Archive for the ‘US Corporate Wellness Newsletter Articles’ Category

Don’t Eat - Fuel!

Saturday, April 10th, 2010

Don’t Eat… Fuel!

Take a step back and think for a moment. During your last meal (or even snack), did you choose to eat? Or did you decide to fuel?

Eating involves consuming. That consumption is the ultimate goal. There is no “next step” in mind when the choice is to “eat.” Think of a trash compactor. It’s goal is to consume the trash - to put it away as quickly and efficiently as possible. That’s exactly what eating involves - consume as efficiently as possible, with no eye on the future. A plethora of calorie dense, “fast” options make that the easy choice.

On the other end of the spectrum is to fuel. Fueling is always done with a purpose in mind. A next step in the picture. Whether it’s fueling up your car or fueling up a plane or charging up your cell phone, it is done for a purpose. Taking the same approach to your next meal or snack (how will my selection affect my performance over the next several hours?), then we’re guaranteed to make smarter choices. Guaranteed!

One of our fun contest give-aways you may see is a sports towel, used when on the bike or working out to keep the sweat at bay. Their look, feel and size are great. But my favorite thing about ‘em is the phrase that appears below our logo: Move…Fuel…Repeat!

You see, when it comes to our own health and wellness, we can discuss all kinds of studies about calorie intake, ratios of carbs/fats and proteins, heart rate levels, etc. And all of those things are good. But when it comes down to it, the strategy is pretty simple - “Move…Fuel…Repeat!”

See you at the fuel stop!

Make it a great week, Champion

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Powerful Words

Wednesday, March 10th, 2010

In the spirit of the Olympics, I cued up the movie “Miracle” (about the 1980 Olympic Hockey Team) while in the basement on the bike the other day.  Exceptional movie, and worth seeing (again).  Many valuable lessons and classic scenes.  But one in particular may provide some insights for all of us this month.


The “team” had been together for months, training and playing exhibition games.  The coach had originally asked them three things back in training camp:  Name…Where From… and Who Do You Play For.  Each player went through and answered the question accordingly with first/last name, their hometown and the College for whom they’d played.  But the team wasn’t really a team.  Rather, it was a group of very good individuals - playing as individuals - who described themselves verbally as individuals…until one day the message finally got across.  It’s impossible to adequately describe the scene here, so if you haven’t seen it (or even if you have), I’d encourage you to check out the clip at the following link:  http://www.youtube.com/watch?v=AEXS8TBd6ug

Bottom line - In the midst of an intense moment, one player steps forward and sets the tone - “Mike Eruzione… Windsor, Massachusetts”  (Coach - “Who do you play for?”)… long pause… “The United States of America!”

I get chills just typing it.  It’s an immense turning point in the movie that has application to us - today - in our health and wellness pursuits.  We all have “thoughts” about what we might do… “ideas” about some potential goals.  But there’s great power in the spoken word - especially when it’s said out loud - in front of others.  ”Brad Cooper…US Corporate Wellness… Committed to Eating Fish at least twice/week!”

I know, I know - it’s not quite as dramatic as the movie (maybe some background music would help?).  But it is powerful.  Try it - decide what you’re going to do and commit to it in your journal.  But then take it one step further - use the power of the spoken word with your coach AND your friends/family members to really drive home WHO YOU ARE.  More likely than not, you’ll soon find yourself turning thoughts into realities.  And you may even hear announcer Al Michaels in the background saying “Do you believe in Miracles? YES!”


Make it a great week Champion!

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Healthy Packed Lunches

Wednesday, February 10th, 2010

Packing your own lunch does not only provide a significant financial savings, but also greatly improves your chances of consistently eating smart. The following list provides some ideas to get you started…
Wrap - Buy a pack of precooked chicken breast strips, bag of salad, a touch of cheese and a small splash of light dressing. Quickly wrap in a whole wheat tortilla and you’ve got a tasty lunch in no time
Wrap (Round II) - Same as above, but add pinto or black beans, low fat Mexican cheese blend, Spanish or brown rice, green leaf lettuce and some salsa.
Salad - The bagged lettuce or spinach makes this an easy option. Pour a handful into your container… add some other veggies (broccoli/tomatoes/green pepper/etc) and a light dressing and you’re ready to go. A few crackers can be a nice addition on the side.
Salad (Round II) - Looking for a little protein or with your salad? Bring along a can of tuna or salmon to add to your salad/spinach (or, to spread on crackers as a side item)
Sandwich - Whole grain bread with sliced turkey, lettuce and tomato. Thin spread of mustard or light mayo. To automatically cut some calories, use single slice of bread to make a half sandwich
Soup - Make up a large batch of your favorite chicken or vegetable soup on the weekend and then fill a Thermos with lunch and potentially supplement with some crackers and a few thin slices of cheese
Veggie Mix - Rather than a salad, cut up veggies (broccoli, baby cucumbers, snap peas, carrots). Then, bring along one of the little individual serving size containers of Ranch dressing for dipping
Yogurt/Cereal Combo - Pour a cup of granola or Grape Nuts into your container. Then, pack a single serve yogurt. At lunch, combine and mix the two so cereal is fresh and crisp.
Solo Cereal - Cereal provides an easy option that isn’t just for breakfast anymore. Select a healthy cereal and pour into your container. Bring a thermos with a cup of skim milk to add to the cereal. Top it off with a sliced banana, raisins or berries. Cottage Cheese Options - Mix a cup of cottage cheese with one of many cut fruit options such as bananas, berries or even a light mixed fruit option
Peanut Butter and Fruit - Sliced apples and/or a banana combined with a small packet of peanut butter provides a quick and easy lunch or mid-day snack
This and other great articles can be found in the Downloads Section of your US Corporate Wellness Member’s Area.

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Fresh Start!

Sunday, January 10th, 2010

What a fantastic time of the year. The “fresh start” feeling that comes with the turning of the calendar page is a good thing. And, it’s a chance to make some key decisions about how we’re going to live this year differently.

As we set goals for 2010, there are a few key things to remember…

1.  Build on successes. What worked for you in 2009? How can you take those positives and build further?

2.  Be specific. General statements such as “I’d like to lose weight” or “I’m going to exercise more” are of little value in creating change. Instead, creating clearly stated, measurable goals and then writing them down somewhere (such as your personal wellness journal), will provide traction as you move forward. An example might be “I will pack my lunch 4 out of 5 days each week of January.”.

3.  Tap into positive peers. Is exercise on your radar for 2010? Healthier eating? Regardless of what it is, your success is often predicated on the people with whom you spend time. I’m not suggesting you dump your friends ;- ). But, if you will plan some time with those pursuing similar goals to yours, you’ll BOTH be more successful.

What are your tips for success? Send them to me at bcooper@uscorporatewellness.com and we may include them in future issues. Here’s to an incredible year of health and wellness in 2010!

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