Want to be Healthy at the Office in Second Life? December 2, 2009

Second Life is a free social network with the solitary goal of providing an online space for users to interact. It permits users to express their identities through avatar physical appearance and actions, and online chat.

Users move around a fictitious world with the capability of building new buildings and exploring the worlds created by others. When they find something interesting, a note card of information pops up for them to learn more. How could this possibly fit into a workplace wellness program?

Admittedly, Second Life may not be the ideal program for our target audience. Those that put in 8+ grueling hours of work while stuffed into a tiny cubicle most likely to do not return to their homes just to hunch over a tiny screen for several more hours. However, a sub-set of our population may be engaged by such a program: perhaps those who are younger, tech-savvy, introverts who actually do return to their homes and spend the remaining hours of their day on their couch with a laptop. For those, we recommend the following virtual world in Second Life:

This world is an office, but unlike the office our user spends his entire day in, this virtual office has all the items he likes and none of the items he doesn’t like. At this office, he’s welcome to pimp out his cube as he pleases, including putting up that Playboy calendar he’s got hidden under his desk in the real world. The dress code in his Second Life office is casual, and most likely his female coworkers are wearing bikinis. Now that he’s comfortable enough in his environment, we slip in a few educational items:

• When he sits at his desk to do some work, he falls out of his chair and a note card pops up explaining the ergonomics of office seating.
• When he stops by the break room around 11 a.m. to get that 5^th cup of coffee and a donut, a secretary slaps his hand and a note card pops up, explaining what unhealthy eating at the office can do to your body. She then hands him a bottle of water and an apple.
• At some point during his day, a human resources representative stops by and announces the new Employee Health Work Plan. For every hour our user puts in at the company gym after work, he earns points toward days off of work. (Of course, when our user tries to slip out at 2 p.m. and go to the gym, he will earn negative points for skipping work.)

Something tells me our young, energetic 9 to 5-er wouldn’t like the constrictions placed on him by being healthy at an unbridled workplace in Second Life. However, in the real world where the office isn’t our own playgrounds, learning about health can be a welcomed distraction.

Health Benefits of the Thanksgiving Meal November 24, 2009

Thanksgiving provides a welcome break int he work week.  Take advantage of your days off to participate in your local turkey trot, or backyard football.  Burn some calories while powering through the crowds at the mall.  Don’t fret over how many pounds the long weekend can pack on, just make smarter choices. The Thanksgiving meal gets some bad press this time of year, but let’s take a more optimistic approach for now…

Turkey: A typical serving of lean turkey meat is about 2-3 ounces, which satisfies the daily protein recommendation.  When I say lean, I’m referring to the turkey breast, or “white” meat, as well as dark meat without the skin.  This serving will give you a supply of iron, zinc, phosphorus, and B vitamins.  These support your oxygenated blood cells, immune function, energy use, blood pressure, and cellular metabolism respectively.  Without skin, each serving of lean turkey has about 160 calories, 30 grams of protein, and 4 grams of fat.

Cranberry Sauce: When you were younger, you might have stayed away from the over-processed, gelatinous, can- shaped sauce on the dining room table.  You were wise beyond your years.  The best way to enjoy this holiday staple is fresh, and homemade.  Even in a time crunch it is easy to make.  Check out this recipe http://www.whfoods.com/genpage.php?tname=recipe&dbid=155 for an option that is relatively low in added sugar, without any substitutions.  Cranberries are a great source of vitamin C and manganese.  Some studies have even researched their anti-bacterial properties in the case of E.coli infection.

Green Beans: When not covered with crunchy, fried onions, this vegetable packs a punch in the nutrition department.  At only 43 calories a cup, you’ll get more bang for your buck here than any store on Black Friday.  This serving size can provide up to 25% of your daily value of vitamin K.  This oft-forgotten vitamin is great for bone health and helps prevent break down.  Vitamins A and C are also found in green beans which act as antioxidants to reduce the amount of free radicals in the body.  Here is a healthy green beans almondine recipe to check out http://www.drgourmet.com/recipes/extras/greenbeansalmondine.shtml

Thanksgiving doesn’t have to be 4 days of gluttony, find your balance and feel good about the choices you make.  Don’t forget to enjoy (one) slice of pie!

Sleep Better, Work Better November 16, 2009

Many studies have shown that sleep deprivation adversely affects work performance and alertness. Excessive daytime sleepiness impairs memory and the ability to think and process information, and carries a substantially increased risk of sustaining an occupational injury.  Long-term sleep deprivation from sleep disorders like apnea have recently been implicated in high blood pressure, heart attack, and stroke.

With that in mind, here are some tips to help you relax, fall asleep, stay asleep, and get better sleep so that you wake up refreshed and alert!

1. Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only. If not, we can associate the bed with other activities and it often becomes difficult to fall asleep.

2. Minimize noise, light, and temperature extremes during sleep with ear plugs, window blinds, or an electric blanket or air conditioner. Even the slightest nighttime noises or luminescent lights can disrupt the quality of your sleep. Try to keep your bedroom at a comfortable temperature — not too hot (above 75 degrees) or too cold (below 54 degrees).

3. Try not to drink fluids after 8 p.m. This may reduce awakenings due to urination.

4. Avoid naps, but if you do nap, make it no more than about 25 minutes about eight hours after you awake. But if you have problems falling asleep, then no naps for you.

5. Do not expose your self to bright light if you need to get up at night. Use a small night-light instead.

6. Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Having a smoke before bed, although it may feel relaxing, is actually putting a stimulant into your bloodstream.

7. Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg), tea (50-75 mg), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.

8. Although alcohol is a depressant and may help you fall asleep, the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.

9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.

10. Do not exercise vigorously just before bed, if you are the type of person who is aroused by exercise. If this is the case, it may be best to exercise in the morning or afternoon (preferably an aerobic workout, like running or walking).

11. Does your pet sleep with you? This, too, may cause arousals from either allergies or their movements in the bed. Thus, Fido and Kitty may be better off on the floor than on your sheets.

Employing the tips above, you’ll say “goodbye” to counting sheep, and “hello” to better sleep…(and better work performance, too!)

Source: http://www.webmd.com/sleep-disorders/guide/sleep-hygiene?page=3

Stretching at Your Desk November 14, 2009

So far we’ve learned that we should be getting up from our desks for about two minutes at least once an hour. To further prevent muscle pain and back aches, consider doing some stretches at your desk. They’re mild enough that you won’t break a sweat, but they do help alleviate aches and pains.

Click on this link to see the most effective stretches for your workday.

Source: http://backandneck.about.com//od/exercise/ig/Stretch-at-Your-Desk/index.htm

Getting it Right: The HealthRoads Program at PepsiCo November 12, 2009

    
  PepsiCo was recently recognized as one of the
  "2009 Best Employers for Healthy Lifestyles" by
  the National Business Group on Health for its 
  successful HealthRoads program.  PepsiCo's work-
  place wellness program, known as HealthRoads, 
  provides  personalized coaching, fitness and 
  nutrition programs as well as incentives and 
  online tools to help employees and their 
  families achieve wellness. Its primary focus is 
  diet, exercise and nutrition, but it also assists
  employees with potential health risks such as 
  stress, tobacco use, sleep deprivation, diabetes, 
  asthma, high cholesterol and high blood pressure.
  HealthRoads is a catalyst for changing behavior
  and the program fosters a culture of well-being 
  that can contribute toward a sustainable business.

  It is encouraging to see powerful companies like PepsiCo leading the way in workplace 
  wellness. What do you think about Pepsi's commitment to the health of their employees?

  Source: http://www.pepsico.com/Purpose/Health-and-Wellness/Health-Care-Reform.html

Stay Healthy at Work: A comedic approach November 6, 2009

Check out our very first YouTube video here.

Color Your Diet November 4, 2009

Phytonutrients – what the heck are these and how are they going to help me be healthy at the office?!

In common man terms, phytonutrients are plant-created ‘stuff’ that does the body good. Here’s more from Dr. Gupta’s blog:

“We probably know the most about carotenoids [one type of phytonutrient], according to the USDA, they basically give fruit and vegetables their red, orange and yellow color. These compounds are believed to protect against certain cancers, heart disease and even vision loss due to macular degeneration. Think of carrots, green leafy vegetables, oranges and sweet potatoes, to name a few. In fact just one orange contains more than 170 phytonutrients!

One rule of thumb I like to follow – try to eat at least seven different colored foods every day. The brighter the color, the better, this will help fuel your body with the essential nutrients your body needs.

Evidence that these compounds help our bodies is compelling. In just one study in the Journal of the American Medical Association, consuming just three servings of fruits and vegetables, was linked to a 22% decreased risk of stroke.”

Seven different colors of food a day?! How is anyone with a full-time job and a family expected to fit seven different colors of food into their diet everyday? Try this:

1. Get a serving in juice. Orange, apple, vegetable, whatever. The options are limitless. Just make sure you’re drinking something that is 100% juice.

2. Throw a little something extra on your cereal in the morning. Of course you’re eating breakfast as a healthy mental start and metabolism boost to your day, so put something extra on your cereal, oatmeal or toast. Unsalted sunflower seeds, flax seeds, berries, grapes or whole-grain granolas are all good options. Have enough time to make eggs in the morning? Throw in some broccoli, bell peppers, chopped spinach, garlic or onions for an extra boost of energy.

3. Have a glass of red wine in the evening. Yes, it’s true, red wine fits into the purple food category (see more on the Colors of Food categories in this CBS article).

4. Have a piece of fruit as a snack. Ditch that granola (or even worse, chocolate) bar you were going to have as a snack and eat a colorful treat instead. Grapes, carrots, cherry tomatoes, raisins and apples are all non-messy, office friendly snacks.

5. Add a little something extra to your salad. Good job on eating a salad – make sure to get lots of dark greens like spinach in there to help your digestive system. Throw an extra color on top with apples, raisins or dried cooked beans.

Sources:
• http://pagingdrgupta.blogs.cnn.com/category/expert-qa/
• http://www.fruitsandveggiesmatter.gov/tips/index.html

Healthy Halloween Treats for the Office October 28, 2009

For most of us, October 31st marks a day full of tricks and treats.  Some workplaces may choose to recognize Halloween by putting up decorations, or playing spooky music.  Even if your workplace is lacking those, it is almost certain that the break room will be full of candy corn, chocolate bars, pumpkin bread, pumpkin muffins, pumpkin pie, pumpkin EVERYTHING!  It is no secret that pumpkin is full of good stuff like beta carotene (of course-its orange!), potassium, zinc, and fiber.  But adding ingredients like butter, sugar, and cream and you’ve made pumpkin in “plump”kin.  Offer your office something else this year, like roasted pumpkin seeds.  After carving those jack-o-lanterns, save the seeds and wash them off in cold water.  After drying, spread on a baking sheet and spray with cooking oil.  Season the seeds with some salt, or whatever you’d prefer.  Bake at about 325 degrees for 25 minutes.  Your co workers will be thankful for this salty snack and won’t even know that you are helping their bones, kidneys, bladders (yay!), and more.  If you are really craving some baked goods, try a recipe that replaces standard ingredients with applesauce, brown sugar, and whole wheat flour.  Here is  one to try http://www.tasteofhome.com/Recipes/Low-Fat-Pumpkin-Bread.  By providing the office with osme healthy fall alternatives, you won’t even be tempted by others’ concoctions.  Take charge and be the role model!  But remember, everything in moderation, if you want a fun size Twix bar or a Pumpkin Spice Latte, go for it, after all its only once a year!

Computer Ergonomics October 17, 2009

The University of Michigan Health Services released instructions for computer ergonomics. Why is how you sit at work so important?

“Many people spend hours a day in front of a computer without thinking about the impact on their bodies. They physically stress their bodies daily without realizing it by extending their wrists, slouching, sitting without foot support and straining to look at poorly placed monitors. These practices can lead to cumulative trauma disorders or repetitivee stress injuries, which create a life-long impact on health.” – University of Michigan Heath Services

So, here are a few of the highlights. Check out the full article at http://www.uhs.umich.edu/computerergonomics.

• Sit “tall,” aligning your ears, shoulders and hips. When you sit, think about making yourself an inch taller.
• Break work into smaller segments and switch between tasks that use different motions. For example, alternate use of mouse with reading and searching the web.
• At least every 10 minutes, take a short (10-20 second) break. Take your hands off the keyboard and move!

Employers: 101 Ways to Healthy Employees (and reduced health care costs!) October 15, 2009

This resource from the Wellness Council of America has 101 ways to encourage employees to be healthy. Below are a few of the highlights. Click the link for the entire document.

• Encourage employees to eat breakfast.
• Post BMI charts.
• Make sure drinking water is available to your employees.
• Identify healthy eateries in close proximity to your workplace.
• Host a conflict resolution course or brown bag.
• Remember important dates, like the 2-month anniversary your employee has been smoke-free.