Help, My office is making me fat!

Research commissioned by Co-operative Food has found the average office worker adds 10lbs to their stature during their first year at work, but 64% point the finger at work mates for bringing in enticing snacks with 14% saying peer pressure made them do it.  The research also found office snackers can't even wait very long before gorging, on average having their first treat at 10.04am.


You can make the job of wading through the mass of nutrition information available easier by setting up a company healthy eating plan that provides specific solutions for your audience, their challenges and the environments in which they operate.

Source: Men's Running Magazine
image by Mr Thomas
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Inspiring Wellness Success Stories 10

'Stopping caffeine has helped my sleeping immeasurably'

Our latest success story illustrates how small, simple steps with wellness changes and a bit of planning can have dramatic and lasting effects.

Here's the story:

• The date of the wellness programme you attended:

June 2012

• The lifestyle changes you made during programme:

During the programme stopped caffeine, focussed on eating and drinking the “right” foods and drink to try and maintain equilibrium with my energy levels and improved hydration

• The lifestyle changes you made following programme:

Maintained a caffeine free status and although there have been some ups and downs in terms of diet still taking regular exercise with a half and full marathon planned this year

• The secrets of your success with wellness:

Having a written out plan, and regular times for exercise thought through in advance

• What advice that you received made the greatest impact on you?

Finding out how different food categories altered your blood sugar levels and therefore, your energy

• The biggest benefits of making your lifestyle changes?

Stopping caffeine has helped my sleeping immeasurably

• When wellness is working for you, what are the key elements that make the difference?  

Having breakfast, having healthy snack options when hungry and routine around when I exercise

  
Read the previous instalment of our inspiring wellness success stories

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Live Longer: Get running

Running could extend your life.  Danish researchers reporting at the European Society of Cardiology found that over 20 years there was a 44% drop in the risk of death for runners and a life extension of 5.6 years for female runners.


So don't delay.  Get your office moving with a running club.

Source: Women's Running Magazine
image by peter katrochovil
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It's official: unhealthy lifestyle may reduce productivity

A study published at the end of last year has found leading an unhealthy lifestyle may reduce your productivity at work.  No surprise here but always good to have more evidence.  The study of 19,803 employees, published in Population Health Management Journal, found workers who exercised only occasionally were 50% more likely to have lower levels of productivity than regular exercisers.  Workers with an unhealthy diet were 66% more likely to see productivity drop than those who ate whole grains, fruit and vegetables, and smokers were likely to see productivity drop 28% compared to those who don't smoke.

Source: Men's Running Magazine
image by malabooboo
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Keep muscles strong through the ages: eat fish oil

It's renowned for being food for heart health but researchers at the University of Aberdeen suggest taking a fish oil supplement in combination with regular workouts is also the key to helping ageing muscles stay strong.  Lead scientist Dr Stuart Gray says a pilot study showed the anti-inflammatory properties of omega-3 fatty acids in fish oils counteract the natural effects of age-related muscle loss from the body.

Source: Women's Running Magazine
image by juniorlibby at publicdomain
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Inspiring Wellness Success Story 9

'The stress relief / energising effect is by far the biggest draw for me.'

A great way to sum up the achievements this participant has made in making wellness part of his everyday routines for the last 3 years.  Here's how he did it.

The date of the wellness programme you attended:

Autumn 2009

The lifestyle changes you made during programme:

Really understood the benefits of exercising regularly and the associated business benefits.

The lifestyle changes you made following programme:

Continued my gym sessions and often go at lunchtime giving the afternoons a real energy boost!

The lifestyle changes that have stuck with you to the present day:

• ·      More conscious of diet
• ·      Supportive of business wide and team “wellbeing” focuses
• ·      Lunchtime walks for staff, inter team football

The secrets of your success with wellbeing:

• ·      Getting past the “pain barrier” of exercise when I first started to now looking forward to it and feeling really energised after a session
• ·      Now if I don’t make it I physically miss it…
• ·      Thus getting past this point in my opinion is the key…
• ·      It is also the best stress relief

What advice that you received made the greatest impact on you?

The stress relief / energising effect is by far the biggest draw for me.

The biggest benefits of making your lifestyle changes?

• ·      Less stress
• ·      More energised
• ·      Feel better
• ·      Eat more of what I like to balance the burn off…

Anything that got in the way of success with wellbeing

• Time pressures – really miss it when I don’t make it to the gym during the week.
• Can often clash with working lunches hence the diary pressure which is a double hit – “brown buffet / no willpower and no gym” – nasty!

When wellbeing is working for you, what are the key elements that make the difference?

• ·      Healthy breakfast
• ·      Gym three times a week
• ·      Going at lunchtime means I don’t feel this is my time – i.e. I arrive at the office and go home at roughly the same time whether I have been to the gym or not so doesn’t encroach on family time

Read the previous instalment of inspiring wellness success stories

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Commuting Increases the Risk of Obesity and High Blood Pressure

If your commute to work is more than 15 miles then you're at greater risk from obesity.  

New research has found that longer distances left less time for physical activities and the effects that brings.  

The study of 4297 adults over seven years found those working 10 miles from work tended to have high blood pressure, while those more than 15 miles away had lower cardio fitness, greater body mass and higher blood pressure.  

The commute itself doesn't seem to be to blame, just the reduced likelihood of hitting physical activity targets, so if you're a commuter, mix it up with a lunchtime workout.

Try this 20-minute workout to get you started.

Source: Men's Running Magazine

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Back Pain? 3 Moves to Release Tension Immediately

I come across too many people suffering with painful backs from spending hours at their desk or traveling in cars, trains or planes.  All that sitting can cause your back to tighten up and can become really uncomfortable.

Here are three moves guaranteed to keep your back flexible and prevent any long-term pain or injury and they only take a few minutes each day.

1) Curving the Spine 
Start with a flat back, inhale, as you exhale pull up pelvic floor muscle, navel to spine, lower head and tailbone and curve spine. 

Added Benefits – this move strengthens and tones abdominal muscles and massages internal organs.




2) Arching the Spine 
Return to a flat back, inhale, as you exhale raise head and tailbone. 

Added Benefits – this move strengthens spine and relaxes the neck and shoulders helping to combat stress



3) Hip Rolls 
Arms out at shoulder level, knees bent with feet flat on floor. Inhale, then exhale while lowering your knees to the right and turning your head to the left. Return to the centre and repeat on other side. 

Added Benefits – this move aids digestion and relieves tension in your neck

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3 More Ways to Boost Energy

Following on from our post last week on 3 simple ways to boost energy, here are 3 more ideas for healthy eating strategies that you can incorporate into your routine - at home, at work or while traveling - that will raise your energy and motivation.

1. Sweet Potato
   Even better for energy than a regular potato, serve with some roast chicken and roasted vegetables. 

2. Eggs
   With a combination of healthy fats, energy boosting B-vitamins and some vitamin D, eggs boost brain efficiency and provide clean protein energy and a host of nutrients.  Boiled egg and soldiers is a great breakfast or snack.  An omelette and salad is a great meal for energy. 

3. Water
   Not so much a snack but a guaranteed solution if you ever feel you’re feeling lethargic.  Reach for a glass of water for an instant burst energy and focus.

Image by snapperwolf Flickr

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Inspiring Wellness Success Stories 8

'Small steps and consistency' are the secrets of wellbeing success for the latest case study in our series.  Applying this approach he feels 'much stronger, more stress resistant, more awake, feel better, have more fun'

What's also good to know is that wellbeing, though not necessarily always the sole focus of a leadership programme, can make the event memorable and leave a long- lasting impression.

'Honestly, yours and your team's sessions was the one lasting, still lasting. I appreciate your efforts.'  

That's always great for us to hear.  Here are the details of this chap's progress:

The date of the wellbeing programme you attended

• Autumn of 2011

The lifestyle changes you made during and following the programme

• I got back to training, stick to minimum 3 times per week for the last year and a half. Finished a half marathon in 1.46 (previous best was 7 years ago at 1.55 when I stopped training)
• I have lost 10 pounds
• Key experience: I do not train a lot but I train very focused
• I think of what I eat and make sure I eat in between meals. Small fruit, nuts, drink water.  

The secrets of your success with wellbeing

• Small steps, consistency.  Start with one day, add two days, it takes time, no need to rush to 5 days training per week.
• I eat well, very well, but I take a look at the menu and make sure my choices are balanced

What advice that you received made the greatest impact on you?

• First, I joined the sessions in the park and enjoyed it (as pictured). This was key.
• Second, persistence, it is not a one time thing.  Your team gave 100%. A privilege
• Third, the food advice worked. Theory and practise

The biggest benefits of making your lifestyle changes?

• Kick ass at work, you should see the others after a 12 hour day :)
• Jokes aside, I am much stronger, more stress resistant, more awake, feel better, have more fun

Anything that got in the way of success with wellbeing

• Sometimes hard to find training time, but then I check my mindset and I can always find 20 minutes

When wellbeing is working for you, what are the key elements that make the difference?  

• in addition to above, always a good breakfast

Read the previous instalment of our wellness success stories

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Reduce Your Risk of Heart Attack: Eat Berries

Eating blueberries sand strawberries three times a week could cut your heart attack risk by up to one third.

Scientists from the Harvard School of Public Health and the University of East Anglia found that women who ate the most blueberries and strawberries reduced their risk of heart attack by 32% compared with women who ate the berries only once a month or less.

Source: Women's Running Magazine

Image by KitLKat Flickr

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Inspiring Wellness Success Stories 7

'I'm very happy, not only because of my health but also for the joy that I gave my children.'

Next up in our series of inspiring stories, a man who managed to stop smoking following his participation in our wellness programme.  

Proof that, as we always say, anything is possible with a wellness programme and even participants themselves can be pleasantly surprised or even amazed by what they're able to achieve.

Also a great illustration that a good wellness programme has benefits way beyond the participants and can touch family, friends, colleagues and enrich their lives also.

The date of the wellness programme you attended

Feb-May 2011

The lifestyle changes you made following programme

Stop smoking

The secrets of your success with wellness

The practice of sports, especially tennis

What advice that you received made the greatest impact on you?

To be careful with sugar and the importance of eating regularly to keep energy levels high

The biggest benefits of making your lifestyle changes?

Becoming healthier and more energized.

Anything that got in the way of success with wellness

The addiction of smoking was strong but I managed to quit smoking alone and without the aid of medicines.  I'm very happy, not only because of my health but also for the joy that I gave my children. 

When wellness is working for you, what are the key elements that make the difference? 
Getting to bed on time. Sleep a minimum of 7 hours. Practice of sport activities regularly. Be careful with what you eat

Read the previous instalment of our Inspiring wellness success stories

Image by mag3737 Flickr

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Boost Fitness Fast: Rise to the challenge of hill training

Hill training is one of the most effective ways of sharpening your fitness in a short time.

Tackling hills may seem daunting, but with the right technique and a positive attitude you'll achieve peak performance every time.  For anyone pushed for exercise time, it's the perfect solution.

So, to help you get started, here are some top tips I wrote for Women's Running Magazine on how to get the most out of your hill training.

Image by Michael Lokner Flickr

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Efficiency At Work

Following our recent blog containing top tips to prevent staff burnout it was great to receive this reply to an email I sent out today:

'Thanks for your message.

In order to work more efficiently I will be checking my emails twice a day, at 11am and at 4pm and will respond to your message as soon as possible. If you need to get hold of me urgently, call 020 XXXX XXXX.

Best wishes'

The message came from the Editor of a major magazine so it goes to show that even with the most demanding of schedules, it can be done.

Image by Sean MacEntee Flickr

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How to Run an Amazing Wellbeing Event

'We had an amazing day thank you, please pass on our thanks to the whole team.'

It's great to get positive feedback from the events we run.  Last Thursday's wellbeing day was based in a particularly challenging environment for the staff who work there.  Faced with a remote location and long working hours, eating well, fitting in exercise and sleeping well were all challenges they faced.

I thought it would be useful to share how we tackled some of these challenges on the day so you can use the information yourself or pass it on to colleagues.

If your office would benefit for a wellbeing day please get in touch with us and we can help you design an event that would suit your needs.

The secret to a successful event is to be able to give staff practical and realistic advice that makes a difference quickly. Here are some examples.

Wellbeing challenge 1
Our office is so far away from anywhere that we struggle to eat well.  The closest thing is a petrol station which is where most of us tend to go for lunch or snacks
Our nutritionist was able to provide a selection of simple snacks that can be prepared at home, as well as suggesting simple meals and encouraging people to cook extra at mealtimes and bring leftovers.  We also had a fitness expert on site conducting health assessments and providing staff with key performance indicators they can use to judge the benefits of eating more healthily as they monitor these numbers in the future.

Wellbeing challenge 2
I used to like running / gardening / walking but I've got a bad knee / back / shoulder so I've had to stop
At the event we had a physiotherapist and an osteopath who were able to provide advice on the stretches, strengthening exercises and postural adjustments required to fix injuries and get people back to the exercise they enjoy.

Wellbeing challenge 3
We're all pretty busy at the moment so it can be quite hard to unwind and relax at the end of the day
Thankfully our team of massage therapists were on hand to iron out any physical tension and also demonstrate that even short breaks pay dividends over the course of a long day when it comes to maintaining energy and focus.

Get the design right at your wellbeing day and the results will be amazing for you too.

Image by ontheflyrecipes Flickr

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Inspiring Wellness Success Stories 6

More than 5 years on and the wellness programme benefits are still going strong.  

The latest instalment of our success stories demonstrates the lasting impact that can be achieved with a corporate wellness programme.  This participant reports how tackling wellness at a crucial time of life has led to feeling healthier, an improved ability to deal with stress and a sure fire way to keep the fun in life for the future.

Here's how he did it.
The date of the wellness programme you attended:
September 2007

The lifestyle changes you made during the programme:
None during the program, though the information provided resonated well with me then and has remained with me since.

The lifestyle changes you made following programme: 
Better / more effective prioritization of what is important and what is urgent.

The secrets of your success with wellness:
Think longer term, if you only think of the day to day activities then you do not find the time to do the things that matter in the long run - like your family, your health, etc. Thinking longer term helps you put things in their proper perspective.

What advice that you received made the greatest impact on you? 
I took part in the program when I was 45 yrs old, I am 50 now and those 5 yrs are when a lot of things - potentially bad - start to happen. If you don't get control of things, balance work and life, start eating healthier, exercise regularly, etc by the time you are 50 then I would guess life gets a lot less fun thereafter.

The biggest benefits of making your lifestyle changes:
Healthier, improved relationships with my colleagues and my family members, less reactive and more proactive, stress happens - but I react to it in a more calm, cool and collected way now.

Anything that got in the way of success with wellness: 
Nothing for me, but everything - if you let it.

When wellness is working for you, what are the key elements that make the difference?    
I am a morning person so I rise early and exercise at least 30 mins every day w/o exception. I am also early to bed, you have to have this balance if you rise early otherwise sleep deprivation catches up to you. Find out how much sleep you need to perform well and make sure that you get it nightly with as few exceptions as possible.

Read the previous instalment of our Inspiring Success Stories.

Image by  [ r ♥ c e y t ♥ y ] {I br♥ke for bokeh} Flickr

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3 Simple Ways to Boost Energy

There are moments in any working day when things can feel tough.  Getting the food routine right can really make a huge positive difference for everyone when it comes to how you feel able to cope with any challenge.  

Here are three key things to think about:

1. You've heard it many times but that's because it really matters.  Eat breakfast.  Choose porridge with blueberries and a sprinkling of nuts or seeds.  A great way to kick-start your day for maximum energy.  Oats are high in calcium, potassium, magnesium, vitamin E, B vitamins and protein.  So as well as helping improve your skin, oats are brilliant for those suffering from tiredness.  Blueberries are high in vitamin C and antioxidants to boost your immune system.

2. When you need to top up the energy levels, reach for fresh fruit with a spoonful of low fat, low sugar yoghurt and a sprinkling of seeds.  The protein in the seeds and the yoghurt will slow the energy release of the fruit keeping you going for longer.

3. A perfect energy boosting meal is wholemeal rice with oily fish and vegetables.  The vegetables will provide plenty of vitamins and minerals to help your body function effectively. Brown rice also provides great energy while cleansing your digestive system to help you process all food efficiently and turn it into effective fuel.  Oily fish helps keep your brain alert and sharp.

These options require minimal planning but can increase effectiveness and enjoyment of the entire day.  As an added bonus, a day of eating well will also help you sleep better and boost your energy for the following day.

Image by bro0ke Flickr

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