Could We have the Worlds Best Diet?

Hi folks,


Could our little country stand above other world leaders, as in so many times before, by adopting the healthiest diet possible? before i get too patriotic I'll explain: The other day I was putting some work together on nutrition for a client company of mine when I realised that here in the UK we have a fantastic opportunity to have a world-beating healthy diet!

What is the best type of diet? - The Mediterranean diet right! Well yes all the fresh fruit & veg, oily fish & olive oils are extremely good for us, but their traditionally fatty (& sometimes salted) meats, large amounts of wine & cheeses can all be big contributors to obesity, cardiac problems, & cancers. Maybe it's not the best diet after all.


Recently an American chef said that here in the UK we have unrivalled access to the range of world foods. Thinking about it, our temperate climate gives us fertile soils to grow a wide range of home produce, whilst our European neighbours can throw over many foods that we can't grow. We have some of the very latest technological farming methods to produce nutrient-rich foods that reach us in optimum condition. Plus as an island we can catch fish such as mackerel (one of the healthiest fish) from the hugely abundant supplies just off our own shores. We really are in prime position!


Problem is, recent surveys show that the typical UK citizen consumes too much sugar, slightly too much saturated fat, & not quite enough fruit & veg. Actually we're not too far away, most of us eat lean meat & wholegrain foods which are a good start, we just need to add oily fish & lots more fruit & veg to our shopping lists. Thing is, everyone knows what's healthy & what's not but how do we get the majority to 'Just Do It!'?


James

One for You HR Managers:

Hi folks,

Normally I go on about exercise & nutrition, but the social side of the workplace is a really important part of any well-being program too. A work Xmas party can act as a huge boost to workplace moral or be a regretful flop! So how do we get it right?


Here's a few ideas:

• Book a trendy venue for a fresh environment (definitely not at your workplace!)
• Advertise it well (and with plenty of notice) so that people save the date.
• Organise a free event such as meal / buffet or raffle to draw people there
• 'Play to the mass'es' - Book entertainment with a proven track-record for being popular
• Invite employee's partners (boosts company 'family' image & helps prevent anyone 'snogging the boss' etc)
• A smart / casual dress code is best. Fancy dress or dinner suits are great but many people will be put off at the expense / effort involved.

A great hassle-free way of getting this sorted is to reserve a table(s) at a 'package doo' organised by a good local hotel or restraunt. If it goes badly people will be put off any work related social activities forever! But... if it goes down a storm then you'll have renewed fame in your department & be responsible for the huge boost in workplace moral!

No pressure then,

James

How to make a Successful Well-being Program:

Hi folks,

I came across a really interesting question recently: "How 'well' do workers need to be for their well-being program to be named as successful?" Should they reach a certain standard in their health checks? Consider themselves totally stress free?

Wouldn't it be great if our companies were full of athletes & superhuman workers! This would undoubtedly give us optimum performance, reduced absenteeism & a good return on investment, all elements that the boardroom judge a well-being program by. Unfortunately this is not always realistic, many workers are hard to engage (usually the ones that really need to be) & even those that are, may not be committed. After all "you can lead a horse to water but..."

Perhaps the focus should really be on those that are in fact hard to engage, as their yellow-flag psychosocial characteristics may be acting as a drag on the company. We should maybe ask why they are hard to engage? What's happened to them between joining the company & now that's changed their attitude? What health measures would they like to see in a well-being program?

In my view the most successful well-being program does not need everyone to be in great health. It should involve the people responsible for the program to really know the demographics of their workforce together with how to use their particular workforce-culture to their advantage, only then are they in the best possible position. It should be judged by the quality of resources & the range of engagement methods used, the absenteeism stats & ROI will then look after themselves.

Let me know your thoughts

James

2-Way Approach to Reducing Stress!

Hi folks,

I have recently been approached by a company to put some stress management workshops together. As a physical health trainer I immediately thought that this was not my area of expertise, however when looking in to it I realised that much of the work that I already do is very relevant to reducing stress.

So lets start by thinking of how to de-stress ourselves, well this is pretty much anything that we enjoy doing (releasing endorphins) or that relaxes us such as...

• Socialising
• Laughing
• Singing (whether we're good or not)
• Exercise (at any intensity)
• Dancing
• Treatments such as massage
• Sleeping

I'm sure we'd all like to fit all of these into our lifestyle but unfortunately many of us are under pressure & don't have the time. So lets look at how to reduce stress building up in the first place by highlighting likely causes...

• Bad communication between people (home & work)
• Unreasonable work load / time frame
• Lack of equipment of training for the task
• Lack of control in your job (both physical & decision making)
• Poor diet (mood, energy, & concentration levels)
• Lack of sleep /rest
• A sedentary lifestyle
• Postural / muscle tension

If we firstly address any causes of stress (list 2), then we will need to implement fewer stress-busting measures (list 1), making our lives a little simpler & less cluttered = an overall less-stressed you!

Ah - I feel better already!

James

Healthy Food made Easy!

Hi folks,

Great news yesterday – the government are standardising the nutrition information on across all foods! Currently those of us that try to keep an eye on our health are made to scrutinise the packet of each different food manufacturer to decipher if 20g of sugar is per 100g or per serving (which could be any amount) & whether that’s high or low. Some don’t even distinguish between the good fats & bad fats or starchy carbs & sugar carbs. Although the original introduction of food labelling was a positive step, it really needs making less confusing for the shopper.

Adopting this new food labelling system is voluntary for manufactures, to make it compulsory all European countries would have to agree & that would take forever. However today talks are going on & the government has faith that our food industry will take responsibility & use this proposed system. Due to commence in the summer of 2013, it will be a lot easier to be healthy. One type of nutrition label across all foods will make it easier to quantify actually what we eat, how much we eat, & to compare between brands.

The new labelling will look like this….

It uses the traffic-light colour system for those who just want a quick glance, & also shows the finer details for those of us who want a more in-depth approach.

Bringing this concept in to an occupational setting, could our companies benefit themselves & their workforce by clearly displaying similar information?  What about green, orange & red sections to the canteen or even green, orange & red coloured vending machines dotted around so that people are clear on what they’re buying?

Hopefully this will kick-start a healthy 2013!

James

Hot Debate on Workplace Posture!

Hi Folks,

Just having a really interesting debate on LinkedIn at the moment that you will probably be really interested in (as you read my blogs). It's on the age-old topic of the best posture to adopt in whilst in the workplace. With experts from many different organisations it's really interesting & is sparking new ways of thinking. Have your say & many of your questions answered - join the debate here 

see you on LinkedIn!

James

Blast of Berries Boosts Workforce

Hi folks,

If you read my blogs regularly you'll know that I'm always preaching about the effects of food on our bodies, couple this with my passion for improving workforce health & this brings us to this weeks topic. Channel 4's Food Hospital epsode last night revealed the valuable affects of a blueberry smoothy on a company's workforce over a 2 week period.

In the first week the workforce drank a bannna smoothie each day & then later completed a series of specific mental tests (similar to brain training exercises). In the second week the banana was replaced with blueberry smoothie proceeded by the same tests. The results signifacantly increased after taking the blueberry drink & the company CEO said that communication between the workers doubled!

With this easily accessible low-cost measure showing such massive results, i'snt this exciting news for any business? As with beetroot in the previous week, it really just highlights the potential power of nutrition & how they can benefit foward-thinking companies.

Thanks

James

Useful info on How to Combat Fatigue

Hi Folks,


Would you say you suffer from workplace fatigue? Probably all of us would say we have at some point right. So what exactly is is? Here's a definition from a research paper that Ive been studying ('Definition of Human Fatigue' by Martin Moore-Ede published in Circadian): ...A loss of physiological and psychological function as a result of extended wakefulness, heavy work, excessive stimulation, illness or stress...

My further research reveals that There are two major factors on how likely you are to become fatigued,
A) How much your 24hr routine differs from your circadian rhythms (body clock) &
B) How resilient you as a person are to the stresses this my cause.


Regardless of the type of person you are or your job, anyone can suffer from fatigue which can obviously have a huge negative affect on your company & personal well-being. To Combat this Occupational Fitness has put together a fatigue-busting course of workshops that are educational as well as practical, they address elements in the very definition of fatigue:

1) Sleep Quality Management
2) Reducing Postural Tension
3) Reducing Repetitive Strain Injuries
4) Nutrition advice - helping you fight everything from the sniffles to cancers!
5) Stress Management Techniques


If you have any questions about fatigue, information to share, or if you're interested in my course workshops the please contact me via Occupational Fitness Ltd.

Thanks

James

How to Exercise for a Better Work Performance

Hi folks,


With exercise busting stress, improving concentration levels, & improving sleep patterns etc, working-out to complement your career really is a no-brainer! Lots of people don't feel they have the time but just the work-related benefits from 30min of exercise several times a week can hugely out-weigh the time invested. Many people do exercise before or after work which is fantastic but it can be confusing & without dedicated professional guidance then they may actually be doing themselves harm & negatively affecting their jobs. (I treat many massage clients with such muscular-skeletal problems every week!)


Here's the solution: Get a professional trainer to physically analyse your job role (active or desk-based). By looking at your movement patterns they can break these down into specific exercises that work the associated muscles through their full range of movement whilst also addressing any muscle imbalances. This innovative method is invaluable because:

1) It improves your work efficiency
2) It improves your work endurance
3) It hugely decreases your chance of becoming injured / absence
4) It educates you so that you're more body-aware
5) It raises your focus & concentration levels
6) It helps you sleep better
7) It makes you feel good!


Yep you guessed it, we specialise at this here at Occupational Fitness. Whether on a one-to-one basis or an on-site group workout, we have the expertise to maximise your work performance. Take a look at our Workforce Workouts for more info.

Thanks

James   

Do National **** Days really work?

Hi Folks,

You may have seen the national ‘Stop Smoking campaigns’ advertised recently on TV or the ‘National Health Day’ proposed in a national newspaper, but are these National ‘prompts’ actually effective?

In my experience, these events are poorly advertised & that no-one really knows they exist until it’s mentioned at the end of that morning’s news or some-one mentions it on passing in the office. By then it too late as we’re already chomping on a bacon butty or lit up our 3^rd fag of the day so it becomes a bit of a mockery.

As a personal trainer I can say that we are significantly more likely to succeed in reaching a goal if we:

A)    Have a time frame (strict designated start date & review dates)

B)    That goal is specific (“I want to eat more veg” instead of “I want to eat more healthy)

C)    You can measure it (track your progress using portions, inches, kg, frequency etc)

D)    It’s realistic (your not being overly adventurous)

E)     Address our state of mind (do we actually want to do it or are we being told we have to!)

Points A & E are where National campaigns are really helpful, they have a start date set in stone & they get lots of people addressing a common goal together which alone gives the majority of us a boost in will power.

Next time you run a workplace health kick, advertise it well in advance & use the 5 points above. I practically guarantee it will make your goal easier to achieve & therefore lead to better results for individuals, you & ultimately your company!

If you need any help putting a workplace health incentive together then please contact me.

Thanks

James

How much Good Fat do you have?

Hi folks,


You may not know but fat has many roles (no pun intended), it is a store of excess energy, it is a form of protection from impact, it generates heat etc... .  Although too much body fat makes us more prone to serious health problems, there is a type of fat that is actually good for us - Brown adipose fat!


Our bodies had most brown fat when we were babies & children, it helped us survive if left in the cold by burning calories to generate substantial amounts of heat. Unfortunately the amount of brown fat we have decreases as we reach adulthood, but scientists are studying how we can stimulate the few reserves that we have left for our advantage. Brown fat is found to generate most heat when we exercise, eat & are exposed to cold temperatures, so could we use this information to fight obesity?


If we do find novel ways to make our brown fat more active then this may burn more calories from white fat but we would be constantly hot & switching on the air-con. We may find 'agents' that trigger our brown fat but they have concerns of toxicity which is obviously not good. It is known that certain foods initiate heat production within brown fat so one safe area of research is to learn more about which foods these are and their further effects on the body. Could the recent nutrition labels on food packaging be joined by a heat generating index or 'thermal rating'?


As with last weeks blog on wheat prices, this type of information could be very useful in workplace health / 'Canteens of the Futuuuuure'!


James

Wheat Price Rise may have Healthy Impact for You & Your Workforce!

Hi folks,

The cost of alcohol, cereals, pasta, bread & anything else that involves wheat may increase in the near future as wheat supplies become dwindled. Due to the weather this year, agriculturists are predicating a poor wheat yield.

We know wheat as a healthy complex (starchy) carbohydrate that digests slowly to release energy. Many people who are over a healthy weight consume too much of these wheat based foods, their body cannot store anymore as glycogen & is then stored as excess body-fat.

The question is, how severe will this predicted wheat shortage be & will the resulting rise in shelf price be enough to make people cut down? People may opt for soups or salads instead of sandwiches, replace Wheetabix with porridge, pasta with quinoa, all consequently reducing body-fat.

As mentioned in previous blogs, your workforce canteen has a very powerful role to play. What they put on the menu (& its specific ingredients) has a massive affect on the health of your company & the personal health of hundreds. I have just come back from providing health support for a client company & their head cook openly admitted that they're afraid of what a health check would find because they have a very unhealthy lifestyle. This is worrying coming from someone who controls what hundreds of people eat every day. Hopefully one day every canteen (inlc those in schools) should have the input from a nutritionist.

Whilst I launch a 'Jamie Oliver style' campaign tell me what your view is on the forecast wheat shortage, would you alter your shopping list accordingly?

James

Are Oils in Food Good or Bad?

 

Hi folks,

This can be pretty confusing; we are told that frying & roasting are bad for us but that some oils can be good for us. All oils are fats so which ones do we use?

Cooking with oils:

Coconut oil, palm oil, & peanut oil are all examples of fats high in saturates. These are hard for our bodies to break down & so too much will get stored as body fat. However, the high levels of saturates cause these oils to have a higher resistance to heat, delaying their breakdown into free radicals (atoms that can have an oxidative effect on our body & can cause cell damage / disease). Intense exercise can also increase free radical levels so if you also have a healthy balanced nutrition (with lots of anti-oxidants) then a little extra saturated fat is probably the lesser of two evils.

Oils as dressings:

Rapeseed oil, olive oil & other oils low in saturated fat will have a higher ratio of monounsaturated & poly unsaturated fats. These are no good for heating but very healthy cold pressed. They contain vital nutrients such as the Omega’s which help maintain our immune system, brain health, blood clotting, eye sight & many other important functions. Try to use these oils as a light dressing on foods instead of a sauce.

In the workplace: If your company operates a staff canteen then a small investigation into the cooking methods of the regular dishes has the potential to have a huge positive affect across your workforce!

So in conclusion we could have an oil that’s moderate / high in saturates for heating, & an oil low in saturates for dressings. If in doubt then olive oil is a good all-rounder.

Hope this helps,

James

Chocolate health benefits

Hi folks,

Yep, the stuff we all love can be healthy – well the dark variety anyway. More research this week says that dark chocolate can lower our blood pressure. High blood pressure (hypertension) is one of the most common health conditions in the UK & can lead to many other serious illnesses.

The main ingredients of chocolate are sugar, cocoa butter (fat) & cocoa mass. White chocolate is the most unhealthy as it has a higher ratio of sugar & fat whilst the dark chocolate is healthier with a higher ratio of cocoa mass (with milk chocolate being somewhere in the middle). High levels of cocoa give you more flavanols producing nitric oxide in the body which then causes blood vessel walls to ‘relax’, allowing your blood to pass through at lower pressure.

The problem is that some manufactures remove the flavanols as they have a bitter taste. So now this ‘dark chocolate’ is just dark in colour & doesn’t carry the health benefits. My advice is to always buy good quality dark chocolate with a cocoa content of 80% or higher, also check out the ingredients & any labels saying ‘high in flavanols or antioxidants’.

Employers: As stress is a key factor raising blood pressure, how about giving out a few healthy dark chocolate bars in the canteen one day or at their desks to raise moral to a valued workforce?

If you want to further boost your levels of flavanols then try mixed beans, apricots, blackberries & good old apples!

James.

Exercise feel like a chore?

Hi folks,

Ever wonder if your exercise training sessions are making any difference?  Well, firstly ask yourself if your routine is challenging, then secondly if you’re giving it your all. Even if the answer is “Yes” to both of these, sometimes the hours spent at the gym feel like hard slog, so here’s a bit of psychology that you may help keep you going:

An Olympian recently said in an interview on TV that “every training session counts”. Imagine that each single training session counts for 2% progress, so if you train 3x per week for two months then that’s over a 25% progression right? – Wow! You will be able to mentally feel & physically see how your hard work has paid off.  At this point in time you will need to modify your exercise session in order to keep progression going.

So next time your about to miss a training session remember - the ones when you feel really strong, the rushed mid-week ones, & the ones when you just feel weak… EVERY TRAINING SESSION COUNTS!

thanks,

James

An Olympic opportunity to boost Staff Engagement

Hi folks,

Talking about the latest medal winners at work? Switching the TV on as soon as you get in? Feeling proud to be British?....yep you've got Olympic fever too! London 2012 has lifted our spirits & got as all enthused. Even those people who normally don't care about sport, exercises or health are following it just as avidly as the rest of us & we can use this to benefit workplace health. It well known that when Wimbledon returns every year we all want to go & smash a few tennis balls, when Wiggo won the Tour De France we all felt like jumping on our bikes, so lets capitalise on this major international opportunity & entice those employees that most need it into a healthy lifestyle!

Having a corporate sports day or running company sports teams is fantastic news for those who are already active & will therefore put-off those who know they are unhealthy. A better approach may be to choose sports or games that aren't so stereotyped such as an assault course, tug-of-war, salsa or Zumba dance class, table tennis, & some of the ones that we did at school such as ‘stuck in the mud’. Yes some may childish but that’s why they're a good laugh, physical but not exhaustive & no-one will specialise in them, you could even have a Wii / X-box connect competition mid morning / afternoon & a free 'healthy banquet' for the winners! Separate men’s & women’s teams may be a good idea depending on your workforce dynamics; women are generally put-off by us sweaty grunting guys. 

At the end of your company Olympics day / week, you will have had an element of team building, had a massive laugh, but most importantly managed to reach those who are hardest to engage whilst they are in the mood, possibly starting a lifestyle change. The Olympics’ strap-line of inspiring a generation can apply to all generations!

C'mon Great Britain!!!!!!

James

Scarey Health Checks!

Hi folks,

What are your first impressions of health checks? Over the past few weeks I have been offering an 'open health clinic' with a new client company. Part of this service is a comprehensive health check including blood pressure, body fat %, body-water content, muscle content, bone weight, etc but many people steer clear as they seem scared of what these tests will reveal! Most of the people that are interested in such tests are those that are generally healthy & already make an effort to improve, however as we know these are not the people we need to reach.


As mentioned in previous posts, health checks shouldn't be the focal point of a health / wellness program as the test results are a 'snap-shot' & can be affected by an extra cup of coffee that day or 'white coat' syndrome. They only tell us when things have already gone wrong (e.g. high blood pressure) when what's really needed are workshops on how to prevent the on-set of poor health.


No-one likes bad news so if people know that they're unhealthy they won't want to get that confirmed or that they do actually have something to be concerned about (ignorance is bliss right?). So to try to attract those people who would most benefit from a health clinic / workshop, my adverts are now going to say "got any questions about your nutrition?" or "Advice on the right exercise for you". This more inclusive & informal approach should appeal to more people & I'm still able to offer the health tests to those who want them.

Let me know your thoughts on this & how this goes down in your workplace or gym.

Thanks

James

Media article in Pioneering Workforce Health:

Prevent Osteoarthritis in Your Workforce!

Hi folks,

A recent survey has revealed that only 1 in 5 people said that they warm-up & cool down properly when doing activity. There is evidence to suggest that the remaining 4 people therefore have a higher risk of developing joint problems in the future.

By doing mobilisation exercises as part of a warm-up to any activity, it not only keeps your muscles supple but simulates the release of synovial fluid (natural lubricant) in to your joints, some of which is absorbed by your cartilage. The whole joint structure is then better prepared to cope with the pressures of movement or being sedentary. But don’t just take my word for it…

Dr Helena Johnson, Chartered Society of Physiotherapy chairwoman, said: "Doing some exercise every day helps keep joints supple and muscles healthy. Simple warm-up exercises increase the blood flow to the muscles and make them more mobile. Cooling down after exercise is also important as it can help to prevent next day stiffness. Pain, during or after exercise, is a signal that your body may be having problems, and it shouldn't be ignored.” (source: FIA & UK Press Association)

Of course the risks of not warming up & cooling down when doing vigorous exercise is higher but whether your workforce carries out active roles or sedentary ones, maintaining their muscular-skeletal health has a significant affect on their performance.

As it happens I am working with a new company this week that value this message. They have asked me to go in for a brief period at the start of each day to guide their workforce through 5mins of mild stretches & gentle exercises (e.g. shoulder rolls etc) with the view to continue it internally but with my support. Please visit www.occupational-fitness.com or contact me if you too would like to safeguard your workforce’s health & performance.

Thanks

James

Child malnutrition – how will it affect your company’s future?

Hi folks,

Again, something topical in the news this past week, apparently 1 in 4 children are going to school with out food (down to family financial troubles). This may be that they’ve had no breakfast or that they will have to go without any dinner, quite shocking by today’s standards!

Immediate danger: obviously that child is going to have no fuel for the day so their concentration, alertness, attention spans, & depth of ability are all going to be affected. Physically their energy levels, growth & repair, & hormones will also be in jeopardy.

Mid-term danger: If the body doesn’t have the correct nutrition at certain times of the day then this is when we get cravings for high sugar, salt, & saturated fat snacks (crisps, chocolate, buns, burgers etc). This often then becomes habit & before we know it we have an unhealthy diet. Could this happen with the kids in question? – YEP! So this means that all the ‘immediate dangers’ above could be happening over a long period of time & as a result that child / student may under perform, ultimately coming away with lower grades & health issues.

Long term: Okay so that child, now a young adult of working age comes to work for your company. As you can see the food habits & lifestyle that they have adopted from no original fault of their own, are going to affect their performance for your company!

Solutions? I know this is a long view of the situation & as a company it’s hard to do anything about it, but look around you & ask ‘How much does a person’s upbringing affect their lifestyle today?’ On idea may be to offer a food-bank or supplement service to the families of your employees, or maybe to a local school. The benefits from the positive media coverage of this alone would probably make it worthwhile!

James