Category: Employee Wellness

WOW Tip of the Week – The Value of Veggies

vegetables in wooden crate

People who eat fruits and veggies as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.  Overall healthy diets rich in fruit and vegetables may also reduce risk for heart disease, including heart attack and stroke, protect against certain types of cancers, and those veggies with higher fiber content may reduce the risk of heart disease, obesity, and type 2 diabetes.  Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.

Vegetables are key players when it comes to weight loss or healthy weight management. Most vegetables are naturally low in fat and calories and have zero cholesterol. Just keep in mind that sauces or seasonings may add fat, calories and/or cholesterol.  Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

What is the nutritional value of veggies?

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.

  • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
  • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Always check with your provider or registered dietitian if you have a medical condition to see what healthy eating plan is right for you.

http://www.choosemyplate.gov/vegetables-nutrients-health

All information taken from www.choosemyplate.gov

 

WOW Tip of the Week – Tobacco

cigarettes in lungs

Did You Know…

  • tobacco use is the leading cause of preventable illness and death in the United States? (Source: U.S. Department of Health and Human Services)
  • tobacco kills 480,000+ Americans each year, equivalent to 1,300+ people each day? (Source: American Lung Association)
  • there are thousands of deadly chemicals in cigarettes-including cancer-causing chemicals, toxic metals and poisonous gases?
  • Minnesota spends $2.06 billion annually in healthcare costs? (Source: American Lung Association)
  • you can reverse many of the negative health effects of tobacco if you quit?

FirstLight has a tobacco cessation program in place to help our community quit tobacco-for good! Call 320-225-3356 if you are interested in learning more.

WOW Tip of the Week: Weight Loss and The New Year

lose-weight-resolution

With the Employee Weight Loss Challenge right around the corner, and weight loss being the #1 resolution in the New Year for most Americans, it is good to remember the concept of: slow and steady wins the race.

Trying to lose weight quickly with fad diets, deprivation, and detoxes may work for a short time, but research proves that a majority of people gain this weight back and more within two years.  I know if I spent the time, energy and money to lose weight I would want the hard work of that weight loss to last, not have to turn around and have to try something else in a year.

In order to be successful at weight loss, it might be a couple big changes that you make, or it might be a few small changes.  Strategies will be different for everyone depending on your situation.  One small step could be just keeping track of what you eat in a food journal.  Another would be committing to exercising 15 minutes each day.

Be mindful of healthy weight loss, which is about 1-2 pounds per week.

With the New Year approaching, think about sustainable changes you can make that will have a positive impact on your weight, along with your overall health.

 

 

WOW Tip of the Week – Use the resources around you

Sometimes it is easy to forget about the fitness resources we have around us.  Out of sight, out of mind. Take a look around the organization and see what resources you can tap into that will help maintain or improve your fitness level during the winter months.

Here are a few tips:

  • Use the employee gym.  This is a wonderful resource for all employees and it is FREE of charge + it is open 24/7.  It’s a breeze to hop on a bike, treadmill and elliptical for a few minutes during the day. Get a badge from the ED desk to let you in to the gym if you are working out after hours.  If you work at a satellite, check with your therapy department on their policy of using gym equipment during non patient hours.
  • Walk the halls on your break and/or lunch.  If the gym isn’t your thing, take a brisk walk around the halls of the organization.  Create a loop that you like, grab a co-worker or two, and catch up on each other’s happenings while you walk.
  • Use the stairs.  Go up and down the stairs a few extra times in  row or just more frequently throughout the day.  You burn more calories than walking on level ground and it also gives a little boost to your tush.

WOW Tip of the Week-Healthy Choices at Holiday Parties

‘Tis the season for parties!  And….weight gain.  High calorie foods are pretty much par for the course over the holidays, contributing to holiday weight gain.

The average weight gain over the holidays is only 1-2 pounds.  Not bad, right?  The problem is we never actually lose this weight.  Over time, this could mean a gain of 20 pounds in a 10-year period in addition to the other pounds we may have put on during that time.

If watching your waistline is important to you, here are 5 smart ways to keep calories in check at parties this holiday season:

  1. Don’t go to a party hungry.  It’s probably not a good idea to “save up” and avoid eating all day because you have a party that evening.  This strategy sets you up for overeating later on. Eat a snack before you go so you don’t arrive at the party famished.
  2. Have a DIY Wine Spritzer.  Cut your calories by mixing equal parts of wine and club soda for a fun, bubbly drink.
  3. Outsmart the buffet.  Use the smallest plate available and try not to stack your food-single stories only!  Standing next to the food table while you mingle may have you entering the-Mindless Eating Zone. Who knows how many calories you will consume! Take your plate of food, sit down and enjoy.
  4. Look for smarter choices:  some good options are peel and eat shrimp, sweet potatoes, angel food cake, baked apples, lean ham, bruschetta, fruit, other lean meats or even a light version of artichoke/spinach dip.
  5. Don’t forget the water.  We often confuse our body’s thirst cues for hunger cues.  Keep a glass of water within reach during the party.

Some information was inspired by SparkPeople

Salvation Army Bell Ringing-Community Service Event for December

The Salvation Army Bell Ringing flyer Salvation Army Bell Bucket Pic

Once again, FirstLight employees will have the opportunity to provide bell ringing for The Salvation Army this holiday season.  All money raised is kept local for victims in 2016.  Opportunities are available in Mora, Pine City and Hinckley this year!  All you have to do is contact the coordinator in that area and schedule a time that works for you (see attached flyer for info).

This is a great opportunity to involve family members as well.

Thank you for serving and have the happiest of holidays!

click here to download the flyer The Salvation Army Bell Ringing

Community Service Committee members distribute winter gear

Kim, Sue and me with stuff

FirstLight employees collected $524.00 in coins to purchase winter items for 5 schools in our service area.

A variety of snow pants, boots, hats, mittens, ear muffs, and socks were purchased locally and delivered to elementary schools in Ogilvie, Pine City, Hinckley, and Mora over the past week.  Each school received a large WellnessFirst tote packed with winter items!  The schools were very thankful for our contribution and will work with their school social worker and teaching staff to distribute to students in need.

Thank you once again to all who contributed to this cause.