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Wellness: Keep Breathing (Part II)

clouds

In January, we began a discussion of pranayama, or breath work, and outlined some simple breath awareness and breath-altering exercises. In this edition, we move on to ujjayi breath, the simplest form of actual pranayama. Please review Part I before continuing to the exercises below. Pranayama is simply defined as lengthened inhalations followed by lengthened [...]

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Wellness: Taking it One Breath at a Time

Breathing. Is there anything we do so often yet think about so little? Our breath is fundamental to our lives…

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Happiness is. . . Folate, Fruit, and Parrots

parrot

Maybe it’s the rain, or the cold, or the winter light, but at this time of year those Calgon-take-me-away-moments seem nearer.  One of the best for me was a few winters back: at a small restaurant I was helping my twin toddlers and my young son, who was wearing his favorite stuffed green parrot wrapped [...]

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Vitamin D – What’s all the fuss?

yoga_sunshine

Vitamin D has been getting a lot of attention lately for several reasons. It appears that vitamin D deficiency may affect many more people than previously thought who reside at mid-northern latitudes, including most of the United States. This is true even at the current recommended daily intake of 400 International Units (IU). The National [...]

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Time to Hibernate?

resting by fireplace

Although we do not hibernate the same way as bears and chipmunks, we humans do respond physically to the winter season. Both colder temperatures and decreased natural light trigger responses in us we may or may not be aware of. Modern life often requires us to act against these natural changes, leaving us more vulnerable to disease and unhealthy tendencies.

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Holiday Desk Yoga

Upward Arm Pose

The holiday season can evoke good will and good cheer, but it also its share of anxiety, stress, and expectations.  If you start worrying about family reunions, holiday cooking and finding the perfect present, take a moment to breath deeply.  Try the following three desk yoga poses to help you cope with the season flexibly. [...]

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Say Goodbye to Traffic Jams

Does your morning commute zap your energy and your wallet? With traffic snarling, gas prices skyrocketing, and bridge tolls on the rise – now is the time to try something new – bike to work. Bicycle coalitions nationwide are promoting Bike To Work Day – May 15th in most West Coast cities, and May 16th [...]

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Last call!

The deadline for the California Fit Business Award is one week away. The Task Force on Workplace Wellness wants to award organizations that are improving their employee’s health and well being through Workplace Wellness programs. There are separate categories for company size. Previous winners, like Shield Health Care, reported getting ideas of ways to improve [...]

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Healthy Work Habits

What does this term Workplace Wellness mean? Workplace Wellness is an employer policy that has been moving into the forefront of our work-a-day life. More companies, of all sizes, are implementing programs that benefit their employees well-being, and of course their bottom line. Workplace Wellness programs represent a great handshake between ROI for companies and [...]

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Highlight from the Wellness Letter: jumping rope

The FruitGuys provides clients access to the Berkeley Wellness Letter. Get a jump on better health and have fun while you’re at it. A childhood favorite, the jump-rope, has swung back into popularity among fitness trainers and exercisers due to the multiple benefits delivered via a workout with this simple, low tech device. Jumping rope [...]

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Wanna Play Kick-the-Can?

kick_the_can

Anyone have childhood memories of twilight games of Kick-the-Can with the kids from the neighborhood? The ones when you, the brave one, charge in to kick the can and set everyone free? Now, a posse of Bay Area health organizations are riding into town with a new promotion to help us kick the soda-pop habit. [...]

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Drop the big Banana a line!

Let us hear from you! Send us your experience with FruitGuys fruit at your workplace. We’d even like to see pictures of you away from the office enjoying healthy farm fresh fruit! Free t-shirts for first ten people to respond. Send us your FruitGuys stories and pictures!

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Great fitness tip from the Wellness Letter

Of all the ways to stay fit, walking is the easiest, safest, and cheapest. It can also be the most fun: a fine day, a good companion, an attainable goal (say, a scenic spot) three or four miles away. On city streets, in the woods, or even round and round the high school track, walking [...]

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Who is SlowFood and Where is Their Nation?

The SlowFood movement began in Rome in 1986. Carlo Petrini witnessed the opening of a McDonald’s restaurant near the ancient Spanish Steps. This icon of processed and low quality food dropped into the heart of Rome, with it’s timeless history, seemed perverse. It was the last straw for the Italian, and he became the champion of [...]

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Highlight from the Berkeley Wellness Letter: The Appeal of a Peel

When you remove the peel or skin from fruits and vegetables, you lose a lot of nutrition, since it’s a concentrated source of fiber, vitamins, minerals, and potentially beneficial phytochemicals. The pigments in produce are healthful, and the skins or peels are often the most colorful part. Vegetable peels or skins are particularly good sources [...]

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This month from the Berkeley Wellness Letter A Free Service to FruitGuys Clients

Core Power in your FruitCrate this Month Yes, fruit is healthy, but one of the healthiest things in a FruitGuys FruitCrate is the Berkeley Wellness Letter. This month’s issue is ripe with quality information on how to get your September health goals off to a good start. On Page 4, there is a spread “Strength [...]

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The Apple Will See You Now

Since we’re in the business of delivering fruit as a wellness benefit, we hear it all the time… but at The FruitGuys we never tire of the adage, “an apple a day keeps the doctor away.” We live it and we love it. We might even add: a banana a day keeps the internist at [...]

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Flava-flavanoid says: Do You Believe the Hype?

We usually talk about fruit here but we wanted to talk about something that is pervasive in workplaces and generally considered a dessert: chocolate. Many recent studies – and chocolate marketing campaigns – have pointed to the potential health benefits of chocolate consumption. But as October’s Berkeley Wellness Letter reports, if you’re eating milk or [...]

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Berkeley Wellness Letter

The FruitGuys provides clients with the Berkeley Wellness Letter to learn about health and nutrition. Log in to the subscribers area with your FruitGuys password. October’s password is: optimism Watch and share videos with FruitGuys farmers, the Bananas and more:

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Walk Fit! Walk Fun! See Leaves!

October is a great month to get in step with your company’s walking program. It’s autumn now, which means brisk walking in crisp air through nature’s leaf palette exploding in fully-formed 3-D HD Technicolor.  While not all of us can have the classic East coast experience, there are plenty of places to get your fall [...]

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DormSnack

Introducing: Keep your student on track for success! Now, delivering fresh fruit to your child at college is easy! www.dormsnack.com DormSnack delivers farm fresh fruit to colleges nationwide, brought to you by The FruitGuys. Forget about sending the old fashioned “college care package” laden with sugary, processed foods. Kids today want to avoid the freshman [...]

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Get the Facts about Wellness

The FruitGuys provides clients with the Berkeley Wellness Letter to learn about health and nutrition. Log in to the subscribers area with your FruitGuys password. November’s password is: Remedy

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Get the Facts about Wellness

The FruitGuys provides clients with The Berkeley Wellness Letter to learn about health and nutrition. Go to: www.berkeleywellness.com Log in to the subscribers area with your FruitGuys password. November’s password is: Remedy If you need help logging in, feel free to call us for assistance: 1-877-FRUIT-ME or email us.

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Improve Digestion with Yoga!

After Thanksgiving, the type of stretching most people think about is the elastic-waistband kind. But don’t let your holiday be plagued by an indigestion infestation. A few simple yoga maneuvers can help. It’s the third chakra of your body, located in the solar plexus, that Thanksgiving is most concerned with—it represents solar power, or fire, [...]

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Wellness: Well-Spoken and Widely-Used

We at The FruitGuys spend a lot of time thinking about Wellness. Every day we ask ourselves how we can help our clients make healthier workplaces. For starters, we bring your office farm-fresh produce and provide nutrition information and everything you need to start an office walking club. But The FruitGuys are committed to delivering [...]

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Indoor Exercise for the Holidays

Staying in shape during the holidays can be tough. People travel more, get out of their regular exercise routines, and let’s not forget all the delicious goodies! But fear not, FruitFans, the December Wellness Letter has some great tips on how to keep your metabolism working even on your days off. First off, you don’t [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. January’s password is salmon. Check out the hard copy in your fruitcrate the first Monday of each month. FREE for FruitGuys customers.

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The Six-Million-Dollar-Walking-Club Man

Do you remember the opening sequence to The Six Million Dollar Man? “Gentlemen, we can rebuild him… we have the technology.” I loved the Atari-esque “scientific” sound effects of that ‘70s show and the famous scene where Steve Austin runs 60 mph on a treadmill.  But it doesn’t take cyborg limbs to get in better [...]

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Diet Season is Here — Eat More (Fruit)!

The New Year brings vigor and fresh starts to establishing healthier habits. Many of us will start a weight-loss diet on the first day of the first month or… The first Monday back to work, or… The first full moon of the year, or … We are not alone – millions of Americans are dieting [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. January’s password is salmon. Check out the hard copy in your fruitcrate the first Monday of each month. FREE for FruitGuys customers.

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Workout at Work!

Inspired by FruitGuys Banana Boot Camp? You can do it too. If your company doesn’t have the resources for a fancy exercise room and showers, don’t worry, here are some tips and resources to increase physical activity in your office.  A great start is The California Department of Public Health’s Fit Business Kit. This kit [...]

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Banana Boot Camp

Artist and FruitGuys Banana Beth Lisick started her journey on the road to self-improvement on a New Years Day. Her initial goal was to learn to do the splits—and that was just the beginning of a quest that turned into her great book Helping Me Help Myself, about a year spent on self-help programs. The [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. February’s password is Yogurt. Check out the hard copy in your fruitcrate the first Monday of each month. FREE for FruitGuys customers.

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Little Things Add Up Big

Most of us slow down a bit during the winter months, exercise-wise.  It’s part of our genetic makeup – shorter days with less natural light and colder temperatures encourage our bodies to “bear down” and hibernate a little.  But bear with it – during these slower times of the year, it’s the little things that [...]

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We ♥ Fruit

February is American Heart Month. Not just the chocolate-filled, pink-foiled, “Will you be my valentine?” heart month, but the 10 oz muscle-that-pumps-blood-oxygen-and-nutrients-thoughout-your-body-so-you-can-live month. The Heart Association probably got February because it looks really good in red, but isn’t every month, heart month? And every day, heart day? Your heart beats 60-100 times a minute depending [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. February’s password is Yogurt.

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Are Your Boots Made For Walking?

Regular exercise is really good for you, even without any other complicated changes to your daily routine. A Duke University study showed that walking just 30 minutes a day could help you lose weight and body fat and improve muscle tone. The eight-month-long study involved men and women over age 40 who made no additional [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. The March password is orange.

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Cardio: Let Me Count The Ways

There are many simple ways to get a good cardiovascular workout without having to go to a gym—talking a lunchtime walk with your co-workers, for example.  But the advanced cardio machines most gyms and health clubs offer do have benefits and can be especially helpful to manage back or joint problems that may inhibit other [...]

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The Berkeley Wellness Letter

Great fitness tips and more in the Berkeley Wellness Letter. The March password is orange.

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Bring Fresh Fruit to Your School!

The FruitGuys can deliver great fruit and fun nutritional education materials to your school on a weekly basis or as extra snacks during testing. Whether your site qualifies for the federal Fresh Fruit and Vegetable Program or not, the FruitGuys can work with your school site or PTO to help your kids (and teachers!) eat [...]

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The Four Fitness Groups

To eat healthy, we try to combine different food groups and make sure we get enough whole grains, vegetables, protein, etc. It can be helpful to think about exercise the same way: combining different types of exercise into your overall fitness routine may be more effective than any single method alone. The Mayo Clinic identifies [...]

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American Heart Association’s National Start Walking Day

April 8th is the American Heart Association’s National Start Walking Day! Individuals and companies can pledge to Start! walking and become more active and heart healthy. To register your company and receive supporting materials, click here. Individuals can track their own personal fitness goals with their fitness tracker here.

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The Berkeley Wellness Letter In the April issue: Long Live Your Liver

The Berkeley Wellness Letter In the April issue: Long Live Your Liver Your liver works hard. It helps digest food, regulates cholesterol and fat metabolism, and cleans the blood of impurities, among other essential functions. It’s no wonder then that there are dozens of dietary supplements – pills, powders, and tonics – touted to protect [...]

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Exercise: The Talk Test

Last time we talked about the Mayo Clinic’s recommended four basic groups of fitness – Aerobic Fitness, Muscular Fitness, Stretching, and Core Stability. Now we’ll address the balance and intensity of your workouts. Moderate exercise is best, especially if you are just starting out, but what does “moderate” mean? Go too easy and you might [...]

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Highlights from April’s Wellness Letter: Cyberchondria: Just a Click Away

As part of your FruitGuys subscription you have online access to The Wellness Letter. The Wellness Letter relies on the expertise of the School of Public Health and other researchers at UC Berkeley, as well as other top scientists from around the world. It translates this leading-edge research into practical advice for daily living – [...]

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Be a Wellness Leader!

Worksite wellness programs have been found to reduce health care costs, increase productivity and worker loyalty, and lower absenteeism. See this study by the Center for Disease Control on how a wellness program at a Texas business reduced their healthcare costs. According to a recent white paper, published by the American Heart Association and Harris [...]

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Highlights from May’s Wellness Letter: Orange You Glad?

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the Newsletter of Nutrition, Fitness and Self-Care. It translates leading-edge research into practical advice for daily living – at home, at work, while exercising, shopping, or cooking. Highlights from May’s Wellness Letter: Orange You Glad? Citrus [...]

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May is Bike Month!

May is National Bike Month! The League of American Bicyclists in Washington, DC is promoting Bike-To-Work-Week from May 11-15th and Bike-To-Work-Day on Friday, May 15th. For more information about how to get involved at your workplace check out this guide at bikeleague.org. CA Fit Business Awards Tip: Supporting employees who bike to work fits right [...]

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Fit Business Challenge

California currently leads the nation in obesity rates for working-age adults. Each year employees’ poor health costs state businesses billions of dollars in lost productivity, workers’ compensations and direct and indirect medical costs, according to the state department of public health. Since 2004, the state assembly’s Taskforce on Youth and Workplace Wellness has recognized companies [...]

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A Note on Swine Flu

A few customers have asked about Swine Flu, fruit, and our packing procedures here at FruitGuys. First some information: According to the CDC, Swine flu is transmitted primarily though human contact, not food; we have always recommended that all fruit and produce (organic or conventional) be thoroughly washed before consumption; none of the fruit in [...]

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Highlight from May’s Wellness Letter: Brain Health – What to Keep in Mind

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the Newsletter of Nutrition, Fitness and Self-Care. It translates leading-edge research into practical advice for daily living – at home, at work, while exercising, shopping, or cooking. Highlight from May’s Wellness Letter: Brain Health – What [...]

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Fitness Activity Pyramid

Here’s a pyramid scheme where everybody wins: the California Department of Health Services Fitness Activity Pyramid! Similar to the United States Department of Agriculture’s food guide pyramid for basic nutrition, the fitness pyramid groups activities according to their ideal percentage and guides you to an active lifestyle. The top has a narrow band for sedentary [...]

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Highlight from June’s Wellness Letter: Wellness Tips

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living—at home, at work, while exercising, shopping, or cooking. Highlight from June’s Wellness Letter: Wellness Tips Don’t think that the [...]

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Soda Free Summer!

Greetings FruitFans! Solstice is fast approaching, and that means SUMMER. Summer days mean beaches, barbeques, and more outdoor activities. We all know the importance of staying hydrated on hot days—it’s our bodies’ natural response to reach for a cold drink. But not all beverage choices are created equal. We at The FruitGuys would like to [...]

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Highlight from June’s Wellness Letter: Ask The Experts

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living—at home, at work, while exercising, shopping, or cooking. Highlight from June’s Wellness Letter: Ask The Experts Is grass-fed beef [...]

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Highlight from July’s Wellness Letter: Should You Be a Locavore?

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living—at home, at work, while exercising, shopping, or cooking. Highlight from July’s Wellness Letter: Should You Be a Locavore? One [...]

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Dried Fruit: Just add Water

Fresh fruit has a number of health benefits, from fiber and antioxidants to vitamins and minerals, you can’t get anywhere else in such a convenient, and delicious, package. Doctors and nutritionists recommend a minimum of two to three fruit servings a day. But dried fruit also gets a lot of attention for its antioxidant content, [...]

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Highlight from the July Wellness Letter: Ask the Experts

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living–at home, at work, while exercising, shopping, or cooking. Highlight from the July Wellness Letter: Ask the Experts Question: What [...]

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Summer Fitness Safety

A simple walk down the block can take on a whole new level of enjoyment on a sun-soaked summer afternoon.  It’s a perfect time of year to increase your activity level but it’s also a time of year to be mindful of the heat–and for a lot of misinformation.  When magazines talk about swimsuit season [...]

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FruitGuys Office or TakeHome Service!

Help us spread the word about how FruitGuys Office or TakeHome service makes a positive impact on your health and wellbeing! Email your feedback (and give us permission to share your comments) to erin@fruitguys.com. The first 10 responses get a very cool and highly coveted FruitGuys tshirt!

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10-minute Desk Workout

Spending too much time crunching numbers and not enough crunching abs? Fitness Magazine has a great 10-minute desk workout to tone your arms and firm all that stuff sitting on your chair. Do this 6-step mini-workout twice a day and you’ll feel better and more productive. 1. Shoulder-blade kiss: sit at your desk with arms [...]

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Highlight from the August Wellness Letter: The Wellness Letter Guide to Dietary Supplements

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living – at home, at work, while exercising, shopping, or cooking. Highlight from the August Wellness Letter: The Wellness Letter [...]

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Highlight from the August Wellness Letter: Balancing Act: How to Maintain or Improve Your Balance

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living–at home, at work, while exercising, shopping, or cooking. Highlight from the August Wellness Letter: Balancing Act: How to Maintain [...]

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Junk Food: Tips to Avoid it

Whether you choose fresh fruit as a healthy snack from a natural impulse, or are making a conscious health decision, perhaps the craving for some crunchy or gooshy junk food is still there. Even a FruitGuy knows it’s hard to resist the temptation of junk food. It’s full of yummy fat and starch and sugar, [...]

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Highlight from the September Wellness Letter: Can Yogurt Do Everything?

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living–at home, at work, while exercising, shopping, or cooking. Highlight from the September Wellness Letter: Can Yogurt Do Everything? Yogurt [...]

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DormSnack.com, brought to you by The FruitGuys

Good nutrition helps students stay healthy and focused. Keep your scholar on track for a great year, send fresh fruit every week from the FruitGuys. 16, 25 or 50 servings. Conventional or 100% organic. Prices start at $24. Find out more about DormSnack here. Dear DormSnack, I just wanted to write to tell you how [...]

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Real Bodies

Here are some startling statistics: two out of five women and one out of five men would trade three to five years of their life to achieve their weight goals, according to the Eating Disorder Foundation. While it’s important to stay healthy and fit, many university studies and eating disorder advocacy groups have long pointed [...]

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Highlight from the September Wellness Letter: That’s Exertainment

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living–at home, at work, while exercising, shopping, or cooking. Highlight from the September Wellness Letter: That’s Exertainment “Exergaming” or “exertainment” [...]

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DormSnack.com, brought to you by The FruitGuys

Good nutrition helps students stay healthy and focused. Keep your scholar on track for a great year, send fresh fruit every week from The FruitGuys. 16, 25 or 50 servings. Conventional or 100% organic. Prices start at $24. Find out more about DormSnack here. Dear DormSnack, I just wanted to write to tell you how [...]

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Flu Season Tips

The kids are back to school, marking the beginning of flu season on the playground and in the office. The advent of the H1N1 (swine) flu last year has increased most people’s awareness (and fear) of the influenza virus aka the flu. Viruses are spread person-to-person through airborne contact (coughs and sneezes) and physical contact [...]

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Wellness Tips from the World’s Oldest Man

The world’s oldest living man, Walter Breuning turned 113 on September 21. His secret: eat only two meals a day and lots of fruit. He was born in Melrose, Montana and still lives there today, residing at the Rainbow Retirement and Assisted Living Center. He says the secret to a long healthy life is to [...]

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Take a Hike!

Have you been watching “The National Parks: America’s Best Idea,” Ken Burns’ latest documentary chronicling the history of our national parks? Has it inspired you to visit beautiful majestic mountains, windswept prairies, and vermillion canyons? If you haven’t seen it, it is certain to be repeated or you can catch it on PBS. Whatever your [...]

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Highlight from the November Wellness Letter: Wellness Tips: Pneumonia vaccine

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living–at home, at work, while exercising, shopping, or cooking. Highlight from the November Wellness Letter: Wellness Tips: Pneumonia vaccine The [...]

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Office Yoga Stretches for Quick Energy

Feeling restless at your desk?  Thinking of chocolate or something sweet to pep you up?  Try these simple yoga stretches for a burst of energy.  Practice them as often as you like. Chest Opener – Sit up straight near the front edge of your chair.  Place your arms behind you with your hands on the [...]

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Pumpkins: Not Just for Halloween

By Heidi Lewis While the glowering Mr. Jack O’ Lantern will certainly do some face melting in the next week or two, inspiring investigation by the budding entomologists in your family, there is plenty more to be done with pumpkins than just turn them into doorstops. Most Halloween-variety carving pumpkins are also edible, but the [...]

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Fruitful Bike Rides

Did you ever see a banana riding a bicyle? No, we don’t mean the latest surealist art show. We mean fresh air and fun! Join FruitGuy’s CFO Erik Muller for a Sunday morning bike ride along Canada Road in Woodside, CA. The first five riders who join him will receive a FruitGuys T-Shirt. Meet-up is [...]

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Highlight from the November Wellness Letter Wellness Tips: Just a Little Bit of Sugar

As part of your FruitGuys subscription, we provide you and your employees online access to UC Berkeley’s Wellness Letter, the newsletter of nutrition, fitness and self-care. It translates leading-edge research into practical advice for daily living – at home, at work, while exercising, shopping, or cooking. Highlight from the November Wellness Letter Wellness Tips: Just [...]

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Office Energy Yoga II: Four Chair Poses

Afternoon is the time of day when your energy can hit its lowest. You’re yawning at your desk and thinking about coffee. A little fresh air or exercise would wake you up but there is no time for the gym or even a walk around the block. Take five minutes to try these four simple [...]

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Flu Season Tips

The kids are back to school, marking the beginning of flu season on the playground and in the office. The advent of the H1N1 (swine) flu last year has increased most people’s awareness (and fear) of the influenza virus aka the flu. Viruses are spread person-to-person through airborne contact (coughs and sneezes) and physical contact [...]

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