Corporate Fitness Products

Eating right and staying fit are important no matter what your age. Help yourself to feel your best by making healthy food choices and being physically active every day. Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans. A healthy eating plan:

•   1. Emphasizes fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
•   2. Includes lean meats, poultry, fish, beans, eggs and nuts.
•   3. Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Make Your Calories Count. Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients - and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety. Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables such as leafy greens and broccoli, and orange vegetables like carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. And, eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats. Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

Physical Activity for Fitness and Health. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, start with a few minutes of activity such as walking. Then gradually increase the minutes as you become stronger.

To purchase exercise equipment for home use, please visit www.corporatefitnessproducts.com .

Source: www.eatright.org 

Risk reduction means making choices to avoid or minimize any possible risk factors that you can. It also means increasing the protective factors in your life so your chances of developing breast cancer are lower.

Knowledge is power. Instead of living under the shadow of myths and misunderstandings, KNOW your own realistic level of risk. Then you can talk to your doctor about ways to lessen controllable risk factors and boost your protective factors.

ONE: STOP SMOKING. Research shows that smoking is associated with an increased risk of developing breast cancer. Smoking can also increase complications from breast cancer treatment.

TWO: GET MORE EXERCISE. Research has shown that five hours of exercise a week may lower the risk of breast cancer. Over time, exercise may be able to lower the estrogen levels in your body.

THREE: MAINTAIN A HEALTHY WEIGHT. Overweight women have an increased risk of getting breast cancer and being overweight can increase the risk of breast cancer coming back in women who have had the disease.

FOUR: REDUCE YOUR EXPOSURE TO ESTROGEN. Prolonged exposure to estrogen can increase your risk for breast cancer. If your doctor advises estrogen, use the lowest dose possible.

FIVE: LIMIT ALCOHOL USE. If you enjoy alcoholic beverages, try to have fewer than five alcoholic drinks a week. Significant alcohol use is unhelathy for your liver, which helps regulate estrogen levels in your system.

SIX: LEARN ABOUT GOOD NUTRITION. Everything your body does - from healing a wound to fighting cancer cells - is affected by what you eat.

SEVEN: RELAX. Anything you can do to reduce your stress will have a major effect on your quality of life. New studies suggest that stress interventions may even strengthen the immune system.

Some heart attacks are sudden and intense — the “movie heart attack,” where no one doubts what’s happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren’t sure what’s wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:

·        Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.   

·        Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.   

·        Shortness of breath with or without chest discomfort.  

·        Other signs may include breaking out in a cold sweat, nausea or lightheadedness.      

As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.

Learn the signs, but remember this: Even if you’re not sure it’s a heart attack, have it checked out (tell a doctor about your symptoms). Minutes matter! Fast action can save lives — maybe your own. Don’t wait more than five minutes to call 9-1-1.

Calling 9-1-1 is almost always the fastest way to get lifesaving treatment. Emergency medical services (EMS) staff can begin treatment when they arrive — up to an hour sooner than if someone gets to the hospital by car. EMS staff are also trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too. It is best to call EMS for rapid transport to the emergency room.

If you can’t access the emergency medical services (EMS), have someone drive you to the hospital right away. If you’re the one having symptoms, don’t drive yourself, unless you have absolutely no other option. 

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high. National Cholesterol Education Month is also a good time to learn about lipid profiles and about food and lifestyle choices that can help you reach personal cholesterol goals.

High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.

Why is Cholesterol Important?

Your blood cholesterol level has a lot to do with your chances of getting heart disease. High blood cholesterol is one of the major risk factors for heart disease. In fact, the higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease.

How does Cholesterol Cause Heart Disease?

When there is too much cholesterol (a fat-like substance) in your blood, it builds up in the walls of your arteries. Over time, this buildup causes “hardening of the arteries” so that arteries become narrowed and blood flow to the heart is slowed down or blocked. The blood carries oxygen to the heart, and if enough blood and oxygen cannot reach your heart, you may suffer chest pain. If the blood supply to a portion of the heart is completely cut off by a blockage, the result is a heart attack.

High blood cholesterol itself does not cause symptoms, so many people are unaware that their cholesterol level is too high. It is important to find out what your cholesterol numbers are because lowering cholesterol levels that are too high lessens the risk for developing heart disease and reduces the chance of a heart attack or dying of heart disease, even if you already have it. Cholesterol lowering is important for everyone - younger, middle age, and older adults; women and men; and people with or without heart disease.

What Do Your Cholesterol Numbers Mean?

Everyone age 20 and older should have their cholesterol measured at least once every 5 years. It is best to have a blood test called a “lipoprotein profile” to find out your cholesterol numbers. This blood test is done after a 9- to 12-hour fast and gives information about your:

·        Total Cholesterol

·        LDL (bad) cholesterol - the main source of cholesterol buildup and blockage in the arteries

·        HDL (good) cholesterol - helps keep cholesterol from building up in the arteries

·        Triglycerides - another form of fat in your blood

If it is not possible to get a lipoprotein profile done, knowing your total cholesterol and HDL cholesterol can give you a general idea about your cholesterol levels. If your total cholesterol is 200 mg/dL or more or if your HDL is less than 40 mg/dL, you will need to have a full lipoprotein profile done.

To get more information about what your numbers should be and more information to educate yourself about cholesterol, visit http://hp2010.nhlbihin.net/cholmonth/. The National Heart, Lung, and Blood Institute offers helpful resources to use during National Cholesterol Education Month. Take care of yourself and help to educate the people you care about.

Source: National Heart Lung and Blood Institute

Computer Vision Syndrome (CVS) describes a group of eye and vision-related problems that result from prolonged computer use. Many individuals experience eye discomfort and vision problems when viewing a computer screen for extended periods. The level of discomfort appears to increase with the amount of computer use. The most common symptoms associated with CVS are eyestrain, headaches, blurred vision, dry eyes and neck and shoulder pain. Some important factors in preventing or reducing the symptoms of CVS have to do with the computer and how it is used. Follow these tips to help avoid CVS:

Location of computer screen:  Most people find it more comfortable to view a computer when the eyes are looking downward. Optimally, the computer screen should be 15 to 20 degrees below the eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.

Reference materials:  These materials should be located above the keyboard and below the monitor. If this is not possible, a document holder can be used beside the monitor. The goal is to position the documents so you do not need to move your head to look from the document to the screen.

Lighting:  Position the computer screen to avoid glare, particularly from overhead lighting or windows. Use blinds or drapes on windows and replace the light bulbs in desk lamps with bulbs of lower wattage.

Anti-glare screens:  If there is no way to minimize glare from light sources, consider using a screen glare filter. These filters decrease the amount of light reflected from the screen.

Seating position:  Chairs should be comfortably padded and conform to the body. Chair height should be adjusted so your feet rest flat on the floor. If your chair has arms, they should be adjusted to provide arm support while you are typing. Your wrists shouldn’t rest on the keyboard when typing.

Rest breaks:  To prevent eyestrain, try to rest your eyes when using the computer for long periods. Rest your eyes for 15 minutes after two hours of continuous computer use. Also, for every 20 minutes of computer viewing, look into the distance for 20 seconds to allow your eyes a chance to refocus.

Blinking:  To minimize your chances of developing dry eye when using a computer, make an effort to blink frequently. Blinking keeps the front surface of your eye moist.

Source:  www.aoa.org

Flu is a serious disease. Each year in the United States, on average:

·        5% to 20% of the population gets the flu.

·        More than 200,000 people are hospitalized from flu complications.

·        About 36,000 people die from flu.

Take action to protect yourself and your loved ones from the flu.

VACCINATE: TAKE TIME TO GET A VACCINE.

·        A flu vaccine is the best way to protect against the flu.

·        The flu vaccine protects against three different flu viruses.

·        Getting a vaccine is very important for people at high risk for serious flu complications. People at high risk include infants, pregnant women, people with chronic health conditions like asthma, diabetes or heart disease and people 65 and older.

·        This year, an all-time high supply of vaccine is available so more people than ever can seek protection from the flu.

STOP GERMS: TAKE EVERYDAY PREVENTATIVE ACTIONS.

·        Cover your nose and mouth with a tissue when you cough or sneeze - throw the tissue away after you use it.

·        Wash your hands often with soap and water, especially after you cough or sneeze. If you are not near water, use an alcohol-based hand cleaner.

·        Stay away as much as you can from people who are sick.

·        If you get the flu, stay home from work or school.

·        Try not to touch your eyes, nose, or mouth. Germs often spread this way.

ANTIVIRAL DRUGS: TAKE ANTIVIRAL DRUGS IF YOUR DOCTOR SAYS YOU NEED THEM.

·        For treatment, antiviral drugs should be started within 48 hours of getting sick.

·        For prevention, antiviral drugs are 70% to 90% effective in preventing infection.

·        If you develop flu-like symptoms (usually high fever, headache, extreme tiredness, dry cough, sore throat, runny or stuffy nose and muscle aches), or are exposed to the flu before you get a flu vaccine, your health care professional will decide whether you should take antiviral drugs.

Source: www.cdc.gov/flu/protect/preventing.htm

Cholesterol can be both good and bad, so it’s important to learn the facts about how it affects your health. Here are some common misconceptions about cholesterol.

MY CHOICES ABOUT DIET AND PHYSICAL ACTIVITY ARE RESPONSIBLE FOR MY CHOLESTEROL LEVEL.

Diet and physical activity contribute to overall blood cholesterol as well as the cholesterol that is made by the body. For some people, the body produces more cholesterol than it can absorb. If this is the case for you, your physician may prescribe medicine to manage your cholesterol. However, a heart-healthy diet and regular physical activity are important to everyone for maintaining cardiovascular health.

USING MARGARINE INSTEAD OF BUTTER WILL HELP LOWER MY CHOELSTEROL.

Both margarine and butter are high in fat, so use both in moderation. Limiting food high in saturated fat and Trans fat may help lower your LDL (bad) cholesterol. Most vegetable oils and soft or liquid margarines have less saturated and Trans fat than the solid spreads have, and are preferable to the stick forms of margarine for a heart-healthy diet.

THIN PEOPLE DON’T HAVE TO WORRY ABOUT HIGH CHOLESTEROL.

Any type of body can have high cholesterol. Overweight people are more likely to have high cholesterol, but everyone should have their cholesterol checked regularly. Nobody can “eat anything they want” and stay heart healthy.

SINCE THE NUTRITION LABEL SAYS THERE’S NO CHOLESTEROL, I CAN BE SURE THAT IT’S A “HEART-HEALTHY” CHOICE.

Nutrition labels are very helpful when choosing heart-healthy foods, but you need to know what to look for. Many “low-cholesterol” foods contain high levels of saturated fat and/or Trans fat - both of which contribute to high blood cholesterol.

MY DOCTOR HASN’T SAID ANYTHING ABOUT MY CHOELSTEROL, SO I DON’T HAVE TO WORRY.

Your health is your responsibility. Ask your healthcare professional if your cholesterol needs to be tested. Learn how to interpret all the numbers, including HDL (good) cholesterol, LDL (bad) cholesterol and triglyceride levels. Depending on your risk profile and your cholesterol levels, your doctor may recommend diet and lifestyle changes and/or medication.

SINCE I STARTED TAKING MEDICATION FOR MY HIGH CHOLESTEROL, I DON’T HAVE TO WORRY ABOUT WHAT I EAT.

Drug therapy is usually prescribed for those who - despite adequate dietary changes, physical activity and weight loss - still have elevated levels of cholesterol, or those who have elevated heart disease and stroke risks. You should still eat a heart-healthy diet and get at least 30 minutes of moderate physical activity five or more days per week.

I’M A WOMAN SO I DON’T HAVE TO WORRY ABOUT HIGH CHOLESTEROL. IT’S A MAN’S PROBLEM.

Premenopausal women are usually protected from high LDL (bad) levels of cholesterol, because estrogen tends to raise HDL (good) cholesterol levels. But cholesterol levels tend to increase with age, and postmenopausal women may find that even a heart-healthy diet and regular physical activity aren’t enough to keep their cholesterol from rising.

YOU DON’T NEED TO HAVE YOUR CHOLESTEROL CHECKED UNTIL YOU REACH MIDDLE AGE.

Everyone should start getting a cholesterol test at age 20, but it’s a good idea to start having cholesterol checked at an early age. Even children, especially those in families with a history of heart disease, can have high cholesterol levels.

Source: www.americanheart.org/presenter.jhtml?identifier=3006030

There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.

To lose weight, you must eat fewer calories than your body uses. This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie dishes by substituting fruits and vegetables for higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount with fewer calories.

Here are some simple ways to cut calories and eat fruits and vegetables:

Lighten Up Your Lunch

·         Substitute vegetables such as lettuce, tomatoes or cucumbers for some of the cheese and meat in your sandwich.

·         Add a cup of chopped vegetables, such as broccoli, carrots, or beans in place of some of the meat or noodles in your favorite broth-based soup.

Dinner

·         Replace 1 cup of rice or pasta in your favorite dish with chopped vegetables such as broccoli, squash, onions, or peppers.

·         Take a good look at your dinner plate. Vegetables, fruit, and wholegrains should take up the largest portion of your plate. If they do not, add a favorite vegetable or two. This will reduce the total calories without reducing the amount of food.

    Snacks

    One snack-sized bag of corn chips has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Try some of the choices below:

·         a medium-size apple (72 calories)

·         a medium-size banana (105 calories)

·         1 cup steamed green beans (44 calories)

·         1 cup blueberries (83 calories)

·         1 cup grapes (100 calories)

·         1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

·         Choose whole fruit over fruit drinks and juices. It is better to eat the whole fruit because it contains the added fiber that helps you feel full.

·         Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.

It’s time to head back to work after your brief vacation. Even though your time off was relaxing, you dread going back to work. A trusted friend thinks you have job burnout. A closer look at burnout can help you face the problem and take action before it affects your health.

Burnout is a state of physical, emotional and mental exhaustion caused by long-term exposure to demanding work situations. Burnout is the cumulative result of stress. You may be more prone to burnout if:

·         You identify so strongly with work that you lack a reasonable balance between work and your personal life

·         You try to be everything to everyone

·         Your job is monotonous

·         You work in the helping professions, such as health care, counseling, teaching or law enforcement

Are you experiencing signs and symptoms of burnout?

·         Do you find yourself being more cynical, critical and sarcastic at work?

·         Have you become more irritable and less patient with co-workers, customers or clients?

·         Do you feel that you face insurmountable barriers at work?

·         Do you feel that you lack the energy to be consistently productive?

·         Do you no longer feel satisfaction from your achievements?

·         Do you have a hard time laughing at yourself?

·         Do you feel disillusioned about your job?

·         Are you self-medicating - using food, drugs or alcohol - to feel better or to simply not feel?

·         Have your sleep habits or appetite changed?

·         Are you troubled by headaches, neck pain or lower back pain?

If you feel you may have signs or symptoms of burnout, don’t ignore them. Like stress, burnout can have significant health consequences including fatigue, insomnia, weight gain or loss. It has the potential to put some people at increased risk of depression, anxiety and other emotional difficulties. And working in an environment that negatively affects your physical and mental health can affect your personal life.

Talk to your supervisor or mentor, or see your doctor or a mental health professional. A counselor at your employee assistance program (EAP) can help you assess your interests, skills and passions. This can help you decide if you should consider an alternative job, whether it be one that’s less demanding or one that better matches your interests.

Recovery from burnout is possible, but it may require changes and take time, so don’t expect a quick fix. Keep an open mind and consider all of your options.

Source: www.mayoclinic.com/health/burnout/WL00062

Eating right and staying fit are important no matter what your age. Help yourself to feel your best by making healthy food choices and being physically active every day. Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans. A healthy eating plan: 

·            Emphasizes fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.

·            Includes lean meats, poultry, fish, beans, eggs and nuts. 

                                       ·            Is low in saturated fats, Trans fats, cholesterol, salt (sodium) and added sugars.

 Make Your Calories Count. Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients - and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety. Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables such as leafy greens and broccoli, and orange vegetables like carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. And, eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats. Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

Physical Activity for Fitness and Health. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, start with a few minutes of activity such as walking. Then gradually increase the minutes as you become stronger.

Source: www.eatright.org