Take a Break: Vacations may be good for your health!

A study in Occupational Medicine found that people had fewer physical complaints and better mood and sleep quality three days after a vacation. The more non-stressful vacation days they had at home or away from home, the better they felt. The results lasted five weeks after their vacations!

Vacations may even prolong lives. According to Psychosomatic Medicine, one study found that men at risk for heart problems were less likely to die if they took vacations every year. Another study in Circulation showed that women who rarely took vacations had a higher incidence of heart attack and death.

So, start packing. It's good for your health!

For Healthier Eating Habits, Have a Seat!

Research shows that sitting down to eat is significantly associated with eating healthier foods, including more fruits and vegetables and less saturated fat. In contrast, eating on the go is linked to higher intake of soft drinks, fast food, saturated fat and total fat!

MAKE TIME FOR SIT-DOWN MEALS!
According to the studies, more than 35 percent of people lack the time to sit down and eat a meal. As a result, they eat while driving, shopping or working. And that means a lot of extra calories and fat, which translates into health problems such as obesity and increased risk of diabetes, high cholesterol and high blood pressure.

For better health, make more time for sit-down meals, and if possible, share them with others.

Try these simple tips:
Cook a family dinner at home. To save time, plan ahead and make enough so that you have leftovers for other meals.
Invite a friend out to lunch and try a new healthy restaurant.
Make meals a priority. Set aside time for meals as you would any other appointment.

AVOID ON-THE-GO EATING PITFALLS BY MAKING GOOD CHOICES. If you're pressed for time and forced to eat on the go, try these tips for healthier fare:

• Anticipate your hunger. Pack healthy snacks to avoid making impulse and unhealthy fast food choices. Good take-along foods include unsalted nuts, fresh fruit, string cheese and cut veggies.



• When grabbing a quick bite, choose grilled foods instead of fried. And load veggies onto sandwiches, pizza and other grab-and-go foods.



• Reduce portion sizes while eating out. Order a small or junior-sized portion. I always order a to go box with my meal and put half away to save for later before I begin eating.



• Opt for water or unsweetened tea rather than high-calorie and sugary soft drink.



• When possible, check out the nutritional value of foods before ordering. Look for foods low in fat, sodium and sugar.

The Back Rub Company offers a variety of Healthy Cooking Classes and Nutrition Seminars. Keep your employees healthy and productive all year! Contact us at 480-330-2066.

The No-Excuse 30-Minute Workout

Happy New Year! Time for Resolutions...Right?

Start 2012 off right with the No-Excuse 30-Minute Workout! Yes, you can even do it at work.

Warm up (5-minutes) - Take a brisk walk, jump rope or slow jog.

Aerobic Exercise (10-minutes) - Choose an activity you enjoy - anything that raises your heart rate and makes you breathe harder, like walking briskly, jogging or climbing stairs. Do it at least as hard as enough that you can talk but not sing.

Strengthening (10-minutes) - Try to do each exercise eight to 12 times, then rest 30-seconds to 1-minute and do another set. Do only as many as you can while maintaining good form.

1. Squats: Stand with your back to a sturdy chair, feet shoulder-width apart. Reach forward in front of your shoulders. Bend forward slightly at the hips with your back straight. Bend your knees and lower your bottom toward the chair to a count of four until you are almost sitting. Keep your knees in line with your ankles and behind your toes. Pause. Rise to a count of two.


2. Wall push-ups: Stand facing a wall. Reach forward in front of your shoulders. The wall should be just out of reach. Lean forward slightly from your ankles with your back straight and place your palms against the wall. Bend your elbows and lower yourself to the wall to a count of four. Pause. Push up to a count of two.

3. Abdominal curls: Lie down on your back. Bend your knees and plant your feet flat on the floor, hand behind your head. Point your elbows out to the sides. Lift your chin toward the ceiling and crunch to where your shoulders and upper back come off the floor to a count of two. Pause. Lower yourself to a count of two.

Cool Down (5-minutes) - Walk slowly and then stretch gently.

Did you know that The Back Rub Company offers on-site fitness classes?

Contact us at info@thebackrubcompany.com for more information about scheduling classes for your organization.