Crystal Petrello, Author at Be Well Solutions

Healthy Habits: Disrupted Routines

Disrupted Routines Some research suggests that 40% or more of our day is based on habit. That means 40% of the decisions you make and actions you take are most likely being done subconsciously based on your normal routine. But what happens when your routine and habits are disrupted? With the recent outbreak of COVID-19 in the United States and worldwide, everyone’s lives are anything but “routine.” Many people have transitioned to working from home full-time, exercise facilities are closed, and grocery stores are having a difficult time restocking shelve to meet public demands. While many of these factors are out of our control, now is the time to adapt and form new habits and new routines that will help you through these difficult times. Start by asking yourself what you can and cannot control. Then focus on ways you [...]

Tags: corporate wellness, COVID, pandemic, routine|

Sleep Health: Sleep Soundly

Sleep Soundly Sleep is an important part of health that is often overlooked. One out of three Americans do not get the recommended amount of sleep. Most healthy adults need at least seven hours of sleep each night and school-aged children (6-12 years old) need nine to twelve hours each night. Sleep doesn’t just affect your energy, but it relates to your overall emotional and physical well-being. Not getting enough sleep is associated with an increased risk of obesity, type 2 diabetes, cardiovascular disease, and clinical depression. There are some steps you can take to improve your overall sleep quality. Establish a routine sleep schedule. Go to bed at the same time each night and wake up at the same time each morning. This window of sleep should be at least 7 hours long and be consistent even on weekends. [...]

Tags: corporate wellness, sleep, sleep hygiene|

Try a New Food: Spring Into Fresh Produce

Spring Into Fresh Produce Spring is just around the corner, which means a variety of in-season produce will become available and affordable. Fruits and vegetables are nutrient-dense foods – loaded with vitamins, minerals, fiber, and naturally low in fat and calories. Eating a balanced diet that incorporates a variety of fruits and vegetables has been shown to reduce the risk of developing heart disease, stroke, high blood pressure, type 2 diabetes and certain types of cancer. Despite knowing the significant health benefits fruits and vegetables have to offer, very few Americans eat enough of them. According to the CDC, only one out of ten adults meet the daily recommendations. The number of produce servings you should eat each day will vary based on age, sex, and total calorie needs. For most healthy adults, the registered dietitians at Be Well Solutions [...]

Tags: apricot, asparagus, broccoli, corporate wellness, fruit, recipe, vegetables|

Eat Right, Bite By Bite

Eat Right, Bite by Bite March is National Nutrition Month® and the theme this year is to Eat Right, Bite by Bite. This theme reminds us that making small changes, one bite at a time, can help lead you to an overall healthier lifestyle. The Academy of Nutrition and Dietetics encourages you during National Nutrition Month® to focus on the themes below. Week 1: Eat a variety of nutritious foods every day! Include healthful foods from all food groups. Hydrate healthfully. Learn how to read the Nutrition Facts Panel. Practice portion control. Take time to enjoy your food. Week 2: Plan your meals each week! Use a grocery list to shop for healthful foods. Be menu-savvy when dining out. Choose healthful recipes to make during the week. Enjoy healthful eating at school and at work. Plan healthful eating while traveling. [...]

Tags: clean eating, corporate wellness, dietitian, national nutrition month, nutirtion, RD, RDN, weight loss|

Stress Less: Apps for Meditation and Stress Reduction

Apps for Meditation and Stress Reduction Do you often get overwhelmed by stress? Not sure how to manage the rush of everyday life? You might consider giving mediation a try! Mediation is a well-established method for relaxation and stress reduction and may help improve sleep, concentration, anxiety and overall health. This practice helps push aside thoughts that may be distracting, negative, or stress-inducing, and focuses attention on the present moment. Thoughts of the past or worries about the future are pushed aside to focus on the peaceful moments spent in the experience. This is often accomplished through focusing on an external object, a repetitive word or phrase or slow, deep breathing patterns. Meditation is a skill that takes practice. To help you get started, there are many apps available that teach proper meditation techniques and can be done in as [...]

Tags: calm, corporate wellness, meditation, mindfulness, stress, stress reduction, stress releaf|

Try a New Move: Strength Training

Strength Training Many people are familiar with the recommendation to exercise for 30 minutes a day or 150 minutes a week. What many Americans neglect, however, is the importance of resistance (anaerobic or strength) training. The Physical Activity Guidelines for Americans recommends generally healthy adults engage in muscle-strengthening exercises twice a week for all major muscle groups. Routine strength training has several benefits such as building and maintaining muscle mass, improving quality of life, and supporting strong bones. According to the International Osteoporosis Foundation, around the age of 40 muscle mass begins to decline due to an age-related condition known as sarcopenia. Incorporating resistance training into your weekly workout routine can help slow and even prevent excess amounts of age-related muscle loss. Weight-bearing exercise also helps build bone mineral density. For most adults, bone loss begins to occur after the [...]

Tags: corporate wellness, exercise, fitness, strength training|

Fact or Fiction: Salt

I don’t put salt on my food, so I don’t have to worry about sodium. Fiction. Sodium is found in more than just the saltshaker. In fact, over 70% of sodium in the American diet comes from processed, packaged, and restaurant foods. Sodium is added to a variety of popular foods during processing and preparation. As a result, most Americans consume double the amount of recommended sodium each day. Excess sodium intake can lead to high blood pressure which increases the risk of heart disease, stroke, and kidney disease. The good news is that making simple changes can help you stomp out excess sodium in your meals and snacks. What are the top food sources of sodium? Sodium is found in many processed foods including bread, pizza, sandwiches, soups, tacos, condiments (soy sauce, salad dressing, etc.), snack foods (pretzels, chips, [...]

Tags: blood pressure, clean eating, corporate wellness, dash diet, diet myths, food myths, high blood pressure, HTN, hypertension, nutrition, salt, salt shaker, sodium|

Heart Healthy Recipe: Slow Cooker Turkey and Black Bean Chili

Slow Cooker Turkey and Black Bean Chili This chili recipe is packed with black beans rich in soluble fiber, which may help lower LDL (“bad”) cholesterol. It also utilizes no-salt-added canned items and dried herbs that are not only affordable but heart-healthy as well. Ingredients 2 lbs. ground, skinless turkey breast 2 cans no-salt-added black beans (rinsed, drained) 1/2 tsp crushed red pepper flakes 1 can no-salt-added, diced tomato (undrained) 2 cans no-salt-added tomato sauce 1 cup frozen whole kernel corn 1 Tbsp cumin 1 Tbsp chili powder 2 tsp dried oregano (crumbled) 2 tsp ground coriander 4 medium garlic cloves (minced) Directions Place ingredients in crockpot. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Dietitian Tips Pair this meal with a serving of veggies and a whole-grain roll or brown rice to create a balanced meal. Can’t find no salt or sodium added beans? Rinse the [...]

Tags: chili, clean eating, corporate wellness, crockpot, heart healthy, low fat, nutrition, recipe, slow cooker|

Stress Less: The Power of Yoga

The Power of Yoga Feeling a little stressed lately but not sure how to tackle it? Give yoga a try! Yoga has been growing in popularity over the years and for good reason. Research has shown that incorporating yoga into your exercise routine can improve your physical health and mental health as well. Benefits of Yoga Improves mood and sleep patterns Increases flexibility and muscle strength Decreases risk factors for chronic diseases like diabetes and heart disease Reduces lower back pain Starting a Yoga Routine There are many different types of yoga and each class can vary in length and difficulty. Check out your local gyms and community centers for yoga classes. If you are new to yoga, look for beginner classes and talk to your instructor about any concerns that you may have before class. Love yoga or interested [...]

Tags: corporate wellness, exercise, fitness, stress, yoga|

New Move: Jump Rope

Jump Rope Jumping rope isn’t just for kids. Jumping rope is a simple way to incorporate aerobic (cardio) exercise into your day without going to the gym. Regular aerobic exercise lowers the risk of developing certain diseases including heart disease and diabetes. Three Reasons to Jump Rope Convenient: Going on a business trip or short on time? Pack a jump rope for a quick and efficient workout while on the road. Effective: Jumping rope burns calories similar to other cardio exercises (running, biking, etc.) If you’re new to exercise, jumping rope is a great way to kickstart your exercise routine. Start off slowly and increase your time as your endurance improves. Fun: Want to play with your kids but still workout? Make a game out of it and include your family for a fun activity. Bored with your regular exercise [...]

Tags: corporate wellness, exercise, fitness, jump rope|

About Crystal Petrello