Kayla Repp, Author at Be Well Solutions

6 Tips for Packing a Healthy Lunch

Whether returning to school this fall or continuing the daily work grind, you might consider packing your lunch. Not only does packing your lunch help you stay on track with healthier eating habits, but it can also help you save money each week! We’ve compiled six tips for packing a healthy, balanced, and nutritious midday meal. Keep It Colorful Fruits and vegetables are a standout source of nutrients like fiber, vitamins, and minerals. The various colors in these foods represent different nutrients. By keeping your lunch colorful, you’re incorporating an array of necessary nutrients into your daily diet. Fruits and vegetables are nutritious carbohydrates that help fuel your body with energy for the day. Keep these foods budget-friendly by choosing fresh produce in season or opting for no-sodium-added and no-sugar-added canned or frozen varieties. Choose Whole Grains Whole grains are [...]

Tags: BalancedMeals, ColorfulEating, health, HealthyEatingHabits, HealthyLunchTips, nutrition, NutritiousMeals, PackYourLunch, SmartProteins, wellness, WholeGrains|

Strategies for a Tech-Healthy Life

Technology has helped increase opportunity, connection, entertainment, and even wellness. We can access these things and more with the click of a button or swipe of a finger. However, navigating life in a hyper-digital world can come with challenges. According to the American Psychological Association, “nearly one-fifth of Americans (18 percent) identify the use of technology as a very or somewhat significant source of stress.” Creating a more tech-healthy balance in life starts with learning how to use it thoughtfully and responsibly. Know When to Turn it Off A key strategy in creating healthier habits with technology is knowing when to use it and when to put it down or turn it off. Start by creating boundaries with phones and devices while driving. Keep your phone out of reach and limit notifications to minimize distractions whenever you’re behind the wheel. [...]

Tags: DigitalDetox, DigitalWellness, health, HealthyTechHabits, MindfulTechUse, ScreenTimeBalance, TechHealth, Unplug, wellness|

Exercise: Back 2 the Basics

Regular exercise can positively influence almost every body system, from managing weight to lowering disease risk. However, navigating the plethora of information about physical activity and exercise can be challenging. We’re returning to the basics to understand the main components of exercise, the current recommendations, and the steps to get started. Aerobic Exercise Aerobic exercise is “any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature” (World Journal of Cardiology1). These activities require oxygen to produce energy, hence the name aerobic. You might also know them as cardio exercises. Aerobic exercise improves heart health, circulation, endurance, and respiratory health. It can help manage blood sugar, blood pressure, and mental health. Activity examples include running, walking, hiking, cycling, and swimming. Strength Exercise Anaerobic exercise is “intense physical activity of very short duration, fueled by the [...]

Tags: activity, AerobicExercise, exercise, GettingStarted, goals, health, StrengthExercise, wellness|

The Science of Recovery: How to Optimize Your Rest Days

Whether your goal in exercise is to get stronger, improve endurance, break a personal record, increase function, manage weight, or feel your best, you’ll need to make rest and recovery part of your plan. Proper recovery allows time for your body to adapt, reach its goals, and keep your regimen more consistent. Whenever this necessary component gets overlooked, it increases the risk of injury and hinders muscle growth and overall progress. Even if you’re not an avid exerciser, you may be familiar with how massage, stretching, and foam rolling can help ease sore muscles, as well as ice and cold therapy can help reduce inflammation. Your rest and recovery shouldn’t stop there. We’ve compiled several more ways to optimize your rest days. Proper Nutrition & Hydration Protein is essential for muscle repair and growth, and carbohydrates are stored in muscle [...]

Tags: Active Rest, exercise, habits, health, hydration, lifestyle, Prioritize Sleep, Proper Nutrition, wellness|

From Beans to Buckwheat: A Beginner’s Guide to Plant- Based Protein

Protein is a vital nutrient that is essential for life. Alongside carbohydrates and fats, it is one of the essential nutrients in our diet. This article underscores how the sources of these nutrients can significantly impact our health risks and other factors. While we have discussed healthy sources of carbohydrates and fats in other essays, today we focus on different alternative sources of protein, specifically plant-based protein. What is Protein Protein is composed of building blocks called amino acids. Amino acids are combined to form the proteins which are essential for building and repairing tissues, producing enzymes and hormones, and sustaining other bodily functions. Some amino acids must come from our diet and that’s why there are minimum daily amounts of protein that are recommended for good health. Daily Protein Requirements Protein requirements vary, based on physical factors such as [...]

Tags: Affordable, Environmentally Friendly, health benefits, Plant-Based Protein, Protein, Smart Snacking, sustainability, vegan, vegetarian|

Enhancing Your Sleep Routine for Better Rest

Getting enough quality sleep can seem like an elusive task these days. Implementing a bedtime routine will help you prepare mentally, physically, and emotionally for sleep. It consists of relaxing activities that ready your mind and relax your body so you can fall asleep faster and stay asleep. Practicing a bedtime routine enhances your sleep-wake cycle to create a habit of knowing when to sleep and when to wake. As you personalize your sleep routine to fit your needs and preferences, consider these tips to make it as successful as possible. Set a Bedtime Start by choosing a bedtime that can be around the same time each day and will give you adequate hours of sleep. Then, aim to begin your bedtime routine about thirty minutes or more prior. Even a shorter routine of 10 minutes can be beneficial to [...]

Tags: Bedtime Routine, Guided Meditation, Journal, Mindful Activity, Relaxing, rest, sleep quality, Sleep-Friendly Environment, Tidy Up|

5 UV Safety Tips for Your Summer Vacation

Summer is here, and it’s time for fun in the sun! Whether you relax on the beach or go for a long hike, time spent outdoors benefits your mind and body. However, too much sun exposure can quickly ruin a good thing and increase your risk of sun damage, premature skin aging, and skin cancer. While planning your next summer vacation, add these UV safety tips to your itinerary and bring home memories instead of a sunburn. Seek Shade During Peak Sun Hours Ultraviolet (UV) Rays are strongest during peak sun hours between 10:00 am and 4:00 pm (Centers for Disease Control and Prevention1). During those hours, it is a good idea to find adequate shade and limit time in direct sunlight. Bring an umbrella or have ample shade available. Be extra mindful of areas with water and sand, which [...]

Tags: Cover Up, hydration, Shade, summer, sunglasses, sunscreen, Travel, UV protection, UV Safety|

Men’s Health Awareness – Strategies for Healthy Aging

June is Men's Health Month, a time dedicated to raising awareness about the health challenges men face and encouraging them to take proactive steps towards maintaining their well-being. Men’s health encompasses a wide range of issues, including physical fitness, mental health, and preventative care. This month offers an opportunity to highlight the importance of regular health check-ups, a balanced lifestyle, and the need for mental and emotional support. Overcoming stigmas and taking proactive measures can ensure age related problems are dealt with in a productive manner. Understanding Men’s Health Issues Men have a higher risk of heart disease, stroke, and sudden death than women. They are less likely to seek and get treatment for emotional conditions such as major depression, even though studies tell us over 30% of men suffer depression in their lifetime. Men are also more likely to [...]

Tags: Aging, Emotional Wellbeing, health, mens health, mental health, preventive care, wellbeing, wellness|

Dining Out Mindfully: Tips for Making Healthy Choices at Restaurants

Dining out at restaurants often goes hand in hand with times of celebration, social connection, and enjoyment. While dining out is an exciting part of life, it can easily disrupt healthy eating habits. We’ve compiled several ways to dine out mindfully and keep your nutrition goals in focus. Plan Ahead If you will be dining out for a meal, plan for it. Adjust your day for healthier or lighter meals before and after. Incorporate physical activity into your day, or add a few more minutes to your exercise session. If you know where you’ll be eating beforehand, consider looking up the menu to familiarize yourself with the options available. Whenever you plan for it, you can make adaptations to help you keep your goals on track rather than feeling guilty for enjoying a meal out. Don’t Arrive Too Hungry Skipping a [...]

Tags: be present, dining out, drink wisely, health, healthy choices, nutrition, plan ahead, portions, smart choices, wellness|

5 Ways to Incorporate Mindful Moments into Your Day

Life can seem busier every day, making it easy to rush through our busy days on autopilot. Practicing mindfulness allows you to pay attention in the present moment purposefully and without judgment. Instead of quick reactions or thoughtless choices, mindfulness brings intentionality and focus to decision-making. If you’re not sure where to begin when it comes to practicing mindfulness or if you feel like you don’t have time in your day to think about one more thing, here are five easy ways to incorporate mindful moments into your day. Mindful Breaks Even on the busiest day, you can have a mindful break for a few moments. As responsibilities and stress pile up, our thoughts start racing as well. Mindful breaks bring our thoughts back to the present and quiet the chatter. Take a mindful break by practicing several rounds of [...]

Tags: #awareness, #presence, #reflection, health, mindful, mindful activities, mindful breaks, mindfulness, technology, wellness|

About Kayla Repp