Slashing the calories SLOWS fat loss?

Hi folks,

Yep, you’ve probably seen it in the media this week. Another piece of research has been published to further confuse those of us trying to adopt a healthy lifestyle! Basically it states that if we dramatically reduce our daily calorie intake (e.g. by 500 cal), then over time this can slow our metabolism (i.e. our calorie burning efficiency) or even causing it to plateau. 

Let’s clear it up & put it into context. This study is useful as it demonstrates that extreme / fad diets aren’t effective & are unsustainable. If you want to reduce your amount of body-fat, the best way is still to reduce your daily calorie intake by roughly 200cal (typically from any fatty & sugary foods).

To accelerate the process and make you fitter, involve different activities & exercise. The most effective exercises involve using the whole body working against a resistance as this will boost your metabolism, even at rest! Such ‘metabolic workouts’ are the latest trend hitting the fitness industry but should only be done with professional supervision. Also it’s worth remembering that you need to eat enough healthy foods for your working muscles to work & recover, so if you are reducing your calorie intake bear this in mind. Good indicators of too little calories are dizziness during workouts or prolonged muscle soreness after every session (not just from tough exercises).

If you’re a type company manager then use the above info to help out any groups of employees that are struggling to get healthier. Email it or put it on a poster to give them a helping hand – remember last week’s blog on workforce engagement?

Hope this tidy’s things up a bit,

James

Why aren't you engaged yet?

 

Hi folks,

A valentines’ theme this week I think. As we know relationships are based on communication, not only personal ones but professional ones too. But good communication can only occur if both / all the people are interested… i.e. engaged with each other.

Many employers like to have that ‘family’ feeling or ethos in their workplace as we all know this is when people work at their best. The problem is when employers fail to engage their employees & so work is seen as ‘just a job’ with no emotional attachment. If people feel like they belong, then they will be happier, less stressed & put more into their work.

So, how do we engage our workforce? Some employees will be readily open to engagement whilst others will have no initial interest, but it’s these people who we especially need to entice. For them to become receptive to this we have to use values that are personally important to them (their health, financial reward, assisting their work, something for free, enjoyment).

If your workforce consists of 100’s or 1000’s then it is operationally impractical to engage them all at once (posters, emails, & feedback surveys are too impersonal) but not time effective to see them all on a one-to-one basis. Therefore a group setting is best, it also creates a team atmosphere & people will tend to open up more as discussions start.

But oh where can we get this group engagement I hear you ask? Well, our Occupational Fitness workforce workshops bring together employees from different departments, to discuss pro-active health techniques, with everyone on a level playing field, - perfect!

Hope this helps you develop some strategies for your workplace.

James.

Overweight & healthy?

Hi folks,

Something I saw in the media this week sparked me to do a little research to see if it’s possible to be overweight & healthy. Sounds a bit backwards I know but many people who have a high body fat percentage (i.e. calorie consumption) claim to eat healthily. There is much disagreement on this amongst medical professionals. Are these larger people saying that they are healthy as an excuse to not losing the weight, or does their size make them ‘who they are’, possibly making them mentally & physically happier?

The vast majority of us love food, definitely including myself. So if we exercise regularly & eat a healthy diet but of larger portions we should still be healthy right? Well our bodies will be getting all the vitamins they need but more energy (calories) than they can store so this will be stored as fat.

In this case, we will be fat but likely to be at no higher risk of the associated diseases than anyone else. For example, our blood sugar may be healthy (low diabetes risk), our ‘bad’ cholesterol & blood pressure may be low (lower cardiac disease risk). However the extra weight will cause muscular-skeletal issues stemming from joint pressure & reduced mobility.

So, a 150kg person who over-eats in healthy foods can eat more than a 150kg person who over-eats in fatty / sugary foods (1g carbs = 4 calories while 1g fat = 9 calories), & have healthier insides. But both people will not have good overall health due to the structural pressures of their weight.

Workplace health: For the reason mentioned above, to reduce sickness absence & raise top performance at work I recommend that the employer still needs to tackle ‘healthy’ & unhealthy obesity.  

Hope you found this interesting. I’d be really interested to hear your thoughts on this one!

James.

Flabruary?????

Hi folks,

I was munching my muesli in front of the TV news this morning, when I heard one of presenters say “This year, February has been re-named Flabrurary.” Apparently the statistics show that the majority of us that made New Year’s resolutions to get healthier have already thrown in the towel after just 1 month!

Although it’s just a name & I can see the funny side to it, part of me is a little mad as what’s the point in advertising the fact when it’s not going to help anyone or make them try? Obviously most of these people who have given up didn’t really WANT to do it which brings us on to the question of why did they set the goals in the first place? If your one of these people or even if you’re still on track then here’s a few questions for you:

Why are you doing it?

-     To look good naked?

-          Because you feel you should be doing it?

-          To improve your overall health?

-          To compete with that person across the office?

-          To increase confidence levels

-          So you can try to ‘get away’ with eating junk?

You don’t need me to tell you what the right reasons are. If the reasons are well founded & you’re serious about making it stick then keep going (check out my blog on goal setting). Plus remember – it’s easier to be healthy in summer so hang in there.

If you’re into workplace health then why not give these people a hand? Organise a small health event, initiative, or office challenge to keep people motivated. It’s easier to do it as a group & it will pay off in terms of their work performance as well as for them personally.

If you need any help just give me a shout,

James.

Company 'Health weeks' to Remember!

Hi Folks,

Is your workplace having a ‘health & well-being week’ this year?  Many do & they usually come around March / April time. As you can imagine I think the principle of these are great! So what’s happening in yours? In my experience they usually consist of the chance to have blood pressure, cholesterol, or the dreaded BMI test taken, healthier options in the staff canteen, a few emails saying to cycle to work or to take the stairs, & some extra ‘healthy’ posters up.

Although these actions mean well, are they really going to make any difference? Let’s think about it:

1. As it’s just for 1 week, it gives us the message that the other 51 weeks per year aren’t important.

2. How many employees will it impact on? – probably not a high % & even less of the ones that actually need it.

3. Much of it is reactive rather than preventative. E.g. who wants to have the health tests done just to be told that they are already unhealthy?

Grab hold of your HR staff & let them know what I’d recommend:

1. Have a healthy Focus week but carry the message / small challenges on in one day of each month of the year.  

2. Have short & sweet workshops by outside experts on common topics that are compulsory to attend! (this way you are engaging the employees that need it, plus they are more likely to take note of someone external).

3. Focus on activities to prevent conditions, such as enjoyable physical activities, stress / tension releasers, & new information of what we can do, not what we should stop doing.

I have experience at working in these events so please contact me & lets get something organised!

Thanks

James.

Big year for back pain!

 

Hi Folks,

Unsurprisingly lower back pain (LBP) is in the top 3 most common health complaints that GPs encounter. A high percentage of these are of working age = a costly impact on their company’s operation.

So what’s being done about it? Well it’s encouraging to see that one of my 2012 predictions is already taking shape, LBP is a very hot topic this year. Just last week I chatted with several clients about it on a one-to-one basis, it features strongly in professional seminars at this year’s Loughborough conference, plus it’s a key feature at the ‘2012 Health & Wellbeing @ Work’ conference.

Our existing Occupational Fitness ‘Lower back pain management’ workshop is already popular but we continually update it as more information becomes available from such events & new research. In the meantime here’s a hint; The key to preventing / correcting LBP is most often in the hips!

If you would like to know more then please get in touch.

thanks

James.

2012 sneak peak!

 

Hi folks,

You may be aware that the occupational health industry is continuing to evolve & follow a more pro-active approach. From looking back at last year & looking ahead to the industry conferences this year, this is my prediction of what’s big in the way of occupational health for 2012:

•         The benefits of external consultants will be realised & therefore sub-contracted by companies to assess & treat their employees. As new techniques continue to develop, ageing occupational health departments will become ineffective.

•         Short work-based health & well being related activities become a compulsory (or heavily incentivised) part of employee’s day. This will ‘catch’ those employees who are not self-motivated & cost your company money!

•         More companies will offer a variety of pre / post work health & fitness sessions to cater for employees who improve their health.

•         A more involved approach to back care & posture, ranging from educational workshops to practical on-site exercise sessions.

As you know, Occupational Fitness is not just dedicated to employee health, but how companies can utilise new training & techniques for significant return on investment. Our services already address all of the above points, so take a look at our website & get ahead early this 2012!

James

Optimum setup for 2012!

Happy New Year folks,

Whatever you were doing, hopefully you all brought the New Year in with style! Now its back down to business & whether you’ve made official new year’s resolutions (NYR) or just got a few goals in mind, this blog post is essential for you - as mentioned in last weeks post.

The very thought of NYR often brings on negative thoughts as many people don’t reach them. Having goals is so important as it takes us forward; i.e. you wouldn’t jump in the car without knowing where you’re going or how to get there right? So if you’ve got some 2012 goals in mind then here’s how to set yourself up for success:

1)      Give yourself chance, just focus on 1 or 2 big goals at a time.

2)      Make this goal specific; i.e. rather than saying “I want to get healthier”, say “I want to increase my vegetable intake.”

3)      Make it measurable; “I’m going to eat 3 more portions of veg per day.”

4)      Make it achievable; “to do this I’m going to buy more veg from the supermarket.”

5)      Is it realistic? “Yes, I can prepare meals the night before incorporate veg for the next day.”

6)      Essentially, give your self a time frame; “I can make this stick by 2 months.”

If you can’t apply all 6 steps then you’re making it harder for yourself. Here I’ve used nutrition as an example, but apply these steps to any goal. Now after just 5 min, you have a strategy which will hugely raise your chances of success – try it. If it’s going to take more than 3 months to reach your goal, then break it down & use steps 2-6 to focus on short-term / medium-term components of your big goal (e.g eating regular meals, or trying out different veg).

Good luck with your goals & watch out for next week’s blog post as we’re getting back to workplace health.

james

Take a look back!

Hi folks,

Hopefully you’ve had a great Christmas (& didn’t feel too bloated haha!) & enjoyed  few lazy days this week. Many of us are back at work just clearing our inboxes ready for a fresh start in 2012! So BEFORE we start thinking about New Year resolutions & about what we want to achieve, just stop for a second.

Whilst the positive stresses of setting a goal is important, lets take a minute to assess how we did over the last year. Did you achieve last year’s resolution? (can you remember it?), did you over come any big hurdles, make any life-changing decisions, gain any qualifications, get a promotion or new job, changed your lifestyle, taken up a new hobby or skill? Chances are that you’ve achieved more than you realise over the last 12 months, so now’s the perfect time to sit back with a smug grin & pat yourself on the back.

Some of us may not feel like we have accomplished that much which is great if we are really happy where we are, but if you want to keep moving forward then next weeks blog will be really important to you!

Leaving our personal health aside & looking at the occupational health industry as a whole over 2011, here’s how its changed;

1)      There has been a big focus on worker involvement for SOPs & EAPs. The NHS, 2012 Olympic construction sites, & many HSE led projects are all doing this.

2)      More ‘healthy menu’s’ are popping up in many company canteens.

3)      Charity events involving some sort of physical challenge have become trendy.

4)      Back care is being tackled pro-actively, which is brilliant! We just need to expand this approach.

Hope you have found my blogs useful in 2011, thanks for reading!

James.

Make Christmas last that bit longer

Hi folks,

Most workforces are breaking up for Christmas tomorrow so workforce health advice here is not much use at the moment. I could talk about how to make your Christmas dinner that bit healthier but let’s be realistic – I’m looking forward to all the trimmings too!

One thing I bet a few of us would change is that bloated feeling afterwards though. So here’s my top tactics to help you keep that party feeling all day:

1. Choose soup as a starter of possible as this will digest quicker.

2. Choose more meat & veg, - reducing the portions of potato & bread. This will stop you feeling bloated.

3. Don’t drink liquids with your meal (just sips of water if dry). Try to fully hydrate 30min before hand.

4. Savour every mouthful – a lot of work has probably gone in to it. Chewing more makes digestion easier & satisfies your hunger.

5. Get chatty. The more we talk, the longer we take over our meals = a steady gut action.

6. Space each course out by at least 20min if possible. This allows your gut to cope with the volume of food.

7. Don’t feel that you have to eat EVERYTHING. Remember what’s left will go towards that tea-time & Boxing Day buffet! (left-over’s are the best!)

8. Go for a 30min stroll afterwards. This not only gives you a chance to show off your Christmas jumper but the rhythm of walking helps your digestion system work really efficiently. I guarantee you’ll feel much better than being slumped in a chair.

All that’s left to say is have a fantastic Christmas & make sure you relax & laugh as much as possible!

MERRY CHRISTMAS!!

Ooops time for a blog re-call!

Hi folks,

This week I want to pull myself up on a blog I posted a few weeks ago called ‘Don’t in-tolerate it’. In this I was reviewing several ways to find out if we have any food intolerances or not. Two of these involved sending off a hair sample or using a blood testing kit, both of which I was planning to do myself. However, some recent studies now show that these methods are not always as reliable as they may seem.

After further chatting to nutritionists & advice from a GP, the most reliable method is to remove suspect foods from your diet & see what difference this makes. So if you regularly feel bloated, suffer migraines, stomach cramps, or hit energy lows, then try to think what foods you have eaten that day. But what if this suspect food is an important part of your diet? – by cutting it out you may be missing out on its valuable vitamins & minerals. For this reason, I’d recommend asking your GP to refer you to a nutritionist who can help you safely remove suspect foods from your diet while making sure you still get all the right nutrition from other foods.

It’s also worth mentioning that even if the previous tests are accurate, one of their flaws is that they only measure your body’s reaction at one point in time. We know that our body goes through many stages of change, so what you may currently be intolerant to may not cause a reaction if re-introduced as soon as 6 months later.  

At the end of the day, it sounds like the best message is to eat a varied & balanced diet, then listen to our bodies making small changes along the way if necessary.

James 

Have you seen the Headlines?

Hi folks,

I’m bringing you this week’s blog early as new research on cancer prevention is all over the news today. In case you’ve not seen it, a study reports that over 40% (100,000 pa) of UK cancer cases could be prevented by addressing 4 key elements:

1)      Stopping smoking

2)      Eating more fruit & veg

3)      Not drinking to excess

4)      Obesity

We’ve always known this right, so what’s new? Well Cancer Research UK has published the biggest study yet which highlights just how significant these lifestyle changes are when it comes to our risk of developing cancer. Developing cancer is not solely down to genes or a total lottery, we can have a major influence.

Let’s take this news a step further – workforce ownership! Changes are down to the individual however as an employer, these people are in your care for a large part of their day / lives. By addressing the above key elements as an employer, you are also evolving a healthier & higher performing workforce which pays valuable dividends, not to mention an enviable corporate status. If ever there was a win: win situation this is it!

We run short courses specially designed address workplace nutrition & to combat obesity. Contact me now to ‘take the bull by the horns!’

James

Attitude problem?

Hi folks,

In case you don’t know what my company stands for, then its pro-active health promotion! Many of my methods taught in the workshops are practical stretches, exercises, postures etc which improve our muscular-skeletal health & therefore our work performance. However, my latest research is unveiling that even just having the correct attitude towards work & health can be of significant benefit alone.

Can just having a positive attitude really affect us physically? – well it seems so.  Below is a list of attributes that will help stop you / your workforce suffering ill health:

•         Enjoying your job & being positively challenged by it.

•         Working around others (rather than being isolated)

•         Having good relationships with your managers & other departments

•         Not fearing injury or thinking becoming ill is ‘the end of the world’

                       …learn more attributes in our Workforce Workshops.

Every workplace has a unique workforce culture depending on its demographics. Some will naturally be more positive where as others may traditionally be more pessimistic. However being British, a great sense of humour will be a beneficial feature of most. My own thoughts are that a positive attitude is essential & can prevent the onset of many health conditions, but there are still many that also need the physical approach. This is why I have now combined an element of new-thinking in many of my workshops, especially in my ‘Lower back pain management’ & ‘Positive attitudes towards workplace health & performance’ workshops.  

Thanks for reading & why not add your thoughts in the comments box?

James

Reduce heart attack risk by up to 40% in your workforce!

Hi folks,

A recent study of men whose occupations involve heavy labour has revealed significant results. Holtermann who led the study, found that men with high fitness levels are 40% less likely to suffer from IHDs (ischemic heart diseases) such as heart attacks, than those who are considered unfit.

Holterman and co-authors reported “The results suggest that by maintaining good physical fitness, men who engage in heavy labour can avoid increased risk, and possibly even lower their risk of death from heart disease.”

Okay so what’s new – everyone knows that keeping fit lowers our risk of illness as well as bringing a whole host of other benefits right, so why aren’t employers being pro-active about this? Well there’s the evidence & here’s what to do about it:

1. Check out our Workforce Workouts

2. Email me via our website

3. We’ll visit your company & design a package of exercises specifically to benefit your workers tasks.

4. Get ready to reap the benefits of a healthy & high performing workforce:

•         Lower risk of heart disease (as above)

•         More efficient & productive employees

•         Higher workforce moral / teamwork

•         Lower sickness / absence costs

•         Be known as an employer of choice

…any many more!

As well as looking after your employees, this make great business sense as studies show such measures bring an awesome return on investment.

James

Tactical Treats

Hi folks,

I’m sure you’ve noticed all the Christmas foods entering the shops & if you’re anything like me your will-power is already being tested. Unfortunately our receptors haven’t evolved since hunter-gatherer times so we still crave high sugar / high fat foods. Whilst it’s healthy for us to have occasional TREATS, we all know what they can do to our bodies. So, how can we enjoy ourselves whilst minimising the impact of these treat foods?

Try a few tactics:

1. Try eating any treat foods (especially the fattier ones) earlier on in the day rather than on an evening - but not replacing breakfast! This way their calories are more likely to be put to use.

2. Try eating any sugary treats 1-2hrs before a period of exercise. Again, the calories they contain may be used up for energy. However, too much sugar here and research shows that the body may actually start storing it, when it otherwise would be burning it.

3. After exercise is one of the best times if you are going to have a treat. Depending on your type of training, your metabolism (the rate at which you are burning calories) is still high and so any calories entering the bloodstream will be used to for energy.

4. Lower your risk of diabetes by selecting treats with a low glycaemic load (GL) or eating any sugary treats with complex carbohydrates so the sugars digest slower and don’t hammer your insulin levels. Don’t forget though that the sugar may be digesting slower but its still that same calorie content.

Remember folks, this is my advice of where to best have TREATS, & not how to try to get away with regular ‘junk food’, so be good!

To learn how snacks can be a powerful alli in helping your workforce to stay alert on the job & recover between shifts, click here. We can help, so why miss out on getting the most from your workforce?

Thanks

James

Don’t in-tolerate it!

Hi folks

Remember a recent blog entitled ‘nation of inflammation’? Well this week we take it a step further. We talked about how our guts may reject or flare-up after eating certain foods, this however not always shows any symptoms (or none that we would associate anyway). As ignoring any intolerances may cause us problems in the future, it makes sense to find out if we have any - right?

Which method suits you?:

1) Wieger machine: A low current electrical circuit is set up. This circuit involves you – holding on to electrodes, a volt meter, & a food chamber. In turn extracts of various foods are placed in the chamber & depending on the action of the needle on the meter, you are either intolerant or tolerant to that food. I know this sounds like a torture device but the voltage is too low to feel. Don't attempt a DIY version though!

2) Kinesiology: This is a complementary therapy that is usually used for muscle testing, however the reaction of muscle tissue when a food extract gel is applied is said  to reveal food intolerances.

3) Home kits: For around £50 you can buy a kit that involves you taking a pin-prick of you own blood, mixing it with a solution, then pouring over a tray of tiny wells. Depending on what colour a well turns, gives your tolerance outcome for that related food. This method is user friendly but accuracy depends on your interpretation (its that blue or purple?).

4) By post: Sending a sample of your hair or blood off to the labs will be more accurate. It’s quick, hassle free & range from around the same price as a home kit right up to £250. Here are the best links for this method:

a) www.testyourintolerance.com

b) http://www.spirehealthcare.com/Hull/Our-Facilities-Treatments-and-Consultants/Our-Treatments/Allergy-Testing/

c) http://www.yorktest.com/en/food-intolerance-choices/

So if you do decide to go ahead with testing, then please let me know & how your changes have affected your well-being at home & at work. For further information on health in the workplace please visit our website or join me on LinkedIn.

Enjoy the fireworks guys!

James

Slow & steady wins that Waist!

Hi folks,

You may have our eating habits under scrutiny in the news recently. Only yesterday I was sat eating my dinner & someone across the café was scoffing their meal so fast it almost looked speeded-up!  Now I know in today’s hectic world not many of us take all of our lunch break or even eat at the desk, but the latest research says that this could be contributing towards obesity.

Here’s a few tips on how to enjoy your food & your waistline:

1)      Cut sandwiches or wraps in to smaller sections

2)      Chew each mouthful 30+ times rather than the usual 10. You may consume up to 15% less (that’s up to 375 less calories per day!).

3)      Slow the pace down by having a conversation, watching TV, or reading a magazine.

4)      The 20min rule: Eat 2/3rds of your meal, wait 20min & if your still hungry then have a little more. Why – the body takes time to register that its full.

5)      Eat breakfast & healthy snacks! People who don’t eat regularly tend to reach for the ‘bad’ foods & larger portions when they do eat as they are starving.

*further information on ‘conscious eating’ at:

www.bbc.co.uk/news/health-15447568

Statistics show that people in the UK are getting fatter which may in-turn have a negative affect on their job. So encourage your workforce to use their break allowances, be social & take their time. To learnt more on how to use nutrition & other aspects to get more from your workforce contact me at www.occupational-fitness.com

Enjoy Halloween & savour the festive treats!

James

Pluck a hair for health!

   

Hi folks,

A short while ago I blogged about looking for signs of nutrient deficiencies in our bodies. If we have any deficiencies they may be through an ‘incomplete’ diet, a higher than average requirement (activity levels, hormone levels), or perhaps our body can’t process them properly. Either way our body would not be functioning to its best, physically or mentally, at home or at work!

One easy way to test our nutrient & mineral status is by analysing a hair sample. Each strand of our hair stores information on our nutrient, mineral, & toxicity balance. By checking these levels, scientists can see if your body’s endocrine glands are being stimulated or inhibited. These glands are responsible for nutrient absorption, utilization, & excretion which in-turn relates to digestive health, viral infections, & your metabolic rate.

Here is a link to a company who provide the service, however I must stress that I do not endorse them as I have not used them or any similar service….yet.

If you want to do it another way, you can test mineral deficiency / over consumption by taste! Here’s the link.

So, why not take this simple test to check that your body’s in optimal health and therefore working at its best for longer!  I will let you know about my results when I get them so please let me know if you have had yours tested too.

Thanks

James.

Hydrating food!

Hi folks,

Just in case you wondered, im not going to be talking about pumping water in to pineapples......although some manufactures do that with chicken! You may remember a blog way back in August 2010 expressing the importance of hydration. Research has revealed that certain foods can hydrate you better that plain old water! How? – They contain just the right balance of vitamins & minerals that help our bodies make use of their water content (similar to isotonic drinks). So now I’m going to let you in on these foods that may help you get the recommended 2.5ltrs per day.

The top 5 foods with high water content:

1. Water melon

2. Bell peppers

3. Grapefruit

4. Aubergine

5. Kiwi fruit

Add these foods to your weekly shopping list if you want to improve / maintain concentration levels, energy levels, fluid regulation, waste removal, plus a whole host of other bodily processes. Remember we lose fluids through sweat & breath vapour every day so if your occupation or hobbies involve being active then these foods may be especially valuable.

If you would like to know more about hydration / energy strategies & their benefits for your workforce then contact me through our website at www.occupational-fitness.com.

Thanks

James

Get your share of Sunny-D!

Hi Folks, (nope it's not a free drinks voucher)

You may have heard in the news this week that studies have shown that people with fair skin may be lacking in vitamin D. Sometimes news articles can be sketchy so here’s the low-down:

When our skin is exposed to the sun’s ultra violet (UV) light, it causes vitamin D to be produced. Vitamin D is known to at least be important for healthy bones & teeth, & therefore in preventing associated diseases such as osteoporosis.

It seems that due to the tendency of fair skin to burn easily, their behaviour is that they do not spend enough time in the sun light & so may be low in vitamin D. Similarly neither may elderly people who cover up or those wearing full body religious clothing.

Researches more conclusive evidence is needed before recommending supplements, however a 0.01mg daily supplement won’t do the vast majority of us any harm. A supplement is already recommended for people of dark / black skin.   

My personal advice is as always – get if from your food:  

•         Mackerel

•         Sardines

•         Tuna (canned in oil)

•         Eggs

•         Dairy products

These are all packed full of other nutrients too so get chomping!

James