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WELLNESS CONNECTIONWhat is Body Composition?By Michael Brazeal, M.A., Director of FitnessOctober 29, 2009 - 9:00AM Being thin does not mean the same thing as being lean and healthy. It is quite possible to be "overweight" according to height-weight charts or body weight relative to height, body mass index (BMI) and still be lean. Therefore, we need to shift from focusing on the weight on the scale to understanding what percentage of that weight is fat. The best way to do this is by measuring body composition. Body composition testing measures the makeup (fat mass and fat-free mass) or quality (percentage of body fat) of an individual's body. This allows a health or fitness professional to determine an ideal body weight, and then develop a personalized fitness and nutrition plan to achieve that goal. Height and weight charts and BMI are based on population averages. In other words, they do not account for individual differences. Leanness refers to the makeup or quality of an individual's body mass or body weight. Health and fitness professionals use various methods to determine one's percentage of body fat (ratio of fat to muscle). Several methods exist to measure body fat. Some of the more popular are skin-fold testing, bioelectrical impedance, underwater weighing and the BOD POD. Skin-folds assess body composition by measuring the thickness of a fold of skin taken at various sites on the body. This technique can vary in accuracy by 5 - 8%. You may have seen scales at your local department store that claim to measure body fat. These scales pass a small, nearly undetectable electrical current through the body to measure the conductivity through fat, muscle and water. Unfortunately, they are neither very accurate nor reliable. Underwater weighing and BOD POD assessments represent the "Gold Standard" in body fat testing due to their accuracy and reliability. The BOD POD, like underwater weighing, measures whole body density. This is the hallmark for accurately measuring percent of body fat. Unlike underwater weighing, the BOD POD does not require the person to be submerged underwater while holding his/her breath. Instead, the person sits relaxed in the BOD POD. In less than 15 minutes, body composition is measured within a two percent margin of error through air volume displacement. Another benefit of using body composition testing is that a decrease in body fat percentage can be measured for someone who is engaged in an exercise and nutrition program. Oftentimes, increases in muscle massage offset body fat weight loss which can be discouraging when the pounds aren't melting away on the scale. Retesting is generally recommended in eight to 12 weeks to monitor changes in muscle, fat and total body weight. Based on epidemiologic studies, it is generally agreed that a healthy range of body fat is 15 - 20% for men and 22 - 28% for women. Research shows that values above the healthy range pose a higher health risk. Excess body fat is associated with heart disease, high blood pressure, diabetes, certain cancers and various joint diseases. On the other hand, too little body fat can impair normal physiologic functions. Basically, a leaner body is a healthier and better performing body. Incorporating permanent lifestyle changes such as regular physical activity, proper nutrition and stress management techniques can make you a lean machine that will ultimately improve the quality and quantity of life. To learn more about the BOD POD body composition testing, fitness, nutrition or weight loss programs contact a Guest Services Coordinator at (818) 575-1114. Rated by 0 people: Ten Tips for Sleeping WellOctober 21, 2009 - 3:30PM 1. Create a sleep environment that is dark, quiet, comfortable and cool. Make sure pillows and mattresses are comfortable and supportive. 2. Try to eat at least two hours before bedtime. If eating early is not an option, a bedtime snack that is high in carbohydrates stimulates serotonin, which aids sleep. Suggested snacks include whole wheat toast with natural peanut butter, banana and honey served with chamomile tea or old-fashioned blueberry oatmeal topped with non-fat vanilla yogurt, almonds and honey. 3. Avoid caffeine after 3 p.m. Avoid spicy foods, protein and alcohol two hours before bedtime. 4. Try not to watch television or utilize a laptop computer at least 30 minutes before bedtime or in bed. 5. Refrain from strenuous exercise two hours before bedtime. Try relaxing stretches and yoga. 6. Establish a bedtime routine such as drinking a cup of non-caffeinated herbal tea, soaking in a warm bath or listening to soothing music. 7. Do not stress if you feel you are not getting enough sleep. Try not to look at the clock in the middle of the night. 8. If lying awake for more than 20 minutes, get up and engage in a relaxing activity such as reading. 9. To improve the 24-hour sleep-wake cycle (circadian rhythms), establish consistent rest and activity patterns from day to day. Studies also show that regular exposure to bright or outdoor lights, especially in the late afternoon, stabilizes those rhythms, enhancing the quantity and quality of your sleep. 10. Develop a ritual to break the connection between sleep and the day's stressors. One method is to make a list of any pressing issues, along with a possible plan for dealing with them. Another is to keep a favorite photo nearby that has a calming effect. Rated by 0 people: Smart Investment for Organizations: Health of Their WorkforceBy Siobhán M. Palmer, R.N., Director of Medical OperationsOctober 13, 2009 - 11:00AM Employers cannot afford to ignore the fact that 87.5% of healthcare claims costs are due to an individual's lifestyle1. In the United States, where payroll is normally the highest expense an employer has, we face a trend of escalating healthcare costs. At some point, these costs could exceed payroll. This spiraling trend negatively impacts an organization's bottom line and the economy of the country as a whole, as companies continue to outsource labor and relocate to countries where healthcare is cheaper. An organization's healthcare costs are not the only problem. Poor health reduces productivity due to absenteeism and presenteeism. (Presenteeism is the measure of lost productivity cost due to employees actually showing up for work, but not being fully engaged and productive mainly because of personal health and life issues). A study by JOEM (Journal of Occupational and Environmental Medicine) researchers found that four organizations spent $2.4 million total dollars on medical and pharmacy claims for common health conditions but the lost productivity costs were calculated to be $10.3 million (more than four times greater). Today, more than 62% of America's businesses have some form of health promotion initiative, ranging from smoking cessation programs to onsite gyms, massage therapy and multiple online tools2. For a wellness program to be effective, it has to be comprehensive and easy for employees to understand. The most successful wellness programs have an element of self-care in them. For example, educating employees on how to use online tools or directing them to nurse hotlines could help reduce unnecessary visits to the doctor or emergency room3. The most important factors in facilitating wellness for employees are primarily education about lifestyle modifications and then providing tools to help them make change. A workforce that eats healthfully and exercises, not only reduces healthcare costs but increases employee morale, reduces workers' compensation claims, enhances employee loyalty and increases productivity. What works when you are implementing a wellness program? Incentives work. Paying your employees to participate in wellness initiatives has shown to be very successful. Even small shifts toward healthy behavior can have a lasting and sustainable effect on employee longevity. Examples of ways to incentivize employees: reducing their insurance premiums for taking a personal health assessment or paying them cash to take nutrition or stress reduction questionnaires or to participate in chronic disease prevention classes. Why not reward your top performers by sending them on a wellness retreat? This helps them on a personal level, often causing them to become advocates for what they have learned when they bring the information back to your organization, positively influencing other employees. When you are implementing a new wellness strategy, immersive off-site programs can be very beneficial for your key decision makers and those who are change catalysts within the organization. Wellness initiatives are most successful when the leaders in the company are on board and lead by example. Providing your leaders with a personal "Aha" experience and showing them the numbers that affect the organization's bottom line can really get the ball rolling. Companies that have successfully implemented these programs such as Motorola, Xerox, Citibank and Johnson & Johnson have already reported millions of dollars in savings due to decreased costs in expenses related to poor employee health4. Footnotes 1. Indiana University-Purdue University, Fort Wayne (IPFW) Study, 2006 2. Society for Human Resources Management, 2006 3. 25% of doctors visits and 55% of ER Visits unnecessary. U.S. Department of Health and Human Services, 2006 4. Wellness Councils of America, The Cost Benefit of Worksite Wellness, 2002 and Journal of Occupational and Environmental Medicine, 1999 Rated by 0 people: Influenza UpdateBy Jonathan Cole, M.D., Medical DirectorOctober 07, 2009 - 9:30AM The flu vaccine, either nasal spray Flumist or an injection, is a safe and effective way to prevent the flu. Because of the recent emergence and prevalence of swine flu, the prevention of typical flu has taken on increased importance, especially in the workplace and schools. Who should be vaccinated? • Anyone who wants to reduce the likelihood of becoming ill with influenza or spreading influenza to others • People 65 years of age and older • Children ages 6 months to 18 years of age • For a list of other appropriate groups, please refer to the CDC vaccine information statement here. Note: Individuals who have had severe reactions to the flu vaccine in the past as well as persons with allergies to eggs should not receive the vaccine. What can you do to prevent the spread of the flu? • Obtain the flu vaccine • Avoid close contact with people who are sick • Cover your nose and mouth with a tissue when you cough or sneeze; dispose of it immediately. If a tissue is unavailable, cough or sneeze into your sleeve • Wash your hands after you cough or sneeze. Use soap and warm water, or an alcohol-based sanitizer if hand washing is not available What can you do if you get the flu? If you do get the flu, stay home from work or school and keep your distance from others. The use of certain anti-flu medications such as Tamiflu and Relenza can lessen the severity and duration of the illness. They are most effective if started within 48 to 72 hours of the onset of symptoms. These medications are generally safe and can be used for protection for those who are in close contact with you should you come down with flu symptoms to prevent spread of the disease. Of course, if you or a member of your household should come down with typical flu-like symptoms, we encourage and recommend that you contact your healthcare provider immediately. Rated by 0 people: Breast Cancer: Take Prevention Into Your Own HandsBy Paulette Lambert, R.D., CDE, Director of NutritionOctober 02, 2009 - 1:30PM Here are some prevention strategies. Maintain ideal weight. Nothing lowers risk as much as this strategy. Weight gain later in life, especially after menopause, substantially increases risk. Excessive fatty tissue increases circulating estrogen in the body; breast cancer is linked to how much estrogen we are exposed to in our lifetimes. Limit alcohol. There is now a strong link between alcohol and breast cancer. The type of alcohol does not matter, but the amount does. Limit to one drink per day (5 ounces of wine or 1 ounce of hard liquor). Every drink above that amount raises risk by 35 percent! For those considered to be at high risk for breast cancer, it is recommended to avoid alcohol completely. Eat less fat overall. Replace unhealthy fats with healthy ones such as such as those high in Omega 3 oils, such as flax seed, fish, nuts, and seeds as well as olive and canola oils. Eat your fruit and vegetables. Think of produce as "edible medicine" and eat seven to 10 servings per day. Fruits and vegetables contain protective antioxidants and cancer- fighting phytochemicals that your body needs daily. Avoid toxins in food. Use organic dairy, meats, and poultry when possible. Avoid all nitrate-preserved foods such as deli meat, bacon, and sausage. Eat organic produce when possible. Go quasi-vegetarian. Try for three to seven meals per week using vegetarian proteins such as beans, lentils, nuts and nut butters, high protein pasta with vegetables, and unprocessed soy foods. Since soy is still controversial, limit soy foods to no more than two servings per day and avoid high concentrations through soy supplements. October is national Breast Cancer Awareness month. This article originally appeared in Organic Spa magazine, September-October 2009. Rated by 0 people: |
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Recent PostsOctober 29, 2009 - 9:00AMWhat is Body Composition?By Michael Brazeal, M.A., Director of FitnessOctober 21, 2009 - 3:30PMTen Tips for Sleeping WellOctober 13, 2009 - 11:00AMSmart Investment for Organizations: Health of Their WorkforceBy Siobhán M. Palmer, R.N., Director of Medical OperationsArchives |
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