Crystal Petrello, Author at Be Well Solutions

Fact or Fiction: Debunking Nutrition Myths

Myth: You can’t get enough protein unless you consume meat. False. Protein is in a variety of foods besides meat and poultry including nuts, peanut butter, beans, lentils, quinoa, eggs, soy (tofu, edamame, and soy milk), and dairy products (milk, cottage cheese, and Greek yogurt). While you are planning your meals for the week, think of ways that you can add plant-based protein sources to your favorite dishes. For example, instead of adding chicken to your salad, use no sodium-added garbanzo beans. Not only will the beans add protein, but they are also a good source of fiber, which can help with weight management. Myth: Fruit is too high in sugar so I should avoid it. False. There are two types of sugar: natural sugar and added sugar. Fruit contains natural sugar as well as many beneficial nutrients like fiber, [...]

Tags: clean eating, corporate wellness, nutrition, nutrition fads, nutrition myths|

Plant-Based Meals: Good for You & the Earth

April 22nd is Earth Day and a great way to help our planet and health is by reducing our intake of meat. Certain meats like pepperoni, steaks, ground beef, and hot dogs are high in saturated fat which can increase the risk of heart disease. Including plant-based proteins, such as beans or lentils, in a meal is a great step to help you lead a healthy lifestyle. For example, beans and lentils contain protein as well as soluble fiber. Soluble fiber is helpful in lowering LDL (bad) cholesterol. Small changes make a large impact. Even having one meatless day a week can help the planet. The Academy of Nutrition and Dietetics states, “In the U.S., the Environmental Protection Agency estimates that livestock contributes to more than one-third of methane emissions, one type of greenhouse gas emissions (GHG). Eating less [...]

Tags: corporate welllness, fruits and vegetables, plant-based, plants, soy, vegetatian|

5 Ways to Change the Stigma of Mental Health

Mental health is finally entering the conversation more with overall health and well-being. However, there is still a lingering stigma that follows those who are battling with a diagnosis. The feelings of shame or lack of validation when it comes to mental illness often make it less likely for individuals to seek the help and treatment they need. Whether we have loved ones dealing with mental health issues or are facing them ourselves, we can change the conversation and make a positive difference. Be Educated Changing the stigma of mental health starts with being well-educated on the topic. Take time to learn about mental illnesses and how they can affect people differently, just like any other illness. When we understand that there is a complexity to what others face, we can show more compassion and support. If you don't [...]

Tags: corporate wellness, mental health, mental wellness, stigma|

Build Your Workout Using the FITT Principle

Putting together a balanced workout plan can feel daunting. Following the FITT principle is an effective way to make that task easier. FITT stands for the Frequency, Intensity, Time, and Type of your workout. It helps you design a routine that incorporates a variety of necessary exercises while tailoring it to your personal needs and goals. Frequency Frequency addresses how often you will plan to exercise. The American College of Sports Medicine recommends at least 150 minutes of moderate-intense aerobic exercise along with at least two days of strength training exercises each week. If you’re beginning an exercise routine or it’s been a while since you’ve exercised consistently, you should gradually build up to this recommended amount. For Aerobic Exercise: Break up your cardio minutes however you wish. On average, you could aim for about thirty minutes of exercise [...]

Tags: cardio, corporate wellness, exercise, fitness, FITT, strength|

Debunking the “Dirty Dozen”

What is the “Dirty Dozen”? Dirty Dozen Foods 1.) Strawberries 7.) Bell & Hot Peppers 2.) Spinach 8.) Cherries 3.) Kale, Collard, Mustard greens 9.) Peaches 4.) Nectarines 10.) Pears 5.) Apples 11.) Celery 6.) Grapes 12.) Tomatoes The Dirty Dozen refers to the 12 crops that have the most pesticides used on them. It is a list created by the Environmental Working Group (EWG), a non-profit (lobby and education) organization. Note: The rankings are based not only on the percentage of samples with pesticides but also on the number and amount of pesticides on all samples and on individual samples. With the increasing demand of food (based on population) year after year, the food industry heavily relies on the use of pesticides. In recent years, different research groups and public health advocates have been voicing their opinion [...]

Grocery Shopping & Added Sugar

Let’s take a deeper dive into products and look at the added sugar content of some common items. Remember, men want to try to limit added sugar to 9 teaspoons (36g per day) and women to 6 teaspoons (24 grams each day). Dried fruit The serving size for dried fruit is ¼ cup. Craisins: 130 calories, 0g fat, 3g fiber & 26g added sugar (6.5 teaspoons of added sugar) Raisins: 120 calories, 0g fat, 2g fiber & 0g added sugar Dried fruit is a great option to help you eat more produce. However, certain products may contain added sugar and you want to be mindful of your portion size. Raisins would be an everyday choice since it does not contain added sugar, whereas craisins would be an occasional choice since it is high in added sugar. Condiments Certain condiments can [...]

Tags: added sugar, corporate wellness, grocery, label reading, sugar|

Practicing Mindfulness

How often do we find our minds wandering into a frenzy? Maybe we’re dwelling over something that just happened, worrying about the future, or trying to multitask to get everything done. Our busy lives and schedules have made it extremely difficult to mentally and physically be present. Intentionally practicing mindfulness is a great way to pull our thoughts back into the present moment and focus on the here and now. Mindfulness can help manage the stressors of a wandering mind. What is Mindfulness? Maybe you’ve heard the term mindfulness but wonder what it means. According to Mayo Clinic, mindfulness is “a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment.” It’s like hitting the pause button in your brain to intentionally notice yourself and your [...]

Tags: corporate welllness, deep breathing, mediation, mindful, mindful breathing, self-reflection|

Added Sugar- How Much is Too Much?

You might be surprised to hear that most Americans (including teenagers and children) consume about 17 teaspoons of added sugar each day. Too much added sugar can lead to increased health risks including heart disease, type 2 diabetes, and obesity. Added sugar contains calories, but no additional nutrition. With the lack of vitamins and minerals it’s important to limit your intake of added sugar. Let’s take a closer to look to discover how you can reduce your intake of added sugar. Different names for added sugar Added sugar comes in many forms including, but not limited to, maple syrup, honey, brown sugar, molasses, high fructose corn syrup, sucrose, coconut sugar, evaporated cane syrup, agave nectar, maltose, dextrose, and malt syrup. Regardless of which type of added sugar you use, you want to limit your intake. Finding added sugar in foods [...]

Tags: clean eating, corporate wellness, label reading, sugar|

The Mini Workout

The Answer to “I Don’t Have Time to Exercise” The fact that mini workouts can benefit our health is an obvious advantage. However, there are many other benefits to incorporating these short bursts of exercise into your day. Due to our busy and evolving schedules, it can be hard to commit to long exercise sessions. Mini workouts allow you to incorporate physical activity more easily into your day. While planning for a thirty-minute workout can feel discouraging on an already busy day, it can often be more realistic to wrap our head around 5 to 15 minutes of exercise at a time. A few active moments throughout the day can feel more manageable and less stressful than scheduling a longer workout. This perspective can help our exercise become more consistent over time. Mini workouts help decrease our daily sedentary time [...]

Tags: corporate welllness, exercise|

Nutrition and Heart Health

Be Kind to Your Heart: Supporting Your Heart Through Nutrition Heart disease is the leading cause of death in the United States. The good news is that creating healthy habits can decrease your chance of developing heart disease. There are so many ways to be proactive in taking care of your heart health such as exercising, managing stress, reducing sodium intake, switching to healthy fats, and increasing your soluble fiber intake. Reminder: Don’t overwhelm yourself with lifestyle changes. Reflect on your habits. What is one thing that you would like to work on? Eating more vegetables? Going for consistent walks? Set yourself up for long-term success by making one or two achievable lifestyle changes. If you try to make too many changes at once, you have a higher chance of not meeting your goals. Let’s look at how nutrition [...]

Tags: corporate welllness, fiber, heart health, nutrition|

About Crystal Petrello