Breakfast: To Skip or Not to Skip?

We’ve always heard that breakfast is the most important meal of the day, but is it really? What does the research say? Louisiana State University Agricultural Center alumni professor Sharon O’Neil and fellow researchers searched for the answers to these questions in their research study on breakfast. Researchers looked at the National Health and Nutrition Examination Survey (NHANES) and What We Eat in America data, categorizing the participants into twelve separate eating patterns.They then analyzed the health and diet quality of the participants who fell into each category. Their findings show that breakfast is an important meal, but it is also important to consider what type of breakfast you eat. 

The study found that eating breakfast is associated with lower body weight, less obesity and smaller waist circumference than skipping breakfast. This was particularly true for those who ate a breakfast consisting of ready-to-eat or cooked cereal, fruit or fruit juice, and low-fat milk. These breakfast eaters also had a higher intake of key nutrients, fiber, vitamins and minerals, and ate fewer less-desirable ingredients such as saturated fat, sugar and sodium. Interestingly, the breakfast skippers had the highest overall intake of added sugars, even though their caloric intake was lower than the other groups. This may suggest that skipping breakfast sets you up for a poor eating pattern the rest of the day.

On the other hand, participants who consumed breakfasts high in refined carbohydrates such as donuts and other pastries ate more added sugar than other breakfast eaters, although they still consumed less than the breakfast skippers. Those who consumed large amounts of breakfast meats and eggs had higher intakes of sodium and saturated fat than any other category, including the breakfast skippers. So, it’s not enough to eat breakfast to reap the health benefits, you need to eat the right kind of breakfast.

Bottom Line: It appears that in order to get all the nutrients you need every day, breakfast truly is a must. By eating breakfast as part of an overall nutritious eating plan, you are well on your way to having a healthier body. Remember, a healthy breakfast does not have to be an elaborate meal. Breakfast options that are quick and balanced include Greek yogurt with berries, oatmeal made with milk and topped with fruits and nuts, or whole grain toast with mashed avocado and a hard-boiled egg. 

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Keep Track to Stay on Track

Would you like to make the most of your weight loss efforts? Keeping a food diary and tracking exercise and weight loss progress are techniques that have been around since the 1970s and are known to be beneficial in helping people lose weight. With the introduction of computer and smart phone apps and wearable tracking devices, there are many ways to monitor your food choices and progress, in addition to good old paper and pen. Emerging research published in the Journal of the Academy of Nutrition and Dietetics offers some strategies and solutions to ensure that your weight management journey is a successful one.  Keep these three things in mind:

Your Lifestyle

The kind of system you use to monitor your lifestyle changes is not what is important but rather that you use some kind of system at all. Whether you choose a smartphone app to track your progress, a computer program or website, or a paper and pencil food diary, make sure it is a choice that reflects who you are and how you operate in the world. If you are on your cell phone constantly, a smartphone app might work best for you. If you’re at your home computer 24/7, then look for a website or computer program that suits you. If you’re not computer or technology savvy, then a notebook and pen may be the right approach. Wearables are also great for tracking your activities and decreasing sedentary activities, although they should be coupled with some other type of food monitoring system to be most effective.

Consistency

Researchers looked at several different studies, and the consensus is clear—greater adherence to self-monitoring habits consistently resulted in greater amounts of weight lost. Those who regularly and frequently recorded their food choices, activities and weight had better success at losing weight and keeping it off.  Although there are some studies to suggest that an app on a mobile device is the most convenient, and therefore the most likely to see continued use, remember that the best approach is the one you’ll use most consistently.

Support 

The most successful outcomes studied involved participants who not only monitored themselves but had some type of support. This support can come in the form of feedback from a mobile device, support of peers in a group or online network, email reminders, or a personal response from a dietitian or other weight loss coach. Whether it’s a simple “thumbs up” or something more, the support you get from others helps keep you motivated and on track. 

Bottom Line: No matter how you choose to do it, tracking your healthy lifestyle changes will enhance your chances of achieving healthy weight loss and maintaining it for the long term.  It doesn’t have to be tedious or complicated—it just has to get done!

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Stress Less and Lose Weight

How do you tend to cope when you’re feeling on edge? Talk to a friend? Go to the gym? Eat? A lot of us choose the third option. And when you emotionally eat, it isn’t likely you’re chowing down on fruit salad. Emotional eating is often linked to overconsumption of carbohydrate-dense foods, sweets and empty calories. Stress eating often occurs in restrained eaters or those who are dieting. A recent study examined whether individuals would have more success with weight loss while participating in a stress management program.

High levels of stress have been shown to be associated with higher body mass index (BMI) and larger waist circumference. A team of researchers sought to determine whether stress management coupled with dietary intervention would promote greater weight loss than dietary intervention alone. Low calorie diet restrictions often initially result in weight loss, but without stress management and behavior change techniques results are often unsustainable. The researchers divided 34 obese, middle-aged women into two groups. The intervention group was instructed to consume a low calorie, balanced diet during the 8-week study, while also participating in a stress management program. The control group solely consumed the low calorie, balanced diet with no help in stress management or behavior change. The participants undergoing stress management were exposed to muscle relaxation techniques, breathing exercises and journal writing.

Prior to the study, researchers assessed the women’s weight, as well as their typical eating behaviors, attitudes towards food and perceived stress levels. Results showed that at the end of the study, the participants in the stress management group lost an average of four times as much weight as the participants in the control group.

Bottom Line: While it is impossible to completely get rid of stress, undergoing a quality stress management program can facilitate behavior change and help you develop lifelong healthy habits and a positive relationship with food. This study reiterates the fact that dietary restraint alone is often not successful or sustainable. To assist with your weight loss goals, try surrounding yourself with other people who have similar goals and can offer support. Focus on positive lifestyle habits that can reduce stress such as sleeping seven to nine hours each night, meditating, unplugging from electronics at least one hour before bed, attending a yoga class a few times per week and keeping a stress journal.

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Get Your Fill of Fiber to Prevent Colon Cancer

Colon cancer is one of the most commonly occurring cancers in the world and kills eleven percent of cancer patients each year. Previous studies have found diet to be a key player in the prevention of colon cancer. Specifically, dietary fiber has been thought to decrease the risk of colon cancer. A recent case-control study examined the effect of dietary fiber intake on the risk of colon cancer and analyzed the relationship between fiber from different foods (vegetables, fruits, grains and soy) and colon cancer.

Fiber is an indigestible carbohydrate found in fruits, vegetables, nuts, seeds and whole grains. Fiber has been linked to many health benefits including include weight loss and weight management, increased satiety, and prevention of constipation.

A team of researchers aimed to further confirm the health benefits of dietary fiber in colon cancer prevention, as well as compare the effect of different high-fiber foods. Participants of the study were split into two groups following a health screening: newly diagnosed colon cancer patients and cancer-free individuals. Data was collected through face-to-face interviews. Participants completed a two-part questionnaire that examined health-related factors and food frequency. Participants were asked to recall the consumption frequency and amount consumed of various foods. Results showed that consumption of vegetables and total fiber intake was significantly higher in those without cancer compared to those with cancer. Intakes of grain products, meat, seafood and fruit did not significantly differ between those without colon cancer and those with colon cancer.

Bottom Line: Get your fill of fiber and vegetables. Women should aim for 25 grams of fiber per day, while men need slightly more at 38 grams. Vegetables are not only packed with fiber but also with disease-fighting phytochemicals. Most Americans only consume about 1.5 cups of vegetables per day. Strive for five servings of vegetables every day. Not sure how much fiber you are getting? Track your food for at least one week. Food tracking apps, such as MyFitinessPal, can help you calculate how much fiber is in your diet. A registered dietitian can also help you determine the amount of fiber in your diet and can provide suggestions on what swaps to make to increase your fiber intake.

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Are Vegetarians Happier People?

With consumers being more health conscious these days, it’s no wonder that plant-based diets have become increasingly popular. Well-balanced vegetarian diets are typically rich in antioxidants, vitamins, minerals and phytonutrients and can provide many health benefits. A recent study investigated whether vegetarian diets can boost mental health along with physical health.

Evidence suggests consumption of fish may protect mental health due to its rich supply of polyunsaturated fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Because the vegetarian diet typically excludes fish, researchers examined whether this could negatively impact mental health. The study looked at associations between mood state and polyunsaturated fatty acid intake as a result of adherence to a vegetarian or omnivorous diet in 138 healthy Seventh Day Adventist men and women residing in Arizona and California. Participants in the vegetarian group excluded all flesh foods including fish. Participants completed a Depression Anxiety Stress Scale (DASS) and quantitative food frequency and Profile of Mood States (POMS) questionnaires.

The vegetarian participants did report a significantly lower intake of EPA and DHA but reported higher intakes of polyunsaturated fatty acids, including alpha-linolenic acid and linolenic acid, compared to the non-vegetarian group. Total Depression Anxiety Stress Scale scores of the vegetarian participants were significantly lower than non-vegetarian participants. Mean total Profile of Mood States scores of vegetarian participants were also significantly lower than non-vegetarian participant scores indicating better mood in vegetarian participants.

Bottom Line: Incorporating more plant-based foods such as fruits, vegetables and legumes into your diet suggests mental health benefits. The results of this study indicate vegetarians may have significantly less negative emotions and stress than non-vegetarians. To boost your mood and reap health benefits, try incorporating more plant-based foods into your snacks and meals. Small changes matter; going meat free for just one meal each day is a great start! 

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Boost Your Brain with Diet

The familiar saying “you are what you eat” holds true to living a healthy lifestyle. The nutrients our bodies absorb from foods play a huge role on our overall health and well-being. Nutrient deficiencies can lead to a multitude of unfavorable symptoms and illnesses including cognitive decline.

A recent study analyzed the relationship between healthy eating and reduced risk of cognitive decline. The study included 27,860 participants in a double-blind randomized control trial. Data on fasting lipids, glucose, smoking, alcohol intake, medications, physical activity, blood pressure and BMI was collected at baseline and at 56 months follow up. Each participant also completed a food frequency questionnaire. Higher scores on the questionnaire indicated a more frequent intake of healthy foods.

It was common for the subjects with higher scores to have a lower BMI, be less likely to smoke, and be more active and slightly older. During the 56 months of follow up, 4,699 cases of cognitive decline occurred. Results indicated that higher diet quality was associated with a reduced risk of cognitive decline.

Bottom Line: Long-term studies suggest that 10-20 percent of those aged 65 and older may experience mild cognitive impairment. Eating a healthy, balanced diet can help slow cognitive decline and boost brain health. Strive for at least five servings of fruits and vegetables per day. Fruits and vegetables are nutrient dense and contain micronutrients that have shown a positive correlation to improving brain health. While cognitive decline is generally thought of as inevitable with aging, small changes in diet may significantly reduce your risk for cognitive decline. 

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3 Steps to Achieve a Culture of Health

Organizations with a culture of wellness are better able to recruit and retain top talent and, according to new research, are more profitable. Engaging your employees is crucial to sustaining a strong wellness program and developing this culture. And while wellness programs were originally developed to reduce health care costs other priorities have emerged, including boosting productivity, reducing stress, increasing financial wellness, improving employee loyalty and attracting talent.

C-level Commitment and Participation
To develop a strong wellness culture, a top down approach is needed. Company leadership must be involved and visible, and executives and managers need to set the stage for health and well-being. Upper level management should make time to participate in wellness activities and encourage their employees do the same. A successful corporate wellness programs relies heavily on corporate leadership and participation – and the ones who do it well are able to create robust programs that get results.

Measure the Value on Investment (VOI)
With management involved and participating, you are well on your way to developing a successful program. But how will you measure success? Interestingly, many companies have begun to measure a wellness program’s VOI instead of relying solely on the traditional ROI. VOI may focus on improving morale, attracting or retaining talent, reducing accidents or improving job satisfaction. Attention to VOI can, over time, increase ROI.  The industry standard for ROI is for every dollar invested in a corporate wellness program, you should receive three dollars in return over a three to five year period. However, companies are finding that by increasing VOI, ROI will also increase – and in a shorter period of time.

Outcomes-Based Programs
When creating your program, keep in mind that the most successful wellness programs are outcomes-based programs. Employees who participate in an outcomes-based program are more likely to have strong lifestyle changes. The biggest and most successful wellness outcome employers are experiencing is weight loss. Weight loss and weight management are the biggest part of the value on investment employers cite in their success.




The Wellness Workdays team works with companies across the country to develop and implement customized programs that utilize best practices for developing a culture of health. Contact us to find out how we can help your company improve the health and well-being of your most valuable asset.

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Tips to Get Your Employees Moving

Good news – not everyone needs to work up a sweat. The Journal of the American College of Cardiology recently published new research that suggests even minimal exercise can significantly improve an individual’s cardiovascular health. The research is significant because it found that even individuals who fall short on moderate to vigorous exercise can significantly reduce their rate of mortality.

This is good news for employers who want their employees to be more active. It can be difficult to motivate employees to exercise and there are many individuals who are tied to their desks throughout the day. And while exercise is still one of the best methods for the prevention of heart disease, every bit of movement helps. Simply standing more than two hours per day is associated with a lower risk of cardiovascular events than sitting all day.

The US Department of Health and Human Services recommends 150 minutes of weekly moderate exercise or 75 minutes of weekly vigorous exercise, but approximately 50 percent of Americans fall short of this weekly recommendation. For those employees who fall short, small movements can help – and eventually these employees may be interested in pursuing more vigorous activities.

Employers can work with their wellness provider to offer other options for movement such as stretching classes, standing desks, yoga or walking meetings. Employees can also be encouraged to walk away from the computer and stop by a colleague’s office rather than using email, to take advantage of the stairs when available, to park their car further from the entrance to the office building or to stand at their desk when on the phone. Small intervals of movement can help improve overall employee health and reduce the risk of cardiovascular problems.

Wellness Workdays works with companies at all ranges of the exercise spectrum and meets your employees where they are -- weekend warrior, moderate exerciser or inactive. We have helped thousands of employees to move more and make it part of their everyday life. Contact us to learn more about what we can do for your employees.

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Go Purple to Lower Blood Pressure

Hypertension (HTN) can lead to many dangerous conditions of the heart, such as heart attack, heart failure, and thickening and narrowing of small blood vessels. Blood pressure is the force exerted by blood against the walls of blood vessels. Over time, if the force of blood is consistently high, the tissue that makes up our blood vessels gets stretched and damage occurs. Anthocyanins, a powerful antioxidant, may promote arterial pressure control by reducing the free radicals in our bodies.    

Purple corn has a very deep purple pigment due to a high amount of anthocyanins, a water-soluble pigment that is found in plants. Anthocyanins are part of the family of flavonoids that have been found to have powerful antioxidant effects in animal studies. To investigate the potency of this antioxidant and blood pressure reduction in humans, scientists from Weill Cornell Medical Center and Universidad San Martin de Porres in Peru conducted a randomized study utilizing subjects from a local hospital in Lima.

The study was divided into four phases and the 30 participants were placed into either a placebo or an intervention group. The intervention group was given 300mg of anthocyanin from purple corn extract for three weeks.

The researchers discovered that in mild-to-moderate hypertensive men and women, the administration of 300mg of anthocyanin from purple corn resulted in a drop in arterial blood pressure by up to 22 points. Previous studies suggest that purple corn may reduce oxidative stress, help fight inflammation and reduce arterial blood pressure.

Bottom Line: Incorporate dark purple fruit and vegetables to aid in the fight against oxidative stress and improve blood pressure. In addition to purple corn, common fruits and vegetables rich in anthocyanins include blueberries, black grapes, raisins, blackberries, plums, purple cabbage, eggplant, purple cauliflower and purple potatoes.  

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Celebrate National Nutrition Month

March is National Nutrition Month! National Nutrition Month is a campaign created by the Academy of Nutrition and Dietetics to spread positive messages about healthy eating and bring attention to the importance of making informed food choices. The theme for 2016 is “Savor the Flavor of Eating Right.” This year’s theme encourages everyone to enjoy food traditions and appreciate the pleasures and flavors of food. This month, take the time to enjoy your food and work towards a mindful eating mindset!

Eat Mindfully: When was the last time you sat down for a meal and did nothing else except eat? We often multi-task during meals. Whether we are surfing the internet, watching TV or working towards that deadline, our food is merely an afterthought. National Nutrition Month encourages everyone to slow down, sit at the table and focus on your food. Turing off the TV and tuning into your meal allows you to savor the flavor!

Choose New Foods: This year’s theme is all about enjoying food, and what better way to do that than by experimenting with new foods? Think about all the different types of foods you eat every day. Are you relying on the same foods over and over? Try adding one new food into the rotation each week. Trying new foods will keep you from getting bored and will also add a burst of new flavor to your meals. 

Spice Up Your Cooking: Experiment with combinations of herbs and spices to tantalize your taste buds. Keep an assortment of dried herbs and spices on hand for cooking such as oregano, garlic powder, paprika, chili powder, thyme and rosemary. Herbs and spices can transform the flavors of a dish. Not sure where to start? Try these salt-free seasoning blends. Combine ingredients and store in a tightly covered jar.

• Mixed herb blend: Mix together ¼ cup dried parsley flakes, 2 tablespoons dried tarragon and 1 tablespoon each of dried oregano, dill weed and celery flakes.
• Italian blend: Mix together 2 tablespoons each of dried basil and dried marjoram, 1 tablespoon each of garlic powder and dried oregano, and 2 teaspoons each of thyme, crushed dried rosemary and crushed red pepper.
• Mexican blend: Mix together ¼ cup chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder and ground red pepper, and ½ teaspoon cinnamon.

Bottom Line: Celebrate National Nutrition Month by celebrating the wonderful flavors of food! Remember, food is meant to be enjoyed. Savor the flavor by practicing mindful eating, choosing new foods, and experimenting with herbs and spices.

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Is Too Much Sitting Making You Unproductive?

By now, most of us have heard that “sitting is the new smoking.” Plenty of studies have shown that the more you sit during the day, whether it’s at your office or at home in front of the TV, the higher your risk for chronic disease and mortality. Increased physical activity reduces these risks, builds and preserves lean muscle mass, and promotes weight loss and weight maintenance.

But what if you are too busy during the day to fit in exercise? One might think that the longer you are sitting at your computer instead of doing exercises or taking walking breaks, the more work you can get done. However, one recent study challenged this theory and examined whether how much you sit affects your productivity level and overall mood.

Employees from four different Spanish universities completed a survey that included questions on several socio-demographic variables, such as gender, age and weight, as well as self-reported sitting time, physical activity (PA) level, mental well-being and work productivity over a seven-day period. The employees were split into three categories: low, moderate or high physical activity level. Specific assessment tools were used to analyze these reports.

This study found that higher levels of physical activity were associated with better reports of overall mental well-being and the least amount of lost work productivity. The study also measured the association between higher body mass index (BMI) and work performance losses. Those with a higher BMI had more difficulty achieving work-related demands, performing cognitive tasks and interacting with other employees. Researchers also found that increased sitting time over the weekend and while commuting was associated with lower mental well-being and decreased productivity. Another finding to note with regard to sitting time is that women were more likely to report a low state of mental well-being than men.

Bottom Line: If you find it difficult to stay on task at work, one solution is to get moving! Take the initiative to break up the amount of time you spend sitting. If you work in an office setting, find out if obtaining a standing desk is an option. Build time into your calendar to take stretch breaks or go for a short walk. Finding time over the weekend to engage in physical activity will also benefit your mood and productivity for the week ahead.

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Yoga Eases Osteoarthritis Symptoms

Osteoarthritis, the most common form of arthritis, causes pain, functional limitation and disability in older adults, especially women. About twenty-nine percent of individuals ages 45-64 are affected, and half of adults over the age of 65 are affected. The total cost for medical treatments alone are approximately $81 billion with no available effective cure or treatment. Yoga is theorized to help manage symptoms of osteoarthritis by reducing fluid pressure and, in turn, preserving cartilage that would be lost through inactivity.

A recent pilot study sought to determine the feasibility, acceptability and safety of an eight-week yoga program for older women with knee osteoarthritis. Participants were randomly divided into either the intervention group, an 8-week yoga program consisting of home-based sessions and group sessions, or the control group, where participants were placed on a wait list. The program consisted of weekly 60-minute group classes and four weekly 30-minute at-home practice sessions. The study’s objective was to establish evidence for effects on symptoms and the trial of a larger population group in the future. The study measured symptoms, number of pain medications per day, physical performance tests, body mass index, sleep and quality of life.

The mean age of participants was 72 years with a mean BMI of 29. The participants in the intervention group improved significantly between the four and eight-week measurements for chair stands (one of the performance tests) and the walking test. Both self-perceived quality of life scores and total pain scores significantly improved at eight weeks. These benefits were also demonstrated at the 20-week follow-up despite decreased frequency of yoga practice among participants after the eight-week intervention.

Bottom Line: Yoga was determined to be safe, feasible and acceptable for older women with knee osteoarthritis. Participants experienced significant reductions in symptoms and increases in basic physical functions ranging from small to large. Pain scores also decreased significantly. While exercising with knee osteoarthritis can be difficult, yoga may be a great way to stay active and even reduce symptoms. Remember to check with your doctor before starting a new exercise regimen. 

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