nutrition Archives - Be Well Solutions

Unlocking the Power of Nutrition: A Guide to Reducing Cancer Risk

The power of healthy nutrition is often understated. But, as the American Institute for Cancer Research (AICR) reminds us, nearly one third of cancer cases are preventable through lifestyle changes. Some of these lifestyle changes revolve around not using tobacco products and regular exercise, but the majority of recommendations focus on nutritional strategies. As research evolves, so does our understanding of how diet influences cancer risk. Certain foods provide the potential to fight cancer, while others increase the risk. The AICR has recently updated their guidelines, providing actionable steps people can take to reduce their risk by making better dietary choices. Here are some dietary strategies the AICR endorses to reduce lifetime cancer risk. Embrace a Plant-Based Diet One of the cornerstone recommendations is to prioritize whole grains, vegetables, fruits, and beans. These foods are rich in fiber, vitamins, minerals, [...]

Tags: #balanceddiet, #HealthyEating, AICRGuidelines, CancerFightingFoods, CancerPrevention, HealthyFoodChoices, HealthyLifestyleTips, nutrition, Plant-BasedDiet, ReducingCancerRisk, ReducingObesityRelatedCancer, WholeGrains|

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|

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|

The Connection Between Stress and Blood Pressure

Stress affects the body in many ways, including blood pressure management. Hypertension, or high blood pressure, when left unmanaged, can increase the risk of heart attack, stroke, kidney failure, and more (American Heart Association1). Stress is acute or chronic, so each has a unique connection to blood pressure. Exploring these different connections will help us find healthier ways to manage stress and control our blood pressure. Times of Acute Stress Acute stress is typically emergent and temporary, such as slamming on your brakes in traffic to avoid an accident. Our body enters flight or fight mode to protect itself during an emergency. It naturally produces stress hormones like adrenaline and cortisol to initiate specific body functions like increased heart rate, blood flow to muscles, and respiration. This reaction also temporarily raises blood pressure as a result. Responses like these are [...]

Tags: acute stress, blood pressure, health, hypertension, nutrition, physical activity, relaxation techniques, sleep quality, social support, stress management, wellness|

Benefits of a Balanced Diet: Micronutrients

What are micronutrients? Your body is a complex machine that requires many types of fuel to function smoothly. Micronutrients are one of these essential fuels. Micronutrients are the vitamins and minerals our bodies need to operate properly and achieve optimal health. Apart from vitamin D, which we can produce with exposure to sunlight, our body is unable to produce individual micronutrients. Therefore, we must obtain them from our diet or through supplements. The amount and type of micronutrients found in food varies, which is why consuming a wide variety of nutritious foods is essential to ensure adequate intake. There are approximately thirty micronutrients we need to consume regularly. Iron, vitamin A, vitamin D, iodine, folate, and zinc are examples of the micronutrients that are essential to our health. Why are micronutrients important for our health? According to the World Health [...]

Tags: #balanceddiet, #fuel, #micronutrients, #nutrients, health, nutrition, wellness|

Munch Mindfully with Strategies to Overcome Emotional Eating

During stressful or overwhelming days, it can be easy to turn to food to help us cope. We start craving comfort foods and indulgent snacks but usually feel guilty or even more stressed. Munch more mindfully with these strategies to help overcome emotional eating. Check Your Hunger As you experience a comfort food craving, check in with your hunger cues. If your go-to method of coping with stressful situations has been food for longer than you can remember, it can be hard to differentiate real hunger from emotional hunger. Take a moment to ask yourself if your body is physically hungry. Try delaying the snack or sipping water to see if the hunger subsides or continues. Also, ask yourself if your craving is for a specific food item. If your craving is specific, it can indicate emotional hunger. Checking your [...]

Tags: #emotionaleating, #foodjournal, #healthieroptions, #mindfuleating, #stressrelief, health, hunger, nutrition, wellness|

Holistic Approaches to Managing Chronic Stress and Anxiety

Stress can impact everybody system, making it necessary to consider a holistic approach to managing it. While we can’t eliminate all stress, combining physical, mental, and social strategies can help build effective and lasting ways to be more resilient during stressful times. Balanced Nutrition Anytime we’re in stressful situations, it’s common to notice appetite changes. Whether we’re prone to snacking on anything in sight, skipping meals, or craving comfort foods, our nutrition typically takes a hit. However, balanced nutrition is one of our body’s top energy sources, and it can help us healthily manage stress. You don't need to begin a strict or extreme fad diet that can cause even more stress. Instead, think about ways to be more mindful of your eating. Intentionally incorporate more colorful fruits, veggies, lean protein, and whole grains in your meals and snacks. Make [...]

Tags: #Anxiety, #HolisticWellness, health, meditation, mindfulness, nutrition, SocialSupport, stress, wellness|

Mindful Eating – Making Every Bite Matter

In our fast-paced, modern lives, the act of eating has become more of a routine than a mindful experience. Instead of appreciating the food we are putting into our bodies, eating becomes a mindless habit that accompanies everyday tasks such as answering emails, watching TV, or driving. The prevalence of quick meals, processed foods, and distracted eating has uncoupled us from the essence of nourishing our bodies. Mindful eating has gained prominence as a holistic approach to creating a healthier relationship with food. By paying attention to the moment and savoring each bite, mindful eating encourages people to make every morsel matter. For many this fosters a more conscious and satisfying culinary experience. When applied to eating, mindfulness encourages individuals to engage all their senses; to appreciate the colors, textures, and flavors of each dish, and to be attuned to [...]

Tags: #mindfuleating, health, nutrition, wellness|

Our Top 10 Nutrition Gifts for 2023

Spiralizer Sneak in more veggies or shake up pasta night with a spiralizer. From zucchini to carrots, it can make eating vegetables more fun for kids and adults alike. The Spiralizer Ultimate 10 is a version that comes with several blade choices to fit a variety of options. Meal Planning Notepad A meal planning notepad can help you organize your week and stay on track with healthier meal planning. Make more mindful eating choices by planning daily meals and a grocery list to avoid over or under-purchasing. Meal Prep Containers Make meal prep a breeze with leak-proof, multi-compartment, microwave-safe containers. A set of containers will make it easier to fill at once and then grab and go each morning. Gift the Rubbermaid BPA Free Food Storage Containers for your meal-prepper. Kitchen Conversion Chart A quick conversion chart is helpful for [...]

Tags: gifts, health, holiday, nutrition, wellness|

Celebrate with Healthy Nutrition

The holiday season is a time of celebration, family gatherings, and, of course, holiday parties. While it's often easy to over-indulge in festive treats and decadent dishes, it's also possible to maintain a commitment to health. With a little planning and some mindful choices, you can enjoy the festivities while keeping your nutrition on track. We want you to maximize holiday fun and feel good about the decisions you make throughout the season. Here are a few strategies from our dietitians and health coaches to help you balance celebration and wellbeing at upcoming holiday parties. Plan Ahead Holiday budgets are a great idea. Whether we are budgeting finances or calories, it is helpful to understand reasonable limits. Know what a healthy amount of food and drink should be for a person of your size and stature and keep that in [...]

Tags: exercise, health, Healthy Dish, healthy holidays, mindful eating, nutrition, wellness|