WorkHealthy

Samantha is a native to Spring Hill, FL. She was an elite-level, AAU gymnast for nine years until an injury permanently sidelined her from competition. But it couldn’t keep her from pursuing an active lifestyle. Samantha soon developed a passion for running, and has more than 4 years of track & field experience. She brings an excitement to living a healthy lifestyle and runs charity races for various causes in her spare time. Check out Samantha's WorkHealthy pages for motivational quotes and tips to help you reach your fitness goals.

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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.

Vitamins and minerals are similar to carbohydrates, protein and fats; they're all essential for your body to function properly. They help repair and grow cells in the body which allow you to perform daily tasks efficiently. Since the body doesn’t produce vitamins or minerals naturally, you need to acquire them from food, liquids and the other things in the environment.

There are two types of vitamins; fat soluble and water soluble. Fat soluble vitamins are absorbed into the tissues of the body and stored until they are needed. Water soluble vitamins can dissolve in water and help with metabolization. They are absorbed directly into the bloodstream and then excreted in the urine.  

Minerals are inorganic substances that compose about 4% of the human body. They help in cellular function which allows your body to move and grow.

In this blog, I am going to give you a general guide to some of the vitamins & minerals your body needs, what each of them do for you and where you can find them.

Vitamins & Minerals recommended from the U.S. Food & Drug Administration (USFDA)

Calcium: a mineral that helps develop and maintain healthy bones and teeth. Also helps reduce blood pressure, and aids in hormone secretion. Found in milk and other dairy products like cheese and yogurt.

Folic Acid: a water soluble vitamin that helps aid in proper development during pregnancy and reduces the risk of heart disease. Found in fortified grains, asparagus, spinach, orange juice and lentils.

Iodine: this mineral is a crucial component of thyroid hormones and helps regulate body temperature, nerve and muscle function. Iodine is found in table salt, baked potatoes and canned tuna. Too much iodine can cause hyperthyroidism, goiters and GI complications.

Iron: you should only take iron supplements if you have been diagnosed with an iron deficiency. Iron is a mineral that carries oxygen from our lungs to the rest of our body. It can be found in papaya, oysters, kale, and cashews. See more on Iron.

Potassium: a macro-mineral and electrolyte that assists in heartbeat stabilization, and muscle function. It also helps to lower blood pressure, and helps with hydration. You can find potassium in bananas,  carrot juice, and yogurt.

Vitamin A: this vitamin is known to help with good vision. It encourages white & red blood cell activity and helps rebuild bones as well. This vitamin can be found in kale, eggs, raw carrots, and vanilla ice cream. Yes, that rights – ICE CREAM.

Vitamin B: there are two major B vitamins; B6 & B12. Show your employees how easy it is to get your B vitamins with our WorkHealthy banner.

• Vitamin B6 is a water soluble vitamin that aids in the sleeping process. It helps produce serotonin and also enhances cognitive and immune functions. This can be found in salmon, hazelnuts, cottage cheese and onions and apples.
• Vitamin B12 is also a water soluble vitamin that plays a role in metabolizing fatty and amino acids. As you get older, Vitamin B12 will become more important to you as it helps reduce memory loss, dementia, and anemia. You can find this vitamin in mussels, salmon, apples, skim milk, and poached eggs.

Vitamin C: This cancer reducing vitamin helps make collagen. It has lots of antioxidants and other immune boosting agents that help your body perform properly. This helpful vitamin can be found in citrus products like orange juice and red peppers. Accuform offers a WorkHealthy poster that stresses the importance of Orange Juice in your daily diet.

Vitamin D: Do you like fun in the sun? Vitamin D is a fat soluble vitamin that is activated by sunlight but be sure to wear your sunscreen. You can also find Vitamin D in salmon and egg yolks.

Vitamin E: is a fat soluble vitamin that helps with cell signaling, gene expression and metabolic processes. It’s found in sunflower seeds, almonds, broccoli, and tomato.

Vitamin K: this fat soluble vitamin helps with wound repair and bone development. It helps with blood clotting and can be found in parsley, kale, and collards.

Zinc: is an essential mineral that is involved with numerous aspects of cellular metabolism. It plays a role in protein synthesis, wound healing, DNA synthesis, cell division and also helps with your taste buds and sense of smell.

I hope you've gained some helpful information. For more information on daily intake of vitamins and minerals, please feel free to visit CDC or consult your doctor.

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.

References:

http://www.livestrong.com/article/271425-why-are-vitamins-important-to-your-body/

http://www.livestrong.com/article/70232-vitamins-apple/

http://greatist.com/health/ultimate-guide-vitamins-and-minerals

http://www.fda.gov/

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/

Accuform employees who participated in a local Alzheimer's walk earlier this year.

Alzheimer’s is an irreversible degeneration of the brain that causes disruptions in memory, cognition, personality, and other functions that eventually lead to death from complete brain failure. I’ve told you about the symptoms, the causes, the stages and the statistics. Now, I’d like to tell you how Alzheimer’s affects me every day.

As a little girl, I spent a countless hours with my grandmother. She was an experience gardener who spent much of her time volunteering in a nearby nursery and another chunk of her time transporting me back and forth to gymnastic practice. I started practicing gymnastics at the age of 5, when I fell completely in love with the sport. Along with spending many Saturdays at the nursery with grandmother, she attended close to every practice and competition I ever attended and kept me wanting more. She was more than “Grandma” to everyone in the gym – she was a part of the team. If I did badly during practice, she was who brought my self-esteem back up to try harder next time.

I trained as a gymnast until the age of 13, when I decided to join the track team in school instead. After running my very first season, I received the MVP award and continued running track on through high school. I can’t thank her enough for the time and energy she put into my training as a gymnast, as a grand daughter and I hope I made her proud.

Years later, I’m still running. But now, it’s different. I don’t have my grandma cheering me on while I run anymore. She was diagnosed with dementia when I was 19 years old. Things have changed so much over the years. She no longer remembers my name, gymnastics, or me joining the track team. My grandmother is 91 years old and still going. She may not be able to tell me my name, but she can still make me smile. The things I took for granted are the things I seem to miss the most.

I hope this 3-part blog helped you understand Alzheimer’s a little better and I hope it’s given you an idea of how important research is to the disease. Please visit the walk for Alzheimer’s website and see if you can participate in a walk near you - http://www.alz.org/co/in_my_community_walk.asp

According to the 90+ Research Study at the University of California, dementia incident rates in elderly men and women double every five years. The study included 950 patients over the age of 90; 539 of them who had full evaluations completed every 6-12 months. Results show that women are almost 20% more likely than men to develop dementia.

Be sure to check by next week for part 3 for more information on Alzheimer's, dementia and how it affects me.

November is National Alzheimer’s awareness month, so I'm going to write a 3 part blog on the subject, including the symptoms in each stage, the sign of the disease, and how it affects me each day. This is part 1 of a 3 part blog, and each week I will speak about a different section.

Every day, families across our world confront the tragic realities of Alzheimer's disease and dementia. According to the Alzheimer’s Disease Research Foundation, Alzheimer's disease is defined as an irreversible degeneration of the brain that causes disruptions in memory, cognition, personality, and other functions that eventually lead to death from complete brain failure. Today, the only way to definitely diagnose the disease is through a brain autopsy. But physicians can correctly diagnose Alzheimer’s about 90% of the time through physical exams, behavioral and mental symptoms, and laboratory tests. There are three stages of Alzheimer’s: Stage 1 – mild, State 2 – Moderate, and Stage 3 – severe. Here is a bit of information of each stage.

Stage 1 – lasts 2-4 years and is very early in the disease. Early symptoms are minor memory loss, mood swings, and slow reaction time. Individual may become confused easily and find it difficult to perform daily tasks.

Stage 2 – This is the longest stage which can last from 2-10 years. This is when the person clearly becomes disabled. They forget recent events; have trouble recognizing familiar people, and speech problems may arise. They may also experience sleep problems, trouble eating, grooming and dressing.

Stage 3 – Stage 3 is the final stage and lasts from 1-3 years. During this final stage, the person may lose the ability to speak and control bodily functions like swallowing and bowel movements. Dementia will result in this stage.

With that said, forgetfulness and memory lapses are often part of the normal aging process so please understand there are more symptoms & signs to diagnose Alzheimer’s than just minor memory loss. if you feel you are experiencing more than mild memory loss, feel free to make an appointment with your physician for early detection. Click here for more information on preparing for your appointment.

Please be sure to read part 2 next week for more information on Alzheimer's, dementia and how it affects me.

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.

I recently read an interesting article written by Delores Ginthner, an Associate professor for the University of Minnesota on lighting and how it affects people and the spaces around them. The article spoke about the importance of lights in a room, how it affects a person’s mood and behavior, and explains how and why lighting differs from workplace to workplace.

Although the profession of “Lighting Designer” is very rare, many have crossed-over from a variety of fields such as engineering, architecture, interior decorating and urban planning. Each design should be specific to the type of room or area that is being illuminated. For instance, a medical exam room would not have the same lighting design as a school cafeteria.

There are many factors that should be considered when it comes to lighting but the 3 most important factors are:

1. People (those that will be affected by the lighting)
2. Aesthetics (how pleasing the lighting is to the eye)
3. Technical body of knowledge (factoring in the environment around the area)

The Illuminating Engineering Society of North America (IESNA) has the basic body of knowledge on lighting in the IESNA handbook. It summarizes the recommended practice based on research and consensus of previously successful lighting applications. The process of lighting design has quite a few layers that need to be considered but first need to be prioritized in order for the space to be utilized effectively. Let’s use a medical exam room as an example. When prioritizing the layers, we want to make sure the room has the adequate amount of lighting to examine patients but a designer may also want to consider the medical staff’s visual comfort and glare/shadow control in the room as well. All the layers are important, but it’s up to the designer to consider the importance of each and determine which layers are most critical.

Here at Accuform Signs, we encourage our employees to exercise regularly and to seek healthier alternatives for their food choices, as well as encourage them to practice proper safety procedures daily. Why not make sure they are getting the most out of their workspace? Accuform offers the WorkHealthy line of products in addition to our popular Danger sign, to ensure that anyone can apply a healthy attitude in your office or plant. Don’t be afraid to want to be healthy as well as safe - it’s natural!

This article really opened up my eyes to see the importance of a simple light bulb. I had no idea how much planning goes into designing places like restaurants, hospitals, and schools. The lights around us affect our mood and behavior and with that said, I definitely notice the difference when I walk into buildings now. Impressions are important and a good designer can manipulate the lighting conditions to get the desired result. The next time you walk into an office or plant, try and see if you can find the desired effect the designer was looking for.

Click here to read the entire article.

In part one of this two-part series, I introduced the concept of standing at work, and the various pros and cons associated with this popular new office trend. In this post, I wanted to hear from someone who really does “take a stand” at work. I spoke with Matt Johnson, our Director of New Product Development, to see what he had to say about his stand-up desk:

Sam: Why did you first decide to stand at work?

Matt: I spent the first 7 years of my career working long hours as a graphic designer – some days spending more than 12 hours hunched over at my desk. The sedentary lifestyle, combined with a bad diet and limited exercise, led to a pretty bad back problem. I started working out, stretching, even regular massages, but nothing really helped.

Sam: What convinced you to give the stand-up desk a try?

Matt: My trainer at GIME Fitness explained that my back problem was the result of chronic bad posture at work. I used some “creative engineering” to make my first stand-up desk (see photo). Since then, I have upgraded to an electric sit/stand model. After 2 years, I can truly say that my back is as good as new!

Sam: What’s a common misconception about stand-up desks?

Matt: One thing that people think (at least I did) is that you should stand all day. Anybody who has ever spent the entire day standing at a trade show knows that standing all day can be as hard on your body as sitting. I try to mix it up, but I spend the majority of the day sitting. I spend a total of about 2-3 hours each day standing or walking away from my desk.

Sam: What’s your favorite thing about having a stand-up desk?

One of the great side benefits that came from standing up was the extra energy boost it gave me, especially in the afternoon. My job demands that I think creatively, out-of-the-box thoughts about safety and facility identification. I find that when I stand-up at work, my creative energy increases - which is ultimately good for business. A lot of companies may have a hard time pulling the trigger on an expensive stand-up desk, but my experience tells me that if your employees feel good and enjoy their job, success is sure to follow.

See Matt's new stand-up desk in Part 1 of Take a Stand Against the Sitting Disease.

A revolutionary idea has made its way into the workforce and will perhaps become one of the best non-technologic related solutions to a better workspace. Standing while working. Who would have known that standing at your desk would have benefits ranging from lowering your HDL cholesterol levels to weight loss?

The Sitting Disease, as it’s been dubbed, is your body’s biggest enemy according to Women’s Health magazine. Stand-up desks aren’t new but they are becoming more and more popular. Individuals such as Winston Churchill, Henry Ford, and Ernest Hemingway used stand-up desks. Former President Thomas Jefferson even designed his own stand-up desk.

This tiny niche market offers stabilized stand-up desks which are used for standing only and motorized stand-up desk which can be used both ways for those who want to be able to mix your day up. Some desks come with customizable features that are designed just for you. These desks are often found in the tech world and have been spotted at Google, Facebook, Twitter, AOL, and even here at Accuform.

Considering a stand-up desk?  Here are some of the highs and lows.

The Highs:

• Calorie burner. Standing burns more calories than sitting so you are adding in weight loss at the same time as working.
• Relaxes your joints. Sitting at work all day can really tighten up your joints which creates that achy stiffness when you finally stand up.
• Correct posture. Standing will allow for better posture and will engage your back, glutes and core muscles throughout the day. Making the change to your posture would help reduce the number of back related injuries due to excessive sitting while working.

The Lows:

• Hard to multitask. Those who do both computer work and paperwork may have a tough time adjusting to the standing desk as it may not be the best solution for those who use both procedures.
• Desktop Phones. Those who still have desktop phones while at work may find it difficult to stand, type and hold the phone but this can easily be solved by having a nearby stool for those instances.
• Achy feet. Standing in shoes that are not made for long periods of standing may cause achy feet. Getting custom fitted insoles or wearing comfortable shoes to work would quickly solve this low.

Luckily, experts and employees alike are taking a stand, literally, to battle the Sitting Disease. For more information on standing desks and how to make the change, check out Ditch Your Office Chair for a New ‘Standing Desk’.

Links:

Kill Your Desk Chair and Start Standing

Stand and Deliver: The Benefits of Standing at Your Desk

Sitting vs. Standing at Work: Why You Need to Raise Your Game

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?

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!

Are you feeling like a couch potato? With the summer right around the corner, some of us may be feeling a little uneasy about getting into our swimsuits and heading to the beach. Have you been thinking about losing weight to look fit in that new swimsuit? 

Well, have you ever heard of the Couch-to-5K® running program? The program has a 9 week schedule to get you up off that couch and moving in no time. Never ran before? That’s OK. The program is designed to gradually move an individual along by alternating segments of walking and jogging. It focuses on getting you stronger and healthier by having you exercise 3 times a week. You can either choose to follow the program measuring your success by time or distance. Either way works well.

First things first. Ease your way into the program by trying to walk/jog a 5k (3.1 miles) using a pedometer and/or app on your phone or iPod. Using any pedometer to measure distance will help you easily keep track of your progress. There's a really neat running app by Nike. This app tracks your progress for you and gives you the ability to compete against your best time and distances. You can listen to your favorite music and even create playlists.

Next, stay determined. Don’t feel impatient if you aren't progressing as much as you'd like. Stick with it and do your best. Sometimes athletes can hit a plateau if they are trying to do too much, too fast. Be sure to keep a well balanced diet filled with protein, complex carbohydrates, and vegetables. Also, remember to and stretch before and after your runs. A runner’s body is their instrument, so you need to make sure to keep it finely tuned.

Lastly, never give up. Seek motivation from anyone and everyone you can. Accuform even has uniquely designed motivational products that could help you focus on meeting your goal.

• What athlete do you admire? You can use them as a motivational tool.
• Set both short-term and long-terms goals and reward yourself along the way.
• Try running on different terrains to improve your stamina.
• Weight training is also a good option to help build muscle.
• Try running hills or doing sprints at the park once a week.  

At the end of the 9 week schedule, you should be up and running like a pro and can challenge yourself further.

I hope this blog helps you cross the finish line with a smile on your face and motivates you to keep moving. Feel free to watch my WorkHealthy™ success story.

Be sure to check out the The Couch-to-5K® Running Plan.

And remember to consult a doctor or physician if you’ve been inactive for several years before starting this program.