Article Posted by Sherri Sacconaghi, June 10th, 2011
Do you sit at a desk most of the day? Do you find it hard to fit in exercise during the workweek? Is it too hard to resist the donuts that sit in the break room? It’s time to ask the boss for some support.
More and more companies are implementing wellness programs for their employees. Health insurance premiums are rising exponentially every year. Recent studies indicate that approximately 50% of corporate profits go toward health care costs versus 7% three decades ago and many employers are looking for ways to offset those costs by providing wellness programs for employees. That should get your boss’s attention.
Marc Baker, the President of Elliott, Powell Baden and Baker Insurance in Portland and also my husband, did just that in April when he hired me as a Health Coach to come in on a monthly basis to talk about such topics as Eating For Energy, Weigh Less and Live More and Office Exercise. “Our decision to institute a wellness program at EPB and B was one of the easiest I have made as president,” Baker says. “By offering a wellness program, we know that we will have increased employee productivity as a result of fewer sick days, and have built a stronger team through our wellness activities. “
In fact, EPBB has put together a friendly summer walking competition for their employees. “I thought it a wonderful way to express the company’s commitment to employees well being by providing the pedometers and prizes,”said Elliott Powell Baden and Baker’s Human Resources Manager Chris Harte. “Many have embraced the idea and so far over 50% of employees have signed up for the walking teams. I have already seen the added benefit of employees that normally opt out of company events wanting to join the fun.”
Need another incentive? Employee wellness programs have shown to:
-
Increase Employee Productivity
-
Decrease Healthcare costs
-
Decrease employee absenteeism
-
Decrease employee stress levels
-
Increase Job satisfaction and employee loyalty
Not to mention the extra added bonus of improved physical health and weight loss.
Employee wellness programs work for all employees, whether an 8-5 office position or 11pm-7am shift work. So give it a try. There is nothing to lose but stress and weight. And you stand to save money. If you work it right, this might get you that raise you have been hoping for.
Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
t
|
Posted by Sherri Sacconaghi, May 23rd, 2011
Does the thought of having not access to your Iphone, Ipad or laptop make you break out in a cold sweat? Could you go a day without them? I was not so sure.
I was in the airport on my way to a little R and R. Everywhere I looked people were head down on their electronic devices. No interaction, even between family members. I fall into this trap too and I figured no time like a vacation to test myself.
Day one was a challenge. I kept reaching for my Iphone for a quick email check or a text. Day two, I left my ipad and my phone in the room and hit the tennis court, fitness studio and the outdoor lounge and surprisingly enough, only briefly pined for the sound of the little email bell. By day three, I had to remind myself where the phone was so I could call and check on my kids. I was so relaxed. (Okay 98 degree dry heat and a lounge chair helped). I was amazed how easy it was to unplug.
We all have jobs and commitments that make it very difficult to unplug from our electronics but think realistically how much time you spend on the computer, looking at Facebook, texting friends and browsing Craigslist. Is it all necessary? What else could you be doing with your time? Studies have shown that people who unplug from electronics on a regular basis are less stressed, have fewer symptoms of depression, and are more active. Test yourself and try and unplug for 24 hours in the next week or two and see how you feel.
Here are a few helpful tips:
-
Consciously leave your phone, Ipad or laptop at home when you leave for the day.
-
Plan a day that is filled with something you really want to do but said you never had the time.
-
Meet up with a friend, face to face, and enjoy the social interaction that we often replace with text and email.
-
Do something meaningful. Memorial Day next week provides the perfect opportunity to honor those who are no longer with us.
Not only will you enjoy the benefits of a fun, electronically stress free day but for those of you with kids, you will be setting a fantastic example for them as well. You will have much more credibility asking your kids to turn off their DS if you have your Ipad tucked neatly away for the day too. Then hit the park and play together. There is nothing on Facebook that can’t wait one day.
Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
t
Article Posted by Sherri Sacconaghi, on May 16th, 2011
Still having difficulty losing weight? Is your energy not quite where you would like it to be? You might be putting wrong types of food in your body.
Food intolerances are on the rise. It could be that our bodies have become more sensitized to food due to decades of declining eating habits (thanks mom). It could be that there are more contaminates in our food, or maybe we are just more aware of our bodies and how food makes us feel. Whatever the reason , if you are suffering from fatigue, pain, skin rashes, congestion, or difficulty sleeping, consider eliminating certain foods from your diet instead of popping a pill or supplement that just will mask the symptoms.
I am a big believer in tinkering with your diet when you do not feel quite right. I did this two years ago when I was having low energy and digestive problems. It turns out meat was the culprit for me (I was one of those people who thought my body “needed” animal protein). I have been a happy, Tums free vegetarian ever since.
The most common food intolerances are wheat/gluten, dairy, eggs, soy and shellfish. I often suggest that people who are interested in an elimination diet start with gluten (which includes wheat, rye, oats, and barley). When people eliminate gluten from their diet many state they feel less bloated and more energetic. There are so many delicious gluten free products on the market so it is pretty easy to eliminate gluten for short periods of time.
However you choose to start, here are a few guidelines to keep in mind:
-
Eliminate only ONE food at a time. For example, don’t try and eliminate gluten and dairy at the same time or it will not be clear which food may be effecting your body.
-
Plan on eliminating that one food group for at least 14 days.
-
Journal how you feel during the 14 days. Did you feel more alert, did your eczema improve, did you sleep better?
-
After 14 days add that food back in for one meal. For example, add a piece of whole wheat toast to your breakfast and see what happens.
If you feel better great. If not, follow the same guidelines with a different food. If nothing else, experimenting with an elimination diet encourages those who might be stuck in a food rut to get creative with their menu. As with all diets, it is important that you are getting enough nutrients. It is good to shake up your eating habits every now and then so go ahead and play with your food.
Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
t
Posted by Sherri Sacconaghi, on May 9th, 2011
You come home from a busy day, look in your pantry for something to make for dinner and decide to order a pizza instead. A well stocked kitchen is one of the best things you can do to keep yourself on the path to healthy eating.
One of the biggest obstacles my clients face is lack of time to prepare a healthy meal. I tell them, “If you have the time to swing by the burger joint on the way home, you have time to make a healthy meal.” It does take some planning ahead, and like anything worth doing, it takes practice. But with a kitchen full of quick, healthy, versatile foods, you can throw dinner together in a snap.
I always encourage people to eat fresh first. Fresh fruit, vegetables, fish and meat but let’s face it, sometimes your child’s lacrosse game takes precedence over your trip to the grocery store so you are stuck with what’s in the house. Here are my Kitchen Must Haves that will help take the guess work out of meal time.
-
Canned tomato products, including diced tomatoes, tomato sauce, salsa and pasta sauce. Watch out for added sugar and High Fructose Corn Syrup as these are common hiding spots.
-
An assortment of whole wheat and brown rice pasta.
-
Frozen or canned meat such as tuna, chicken, salmon and shrimp.
-
Potatoes, onions and garlic.
-
Beans and lentils, including canned and dried. My favorites are garbanzos, black and cannelli beans
-
Frozen vegetables. They can be just as nutritious as their fresh counterparts. Spinach, broccoli, green beans and artichoke hearts are all very versatile.
-
Frozen or canned fruit. Look for canned fruit in its own juice. No added sugar or fake sugar needed.
-
Nuts, including almonds, walnuts and pistachios.
-
Flavored vinegars and olive oils.
Rinsing canned foods well can reduce the sodium content by about 30 %. Need a little inspiration? How about combining quinoa, black beans, and spinach together with some salsa. Makes great leftovers for lunch too. Another idea? Stir fry some frozen shrimp and add to pasta and artichoke hearts. Toss with a garlic olive oil and done. It may not look like something out of “Bon Appétit” but it is quick and nutritious and there is no need to tip a delivery person.
Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
t
Posted by Sherri Sacconaghi, April 29th, 2011
Legs burning a bit less in spin class? Maybe boot camp no longer leaves you in a puddle of sweat on the gym floor. That must mean you are in great shape right? Yes and No. Just because you are improving in one sport or exercise class does not mean your overall conditioning is in peak shape.
As a fitness professional, and a runner, I am well aware that I must shake up my exercise routine to stay in shape. However, as race season approaches, I caught myself breaking that number one rule of fitness. I was running more often and forgoing some of my other cross training activities. Only when I realized that I was not getting that “runner’s high” so easily, did I decide to go a new direction. I dusted off my old tennis racquet and hit the court. Yes, I can run a half marathon but after an hour on the court I was left wondering where my agility had gone. (Not to mention my forehand).
In general it is good to change your workout routine every 6 weeks or so. Hitting the elliptical for 40 minutes day after day may be burning some calories, but, after awhile your body starts just going through the motions. Your muscles adapt to the movement and you hit a plateau, in both fitness and in weight loss. If you are dreading your workout because you are bored, or if you have hit a fitness plateau, it is time to change your routine.
Here are some simple ways to shake up your workout:
-
If you are a runner add some speed drills to your route. Run at a steady pace for 5 minutes then run as fast as you can for one minute and repeat. Walkers can add hills and work a whole new set of muscles.
-
Change the order you lift weights. I recommend alternating an upper body movement with a lower body movement. ( i.e. a bench press followed by a walking lunge). This keeps the heart rate up for maximum calorie burn too.
-
Go completely out of your comfort zone. If you are an endurance athlete, try yoga. If you love to strength train, hit the pool for some laps.
This does not mean you have to give up your favorites. My running shoes still see their fair share of road time, but add something new a couple of days a week. You might be surprised how much stronger and faster you become.
Article by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
t
|
|
