corporate wellness Archives - 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|

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|

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|

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|

Exercise as Medicine

We all know that exercise is good for our health, but what exactly does it mean to use exercise as medicine? Research has shown that exercise can help to prevent and manage chronic diseases and conditions. In many cases, with physician supervision, it can be used instead of or in conjunction with medication to maximize health benefits. How Can Exercise be Used as Medicine? The American College of Sports Medicine (ACSM) launched the Exercise is Medicine (EIM) initiative to emphasize the importance of physical activity on our overall health. While physical fitness is important for improving athletic performance, preventing injury, and building muscle, its benefits go far beyond this. Exercise is key for preventing and managing diseases like cancer, type 2 diabetes, and heart disease. Research shows it can also help manage bone and joint health, mental health, cognitive [...]

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