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.