Crystal Petrello, Author at Be Well Solutions

Ditch the Diets

The dieting industry is a multi-billion dollar industry for a reason. The reason you keep seeing all of these new trendy diets hitting the market is because diets don’t work! Millions of Americans attempt to lose weight each year by purchasing diet pills, meal plans, and other various dieting programs. Only to fail miserably. The truth is, it's not your fault. For years we have been taking the wrong approach, restriction is not the answer. Psychologically, dietary restraint can lead to greater reactivity to food cues, increased cravings, and indulgence. This, in-turn can cause overeating and binge eating. Biologically, dieting can lead to unhealthy changes in body composition, hormonal changes, reduced bone density, menstrual disturbances, and lower resting energy expenditure. The smartest decision you can make is to ditch the dieting and restriction mentality. Instead, incorporate healthy foods into [...]

Tags: corporate wellness, diet, dietetic internship, dietitian, HAES, health at every size, healthy eating, intuitive eating, lifestyle change, nutrition|

Building a Healthy Salad

Salads are the image of "health food". When we think "I'm going to eat healthily", we often default to salads. Although, when we don't build a well-balanced salad, we might end up overeating at snacks or later meals. The salad could be loaded with salt and fat and we feel as sluggish as if we had consumed a burger! In between these two extremes is a salad that will help us sustain energy, without yearning for more or feeling too tired to keep moving. This can be a great option if we make a great plan! As fresh vegetable season is around the corner, here is a guide for creating optimal salad combinations. Plate Method: this encourages a balanced meal with lean proteins, dairy/non-dairy alternatives, vegetables/fruits, grains, and heart-healthy fats. Salads incorporating most, or all, of these in recommended [...]

Tags: clean eating, corporate wellness, nutrition, recipe, salad, vegetable|

Understanding the Symptoms of a Stroke

May is National Stroke Awareness Month, which makes it the perfect time to review the symptoms of a stroke. Understanding the warning signs and quickly getting help can save a life and lower the risk of damaging effects. According to the American Stroke Association, it is “the number five cause of death and a leading cause of disability in the U.S.” An individual can lose around 1.9 million brain cells each minute a stroke is untreated, making early detection and treatment imperative. Learn how you can B.E. F.A.S.T. when responding to a stroke emergency. Balance Be alert for sudden changes in balance or walking. These changes could include unusual dizziness or rapid loss of coordination. Eyesight Be mindful of unusual variations in eyesight, such as loss of vision or double vision. Changes could be present in one or both eyes. [...]

Tags: be fast, corporate wellness, stroke, stroke symptoms|

Now Trending: Virtual Fitness

Home workouts have been revitalized and renovated over the last few years. As the pandemic prompted many individuals to find alternate means of exercise, it brought virtual fitness exploding onto the scene. The virtual fitness market is estimated to experience an increase of a 30.01% compound annual growth rate between 2020 and 2026 (Global News Wire). It increases the accessibility of exercise and brings a variety of classes, trainers, and programs directly to your living room. Benefits The accessibility and variety of virtual fitness have helped make it popular. Many people now have exercise classes available with the touch of a button on their phones. You can attend a class or workout of your choice without leaving the comfort of your home. It allows for more flexibility in busy schedules. It accommodates those who are now working remotely from [...]

Tags: corporate wellness, exercise, fitness, streaming exercise, virtual fitness, virtual gym|

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|

About Crystal Petrello