protective phytochemicals. A recent review published in BMC Complementary and Alternative Medicine shows the many health benefits cinnamon has to offer. Of the 70 studies reviewed, cinnamon was found to safely promote the following:

• Anti-microbial: Cinnamon has been shown to fight against many microbes including human rota-virus, salmonella and thrush.
• Lowers glucose: The spice can improve diabetic symptoms in humans. Cinnamon reduces blood glucose levels by lowering glucose absorption in the intestine and increasing absorption into cells where it is needed. It also increases glucose metabolism and insulin sensitivity.
• Lowers blood pressure: Cinnamon has been shown to have a dose response reduction in blood pressure in rat studies. In other words, the more cinnamon the rats were given, the greater the drop in blood pressure. 
• Lowers cholesterol: In mice and rabbit studies, the spice increased good HDL cholesterol while lowering bad LDL cholesterol.
• Antioxidant: Cinnamon oil has powerful antioxidant capacities. Subjects given cinnamon supplements have had increased free radical scavenging and decreased oxidative damage. 
• Healthy skin: Collagen production slows with aging, causing wrinkles and bags. Cinnamon extract has been shown to promote collagen formation in skin cells. 
• Osteoporosis prevention: Cinnamon has demonstrated that it can inhibit the cells that break down bone.
• Liver health: Rats treated with cinnamon showed a reduction in liver damage after sustaining injury compared with control rats.

Bottom Line: Cinnamon has long been used for herbal remedies. It has been studied extensively in cells and animals with positive results. Some studies show positive health outcomes in humans, but there is still a need for more research to fully understand the health impact of this phytonutrient dense spice. For now, it is certainly a healthy alternative to sugar with a warm, comforting flavor.

Source

Visit Wellness Workdays for more information about our worksite wellness programs

Three Factors Determine Wellness Program Success

Worksite wellness programs can reap strong ROI and have positive financial benefits on employers’ health care costs. According to recent research, the economic success of these programs is dependent on three factors:

• Establishing clear goals or expectations for the program over a defined period of time
• The primary focus of the program (disease management vs. lifestyle programs)
• Using best practices to enhance overall program success

Goals
An employers' goals can focus on concrete measures such as reduced health care utilization, which can be measured; or softer measures, such as greater productivity, increased presenteeism or higher morale, which are harder to quantify.

Program Focus
Wellness initiatives generally focus on two areas, as mentioned previously: disease management and lifestyle programs. Both play important roles in employee well-being; however, with regard to ROI, current research from the RAND Corporation suggests that disease management programs have demonstrated significant savings, while lifestyle programs show a lower level of direct return.

Looking at the ratio of reductions in health care costs to program cost, RAND determined that the overall ROI for worksite wellness programs is $1.50, whereas returns for the individual components differ dramatically. The ROI for disease management programs is $3.80 but drops to $0.50 for lifestyle management initiatives.

While RAND researchers do not think lifestyle management programs are worth the investment, other highly regarded professionals such as Leonard Berry, who wrote “What’s the Hard Return on Employee Wellness Programs?” for the Harvard Business Review, disagree. Berry notes: "Although some health risk factors, such as heredity, cannot be modified, focused education and personal discipline can change others, such as smoking, physical inactivity, weight gain, and alcohol use — and, by extension, hypertension, high cholesterol, and even depression. The results are worth the effort." Other researchers have found that the ROI from lifestyle interventions accrues over time and needs to be measured in the long term, noting that employers need to get ahead of illnesses to control and manage employee healthcare costs.

Best Practices
Most researchers agree that ultimately the success of a wellness program lies in adoption of best practices including: the development of a wellness culture supported by all levels of management through visible participation, effective and creative communications with employees that are continually refined and delivered through diverse media, offering a variety of accessible activities and pursuits, and ongoing programmatic assessment with methods for employee input.

Source

Visit Wellness Workdays for more information about our worksite wellness programs

Incentives Engage Employees, Improve Health and Reduce Costs

A three-year study by Cigna finds that incentives engage workers, improve employee health and make health care more affordable. The study of 200,000 people also provided evidence that individuals with correctable health conditions are more likely to incur high costs. For instance:

• An employee with a body mass index (BMI) over 30 increases total health care costs by an average of $2,460 per year, adding $492 to annual out-of-pocket expenses
• An employee with a cholesterol reading of more than 240 increases total health care costs by $1,644 per year, adding more than $353 in annual out-of-pocket expenses
• An employee with two or more chronic conditions (unhealthy BMI, blood pressure, cholesterol, and/or blood sugar) increases total health care costs by nearly $9,000 per year, adding almost $1,300 in annual out-of-pocket expenses

Researchers also noted that individuals who did not participate in biometric screenings have higher health costs. For example, those who have not had a biometric screening to measure blood pressure incur health costs that are $2,064 higher per year than those who have verified that their blood pressure is below 140/90. The same trend was seen for those who had not had a biometric screening of their blood glucose values -- on average these individuals incur health costs that are $1,332 higher per year than those who have verified that their blood glucose is lower than 100.

The good news is that with better health programs, incentives and guidelines, employee behavior can be modified and produce better clinical outcomes and reductions in overall health care costs. Incentive programs such as consumer premium discounts and health spending account funds can be the impetus for individuals to participate in biometric screenings, engage in healthier behaviors and improve their clinical outcomes and costs.

The Cigna study found that incentives significantly impact wellness program participation and results.

• Incentives more than doubled biometric screening rates from 20 percent to 55 percent in 2014
• Incentives increase the probability of engaging in a coaching program by 24 percent and by 30 percent for populations with chronic conditions
• Incentives significantly increase the probability of setting and meeting goals with a health coach, by 18 percent and 43 percent respectively
• Incentives reduced total medical costs by approximately 10 percent for those over 50 or with chronic conditions
• Incentives increased the probability of meeting biometric targets:
• BMI less than 30 – an improvement of nearly 36 percent
• Total cholesterol less than 240 – an improvement of nearly 11 percent
• Blood pressure less than 140/90 – an improvement of more than 47 percent

The rewards of better health and a reduction in health care costs are real. Wellness Workdays works with a number of employers in a range of industries to offer screening programs, manage chronic conditions and develop incentive plans. Contact us to learn more.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Hot Topic: Vegetarian Diet

The vegetarian diet is gaining popularity given its proven health benefits. Many people are making a shift away from red meat and poultry and opting to include more plant-based proteins. As more and more people begin to make this shift in eating patterns, both vegetarians and non-vegetarians have questions about the safety and health benefits of this diet. In this article, the top questions are answered according to the position of the Academy of Nutrition and Dietetics.

What are the different types of vegetarians?

Vegetarians who consume plant-based foods and dairy products are known as lacto-vegetarians. Those who consume plant-based foods and eggs are called ovo-vegetarians, and those who consume both dairy and eggs are called lacto-ovo vegetarians. Vegans consume only plant-based foods; they exclude meat, poultry, dairy and eggs.

Do vegetarians need to take supplements?

Most people can meet all their nutrient needs on a well-balanced vegetarian diet. However, research shows some plant-based eaters, especially vegans, may need to supplement with vitamin B12 since there aren’t any adequate plant-based forms of this nutrient. Other nutrients to consider include vitamin D and iron. Vegetarians and vegans can get vitamin D from fortified orange juice, cereals and mushrooms, but a supplement is recommended if dietary intake is inadequate. Vegetarians can get iron from plant-based foods including beans, tomatoes, baked potatoes, soy beans and green leafy vegetables. Combining iron-rich foods with vitamin C-rich foods, such as broccoli, kale, citrus fruits and collard greens can help boost iron absorption.

What foods should vegetarians eat to get enough protein?

The Recommended Dietary Allowance of protein is 0.8 grams of protein per kilogram of body weight. However, research shows that protein in plant foods is not absorbed as readily in the body as the protein from animal foods. Thus, it is recommended that vegetarians and vegans aim to get one gram of protein per kilogram of body weight; this is about 68 grams of protein for a 150-pound adult. Plant-based protein sources include legumes, whole grains, nuts, nut butters, soy products and seeds.

Will a vegetarian diet lead to weight loss?

Research does show that vegetarians and vegans tend to weigh less than non-vegetarians and that a plant-based diet supports short-term and long-term weight loss.

There are many people following a vegetarian diet who do not lose weight or achieve a healthy weight. A healthy vegetarian diet is not as simple as excluding meat; a vegetarian diet should include plenty of fruits, vegetables, whole grains and legumes. Simply replacing meat with processed, refined vegetarian foods can harm weight loss efforts. For weight loss and weight maintenance, the focus should be on high-fiber, nutrient-dense foods.

Bottom Line: Overall, research shows that a vegetarian diet can be very healthy and may prevent chronic disease and promote a healthy weight. There is much more to a vegetarian eating pattern than simply excluding meat; a well-planned vegetarian diet that includes a variety of colorful plant foods is necessary to meet all nutrient needs. Those interested in following a vegetarian diet can read more information on www.eatright.org or work with a registered dietitian for a well-balanced plan.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Release of the 2015-2020 Dietary Guidelines

Every five years, the U.S. Department of Health and Human Services and the U.S. Department of Agriculture jointly publish a report on nutritional and dietary information and guidelines for the public. Recently, the 2015-2020 Dietary Guidelines were released. The Dietary Guidelines are designed to help all individuals consume a healthy, nutritionally adequate diet. The detailed document is a lengthy read, but don’t worry -- we have summarized the key messages in the report.

• Follow a healthy eating pattern. Instead of focusing on specific nutrients, it recommends focusing on your eating pattern as a whole. The report notes that all food choices matter. Aim to consume a healthy diet at an appropriate calorie level to maintain a healthy weight and reduce the risk of chronic disease. The Dietary Guidelines describe a healthy eating pattern as one that includes a variety of fruit and vegetables, grains, fat-free or low-fat dairy and protein foods such as poultry, eggs, lean meats, seafood, legumes, nuts, seeds and oils.
• Focus on variety, nutrient density and amount. The Dietary Guidelines recommend choosing a variety of nutrient-dense foods across all food groups. Nutrient-dense foods contain essential vitamins and minerals, as well as fiber and phytochemicals.
• Limit calories from added sugars and saturated fats and reduce sodium intake. The report recommends limiting foods and beverages that are high in sugar, fat and sodium. Specific recommendations are to consume less than 10 percent of calories per day from added sugars, less than 10 percent of calories per day from saturated fat and less than 2,300 mg of sodium per day.
• Shift to healthier food and beverage choices. The typical eating patterns of most people do not align with the Dietary Guidelines. The report notes that about three-fourths of the population has an eating pattern that is too low in vegetables, fruits, dairy and oils, and too high in saturated fat, added sugar and sodium. Choose nutrient-dense foods and beverages across all food groups in place of less healthy options. Every food choice is an opportunity to move toward a healthy eating pattern. Small shifts in food choices can make a big difference.

Since their release, the Dietary Guidelines have been under scrutiny by health professionals. Some argue that the guidelines did not go far enough with their recommendations; the adverse health effects of consuming red and processed meat and sugar-sweetened beverages were not included. 

Bottom Line: The 2015-2020 Dietary Guidelines emphasize healthy eating patterns that include a variety of nutrient-dense foods and limit saturated fat, sodium and added sugars. Although the guidelines do not advise reducing the consumption of red and processed meats and sugar-sweetened beverages The Dietary Guidelines Advisory Committee, which reviewed the scientific evidence, did recommend the reduction of these foods.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Make Your Resolutions Stick

Every year when January rolls around, roughly one in three Americans resolve to better themselves in some way. Unfortunately, a much smaller percentage of people actually make good on those resolutions. In fact, only about 46 percent of people are still on target with their resolutions six months later. Try these tips from a behavioral psychologist who specializes in behavior modification and motivation.

• Clearly define your goals. Many people make big goals in the spirit of New Year’s, but the key is to make goals that are specific, measurable, achievable, relevant and time-bound. The first step to behavior change is to clearly understand what "it" is.
• Track your progress. Measurements of your progress will be a source of motivation as you reflect on where you started and where you are. They can also help you identify plateaus so you can adjust your efforts if needed.
• Have patience. Make sure your goals are realistic and realize that progress is never linear. Making lasting changes takes time.
• Publicize your goals to friends and family. Announcing your resolutions and getting the support of those close to you increases your odds of achieving your goals.
• Put it on your schedule. Make your goals a priority and schedule them into your calendar. If fitness is your goal, schedule your workouts. It you want to declutter and reorganize, schedule clean out time. Think of these time blocks as important appointments.
• Stop “all or nothing” thinking. The difference between doing something and doing nothing is huge. Any effort towards your goal is better than no effort.

Bottom Line: As you make your resolutions for 2016, remember to put a plan in place to help you achieve your goals. While it is great to make big goals for yourself, remember to also celebrate the small victories along the way! Here’s to a happy and healthy New Year! 

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Exercise Positively Impacts Postmenopausal Women

Listen up, ladies! Is one of your New Year’s resolutions to exercise more in 2016? A recent study on the effect of exercise on body composition in postmenopausal women may provide all the motivation you need.

It’s no secret that exercise is good for you, regardless of your age. However, a recent study from the University of Massachusetts Amherst, which was presented at the annual meeting of The North American Menopause Society (NAMS), demonstrates that some types of physical activity have greater impact on body composition in postmenopausal women compared to premenopausal women.

On average, women who have reached menopause have higher BMIs, larger waist circumferences and higher percentages of body fat than women who have not gone through menopause. The good news is that postmenopausal women may have more control over their body composition than their premenopausal counterparts since their body is more impacted by light physical activity, such as walking or yard work. On the other hand, postmenopausal women also tend to be more impacted by sedentary behavior.

A total of 630 premenopausal women and 274 postmenopausal women participated in this study. Accelerometers were used to estimate the amount of time participants spent in various types of physical activity and sedentary periods. The data demonstrated that the postmenopausal women, on average, exhibited less total movement and more sedentary time throughout the day than premenopausal women. Also, as expected, higher total movement and physical activity were associated with a lower BMI, waist circumference and percent body fat, but not to the same extent in both groups. Light physical activity had a significantly greater positive impact on the body composition of postmenopausal women compared to premenopausal women. Researchers also found that sedentary behavior had a greater impact on waist circumference in postmenopausal women compared to premenopausal women.

Bottom Line: Regular exercise touts many benefits for women of all ages, including increased energy and improved bone density. As women go through menopause, physiological changes may lead to a decreased motivation to exercise. This study sends an important message that every little bit makes a difference -- especially as we age. And remember, a light, fifteen-minute workout is always better than not doing one at all.

Source

Visit Wellness Workdays for more information about our worksite wellness programs