Now, don’t get me wrong, sports drinks do have their purpose.  They are an excellent way for elite competitors to rehydrate during and after intense exercise.  However, the average “weekend warrior” or modest exerciser does not likely need all the extra sugar and calories which come from these beverages.

Yes, sports drinks do contain less calories and carbohydrates than soda or juice.  Still, each 8 ounce serving can rack up 50 calories and 14 grams of carbohydrate, all in the form of sugar.  Not to mention the average sized container is at least 20 ounces (2.5 servings).  It would take a 140 pound woman 12 minutes of jogging at 6 mph to burn off those extra 125 calories of sports drink.  Let me put it in another perspective.  If you drink a 20 ounce sports drink during each of your four workout sessions during the week that would be an extra 500 calories a week (in the form of simple sugar).  By switching to water during workouts, you would lose almost 7.5 pounds over the course of a year!

There are a several newer sports drinks for sale which contain fewer or no calories.  If you feel you need to replenish your electrolytes, opt for these beverages instead.  Keep in mind some still have roughly 20 calories per serving, so they are not freebies!  As a general rule, unless the activity is strenuous and greater than 60 minutes or you are sweating profusely, water before, during, and after the activity is sufficient for rehydration.

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.

The minutes spent driving to get fast-food or checking out the vending machine options could be used toward preparing a healthy meal for yourself and your family. The biggest part of eating healthy on a busy schedule is planning.  Take a few extra minutes on the weekend to grocery shop and plan out your meals for the entire week so you don’t have to waste time returning to the grocery store. Try cooking a large batch of food on the weekend, enough for some lunches and dinners during the week.  These foods can be refrigerated or frozen so you can quickly reheat them.

Purchase fresh fruit and vegetables on the weekend in preparation for the week’s snacking.  Prep them as soon as you come home and store them in the refrigerator for easy access.  You can also pre-portion out food into plastic containers or zip lock bags. You’ll be much more likely to pack something healthy if it’s prepped and ready to go.   Don’t be afraid to pack a small cooler to take on the road.  Fresh fruit, veggies, cheese, yogurt, and sugar free beverages are all relatively easy to eat on the go.  Making an effort to eat healthy does not mean abandoning our lives; it just means using our time more wisely.

Here are a few easy on the go snacks:

• Whole-wheat crackers and low-fat string cheese
• Fruit smoothie in a thermos
• Half of a turkey or tuna sandwich on whole-wheat bread
• Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
• Yogurt and granola
• Protein bar (be sure to check out the sugar content)
• Apples, bananas, strawberries (any fruit works, these are naturally portable)
• Nuts or trail mix (stick to just a handful)
• Tuna and cottage cheese in mini-containers
• Vegetable sticks with a little packet of low fat dip
• Hardboiled eggs
• Celery sticks with peanut butter

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.

Those who are underweight have higher rates of disease and death than normal weight individuals. Those with a BMI greater than 25 are at greater risk of developing heart disease, diabetes, and high blood pressure. A BMI greater than 30 suggests an increased risk of those same conditions plus some cancers and death.

However, there are some very important limitations to this measurement. Weight and height do not directly measure body fatness. A very fit 6 foot man could easily weigh 200 pounds, which would be considered overweight with a BMI of 27. However, if his body fat percentage was 9% this is far from overweight! Therefore, obtaining a body fat percentage (through skinfold thickness or bioelectric impedance) is a more accurate measurement of obesity. It is also important to note that body fat percentage goals change through the lifespan. It is not reasonable to expect a 70 year old woman to have the same body fat percentage as a 22 year old. People should take into account waist circumference as well since high levels of fat in the abdominal region are associated with an increased risk of heart disease. Men should aim for less than 40 inches, while women should be less than 35 inches.

Both healthy eating and exercise are necessary to obtain and then maintain a healthy body fat percentage. Aim for diet rich in lean proteins, fruits, vegetables, and whole grains. Also, include a varied fitness routine including both weight training and cardiovascular exercise.

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.

What if we poured 25% of our energy into practicing our own defensive medicine (so-to-speak)? I think in the non-clinical realm, we call this disease prevention or health promotion. Imagine, one quarter of your free time spent engaging in regular exercise. OK, the free time is too personal. How about work time…what if 25% of your one hour lunch break was spent getting some exercise at work?

I’ll go you one better – what if employer’s supported 15 minute walk breaks for their employees where you could get that walk in on the clock? Wait – did you just say you already get a 15 minute break at work?

Think about it - fifteen minutes of walking the parking lot or the campus halls (50 calories per 15 minutes for a 150 pound person) could do a lot of people – and businesses - a lot of good.

I think it’s about time for my 15 minute break…now if I could just find my tennis shoes.

What will you do with your next 15 minute break?

Special thanks to guest contributor, Bethany Garrity, Director of Corporate Fitness Management with the National Institute for Fitness and Sport.

While I may have a flair for the dramatic, check out the crowd reaction to the escalators freezing at Washington DC’s Dupont Circle stop recently.

I dare say that the dumbstruck passengers in that subway terminal might look strikingly similar to how employees at most organizations would look if they were forced to scale the stairs each day.

I think we take elevators and escalators almost mindlessly (kind of like how we eat most of the time); it doesn’t really enter our consciousness to view stairs as a small but beneficial chance at some extra activity each day.

Climbing stairs burns roughly seven calories per minute for a 150 lb individual. Taking the elevator burns a whopping 1 calorie per minute for the same person. Over the course of one month, if you choose the stairs for five minutes per day, five days per week, you will burn an extra 750 calories that month.

Over the course of a year, that’s more than 9,000 calories burned which is equal to roughly 2.5 pounds. While that isn’t staggering weight loss for the year, it does provide you with some buffer for maintaining your weight (assuming your calories in are unchanged) year to year. Furthermore, for those who are trying to lose weight, taking the stairs can provide support to that ongoing effort.

Special thanks to guest contributor, Bethany Garrity, Director of Corporate Fitness Management with the National Institute for Fitness and Sport.

Why, may you ask, is fiber important? First of all, fiber causes a sense of fullness as well as traps cholesterol and fats in the stomach and small intestine. It also slows the absorption of sugar. These actions help to regulate weight, lower cholesterol, and improve blood glucose levels. In the large intestine, fiber causes fermentation and promotes the growth of healthy bacteria. It also absorbs water, which adds “bulk” to the stool. These properties enhance the immune system to help fight infection and chronic disease. It also promotes regularity, which minimizes constipation.

So, why are Americans lacking fiber? Well, think of a typical fast food meal – a hamburger on a white bun, French fries, and a soda. Where’s the fiber? Definitely not in the refined bun or deep fried, peeled potatoes! We live in a convenience food society where prepackaged and processed items reign. Hamburger Helper, boxed macaroni and cheese, and frozen pizzas are quick and easy, but lack many key nutrients, including fiber. Short on time? Grilling is a quick method of cooking. Throw some pre-marinated chicken breasts on the grill while you steam fresh veggies and prepare quick cooking brown rice. Your meal will be done in about 20 minutes and include nearly 10 grams of heart healthy fiber!

Ways to get more fiber in your diet:

• Top your morning Wheaties or oatmeal with fresh fruit such as blueberries, strawberries, or bananas.
• Switch to whole grain bread, brown rice, and whole wheat pasta.
• Add veggies to soups, casseroles, pizza, and more!
• Beans are a great source of fiber – include side dishes such as bean salad, red beans and rice, or hummus.

Mexican Bean and Rice Salad

Makes 10 servings

Ingredients:
2 cups cooked brown rice
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can black beans, rinsed and drained
1 cup frozen corn, thawed
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
¼ cup cilantro leaves, chopped
1 tsp minced garlic
1 ½ tsp ground cumin
Salt to taste

Directions:

• 1. In a large salad bowl, combine rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
• 2. Refrigerate salad for at least an hour and toss again before serving.

Nutrition per serving: 124 calories, 1g fat, 5g protein, 26g carbohydrate, 5g fiber

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.

The benefits extend to both vegetarians and meat lovers alike. Isoflavones found in edamame and other soy products can help lower your risk of heart disease, maintain bone density, decrease cholesterol levels, and protect against certain cancers. Also, the estrogenic effects of isoflavons have been noted to reduce symptoms associated with menopause. Edamame is a good source of vitamin K and folate and a ½ cup serving provides as much fiber as 4 slices of whole wheat bread or 4 cups of steamed zucchini!

Flash frozen edamame can be purchased in the frozen food section of the grocery store either still in the pod or pre-shelled. It’s classically served steamed and sprinkled with salt. Feel free to add it to stir fry, bean dishes, or soup. The following recipe is a simple, tasty way to prepare edamame.

Crispy Edamame

Makes 5 servings

Ingredients:
1 (12oz) package of shelled, frozen edamame
1 Tbsp olive oil
¼ cup grated parmesan cheese
Salt and pepper to taste

Directions:

• 1. Preheat the oven to 400 F (200 degrees C). Place the edamame into a colander and rinse under cold water to thaw. Drain.
• 2. Spread the edamame beans into the bottom of a 9x13 inch baking dish. Drizzle with olive oil. Sprinkle cheese over the top and season with salt and pepper.
• 3. Bake in the preheated oven, stirring occasionally until the cheese is crispy and golden, about 15 minutes.

Nutrition per serving: 127 calories, 7.5g fat, 9g protein, 7g carbohydrate, 3.5g fiber

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.

Seriously though, what does that mean?! What does a healthy culture at work look like? How do you know when you’ve arrived?

Maybe we reach our destination when we learn to infuse a little healthy fun and flexibility into the workday.

Consider this – A team of employees at the McPherson CertainTeed Molded Products plant in Kansas created and implemented their own health initiative. Working with McPherson County agents, the employees found a piece of land on which to plant a vegetable garden. They tilled the soil, planted the seeds, and today, the garden is maintained by an enthusiastic crew of employees.

Not only do the employees reap the benefits of healthy, pesticide-free veggies for daytime snacks and for at-home cooking, but those who work the garden reap additional health benefits from the physical activity required by such a pursuit.

Exercising, eating right, having fun, reducing stress…sounds like a healthy culture to me!

Employers – how are you building a culture of health at your worksite? Even better, how are you empowering your associates to take the lead in constructing a shared and mutually beneficial healthy workplace culture?

Special thanks to guest contributor, Bethany Garrity, Director of Corporate Fitness Management with the National Institute for Fitness and Sport.

Most people are familiar with whole wheat; however, there are 13 different grains that are considered to be “whole.” In addition to whole wheat, these include amaranth, barley, buckwheat, corn, millet, oats, quinoa, brown rice, rye, sorghum, teff, and triticale.

Now, for the good part – why should we eat whole grains? Research has shown that regular consumption of whole grains:

• Decreases risk of stroke by 30-36%
• Decreases risk of getting Type 2 Diabetes by 21-30%
• Decreases risk of heart disease by 25-28%
• Improves weight maintenance

The dietary guidelines recommend we consume 3-5 servings of whole grain products daily. The average American takes in <1 serving per day. Even more disheartening, 40% of Americans eat no whole grains at all! A serving is equal to 16 grams of whole grains, roughly ½ cup of cooked brown rice or oatmeal or 1 slice of 100% whole wheat bread.

Extra Healthy Oatmeal

Makes 2 servings

Ingredients:
½ cup oatmeal
1 cup water
1 Tbsp honey
1Tbsp flaxseed
¼ tsp cinnamon
¼ cup vanilla soymilk (or, skim milk)

Directions:

• 1. Bring water, honey, and cinnamon to boil on the stovetop. Add oatmeal and reduce heat to low. Simmer until water is absorbed.
• 2. Stir in flaxseed and top with milk.

Nutrition per serving: 270 calories, 5g fat, 8g protein, 49g carbohydrate, 6g fiber

Special thanks to guest contributor, Alexis Laska, RD and Clinical Dietitian with Decatur County Memorial Hospital.