Corporate Wellness Lunch & Learns Seminars

Nutrition

• Defining Nutrients (Basics)
• Understanding Diets
• When Diet and Exercise Don’t Seem to be Working
• Foundations and Body Typing
• Straight Talk about Fast Food
• Portion Control: Why Diets Fail
• Food and Stress
• Do You Need Supplements?
• Family Nutrition: What Kids Will Eat
• The Whole Foods Advantage
• Economics of a Healthy Diet

Movement
• Do what you enjoy
• Putting effort to work for you
• Lightweight resistance training
• Getting to the core of things
• Flexibility for longevity

Change

• SMART Goals Seminar
• Living the Less-Stress Lifestyle I: Start S.M.A.R.T!
• Living the Less-Stress Lifestyle II: Finish S.T.R.O.N.G!
• Easy ways to reduce stress
• Stress and the holidays
• Change for Good! How to Let Go of a Bad Habit and Create a Better One
• How to Stop Doing What You DON’T Want and Start Doing What You DO Want!
• How to Change Your Mind, Change Your Behaviors, and Change Your Life

Find out how your company can benefit from a Wellness Program
303-955-8049
information@fitnutsource.com

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Is wellness a part of your strategic plan, or are you thinking about the benefits of a fit and healthy staff? FitNut delivers a wellness program that keeps your folks in the line of duty instead of recovering on the sidelines.

Delivered online or onsite, these innovative programs generate results.

• Hand-on Implementations
• Strength and Fitness Training
• Biometric Training
• Cardiovascular Programs
• Nutrition Education
• Motivation & Change Behaviors
• Wellness Campaigns
• Fitness Programs and Challenges
• Health Committee Facilitation
• Worksite Assessments

Origins of stress in Law Enforcement include:

• Physical demands
• Emotional states
• Environmental conditions
• Inadequate or poor nutrition
• Coping with infection

Increasing numbers of first response personnel are not healthy enough to do the job!

We know that you are busy taking care of business, so we promise not to waste a minute of your time. FitNut designs custom wellness programs that meet the needs of your department. We would love the opportunity to answer any questions you may have or chat about your wellness program needs.

Jaye Alynn
720-484-5094

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The primary crux of my practice as a nutritionist is transitioning people away from processed foods. Like most people, I grew up on a staple of casseroles, spaghetti, macaroni and cheese, and the like. Pasta is by far one of the more processed foods, predominantly made from the starch of a grain. Even when you buy‘whole wheat’ pasta, it wouldn’t hold together without a significant ratio of that fine, white starch.

Nobody wants to give up flavor … and old habits are hard to break, but here are five delicious alternatives that will not only increase the nutritional value of your meal, but help make eating gluten-free cheaper!

Cauliflower

One of my favorite recipes using cauliflower as a substitute for pasta is my Smoked Mac-n-Cheese. Using chopped cauliflower (steamed and well drained) and about half as much white rice for ‘mouth feel’, I create a base for an American favorite that even the kid’s love. I happen to love smoked cheeses, but you can get creative here (– just try to refrain from the Velveeta please!). Mix up a batch of cheese sauce and pour it over your cauliflower mixture. Place it all in a casserole dish and garnish. (I use green onions and bacon for my garnish) Heat at 350 until it bubbles. Don’t worry, there won’t be any leftovers.

Mung Bean Sprouts

In my house, soup is a huge staple and we occasionally fall back on some old standards like “Chicken and Noodle” and the likes. In this case, I use mung bean sprouts as a replacement for the egg noodles. It never fails and I am always so thrilled with how amazingly the sprouts complement my soup. This one is just way too easy.

Spaghetti Squash

Spaghetti squash is like the string cheese of squash. When it is cooked, you can pull it out of its shell in strands that look a little like orange angel-hair pasta. The biggest difference between squash and pasta – aside from the nutritional value – is how light and fresh it feels in your dish. You can even crisp it back up if you place the strands in a bowl of cold water directly after removing the strands from the skin.

You can use spaghetti squash as a bed for just about anything: stir-fry, pasta sauce, 101 Asian dishes… you get the picture.

Zucchini

My first exposure to using zucchini as a replacement for noodles was in zucchini lasagna. Here, you take your zucchinis and slice them thin length-wise. You have to dry them out by laying them on a towel (or paper towel) and sprinkle with salt to draw the water out. Then just use them exactly the way you would use the lasagna noodles. This too adds a beautiful flavor to a traditional dish that won’t disappoint. It will also leave you feeling much less heavy than the traditional version.

You can also prepare zucchini in long thin strips for a different texture in salads and main dishes.

Brown Rice

I should really say “whole grain rice” here because there are about 90 varieties of rice and not all of them are ‘brown’. I strongly encourage you to explore the wonderful world of rice, but don’t get too dependent. Diversity and moderation is key.

Rice makes great casseroles and works well as a bed upon which to layer your favorite sauces, vegetables, and meats. You also can mix it up a little by mixing some of the other alternatives into your rice … kind of like a ‘dirty’ rice. This helps keep the portion of rice down just a bit.

Rolled Oats (Bonus!)

Rolled oats are still a whole grain in most cases. You can get oats rolled like what you are used to in the traditional Quaker box; quick oats – which are just really fine flakes of rolled oats; and, thick rolled oats. Just like pasta, the density of the oat affects the texture of the dish.

I use rolled oats as a substitute in my ‘Tuna-noodle Casserole”. You’ll be amazed at how tasty this is for sure. Growing up, we made this with Campbell’s Cream of Mushroom Soup. I don’t use that anymore either.

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Several research studies have shown us that individuals employed in law enforcement, fire fighting, and other first-responder occupations are at significantly higher risk for degenerative health conditions. Outside of personal injury from physical confrontation or other risk factors, stress could easily be the crux of most degenerative health conditions threatening public servant personnel. Dealing with the effects of job-related stress has traditionally been addressed through psychological counseling. The fundamental defect in this approach stems from neglecting the intrinsic relationship between the mind and the body.

Stress: its so much more than a state of mind.

From a holistic perspective, stress is defined as the phenomenon of bringing the body out of homeostasis. Everything about how the body works revolves around maintaining a stable, relatively constant condition of properties such as temperature, pH, and electrolyte levels. By broadening our definition, we can now begin to understand how stress is related to obesity and other degenerative health conditions beyond depression, divorce, and suicide.

In reality, stress comes from many different origins and stimuli:

1. Physical stress can range from injury and physical exertion to immobility and repetitive use syndrome.

2. Emotional stress is most easily defined as “mental strain”. Psychological stress stems from five different stimuli or conditions:

• Pressure
• Loss
• Frustration
• Conflict
• Threat

3. Environmental stress includes climate, air pollution, airborne allergens, etc.

4. Infections are the constant scenario whereby your body is dealing with foreign invaders

5. Poor nutrition, or malnourishment, can occur in cases of insufficient calories or excessive calories. Poor nutrition is the condition whereby at least one nutrient required for any one given metabolic process is absent or available in supplies insufficient to complete any given metabolic process. (eg. Magnesium is needed in over 300 metabolic reactions) Excess amounts of sugars and refined foods, for example, can diminish thiamine, niacin, B12, magnesium, and calcium. Low levels of these nutrients increase nervous-system reactivity, irritability, and nervousness. But even more serious is the realization that poor eating habits in general lead to low concentrations of nutrients in the blood, which can impair brain function.

6. Sleep deprivation comes from inadequate sleep AND imbalanced ratios of the different sleep cycles.

Stress regulates the sympathetic and parasympathetic nervous systems. The simplest understanding of stress comes from our experience with the “fight-or-flight” response. Responding to stimulus such as traffic, inflammatory emails, domestic violence, and life-threatening situations is no different than the physiological reaction a caveman might have experienced when confronted by a hungry saber-toothed tiger. The caveman was at a bit of an advantage because he either became lunch or he got away: the stress resolved itself. In these community service careers and our hectic public culture, stressors linger. This translates to a chronically overactive sympathetic nervous system.

In plain English, the stress response includes the following physical states:

• Increased heart rate
• Inhibition of digestion
• Constriction of blood vessels (except to peripheral muscles)
• Release stored fats and glucose into the blood
• Inhibition of reproductive systems
• Reduced auditory function (hearing losses)
• Tunnel vision (loss of peripheral vision
• Reduced immune function

If we take that information a step further, in a situation of chronic stress we see states of hypertension, impotence, low-grade infections and frequent illness, insulin resistance, obesity, and metabolic syndrome – just to name a few.

Degenerative health conditions are nothing more than a systemic breakdown. When the body is no longer able to maintain the tight margins of operations, we slip out of homeostasis. Over extended periods of time, this situation lends to abnormal compensations that can result in cancers, heart disease, depression, obesity, and other degenerative diseases.

There is a clear relationship between stress and health. Psychological stress is still best served through stress management tools and counseling, but the message here is that stress is far more basic to physical health than it often gets credit for. Lifestyle choices around nutrition, sleep, and balance play a significant role in combating the risk factors that plague public servant personnel.

Give us a call today to find out about our FREE First Responder Corporate Wellness Consultation 303-955-8049

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After years of proclaiming that “diet is 85% of the game”, this title might leave you thinking that I have just fallen off the turnip truck. But if you sit with me for a few minutes, I will explain why I believe that the current protocol for addressing obesity is doomed to failure.

Diet and exercise: there are two distinct problems in this equation. The first one comes from the inherent limitations of language and misunderstandings around the word ‘Diet’. Secondly, we have adopted a view of physical fitness that does not reach the vast majority of the population. Throw both of those into a solution for combating obesity related degenerative diseases, and the byproduct is a catastrophic fiasco. Does that mean that you should just resign yourself to ‘genetics’ and a future predetermined by forces out of your control? Of course not! Let’s break it all down for a better understanding of what-fails-where, and then we can look at a better solution.

The dictionary definition of the word ‘diet’ does not vary much. Merriam-Webster describes diet as:
a. food and drink regularly provided or consumed
b. habitual nourishment
c. the kind and amount of food prescribed for a person or animal for a special reason, and
d. a regimen of eating and drinking sparingly so as to reduce one’s weight.

In our current culture, D-I-E-T is a four-letter word in every sense. Nobody likes being on a diet. When people talk about diets today, it is almost always in reference to that last definition. Being on a diet is all about denial, limitations, bland foods, and becoming a bit of a social outcast. Dieting has become synonymous with a collection of aberrant prescriptions outlining good and bad foods. Atkins, South Beach, Paleo, Weight Watchers, Jenny Craig and a host of other diets over the decades claim to be the ideal solution for health and weight maintenance.

The real problem is that nobody eats this way as a natural course, so diets are always temporary. That means that eventually, you are going to be back in the same predicament debating which ‘diet’ to put yourself on next to help you lose the extra weight. And, that extra weight will return given that scientific studies show that when individuals diet to lose weight, they rebound by gaining all of the weight lost plus additional weight when they return to a ‘normal’ diet. This is a direct response to the traditional calorie restricted diet.

Focusing solely on calories, or calorie restriction, also affects the thousands of micro and phytonutrients in our food chain. Weight gain after dieting is the byproduct of nutrient depletion and the body’s need to replenish those nutrient stores. In addition to your immediate needs, you necessarily have to consume in excess to create stores — hence, the yo-yo effect.

Now lets talk about exercise.

From the perspective of language, “exercise” has a lengthy history as well. I used to say that before all of the big-box gyms started popping into our culture, exercise was called “work”. That is true to a point, but in fact, exercise goes back at least as far as soldiers have been preparing for battle.

Another angle on exercise is the concept of “play”. Children inherently use play to develop strength, muscle coordination, and strategy … as is true throughout the animal kingdom as well. The problem with play is that we inherently grow out of it. This is in part due to adult responsibilities such as work, and in other part due to the increased risk of injury. So if we look at the statistics for our youth, we can use this data as an upper limit for physical activity among US adults.

The Physical Activity Council (PAC) has published their participation statistics among US youth ages 6 and above in sports, fitness, and recreation.# They track 119 sports and physical activities. People considered inactive are those who do not engage in one or more of those 119 activities. Substantiating our earlier assumption, the following inactivity rate graph published by PAC displays inactivity trends related to age groups.

The University of Chicago Divinity School published similar data utilizing participation rates among US individuals ages 18 and above.# Their analysis of survey data from 2003-2005 showed that approximately 25% of American adults participated in any sport, exercise, or recreational activity on a random day. Referring back to the PAC study, we also know that inactivity rates among adults have increased over the last three years by nearly 8%.

Summing it all up, we see that our contemporary definition of a diet necessitates a vicious cycle of malnourishment if not outright failure. Roughly 45 million Americans spend 33 billion dollars on weight loss products, yet nearly 70% of the US population is at least overweight. Additionally, on any given day of the week roughly 75% of the American population is not motivated to engage in any type of sport, exercise, or recreational activity. As people gain excess weight, the likelihood of inspiring physical activity of any sort declines. I think it is overwhelmingly safe to say that the “Diet and Exercise” message has missed its target market outside of sponsoring a thriving diet industry.

THIS IS NOT HOPELESS!

Lets go back to the beginning and look at a simple breakdown.

We started by pinpointing a problem with the popular definition of the word diet. Shifting our focus from definition ‘d’ to definition ‘b: habitual nourishment” is the first step towards setting the right equation. Habitual Nourishment implies nothing about punishment, drudgery, tasteless, or unnatural protocols. Now the concept of a diet is about lifestyle. Developing habitual behaviors around eating sets the stage for consistent outcomes. It is also easier to make small changes that result in sustainable outcomes. Dieting is now about a dynamic relationship between foods, your health, and you.

1. http://www.physicalactivitycouncil.com/PDFs/2012PacReport.pdf
2. http://www.ncbi.nlm.nih.gov/pubmed/19211953

The culture of physical activity is presently wrapped too tightly around athletics. Honestly, not everyone wants to spend precious hours in a gym watching television from a treadmill. It is also true that a significant percentage of the population does not get into team sports. Our message over the last few decades has been that in order to be fit, one needs to become an athlete. Changing our perception around exercise towards ‘physical activity’ allows for the separation. Physical activity encompasses household chores, family outings, leisure activities, and a wide array of other possibilities. Just getting people to park the car and walk in for their coffee is a significant improvement over the drive-thru. There is so much more to physical activity than high-intensity training. The first step is to allow the largest possible population to engage in ways that compliment their interests and needs. Although this does not in any way negate the activities of athletes and weekend warriors, the goal is health rather than marathons.

Diet and Exercise as we view it today will never produce results different that what we are already seeing. This article presents a strong argument around culture and the implications of language. Our relationship with food and physical activity IS THE KEY to reversing the obesity epidemic.

“Diet is king, exercise is queen, but put them together and they make a Kingdom.”
Jack LaLane

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Coleslaw can be so much more than cabbage and mayonnaise. I like to make slaw as a fresh salad using the vegetables I have sitting around.This healthy salad recipe utilizes some of the banana squash (a really big squash to contend with) and some jicama. You can follow the recipe or exercise your own artistic license.

• 3 cups shredded winter squash
• 3 cups green cabbage, ribbon cut in very thin strips
• 3 tbsp finely chopped onion
• ¼ cup fresh parsley, minced
• 2 tbsp fresh celery (with leaves as available), finely chopped
• ¼ jicama, peeled and shredded
• ½ cup Honey Mustard Vinaigrette
• Salt to taste

Prepare as noted and mix all of the veggies in a large bowl. Pour vinaigrette over the vegetables and stir until evenly coated. This can be eaten immediately or stored for a day’ish.

Honey Mustard Vinaigrette

• 1 tbsp prepared yellow mustard
• 1 tbsp honey
• 1 tbsp vinegar (I chose a tasty marouva vinegar for this one)
• 1/3 cup olive oil
• ¼ tsp sea salt
• dash red pepper

Place all ingredients in a glass jar (with a lid). Seal tightly and shake until well mixed and creamy. This can be stored in the refrigerator for a week.

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The list of ingredients for this delicate Sweet Cucumber Salad is short. You get the benefits of eating raw veggies with all the nutrition and exciting flavor. Remember that raw veggie recipes DO NOT have to be boring!

• 1 fresh cucumber (Mine is an English cucumber washed and cut in half)
• ¼ cup onion (I used white, but a red sweet onion would be lovely)
• ½ jicama, peeled
• 3 TBSP sweet vinegar (I used a pear infused white balsamic)
• Salt to taste

The trick to this salad is texture. I start by shredding the jicama on the potato shredder. I processed a slice of raw onion in the food processor to get a fine chopped effect. Then I used this cool peeler to create long strings of cucumber. I left the peel of the cucumber in the mix for nutrients and visual appeal. I rotate the peeler around the cucumber to keep it relatively round. You want to stop peeling when you hit the seed portion. The core of the cucumber makes a great ‘while cooking’ snack!

Put all the vegetables in a bowl to integrate. Add salt and vinegar. This is one you can serve immediately or chill slightly. Don’t leave it sit for too long or it will release all of its water.

Check out all of our healthy recipes….

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Sporting events, sports heroes and cheating is in the news all the lately because of the Lance Armstrong and Penn State controversy. Not only that look at the NFL story about the Saints and the coach being suspended.

Have we lost our way in sports … life, is wrong the new right?

This article started out a commentary about cheating and sports but the more thinking and research I did the more I thought about how all of this goes deeper. It’s not just the fall of Lance Armstrong or the fact that the beloved Joe Paterno and most of his Penn State staff failed to stop something they all knew was wrong. My question is what the motivating factor is for making those choices that they knew were wrong. Choices they knew at some point would most likely have fallout. Their choices caused harm to either themselves or others.

Sports are important to us, not just Americans but all countries love their sports heroes. In February of this year 79 people were killed in a soccer riot in Egypt. What’s even worse is sporting events are the leading cause of riots … really? Why? Aren’t they supposed to be fun relaxing events? How did fun and relaxing become deadly? What is it about sports and sporting events that cause normal humans to behave like they are fighting for their lives? I have a few thoughts.

First of all there is tribalism. We are fundamentally social creatures, and in a time of social turmoil, humans take great comfort in the support of that. Anyone that has spent any time on a team or in a group of human beings can see how we bond as a group and will even do battle with other groups that threaten our group. This happens even if we barely know the people in our group. I saw this happen on the Inca Trail in Peru. At one of the ruin sites another group yelled at one of our group members for accidentally walking through their meditation group. Every person in our group was ready to rumble to protect our group mate. The funny thing is most of us didn’t know each other well. Yet 2 days on the Inca Trail made us a tribe willing to fight for one another.

In his book The Social Conquest of Earth, legendary sociobiologist E.O. Wilson argues that it is mankind’s predilection for forming altruistic groups that has allowed our species to wipe out all the other upright-walking apes and dominate the planet. While this once helped our ancestors form effective groups of hunters and warriors, today it plays out in our passionate and utterly arbitrary devotion to sports teams. Sports and sports heroes speak to us about strength, speed and endurance we will never have. Perhaps they even speak at a deeper level of survival, a safe showing of epic battles that our comfortable lives will never touch. Perhaps the willingness to let things slide and do things that are wrong are all about that primal urge to survive at all costs. Or…maybe it’s just about simply winning.

Bad behavior in our culture extends beyond sports. Let’s take for example the fascination with Toddlers and Tiara’s Alana Thompson also known as Honey Boo Boo. She first came to my attention when the media posted that her mother gave her 6 year old a combination of Red Bull and Mountain Dew, a combination she called Go Go Juice. The thought that a mother could so compromise her child’s future health with such a toxic concoction of kiddie speed just floors me. Her mother does this so she could give a hopped up stage performance. Is this really cheating? No, but is it in the best interest of the child, I don’t think so. Is it about winning or even better getting that ever valuable 15 minutes of fame? Maybe it’s not about winning but just getting famous.

I have to admit my guilty pleasure does include a little bit of reality TV. I have watched Survivor from the first show. Unfortunately Survivor has opened the door to a genre of TV that promotes insanity over talent. I am still mystified that I even know who the Kardashians are. They should be no more famous than the fact that Robert Kardashian was one of the defense attorneys in one of the best crash and burns of a sports hero of all time. Shall we talk about OJ?

Researching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our FREE 2 Hour Corporate Wellness Evaluation offer!

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Looking for healthy recipes to start the year off right? this AMAZING healthy recipe for a fab topper will leave your mouth watering!

The following are the top 10 reasons why people don’t exercise, but you could just as easily apply the very same excuses to just about any form of change such as diet.

1. Fear
2. No Time
3. Negative Image of …(Exercise)
4. Slow Results
5. Expense
6. Lonely
7. No Motivation
8. Too Many Other Things to Do
9. Too…. Hot, cold, rainy, sunny, hazy
10. I Hate to …(Exercise)

When it comes to a better diet, #2 “Time” and #5 “Expense” definitely comes into play. Sure, some of those savory old fashioned recipes only taste right when somebody spends the entire day preparing them, but that shouldn’t stop you from treating yourself like a King or Queen within what might feel like limiting constraints. You can change recipes from drab to fab with just a few ingredients to make a great tasting topping.

Here, I used some pumpkin seeds, herbs, salt, and the heal of a loaf of bread to turn my quick bowl of soup into a real treat. You can use the same technique to dress up casseroles, veggie side-dishes, and the like.

Fab Pumpkin Seed Topping – Healthy Recipes

• 1 tsp butter
• ¼ tsp crushed garlic
• ¼ cup raw pumpkin seeds (or sunflower)
• some breadcrumbs – fresh (this recipe was created from a very small heal piece)
• 1 ½ Tbsp fresh parsley chopped fine
• 1/8 tsp sea salt
• 1/8 +/- Spice Blend (I used Rogan Josh by Savory Spice Shop)*

Melt butter in a small sauce pan. Add garlic and seeds. Cook on medium heat until seeds start to brown. Add breadcrumbs and spices. Stir until evenly coated. Serve immediately over soup or whatever you are dressing up.

*Don’t freak out about my spice choices. Use what you have and like. Just know that you need to spice this accent a little heavier to carry through the dish.

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So we LOVE our fitness and nutrion readers and find some of your reading choices to be VERY enlightening about the state of wellness and health this year! Here is our wrap up of relevant articles and what you are most interested in.

Never fear, we will be adding more articles throughout the coming year to keep you on top of the most important aspects of fitness and nutrition. Please let us know if there is something you are interested in that we missed!

Our top article for 2012….drumroll please…

Can You Get Enough Vitamins and Nutrients from Your Food?

It seems that everyone has heard that our food sources are not as robust as they once were. We have replaced healthy eating with vitamins and supplements in an attempt to make sure our bodies are getting all the energy that we need. We are glad that these bad practices are coming to light and that our readers are looking for ways to keep valuable nutrients in their food where it belongs.

Top Topic – Whole Foods

After concerns about our waning “food” sources, the next bunch of articles to catch your eye are whole foods. Two of our articles about this topic are top reads.

• A Definition of What Exactly Are “Whole Foods”
• Can a whole food diet really help your health?

Our Favorite

So now we know your favorites, here is our favorite for this last year! With the onset of the Patient Protection and Affordable Care Act (also known as Obama Care), Corporate Wellness is heading to the forefront of industry’s thoughts and we proud to be among the first Corporate Wellness providers to realize that having tapes and a static program will not work for real change. Our coupling the conveniences of remote instruction with the reassuring guidance of our “Hands-On” style creates the best environment for a successful wellness program through the accomplishments of individual employees. (download our Corporate Wellness Programs Brochure)

Our favorite corporate wellness post – Cost Justification For Corporate Wellness Programs

Good Eats

Lastly is our recipe for “Blue Cheese Vinaigrette Salad Dressing: Healthy, Homemade and Amazing!” One of the benefits of being able to talk to people is that we can share our thoughts about how to work in healthy and yummy gluten free, dairy free recipes into “normal” everyday eating. They don’t have to feel like a punishment but can be the star of the meal!

Well there you have it, our top posts from this year! We look forward to providing great fitness and nutrition information for you throughout the coming year!

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