Universal nutritional guidelines, with a cultural twist – celebrating healthy eating and diversity during National Nutrition Month

Post Author Avatar WellSpark Health on March 30, 2021

March is National Nutrition Month®, an annual campaign created by the Academy of Nutrition and Dietetics, and this year’s theme is “Personalize Your Plate.”

It’s a celebration of culture, highlighting how there is no one-size-fits-all approach to nutrition and health—a concept that WellSpark actively embraces throughout our programs.

As we discussed in our prior post, WellSpark’s Commitment to Cultural Competency – Understanding Workplace Culture and Beyond, we believe the best way to help people make lasting changes to their health is to make sure our coaching is relevant to their culture and life. So, topics like nutrition education need to focus on what a participant eats in their everyday life, not just lessons about the standard programming of the western American diet.

That said, there are some universal truths about how to create a healthier diet—or healthier plate—that apply to everyone:

  • Fill half your plate with fruits and veggies. Get creative with produce by trying an assortment of colors and textures.
  • Experiment with different grains. Try substituting whole grains for refined grains in recipes.
  • Choose lean protein foods. Vary your choices to include seafood, beans, peas, and lentils, as well as eggs, lean cuts of meat and poultry prepared in a healthful way, such as baked or grilled instead of fried.
  • Complete your meal with dairy. Include low-fat or fat-free options like milk, yogurt, cheese, calcium-fortified soymilk, or lactose-free milk.

Keep things fresh by trying different meals
Following the simple guidance outlined above can not only make a big difference in a person’s overall health, but it can be fun and flavorful too. Here are some delicious ideas to change up your breakfast, lunch, and dinner that reflect some of the many cultural cuisines found in our own communities. These healthy alternatives highlight the importance of cultural competency in coaching and the amazing range of options we have for personalizing our plates, together.

Latin AmericaAsian IndianFilipino
BreakfastScrambled egg with tomato, onion and peppers in a corn tortilla or arepa with cheeseBesan cheela (savory pancakes made with chickpea flour and vegetables) with extra tomatoes and spinach on the side, and a cooked eggArroz caldo (chicken and rice porridge with ginger and garlic) with boiled egg, sautéed leafy
greens, and fruit
LunchBean and cheese empanada (stuffed pastry) with a mango and jicama saladRajma (kidney beans in onion, tomato sauce and spices ) with brown rice and a green, leafy vegetable of your choiceKare-kare (beef oxtail soup with peanut butter
and vegetables) with steamed brown rice and
mango
DinnerA cup of sancocho (meat and root vegetable stew) with green salad and yogurt and berries for dessertLaal maas (lamb in hot garlic sauce) with brown rice, vegetable raita (yogurt dip), and a nonstarchy vegetable like cauliflowerGinisang gulay (sautéed vegetables), with shrimp, steamed brown rice and melon

Healthy alternatives highlight the importance of cultural competency

Learn more about National Nutrition Month
National Nutrition Month is an opportunity for everyone to learn about making informed food choices and developing healthful eating and physical activity habits that they can put to use throughout the year.

For more information about the annual event, you can visit
https://www.eatright.org/food/resources/national-nutrition-month

We also encourage you to check out our recent post on culture at
https://blog.wellsparkhealth.com/wellsparks-commitment-to-cultural-competency-understanding-workplace-culture-and-beyond/

WellSpark’s commitment to cultural competency: Understanding workplace culture and beyond

Post Author Avatar WellSpark Health on February 24, 2021

An employee struggling with their health isn’t just a person with a weight problem or a diabetes diagnosis.

Factors like support systems, mental health issues, socioeconomic struggles, and cultural differences, to mention a few, can seriously affect someone’s health. A lot of wellness programs ignore these factors that make up the totality of a person’s life. They may try to fit people into a one-size-fits-all box. But we know this isn’t the best way to go about making lifestyle changes that last, in this case, for everyone.

Everyone, and every job, has a different culture. With culture comes unique languages, diets, schedules, environments, beliefs, and general practices. So, when wellness programs introduce a ‘one size fits all’ program for a workforce, how do we expect these programs to succeed for everyone? Everyone’s health is their own. It’s personal. Every program designed to help people get and stay on a healthy path needs to connect with each individual’s life.

At WellSpark, we believe that to engage people in health programs, you must make the program relevant to that person’s culture and life. Nutrition education needs to be about what people eat in their everyday life, not just lessons about the standard programming of the western American diet. Typical exercise and activity programming needs to be more than going to a gym. It could include things like dancing with your extended family after a holiday meal. And while you might conjure up thoughts of a holiday meal served on plates, at a table gathering, with everyone conversing, for others, it might look different – served in a communal bowl, sitting on the floor, with minimal conversation – creating a connection to one’s culture.

What is culture? When we think about the culture of a workforce at Wellspark, we go beyond what, when, and how employees may eat or exercise. We think about culture in terms of the workplace, the workday, and the actual work itself. Is it conducive to living a healthy lifestyle? Does the work itself make a person sick? Is the work sedentary? Does it impact a person’s sleep patterns? Is it lonely?

The physical workplace also factors into our cultural programming. What if you don’t work in an office? What if you are in a delivery truck, on a shop floor, or working the night shift doing patient care? Programs must be relevant to a person’s life AND accessible during the day to fit a person’s lifestyle. At WellSpark, we’re focused on reaching these economically diverse, multicultural, hard-to-reach populations. WellSpark is committed to the cause of developing culturally relevant and accessible health programs to connect with a culturally diverse workforce. Given these statistics from the U.S. Department of Health and Human Services Office of Minority Health:

  • 42% of Black or African American adults have hypertension
  • 22% of Hispanic Americans over the age of 20 have diabetes
  • Indigenous Americans have the highest rate of cigarette smoking compared to all racial/ethnic groups in America
  • Asian Americans are 40% more likely to have diabetes compared to non-Hispanic White Americans

WellSpark connects programs with the people we are endeavoring to serve.

Changing your diet can help improve your heart health

Post Author Avatar WellSpark Health on February 9, 2021

Heart disease is the leading cause of death for both men and women in the United States.

Heart disease is the leading cause of death for both men and women in the United States. It costs us nearly $219 billion each year because of health care services, medicine costs, and a loss of productivity.1

80% of heart disease cases are preventable – so how can a preventable disease create such a negative health impact in our country?

A lot of it has to do with lifestyle. In general, a healthy diet and regular physical activity are the two best ways to fight and prevent cardiovascular diseases. Our Chief Medical Officer and Vice President at WellSpark, Dr. Wayne Rawlins, tells us the importance of having a healthy heart. “A healthy heart is central to overall good health. Embracing a healthy lifestyle – proper diet, exercise, avoiding obesity and not smoking – can prevent heart disease and lower your risk for a heart attack or stroke,” he says.
Celebrate the great things your heart does for you by implementing a healthy diet to your life. Dr. Rawlins suggests watching your portions, eating plenty of fruits, vegetables, and whole grains, and avoiding high-fat, high-sodium “junk” foods. Here are some more heart healthy eating tips below, backed by the the American Heart Association.

  • Eat a variety of vegetables and fruits. It doesn’t matter if they are frozen, canned, or fresh, as long as there are no added sugars or salts.  Berries are rich in antioxidants, and eating them can reduce risk factors for heart disease. Leafy greens can help reduce blood pressure and improve arterial function.
  • Replace all grains with fiber-rich whole grains. Whole wheat, brown rice, oats, and quinoa are whole grains. Eating three or more servings of whole grain can reduce your risk for heart disease by 22%2. “I’m a fan of brown rice myself,” Dr. Rawlins says. “Rice goes with everything and you can have it with every meal if you want.” Try incorporating brown rice into Gallo Pinto, a delicious rice and beans dish.
  • Remove the skin on poultry and fish or buy it skinless and cook it in ways that doesn’t add saturated and trans-fat, like grilling. Buy the leanest cuts of meat available, and minimize processed red meats like bacon, ham, hotdogs, and deli meat.
  • Eat non-fried fish at least twice a week. Look for different varieties of fish containing omega 3 fatty acids, which lower triglycerides, the risk of developing and irregular heartbeat, and the buildup of plaque in the arteries. Salmon, trout, and herring are great choices.
  • Pick fat-free and low-fat dairy products.
  • Try to avoid foods that contain partially hydrogenated vegetable oils. Limit saturated and trans-fat and replace them with monounsaturated and polyunsaturated fats. These fats can decrease the risk of heart disease and type 2 diabetes.
  • Reduce beverages and foods with added sugars.
  • Cut back on sodium and cook with little to no salt. Reducing your sodium intake can lower your blood pressure.
  • Drinking too much alcohol can increase your risk for high blood pressure, obesity, stroke, some cancers, and other conditions. Women should have no more than one drink a day, and men should have no more than two drinks.
  • Keep an eye on your portion sizes.
  • Try out a heart healthy diet, like the Mediterranean diet, the DASH diet, or a vegetarian/plant-based diet.

There is so much you can do to lower your risk for heart disease. “It is a lifestyle that will pay off in the long run in good health,” says Dr. Rawlins. It’s never too late to start making life-changing dietary alterations.

Read more about eating heart healthy:

Sources:

[1] Centers for Disease Control and Prevention (2021). Heart Disease Facts. Retrieved January 1, 2021, from www.cdc.gov/heartdisease/facts.htm

[2] Link, R. (2018, March 5) 15 incredibly Heart Healthy Foods. Healthline. Retrieved January 1, 2021, from www.healthline.com/nutrition/heart-healthy-foods#section2

Getting your vitamins in?

Post Author Avatar WellSpark Health on February 9, 2021

Vitamins (also known as micronutrients) are essential substances that your body needs to function normally.

Vitamins can fuel your body to help do things like heal wounds, repair cells, and support immunity. Your body can produce some vitamins on its own, but it needs others to come from sources like food or supplements.

And mostly food.

“When it comes to vitamins and minerals, food should be your first and main source,” says Brieanna Peabody, a health coach educator at WellSpark Health, a ConnectiCare affiliate. “The goal is to eat a variety and balance of nutrient dense foods to meet your daily nutritional needs.”

The ABCs of vitamins
We need around 30 vitamins, minerals, and other components to support bodily functions. Here’s a quick vitamin rundown, including health benefits and food sources of each vitamin, courtesy of the Mayo Clinic. Ask your doctor how much of each vitamin they recommend for you.

  1. Vitamin A plays a role in vision health, growth, cell division, reproduction, and immunity. It may even protect you against some cancers. It’s in dairy products, organ meats, green leafy vegetables, eggs, and fish, like salmon. Beta-carotene is converted into vitamin A in the body, so it is smart to eat some foods that are rich in beta-carotene as well.  Those include carrots, sweet potatoes, and pumpkins.
  2. Vitamin B-6  can reduce high plasma homocysteine levels, which can help reduce your risk of a stroke or heart disease. Vitamin B-6 also plays a big role in sleep, appetite, and mood. You can find vitamin B-6 in meat, poultry, fish, legumes, chickpeas, and bananas. Just one chicken breast has 0.8 mg!
  3. Vitamin B-12 is also found in meat, fish and poultry, as well as eggs and dairy products. It can also be found in nutritional yeast, and other fortified food products. Like vitamin B-6, vitamin B-12 may also help prevent strokes and lower your risk for heart disease. Vitamin B-12 also protects nerve cells and encourages normal growth.
  4. Vitamin C acts as an antioxidant, possibly helping protect your body against cell damage by molecules called “free radicals” that are in food or the environment — such as tobacco smoke or radiation. You can find this vitamin in citrus fruits, strawberries, broccoli, red peppers, and potatoes. It is also beneficial for eye health and may reduce the risk of mouth, esophagus, stomach, and breast cancer. Contrary to popular belief, there is no real evidence that vitamin C prevents or helps treat the common cold.
  5. Vitamin D may help prevent osteoporosis, reduce certain cancers and multiple sclerosis, and improve osteoarthritis, as researchers are investigating the possibility of a link. Your skin can produce some vitamin D when exposed to the sun, but it is usually not enough to meet your body’s needs. Your doctor may recommend a supplement for that reason. You can get vitamin D from milk, margarine, fatty fish, mushrooms, and fish oils.
  6. Vitamin E is found in vegetable oils, nuts, sunflower seeds, and peanut butter. It works to neutralize unstable molecules that have the potential to damage cells. Diets rich in vitamin E may support healthy immune function and the widening of blood vessels to help prevent blood clots. Some studies show it may help slow or decline the progression of Alzheimer’s disease.
  7. Folate is a vitamin needed to make DNA and other genetic materials. It’s found in legumes, oranges, grains, leafy greens, and cereals. Some possible health benefits of folate include lowering risk of cardiovascular disease, colon cancer, and breast cancer. However, folate supplements might have different effects on cancer risk.
  8. Vitamin K helps with blood clotting and may improve bone health. It is found in leafy greens, soy, eggs, blueberries, meat, and canola oil.

Talk to your doctor before changing your diet or lifestyle.
If you take vitamins in a pill form, do not take more than the recommended daily dose. Some vitamins—especially fat-soluble vitamins like A, D, E, and K—can become toxic if too much is ingested.

“There are possible drug and nutrient interactions to be aware of especially if you have a chronic condition,” says Peabody. Vitamin recommendations may vary based on age, gender, and your stage of life. Plus, women who are pregnant may need different amounts of vitamins than the average recommended amount. Always check with your doctor to see what he or she recommends for you.

Can vitamins prevent conditions like COVID-19?
Presently, there is no cure for the coronavirus (COVID-19), and there is not enough research that supports taking vitamin supplements to prevent or treat COVID-19. The best things you can do are follow the recommended safety guidelines, eat well, be active, and make time for self-care. And if you need help with any of those things, the WellSpark health coaches are here to help.

For more information

10,000 steps a day – does it add up?

Post Author Avatar WellSpark Health on February 2, 2021

Reaching 10,000 steps a day became a mainstream fitness goal with the rise of as wearable fitness trackers. But do we really need to hit this magic number?

The origins of the 10,000 step goal dates back to 1965, to a Japanese devise called Manpo-kei, which translates to “10,000 steps meter.”

Walking is a simple exercise with many proven health benefits, from maintaining or losing weight to improving joint healthOpens a new window. People who sit a lot during the day may find it more difficult to reach 10,000 steps than someone who is always on their feet. Adding physical activity to your normal day, though, can be good for you, regardless of the number on your fitness tracker.

While the “magic number” of 10,000 steps may just be a clever marketing toolOpens a new window, the important thing to remember is that any amount of movement is good.

“Some activity is better than nothing!” explains Wendy Pernerewski, health coach educator at WellSpark Health. “Our bodies were made to move, so every little step we take is just good for us, body and mind.

Benefits of walking
Going for a walk every day can improve your mental wellbeingOpens a new window. Those who practice regular exercise may have a 30% less risk of becoming depressedOpens a new window and may also notice reduced feelings of stress, anxiety, and fatigue. Exercise can also improve the quality of your sleep.

Older folks who enjoy a nice walk get some added benefits. They may see improvements in their cognitive function, memory, attention, and processing speed. Walking can even reduce the risk of developing dementiaOpens a new window. Pernerewski adds that walking after a meal can also help with digestion.

A new studyOpens a new window, led by Dr. I-Min Lee, a professor of medicine at Harvard Medical School, found that older women who walk 4,400 steps a day have a 41% less risk of premature mortality, compared to those who walk 2,500 steps or less a day.

Steps add up – by the day and by the week
The Physical Activity Guidelines for AmericansOpens a new window suggest 150 minutes per week of exercise, which can include brisk walking. The guidelines recommend spreading those minutes throughout the week. So, you could do 30-minute sessions five days a week or multiple 10-minute sessions each day.

You’d rather measure steps than time? Not to worry. “If getting 10,000 steps a day seems daunting, break it up into smaller bouts of movement each day,” says Pernerewski. She offered these tricks to help you rack up steps:

  • Start your day with a quick 10-15-minute walk to get the blood moving and kinks out of the muscles and joints.
  • Try to take a quick walk every hour or so.
  • Park far away and take stairs whenever possible for extra steps.
  • Have a bunch of conference calls? Put on your headset so you can walk and talk.
  • Drink plenty of water so you have to keep getting up to go the bathroom.
  • Put on some tunes and have a dance party.

Whether you walk 10,000 steps or 4,000, the key is to make sustainable exercise part of your daily life. “There are so many ways to get your steps in every day,” says Pernerewski. “Stay motivated by making it less like a chore and more fun.  Before long, you will be feeling all the amazing benefits of consistently moving your body.”

For more information

Treating the Whole Person: Why the Biopsychosocial Approach is Getting More Attention with Employers

Post Author Avatar WellSpark Health on April 16, 2020

Symptom Diagnosis and Changes to Diet and Exercise Are Not Enough to Drive the Medical Cost Trend Down.

Rising healthcare costs continue to plague American businesses. Chronic diseases have had a significant impact on health and economic costs. According to the Centers of Disease Control and Prevention, 90% of the nation’s $3.5 trillion in annual healthcare expenditures are for people with chronic and mental health conditions.1,2 Diabetes alone costs the US healthcare system and employers $237 billion every year.3 Poor health impacts everyone. Nearly every business faces the challenge of managing rising healthcare medical costs—both direct and indirect —such as health plan premiums, pharmaceutical drugs, presenteeism, absenteeism, disability claims and worker’s compensation.

Treating the Whole Person and Not Just the Symptoms
The search for understanding the underlying mechanisms of poor health and identifying the best possible treatment options has prevailed because of these staggering healthcare costs. The traditional approach towards healthcare and prevention has been the biological model where a person’s symptom or illness is exclusively treated by medical means. For instance, a person may experience jaw pain, so a medical doctor might recommend a mouthguard as the overall treatment. At the time this might seem satisfactory but what if the underlying pain advances into chronic pain that indicates a more serious underlying condition. This challenges the biomedical approach to develop a more extensive model that does not fit into its narrow framework.

The biopsychosocial (BPS) approach considers factors such as emotions, behaviors, culture and social environments that all impact human medical conditions. This multifaceted model allows for treating the whole person considering the underlying factors that can inhibit a person’s ability to develop healthy habits so that healthcare professionals can address the root of the issue and not just the symptoms. Plus, meet the challenge of rising chronic illnesses. It becomes apparent that surface level medical treatment while important is not enough to drive the medical cost trend down. A deeper dive into the biological, psychological and social factors unique to each individual is needed. For example, someone who is depressed, might have had a heart attack (biological), or have a self-critical nature about themselves (psychological) or lost a loved one (social). By identifying these factors, you can properly educate and support those who may have emerging or diagnosed illnesses by leveraging human connections to address the root cause of unhealthy lifestyles and behaviors.

Why Employers Should Look Beyond the Traditional Well-Being Programs for their Employees
When employers are choosing a worksite health and well-being program for their employees, it’s crucial to select one that’s result-driven and personalized. While most traditional one-size-fits all wellness programs might appear attractive with its incentives and gamifications, a behavior-changing, continuous engagement and personalized program proves to be more successful. WellSpark Health helps businesses avoid future medical costs associated with their employees’ lifestyle driven illnesses and unmanaged chronic disease. Our approach leverages behavioral diagnostic tools to help unlock psycho-social determinants. By identifying, educating and supporting those who may have emerging or diagnosed illnesses we keep people on a lower cost path to good health.  Our health management, pre-disease, and condition management solutions focus on treating the whole person allowing us to improving outcomes across the health continuum. Our behavior change toolset is a catalyst that unlocks the daily struggles and stressors, transforming conversations beyond traditional EAP services.

To learn more about how WellSpark Health can help your organization or request a demo, contact us at 1-877-224-7350 or [email protected].

Sources:

[1] Buttorff C, Ruder T, Bauman M. Multiple Chronic Conditions in the United States pdf icon[PDF – 392 KB]external icon. Santa Monica, CA: Rand Corp.; 2017.

[2] Center for Medicare & Medicaid Services. National Health Expenditures 2017 Highlights pdf icon[PDF – 74 KB]external icon.

[3] American Diabetes Association. Economic Costs of Diabetes in the U.S. in 2017. Diabetes Care 2018;41(5):917-928. PubMed abstractexternal icon.

Five Simple Tips to Getting A Better Night’s Sleep

Post Author Avatar WellSpark Health on April 15, 2020

Not Getting Enough Sleep Can Hurt your Health.

Can’t stop yawning? Getting enough sleep is important to keep your energy levels up as well as help you function normally throughout your day. Sleep plays a big role in good health. Overtime, not getting enough sleep can develop into a problem that hurts your health and well-being.

According to The National Sleep Foundation, adults should get 7-9 hours of sleep each day. However, many adults say they do not get the recommended amount of sleep. While this may be fine for a day or two, not getting the recommended sleep overtime can lead to health problems. Lack of sleep can increase your risk for heart disease, stroke or heart attack. In addition, poor sleep can cause high blood pressure, diabetes or obesity. Sleeping problems such as sleep apnea or insomnia can develop. With not enough sleep, unhealthy habits are born that could hurt your overall health including less motivation to be active, higher stress levels, and have a terrible nutritional diet. Sleep is critical to good health. Here are some tips on how you can establish better sleep habits.

Five Simple Tips to Better Sleep

1. Start a sleep schedule
Keep a consistent sleep schedule. Try to go to bed at the same time each night and wake up at the same time every morning. Be sure to include the weekends.

2. Cut off foods and drinks a few hours before bedtime
Avoid eating or drinking a few hours before you go to bed, especially foods high in fat and sugar. Plus, caffeine and alcohol beverages that could interfere with your sleep.

3. Make your bedroom a sleep-inducing space
Keep your bedroom dark and at a temperature that is comfortable for you. Avoid watching television so you have a quiet space. Avoid artificial light.

4. Spend some time outdoors in natural light earlier in the day
Go for a morning or afternoon walk to get some natural light that helps improve your mood.

5. Enjoy some physical activity during the day
Avoid exercising a few hours before you sleep but make time for physical activity during the day.

To learn more tips and information, contact WellSpark Health at 1-877-224-7350 or [email protected].

Why Good Nutrition Should Matter to You

Post Author Avatar WellSpark Health on April 14, 2020

A Strong Immune System, More Energy and a Reduced Risk in Chronic Diseases Are Just A Few Benefits to a Healthy Diet.

Good nutrition is an important part of living a healthy lifestyle. The food choices you make affect your health as well as how you feel. When you combine a well-balanced diet and physical activity, you can maintain a good weight and reduce your risk of chronic diseases.

How Nutrition Impacts Your Overall Health

Unhealthy eating habits have greatly contributed to obesity in the United States with about one-third of U.S. adults (33.8%) being obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years being obese.1 A poor diet is associated with major health risks that includes heart disease, type 2 diabetes, heart attack, stroke and hypertension. When you eat healthy foods, you are protecting yourself from these health problems as well as nourishing your body. Making small changes to your diet can go a long way and put you on a path to better health. Now that you know the impact that nutrition has on your body, you can enjoy the many benefits of having a healthy diet.

The Benefits to Good Nutrition

Maintains Your Immune System
A healthy diet keeps your immune system strong, balanced and ready to fight against viruses and infections such as colds and flu. Some nutrients to support immune function are vitamin A, C, D, E, Iron and Zinc that are found in various foods such as strawberries, oranges, salmon, spinach and poultry.

Improves Your Well-Being
Eating a well-balanced diet reduces physical and mental health because good nutrition enables people to be more active. You can protect your health and well-being by ensuring that your diet has the essential fats, carbohydrates, vitamins and minerals.  

Gives You Energy
Our bodies get their energy from the foods and liquids we ingest. The main nutrients our body uses for energy are protein, fats and carbohydrates found in whole-grain breads and starchy vegetables. Water is just as important to prevent dehydration that causes a lack of energy.

Increases Your Focus
Food affects the way we think. When your body is low in glucose, the brain does not receive the energy it needs to remain focused and sharp. Eating fruits and vegetables throughout your day will keep your mind engaged.

Positively Affects Your Mood
A diet rich in protein, carbohydrates and low in fat have a positive effect on your mood because it provides a supply of iron and omega-3 fatty acids. When people feel happy they are more likely to make healthy food decisions.

To learn more tips and information, contact WellSpark Health at 1-877-224-7350 or [email protected]. 

References

[1] Centers for Disease Control and Prevention. U.S. Obesity Trends. 2011. Available at: https://www.cdc.gov/obesity/data/databases.html

Five Simple Ways to Eat Your Way Healthy

Post Author Avatar WellSpark Health on April 13, 2020

Transform Your Eating Habits with these Easy Tips.

Eating right can control weight and reduce your risk of chronic diseases such as obesity, heart disease, diabetes and stroke. Even losing just a few pounds can benefit your health. Make smart choices to adopt an overall healthier eating plan. A well-balanced diet provides energy to keep you active through your day.

Not sure where to start? Eating healthy does not have to be complicated or expensive. There is a lot of information on how to eat healthy and we understand it sometimes can feel like too much to think about. Healthy eating starts with consciously making healthy food choices. You do not need to be a chef to create healthy meals. Good nutrition is about having a well-rounded diet. Here are some tips to eating healthy in a way that’s easy to understand.

Try These 5 Simple Tips When Planning Your Next Meal

1. SHOPPING TIP
Plan meals to include different colored vegetables throughout the week. Be sure to include vegetables from all five vegetable subgroups to mix up the nutrients and vitamins you can get from each group – dark-green, starchy, red-orange, beans and peas and other vegetables. Most vegetables are low in calories and fat. Vegetables are rich in potassium which will decrease bone loss. Keep meals simple and economical. Shopping Tip: Buy fresh vegetables in season since they cost less.

2. FOCUS ON WHOLE FRUITS
Choose fruit not only as your snack but try it for dessert instead of sugary sweets. Make most of your choices whole or cut-up fruit rather than juice to ensure you are getting the dietary fiber they provide. Most fruits are low in calories, sodium and fat. Fruits provide various nutrients such as vitamins C and A and folate as well as dietary fiber and potassium. Cooking Tip: Use fruits to sweeten a recipe instead of adding sugar. 

3. MAKE HALF YOUR GRAINS WHOLE GRAINS
Try brown rice instead of white and whole grain bread for sandwiches. Shopping tip: Look for words “100% whole grain” or “100 whole wheat” on the food label. Whole grains provide more nutritional value such as fiber than refined grains. Cooking Tip: Cook extra brown rice when you have time to meal prep for the work week. Refrigerate half the portion and serve later as a side dish or in a salad.

4. VARY YOUR PROTEIN ROUTINE
Protein foods include both animal (meat, poultry, eggs and seafood) and plant (beans, nuts, peas, soy products and seeds) sources. Vary your protein food choices and eat plant protein foods more often. Adding plant-based proteins into the rotation, like chickpeas, lentils, red and black beans, quinoa, tofu and almonds will help with fiber intake. Plant-based proteins are naturally low in saturated fat and high in fiber. Meal Prep Tip: Add a half cup of beans or peas to your salad plate to add texture, flavor and fiber.

5. MEAL PREP TIP
Make low-fat or fat-free milk or yogurt part of your meal. Dairy products provide calcium, vitamin D, potassium and protein. These nutrients work together to strengthen our bones and teeth. When milk products are adequately consumed they can decrease your risk of osteoporosis, a condition where bones become brittle and weak. For those who are lactose-intolerant, then choose lactose-free alternatives. Meal Prep Tip: Try adding fresh fruit to plain low-fat yogurt for breakfast instead of buying the flavored/sweetened variety.

Want more info or tips like these? Contact WellSpark Health at 877.224.7350 or [email protected].

Sources:

Academy of Nutrition and Dietetics, http://eatright.org

United States Department of Agriculture, https://www.myplate.gov/

CDC, https://www.cdc.gov/healthyweight/healthy_eating/index.html

The information provided is NOT intended to be medical advice and should not be treated as a substitute for professional medical advice and care. Contact your physician when seeking any medical advice.

Why Living a Sedentary Lifestyle Might be Putting your Health at Risk

Post Author Avatar WellSpark Health on April 12, 2020

Not Getting Enough Physical Activity is a Major Cause of Chronic Disease that Comes with High Health and Financial Costs

It’s easy to fall victim to a sedentary lifestyle when much of your daily activities involve little to no physical effort on your part. Think about how much sitting you do in a day: sitting at the breakfast table, sitting for your commute to work, sitting at your desk job for eight hours and then sitting on the couch at the end of a long work day to relax. That’s a lot of sitting. What we aren’t thinking about in these moments is how unhealthy all this inactivity is for us.

According to the World Health Organization, one in four adults aren’t moving enough. Thanks in part to the convenience of modern technology and an increase number of sedentary jobs, we’re becoming more inactive than ever. The American Heart Association found that only 20% of the current workforce have physically active jobs. Plus, sedentary jobs have increased by 83% since 1950. Sedentary lifestyles are becoming increasingly widespread and a serious health issue. So much sitting around can lead to many health risks.

How does leading an inactive lifestyle put your health at risk?
Living an inactive lifestyle affects your body in several ways including weight gain, bone loss, negative impact on your mental health, poor immune support and blood circulation. Most importantly, physical inactivity or lack of exercise is one of the major causes of many chronic diseases such as heart disease, stroke or diabetes. According to the Centers of Disease Control and Prevention (CDC), six in ten adults in the US have a chronic disease and four in ten adults have two or more. Not getting enough physical activity comes with high health and financial costs. Chronic diseases are conditions that generally require ongoing medical attention making them the leading drivers of the nation’s $3.5 trillion in annual health care costs. When you live an inactive lifestyle, you raise your risk for the following:

  • Heart diseases including heart attack
  • Stroke
  • Obesity
  • Diabetes
  • Cancer
  • High Blood Pressure
  • High Cholesterol
  • Depression
  • Anxiety

How to Start Moving Towards an Active Lifestyle?
If you are not getting enough physical activity in your day, it’s not too late to change and significantly reduce your risk of chronic health conditions and premature death. Make a conscious effort. Whether you are stuck behind a desk all day or just struggling to get motivated for exercise, here are just a few ways to help you get moving at work and during your leisure time.

Increase Your Physical Activity at Home and at Work
If you have been inactive, start off slow and add more exercise gradually. If you have a health condition, we recommend you speak to your doctor before you start any new physical activities. Try not to feel overwhelmed. Remind yourself that getting some exercise is always better than getting none. Work to reach a goal or use the CDC recommended amount of exercise guidelines.Ways to be more active at work:

  • Go for a walk in the parking lot or around your office complex. Ask a co-worker to join you that shares your passion to get fit for additional support.  
  • Take the stairs instead of the elevator
  • Stand up periodically while at your desk. Find out if your company will invest in a stand-up desk that allows you to adjust the height, so you sit or stand throughout the day.
  • Get up from your chair and move around your office building
  • During you break or lunch hour, commit to getting out of the office to walk around or run errands allowing you to be active.
  • Instead of sending an email or calling a co-worker, walk to their office and have a face-to-face chat.

Ways to be more active at home:

  • Stretch during commercial breaks
  • Go for a walk or light run in your neighborhood
  • Invest in some less exercise equipment such as hand weights, exercise mats, yoga balls and stretch bands to start your own workout.
  • Try a physical activity tracker. If you’re already using WellSpark Health to track your daily movements then you know how helpful they are to boost your motivation to work out which in turn makes you healthier.
  • Household chores, gardening and yardwork can also help with physical activity. Try doing them at a vigorous pace.

These are just some ways you can incorporate more physical activities in your daily routine. There are many ways to get exercise but only you can determine what method works best for you. Keep reminding yourself that getting some exercise is always better than getting none.  

Start Feeling the Benefits of Physical Activity
Make physical activity a priority. Incorporating physical activity into your daily routine will improve your quality of life in addition to lowering your risk of chronic diseases.  Physical activity and exercise can have immediate and long-term benefits.  You’ll start to feel better and have a healthier state of mind.

  • Manage and lose weight
  • Reduce your risk for Type 2 diabetes and heart disease
  • Lower blood pressure and cholesterol levels
  • Reduce stress and anxiety
  • Lift your mood and get better sleep
  • Increase your ability to perform everyday activities
  • Improve your cognitive thinking skill

To learn more tips and information, contact WellSpark Health at 1-877-224-7350 or [email protected].

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