by Fern Shaw | Jun 17, 2014 | Health and Hydration, water cooler, Water Coolers
Last week in Part I, we were all about bad nutrition and productivity and skipping lunch. This week, the debate continues with mentions of the (for some) dreaded broccoli, superfoods and eating well at work.
Two journalists battled it out; one had spent time working in France, where lunch was always taken away from one’s desk. The other said that she would far rather power through her lunch break and have her sandwich at her desk as it would give her more time after work to spend with her family.
It would seem that having lunch away from your desk is the way to go, according to studies at the University of California. Taking the time out of your work environment gives your brain a breather and allows your brain to ‘power up’ and go back to work refreshed and ready for the next haul. Sitting at your desk doesn’t allow for that brain refresh. I’d say it’s similar to power napping, which I do and believe it works. (That’s a whole other topic for another blog).
Superfoods
*In the nineties, it was all about organic food. Then along came the concept of “superfoods,” a term used to describe foods that are supposedly really, really good for you. But it turned out to be more of a re-branding exercise for otherwise fairly mundane supermarket produce, like berries. And if you ask a scientist, the term superfood actually means something completely different. It’s used in academia to refer to calorie-dense food, like chocolate (aha!).
Broccoli
Apparently, the little green forest trees (as I like to call them), have been shown to help the immune system to clean harmful bacteria from the lungs. A compound found in the vegetable is now being trialled as a treatment for people with lung disease.
To ensure that the lungs function correctly, white blood cells called macrophages remove debris and bacteria that can build up in the lungs and cause infection.
**This cleaning system is defective in smokers and people with chronic obstructive pulmonary disease (COPD) – a combination of emphysema and bronchitis – who suffer from frequent infections.
Now, researchers have figured out that a chemical pathway in the lungs called NRF2, involved in macrophage activation, is wiped out by smoking. They also found that sulphoraphane, a plant chemical that is made by broccoli, cauliflower and other cruciferous vegetables when damaged, such as when chewed, can restore this pathway.
A brief aside here – I’m not lauding cauliflower because people have been raving about ‘delicious, creamy’ cauliflower mash that you make in place of mashed potato. Problem is I don’t have a blender, so I tried to hand mash the cauliflower. Let’s just say that cauliflower will not be darkening my door again, for some time.
Eating well
When surveyed by researchers from Nottingham University, staff at the UK’s National Health Service said they felt they had a responsibility to set an example for healthy eating at work. But the American Journal of Public Health found that for healthy eating habits at work to take any effect, workers’ families also had to get on board. What people eat at work is linked to their overall lifestyles and attitudes to nutrition.
I must say I do like the can-do attitude of the people at the NHS. Overall, I think it is important, as your working day takes up a lot of your hours awake (bar those power naps), to make sure that the powers-that-be in your work environment focus on your well-being too. Is there a water cooler? A water boiler? A hot drinks dispenser? Are there kitchen facilities at your workplace? Some type of eating station?
If not, perhaps you should squeak up and point out to said powers the clear benefits between nutrition and productivity.
*Excerpts from an article in Quartz.
**Excerpts from an article in the New Scientist
by Fern Shaw | Jun 2, 2014 | Health and Hydration
There’s no avoiding it. Work an eight-hour day (or longer) and you’ll have to stop to eat at some point. Be it a questionable sandwich or a lavish lunch, workers need grub. But what should you eat to achieve maximum results? And is skipping lunch to polish off that e-mail really such a bad thing? In this 2 part blog, we have a look at both sides.
Eating in the office canteen is good for you. In Finland, at least.
The Finnish have done a lot of research into workplace eating habits. One study by the Finnish National Institute for Health and Welfare found that workers who ate in office cafeterias, compared to those who brought in packed lunches, were eating more fruit and vegetables. This has a lot to with the fact that in Finland, food provided in canteens must meet national nutritional guidelines.
To be sure, the wisdom of eating in a canteen does depend on the quality of what’s on the menu. Staff interviewed at Barnsley Borough Council in London described the food in their cafeteria as “stodgy” and more suited to manual labourers.
Skipping lunch is bad for you.
As explained in his book about workplace eating habits, Christopher Wanjek found that workers who skip lunch are more stressed, less productive and only end up snacking in the afternoon anyway.
The endless cycle of bad nutrition and low national productivity.
Poor eating choices affect productivity. In fact, it causes this shame spiral:
There’s a lot that has gone into this debate. Next week, in Part II, we’ll thrash this out further. For now, at least we know one thing that’s crystal – keeping yourself hydrated at work can only be good for you. Until next week … drink up!
Excerpts from an article in Quartz.
by Fern Shaw | Mar 26, 2013 | Health and Hydration
Hydration
Verb
A compound, typically a crystalline one, in which water molecules are chemically bound to another compound or an element.
Noun
Cause to absorb water.
Hydration
The process of combining with water; is usually reversible.
Further than the noun and the verb of the word, what is the big, fat, hairy deal with hydration? Is it just a buzzword? A trend? Or, is there actually something more to it?
Short answer:
Yes!
Elaborate:
Well, perhaps hydration is a bit of buzz word and 2 decades ago, we, similar to our animals, referred to our being needed to be kept hydrated as being kept ‘watered’, however, the importance is the same – drinking sufficient water is essential to humans – in fact, it is an absolute necessity.
Why?
Water makes up approximately 70 per cent of an adult’s body, so as petrol fuels an engine to make it run, water is the fuel that runs our bodies (and brains etc. etc).
For a car engine, it’s pretty simple, no fuel, no motion, but for humans, a little more dramatic – you could be doing yourself harm by not keeping hydrated – to the point where you can hardly function and potentially exacerbate any deficiency or illness you may have.
Next week, perhaps you’d like to gather around the water cooler with me for more detail about the importance of drinking the aqua whether at the workplace, the home space or schmoozing the FaceBook.
by Fern Shaw | Jan 30, 2013 | Health and Hydration
Even if you’re making an attempt to stay better hydrated, you may be ingesting dehydrating substances without even realizing it.
Sodium is a big culprit
When you eat salty foods, your cells tell your brain that you’re thirsty. Examples of foods high in salt are fast foods, potato crisps, tinned foods, deli meats and condiments like tomato sauce (ketchup), mustard and salad dressing.
Sugary drinks also contribute
Much like salty foods, sugary drinks also tell your brain that you’re thirsty. Try to avoid these – fizzy, energy and sports drinks as well as over sugared coffees and cocktail drinks.
Instead of eating and drinking these dehydration-inducing foods and beverages, drink more water, and add these top superfoods to your diet for optimal health and antioxidant levels.
Blueberries
Yielding antioxidants, vitamin C and anti-inflammatory properties, a handful of these berries daily in season can do wonders.
Fatty fish
Fatty fish with omega-3s include salmon, herring, sardines, and mackerel. Make sure that you only buy fish off the endangered list.
Soy
This does not mean using enough soy sauce to turn your sushi rice another colour. Soy sauce has an high sodium content. Clean and simple soy is recommended. Soy in this category includes tofu, soy milk, and edamame. Edamame, for the curious, are green soybeans boiled or steamed in their pods and it’s very trendy to be seen eating edamame.
Fibre
Some great options for getting more fibre in your body are:
- Beans. Think three-bean salad, bean burritos, chili, soup.
- Whole grains. That means whole-wheat bread, pasta.
- Brown rice. White rice doesn’t offer much fibre.
- Popcorn. It’s a great source of fibre.
- Nuts. Almonds, pecans, and walnuts have more fibre than other nuts.
- Baked potato with skin. It’s the skin that’s important here.
- Berries. All those seeds, plus the skin, give great fibre to any berry.
- Bran cereal. Actually, any cereal that has 5 grams of fibre or more in a serving counts as high fibre.
- Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fibre.
- Vegetables. The crunchier, the better.
Tea
The antioxidant powers of tea are present in both black and green tea. Try these tips on switching from fizzy drinks to water for the added effect of consuming more tea while you’re drinking less fizz.
Calcium-rich foods
Many health-conscious men and women tend to stay away from dairy products for fear that they contain fat, but calcium is necessary for the body. If you’re scared of the cheese and milk, take a calcium supplement.
by Fern Shaw | Dec 13, 2012 | Health and Hydration
Encourage your children to eat water-rich foods
At home and in the lunchbox, encourage your child to eat water-rich foods like grapes, watermelon, cucumbers, carrots, and tomatoes.
Float slices of fruit (such as lemons or limes) in a jug of water
Or be creative with strawberries, clementine segments and any other colourful fruit.
Let your children drink what they want – within reason
Water is always going to be the healthiest drink for both children and adults, but if plain water makes them turn their noses up, give your children a little more freedom. Milk, natural juice, and flavoured water all work. However, to help them avoid a caffeine or sugar addiction early in life; never let them try fizzy drinks (or worse, take one to school). Hydrated children are happy children.
Give your child a straw.
It may sound strange, but we actually drink more when we’re drinking through a straw. With a straw, kids will be encouraged to drink more fluids, and they may enjoy the fun factor of having a straw in their favourite colour.
Use ice cube trays that make fun shapes and use those ice cubes in your child’s water
Nothing quite like the fascination of watching an ice cube shape melt while drinking your water and should the ice cube drop or fall, no mess apart from a little puddle!
Take your child to pick out a new, special cup
Young children are big on ‘ownership’, especially when there are siblings, so once they have their own individual drinking cup, this will encourage them to use their cup for drinking from.
