I hate picking up my iPad or iPhone when they are ultra-dirty with a film of crud. The same goes for my ear buds which are havens for bacteria that can cause ear infections. I try each week to get at least 2 hours and 30 minutes of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Physical activity is an essential component of a healthy lifestyle but that doesn’t mean you have to be confined within in the walls of a gym. There are plenty of ways to be physically active outside of a gym such as taking a stroll outside or at-home exercises such as Rise and Shine Yoga: Easy Stretches You Can Do On Your Bed.
What makes aerobic physical activity tolerable on a treadmill or elliptical is watching TV or listening to music using earbuds. I clean the machine after use (read more about How to Decrease Germs at the Gym) and my device but what about my earbuds. They too need cleaning. If they are dirty, you can use a toothpick or toothbrush. However, if you clean them occasionally, all you really need is some rubbing alcohol on a tissue. You can get the single pack alcohol wipes and keep them in your gym bag. Mine right now are super clean because they were left in a pocket and were washed in the washing machine…not recommended.
Although I love pickles year-round, I do find that I make them much more often during the summer. This is probably due to the abundance of fresh produce. However, when I make pickles, I make the variety referred to as fridge pickles. This is because fridge pickles do not require the canning, vacuum seals, or sterilized jars that traditional pickling requires. You can use fancier equipment like a mandoline or a julienne peeler to make quick work of cutting up vegetables into thin strips or pieces. However, a sharp knife can work just as well. Below are some basic rules to follow for making fridge pickles:
Basic Fridge Pickle Rules
Create the pickling mixture or brine. The brine can be adjusted to make the pickles sweeter or saltier. (See simple brine recipe below)
While the brine is cooling, make sure to wash to your vegetables before cutting them. You can chop the vegetables however you like. I prefer smaller pieces that will absorb the brine better, so I either dice or thinly slice the vegetables
Place your chopped vegetables between various containers. Pour the brine over the vegetables and refrigerate until needed. The pickles will get slightly more pickled as they sit, but the taste shouldn’t change too much after the 24-hour mark. You will want to wait at least a few hours before consuming them, and they are even better after sitting overnight. If the vegetables are submerged in the brine, the pickles can be stored in the fridge for up to 2 weeks.
The possibilities for fridge pickles are really endless. So, I suggest mixing up the veggies (or fruit) and spice combinations. I really like this recipe, where you pickle diced celery to put in egg salad. I have also done pickled onions and jalapeños for taco toppings.
Pickling Mixture or Brine:
Ingredients:
1 cup distilled white vinegar
4 tablespoons sugar
2 tablespoons Kosher salt
2 tablespoons yellow mustard seeds
1 cup cold water
Directions:
Heat vinegar, sugar, Kosher salt, and mustard seeds to a simmer in a small, non-reactive pot (ex. stainless steel) over moderate heat, stirring only until the sugar and salt dissolve.
Stir in water, which should bring the mixture’s temperature down.
Let the mixture cool until it is lukewarm. Glass containers may crack if boiling water is poured into them.
*Pro Tip from NC Cooperative Extension: If using cucumbers…they have a stem end and a blossom end. The blossom end is the very first growth of the cucumber and contains enzymes which can cause softening. This end is where the blossom attached to the cucumber. It’s important to slice the blossom end off. Trim just 1/16 of an inch. This will keep the pickles from softening.
If you have made fridge pickles, leave your favorite recipe in the comments!
Below is a testimonial from a current Eat Smart, Move More, Prevent Diabetes participant, Norma:
“I have enjoyed being a part of this program. I have seen some changes in my habits and I have become more mindful of what I eat and how much I eat. As a person diagnosed as having pre-diabetes, prior to the start of this program my daily glucose readings varied, but would be in the 117 – 125 range. Now when I check it I am in the 97 – 108 range. Big difference for me. Since meeting my personal goal of losing 10 pounds, I feel good. I still have about a pound to lose the 5% for the part of phase 1. I enjoy the teaching that occurs in the class. It has taught me some new things and reinforced things I already knew. Thank you.”
–Norma, a current Eat Smart, Move More, Prevent Diabetes participant
Below is a testimonial from a current Eat Smart, Move More, Prevent Diabetes participant, Susan:
“I had my A1C checked, and it’s gone down from 6.3% to 5.9% today! The weight loss has been steady (10.4 pounds–it went faster when I was younger), but the A1C was my main reason for starting your program. I know it needs to be lower, but this is real progress. Thanks so much for the information you share and the encouragement! I’ve been telling friends about your program. It’s excellent information, encouragement, and accountability– and the cost is so minimal.”
–Susan, Current Eat Smart, Move More, Prevent Diabetes Participant
Mindful eating is an evidence-based strategy to maintain or lose weight, as eating mindfully helps us pay attention to what and how much we are eating. Mindful eating strategies include paying attention to our hunger levels (as the Grinch would say, “am I eating because I’m bored?”), eating slowly with awareness of each bite, and noticing the taste, texture, and flavors of each food item.
Eat One Piece at a Time
I am always trying to incorporate more mindful eating practices into my everyday routines. I put all screens away while I am eating (turn TV off, put phone away during lunch, move away from my computer), and put my fork down between bites to slow down my meal. Recently I noticed another way I can eat more mindfully. Taking one piece (or bite) at a time. I know it sounds obvious, but with certain food items I noticed I would take a handful without realizing it. By taking one piece, I can slow down, pay attention to what and how much I am eating, and better enjoy the flavors.
When I would eat popcorn I would grab a few at a time to eat without thinking anything about it. At the bottom of a tortilla chip bag (or bowl), I would take two or three smaller pieces that were broken to eat at once instead of one at a time. I would get a handful of nuts and eat a few at a time and at a recent party there was an M&M bowl and I grabbed two and popped them in, all without thinking twice about it.
I have started to more mindfully eat these “smaller” hand-held items one at a time and with intention. It helps me slow down, enjoy each bite, and be more aware whether or not I am actually hungry or if I am getting full. Overall, slowing down is key for me. I tend to rush through a meal, move on to the next thing. But taking one piece or one bite at a time, putting down my fork, enjoying the company, and paying attention to my hunger levels have all helped me to eat more mindfully. For more mindful eating strategies, download our free PDF, 12 Mindful Eating Strategies, and check out our recent research on mindfulness featured in Consumer Reports.
Have you ever found yourself fighting to stay awake or
distracted during the workday because you failed to get a decent night’s sleep
due to stress? Have you missed a deadline or made an error for a work project
because of chronic pain or other symptoms that distracted or interrupted your
work? Have you observed co-workers going through the motions in the workplace
but not really “there” due to lingering illness, family or personal crises or
some other physical or mental health issue? If you answer “yes” to any of these
questions, you may be seeing the results of “presenteeism.”
When you signed the contract or accepted the job offer for your job, it was reasonable for you and your employer to expect that you would bring high energy, full engagement and your best-self to the job each workday. However, every day brings changes and challenges that might impact your physical, mental and/or emotional ability to perform optimally at work and meet your and your employer’s performance expectations. Health economists use the term presenteeism to describe when an employee shows up for work but does not perform at full capacity due to a physical, mental or emotional condition. Unlike absenteeism that accounts for the costs associated with an employee absent from work, presenteeism is often more prevalent and costly from both employee and employer perspectives. It has been estimated that the costs associated with presenteeism is 10 times greater than costs of absenteeism.
“When an employee worked at 75% of their maximum productivity level, the result was a loss of three months of productivity“
According to a study by Global Corporate Challenge (GCC),
employees take an average of four sick days per year but admitted to being
unproductive an average of 57.5 days per year (Smith, Sandy, “Presenteeism
Costs Business 10 Times More than Absenteeism,” EHS Today, March 16, 2016). Dr.
Olivia Sackett who conducted the study, used the World Health Organization’s
(WHO) Workplace Health and Productivity Questionnaire (HPQ) to validate results
of her study that showed when an employee worked at 75% of their maximum
productivity level, the result was a loss of three months of productivity. The
annual financial costs of absenteeism in the US is approximately $150 billion
dollars. However, the annual costs of employees who came to work but were not
fully productive – presenteeism – is $1,500 billion, ten times the cost of
absenteeism.
Presenteeism has the potential to significantly impact the productivity and function of a workplace. The impacts can be damaging and devastating to a business, organization and the employees who contribute to the success of that business and depend on it for income and professional gratification. Employers need to not only recognize the effects of presenteeism but should proactively take steps to minimize causes of presenteeism wherever possible. Employers should consider the benefits of providing worksite wellness programs, such as Eat Smart, Move More, Prevent Diabetes, that include and promote stress management, physical activity, healthy eating, primary prevention and offer chronic disease management, EAP services and access to mental health services. Such programs can greatly reduce the productivity and financial costs of presenteeism.
Well, the heat has officially come to the Piedmont region of North Carolina and it looks like it is here to stay for the summer. I love the longer days, the spontaneous outdoor adventures and how summer just feels like a more carefree time of year. What I do not love is the air made of hot soup and the fact that I have to walk my dog at least twice a day in the aforementioned soup air. So, here are my strategies for staying cool during North Carolina’s hot summers.
Early and Late: Avoid the midday sun at all costs – 9 am to 3 pm. I walk my dog in the early morning or the evening, when it is likely to be cooler outside. It is best to gradually acclimate yourself to the heat.
Breathable Clothing: Ditch the denim jeans. Wear loose, light-colored clothing during the summer. The lighter color will help reflect heat.
Water, Water, & More Water: Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying hydrated with water. Before you step out the door drink a glass or two of water. Carry a bottle of water with you during your outdoor activities.
Sun Protection: Total sun protection requires a multifaceted approach: wear sunscreen, sunglasses, and a hat. If you can, try to find Ultraviolet Protection Factor (UPF) clothing. UPF ratings specifically apply to apparel, while Sun Protection Factor (SPF) applies to sunscreen’s effectiveness. UPF clothing will enhance your protection against sun-related health risks. Most importantly, monitor and limit the amount of time you expose yourself to peak daylight hours.
Watch the Temperature and Have a Backup Plan: Pay attention to the weather forecasts and heat alerts. Towards the end of NC summers, we usually get a few heat advisories. During those times, I find it is best to stay indoors as much as possible. There are several exercises that can be done from the comfort of an air-conditioned building. Work out at your home, the gym, or walk laps inside your local mall.
Home Exercise Tip -> I’m a big fan of “The Office.” I am trying to limit my screen time but for now I compromise by turning it into a TV Workout like this one:
The Office TV Workout
15 CRUNCHES: Jim looks at the camera.
15 SQUATS: Dwight says “Fact.” or “Question.”
10 BURPEES: Angela gets annoyed.
20 CALF RAISES: Pam says. “Dunder Mifflin- this is Pam.”
The American workforce spends one third of the day at their workplace, oftentimes sitting at a desk, which has led to increasingly sedentary lifestyles. Studies show that sedentary lifestyles result in higher incidences of obesity and heart diseases among Americans. Sitting for long periods of time has also been associated with higher risk for developing type 2 diabetes.
Our body is designed to move, so alternating between sitting, standing and walking regularly throughout the day can promote a healthier lifestyle. Moving regularly lowers the risk of musculoskeletal pain such as lower back/neck pain and reduces risk of eye strain. Staying active also helps the circulatory and digestive system to function optimally, in turn reducing the risk for chronic diseases such as heart diseases, cancer and type 2 diabetes.
Below are some tips to beat sedentary habits and squeeze in some physical activity at work:
❖ Make it a habit to get up and stretch every hour throughout the workday. Set a reminder on your phone or Fitbit device to help you.
❖ Try to stand up every time you
make or answer a phone call. Using a headset may make it easier to stand and
move around while talking on the phone. You can even march in place or pace in
circle to keep moving.
❖ Use an adjustable sit/stand
workstation. This provides flexibility to change between sitting and standing
when working at your desk. When alternating between standing and sitting,
posture changes and different muscle groups are used.
❖ Take the stairs instead of
elevators when possible. Start with at least a floor or two and then slowly
build up your endurance to climb more floors.
❖ Use the breakroom or restroom
farthest from your workstation or even on another floor to help you get those
extra steps.
❖
It is also a good idea to have some hand weights and resistance bands at your
desk to do some biceps curls, triceps extensions, overhead presses and lateral
rises during breaks. Try some basic online demos to help you get started to
avoid injuries.
❖ Go on a light walk during
lunch. Instead of driving or ordering in, walk to a nearby restaurant for lunch
to fit in some of your daily activity.
❖ Instead of emailing or using
phone, walk to your coworker’s desk / office to talk.
❖ Walking meetings for informal
discussions to add in some activity.
❖ Stay active as a team –
schedule walks, runs or other form of exercise as a team which could be done
during lunch breaks, before or after work to help everyone stay motivated to be
active.
Exercise is the most transformative thing that you can do to your brain says neuroscientist Wendy Suzuki. Listen to her TED talk to learn more about how staying active protects our brains against neurodegenerative diseases such as Alzheimer’s.
As the weather has been warming up, I have been absolutely craving a good melon recipe, and wanted to find something unique and savory that could be a simple addition to a dinner party. And wow, did this recipe deliver! Sweet, salty, and citrusy, it is light, filling, and a perfect way to get both fruit and vegetables added to your meal.
The recipe calls for Castelvetrano olives, which are fantastic, but I made this recipe with a can of regular green olives from Trader Joe’s which worked just fine. A mandoline works best for the honeydew and fennel, however, if you don’t have one, just slice as thinly as you can with a sharp knife.
Dress just before serving so that the fennel will still be crunchy and the melon retains its juices.
A recent study1 found that people ate 500 calories a day MORE when they ate ultra-processed foods. This study was conducted in a testing facility where adults were served either foods that were ultra-processed including hot dogs, tater tots, sugary cereal, chips, cookies, and pudding OR unprocessed foods including fresh fruits and vegetables, unsweetened yogurt, beans, nuts, seafood, poultry, and grains. Participants could eat as little or as much as they wanted. For the two weeks when participants ate ultra-processed foods, they ate about 500 calories per day more and gained weight. Participants on the unprocessed diets lost weight.
So, what is going on here? Avoiding highly processed foods means you are concentrating on eating lots of vegetables, fruits, beans, fish, poultry, nuts, and whole grains. We know these should be the cornerstone of our diet. Filling up on these foods and passing on the processed foods helps us consume fewer calories.
Source: Figure 1. Hall et al. Ultra Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake, Cell Metabolism (2019), https://doi.org/10.1016/j.cmet.2019.05.008.
Source: 1Hall et al., Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake, Cell Metabolism (2019), https://doi.org/10.1016/j.cmet.2019.05.008
