Eating Healthy

June is National Safety Month, and the National Safety Council (NSC) provides a wealth of information to encourage workplaces to participate in raising awareness for safety. This year’s theme is “Safety Starts with Me,” underscoring responsibility at the individual level.

The NSC organizes the month into weekly themes by topic, and a quick glance at this list made me realize we’ve talked about many of these issues at some point in the AccuBlog.

Week 1: Preventing Slips, Trips and Falls

In March, we discussed Steps to Prevent Slips, Trips and Falls. The most common culprits to avoid are everyday hazards we might easily overlook – like an electrical cord or clutter in the walkways.

Week 2: Employee Wellness

Our WorkHealthy blogger Samantha talks about employee wellness on a regular basis. Her recent post on Summer fruits and vegetables reminds us to eat healthy, while many of her posts also provide practical advice on exercise and health.

Week 3: Emergency Preparedness

Last month, we looked at Tornado Safety tips. Ashley’s earlier post Don’t Let An Emergency Catch You Without A Plan outlines the elements OSHA requires for a workplace’s emergency action plan.

Week 4: Ergonomics

OSHA defines Ergonomics as “the science of fitting workplace conditions and job demands to the capabilities of the working population.”

Posture is one factor that contributes to proper or poor ergonomics, and Samantha’s two-part series on Take a Stand Against the Sitting Disease offers one possible solution to combat the posture problem in the workplace.

Bonus Topics

The NSC also includes bonus topics in their list of themes. We’ve started discussing these issues as well and will continue to do so in the weeks and months ahead.

• Driving Safety: During the first week of May, we learned how texting and driving is a symptom of a larger problem. We also provided links to resources so you can stay current on the different distracted driving rules by state.
• Summer Safety: Last month, we started talking about summer safety with a blog on Skin Cancer Awareness and what you can do to help reduce your risk.

Next time, we’ll look at some more issues related to summer safety.

About Accuform Signs

Accuform Signs, located in Brooksville, FL, is the leading manufacturer of facility safety identification products. Founded in 1976, Accuform Signs sells products to a network of distributors throughout North America, South America and Asia. From personalized safety signs, safety tags and labels, to traffic safety and lockout/tag out products, Accuform Signs provides the products and sales support for the distributors that define the safety industry.

It’s important to eat healthy and exercise regularly, but some people find it hard to do so while on a tight budget. Finding the right item in the produce aisle for your grocery list can be difficult if you are looking for things like ripeness, flavor and affordability. But, it can be done.

When making out your grocery list, be sure to include produce that are currently “IN SEASON”. Every produce aisle contains products that may or may not be in season so the prices can vary considerably if they aren’t.  

So, here is a guide to help you find the healthiest produce for you and your family this summer at the right price.

Apricots – harvested in late Spring, this sweet fruit contains carotenes to help prevent cancer and also contains hefty amounts of Vitamin A & C.

Blueberries – low in saturated fat, these berries are a great topping for waffles, cheesecakes and also used for jellies and jams.

Cantaloupes – very low in calories and contains Vitamins A & C. Slice up this melon and include it in a fruit salad for your summer get together.

Corn – popular in the summer, this yellow veggie contains B Vitamins, folate, beta-carotene and fiber. Try it out as a topping for a homemade pizza or grill out with corn on the cob for the 4^th of July.

Mangoes – this super fruit contains a large amount of Vitamin C. Cut up a fresh mango and sprinkle it over a nice chicken salad.

Peaches – rich in anti-oxidants, this delicious fruit has large amounts of Vitamin A, which is vital to our vision. It’s available all year round, but is freshest from May until October.

Tomatoes – raw or cooked, this delicious citrus fruit helps prevent DNA damage, reduces the risk for heart disease and also helps to reduce inflammation in the body. Be sure to check out your local farmers market for some fresh tomatoes this summer.

Watermelon – rich in electrolytes and low in calories, indulge in this tasty melon to keep cool on a hot summer day.

Zucchini – no fats or cholesterol, this veggie is also low in calories. Zucchini is great on the grill or steamed. Zucchini is also a great source of fiber and folate.

Exercise and diet are a huge part of our lives, and Accuform Signs is here to help make it easier with our WorkHealthy™ line of products. And make sure to update your Digi-Day™ with a new face this summer to keep things fresh in your facility.

Health Disclaimer

The information contained in this blog is presented in summary form only and intended to provide a basic understanding and knowledge of healthcare topics. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other healthcare provider. WorkHealthy does not recommend the self-management of health problems. Should you have any healthcare-related questions, please call or see your physician or other healthcare provider promptly.

About Accuform Signs

Accuform Signs, located in Brooksville, FL, is the leading manufacturer of facility safety identification products. Founded in 1976, Accuform Signs sells products to a network of distributors throughout North America, South America and Asia. From personalized safety signs, safety tags and labels, to traffic safety and lockout/tag out products, Accuform Signs provides the products and sales support for the distributors that define the safety industry.

Kickboxing is a martial art that involves controlled kicking and punching movements. Its oldest ancestor is Muay Thai, which originated in Thailand about 2,000 years ago.

Since then, American kickboxing has evolved into a full contact sport. It became popular in the 1970's and can burn some serious calories. Just one hour of cardio kickboxing can burn more than 400 calories depending on a person’s fitness level.

It not only promotes weight loss but can also help build muscle in your arms, legs, abs, and increases joint flexibility.

Like many other types of exercises, cardio kickboxing has emotional health benefits such as stress reduction and boosting your self-esteem. Good emotional health is essential for you to perform your job duties at work properly.

Listening and communication skills can be affected if a person is stressed out or lacks self-confidence. Be sure to check out your local gyms and see if they offer kickboxing classes. You will reap the benefits and look better than ever.

Here at Accuform Signs, we encourage healthy living whether you are at work or at home. We want to make sure you eat right, exercise regularly and take care of yourself mentally. Plus, we have all the necessary equipment to help you do so. Purchase one of our WorkHealthy banners to promote healthy living in your workplace too! Anyone can do it!

Vince Lombardi said “It's not whether you get knocked down; it's whether you get up.” To me, life can throw obstacles in your way. It’s up to you to kick them down, out or away from your path.

About Accuform Signs

Accuform Signs, located in Brooksville, FL, is the leading manufacturer of facility safety identification products. Founded in 1976, Accuform Signs sells products to a network of distributors throughout North America, South America and Asia. From personalized safety signs, safety tags and labels, to traffic safety and lockout/tag out products, Accuform Signs provides the products and sales support for the distributors that define the safety industry.

Healthy eating habits are important in order for your body to function properly. You'll feel better, have more energy, lower blood pressure, reduce body fat and stay healthier throughout the year.

There's no exact way to eat that is right for everyone. Eating habits should be customized to suit personal needs and preferences, which allows healthy eating to become a part of your lifestyle that can be sustained over time.

Planning ahead is a great way to satisfy dietary needs and your appetite on a busy schedule. A registered dietitian can help you personalize an eating plan to meet your nutritional needs and food preferences, no matter what your lifestyle is like.

A common misconception about eating healthy is that you'll need to give up your favorite foods altogether. However, healthy eating focuses on an overall diet instead of daily meals, so that all foods can fit into your diet when consumed in moderation.

Changing old habits can be challenging, especially if your time is limited. Planning for breakfast, lunch and dinner are important, but snack planning is also needed. Sure, grabbing a bag of pretzels or chips in the break room is easy, but is it healthy?

Bring fruits and/or veggies with you to work and school to keep you from purchasing unhealthy items when pressed for time. Apples, oranges, bananas, carrots, celery and nuts are good snack items to keep your metabolism high without taking in too many calories.

Children, work, school, and hobbies can sometimes get in the way of proper meal planning. So, try and set aside time for planning one day a week to grocery shop, pre-prepare foods, and organize can help your week move smoothly. You'll thank yourself for it.

Be sure to check out Accuform's WorkHealthy posters and banners to include in your company’s lunchroom to remind co-workers and employees to be healthy even while at work.

I’d love to hear some of your healthy eating ideas, so leave your comments below.

About Accuform Signs

Accuform Signs, located in Brooksville, FL, is the leading manufacturer of facility safety identification products. Founded in 1976, Accuform Signs sells products to a network of distributors throughout North America, South America and Asia. From personalized safety signs, safety tags and labels, to traffic safety and lockout/tag out products, Accuform Signs provides the products and sales support for the distributors that define the safety industry.

Hand sanitizer is used by thousands of people throughout the country each day to try and help protect against germs and the flu. You can walk down the cleaning isle in your local supermarket and find dozens of disinfecting products including wipes, scrubs, and soaps. The effectiveness of these products is due to the large amount of ethyl alcohol contained in the mixture, but other ingredients include water, fragrance and glycerin which do not protect against germs. Alcohols such as ethanol (ethyl alcohol) and isopropanol (isopropyl alcohol) are used to protect against microbial germs such as the flu by denaturing the proteins within the bacteria’s cell membrane which destroys it.

A recent article published by The New York Times shows that hand sanitizer helps against some germs but not ALL germs. Many people now-a-days carry hand sanitizer in their pocketbook, car, and/or briefcase (as do I) but we need to be sure to practice all forms of proper hygiene as well.

Whether at home, at work, or at school, you should be sure to clean your workspace daily, wash your hands frequently, clean up after yourself when you eat and be sure to take your vitamins. Accuform offers the WorkHealthy™ line of products so you can keep your employees in the know. Check out our WorkHealthy™ awareness sets to help reinforce a WorkHealthy™ attitude in your workplace.

Effective as they may be, hand sanitizer does not protect against non-enveloped viruses such as a norovirus. Noroviruses cause stomach and intestine illnesses and is a common cause of gastroenteritis in the US. Anyone can be infected and you can get it more than once. Bleach is an effective product that can protect against a norovirus by decontaminating countertops and other surfaces that may be infected. Washing your hands with soap and water also help protect against a norovirus. Symptoms of norovirus infection usually include diarrhea, vomiting, nausea, and stomach cramping. The infection is usually gone in 1-3 days and doesn’t require medication.

Here are 5 recommendations from the CDC to help stop spread of a norovirus.

1. Practice proper hand hygiene – wash your hands with soap and water.
2. Take care in the kitchen – wash fruits and vegetables carefully, and cook foods thoroughly before consuming.
3. Do Not Prepare food while infected – If you are sick, you shouldn’t prepare food for others. If you must, proper good hand hygiene and cover your mouth and nose with a guard.
4. Clean and disinfect surfaces – any surfaces that may be contaminated need to be decontaminated and cleaned right away. Be thorough and use appropriate cleaning products.
5. Washing Laundry thoroughly – any linens or clothing that are contaminated should be handled carefully and washed separately.

What other methods do you use to inform your employees about the daily risks and the importance of keeping your hands clean?

Millions of people run each day, but do you know why? Well, maybe because it’s a healthy exercise for you mentally, physically and socially. So, running may not be your favorite exercise, but it works!

There are numerous benefits to running. It doesn't require a lot of personal or gym equipment, and it can easily be incorporated into any WorkHealthy routine, during breaks or even at lunch.

Many people run to lose weight. Some run to be social. And, others run to relieve stress. For whatever the reason, you are healthier because of it.

Running has so many benefits to us as individuals; it would be too difficult to list them all in a blog. So, I’m going to hit some of my favorite things about running and also give you a few other sources for you to learn more.

Physical Benefits of running

• Strengthen and tones muscle
• Lowers blood pressure
• Prevents disease (osteoporosis, cancer)
• Burns calories which help with weight loss
• Increase metabolism

Mental Benefits

• Stress reliever
• Reduces risk of depression
• Releases endorphins which can help you live happier
• Relieves anxiety

Social Benefits

• Running with a partner or in a group can help you get to know other runners
• Give back to your community by participating in running events near you
• Run outdoors to view beautiful scenery and meet new people along the way

 Running works, but not everyone can run immediately. The key to getting started is to walk, A LOT. Start off easy and work your way up to jogging. Running long distances will come after you are comfortable. There are several important factors that you should consider looking into if you are new to running:

1. Visit your doctor and get a complete physical exam first
2. Visit a running store; Fit 2 Run or FITniche to have someone fit you to a good running shoe
3. Be sure to stretch before and after every run
4. Use a heart rate monitor to access your intensity
5. Wear breathable active wear like Nike or Under Armour to make sure you are staying as cool as possible
6. Drink lots of water to stay hydrated. See Accuform's WorkHealthy poster to help you determine if you are properly hydrated
7. Be sure to eat a properly balanced diet including carbohydrates, vegetables, protein, fats & sugars
8. Most of all, Have fun!

New to running? Here's some additional tips to get started.

Runners World, a great source of information.

Training tips, nutrition & more - for women.

Various helpful running articles.

Do you run? Do you WorkHealthy? Why or why not?

Health Disclaimer

The information contained in this blog is presented in summary form only and intended to provide a basic understanding and knowledge of healthcare topics. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other healthcare provider. WorkHealthy does not recommend the self-management of health problems. Should you have any healthcare-related questions, please call or see your physician or other healthcare provider promptly.

Works Cited:

http://www.rei.com/learn/expert-advice/running-basics.html

http://www.runningbenefits.org/

http://www.active.com/running/Articles/6-Benefits-of-Running

Cholesterol itself isn’t bad. The National Heart, Lung and Blood Institute (NHLBI), defines cholesterol as a waxy, fat-like substance that’s found in all cells of the body. Its naturally produced by the liver and is also found in various animal foods.

According to Helmut Schrott, M.D., a Professor of Epidemiology at the University of Iowa, the body needs a certain amount of cholesterol to function properly. Cholesterol comes from two sources: your body and from food. Your liver and other cells make up approximately 75% of blood cholesterol and the rest of your cholesterol comes from animal products like eggs, bacon and cheese. Since the body contains a sufficient amount of cholesterol through production in your liver, it’s not necessary to consume foods with cholesterol to maintain a healthy balance.

Proper meal planning and simple dietary changes at home and at work can correct your cholesterol levels and get you back on track. High blood pressure, stroke and heart disease have been linked to high cholesterol since it can lead to a buildup of plaque in the artery walls and narrowing of the arteries, causing a condition called atherosclerosis which can make it more difficult for blood to flow through the heart and body.

The body has two types of cholesterol; LDL (bad) cholesterol and HDL (good) cholesterol.  Here are some common facts about each of them.
 

LDL (Bad) Cholesterol

• Poor diet can affect this level tremendously
• High LDL levels in overweight individuals have an increased risk of heart disease
• Diabetes can increase your LDL level by a poorly cared for diet
• High levels of HDL are contained in oils, red meats, salt, & dairy foods
• Oatmeal, oat bran, almonds, and fish oils can help decrease your LDL levels

HDL (Good) Cholesterol

• Produced by the liver in the body
• Can be inherited by relatives
• HDL actually helps to lower LDL in the body
• Must maintain a higher level of HDL to decrease your risk of heart disease
• Regular exercise can increase HDL and lower LDL

Cholesterol is needed for your body to function properly. You can eat foods containing cholesterol in moderation and still be healthy.

Be sure to visit your doctor regularly for a check up if you are worried about your cholesterol levels.

Health Disclaimer

The information contained in this blog is presented in summary form only and intended to provide a basic understanding and knowledge of healthcare topics. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other healthcare provider. WorkHealthy does not recommend the self-management of health problems. Should you have any healthcare-related questions, please call or see your physician or other healthcare provider promptly.

With the holidays behind us, I’m sure most have started the New Year on a healthier note. Every January, people around the world make New Year resolutions and start making lifestyle changes. You can make 1, 2, - maybe even 11 changes this year. The key to making a lifestyle change is to start off simple and stick to it. So what does eating more dark chocolate have to do with New Year’s resolutions?

Well, dark chocolate has many known health benefits that can help you along the way. It contains cocoa butter which is taken from the cacao bean. So, wouldn’t you want some help in reaching your resolution that allows you to indulge in chocolate at the same time? I thought so.

Here are just a few health benefits that dark chocolate provides:

Heart at work – Dark chocolate contains antioxidants that help prevent blood clot formation and arteriosclerosis. For example, if you have high blood pressure, eating more dark chocolate can actually help decrease your insulin levels because it antioxidants.

Some glucose is OK – Dark chocolate does contain glucose but since the amount is so low it won’t cause high spikes in your blood sugar level which in turn will help prevent diabetes.

Sweet Tooth – Dark chocolate contains theobromine, which has been show to harden tooth enamel. Unlike other sweets, eating only dark chocolate will lower your risk of cavities along as you are practicing proper dental hygiene.

Cholesterol levels – Dark chocolate is made with cacao beans which contains monounsaturated and saturated fats. These are healthy fats that your body requires in order to control your cholesterol levels.

Other benefits – Dark chocolate also contains vitamins and minerals such as flavanols, potassium, iron, and magnesium. These all have healthy effects on the body and protect against things like heart disease, iron deficiency, and diabetes.

To read more on the benefits of high cacao – dark chocolate, please see the links below.

http://www.livescience.com/6111-sweet-science-health-benefits-chocolate.html

http://www.allchocolate.com/health/basics/

Runny noses. Aches and fatigue. Flushed, feverish cheeks. Most of us can relate to flu symptoms. According to the Centers for Disease Control and Prevention (CDC), Flu season can begin as early as October and tends to peak in January or February.

Someone has said that prevention is the best cure for disease. Here’s a quick refresher on some simple steps you can take to ward off flu viruses.

Hand Washing

This simple practice, when done properly, can be an effective measure to prevent catching the flu. The rule of thumb is to wash your hands with soap and water for 20 seconds.

Using soap and water is the most effective method for reducing the spread of infection, but alcohol-based antiseptics can offer an alternative solution when soap and water are not available. The CDC recommends using an alcohol-based hand sanitizer containing at least 60% alcohol but warns that hand sanitizers do not remove all types of germs. Visit the CDC’s webpage Handwashing: Clean Hands Save Lives to learn more.

Common Sense

Sometimes when we are tired, busy or stressed, we tend to let our common sense slip. Here are some “no brainer” tips from OSHA’s Safety and Health Topics on the Seasonal Flu that may help protect you this season.

• Frequently clean commonly touched surfaces such as telephones and computers.
• Try not to use your coworker’s phone, desk or computer – or first wipe off borrowed equipment with disinfectant wipes before using.
• Avoid personal contact – such as shaking hands – with someone who doesn’t feel well.
• Stay fit, eat healthy and get the proper rest your body needs.

Vaccination

Although the CDC recommends anyone over the age of 6 months receive a flu vaccine, the vaccine is not right for everyone. If you have certain allergies or have ever had severe reactions to the vaccination, it may not be the right preventative choice for you. Review the CDC page on Who Should Not Get Vaccinated, and talk with your doctor about any concerns or questions you may have.

Stay Home

When all else fails, stay home if you don’t feel well. The CDC advises that anyone with the flu stay home until 24 hours after the fever breaks without the help of medication. The flu is highly contagious, so you will be doing both yourself and your coworkers a favor by getting the rest you need and not sharing with others.

For more information on the seasonal flu, visit OSHA’s webpage on Workplace Safety and the Flu and the CDC’s questions and answers page on Seasonal Influenza.

Tie a ribbon around your waist and give yourself something extra special for Christmas this year!!

Every year, the days get shorter, the air gets cooler, and your pants get a little more snug during the holiday season. Halloween candy, Thanksgiving dinner, Christmas cookies, and Super Bowl parties are right around the corner. Now, some of us may already be thinking about a New Year’s resolution to lose weight, but I want to share a few secrets with you on how to maintain your weight through the Holidays so you can focus your other New Year's resolution; paying off those credit card bills you racked up from Christmas.

On average, most American’s gain 5-12 pounds each holiday season, but most don't lose the weight after the holidays. There are several things you can keep in check to avoid that unwanted weight gain.

1. Get Moving

Maintain a consistent exercise plan over the holidays to help you burn off those unwanted calories. Add in some family exercise outdoors like rollerblading, Frisbee, flag football or bike riding. Be sure to bundle up when exercising outdoors.

2. Eat healthy more often

Be be sure to eat 5-6 “healthy” meals a day to keep up your metabolism. Don’t skip a meal to allow for extra snacking at home; this helps fight that temptation since you'll already have a full stomach.

3. Control temptation

You won’t be able to control all situations, but you should focus on the ones you can. Ask yourself, "Do I keep cookies or candies around my desk or workspace? Is my pantry full of holiday goodies?" Accuform Signs offers a free healthy snack each day at our facility to keep employees focused on being healthy. Make a mental note to keep goodies away from your desk and out of your pantry to try and control your snacking.

4. Plan ahead

Always eat before you go to a party. Doing so will help you make healthier decisions and avoid cravings while mingling.

5. Focus on socializing

Don’t stand around the hors d’oeuvres table when you are at a party. Focus on making conversation with others instead of focusing on the goodies. Conversation is calorie-free!!

6. Ditch the idea of perfection

No one is perfect, so allow some room to enjoy yourself a little over the holidays and put your focus on maintaining your weight instead of losing weight.

7. Fill up on water

Be sure to drink more water. If you know you're going to a holiday event, eat first and bring a bottle of water with you so can stay full on water and can keep temptation to the side for the night. This allows you to focus more on spending time with your loved ones. Check out my previous blog "Water is the fuel of life!" for more information on drinking water.

8. Limit your alcohol intake

Drinking alcohol at parties is tempting, but you're just filling your body with empty calories. Set a limit of 1-2 drinks and then switch to water. You can prevent dehydration and save those calories for when you may want something more all at the same time.

9. HAVE FUN!!

Be sure to have fun! Don’t get caught up in the small things, just relax and enjoy the season. The years go by faster as you get older, so your time with family and friends is priceless.

What are your tips for keeping your weight in check during the holidays?

According to Let’s Move!, the childhood obesity rate in America has tripled over the past three decades. With this increase comes more obesity-related health problems like heart disease, high blood pressure and asthma.

In today’s busy world, making healthy food choices isn’t always easy. Many adults are pressed for time due to busy work schedules, school schedules, doctor's appointments, home repairs and spending quality time with your spouse. Parents are overwhelmed with parent-teacher conferences, soccer practice, ballet class and homework and can quickly become more stressful than years before. These never ending days can sometimes force us to become too busy to worry about the nutritional value of your child’s food. That quick stop at Burger King sure seems like the cheap and easy way to feed your kids lunch but, is that what we really want?

Today, children experience a very different lifestyle. Walks to and from school have been replaced by car and bus rides. Gym class and after-school sports have been cut and afternoons are now spent watching TV, playing video games and surfing the internet. Snacking between meals is more common now than years ago and those added calories are just one of the many reasons why kids today are more overweight. It’s up to us as parents, health care professionals, teachers and government officials to make sure our kids are eating healthy and getting enough exercise. I'm sure most of you have heard of "practice what you preach" before, and in this case, I encourage you to do so. Kids look up to you as an adult and like to copy everything you do. If you eat healthy and exercise regularly, your kids will want to do the same.

Accuform offers low-priced healthy snack and lunch choices in our Fresh and Tasty Café, and encourages employees to exercise regularly with an in-house fitness center, to try to ensure there health is being maintained properly. A healthy employee is just as important as a safe employee so we want to make sure we are doing everything we can to ensure a safe environment. Our WorkHealthy™ products are used in our café to remind employees to eat right and to give them new ideas on ways to exercise.

Pre-planning your meals and bringing your lunch with you each day is a more cost effective approach for employees on a budget, since most American’s use some form of budgeting when purchasing groceries for themselves and their families. I came across a great website that offers parents and caregivers the resources they need to help make sure you can eat healthy even if you are on a budget. Let’s Move! is a comprehensive initiative focused on helping American’s solve the problem of childhood obesity. According to Let’s Move!, the 3 P’s of eating healthy on a budget are: PLAN, PURCHASE , & PREPARE!

Download the PDF of the 3 P’s here.

As social media manager for Accuform Signs, I use web tools like Facebook, Twitter, YouTube and LinkedIn group accounts, and I’m am privy to some metrics that these platforms provide as well as most third party apps utilized to make life a little easier for social media managers.

But out of all, our content marketing (blog) account, powered by Compendium, sends us a rather comprehensive weekly report on traffic at Accuform.com, traffic types, most viewed categories, call-to-action or CTA clicks, visits, page views and average time on site.

This information can be very useful in determining what CTA’s are working, where to place them, what categories are driving the most traffic (5S, working safely, eating healthy, lockout/tagout, employee motivation) and what authors are building an audience. Compendium also lists the top referring sites and keywords for SEO purposes, and tells us what percentage of the weekly visits is actually new.

And this week it’s at 71%!

But be wary of the numbers, because the week prior, 90% of our traffic was new visitors and we had almost 100 fewer overall visits. As with everything, you can spin these stats several different ways:

1. It’s great all of these unique visitors are coming to our site
2. There weren’t many returning from the previous week
3. Visitors are clicking around (page views)
4. Average time on site seems to be right at 2 minutes

So what do these metrics tell us? Well, worse case, in our first year with a blog team we know:

1. We’re creating awareness
2. We’re driving traffic
3. We can always do better

See, benchmark numbers are exactly that – a baseline, or beginning, that can and will direct our focus for 2013. Who’s articles garnered the most comments? Who’s getting the most Facebook likes or share on LinkedIn? Is that CTA better at the top of the page or the bottom?

One thing I do know is that it’s very exciting to realize that what we’re doing is working (at least to some degree). Now, if I only knew where we go from here? Drop me comment and let me know how you took your corporate (or personal blog) to the next level.

In a recent study, 62% of American workers reported that their job is their main source of stress. Although, research for job related stress has expanded in the past decade and despite the attention, researchers have not been able to pinpoint definite causes, effects or preventative methods for job related stress.

First, let’s take a look at the definition. Job related stress can be defined as the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. In other words, your body rejects having to perform the duties your job requires and generates stress.

Fortunately, there are several ways you can improve job related stress, and improve your work environment.

Laugh more!

Ever heard that laughter is the best medicine? Well, it is! Laughing diverts feelings of anger or stress by focusing your mind on something positive and cheerful. It can help you let go of resentments and doubts toward your workload and/or co-workers. Laughter can help reduce the stress hormones in your body such as cortisol, epinephrine, adrenaline, dopamine, and growth hormone by increasing the amount of endorphins and neurotransmitters released in your body. Letting out a good belly laugh causes you to contract your abdominal muscles and leaves you with a relaxed feeling afterward. Smiling also produces the same hormones and causes an equivalent affect to laughing, so be sure to smile more at work. Remember, smiles are contagious! Spread it around!

Check out Women's Health article for more benefits to laughing - Laugh your way to a better heart.

Switch it up!

Studies show that if you consistently work on the same repetitive tasks, you could experience lower job satisfaction and a more negative attitude on the job. The way to stay positive about your job is to mix things up. Work on one task for 30 minutes, and then work on another task for 30 minutes. This could also help freshen your focus and produce higher quality work. Listening to music while you work will help keep negative thoughts from lingering in your head. You can also try taking a break at certain parts of the day and go for a walk around the building or office.

Stay Healthy!

This is MY favorite - since I’m an advocate of living a healthy lifestyle. Make sure you're eating healthy foods, getting the right amount of sleep and exercising each day. Now, I know some people work long hours and it’s hard to get to the gym, but exercise doesn’t have to consist of cardio machines or weight training. Try keeping it simple by bringing rollerblades, jogging shoes, ankle weights, or your bike to work. Make it fun, and bring a friend! Be sure to get plenty of water throughout your day to keep you hydrated. Refer to my previous blog “Water is the fuel of life. Without it, you wouldn’t survive” for help with your recommended water intake.

Remember to stretch before and after exercise to avoid sore muscles to help you relax before returning to work.

Set a work goal!

Goals at work can help you strive to remain relaxed at work and keep your attitude positive. Perhaps working on a relationship with a co-worker or finding a more productive way to use on your down time. If you can’t think of a goal by yourself, ask your manager to evaluate your work habits and see if and where there is room for improvement. Keep track of your goal by keeping a journal or planner and put reminder post it notes where you can see them every day. Accuform offers both stock and custom WorkHealthy posters that can help keep you focused on your work goals.

During a recent business trip, I realized just how difficult eating healthy really is. Appetizing signs of local restaurants while driving, and the overwhelming aroma of the dessert trays during meetings were more temptation than I was able to handle.

Back at Accuform Signs, we've tried to show how important it is to Workhealthy™, including sticking to a regular meal routine to keep you feeling full and energized. And bringing healthy snack items like granola bars, fresh fruits, and unsalted nuts can be helpful in fighting temptation, employee motivation and keeping those cravings in check. It’s not an easy task to enjoy a banana when your co-workers are eating ice cream sandwiches and cookies. But I’ve realized that indulging in the occasional cookie isn’t going to take you out of the game completely, so I say, if you can’t live another day without that cookie, eat the cookie. Just don’t make a habit of it.

So if it's hard to stay disciplined at home, having a job that requires you to do a lot of traveling can be challenging when it comes to continuous improvement in your health, losing or maintaining weight. Meetings, conventions, hours of driving and grab-n-go meals can really take a toll on your body. However, a little dedication and pre-planning can go along way when it comes to nutrition or finding time to workout.

If you are lucky enough to have advance notice for a business trip, the best thing you can do is pre-plan your meals. Airline security is relatively relaxed when bringing along food items when you fly. As long as the meals are sealed in containers or bags and there is the no liquid involved, you're pretty safe. If you're questioning the size of the carry-on you can always call your airline and ask first. If you have little to no notice for an upcoming trip, you can always find something healthy to eat along the way. Items like apples, bananas, protein bars, almonds or walnuts are great quick snacks. And, you can find a place that serves chicken just about anywhere. Chicken and vegetables are always my go-to safe meals when I travel or eat out. Also, be sure to check the nutritional labels on all packaged snacks to ensure you are eating items low in sugar and fat.

Now on to the fun part of your trip - EXERCISE! Exercise doesn’t have to consist of weight training or cardio equipment. Taking the long way to the bathroom or walking up and down the halls during breaks will burn more calories than sitting. Stretching can also be beneficial since it can increase your heart rate and boost your metabolism. Try checking out a local park to get in a quick run or see if you can get a day pass for the local health club. Pre-planning is key and those simple and quick changes can make a world of a difference when traveling.

Here are a few travel-friendly exercise items you can pack away in your suitcase:

• Sneakers
• Exercise clothes
• Swimsuit
• Jump rope
• Resistance bands
• “Water” Dumbbells
• Weight Lifting gloves
• iPod and headphones
• Exercise videos/DVDs

Here are a few exercises that are quick and easy to do while on the road:

• Jumping jacks
• Pushups and sprint drills at the local park
• Abdominal ball in the hotel gym for crunches
• Lunges or squats in your hotel room
• Swimming laps in the hotel pool
• March in place
• Aerobics class at the local health club
• Resistance bands to get in a good stretch

Hopefully, you can use a few of the things I've learned on your next business trip! So what tips do you have for eating right and exercising on the road?

In Part I of this series on creativity, I explained why creative professionals need balance in their lives in order to perform at their highest level. In this post, we will discuss HOW to create that balance.

Does anybody really enjoy living on edge, stressed-out, over-worked, and over-whelmed? I think that some people actually DO enjoy that kind of life. Have you ever met someone who, every time you talk to them, has a different catastrophe, a relationship battle, finance trouble, health issues, etc., etc. It seems like these people get some kind of buzz from the attention they get or the adrenaline that is required to manage all that stress. I know that some situations are out of our control. I am definitely not talking about the cancer patient, or the lady who's husband has left her for another woman. However, I would argue that much of our stress comes from poor choices. These bad decisions occur because of a fundamental lack of guidance and misplaced priorities.

So, how do you "be cool and stay happy"? You need to evaluate "who's running this show", and "what matters most". When you can answer these questions, I believe you will be on the road to a balanced life.

Who's Running This Show?
You might say, "I am, of course". But before you answer, ask yourself whether or not you are doing what really want to do. Are you putting out fire after fire, running from one urgent need to another, or are you methodically attacking your to-do lists based on a determined set of priorities? In other words, are you running your life, or is your to-do list running your life? Most people work "in" their life, putting out fire, paying the next bill, and completing the next task, minutes before the due date. If you want balance, you need to reorient the way you manage your life, from paying bills, to how you do your work, and even how you spend family time. Don't let dates and deadlines sneak up on you. Plan your work ahead of time by reverse engineering your calendar. Here's some practical tips that work for me...

1. Write every (yes, every) creative thought or task down in a notebook.
2. Grade each item in your notebook (1-5) in each of three categories...
   • Happiness Potential
   • Aligns with Core Values
   • Can somebody else do it?
     (0=somebody else should do it, 5=nobody else can do it but you)
3. Rank items on your to-do list, highest to lowest. If you don't get to lower ranked items, no big deal!  That's why they were ranked low in the first place. 

What Matters Most?
Regardless of how disorganized and stressful their lives may be, everyone (yes, everyone) has a set of core values or principles that determine (often subconsciously) what they think, say, and do. However, not that many people actually take the time write these priorities down and review them on a regular basis. A soldier in midst of battle can become so dutifully caught up in the trenches that they forget the big picture. Likewise, employees can become so wrapped up in everyday tasks, that they forget why what they are doing is so important. Not only does a clear list of priorities help make sense of the way we use our time and the things we do, but it also helps guard us from unfruitful activities that do not ultimately serve our greatest purpose or motivation.

My list is shown here. You might notice that beneath my relationship with my Creator, the biggest priority for me is to take care of me. Maybe it's a guy -thing, but I've noticed that whenever I have watched a guy write down his priorities, he often makes it well past 5 or 6 items before he thinks about something like, "my health" or "my free time". It seems noble enough. However, think of it this way... How can you serve your family if you do not have the energy? How can you perform at the highest level at work when you are too stressed out, tired, or sick? It can't happen. Therefore, if you care about the other things on that list, you will make sure that you are getting regular exercise, eating healthy foods, limiting your alcohol intake, and getting free-time to unwind (play some golf, go fishing, get a massage, or go shopping).

I’m sure most of you are familiar with the Energizer battery commercials. You know, the one with the pink bunny playing the drum that keeps going… and going… and going… Don’t you wish you could have that energy level throughout your day? Well, here’s some good news. You can!

There are quite a few contributors to a person’s energy level, such as, diet, sleeping patterns, exercise habits and working conditions. Your working environment can cause health problems that you may be unaware about. Many people work outdoors where the heat and weather conditions may cause muscle fatigue and/or allergy problems. Meanwhile, sitting at a desk or computer for long periods of time can cause muscle tension, stiffness, and strain in the neck, arms, wrists, hands, back and legs.  Either way you look at it, your body goes through a lot throughout the day.

Things like eating the right foods and stretching can have a tremendous impact on your midday slump. You may feel silly stretching at your desk, but taking that 5 minute break to stretch your body can revive you and make you feel alert and energized!

Although eating right and stretching are essential, the most important key to having energy during the day is to get enough sleep during the night. Getting the recommended 7-8 hours of sleep each night is going to have a huge impact on your energy levels throughout the day. You also want to make sure you get to bed at the same time each night and stay consistent in your sleep schedule.

Energy levels will rise and fall throughout the day, but here are some other tips to keep you going and going:

Take a break from your desk/work area.

• Take a step outside for a brief 10 walking break.
• Sit outdoors to soak up some sun and get some added Vitamin D to keep your bones strong and healthy.

Stretch!

• Stand up. Reach high up to the sky. Bend over and touch your toes. Squat down. Rotate your shoulders. Doing simple things like this can relive built-up stress and tension. Here is a 10 stretches you can do while being at your desk.
• You can also create your own WorkHealthy poster with Accuform’s Personalize IT sign maker with your very own stretches.

Eat every few hours.

• Eating small meals every few hours will help stabilize your blood sugar levels during the day.

Drink plenty of water.

• Drinking plenty of water is important to help ward off symptoms of dehydration such as fatigue, dizziness, headache, and muscle weakness. 
• You can read more about the important of drinking plenty of water during the day in my previous blog – Water is the fuel of life. Without it, you wouldn’t survive.

Listen to music.

• Listening to talk shows or upbeat music will help stimulate your brain and distract you from feeling fatigued.     

Add fiber and essential fatty acids to your daily food intake.

• Adding fiber to your meal plan is helpful because it takes longer to digest, so it can help reduce appetite and help keep your energy level steady.
• Essential fatty acids (EFA’s) such as Omega-3’s and fish oils give your brain cells optimum nutrition, which keep you feeling alert and can help reduce the risk of cardiovascular disease. Here’s an article from Livestrong on types of EFA’s.

Following these helpful tips can keep your feeling energized all day long!

About two years ago, I found him, or he found me. One way or another, Kyle Thill is a B2B social media giant in my eyes – and definitely a guru. He’s tweeted nearly 110,000 times, but maintains that he focuses on his blog and Facebook first. And, yes, that’s a 55” screen with his management tool staring him in the face.

If he wasn’t the inventor, Kyle was the first to introduce me to #FBLT – Facebook Like Tuesdays. Now 404 strong (as of 5-15-2012), this list of mostly manufacturing and B2B companies has jump started many a Facebook page, including the Accuform “Like” or “Fan” page.

I've never directly spoken to Kyle, but we have an online relationship like many, consisting of tweets and retweets, direct messages and promotion of one another's business. This is the essence of social media, and friendships online (hopefully) eventually become a handshake or a cup of coffee in real life somewhere down the road.

When I told Kyle that I was doing a social media guru series, he wrote to me that he was humbled, but he's been in the spotlight before because of his program. The following is an excerpt of an interview by Bob Reed of Element-R from March - B2B marketers who are putting social to work to elevate commoditized products and services. The goal of Element-R is to let these folks tell their stories of success (and failures) and help others know the potential power and value of social business.

Bob Reed - No matter how you look at it, there is nothing glamorous about a forklift. Lifting and moving things from one place to another is about as utilitarian as an old brown-colored Chrysler K-car… but much more useful and reliable.

So why does Kyle Thill, Director of Services at this materials handing dealership, Toyota-Lift of Minnesota, have over 18,000 Twitter followers and, as of this writing, sent over 98,700 Tweets?

It’s simple really. Think about how many different types of businesses rely on these brawny little workhorses. It allows Kyle to Tweet a universe of content related to businesses that depend on supply chain and logistics. Kyle’s prolific tweeting helped earn Toyota-Lift of Minnesota the B2BTOTY (B2B Twitterer of the Year) award in the category “Natl/Intl B2B Manufacturer”.

Chalk it up to Kyle’s focus and passion about facilitating smooth operations throughout the business, from personnel, technology infrastructure, and knowledge of inventory control, to data management and analysis, and managing parts warranty and service. It is that range of experience of 28 years with Toyota-Lift that earned Kyle the Toyota Material Handling’s National Aftermarket Sales Manager of the Year in 2010.

E-R: When it comes to marketing Toyota Forklift, did you intentionally set out to do something differently?

Thill: We ventured into social media just to promote our OEMs and us, and to replace the advertising they used to pay for. There was little then, and not a lot more now, of the brand’s representation anywhere in social media. Additionally, as Toyota cut our marketing budget, they prompted us to enter social media because it was “low cost”.

We look to get people to read our blog and possibly get local people to subscribe to our newsletter so to ingratiate us to our brands. Being present, supplying relevant information, and doing in it in a reasonable way can be of value.

E-R: Forklifts can be seen generic pieces of equipment. How do you work to attract not just customers, but create relationships and build dialog?

Thill: We focus on issues that are important to them, such as costs, durability or fuel consumption. For safety, we can talk about safety systems present on our equipment and not on other makes. Ergonomics and operator comfort are a number of critical points that can be focused on there. Everyone has a need. We just have to find it and focus in on how we can satisfy it.

E-R: What aspects of social media have worked for Toyota Forklift?

Thill: Our primary goal is to expose the market to our people and company through our blog, and not truly focus on anything other than digging into the topics we think our customers are concerned about. I feel our biggest success has been simply to raise the awareness of business to our brand.

E-R: You are a prolific Twitterer. How do you manage your presence on the platform?

I’m in front of a computer almost all day and use a mix of real-time posting and automation, such as Buffer. I rely on Google Alerts, and Google Reader as my information aggregator. Even with the automation, I think it’s important to be there to respond and interact.

E-R: What online tools do you rely on everyday?

Thill: Our Blog, Facebook, then Twitter.

E-R: What do you regularly measure to see what is working and what is not?

Thill: As small as we are, we can’t afford too many calories to be spent on analytics. We fall back to the position if what we are doing makes sense we’ll simply “do it” without truly looking back.

From websites, outside marketing firms and social media, there isn’t anything we’re doing that could be questioned regarding value or worth. We think of it as “eating healthy”. It’s difficult to point to anything specific that it makes better, but at the end of the day, you feel good and you’re able to continually improve the effort.

E-R: What has been your biggest mistake using social media?

Thill: We don’t focus enough on our other brands, meaning those markets that are much smaller than Toyota, with the possible exception of Aichi and its construction equipment.

E-R: What is one thing your Twitter followers don’t know about you?

Thill: We’re humbled by what we see others doing in the social media arena.

E-R: What is the one thing people would never know about know about a forklift?

Thill: At some point in the supply chain, a forklift has touched their stuff. We’re more reliant on material handling that anyone knows. I’m not certain my parents think yet that this is a permanent job.

E-R: How’s the business doing in light of the economy?

Thill: We achieved ten percent growth last year, and it looks like the same this year. Our fiscal year ends this month.

E-R: What three blogs would you recommend?

Thill: That is the hardest question. I’d have to answer in categories. Those from other dealerships or OEMs, followed by construction then logistics or trucking. If I answered with specifics, I’d only change my mind a few moments later.

E-R: How can people connect with you?

Twitter: https://twitter.com/#!/toyotaequipment

Facebook: https://www.facebook.com/pages/Toyota-Lift-of-Minnesota/201975476484625

LinkedIn, Kyle Thill: http://www.linkedin.com/profile/view?id=51923164&trk=tab_pro

LinkedIn, Toyota Lift of Minnesota: http://www.linkedin.com/company/toyota-lift-of-minnesota

Living a healthy lifestyle doesn't just mean working out and eating right. It means being active whether you're at work, school or at home, and making healthy choices regarding food. We’ve all heard that exercising has mental as well as physical benefits but, exercising outdoors is even more beneficial than you think. Research suggests that most of us spend 90% of our time indoors, which is pretty disturbing. The human body wasn’t designed to spend most of its time secluded from the outdoor world; it’s just not natural.

Exercising outdoors allows you to save money on membership fees, get some Vitamin D through natural sunlight, and breathe in some invigorating fresh air, but it's also relaxing to enjoy the weather and beautiful scenery. You may also allows burn more calories exercising outdoors due to environmental factors such as wind, heat, terrain and gravity.

At Accuform Signs, there are a number of employees that use their mid-morning, afternoon and lunch breaks to get outside and enjoy the Florida weather, taking walks around the Accuform parking lot or jogging through the Airport Industrial Park. We've tried to instill a WorkHealthy™ culture at Accuform because we understand that a healthier employee will enjoy their work more, will pay more attention, and are less likely to get injured on the job.

The only way exercising outdoors could get any better would be to do it while spending time with your family. So, if you're exercising at work - that's great! If you're not, I’m here to help with a few outdoor activities you and your family can enjoy while burning some calories.

• Tennis – Swinging that racket will sculpt your arms, shoulders, and back muscles.
• Volleyball – Every serve will help tone your arms, abs, legs, and chest.
• Swimming – Swim laps across the pool and strengthen your chest, back, arms, abs, legs, and shoulders.
• Bike Ride – Long powerful rotations will help tighten and tone your legs, hips, and glutes.
• Hiking - You'll build strong legs as you enjoy the scenery.
• Kayaking – The resistance of paddling through water helps eliminate arm flab and strengthen your back.
• Golf - With each swing, you work your abs, arms, back, and shoulders.
• Gardening – Work your core from every angle with all the bending and twisting required to plant and weed.
• Frisbee – Tossing the Frisbee gives yours chest, arms, shoulders, abs, and legs a great workout.

Whether you're exercising at work on a break, or going for a nice bike ride with the family, you'll reap the benefits of outdoor activity. And remember, for safety sake, a buddy system works well for exercising outdoors - so ask a friend or family member to exercise with you. This may be the motivation they need to get going too. And remember, exercise doesn’t have to be a chore. Make it fun!

I have the pleasure of working for a company that believes in new things; that includes new technology, new products, new services and new ways of doing what it takes to serve customers and grow the business. We are "all ears" and we operate daily with the "YES WE CAN" attitude.

Accuform recently published our Best Ever Catalog...BEC12 (thus, the acronym BEC) A whopping 962 pages worth. This is an additional 60 pages from the previous year that includes dozens of new products and literally hundreds of new signs, labels and tags. WOW, how do customers even begin to understand all that is contained in almost 1,000 pages of products?

That's where the team of Account Managers goes to work; learning and understanding just what exactly the products are, how they work, how they're applied and best practices for environmental conditions. The BEC 12 is packed full of newly branded Accuform Products specifically designed and created by the Accuform team of research and development professionals. Our investment of new technology also keeps us at the cutting edge allowing us to produce more signs in a shorter period of time. It is all about the speed of delivery.

The Accuform Account Managers began 2012 meeting with the Accuform Merchandising experts to gain a better understanding of all of the new changes and revisions to various products and the catalog itself. This allows our front-line workers to learn about, touch and see the new products making it easier to sell them. The key is to get the front-line workers clued in to all of the new products before the customers start to formulate questions on the new products and materials.

The Accuform Merchandising team has always done a fabulous job at introducing new innovative products and always thinking of ways to serve the safety and facility identification needs of our distributor partners and customers in the most cost efficient manner with the products that they develop.

Some of our newly branded and trademark products include 5S & 6S Store Boards™ , Blockade™ , Multiple Stopout® Products, Lockout Store-boards™ , Ladder Shield Blockade, Hardware Store-boards™, Mobile Store-boards™ and much more. Please be sure to also check out the new section Facility and Worksite Safety section that was added this year. Other popular sections include eating healthy, electronic scoreboards, employee motivation, evacuation map holders, global harmonization services and green solutions.

The other important aspect of this BIG new BEC12 catalog is how to navigate through and around it, to find exactly what you're looking for. Yes, it can be overwhelming, but with minimal understanding of how it was assembled you can pick through and find just exactly what you need and where to find it in a very short amount of time. Starting at the beginning, there's a cool little adhesive index of pre-printed stickers that will allow you to mark your favorite pages. Then, the catalog is broken down into 10 sections for your convenience. You may ask, "But how do I find my one little sign or one little label that I am looking for?" And your answer: the “Legend Locator” lists all signs and labels published in BEC12. Simply look for the legend. For example, if you're searching for “hard hats required in this area”, then look for the header (this particular sign can be produced with three different header that would include, Danger, Caution or Notice) and you'll be directed to the page you are looking for. And as always, Accuform can create any sign or label with your personalized message and produce it.

We are very proud of the fact that Accuform is considered to be the leading manufacturer for safety and facility Identification solutions and products. I think you'll agree after looking at one of our new BEC12 catalogs.

Printed catalogs too big and bulky - not for you? Check out our virtual catalog online. Virtual catalog not for you? Just give us a call at 1.800.237.1001.

To order one of our new Accuform 2012 Catalogs please click, fill out form and submit.

If you are one of the "techie" folks that use QR codes to scan from your smart phone, you can also order your 2012 Accuform Catalog by reviewing our full-page advertisement in the January 2012 Issues of National Safety Council's Safety and Health Magazine or Industrial Safety & Hygiene News.

And remember, Accuform Account Managers take great pride in helping our distributor partners and customers navigate through all Accuform products and services.

Well, stop right there! The cold weather may make you want to move your workouts to the back burner, but don’t let it keep you down! Companies like Nike and Under Armour are making it so much easier for us to keep warm while exercising.

Just like wearing the appropriate PPE at work, wearing flexible apparel in layers is important before stepping out the door. Gloves, jackets, thermal pants, knee high socks and beanie’s are practical to keep warm while running outside. You could also try going for a run in the afternoon while it’s warmer or visit a local track to do some sprints and plyometric exercises.

Another way to keep the momentum in the cold weather months is to have a group of friends over for some yoga or Pilates, or maybe even start a group at work during lunchtime and breaks. And if you can find the space, there are plenty of exercise videos you can watch at work or in your home. All you need is a little motivation!

Workout motivation can come from both internal and external sources. You can motivate yourself to eat healthier or a coworker can help motivate you to take a yoga class. Either way, the motivation to change your life to a healthy one is positive.

In the New Year, many women set goals such as losing weight at the start of the New Year, but often give up if they don’t see results fast enough. The key is to start off small and work your way up. Don’t let negativity set in if you don’t see a major change in the first few weeks or even a month. Good results take time. Be patient, stay positive, eat and WorkHealthy! Bringing that positive attitude to working out will also make it so much more enjoyable not only for yourself, but for others as well!

Unfortunately, some people only work out to stay in shape, and not because they truly enjoy it. Don’t let this be you! Stop boring yourself with some lackluster workout routine that has become a chore for you. Why torture yourself to be fit? Make exercise fun, and remember to change it up! Do it by yourself or with a group of friends. Find a way to keep yourself interested! Let this be your year!

And go here for tips to stay warm in the cold weather.