Fuel Up on Protein Packed Snacks

When that feeling of hunger strikes, don’t ignore it! Whether it is mid-morning or mid-afternoon, the power of protein will give you that long-lasting energy to keep you satisfied throughout the day. Try these tasty, high-protein snacks as a healthy choice to boost your energy.

- The nut butter boats are the best. Add a serving of any nut butter -- almond, cashew or peanut -- to a few celery sticks and top them with whole almonds or raisins. 

- Go for the mixed nuts and trail mix. Choose from a variety of nuts, combine with dried fruit and even sprinkle in some dark chocolate to take with you wherever you go. 

- Add a variety of color to your diet with hummus dippers. Put a few tablespoons of your favorite hummus in a container, throw in a handful of vegetable sticks (carrots, celery, snow peas or peppers) and seal it up for a great on-the-go super snack.

- Greek yogurt and granola give you that extra stamina to keep at it. Greek yogurt provides plenty of protein and additional calcium for a wholesome snack.

Bottom line: Food is fuel, so make sure you aren’t running on empty. Each of these healthful snacks is a great way to provide meaningful nutrients to boost your metabolism and energy levels.

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3 Tips to Increase Wellness Program Participation

Getting employees to participate in wellness programs is more achievable with a well-structured program. A recent survey of 465 full-time employees from companies that currently offer a health, wellness and fitness program, evaluated the rapidly changing expectations of wellness program participants and the reasons why some employees do not participate. The results highlighted some intangible factors that drive participation.

Communicate Your Wellness Program Effectively
About 60 percent of nonparticipants indicated that while they have an interest in participating in wellness programs, they do not for a variety of reasons including a lack of information or awareness, inconvenience, unsupportive company culture, and trust and privacy concerns with their employer. Of all these barriers, 69 percent of nonparticipants said they simply weren’t aware their workplace had a wellness program.

Remove Barriers to Participation
Employers can overcome many of these obstacles. Nonparticipants specifically said they want to interact with their coworkers who share similar interests and health issues. However, 53 percent do not fully engage because of inconvenience and their employers’ lack of support for their participation. In other words, all management from the CEO to individual managers need to tell their employees it’s okay to take a break during the day to use the gym, go for a walk, or attend a wellness program on stress or weight management. Equally important is that these activities, programs and facilities are readily accessible.

Personalize Your Program
Both participants and nonparticipants agreed that wellness programs need to incorporate a personalized, one-on-one approach to support their specific health needs. Almost 75 percent of participants said this is an important part of program. As you develop your program, keep in mind that employees are looking for knowledgeable “live” experts — coaches, fitness professionals and registered dietitians — who are credible, accessible, and supportive of their unique needs.

Employers should take a strategic approach and start by keeping the end goals in mind. It’s vital to use multiple approaches and communication methods to reach workers, regardless of their geographical location. Lasting change takes time and requires engaging individuals where they need help (physical, social, emotional or financial) and ultimately developing personalized programs with the appropriate support. Provide hands-on help and establish a trustworthy connection at the individual level to guide employees to the right choices – it’s not enough to hand out activity trackers, such as a Fitbit, or rely solely on online information. Employees want a human touch. Select on-site staff who can engage the corporate culture, educate employees on a program’s effectiveness, and provide examples of participants who are “people like me” to serve as wellness champions. The power of wellness programs is that companies can help improve how employees go about their lives. Finding the most effective way to get there is the key to success.

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5 Ideas to Reduce Sick Time Absences

When employees take sick days some employers respond by tightening sick-day policies, requiring doctors' notes or tracking employees' activity on social media while they’re out of the office. A recent survey conducted by CareerBuilder of 3,100 employees, uncovered that many employees take sick days because they’re stressed out and sleep-deprived, not because they’re sick.

Employers can better manage employee sick days by reducing workplace stress and offering ways for employees to stay healthy and productive. Organizations that invest in employee health will see a dramatic decrease in the number of sick days. Use these five ideas to reduce absences related to sick time.

Identify the "overwhelmed employee." While one of the most obvious signs of employee burnout is an increase in absences, there may also be indications of less commitment to projects, avoidance of company events, and complaints and cynicism. Employers who look for these signs and identify those employees who are starting to disengage can consider the bigger picture – the company may need a culture overhaul to address a systemic problem.

Encourage transparency in the workplace. Employees want to be heard. Give employees a safe forum to admit when they are stressed and feel overextended. To create open communication, regularly conduct anonymous surveys to gauge how employees feel about workloads and levels of engagement and satisfaction. Encourage regularly scheduled meetings with leadership so employees can share ideas and concerns.

Set clear expectations. Employees want to know what’s expected of them. A 2015 Work Management Survey found that incorrect or missing information is a top stressor for employees and negatively affects job satisfaction and productivity, leaving employees frustrated.  Conversely, having unrealistic expectations is equally stressful. Employers should clearly define what "success" looks like for employees and develop meaningful goals that align with  employees' values, career aspirations and the company’s vision.

Create work-life balance. Be proactive in guiding employees to better lifestyle choices by establishing healthy work-life balance, offering flexible work options such as telecommuting or flextime, and promoting wellness programs that lead to healthier habits. Encourage employees to take regular breaks or step away from their desk for a few minutes so they can clear their head and stay focused and productive.

Measure employee performance. Using real-time performance data to track and manage employees' productivity can reduce stress. Productive discussions with employees gives them an idea of how they’re doing and how they can improve. Employees can then celebrate wins, which results in a motivated, engaged and happy workforce.

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The Truth About Oils

When considering food sources from “fats” we often think of butter, shortening and oils, which are made up of fatty acids. Fatty acids have specific chemical shapes that affect both how the fat performs in cooking and how the fat digests and impacts your health. Fats are classified as saturated, polyunsaturated or monounsaturated depending on the level of fatty acid that makes up most of the fat. The recommendations about the amount and type of fat you should include in your diet made a splash in the media in 2016. To clear up the confusion, we have broken down the details of each type of fat and explain their effects on your health.

Saturated fats
Sources: Butter, lard, shortening, coconut oil
Description: These fats are solid at room temperature.
Best uses: These fats are best used for baking pies, pastries, biscuits or cookies.
Effects on health: A diet high in saturated fat has been associated with higher cholesterol levels and increased risk for heart disease.

Polyunsaturated fats
Sources: Canola oil, sunflower oil, walnut oil
Description: These fats are always liquid, even in the fridge.
Best uses: These fats are extremely versatile and can be used for sautéing, roasting, baking or making salad dressing.
Effects on health: Unlike saturated fats, polyunsaturated fats may help improve cholesterol levels and reduce the risk for heart disease. Omega-6 and omega-3 fatty acids are another term to describe specific types of polyunsaturated oils. These oils have heart-health and anti-inflammatory benefits and are essential for good health.

Monounsaturated fats
Sources: Olive oil, peanut oil, sesame oil
Description: These fats are liquid at room temperature but become semi-solid in the fridge.
Best uses: These fats can be used to drizzle over steamed or sautéed vegetables or to make salad dressing.
Effects on health: When substituted for saturated fats, monounsaturated fats can help improve cholesterol levels and therefore reduce the risk for heart disease.

The Bottom Line: Although fats earned a poor reputation years ago, we now know that fats are not only important for our health, but they also promote satiety, which is key for weight loss and weight management. Choose polyunsaturated and monounsaturated fats such as olive and canola oils over saturated fats like butter and coconut oil. Stock your kitchen with a variety of oils. Our top three picks to keep in your pantry are extra-virgin olive oil, which is filled with antioxidants, canola oil for its exceedingly long shelf life and walnut oil to add extra omega-3 fatty acids in your diet.

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Tis the Season to Boost Your Activity Level

The holidays are filled with delicious feasts and scrumptious treats, along with that sense of laziness and relaxation that comes with vacation time. Keeping up with your daily exercise routine seems nearly impossible and somewhat useless when considering your gluttonous holiday diet.

With that said, just 30 minutes of activity each day can keep your weight under control, relieve holiday stress and make you feel better about yourself overall. Exercise doesn’t have to be exhausting to have a benefit -- and there are plenty of fun activities to keep you and your family active throughout the holidays.

Keep up your activity level by including your family and friends in fun daily activities like hiking, ice skating, snowshoeing, skiing or snowboarding. Even playing in the snow, making a snowman or snow angel, starting an old-fashioned snowball fight or backyard sledding are all lively activities to boost your energy and curb your holiday cravings. No time to get to the gym? Try these 25 at-home exercises that are simple yet effective.

Bottom line: The holidays are here and we all know working out can be put on the back burner when it comes to spending time with family and friends. Remember to keep a balance between your social activities and your physical health and well-being. Sneak in those fun, energizing activities, and of course, remember to enjoy yourself!

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Get Your ZZZ's

Sleep -- some people love it, some struggle with it, but we all need it! Even if you have mastered the food and exercise aspect of your health, if you aren’t getting enough quality sleep, your health is likely taking a beating.

When we look at all the neural, cellular and endocrine systems that benefit from sleep, it is no wonder that sleep deprivation can have detrimental effects on everything from our memory to our metabolism and, maybe most noticeably, our mood.

Unfortunately, an estimated one-third of our population suffers from chronic sleep deprivation (aka insomnia). Each generation seems to be getting less and less sleep, however, there is no indication that our needs have changed. This additional stress on the body can have an overall systemic response, leading to increased risk for diabetes, cardiac disease, obesity and overall decreased cognitive function.

Don’t despair. If you or someone you know struggles with sleep, there are small interventions you can utilize to improve this essential part of your health. Besides the conventional wisdom to limit caffeine, alcohol, exercise or large meals close to bedtime, try some of these tips to improve sleep habits:

1. Support your body’s natural rhythms: Keep your bedtime and wake-up time consistent as much as possible, and try to keep naps to 30 minutes or less.

2. Limit exposure to blue light: Put electronics away at least two hours before bed.

3. Don’t lie in bed awake: If more than 10 minutes have passed and you are still awake, get up and do something relaxing without bright lights.

4. Leave your worries behind: Use a journal or to-do list to write down those racing thoughts and forget about them until tomorrow.

5. Create a sleep-conducive environment: What do you prefer -- a cool, quiet, dark room; noise machine; or black out curtains?

6. Use your bedroom for sleep only: Remove any stimulating or anxiety-provoking activities from your room.

7. Choose food wisely: If you need a bedtime snack choose low-protein, healthy carbohydrates paired with dairy (or dairy alternative) to keep your blood sugar stable overnight. If you are very hungry before bed, this may be a sign you need more carbohydrates in your overall diet.

Bottom Line: Sleep is a necessity, not a luxury. Adequate sleep is an important part of overall wellness. Make getting seven to eight hours of sleep per night a priority to boost your mood and reduce your risk of chronic disease.

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Lunchboxes: Not Just for Kids

We often get questions about what to pack children for lunch, but what about packing lunches for adults? Are we just an afterthought? When we don’t plan, we’re left hungry, searching for any fast food that will bring our blood sugar levels up quickly. What’s the answer? The healthiest and most affordable option is to pack a lunch from home. Make it great with these eight tips:

1. Stay organized and well stocked. Keep your fridge, freezer and pantry fully stocked with healthy fruits and vegetables, yogurts, beans, hummus or guacamole, and whole wheat products (tortillas, sandwich thins, pitas, brown rice and barley). At the beginning of each week, try a new grain such as quinoa, wheat berries or farro. Challenge yourself to incorporate this grain in your lunches for the week.

2. Pack lunch the night before. Sure, you're exhausted from your day – we get it! But if you can muster ten more minutes, you’ll be thanking yourself when lunchtime rolls around. This way you aren’t rushing and making last-minute food choices in the morning.

3. Don’t be afraid to use leftovers or to repurpose them. If you have any leftovers from dinner, use them. Either pack leftovers as is, serve what is left over on a bed of salad greens (adding in some more veggies or grains) or wrap it in a whole-wheat tortilla or pita with your favorite spreads.

4. Aim to balance your lunch. Pack a meal with a lean protein (eggs, beans, chicken or shrimp), a whole grain, vegetables and fruits, and healthy fats like avocado and olive oil. This will ensure that you stay satiated and have energy to stay focused and productive during the day. Don’t forget to pack a healthy snack such as a piece of fruit with some nuts; cut up bell peppers, baby carrots or cherry tomatoes; or a yogurt with flaxseeds and chia seeds.

5. Make your lunch colorful! Challenge yourself to eat all of the colors of the rainbow in one day to get the most phytonutrients.

6. Find tips on social media. Instagram, Pinterest and food blogs often have great ideas.

7. Pack an ice pack. Remember to pack at least one ice pack to keep food safe.

8. Use containers that help portion-size lunch components and keep it fun. Great brands include Bentgo, EasyLunchBoxes, Yumbox and Fit & Fresh.

Bottom Line: Stick to your budget and health goals by packing your lunch at home. With a little planning, you can have a delicious and nutritious lunch that will keep you energized throughout the afternoon.

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