Today is the first day of spring, the hopeful season when we all think that we can lose that weight and eat better. Well, we're seeing larger companies get more involved in helping their employees, even if it is for selfish reasons (energy, reduced absenteeism, etc.).
So my day job held a week of wellness lectures to help reinvigorate their employees. And if your day job doesn't do something like this, or if you don't have a day or night job, here are some of their tips.
One of the lectures was run by a chiropractor who talked about health and stress. He noted that stress is essential for you to live, but too much wasn't healthy either. As he noted that, I jotted down "salt" since we are told we need salt or we will die, but too much is unhealthy. Most Americans get too much salt and stress.
Instinctively, we turn to snacks when we are stressed. Of course, if they contain salt, they are also filled with irony.
The chiropractor suggests not eating when you're stressed out, not eating after 7 pm, and snacking on nuts and seeds for Omega 3s, which can help with stress.
He listed three stress hormones, including cortisol that raises blood sugar, a careful consideration for those that have to worry about that.
If giving into stress involves not-so-great eating options (donuts?), well this can make a stressful situation worse.
The chiropractor suggests breathing, 10-minute walks (a 2-hour benefit), laughing, and the rule of 90 (keeping back and knees at 90°.
The other lecture I attended was from a dietitian on staying healthy when eating out. Her examples stemmed mostly from places such as Chili's and Applebee's, traditionally some of the worst chain restaurants for adding hidden calories. Seems like the best advice is to avoid those places entirely. Though, one tip you should take with you if you end up there. Some of the appetizers have more calories than entrees at regular restaurants. She described the Bacon Ranch Quesadilla as having 1,620 calories. That's not good … in some many ways.
She approached everything in terms of fat and calories, since a gram of fat has 9 calories vs. a gram of protein or carbohydrate, which has 4 calories. You need good fats, but to be fair, you have to try hard to find good fats, especially in chain restaurants.
While she noted that you should ask for adjustments when ordering, if you have to change more than 3 elements within an item, order something else.
Her best advice might have been the simplest: if you are eating a lot of salt, drink a lot of water. And don't weigh yourself right away after such a meal. Water retention can add up, especially in women.
Some steps were obvious: cut back or cut out cheese, mayonnaise, special sauces. Grilled and broiled is better than fried. Eat a salad or soup to cut down on hunger. Avoid the bread basket. Plan ahead online for nutritional information.
The dietitian offered up one atypical point. She noted that without cheese or mayo, a small hamburger isn't a bad choice. I confess I wanted more tips such as these. Foods can't be divided into great or horrible. Sometimes you have to make an okay choice instead of a great choice. You just don't want to make a really bad choice.
The tips weren't radically off the charts; most of them were rather basic (have to consider who the audience is). They have to assume their audience doesn't know much. And even if you think you do know them, sometimes hearing them at just the right moment is exactly what you need.
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Posted by: chiropractor cardiff | July 07, 2012 at 01:53 AM