I learned disruption can be a GOOD thing! Where do you think you might benefit from a little disruption right now? Are you stuck somewhere where coming out of your comfort zone might just stimulate something new and good? Let’s have that conversation!Read More
How we can learn to eat more mindfully by observing other cultures! 3/3Read More
How We Can Learn To Eat More Mindfully By Observing Other Cultures! (1/3)Read More
I think that some curious observation of foreign cultures and their eating habits is both very interesting and useful in our quest to be eat more mindfully. In the following series of 3 blogs, let’s get curious, observe without judgement and try to learn from other cultures.Read More
It’s soon Mother’s Day, would you like to offer your mom something special to support her happiness AND her health? Moms everywhere deserve to be treated specially on Mother's Day. It is the perfect time to give her something that keeps her happiness AND health and a top priority. This year, try one of these fun, delicious or relaxing ideas which are sure to inspire her healthy habit or feed her fitness fascination! Whatever you choose… give your mom and yourself the gift of a hug…as the saying goes… "A mother’s hug lasts long after she let’s go!”Read More
The next time you eat chocolate, you may not have to feel overly guilty about it! Despite its bad reputation for being unhealthy or causing weight gain, there are a number of health benefits associated with chocolate! Let's look at the "Ups and Downs" of chocolate (bunnies and eggs) .Read More
This year, when celebrating Valentine’s Day, why not treat your loved ones to the gift of good health and a truly happy heart? By incorporating some healthy simple changes into your traditional Valentine’s Day routine, you and your loved ones can celebrate together without sacrificing your health – or those new year’s resolutions we went “from knowing to doing” in January!
Almost the end of January! The LAST of our resolutions posts! According to country estimates, over 50% of both men and women in the WHO European Region are overweight, and roughly 23% of women and 20% of men are obese. Being overweight or obese can have a serious impact on health and lead to severe health consequences such as cardiovascular disease, type 2 diabetes, muscular-skeletal disorders, and some cancers.Read More
Surveys reveal that approximately 30% of Western Europeans report sleep problems. Sleep plays a vital role in good health and well-being throughout life. Getting enough quality sleep at the right times can help protect mental health, physical health, quality of life, and safety. In a nutshell, the quality and length of your sleep determine the quality and length of your life!Read More
According to the World Health Organization, « Physical activity is the easiest manner to avoid practically all chronic illness" and sedentarity is 1 of 10 principal causes of mortality on our planet, second only to smoking as a risk factor. Despite all the health benefits of physical activity, people worldwide are doing less of it—at work, at home, and as they travel from place to place. Globally, about one in three people gets little, if any, physical activityRead More
In my first post, we discovered why the foundation of self-empowerment is with personal self-care, that is, care provided for you, by you. Here we will explore four specific resolutions that can start you on a path of personal empowerment now!Read More
These four resolutions are great to consider together as they all directly impact our ”inner calm” or capacity to manage stress, which affects approximately 50% of the population and is the number one workforce risk issue. Over the next 4 weeks of 2017 I will be blogging on "10 Tips" for each of these resolutions. The New Year is a time to reflect on past behavior and to make positive lifestyle changes. Setting small, simple, positive, SMART goals throughout the year, instead of a single, overwhelming goal on January 1st can help you reach whatever it is you strive for. It is not the extent of the change that matters, but rather the act of recognizing that lifestyle change that is important and working toward it, with one simple change at a time. For TIPS on goal setting and "why SMART is not enough", download my December Freebie “Goal Setting Tips Sheet - SMART is not enough!” at www.whealthness.ch.
Top 10 “Eat Healthy” SMART resolutions
If healthy eating tops your resolution list for 2017, you're not alone. Many of us stumble into a new year, laden with Christmas cheer and the desire to make up for the excesses of the festive season, or the prior year!
- Purchase enough fruit and/or vegetables weekly to reach the 5 per day or 50% of your food intake, WHO Healthy Diet recommendation thereby “crowding out” other less healthy choices. Frozen and canned options are OK too, just read the labels to ensure salt and/or additives are not excessive.
- Place fruit in the car and/or office. Organize containers if necessary so that it is nearby and always the simplest choice on hand.
- Take a piece of fruit along to ensure adequate fruit nourishment, especially when you are stuck and nothing else is around….life happens!
- Buy, order or make soup weekly for before or alongside meals thereby “crowding out” other less healthy options.
- Make a list of and purchase lean protein (meat, dairy, nuts, pulses) according to your weeks schedule and organize to have on hand for snack or mealtime.
- Integrate lean protein into every meal or snack since protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption
- Organize healthy snack options such as nuts, yogurt or cereal bars. Want some healthy snack ideas?
- Obtain a great bottle, cup or mug you love and fill with water throughout the day, aiming to drink the 1 – 2 liter WHO recommendation.
- Choose complex carbohydrates whenever possible to keep glycemic load and cravings low.
- Eat about every 4 hours seated, slowly and mindful of your hunger sensations