Fruits & Vegetables

Fruits and vegetables are good for us. There’s no arguing that fact. But if they are so good for us, why do we have problems eating enough of them? It is suggested that we should eat at least nine servings (4 ½ cups) of fruits and vegetables each day. Check out these suggestions from the Harvard School of Public Health for 5 Quick Tips on including fruits and veggies into your daily diet.

Here’s a tip that I found worked for my 18-month old son. He hates eating vegetables, so my wife and I make a smoothie for him. In every smoothie we blend a banana with spinach (which contains more nutrients per calorie than any other food on the planet), and then we add other fruits for flavor. He loves it!

Adam Burns

Accounting Assistant

The Truth About Eggnog

Eggnog is a Holiday favorite but do you know that one cup can actually contain more then a days worth of sugar?  This is just one of many Holiday favorites that, when eaten in excess, can add a few extra pounds to your waistline.  For more information on eggnog and other Holiday favorites, take a look at this article from health.com entitled 50 Holiday Foods You Shouldn't Eat. 

Have a Healthy Holiday!

Tips to Avoid Overeating During the Holidays

It's here - the holiday season! With the holiday season comes many gatherings with friends and family

which, almost always, includes food.  The turkey, mashed potatoes, pies, cookies, etc. sometimes leaves you in a food coma! Overeating is very common and, at times, feels unavoidable.  Take a look at this article for a few tips to help you overcome overeating during the holidays.

The BRT, Inc. Wellness Team wishes you all a Happy Thanksgiving! 

Finding Time to Exercise

Are you having problems finding time to exercise? Even if we have time in the evening, most of us just want to relax after working all day. However, a recent study found that working out intensely for just 2 ½ minutes can spur a calorie burn of up to an extra 200 calories per day, even if you just sit behind the wheel of a truck or at a desk the rest of the day.

All it takes is doing each of these 5 exercises for 30 seconds each. Be sure to take necessary breaks if you are not used to intense exercise.

•  Jumping jacks
•  Mountain climbers - learn how to do mountain climbers here
•   Burpees – learn how to do burpees here
•  Running up the stairs
• Walking lunges – learn how to do a correct walking lunge here

~ Adam Burns, Accounting Assistant 

Tips for Drinking the Recommended Amounts of Water

• Drink 2 cups (16 oz) of water before every meal: Science has proven that drinking 2 cups of water before every meal helps you to eat less during meal time and lose weight. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed 48 ounces of water.
• Morning and Night: Get into the habit of drinking one glass (16 oz) of water when you wake up and another 8 oz glass before you go to sleep every night. This will add another 24 ounces of water to your daily intake. The easiest way to do this is to keep a glass or container of water at your bedside, that way as soon as you wake up and start your day, you can begin drinking water.
• Keep Track By Your Container: One thing that has proven to help people consume enough water daily is to buy a special container for their water, like this one or this one, and set a goal of how many times they will fill a finish the container. For example, if you buy a 16 oz container and need to drink 80 ounces of water a day, your goal would be to drink 5 of those daily. Need to drink more water? Try a larger container.
• Infuse Your Water With Flavor: Water doesn't have to be boring and infusing your water with fruit, herbs, and other flavors can make it much easier to reach your daily goal. Try adding cucumber, strawberries, lemons, limes, and fresh herbs to create flavorful water. This fruit infusion water pitcher is a great way to always have great tasting water on hand.

~Christina Aaron

Tips for Eating Healthy When Eating Out

Most of us enjoy going out to eat once in awhile; however, eating at restaurants can be difficult if you are trying to eat healthy.  Sure, most restaurants offer "healthy" choices but how do you know if they really are healthy? One way to find out is by checking on the restaurant's website - most chain restaurants post the nutritional facts of their dishes on their website.  However, if the restaurant you want to go to does not offer this service, try following these tips from the USDA to help you eat healthy while still enjoying a nice meal at a restaurant. Bon Appétit! 

Summer Smoothie Recipe

      The best way to beat the summer heat is to stay cool and hydrated! Drinking a smoothie is a good way to cool off and replenish your body. Whip up one of these smoothies and put your feet up & relax.

• 1/3 cup fresh blueberries
• 1/3 cup fresh raspberries 
• 4 large fresh strawberries, hulled
• 1/3 cup pomegranate juice 
• 1/3 cup mango juice
• 2/3 cup milk
• 2 tablespoons honey

Enjoy your summer! - Jean Sauder, Safety Administrative Assistant

Staying Hydrated

Summer is just around the corner and the temperature has already begun to rise. One of the biggest summer risks is dehydration. Dehydration during warmer days comes quickly, but can easily be avoided by drinking plenty of the proper fluids.

Water is the best fluid for staying hydrated. Sports drinks are also good, especially for those involved in high-intensity exercise, as they are high in electrolytes, although they are high in calories. Fruit juices and sugary drinks, such as soda, can be hard on your stomach. Drinks containing caffeine act as a diuretic and cause you to lose more fluids.

Hydrating during the warmer months isn't just important during physical activity. On hot and humid days, you can lose fluids even if you aren't exercising.  Drinking before you exercise or go out into the sun is a great way to ensure that you stay hydrated.

- Adam

Did you know...?

Sunscreen and Insect Repellents
Insect repellents reduce the sunscreen's SPF by up to one-third. When using sunscreen and insect repellent together, a higher SPF should be used and reapplied more often.

-Christina

Sun Exposure Tips

Summer is right around the corner and that generally means most of us will be spending more time outdoors, in the sun.  It is important to protect yourself from excessive sun exposure.  Take a look at these tips from the Centers for Disease Control & Prevention (CDC) to help protect yourself from excessive sun exposure and helpful first aid tips to help treat sunburn: http://www.cdc.gov/niosh/docs/2010-116/pdfs/2010-116.pdf.

Is Your Pillow Right For You?

We've all been told how important it is to get a good night’s sleep. One of the best ways to do this is to make sure you’re using the correct pillow.

How do you know which pillow is right for you? Different sleepers need different pillows. Back sleepers need thinner pillows. Side sleepers need firmer pillows to fill the space between the ear and outside shoulder. Stomach sleepers need very thin, almost flat pillows or no pillow at all.

Don’t be fooled by price tags. Just because a pillow costs more doesn't mean it is better. Sleeping with the wrong pillow can worsen headaches, neck pain, shoulder and arm numbness, discomfort, sneezing, and wheezing.

Be sure to change your pillow every 12 to 18 months. One way to test to see if your pillow is past its “expiration date” is to fold it in half. If it doesn't start to unfold on its own, it’s time for a new one. If a pillow is old, it may contain skin cells, mold, mildew, fungus, and dust mites.

Is it time for you to get a new pillow? Check out this website for tips and suggestions so you can find the right pillow for you and get a good night’s sleep.

Sweet dreams! ~ Adam Burns 

How to Avoid Computer Eye Strain

Eye strain is a common problem, especially among individuals who work or spend a large amount of time looking at a computer screen.  Check out this information from All About Vision (http://www.allaboutvision.com) on how to help eliminate eye strain:

Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.

Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it.

Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting instead.

Sometimes switching to "full spectrum" fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright. Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.

Visit http://www.allaboutvision.com/cvs/irritated.htm for more information on eye strain. 

Have a great day! ~ Christina Aaron, Customer Service

National Humor Month

April is National Humor Month! We have all heard the saying that "laughter is the best medicine" but did you know that laughing may actually have some health benefits?  Check out this article to read about some of the health benefits of laughter:

http://www.huffingtonpost.com/2012/04/25/national-humor-month-laug_n_1441488.html

So, take some time to laugh today - it's good for you!

Whole Grains

Looking for an easy way to eat healthier? Try switching to whole grains. According to healthcastle.com, whole grains are often a better source of beneficial phytochemicals and antioxidants than fruits and vegetables, and are a good source of B vitamins, Vitamin E, magnesium, iron and fiber.

Whole grains decrease cholesterol levels, blood pressure, and blood coagulation, reducing the risk of heart disease and have been found to reduce the risks of many types of cancer. For diabetics, whole grains may help regulate blood glucose.

Common types of whole grains include:

• wild rice
• brown rice
• whole wheat
• oatmeal
• whole oats
• barley
• whole rye
• popcorn

It is recommended that all adults eat half their daily servings of grains as whole grains – that’s at least 3 servings per day. So reap the rewards whole grains have to offer, and try incorporating them into your diet.

Have a great week! ~ Adam Burns, Accounting Assistant

8 Valentine's Treats Under 80 Calories

Chocolate-Dipped Strawberries

74 Calories

2 strawberries dipped in 1 tablespoon Baker’s Dark Semi-Sweet Dipping Chocolate

Hershey’s Special Dark Chocolate

79 Calories

22 pieces of Hershey's Special Dark Pieces

White Hot Chocolate

68 Calories

1/2 tablespoon Ghirardelli Sweet Ground White Chocolate Powder with 1/2 cup skim milk and a dash of cinnamon

Chocolate Sticks

60 Calories

5 MarieBelle La Famille Fine Chocolate Sticks

Valentine’s Cookie

79 Calories

Valentine’s Lace Cookie from Flour

Mini Chocolate Fondue

69 Calories

1/3 ounce melted dark chocolate chips with 10 miniature marshmallows

Berries and Whipped Cream

54 Calories

10 raspberries with 1/8 cup light whipped topping

Happy Valentine's Day! ~ Christina Aaron, Customer Service

National Children's Dental Health Month

Every February the American Dental Association (ADA) sponsors National Children's Dental Health Month (NCDHM)! Oral health is extremely important and starting children out with good oral health habits is an excellent way to make sure they keep their teeth and gums healthy for years to come.  Here are some tips to help ensure your children have outstanding oral health:

• Take your children for their semiannual dental visits
• Avoid snacking between meals
• Brush teeth twice daily (don't forget to brush your tongue!)
• Floss teeth every day
• Avoid excessive sugary drinks and candies 
• Do not put your infant to bed with a bottle
• Talk to your dentist about fluoride treatments and sealants 

Also, check out the ADA's website (http://www.ada.org/5578.aspx) for fun activities your children can complete for NCDHM.

Flu Prevention Tips

The holidays have come and gone and we are left with the nasty gift of the flu season. For many of you, this blog post is coming out a wee bit late. However, here are some ways to help prevent the infection of the flu this cold season.

 

-WASH YOUR HANDS!

-Drink plenty of Water

-Exercise

-Eat an Organic plant based diet

-Take a vitamin D supplement

-Take Probiotics

-Eat elderberry syrup

-Use essential oils

-Get your omega-3s!!

I hope these tips help keep the mean old flu away!!!

~Jean Sauder, Administrative Assistant - Safety Office