The Wellness ExchangeJuly 2010

THINK OUTSIDE THE SUPERMARKET.From an early age, we learn that it is important for our health to eat fruits and vegetables. We are told things such as “an apple a day will keep the doctor away” and “ if you eat your carrots, they will help you see better and you won’t need glasses”. As children, we laugh these “tales” off. It isn’t until we get older and realize there really is some truth to these “tales”. Fruits and vegetables contain essential vitamins, minerals and fiber to help protect us against chronic diseases like stroke, cardiovascular diseases and certain cancers. With the warm weather and summer season upon us, why not venture outside this summer and hit up your local Farmer’s Market for some local produce, dairy products and poultry! Farmer’s Markets can be found in your neighborhood/community, while on vacation or driving by one while running errands. Farmer’s Markets have many benefits to you and your community that you may not realize.

Fruits & VegetablesFruits and vegetables are an essential element in everyone’s daily diet. The United States Department of Agriculture (USDA) recommends that we eat 5-9 servings of fruits and vegetables every day. Eating more fruits and vegetables promotes good health. Fruits and vegetables are a great choice for snacks on-the-go because they are a natural source of energy. Also, to aid in weight loss, replace your high calorie foods with fruits and vegetables. The Center for Disease Control and Prevention (CDC) also encourages us to eat fruits and vegetables of different colors that gives our bodies a wide-range of valuable nutrients (i.e., fiber, folate, potassium and vitamins A and C).

What is a Farmer’s Market?A Farmer’s Market is an event at a designated public place where a group of farmers gather together to sell products one or two days a week. Examples of locations of these Farmer’s Markets are in parking lots, parks, fair grounds or designated buildings reserved specifically for these seasonal Markets. Farmer’s Markets typically run from spring through summer or fall. They also range from

a small mom and pop stand to a larger, more organized market with many different vendors and sometimes, crafts, hot prepared foods and music.

Benefits of a Farmer’s Markety Fruits and vegetables are locally grown and picked when ripey Prices are often lower than in a grocery storey Saves on gas and energy because food is not traveling 1,000s of miles to reach the grocery store y Benefits the local farmers and strengthens the local communityy Nutrients are more abundant because they are picked at the peak of their season

Not only can you buy food at a Farmer’s Market, but you can have a fun experience as well. Attending a Farmer’s Market allows you to try new foods that you are unsure whether you like or not, learn new ways to prepare the foods that you love, find out the way the vendors like to prepare their food and some-times there are special events going on at the Farmer’s Market (cooking demos, food tast-ings, activities for kids, etc.). Therefore, it is more than just shopping, it is an experience!

So, take advantage of the Farmer’s Markets in your town or city this summer. Stock up on the freshest, locally produced and most affordable fruits and vegetables. You won’t be disappointed!!

Fast Facts!!• 1 serving of asparagus = just 16 calories and is a good source of folate and vitamin K • A medium-sized orange contains the amount of vitamin C that a healthy adult should eat daily • Bananas are the most popular fruit in the United States• Fruit has no cholesterolFor more information on fruits/vegetables and Farmer’s Markets, please visit the following websites:

For More Informationwww.sparkpeople.com

www.ams.usda.govwww.produceoasis.com

www.fruitsandveggiesmatter.gov

Ideal Serving Sizesy 1 cup of salad greens = 1 basebally 1 baked potato = fisty 1 medium fruit = 1 basebally 1/2 cup of fresh fruit = 1/2 basebally 1/4 cup of raisins = 1 large egg

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IT’S TIME FOR A VACATION!Now that summer is here, what most of us start to think about is our summer vacation. Where to go, what to do, who to go with, what to pack and most importantly, how do I get away from work without feeling so guilty? We find ourselves not taking off the vacation time that we have earned from work because we have too much to do and would feel guilty having fun knowing work is left to be done. What most people don’t realize is that taking a vacation is important to keep us energized, motivated and productive at work.

Vacations recharge us and allow us to be more efficient. Are the vacations you take really even a vacation? One in seven Americans takes no vacation at all. Americans tend to work more than anyone else, not to mention, America is the only country in the developed world that does not mandate paid vacation leave. In China, vacations are typically three weeks per year and Europeans average six vacation weeks per year.

We often hear about the importance of setting boundaries when it comes to work and family. But, what about more specifically, boundaries between work and vacation with your family? The concept of taking work with us on vacation, whether it’s our laptop, listening to voicemails or carrying files, has become the norm. Knowing this, it is important to remind ourselves about “leisure time” and learn how to set boundaries when balancing vacation time and work.

Why Vacation is ImportantPromotes Creativity. Vacations help us to reconnect with ourselves, allowing us to feel our best and be more creative.

Prevents Burnout. Employees are less likely to burnout if they take vacation, which allows for them to be more productive and creative on the job.

Job Performance Improves. Quality of work increases by taking more vacations because your quality of life has increased.

Keeps Us Healthy. Stress levels are lower when you take the time to recharge, which lead you to a healthier life.

Improves Relationships. Relationships remain strong when spending time with friends and family.

Get the Most of Your Vacation Disconnect! In our society, being available to your customers and co-workers is a must. However, when on vacation, it is OK to disconnect. Set aside some time during which you are totally disconnected from work (including the laptop, BlackBerry and all phones). By focusing on your vacation, you’ll be able to refresh yourself mentally and physically, and you’ll be more energized when you return.

Set Rules for Yourself! If you must check in with the office, your voicemail or your e-mail, limit yourself. Make a rule that for a set period of time (i.e., from 8 a.m. to 10 a.m.) you will do some work and then you will not do any more work for the rest of the day. Limit yourself and stick with it!

Help Your Co-worker! When you are covering for a co-worker on vacation, talk with your staff about interrupting your co-worker’s vacation(s). Sift through what may be considered an emergency, so as to not interrupt your co-worker’s vacation unnecessarily.

More and more, our leisure time is measured in minutes rather than days or weeks. Stress from being overworked undermines our enthusiasm for leisure, yet stress is a leading cause of heart disease and weakens the immune system.

Encouraging each other to live a more balanced life is the goal when addressing vacation time. Employers would benefit from encouraging their staff to take time off. Balancing work and home life is not an easy task, so consider your time today and schedule a vacation!

More Tips!!• Remind yourself that it’s okay to enjoy your time off, relax and decompress from work!• Regular vacations can reduce stress and stress related health problems like high blood pressure, heart attacks and anxiety.

For more information on the importance of taking a vacataion, please visit the following websites:

http://stress.about.comwww.iexplore.comwww.cancer.gov

www.businessweek.com

Business Health Services is a free and confidential program provided by your employer for you and your household members. BHS can help resolve personal and professional problems. Call Today!

The Wellness ExchangeJuly 2010