Crystal Petrello, Author at Be Well Solutions

Don’t Stress Out Your Heart

When we think about heart health, we typically think about habits involving exercise and nutrition. While these both have a huge impact, the effects of stress on the heart often get overlooked. Stress is something that most of us deal with daily. Taking time to manage our stress can greatly improve heart health and lower the risk of adverse effects. When it comes to stress, it is necessary to explore types of stress, how it affects the body, and how to better manage it. Acute vs. Chronic Stress Acute stress stems from a short-term, immediate stressor. It sparks our body’s “flight or fight” response and produces stress hormones (adrenaline and cortisol) which cause elevated heart rate, increased breathing, and contracted muscles that are ready for action. It's natural for our bodies to have this acute response to stress because [...]

Tags: corporate welllness, heart health, heart month, stress|

5 Heart-Healthy Reasons to Exercise

The benefits that exercise has for physical and mental health are numerous. Countless studies have shown physical activity to be a top component in preventing and managing diseases and promoting a longer, healthier life. Let’s explore five heart-healthy reasons to make exercise a habit today. Regulate Blood Pressure Exercise causes blood vessels to dilate, which means they open wider and allow better circulation. Because of this the heart does not have to work as hard thereby more efficiently getting blood to the body. Less stress on the arteries means lower blood pressure in return (Mayo Clinic). Since bouts of exercise directly affect heart function, consistent physical activity is necessary for keeping blood pressure under control long-term. Boost Good Cholesterol High-density lipoprotein (HDL) is considered the “good” cholesterol, and it is an important part of heart health. According to the [...]

Tags: corporate wellness, exercise, heart health, heart month|

International Spices for Heart Health

Your doctor recommended that you lay off the salt. The American Heart Association recommends less than 2,300 milligrams of sodium a day in our diet. Although in the US the majority of the population consumes nearly 150% of the recommended amount. Why is this a problem? Overconsumption of salt raises blood pressure which in turn raises your risk for heart disease. The good news is that simple lifestyle changes like eating more fruit and vegetables and swapping out seasonings for salt while cooking can make a big difference. In fact, cutting back on salt has shown improvements in blood pressure within weeks. According to the FDA, 75% of our salt intake comes from packaged food and restaurant meals. Cut back on salt intake by making fresh meals at home. Want to know how to make your salt-free kitchen exciting? Bring [...]

Tags: cooking, corporate wellness, heart health, heart month, no salt, recipe|

Heart Month- February 2022

Heart Disease is the leading cause of death for men and women in the United States, yet 80% of all heart attacks can be prevented. A great way to reduce your risk is to know your heart screening numbers. The most important are blood pressure, blood sugar, LDL and HDL cholesterols and body mass index (BMI). These values, in addition to your family history and personal habits (tobacco use, exercise and stress management), help health professionals design strategies that can lead to a long lifetime of heart health. Blood Pressure is the force with which your heart pumps blood through your blood vessels. Remembering that your heart is a pump and the vessels are hoses makes blood pressure easier to understand. Blood pressure measurements are recorded as two numbers. The higher number is the systolic pressure, and the lower [...]

Tags: corporate wellness, heart health, heart month|

Salmon Rice Bowl Recipe

Coming up in February is American Heart Month! Any movements such as walking, biking, and other exercises that increase our heart rate can improve cardiovascular health. Good nutrition can also impact our hearts in a positive way. Ways to improve heart health through eating include: Less saturated fats such as butter, lard, and animal products Lower sodium foods like fruits, vegetables, nuts, seeds, and legumes More fatty fish like salmon, cod, and mahi-mahi are high in omega-3 fatty acids Below is a recipe that includes salmon, brown rice, and vegetables that are perfect for a heart-healthy diet! Salmon Rice Bowl Prep: 15 minutes Cook: 15 minutes Servings: 2 Salmon Ingredients: 6oz Salmon Filet (3oz for each bowl) 1 teaspoon minced garlic ½ teaspoon ground pepper 1 Tablespoon lemon juice Rice Bowl Ingredients: 1 cup brown basmati rice or other brown [...]

Tags: brown rice, clean eating, corporate wellness, heart health, recipe, salmon|

Top Fitness Apps for 2022

Welcome to the New Year, a great time to re-establish fitness goals! Countless apps make it easier than ever to have exercise resources right at your fingertips. How do you choose the best one for you? We’ve tested and highlighted some of the year’s top fitness apps below. MyFitnessPal MyFitnessPal has been around since 2005, but its capabilities continue to increase. This is a website and app for tracking daily diet and exercise to help reach fitness, nutrition, and weight management goals. You can log food and water intake, exercise, and weight progress each day. MyFitnessPal makes tracking easy by allowing you to input food from scanning barcodes or choosing from a large database of options. It even lets you set tracking reminders to help keep your goals at the forefront of your day. Most capabilities are free; however, you [...]

Tags: apps, corporate wellness, digital health, exercise, exercise apps, fitness, fitness apps, health apps|

2022 Food Trends

Just as fashion trends come and go throughout the years, food trends are no different! 2022 is here and experts have narrowed down the food trends to watch out for. Trend-watchers and foodies alike are predicting a focus on sustainability, more spice, and entertaining galore. While you are probably tired of hearing social media trends like 2021's baked feta pasta and nature's cereal, rest assured 2022 food trends will extend far beyond the corners of your phone. Almost 2 years into the coronavirus pandemic, you'll notice many of the trends pivoting to meet the needs of our "new normal". While other trends are just fun! Think: life with fewer boundaries and tables filled with loved ones. More Nostalgia Food that reminds us of good childhood memories like grandma's pasta sauce or the apple pie after school snack can also [...]

Tags: charcuterie board, clean eating, corporate welllness, dinner party, food trends, grandmas recipe, nostalgic eating, nutrition, Reducetarianism, spice, spices, sustainability, take-out, trends|

Mindful New Year’s Resolutions

A new year is a perfect time for reevaluating and setting new goals. However, we’re all too familiar with how difficult it can be to stick to those resolutions all year long. We quickly get caught up in the hustle and bustle of a new year, and those good intentions slip down our priority list. Mindfulness is about purposefully focusing on the here and now. It can be a beneficial tool for successfully establishing, reaching, and maintaining new goals this year. Set Your Intention and Attention When setting your intentions for the new year, think about the purpose behind the goal. Why is it important to you? Why is it something you want to accomplish or improve now? What is your motivation? Thinking about your answers to these questions will help you keep your attention tuned into the motivation behind [...]

Tags: cleveland wellness company, goals, mindful, mindfulness, new years resolutions, resolution|

Nutrition and Thyroid Health

"I can't lose weight because I have thyroid problems". You have probably heard this complaint time and time again from others. Although some may eye roll this comment and chalk it up as an "excuse" to getting healthy, your friends are actually not wrong. It's estimated that nearly 12% of Americans will develop a thyroid condition in their lifetime which can lead to excessive weight loss or gain. In fact, more than half (60%) of folks with thyroid disease are unaware they even have an issue. Although the exact cause of disease formation is unknown, the thyroid has a profound impact on our body's metabolism which can cause a slew of problems if not managed. Facts About the Thyroid The thyroid gland is a butterfly-shaped organ located at the front of the neck. Although small, this gland affects [...]

Tags: clean eating, corporate wellness, hashimoto. hyperthyroid, hypothyroid, nutrition, thyroid|

Exercise and Thyroid Health

The thyroid is responsible for producing hormones that help our bodies regulate things like body temperature, weight, energy levels, and more. If the hormone production gets out of balance, it can affect all these areas. Hypothyroidism occurs when not enough thyroid hormone is produced. Hyperthyroidism refers to when there is too much. Exercise can help manage symptoms that come with an over or under-active thyroid. However, it is important to engage in the proper frequency, intensity, time, and type (FITT Principle) of exercise as recommended by your doctor. Benefits Exercise has a long list of health benefits, including lowering the risk of heart disease, which thyroid conditions typically increase. The right exercise routine can also help relieve various symptoms of thyroid disease. Exercise can improve mood, metabolism, and energy for those managing hypothyroidism. Regular activity can help those battling hyperthyroidism by [...]

Tags: corporate wellness, exercise, hashimoto, hyperthyroid, hypothyroid, thyroid|

About Crystal Petrello