WELLNESS TIPS
Stand Up for Your Health
Use this Calorie-Burn Calculator to determine how many more calories you will burn each day by simply standing more and join the trend by converting your desk to a standing workstation.
Long periods of daily sitting are linked to a shorter lifespan, even if you get regular exercise. Our bodies were designed to move.
(Standing Up For Your Health; Treadmill Desks: Stand Up For Health; Stand-Up Desks Gaining Favor in the Workplace)
How else can you move more throughout the day?
Long periods of daily sitting are linked to a shorter lifespan, even if you get regular exercise. Our bodies were designed to move.
(Standing Up For Your Health; Treadmill Desks: Stand Up For Health; Stand-Up Desks Gaining Favor in the Workplace)
How else can you move more throughout the day?
- Take frequent breaks from sitting
- Use the bathroom on a different floor
- Fill your water bottle throughout the day
- Move commonly used objects (scissors, tape dispenser, stapler, etc.) out of reach of your chair or to a common area away from your desk
- Stand when talking on the phone
- Remove the trashcan from your desk
- Walk during your breaks
- Park your car further away from the entrance
- Take the stairs
- Make your next meeting a talking while walking meeting
Exercise More, Drive Less
Live close enough to walk or bike to work?
Take advantage of the beautiful sunshine and fresh air by committing to walk or bike to work.
Set a goal for yourself to walk or bike one day a week and upon achieving your goal, reward yourself by getting a professional massage.
If you found the change easier and more rewarding than you anticipated, commit to as many days as your schedule will allow.
Too far to bike or walk to work?
Take advantage of the beautiful sunshine and fresh air by committing to walk or bike to work.
Set a goal for yourself to walk or bike one day a week and upon achieving your goal, reward yourself by getting a professional massage.
If you found the change easier and more rewarding than you anticipated, commit to as many days as your schedule will allow.
Too far to bike or walk to work?
- Drive part of the way and bike or walk the rest
- Walk or bike to local errands
- Try to pretend like you don’t own a car one day a week
Is Organic Better?
Yes.
It has been known for years that the 800 million pounds of pesticides (herbicides, fungicides, insecticides) used annually in the United States, causes detrimental affects (brain cancer, Parkinson’s disease, multiple myeloma, leukemia, lymphoma, and cancers of the stomach and prostate) on farmworkers and their families.i
The National Cancer Institute’s Presidential Cancer Panel Report on reducing environmental cancer risk concluded that “exposure to pesticides can be decreased by choosing…food grown without pesticides or chemical fertilizers...” Further, “[t]he panel urges you, Mr. President, most strongly to use the power of your office to remove the carcinogens and other toxins from our food...”ii
The best way to limit pesticide exposure from food is to choose organic. Rinsing a conventional apple appears to remove only about 15% of the pesticides. In order to significantly lower the pesticides on a conventionally grown apple you must remove the peel. Peeling the apple eliminates about 85% of the pesticides but also removes much of the nutrition.iii
By simply eating organic versions of the top twelve most contaminated fruits and vegetables (EWG's Shopper's Guide to Pesticides in Produce), your pesticide exposure can be decreased by around 90%. Not to mention organic produce contains more vitamins, more minerals, stores and tastes better and “you get to not be complicit in poisoning of farmworkers and their families.”iv
Choosing organic is easy when you join a certified organic Community Supported Agriculture (CSA). Sign up for a local CSA offering fresh, local and organic produce.
Lower your cancer risk further by choosing foods known to be best at prevention. Test your cancer prevention IQ with these fun quizzes. The April Edition of the antioxidant quiz reveals which mushroom is best at breast cancer prevention and the January Edition tests your knowledge of what the best anticancer vegetable is in addition to the best families of vegetables for cancer prevention.
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iNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger. Sanderson WT et al. Pesticide prioritization for a brain cancer case-control study. Environ Res. 1997;74 (2): 133-144. Zahm SH, Blair A. Cancer among migrant and seasonal farmworkers: an epidemiologic review and research agenda. Am J Ind Med 1993;24(6): 753-766. Brown TP et al. Pesticides and Parkinson’s Disease-Is There a Link? Environ Health Perspect 114:156?164 (2006).
iiNutritionFacts. (Director). (2012). Presidents cancer panel report on environmental risk [DVD]. DrGreger.
iiiNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger.
ivNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger. Rembialkowska, E. Quality of plant products from organic agriculture. Journal of the Science of Food and Agriculture, 87(15), 2757–276. (2007). Grinder-Pedersen L, Rasmussen SE, Bugel S, et al. Effect of diets based on foods from conventional versus organic production on intake and excretion of flavonoids and markers of antioxidative defense in humans. J Agric Food Chem. 2003 Sep 10;51(19):5671-6. Olsson ME et al. Antioxidant levels and inhibition of cancer cell proliferation in vitro by extracts from organically and conventionally cultivated strawberries. J Agric Food Chem. 2006 Feb 22;54(4):1248-55. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables and grains. J Alt ComlMed 2001; 7(2): 161-173. Fuhrman, J. (2013) The end of diabetes: The eat to live plan to prevent and reverse diabetes. New York, NY.
It has been known for years that the 800 million pounds of pesticides (herbicides, fungicides, insecticides) used annually in the United States, causes detrimental affects (brain cancer, Parkinson’s disease, multiple myeloma, leukemia, lymphoma, and cancers of the stomach and prostate) on farmworkers and their families.i
The National Cancer Institute’s Presidential Cancer Panel Report on reducing environmental cancer risk concluded that “exposure to pesticides can be decreased by choosing…food grown without pesticides or chemical fertilizers...” Further, “[t]he panel urges you, Mr. President, most strongly to use the power of your office to remove the carcinogens and other toxins from our food...”ii
The best way to limit pesticide exposure from food is to choose organic. Rinsing a conventional apple appears to remove only about 15% of the pesticides. In order to significantly lower the pesticides on a conventionally grown apple you must remove the peel. Peeling the apple eliminates about 85% of the pesticides but also removes much of the nutrition.iii
By simply eating organic versions of the top twelve most contaminated fruits and vegetables (EWG's Shopper's Guide to Pesticides in Produce), your pesticide exposure can be decreased by around 90%. Not to mention organic produce contains more vitamins, more minerals, stores and tastes better and “you get to not be complicit in poisoning of farmworkers and their families.”iv
Choosing organic is easy when you join a certified organic Community Supported Agriculture (CSA). Sign up for a local CSA offering fresh, local and organic produce.
Lower your cancer risk further by choosing foods known to be best at prevention. Test your cancer prevention IQ with these fun quizzes. The April Edition of the antioxidant quiz reveals which mushroom is best at breast cancer prevention and the January Edition tests your knowledge of what the best anticancer vegetable is in addition to the best families of vegetables for cancer prevention.
_________________________________________
iNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger. Sanderson WT et al. Pesticide prioritization for a brain cancer case-control study. Environ Res. 1997;74 (2): 133-144. Zahm SH, Blair A. Cancer among migrant and seasonal farmworkers: an epidemiologic review and research agenda. Am J Ind Med 1993;24(6): 753-766. Brown TP et al. Pesticides and Parkinson’s Disease-Is There a Link? Environ Health Perspect 114:156?164 (2006).
iiNutritionFacts. (Director). (2012). Presidents cancer panel report on environmental risk [DVD]. DrGreger.
iiiNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger.
ivNutritionFacts. (Director). (2010). Can pesticides be rinsed off [DVD]. DrGreger. Rembialkowska, E. Quality of plant products from organic agriculture. Journal of the Science of Food and Agriculture, 87(15), 2757–276. (2007). Grinder-Pedersen L, Rasmussen SE, Bugel S, et al. Effect of diets based on foods from conventional versus organic production on intake and excretion of flavonoids and markers of antioxidative defense in humans. J Agric Food Chem. 2003 Sep 10;51(19):5671-6. Olsson ME et al. Antioxidant levels and inhibition of cancer cell proliferation in vitro by extracts from organically and conventionally cultivated strawberries. J Agric Food Chem. 2006 Feb 22;54(4):1248-55. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables and grains. J Alt ComlMed 2001; 7(2): 161-173. Fuhrman, J. (2013) The end of diabetes: The eat to live plan to prevent and reverse diabetes. New York, NY.