Traci Danielson Mitchell is a Chicago-based nutrition coach, certified metabolic typing advisor and health columnist. In 2006 she founded DM Nutrition & Fitness, which provides a variety of workplace-based wellness services. In this interview, she discusses how employees have become more active in leading wellness efforts in their businesses.
You've visited a number of workplaces talking about everything from staying healthy while traveling, to the relationship between nutrition and productivity. What are some common barriers that leaders have in taking a more active role in their employees' health and wellness?
The leadership sometimes has a problem communicating the wellness information that's available because they're just as busy as employees. So finding the time to implement the programs is one thing.
There are an endless amount of things for the companies to do, especially those in the segments that I work with, which is law, banking and IT – high-stress industries where people need the information to come to them because of how many hours they work each week. So just getting started can seem overwhelming to some leaders.
What trends do you see in workplace wellness?
I would say that companies that offer discounts or completely subsidize memberships for their employees are on the rise. The leaders are understanding the notion that not only would their employees want to take advantage of this, but that they're going to see a benefit in the cost of health care. Simply having the programs available lowers the company's costs as a provider.
I would say right now that 20 to 25 percent of U.S. companies are realizing that wellness programs really need to be implemented. The majority of companies are very much [operating] in the mode that there needs to be some sort of a catalyst before they're able to implement a program – they need to be pushed.
A lot of those companies that are already doing something might also have a company- or employee-initiated walking club. It's not always necessarily the leadership that [implements a wellness program]; the interesting thing is that employees are realizing that, "Hey, I'm not getting off my butt all day long. I need to get out there. Let me get a group of my buddies and go for a walk." So we're seeing as much employee-centered motivation as leadership-centered motivation.
In one of your recent Wellness Update newsletters, you said that even popular "light" breakfasts like a scone or muffin that you can pick up at Starbucks can throw off insulin levels and result in greater fat storage. What are some alternatives to this popular breakfast route?
Balance is the most important thing. When we go to any garden variety breakfast restaurant, the processed foods there are going to be very high in "bad" fats, largely trans fats. Even though trans fats aren't popular fats, bakeries don't necessarily regulate the type of fats they put in. They're always going to be going for the cheaper ingredients, which are better for their bottom line, but not necessarily for us. So we need to be our own best advocates.
Try to stay away from the baked goods. If there's something that's freshly prepared, or even semi-freshly prepared, that's going to be better. For instance, Starbucks has deli plates now with cheeses and fruits. That's going to be a lot better for you than, say, a blueberry muffin. And, obviously, vegetables are going to be better for you than cheeses and fruits. You need to look at the things that will give you the most energy without dragging you down.
Also, stay away from the mocha frappuccino, and if you need coffee, go for a tall instead of a venti. You know, there are a lot of places we go to that have portions that we haven't had before – venti coffees were unheard of 30 years ago.
So, have things in moderation and know that if it will perish fast, it's probably better for you.
Let's talk about lunch. If an employee has a 45-minute break, what can they do when it comes to healthy eating and exercise, or an activity?
When it comes to exercise, it doesn't take much. What I tell the employees that I work with is to break it up over the course of the day. A lot of employees work in large office buildings or rural settings with a lot of space. In either case they can take 10 minutes and go for a brisk walk. At work, get up and walk to a colleague – don't just e-mail them.
When it comes to eating, while some restaurants don't have the healthiest menus, you can always make healthy choices from a menu that's less than stellar. Don't be afraid to tell the person behind the counter how you want something prepared. If it comes with cheese on it or an unhealthy dressing, you can ask them to take it off. If it has fries on the side, ask for steamed veggies.
Don't be afraid to voice your opinion. This becomes really important at a time like lunch, where you have a say in what you eat, as opposed to what's at the office when you're at your desk the rest of the day.
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