WELLNESS 2022:
"Teamwork Makes the Dream Work"
ESHCA Wellness Newsletter
February 2022
|
|
Fight Chronic Disease:
Avoid Late Night Snacking
|
|
Excess body weight is a leading cause of chronic diseases (heart disease, stroke, high blood pressure, type 2 diabetes, etc.). As a result, weight loss has become a $70 billion dollar per year industry ripe with fraud. According to an article published by AARP, "bogus diet products and programs ranked #1 among health care scams reported to the Federal Trade Commission, accounting for more than a third of such complaints in 2020".
Can weight loss be accomplished with simple lifestyle changes? A recent study (Brigham Young University) examined 1 simple lifestyle change that could help with weight loss/control (read the article):
-
Hypotheses: the study tested the long standing advice of Registered Dieticians suggesting one should eat dinner earlier and avoid late night snacking.
-
Study: For 2 weeks, 29 young men abstained from ingesting calories (water was okay) between the hours of 7pm and 6am (referred to as Intermittent Fasting). Among other variables, participants recorded their daily food intake and weight. Note: 7pm was considered later than ideal but gave participants ample time to deal with busy schedules and get dinner in.
-
Results: The average weight loss was nearly 1 pound for the two weeks.
-
What explains the weight loss: On average, participants lowered their daily caloric intake by 238 calories.
- This is consistent with the standard formula for weight loss:
- 1 pound = 3,500 calorie deficit
- Interestingly, fat intake reduced greatly while protein and carbohydrate reduction was much more conservative indicating late night snacks consisted of higher fat options.
Conclusion: One pound weight loss over 2 weeks does not sound like much but consider over the course of one year that would be 26 pounds. Being consistent with simple lifestyle changes pays dividends. Review strategies to avoid late night snacking. In addition to weight loss, intermittent fasting has demonstrated a number of positive effects including the improvement of blood glucose.
|
|
$25 February Incentive Challenge: Practice Intermittent Fasting!
- 1) Commit to and record 12 days where you did not eat between the hours of 7pm and 6am.
- Adjust times to meet your schedule if necessary!
-
2) Download and record on the Intermittent Fasting Log.
-
3) At the end of 12 days return via email (good cellphone picture works), mail, or fax. If you are unable to print, make your own log or send me the information within the text of an email, I will take it.
- Objective: Stop night snacking
- 4) Challenge starts on February 1st and goes through March 15th (last day to send in logs).
- 5) FYI, although all members of the household are encouraged to participate, only 1 incentive card can be issued for each member-household with the exception that more than one employee-member lives in a given household.
|
|
The Great Chicken Wing Debate:
Baked or Fried?
|
|
Amaze Friends and Family with a healthy "Super Bowl Smorgasbord" that includes vegetables, protein, and dessert!
"Kickoff" your meal with a healthy start:
|
|
"Tackle" the tough issues, should chicken wings be baked or fried?
-
Buffalo Chicken Wings (baked)
- If you haven't tried them, baked Buffalo Chicken Wings are delicious and have many benefits:
- 1) Cut fat, sodium, and calories (serving size = 2 wings)
- Baked: 163 calories, 4.5 grams of fat, and 170mg of sodium
- Fried: 309 calories, 21 grams of fat, and 1,000mg of sodium
- 2) Chicken Wings at restaurants are pricey, sometimes listed at "Market Price".
- C'mon man! This is chicken, not lobster! Reduce the cost by buying a 5-pound bag at the grocery store and baking them at home!
- 3) Baking is much cleaner and easier to clean up!
|
|
|
"Fantastic Finish", make sure you include dessert:
|
|
|
|
|
|
|
