The “S” Word that Makes You Smarter: Sleep

Does sleep deprivation have long-lasting effects? Recent research indicates a lack of sleep can change how our DNA expresses itself, and not necessarily for the better. More specifically, a lack of sleep affects the genes that control our circadian rhythm. These clock genes are located in metabolic tissue and may contribute to metabolic disorders. Sleep deprivation may cause changes in the genome of adipose tissue and these changes may contribute to obesity, type 2 diabetes and various metabolic disorders.

Sleep is also tied to our memories. Some people do crossword puzzles or brain-training games to improve memory. Unfortunately, these activities have only shown improvements with immediate recall. Long-term memory retention requires adequate rest from a good night’s sleep or from a quick nap. Rodent studies have shown that “sleep increases the density of new synapses that form after learning a task.” If you want to excel on your next exam or presentation get plenty of sleep between study and practice sessions to ensure new brain pathways and associations are created.1

Not only does sleep assist in memory formation, it also refines new memories. While we are sleeping, the brain filters out useless information and creates pathways and associations for the new memories. Sleep is an essential part of the memory “pruning” process. This consolidation of memories and information provides better access to the data we need to retrieve.

Bottom Line: To become smarter, enhance memory development and retrieval, make sure you are getting adequate sleep.

Written by: Ariel Beaird, Wellness Workdays Dietetic Intern

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Shake Up Your Cardio

Deciding which machine to use at the gym can seem overwhelming. What works for one person may not be best for others due to fitness level or physical status. Do you tend to stick to the same machine every time you hit the gym because you’re comfortable on it? Gyms provide a number of machines for cardiovascular endurance and conditioning. The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity five days a week. Let’s dive into five of the most popular machines and what they’re best for.

Treadmill
Treadmills can appear intimidating if you think they are made for athletic runners, but that is simply not the case. Treadmills are highly adaptable machines for every fitness level. You can adjust the speed and the incline, which varies the intensity level of the workout. It works your lower body including hamstrings, quadriceps, shins, calves and glutes.

Stairmaster
Who doesn’t love a never-ending staircase? Stairmasters provide a strong cardio workout while simultaneously building muscular endurance. This machine forces you to keep moving the entire time and activates the muscles we avoid using when skipping the stairs for the elevator or escalator. It works your glutes, quads, hamstrings and calves. Keep your posture upright and your core and balance will strengthen too.

Rowing Machine
Rowing machines are regaining popularity as they achieve a total body workout all while sitting down. Now don’t fool yourself -- this is no walk (or row) in the park. Elevate your heart rate while your whole body is engaged during the workout; expect to burn a lot of calories. This machine is great for those with joint issues as it is very low impact.

Stationary Bike
Stationary bikes are a good choice for those looking for the lowest impact cardio workout. It builds lower body strength, endurance and stamina. For the highest intensity, check out a local indoor spin studio to get your heart pumping. Instructional YouTube videos can also be viewed while using the stationary bike. This machine works your quads, glutes, hip flexors and hamstrings, as well as your core.

Elliptical
Ellipticals are another great machine for low impact aerobic exercise. It combines the treadmill and Stairmaster in one fluid movement. Raise your heart rate without running out of breath. If you opt to use the moveable handles, you will be engaging your whole body including upper body, abs, glutes and quads.

Bottom Line: There are a lot of options at the gym for a great cardio workout. Be open to switching up your routine and machine to engage different muscles. Don’t be afraid to ask a trainer at your gym if you are using the machine properly.

Written by: Kayla Arouchon, Wellness Workdays Dietetic Intern

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Hidden Sugars in Your Morning Coffee

Did you know that the average American consumes 22 teaspoons of added sugar per day? This amounts to an extra 350 calories. It is estimated that over 30 million Americans drink specialty coffees including mochas, lattes, espressos, café mochas, cappuccinos and frozen/iced coffee beverages daily. While coffee is a staple for many morning rituals, it’s also where excess sugar and calories are consumed. With little to no nutrition, these sugary beverages may offer a quick pick me up and sugar rush, but the sugar crash that follows can leave you feeling just as sleepy and hungry again an hour later. If you’ve been searching for places to cut calories in your diet, your morning cup of joe could be a great place to start.

Excess sugar in these beverages contributes to the development of obesity, tooth decay, heart disease and type 2 diabetes. Reducing the added sugar in your coffee can have great health benefits over time and you may notice a reduced craving for sugars as well.

When too many calories of added sugar are consumed, there is less room for more nutrient-dense foods and drinks. It’s not necessary to avoid all sources of added sugars, however; when the amount of added sugar exceeds the recommendation, try to cut down.

Recommendations: The 2015-2020 Dietary Guidelines for Americans and the World Health Organization recommend less than 10 percent of calories come from added sugars. That's about 12 teaspoons (48 grams of sugar) in a 2,000-calorie diet.

At 25 teaspoons of sugar, Starbucks’ Hot Mulled Fruit contains more than double the recommended maximum adult daily intake. While a grande (medium) White Chocolate Mocha with Whipped Cream from Starbucks contains 15 teaspoons, more than the daily amount recommended for an adult (based on a 2000 calorie diet)… in one beverage! A can of Coca-Cola contains about 9 teaspoons of sugar.

Sugar can be listed under many different names. Examples of sweeteners and sources of added sugars include: brown sugar, corn syrup, dextrose, fructose, maltose, high-fructose corn syrup, honey, maple syrup, brown rice syrup, molasses, sucrose, white granulated sugar, agave nectar, evaporated cane juice, malt syrup, cane crystals, fruit juice concentrate, cane sugar, glucose, raw sugar, corn sweetener, syrup, crystalline fructose and invert sugar.

You can find information on the sugar content of many of your favorite specialty drinks here.

Tips for reducing sugar:
· Ask your barista to include one less pump or use sugar-free syrup or sweetener
· Order a smaller size
· Make your drink at home to gain more control over the ingredients used

Bottom Line: Plan to reduce the sugar in your coffee over the course of a few days or weeks. You’ll notice over time that you no longer crave as much sugar. Honey and agave are not necessarily “better” forms of sugar. Sugar is sugar. One might taste better to someone, but all added sugar contributes to added calories.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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A Sparkling Smile Protects Your Heart

The eyes may be the window to our soul, but our smile is the door to our heart. Good oral hygiene can freshen breath, brighten your smile and protect your heart from inflammation. The bacteria in our mouth responsible for plaque and cavities can also cause an immune response that can lead to heart disease. Want a winning and healthy smile? Follow this routine.

Floss: Flossing removes the plaque between teeth that brushing can’t and reduces gingivitis and tooth decay. Aim to floss once a day. Don’t know how? Learn here. Water picks and irrigators are dental floss alternatives.

Brush: How and when you brush can have a big impact on oral health. Brush after every meal, but not right after! Immediate brushing will actually spread bacteria around your mouth. Wait 15-20 minutes after a meal before your oral care. Learn to brush right.

Fluoride: Found in mouthwashes and toothpaste, fluoride strengthens enamel and prevents cavities.

Tongue Scraping: The tongue is often neglected during brushing, but it’s home to all kinds of bacteria. Show your tongue some love with regular brushing or scraping.

Good Foods: Nuts, leafy greens and plain dairy foods have calcium and nutrients that strengthen tooth enamel. Fruits and vegetables high in fiber and water help clean the teeth. Nuts even have antibacterial properties to help fight plaque.

Bad Foods: Sugary and acidic foods can feed bacteria and damage enamel. Constant exposure can accelerate tooth decay. Do you snack on candy or sip coffee or soda throughout the day? Cut back and choose water whenever possible.

Written by: Michelle Pearson, Wellness Workdays Dietetic Intern

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Probiotics: Trust Your Gut

We typically associate bacteria with being harmful, but some types of bacteria can improve our health. Our bodies are full of bacteria, both good and bad. Probiotics are live bacteria and yeasts that are beneficial for your health.

Where do you get probiotics?
Probiotics are found in different forms -- food and dietary supplements, and in some non-edible forms such as skin creams. Foods containing probiotics include yogurt, kefir, sauerkraut, tempeh, kimchi, miso and kombucha.

What are the benefits of probiotics?
Illness, medications and poor diet can lead to elevated levels of bad bacteria. Probiotics restore the natural balance of good and bad gut bacteria. Although evidence is not currently strong, research suggests that other benefits of probiotics include reducing or preventing diarrhea, improving brain health, improving heart health and boosting the immune system.

How to buy a good probiotic
High CFU Count: The higher the number of Colony-Forming Units (CFUs) the greater the impact on the growth of good bacteria in our gut. Look for a supplement with a minimum of 40 billion CFUs.

Multiple Strains: Some probiotics only provide one type of bacteria, but the benefits are more substantial when multiple types of bacteria are in the supplement. Look for a supplement with at least nine individual strains of bacteria.

Substrains: Some probiotics don’t list the substrains, which could mean they are using generic strains that have not been clinically studied. Look for supplements that have trademarked (™) the substrains.

Bottom Line: Replenish your healthy gut bacteria by incorporating dietary sources of probiotics into your diet. Consult your healthcare team before taking a probiotic supplement and use the guidelines above to help purchase a strong, reliable product.

Written by: Kayla Arouchon, Wellness Workdays Dietetic Intern

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Limit Meat: Improve Your Life and the World

Did you know that the average American eats half a pound of meat per day? That’s 180 pounds per year. While meat is a great source of protein for the body, many foods are just as effective. More and more people are beginning to understand the benefits of limiting meat intake throughout the week. Reducing global meat consumption could improve health, the environment and the economy; it’s a win-win situation for all.

Improve overall health:
Reduce heart disease and stroke, limit cancer risk, fight diabetes, curb obesity, longer longevity -- sounds great, right? These are some of the many health benefits you may experience by incorporating a low meat diet into your life. Adopting this diet can be a fantastic entry into experiencing better health.

Help the environment:
“There has never been a better time to go green by eating green.” We all want (or we should want) to help the planet, but how can we as an individual do this? It is easier than you think -- cut out meat, even just once a week, from your diet. By going vegetarian, we can reduce the impact of climate change and pollution while saving water and other resources. Did you know that raising animals for food produces more greenhouse gas emissions than all of the cars, planes and other forms of transportation combined? Food for thought: If the world ate 15 percent less meat, it would be like taking 240 million cars off the road each year.

Save money:
Reducing meat consumption could save you tremendous amounts of money each year. Due to meat’s high per-capita healthcare costs the country could save $180 billion if the population ate according to recommended nutrition guidelines. Though it may seem challenging to serve healthy meals on a budget, going meatless once a week can help conserve money for more fruits and vegetables. Aside from cutting your weekly food bill  (meat costs a lot of money), it will also curb healthcare spending. In the United States chronic diseases such as heart disease, stroke, cancer and diabetes cause seven in ten deaths each year and account for 75 percent of the $2 trillion spent on medical care. Red meat, especially processed meat, contains ingredients that have been linked to increased risk of chronic diseases such as cardiovascular disease. Spare your wallet and your health by consuming less meat.

Bottom Line: Consuming meat is not a bad thing or something to judge others for doing. Whether you’re thinking of going vegan, vegetarian or simply reducing your meat intake, there are plenty of great reasons to lower your consumption. Give it a try.

Written by: Leigh Hullett, Wellness Workdays Dietetic Intern
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Benefit Trend: Financial Wellness

Employers are recognizing a mind-body relationship that needs to be addressed in order to continue to improve employee health, lower associated employee health care costs, and improve productivity. For years, stress was a known trigger for many physical ailments. Recently, financial stress has been identified as a prevalent condition among US employees. If you haven't implemented a financial wellness program, consider these facts.

A recent study found 52 percent of employees are stressed about their financial situations and in millennials the number is even higher – sixty-four percent are stressed about finances. Almost half of employees surveyed responded that they are distracted by their finances at work and spend at least three hours at work each week dealing with personal finance issues. 

The International Foundation of Employee Benefit Plans found that credit cards, debt, saving for retirement, saving for a child’s education expense, and meeting basic household needs are the top financial stressors for many individuals. Approximately one quarter of employees rely on credit cards to purchase necessities they would not otherwise be able to afford – and this issue occurs at high income levels as well as at low income levels.

The number of employees coping with financial challenges continues to increase yearly. Employers are starting to introduce financial education and support options much the same way as they offer worksite health and wellness programs. Financial counseling can come at a price to employers, but, if appropriately designed with standards to measure program success, employers will start to see an increase in employee productivity and ROI. 

Much the same as wellness programs, organizations should tailor a financial wellness plan for its employees’ needs. Programs can be offered as group educational forums, individual online sessions, or personalized coaching sessions with financial professionals. Finally, employers need to determine what aspects of the employee financial program will be mandatory and whether incentives for participation will be offered.      

Wellness Workdays provides financial wellness programs to a number of employers and works with employees from diverse backgrounds and income levels. Contact us to learn more about our programs and how we can help your employees get on the track to financial fitness.

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