HealthyHabits – Be Well Solutions

Building a Culture of Wellness

Prioritizing and maintaining a lifestyle full of healthy habits can be a tall task when you’re trying to accomplish it alone. Whether you are at work or at home, having a support system of people who also value health and well-being can reinforce and strengthen your efforts. Being an example and building that support system doesn’t always happen overnight. The following habits and strategies can help you build a culture of wellness wherever you go. Start Small Starting with too many habits too fast, or setting too lofty a goal, can quickly overwhelm you and those around you. Start small and focus on one thing at a time. It will always be easier to build on the habits you’ve established than to start back at square one because your intentions have become too challenging to keep up with. As you [...]

Protein & Fiber: The Nutrition Power Pair

If you have been grocery shopping, scrolling social media, or looking for a quick snack lately, you have probably noticed two words showing up everywhere: protein and fiber. From protein-packed yogurt and bars to high-fiber cereals and breads, food companies are putting these nutrients front and center. But do you really need more protein? What about fiber? And what does “high-protein” or “high-fiber” actually mean for your health? The good news is that you don’t need to jump on the latest diet trend. Protein and fiber have earned their attention because they play important roles in a healthy diet. Protein: More Than Just a Fitness Trend Protein is essential for building and maintaining muscle, repairing tissues, and supporting many important functions throughout the body. It can also help you feel satisfied after eating. Research shows that protein can support muscle [...]

Healthy Sleep Routines for Busy Schedules

Jam-packed, constantly changing schedules can wreak havoc on our sleep schedules. Between demands and responsibilities, it can be challenging to get adequate, restful sleep each night. While we can’t always control our busy days, we can often take steps to help us get the sleep we need. Incorporating the following habits can help you prioritize the sleep needed for recovery, renewal, repair, and rejuvenation. Stick to a Schedule Aim for similar sleep and wake times each day. A sleep schedule allows your body’s circadian rhythm, or internal clock, to stay on track. If your daily schedule changes throughout the week, adjust your sleep times and routines accordingly. Even if bedtime has shifted, following similar cues such as limiting screen time or turning down lights before sleep signals to your brain and body that it is time to calm down and [...]

How Many Steps Should I Get Each Day?

Step tracking is a trend that shows no signs of waning, especially as pedometers, activity wearables, and step challenges grow in popularity. Increasing daily steps and intentional walking is a convenient form of physical activity. You can easily adapt pace and intensity to fit your personal fitness level, and it requires little to no equipment. This exercise is accessible, but how many steps should we aim for? Is there a magic number to reach each day? What are the benefits of increasing your step count? Let’s explore the answers to these questions to help you build a realistic and sustainable walking routine. Should I Aim for 10,000 Steps Each Day? You’ve probably heard that you should strive for 10,000 steps per day. However, you might be wondering where this number came from. Is there any scientific evidence to support it? [...]

Boundaries for Better Balance: Protecting Your Time and Energy

In today’s fast-paced world, our time and energy are often in constant demand. Protecting these and finding a balance can be challenging, but setting boundaries can help. Boundaries also help us avoid burnout, cultivate better relationships, and improve our mental health. Let’s explore six realistic ways to help build better boundaries. Understand Your Limitations While our ambitions and motivations can often start high, we are all human and have physical, mental, and emotional limitations. Understanding your personal limitations allows you to establish and follow through with boundaries that protect yourself and your relationships. Identify things that drain your energy the most or leave you feeling overwhelmed. What areas do you need help or collaboration in? Knowing your limits before diving into a situation, or intentionally taking time to recognize them, will help you establish a plan to avoid compromising yourself [...]

Snack Smart: Mini-Meals and Nutrient-Packed Bites for Busy Days

Busy schedules often make it tempting to skip meals or grab whatever food is most convenient. Unfortunately, many quick snack foods are high in added sugar, sodium, and unhealthy fats, which can lead to energy crashes and increase hunger later in the day. Choosing nutrient-packed snacks or small mini meals instead can help you stay energized, focused, and satisfied until your next meal. Why Smart Snacking Matters A well-balanced snack does more than curb hunger. It provides your body with nutrients that support brain function, muscle health, and steady energy levels. Research from the Academy of Nutrition and Dietetics suggests that pairing carbohydrates with protein or healthy fats helps slow digestion, keeping blood sugar more stable than eating carbohydrates alone. Stable blood sugar can help improve concentration, mood, and energy throughout the day. Snacks can also help people meet their [...]

Prioritizing Family Fitness Amid Busy Schedules

Between busy work schedules, back-to-school chaos, and daily responsibilities, it can be difficult to maintain a consistent exercise routine. For many, spending hours in a gym each week is an unrealistic option during this season of life. The thought of taking any time out of our day to work out can bring feelings of guilt and frustration. While we know physical activity has numerous health benefits, how do we prioritize it during busy schedules and seasons? Let’s explore realistic ways to keep active as a family now and in the years to come. Make it a Priority with Value Before exercise can become a lasting non-negotiable priority, it needs to be something you find genuine value in. We might know it is a healthy thing to do and our doctors or loved ones might encourage us along the way. However, [...]

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Eating for Longevity: Lessons Inspired by the Blue Zones

Most of us would like to live a longer, healthier life. While no single food or diet can guarantee longevity, researchers have spent decades studying regions of the world where people routinely live to age 100 and beyond. These areas, known as the Blue Zones, include communities in Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). Although these cultures differ in many ways, they share several common lifestyle habits that are associated with better health, lower rates of chronic disease, and exceptional longevity. These habits, known as the “Power 9” include daily movement, a sense of purpose, stress management, strong social connections, and certain eating behaviors. Let’s take a moment to focus on the two nutrition-related Power 9 principles that nearly everyone can begin practicing today – the Plant Slant and the 80% Rule, or [...]

Shared Care: Building Wellness Through Connection

While caring for our health and wellness is our personal responsibility, we can often achieve our goals and create lifelong habits with the help of those around us. Studies have shown that social connection can increase longevity, strengthen the immune system, improve recovery, and boost mental health, while a lack of connection can cause physical and psychological health to diminish (Stanford Medicine1). The following ways can be used to build wellness through community, relationship, and connection. Find Support and Encouragement Establishing healthy habits that last can feel like a lifelong journey. Finding support along the way provides encouragement and reinforcement. Working with others and sharing our experiences can make the process feel less lonely. Even the strongest habits can go through seasons of obstacles and difficulty. Creating connections with family, friends, and coworkers helps us work through life's hardships while [...]

How Community Can Impact Our Stress Management

As humans, we experience stress as a natural part of life. How we react, respond, and manage stress can greatly affect our physical, mental, and emotional health. Research from the American Psychological Association found that while loneliness can negatively influence health and wellness, “social support bolsters resilience in stressful situations.” Seeking out community and meaningful connections can positively impact our stress management efforts. Ease the Fight or Flight Response During stressful situations, our body’s natural reaction is to ‘fight or flight’. This can protect us from harm or prepare our bodies to fight in an emergency. However, when daily stressors continuously activate this system, it can begin to negatively impact our physical and mental health. Communicating and engaging with others helps us calm this action, so we can respond appropriately and thoughtfully rather than mindlessly or impulsively. The support of [...]