Category Archives: Workplace Wellness
- Workout in the morning (before you head out for your day and find reasons not too)
- Limit your drinks except water (including alcohol, carbonated or high in sugar beverages)
- Don’t go hungry to an event/party/outing (eat something to curtail your appetite so you don’t eat everything available that is likely full of calories and fats.
- Schedule some relaxation time (sit down with your feet up, read a book, sit by a camp fire, go fishing, play with your kids, whatever distresses you and prepares you for the week ahead.
- Get enough sleep (try and add an extra hour in bed)
- Get outside (go for a walk, swim, jog, bike ride, whatever you enjoy just make sure you don’t find a reason not to do it.
- Prepare food for the week ahead (freeze meals that you can easily heat up for a busy week night, prepare snack to take to work)
- Order wisely when eating at restaurants (look for the low calorie options on the menu, substitute fries for salad or veggies, drink water with lemon instead of soda)
- Don’t have a lazy Sunday, be productive (no matter how much you might want too)
- Weigh in on Mondays (did you gain/maintain or lose?)
The second company i’d like to highlight is the Chicago Rivet Co out of Tyrone. I like this idea of companies competing against each other. I think this will really drive people and bring out their competitive side. I’d like to get some feed back on companies that think they may do this? how they think it will affect their employees (positive or negative). Lets try and get a commitment for a Blair Co Fitness Challenge!
In December 2013 Chicago Rivet & Machine Co. was approached by Murray Fetzer Program Director of The Tyrone Wellness Center and Richard Bishop Director of the Northern Blair Recreation Center about participating in the inaugural Corporate Wellness Challenge. It was a three month competition, January thru March, where employees from local companies would compete against each other in weight loss and BMI measurements. Other than the time the employees would be weighing in and measured there was no expense to the company and the winning team would get a healthy lunch and a traveling trophy.
That first year we had eleven employees who competed. Fortunately for our team one of our employees who had been diagnosed with diabetes had dedicated his self to making life style changes to benefit his health. His weight loss of fifty plus pounds helped carry our team to victory and we enjoyed the meal and bragging rights for that first year. To that employees credit his success continues as he is no longer taking insulin on a daily basis.
Due to the success of that first year the second challenge was started in January of 2015. This year the competition grew in the number of companies and individuals that participated. The Chicago Rivet team grew to twenty four employees and the comradery was great from the start to finish. The employees did a great job of tracking each other’s progress and challenging one another. Again we had another employee that took the lead and lost over forty pounds. The results were another win for the team, another great lunch, and bragging rights for another year. But more importantly we have healthier employees. Not all but many of those who participated have kept the weight off and have continued to exercise more regularly and that is what it’s all about.
We are looking forward to the challenge in 2016.
We all have vending machines at work, we all get that 3pm slump where we know we can’t make it to dinner time so we head to the vending machine and find whatever will satisfy our craving. Therein lies the potential health disaster for those of us that work in an office, sit behind a desk and don’t have a job that keeps us physically active. Just running to the vending machine for a bag of chips (around 300 calories) or chocolate chip cookies (277 calories for a 2 ounce bag) can lead to potential health risks, such as diabetes, heart disease, high cholesterol and obesity. Here are few healthy alternatives that you can keep handy right in your desk;
- Trail mix/or dried fruits and nuts
- Breakfast cereal (high in fiber low in sugar)
- Cans of high fiber, low sodium and fat soup
- Instant oatmeal
- Tuna salad kit
- Natural-style peanut butter with crackers or bagels
Its also important if you are eating healthier and choosing better options for snacking you also choose better options for drinks, mineral water with flavor packets (0 calorie), herb or regular tea, diet soda (caffeine free is better)
Please share your ideas of healthy work place snacks that can accommodate people that may or may not have access to keep them refrigerated.