Author Archives: argerlac

How much water?

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How much water should I drink?

Without water, you would die in a few days. So it’s important that you get enough water. But how much water is enough? Experts generally recommend that you drink six to eight 8-ounce glasses of fluid every day. But it doesn’t have to be all water. You could satisfy some of your fluid needs by drinking milk, tea, soda, coffee, or juice, which are composed mostly of water. Just remember that juice and sodas are high in sugar. Many fruits and vegetables, such as watermelon and tomatoes, are also mostly water.

If you’re being physically active and sweating a lot, you’ll need more fluid. You’ll also need more if the weather is hot. Women who are pregnant should drink about 10 cups of fluids daily. And women who breastfeed should drink about 13 cups of fluids daily.

It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you’re thirsty, you may already be a bit dehydrated. On the other hand, you don’t need to be constantly carrying around water bottles and drinking lots of water. You are probably getting all the fluid you need if you are rarely thirsty and you produce a little more than six cups of colorless or slightly yellow urine a day. Dark urine can be a signal that you need more fluid.

http://www.womenshealth.gov/fitness-nutrition/nutrition-basics/water.html

 

Butler Walking Options

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THE BENEFITS OF WALKING DURING THE WORKDAY

I am a student seeking a graduate certificate in the Hinkle Academy for Wellness and Sport Leadership and am currently working on my final capstone project. As a Butler University alumni and current staff member, I have identified a key area where our organization can make impactful strides.  I recognize a need for greater focus on wellness during the workday and hope that my initiative will inspire others to leave their desks during a break to feed their mind, body and spirit.

I came across a study early in the year that alarmed me – in a positive way. Did you know that workers who exercised at least 30 minutes throughout the work day reported an average performance boost of 15%?  This study, performed by the American College of Sports Medicine, found that of those employees, 60% said when they exercised they felt their time management skills, mental performance and ability to meet deadlines improved (Stenson, 2005). Plus, the employees who participated in the study also said they were less likely to succumb to post-lunch energy dips if they exercised earlier in the day.

My idea was to focus on one form of exercise that I already see staff and faculty doing on campus. I recently completed a survey to learn more about our community’s walking habits.  Here were my survey results at-a-glance:

  • We had 115 participants
  • 83 of the 115 participants walk during the workday
  • Of those 83 participants, 66% do not know the exact distance that they walk
  • The most common reason why participants walk during the workday is for more energy
  • Of the 115 participants, 20% walk only outdoors and 80% walk indoors and outdoors
  • 0% walk only indoors
  • The most common reason why participants do not walk during the workdays is because they do not have time to get away from their desk
  • Of the 115 participants, 78% did not know that Butler has a walking group

You can find more details and project notes here.

What was concerning was that 20% walk only outdoors. What do they do when the weather does not cooperate?  Do they still get their daily exercise in?

As a result of my project, I created indoor walking maps that can be found at this link.  These maps were designed to fit your needs as an employee and are each inspired by each pillar of the Butler Way.

So let me ask you a few questions. What do you do during the workday to stay focused and to help you gain more energy?  While we all love a quick caffeine fix, I urge you to consider getting at least one short walk in during the workday.  Not only can this support healthy work habits, it can increase your endurance and help you build relationships at work – this is the cornerstone of the Butler Way.

Molly Martz – Guest Contributor

Stenson, J. (2005, November 12). Exercise May Make You a Better Worker. Retrieved May 13, 2016, from http://www.nbcnews.com/id/8160459/ns/health-fitness/t/exercise-may-make-you-better-worker/#.V4YsC9IrKCh

New Non Dairy Choices

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What’s New in the Dairy Aisle?

What would your morning latte or cereal be without milk? Dairy products add variety to the diet, and are rich in protein, calcium and vitamin D. For those on dairy-free diets, there are many substitutes, too. Here’s what’s trending in the dairy aisle.

Americans are gradually passing up cow milk in favor of many new plant-based milk alternatives. Yogurt and kefir are gaining popularity and market share.

Sales are up for Greek and Icelandic yogurts. Try them and you’ll see why — they’re thick and creamy, with more protein and less sugar than regular yogurt.

Savory yogurt is a new innovation. Flavors such as tomato, beet and sriracha mango are popping up, and contain less sugar than traditional sweet varieties such as vanilla, peach and strawberry. You can also find nondairy yogurt made from coconut, soy and almond milk.

Sales are also up for kefir, a fermented milk drink made with kefir grains that create a slightly fizzy, tart taste. The fermentation introduces healthy probiotic bacteria, which is good for the digestive system.

Nondairy milks account for more than a billion U.S. dollars in annual sales. Almond milk is fueling this growth, with cashew, flax, soy and hemp-based milks becoming popular, too.

Most alternative milks are enriched with calcium and vitamin D to meet the levels in cow’s milk, but they fall short on protein. Soy milk is the only alternative that’s naturally high in protein — with about 8 grams per cup, it’s just like cow’s milk (almond and hemp milk have <1 g).

The key to choosing a good milk alternative? Ensure it’s high in protein, low in sugar and enriched with vitamins and minerals.

By Cara Rosenbloom, RD

http://www.personalbest.com/PersonalBestHealthlines/ViewIssue.aspx?issue=891

Spicy Roasted Chickpeas

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chickpea ingredients

  1. Preheat oven to 425°F.
  2. Line a large rimmed baking sheet with foil. Drain and rinse chickpeas; add to the baking sheet. Using a few paper towels, blot the chickpeas to remove excess liquid.
  3. In a small bowl, combine the oil and spices. Mix to combine. Pour oil over chickpeas; using a spatula or hands, mix together so chickpeas are coated with spices.
  4. Roast chickpeas in the preheated oven until crispy, about 35 minutes, rotating and shaking the pan halfway through the cooking process. Remove from oven and serve.

Chickpea Nutrition

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Recipes/Spicy-Oven-Roasted-Chickpeas—Hot-Chicks_UCM_485712_RecipeDetail.jsp

 

 

A Healthful Weight

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Tips – Eat Well: A Personal Approach to a Healthful Weight

Eating Apple

  • Set a personal weight-loss goal and write it down. Start with a goal of losing about 10 percent of your current body weight.
  • Keep a food diary for one week. Write down everything you eat and drink.
  • Pay attention to what you are eating now and why. Identify the sources of your personal “hidden” calories, such as eating your child’s leftovers.
  • Substitute fat-free or low-fat milk for whole milk, and save about 65 calories for each 8-ounce serving.
  • Watch nutrition labels: Products labeled “low-fat” can be high in calories. For example, low-fat yogurt can be high in calories. Enjoy fat-free, no-sugar-added yogurt instead for a fraction of the calories.
  • Include high-fiber foods, such as whole grains, fruits, and vegetables, in your diet. They take longer to digest, so they make you feel full longer. In addition, many fruits and vegetables contain water, which provides volume but not calories.
  • Cut your favorite candy bar into bite-size pieces. Wrap each piece in plastic wrap, and store the pieces in the freezer. When a sugar craving hits, unwrap and eat one piece. By the time the candy thaws in your mouth, your craving may be satisfied.
  • Identify the nonessential, high-calorie foods you buy out of habit. Stop buying them! If they’re not in your pantry, you won’t eat them.
  • Make extra amounts of your favorite low-calorie foods and freeze individual portions. It’s an easy way to control portion size and have handy options available for last-minute meals and snacks.
  • When eating out, consider having two low-calorie appetizers instead of an entrée. It will help you feel satisfied and full without splurging on calories.

http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/No-Fad-Diet-Tips_UCM_305838_Article.jsp#.V31OsssUWM9

Need More Tranquility In Your Life?

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Status Update: Unplugged

Our digital tools help us work, learn and connect faster. With the advent of smartphones and tablets, time spent using mobile devices has increased 70% in the U.S. since 2012.

More than two-thirds of teens own smartphones and a third own tablets. And many adults are also relying more and more on their mobile devices for work, social media and web-based entertainment.

However, too much time spent online with any device can lead to what the American Psychiatric Association calls Internet Use Disorder. Signs include using the internet to escape responsibilities; spending more time online; discontinuing other interests; and trying unsuccessfully to reduce or stop online usage.

Researchers are learning more about the mental effects of heavy technology use — teens and adults alike can develop mental health problems including sleep disorders, depression and stress.

Is it time to downsize your daily cyberspace quota? Try this:

✒Use an app that monitors phone and, yes, app usage.

✒List things you’ll do when you unplug.

✒Set boundaries for plugged-in time for you and your kids.

✒Identify networking activities to omit.

✒Unplug to enjoy other pastimes.

✒Exercise — every hour of screen time means time spent sitting.

✒Post away messages so everyone knows your response schedule.

Digital tools are designed to make life easier, not to dominate it.

http://www.personalbest.com/PersonalBestHealthlines/ViewArticle.aspx?article=4937