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Lunch breaks are proven to increase productivity and are a great time to refresh and recoup for the rest of the day. However, too many of us are working through lunch breaks or are wasting them by doing nothing at all. It’s time to make the most out of your lunch break and start doing things that will leave you feeling refreshed and re-energized for the rest of your day.
Here are a few ways I love to hack my lunch break into a mid-day refresh Get outside or get moving! Sitting at your desk for hours each day can take a toll on both your mental and physical well-being. Utilize your lunch break to get some fresh air and move your body. There is nothing more refreshing than fresh air, and it is a chance for you to stretch, clear your mind and get some much needed vitamin D. Even if you don’t go outside, get up from your desk and stretch your legs. If you have the time, you might even take a short online fitness class or do a mini workout. Eat a healthy lunch. You have enough time during your break to eat mindfully and enjoy your meal, so why are you chowing down a protein bar and calling it lunch? Make yourself a proper meal full of nutrients that will keep you satisfied for the rest of your workday. If you don’t have much time during your break, you can prepare your lunch the night before to cut down on prep time. Socialize and catch up with friends. Nowadays, it isn’t easy to meet up with people as most of us work from home, but you can still call a friend during your lunch break and catch up. Socializing is a great way to take a break from work and destress. If you have some extra time, you can meet up with a friend nearby and go for a walk or coffee date. It doesn’t have to be a big social event; having any form of social interaction will do wonders for your well-being. Switch up your lunchtime routine. If you’re stuck in the same routine every day, your break can start to feel monotonous. Switch it up and try something new once in a while. If you always go to the same coffee shop, try out a different one or order a drink you haven’t tried before. Novelty adds excitement to our lives and leaves us feeling refreshed and energized. It also gives you extra motivation in the mornings when you know you have something new and exciting to look forward to during your lunch break. Take a look at your to-do list. Your lunch break is a great mid-day checkpoint for your to-do list so that you can see what you have left to do. Don’t focus too much on it, as you don’t want to create more stress during your break, but it can help you get better organized and plan the rest of your day more efficiently. If you want to rest and relax, do it properly. Stop staring at your computer screen and scrolling through your phone. Get away from your desk, get comfortable and really take some time to rest. Taking a proper lunch break will increase your productivity and energy levels for the latter half of the day. Read a book, meditate, or simply rest your eyes for a few minutes. Do something for yourself. Looking at your lunch break as an actual break will help you not fill it with your to-do list. Use this time as a mid-day refresh to fill your cup for the rest of the day.
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The holidays should be full of joy, laughter, friends, family, and relaxation. While this can be true, there’s no denying there’s a whole lot of stress surrounding the holidays as well. From planning parties to shopping lists, the holiday stress can quickly take over the fun. Here are some ways to manage your stress through the holidays, so you can focus on the beautiful memories and enjoy yourself.
Learn to Say No to Events Everyone starts reaching out when the holidays come around, from your distant uncles and aunts to your high-school friends you haven’t seen in years. Suddenly everyone wants to see you! While this is a beautiful thing, having back-to-back gatherings and events can get overwhelming and draining. Learning to say no will save you so much stress, and it will allow you to spend more quality time with the fewer people you want to see. Your loved ones will understand, and you can reschedule for a time after the holidays or when you are less busy. Be Honest About Budget and Spending Another cause of stress during the holidays is spending. Be honest and open about your budget with your loved ones. If your friends or family typically exchange gifts, suggest doing a Secret Santa this year. That way, you only have to buy one gift instead of something for everyone. You can also set a lower budget for the gifts. Nobody will mind, and maybe you even spoke up for someone who feels stressed about the same thing. Get Enough Sleep We know the holidays are exciting, and the parties don’t stop, but sleep is critical to your mental and physical wellbeing. The excitement only gives you so much energy before you crash and feel exhausted. Try to get enough sleep this holiday season. If you have a late night, try to sleep in a few extra hours or take short naps throughout the day. If you can, don’t book back-to-back late nights so you can catch up on sleep in-between. Alcohol can also impact your sleep quality, so try to limit the drinks as much as possible. Use Your Planner With so much going on, it’s easy to forget an event or double-book yourself. Your planner will save you this holiday season. Carry it with you and write everything down, from your appointments to every gathering with friends and family. This way, you know exactly what’s happening, and you never have to panic last minute to get ready for an event. You can also quickly check whether you’re available for more plans or whether your calendar is fully booked. Be Realistic with Expectations of Yourself If you’re a passionate party planner, the holidays can either feel like a dream or a nightmare. From decorations to catering and everything in-between, planning a party can feel exhausting and quickly gets expensive. Be realistic and don’t expect yourself to organize the party of the year. Often, nobody will notice the missing decorations or one less appetizer. Make sure that you also enjoy yourself! MAKE SURE TO PRIORITIZE YOUR WELLBEING THIS HOLIDAY SEASON! Gratitude fuels happiness. If we can be grateful, we can see the joy in life, even if it's just the little things. Practicing gratitude not only improves our spiritual and mental well-being but also improves our overall health. Here are some health benefits of gratitude and tips on how to practice it daily. Gratitude Improves Sleep
Practicing gratitude daily can help improve the quality of your sleep. If you have time before bed, take a few minutes to practice gratitude, whether that's writing in your journal or reflecting on the day you've had. It will help you fall asleep quicker and have a deeper, better sleep overall. Reduces Stress One of the main health benefits of practicing gratitude is that it significantly reduces stress levels. Stress doesn't just affect our mental well-being; it can also have severe consequences for our physical health. High stress levels affect everything from sleep to immunity to digestion, and by reducing stress levels, you also reduce the risks of many chronic illnesses. Strong Immune System People who practice gratitude daily may have stronger immune systems. This is due to several factors, one of them being reduced stress levels. Chronic stress causes inflammation and weakens the immune system over time. Studies show that people who practice gratitude also tend to improve other areas of their well-being, such as exercising and eating healthy— all factors that boost the immune system. Can Improve Mood Daily gratitude practice is proven to be an effective tool for boosting your mood. It helps us remember that there are still things to be grateful for (and happy about), even if we don't feel our best. Gratitude can help us see things from a brighter perspective, one that may be difficult to find on our own. How to Practice Gratitude Daily 1. Keep a Gratitude Journal A gratitude journal is one of the easiest ways to practice gratitude daily. You can buy dedicated gratitude journals that already have prompts in them or get creative and write your own. You don't have to write a lot— have realistic expectations, so you don't get overwhelmed and put it off. Take a minute or two and jot down three things you are grateful for that day. Practice getting more and more specific. 2. Create Visual Reminders Feel free to create visual reminders around your house or set up notifications on your phone that help you slow down and practice gratitude. Visual cues can help jog the memory and help to remind you of all you have to be grateful for. 3. Share Your Gratitude with Others A proven way to practice gratitude daily is to share your gratitude with your loved ones. If you're grateful for someone's actions, or simply their support and love, remind them. Let them know how grateful you are for them. Not only will this put a smile on their face, but it will also make you feel even happier. This week of Thanksgiving, I would like to extend my gratitude to you. Thank you for your continued support of me and my business. I appreciate you all! With Gratitude, Coach Jenny 💋 Do you know what's in your food? When it comes to the pantry and frozen food staples, it's important to check the nutrition labels. You might already be a nutrition detective, but without learning what you should be looking for, there may be a slew of sneaky additives you could be missing out on. The next time you stock up at the supermarket, take a closer look at those labels to see if what you're putting into your cart is really healthy, or something you may want to leave on the shelf. Here's how!
Know that the first few ingredients are crucial For every packaged product, the ingredients are listed from highest to lowest quantity. Those first three ingredients will tell you much of what you need to know. So, if you see anything refined, composed of sugar, or any hydrogenated oils at the beginning of that list, you may want to skip it. And in general, be cautious about packages that have a lengthy ingredient list . Pay attention to serving size When checking out the calories, fat, nutrients, and other contents, most packages will note them for a single serving. Serving sizes on packages are usually much smaller than what you'd typically eat as a portion. Be mindful of this serving size trap. Watch out for those buzz words Something that is labeled as "light," "low-fat," or "low-cal" might sound healthier, but it usually means it's watered down or more sugar has been added in to compensate for the taste. On another note, "multigrain" usually consists of a blend of refined grains, instead of the whole-grain impression it touts. "Fruit-flavored" and "All Natural" are other popular ones you'll see. Study up on these definitions so you know what they truly mean, instead of taking them at face value. Look for the good Fiber is essential for a healthy body, especially in your digestive system, where your good bacteria need to flourish. You'll get it in fresh fruits and veggies, but in packaged food, find real whole grains to round out your meals. Also, look at the vitamin content in the foods you choose. Things with vitamins A, C, and D, iron, calcium, and potassium are good choices. Minimize contact with bad fats The more saturated fat you eat, the higher your risk for illnesses you are trying to avoid. Try to look for items with no transfat and no or minimal amount of saturated fats. If you do choose these items, eat them in moderation. Remember that sugar is sneaky And finally, a special note about sugar: it goes by many aliases. There are many different kinds of sugars lurking in our foods. You'll find it in sauces and salad dressings as well as other foods you'd never expect it to be in. Always be mindful of the sugar content on your labels. Again, if you see it listed toward the beginning of the list, it's going to be high in content and something you may want to enjoy in moderation. With these simple hacks, you'll be more equipped to read your nutritional labels before making decisions at the supermarket. Are there any other things you'd like to know about nutrition labels? Lunch breaks are proven to increase productivity and are a great time to refresh and recoup for the rest of the day. However, too many of us are working through lunch breaks or are wasting them by doing nothing at all. It’s time to make the most out of your lunch break and start doing things that will leave you feeling refreshed and re-energized for the rest of your day. Here are a few ways I love to hack my lunch break into a mid-day refresh: Get outside or get moving! Sitting at your desk for hours each day can take a toll on both your mental and physical well-being. Utilize your lunch break to get some fresh air and move your body. There is nothing more refreshing than fresh air, and it is a chance for you to stretch, clear your mind and get some much needed vitamin D. Even if you don’t go outside, get up from your desk and stretch your legs. If you have the time, you might even take a short online fitness class or do a mini workout.
Eat a healthy lunch. You have enough time during your break to eat mindfully and enjoy your meal, so why are you chowing down a protein bar and calling it lunch? Make yourself a proper meal full of nutrients that will keep you satisfied for the rest of your workday. If you don’t have much time during your break, you can prepare your lunch the night before to cut down on prep time. Socialize and catch up with friends. Nowadays, it isn’t easy to meet up with people as most of us work from home, but you can still call a friend during your lunch break and catch up. Socializing is a great way to take a break from work and destress. If you have some extra time, you can meet up with a friend nearby and go for a walk or coffee date. It doesn’t have to be a big social event; having any form of social interaction will do wonders for your well-being. Switch up your lunchtime routine. If you’re stuck in the same routine every day, your break can start to feel monotonous. Switch it up and try something new once in a while. If you always go to the same coffee shop, try out a different one or order a drink you haven’t tried before. Novelty adds excitement to our lives and leaves us feeling refreshed and energized. It also gives you extra motivation in the mornings when you know you have something new and exciting to look forward to during your lunch break. Take a look at your to-do list. Your lunch break is a great mid-day checkpoint for your to-do list so that you can see what you have left to do. Don’t focus too much on it, as you don’t want to create more stress during your break, but it can help you get better organized and plan the rest of your day more efficiently. If you want to rest and relax, do it properly. Stop staring at your computer screen and scrolling through your phone. Get away from your desk, get comfortable and really take some time to rest. Taking a proper lunch break will increase your productivity and energy levels for the latter half of the day. Read a book, meditate, or simply rest your eyes for a few minutes. Do something for yourself. Looking at your lunch break as an actual break will help you not fill it with your to-do list. Use this time as a mid-day refresh to fill your cup for the rest of the day. Preparation is key to eating well and maintaining a healthy lifestyle. When it comes to healthy eating, having a stocked pantry is essential to keeping you on track. It will keep you motivated to eat healthy, save you many last-minute grocery runs, and will ensure that you always have the staples for a healthy meal readily available. Here are some of the best healthy items to keep stocked in your pantry at all times. Whole Grains
Whole grains such as quinoa, oats, and barley are healthy staples that you can always have in your pantry. Whole grains are complex carbohydrates, which are one of the three main macronutrients. You can add whole grains to almost any meal, from rice bowls to barley salads. They also make great side dishes. Whole grain pasta contains more nutrients than refined white pasta and tastes just as great, making it the perfect healthy alternative. Whole grains provide you with lots of energy and help stabilize blood sugar levels. You can even create a Gluten- Free section too! Dried & Canned Beans and Legumes Whether you prefer them dried or canned, beans and legumes are fiber-rich sources of protein that can last a very long time in your pantry. Beans, such as chickpeas, lentils, black beans, and kidney beans can be used in many dishes for some plant-based protein. You can make black bean tacos, curry with chickpeas, lentil soup, or throw them into your favorite salads. Beans are just as versatile as poultry and meats, but they are cheaper, have more fiber, and can stay in your pantry for a long duration. Nuts and Seeds Nuts and seeds are full of healthy fats that will keep you satisfied for a long time. Keep some nut butter in your pantry, as well. You can spread them on toast, pair them with apples for a healthy snack, or make a delicious sauce for your main dish. You can also add nuts and seeds, such as hemp seeds or chia seeds, to your salads, smoothie bowls, or yogurt for some extra texture and fat. Vegetable Oils Vegetable oils, such as olive oil and avocado oil, are also excellent sources of healthy fats. You can use these oils for baking, roasting, and dressing your salads. If you cook, you most likely use some cooking oil regularly. Vegetable oils contain omega-3 fatty acids that keep us healthy and full. Canned Tomatoes Canned tomatoes come in all forms— diced, crushed, paste, sauce— you name it. No matter how you like your tomatoes, they are a pantry staple. You can make pasta sauces, tomato stews, chili, soups, and so much more. It's always good to have some tomatoes on hand. Sauces and Condiments Most sauces and condiments have a very long shelf-life. However, many store-bought sauces are full of preservatives, added sugars, and artificial additives. The simpler the ingredient list, the better. Tahini, coconut amino, salsa, mustard, and healthy homemade mayo all add flavor to your meals while still being healthy for you. Mediation can play a large part in even the most minor day-to-day tasks. Understanding what meditation is and how it works will help you work through whatever mental, physical, and even emotional wall you have arrived at. What is Meditation? Meditation has been practiced in cultures all over the world for thousands of years. It is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to obtain awareness, and achieve mental clarity and emotional calmness. The more familiar our mind is with purity, the more relaxed it becomes. If we equip our minds to become more peaceful, we can reach a place of joy, even in the most adverse conditions. But if our minds are in a constant chaotic state, even if we have the most pleasant external conditions, it will be difficult to calm the stress. Therefore, it is essential to equip our minds with different well-being concepts such as meditation. It is also important to note that you should not try and suppress your feelings. Your mind is bound to wander as you meditate—and sometimes, this can lead to thoughts and feelings that are uncomfortable or even distressing. The goal isn't to clear your mind of such thoughts. Instead, acknowledge these thoughts without judging them, and then gently guide your focus back toward your breathing. Why You Should Meditate
Now that you see how meditation works and a few of the reasons why you should incorporate mediation into your everyday routine, you will be able to figure out the ways that work best for you to channel your inner peace. Here is one breathing meditation that most of my workplace wellness clients like to do during the day at their desks in between meetings and presentations. The technique is sitting straight up when you are sitting on a chair; you should ensure that your back is off the chair. This is so that you can have a straight line on your back. Your feet are also should be firm on the ground, that is, if it is possible. Your palms and arms are facing you and upwards. They should rest at the joint of your thighs near your stomach. Next, close your eyes, and try to relax your body. This can be achieved by breathing through your nose and not your mouth. It is advisable that you start with a quick inhalation. For about four seconds, you should hold your breath and then exhale to release your body's tension. When it comes to breathing out, breathe out through your mouth. When you do this, the tension in your body is released outside your body. After completing this breathing exercise, you should start to inhale and count from four to one slowly. Hold for an four seconds and then breathe out while counting from four to one again. This exercise is best known as box breathing. It is most beneficial if you repeat this exercise three to six times. Move Your Body Your body is designed to move and be active. You’re meant to walk, run, bend, twist, extend, reach, jump, and squat. It’s only been in recent history that people have become more and more sedentary. Spending large portions of the day sitting contributes to severe health conditions and robs you of energy. One of the surest and fastest ways to increase your energy is to get up and move. No matter what activity you choose—walking, light mobility or calisthenics, dancing, bodyweight exercises, a light jog, or moving your body through a yoga sequence—your energy levels will increase from even the slightest amount of physical activity. As you get up and move, your heart pumps harder and faster, recirculating the blood that was pooling in your lower extremities. Movement helps to carry more oxygen through your system and to your brain, helping you feel an increase in awareness and energy. The movement of your arms and legs also increases the circulation of lymph, hormones, and neurotransmitters throughout your body, regulating and balancing your mind-body system and further enhancing your energetic output. Breathe Deep The next time it feels like you’re running on empty, notice your breathing. Chances are your breathing will be slow and shallow. This is because you consume less oxygen as your mind and body become tired and dull. But just as the state of your mind and body can influence your breathing, your breathing can conversely influence the shape of your body and mind. Therefore, if slow and shallow breathing is a byproduct of low mind-body energy, rapid and deep breathing can swing your energy gauge in the opposite direction. You don’t have to be a trained yogi to benefit from this. Take full, deep breaths whenever you feel low on energy and notice how even just a few minutes of practice will help you to feel more awake. Commit to your health. Try doing some type of meditation, movement activity or deep breathing exercise this week. Tell me in the comment section which one works best for you! Until Next Time, Coach Jenny 💋 One of the most difficult things I’ve found when trying to follow a healthy lifestyle that fits my health needs is dining out at restaurants. During Covid, you may be eating out less, but ordering food to enjoy at home is still an option. When you work so hard in your kitchen to follow a healthy diet that fits your lifestyle, ordering food can feel like a step backward. When placing an order for food, you can say goodbye to knowing everything that goes into your meal and, most likely, the amounts of ingredients, such as butter, salt, and saturated fats. You could say, “Well, I just won't order food, then.” But, realistically, that’s just not gonna happen. The good news is that it’s still totally possible to eat restaurant food AND be healthy – you just need a few tricks up your sleeve so you can be prepared to make good, healthy choices. Tips For Healthy Eating At Restaurants
1. Scan the menu Look for keywords on the menu that are giveaways for what to avoid. Here are some examples of the most common culprits:
2. If you eat Meat Meat has a ton of protein and, when lean, is a great idea to order. When ordering meat, pick leaner cuts of beef (great options include flank steak, skirt steak, tenderloin, sirloin, or filet mignon). When in doubt, chicken is another great high protein, low-fat option, particularly chicken breast. 3. Order fish. Fish is a great option, as long as it’s not fried. You can order seafood in tons of different ways—steamed, blackened, baked, broiled, sautéed, or grilled. My favorite is grilled. Just like with meat, fish allows you to enjoy protein. While it may be a bit pricier, it’s often a great option on the menu, especially if it’s fresh fish. 4. Ask to double or triple the vegetables. Let’s be real. Often, a side of vegetables in a restaurant is more of a garnish, not a real serving. When ordering, ask for double or triple the normal serving of veggies, and offer to pay extra (more often than not, you won’t even be charged). You could also look to the sides portion of the menu to see what options the restaurant has available. A big problem with veggies is that they get cooked in a ton of butter so make sure to ask that the vegetables NOT be cooked in butter when you order them. 5. Ask about preparation. Truth: Chefs are trained to use lots of butter and salt to heighten flavors. Duh, right? It tastes good. They do this because, if you add butter or salt on most anything, it tastes better which makes the customer happy meaning more business in the future. They’re not there for your health. They’re there to feed you tasty food. If you’re concerned about the butter or salt in your food, don’t be afraid to ask your server how the food is prepared. If you find out what you want is loaded with oil or butter, either ask for it to be prepared differently or choose something else. 6. Don’t be afraid to ask. Along the same lines as the previous tip, I highly recommend that you ask the waiter/waitress questions about how the food is prepared if you’re not clear. You’ll only know for sure what’s in your food if you ask. This can mean a difference of hundreds of calories and tons of unnecessary saturated fats, and high levels of sodium. Is it uncomfortable? A little at first, but it’s your responsibility to know what you’re putting into your body and your waiter’s responsibility to know what goes into the food they’re serving. The more you ask, the easier it gets, I promise! 7. Look for these desserts. Let's be honest, this is the one you were waiting for! Desserts are a fun part of eating out at restaurants. If you want to enjoy a dessert, you do have some options. My favorite thing to do is to order one dessert for the table. That way, you don’t eat the entire dessert yourself. Instead, you enjoy a few bites and satisfy your sweet tooth. If you’d rather not share, another great idea is to ask your waiter for a simple dish of berries or a fruit sorbet. Just remember, it is okay to eat dessert- follow the 80/20 rule. 8. Box it early. Did you know restaurants often serve two to three times what you need for a normal serving? Next time, ask to box half your entrée BEFORE it ever even gets to the table. This will save you money and calories. It may sound weird, but it makes tons of sense. You can also split an entrée with another person if you’d prefer. 9. Skip the fancy drinks. If you must order an alcoholic drink, try to avoid margaritas, piña coladas, and other exotic mixed drinks. They include sugary add-ins that add tons of calories, sugars and flavors. Instead, order a glass of wine, a light beer, vodka and tonic, or a simple martini. These options will be better for your healthy eating goals, especially if you choose not to drink that often. 10. Drink water throughout the meal. Try your best to get used to drinking water as your main beverage. Drinking water will slow you down from eating your food too fast, which will help you enjoy the food more, and it will allow your brain to get the message from your stomach that you’re full so you don’t overeat before your plate is already empty. You can ask for a slice of lemon if plain water is too boring. To ease into just having water, you can also wait to order a different beverage until after you’ve finished your first glass of water. Now, all you need to do is use these tips the next time you go out to eat. The more you use them, the better you’ll get at spotting healthy versus unhealthy options and it will feel more and more natural. The bottom line is it’s possible to make good choices and have control over your food – even at restaurants. Did I miss anything? What’s your best tip for how to eat healthy at restaurants? Share in the comments below! Do you want more tips, recipes, and healthy hacks? Follow me on Social Media: FB: JAC Wellness Solutions LinkedIn: Jennifer Castro Instagram: JAC Wellness Here are a few simple tips I put together to share with you...
Buy Frozen Fruits & Vegetables Frozen foods usually have a longer shelf life and this makes them cheaper than their fresh counterparts and they last so much longer. Extra bonus- they are already clean, prepped and chopped, so that's a huge time saver! Since good vendors pack their frozen fruits and vegetables right from the farms, many of the nutrients are locked in, thus ensuring that the frozen produce retains all its nutritional value. Freeze Your Leftovers Studies have shown that the average family of four in the US throws away about 40% of the food that they purchase every year. However, these leftovers can easily be frozen and reheated. By doing this, you’ll avoid wasting such large quantities of food that would otherwise end up in the garbage bin and therefore spend much less at the grocery store. Defrosting and reheating frozen meals are a huge time and stress saver on those crazy days or nights when cooking just isn't going to happen. Take Full Advantage of Fruits Fruits can be just as filling as chocolate or crisps, provide much more nutritional value and contain a lot less calories. They are just as quick and easy to eat so even if you are super busy, fruits are the perfect snack food. Go Nuts for Nuts Nuts are another fantastic, healthy food that you can use as a substitute for crackers or chips. They provide your body with a selection of health boosting vitamins and minerals along with good amounts of protein and fat. Incorporate Vegetables into Every Meal This may sound like too much of an effort when your time is limited. However, if you choose the right vegetables it hardly takes up any of your time at all. Salads, sun dried tomatoes, chopped veggies can now all be purchased from supermarkets in a ready to eat form. Chopped tomatoes can be heated up and used as a sauce in under five minutes. Buy Lean Fish & Meats When you are busy and have forgotten to bring your healthy packed lunch, grabbing a quick burger or hot dog might seem like the best option. However, there are plenty of healthier meat choices out there. Most hot deli counters allow you to buy roasted chicken which is both tasty and nutritious. Most supermarkets also sell cooked chicken breast slices. Lean meats are just as quick to eat as burgers and hot dogs but provide your body with higher quality protein and no "nasty" added ingredients. Try Homemade Sauces Making and canning your own homemade sauce can save you money. You can use many locally sourced fruits and vegetables for the ingredients and these will cost a fraction of what you’ll end up spending on one bottle of ketchup. The best part about making your own sauce is that they taste so much better than the processed sauces you’ll find in stores. Plus, there are many free recipes on the internet that can help you get started making your own sauces instantly. Prepare Your Healthy Meals In Advance Plan your healthy meals in advance and write a shopping list for the week ahead. This will allow you to control how much you spend on groceries and minimizes the last minute scramble of 'what's for dinner.' I hope you find these tips helpful. For more healthy hacks, kitchen tips, and recipes follow me on the following links: Facebook: JAC Wellness Solutions LinkedIn: Jennifer Castro Instagram: JAC in a Blog Lasting changes don't happen overnight. These new habits take time to establish, time to adjust what's not working into something that does work, and guidance from within on what will work best for you. I've found that these pillars of health are the perfect foundation for lasting change, so if you need some encouragement for those new habits, here is the foundation I build mine upon and help my clients do the same.
Start small to go BIG When you look at a huge ladder or steep staircase, it can feel insurmountable. But if you take it step by step, it can feel a lot easier to manage. The same is true for building your pillars of health. Each little step you take to incorporate exercise, nutrition, stress management, sleep, and hydration will get you to where you need to be. Please don't put the pressure on yourself to do it all at once. Go about it by making small changes each week and building upon that foundation. This is much more likely to last than doing it all at once. Commit to physical activity more often If you've never really found an exercise you love and stick with, take a moment to sit down and think about what activities you enjoy. Some people love going to the gym, while others prefer jogging in the park surrounded by nature. Plenty of people dance rather than lift weights, and just as many of them like swimming in the pool. Make a list of the things you enjoy doing, then devote 20 minutes per day to one of these physical activities. Just say "no" to fad diets Fad diets come and go for a reason -- they don't work. Your health will improve drastically when you focus on eating a rainbow of fresh foods, keep portions reasonable, and give your body what it needs. Focusing on whole foods will have you feeling full of energy within no time. Take water with you everywhere The best part of this pillar is you can shop for a new water bottle to take along. If you aren't a fan of water, get a bottle with a fruit-infusing aspect. That way, you can insert fruits and herbs to infuse your water with some flavor. You can also purchase water bottles with printed time slots on the bottle to remind you to drink throughout the day. Turn out the lights Sleep often falls last on our list. You can go through all those motions with exercise and eating right, and it won't make a difference until you let your body get the restorative rest it needs. Your body's cells are like the cleaning crew that comes out at night to get everything ready for the morning. Focus your intention on getting the 7-8 hours of uninterrupted sleep each night to get the rest you need. Additionally, focus on proper stress management. Try meditating, yoga, journaling, or simply breathing with intention. Finding your unique sweet spot in each of these pillars can be just what you need to feel your best every day. Interested in working 1:1 with a health coach- Contact me today to get started! You can also find me on Social Media for recipes tips & healthy hacks. FB: JAC Wellness Solutions Instagram: JAC in a Blog LinkedIn: Jennifer Castro Do you struggle with setting goals? Whether it be in your career or personal life, setting goals can sometimes feel overwhelming. Though many people feel that they can set goals easily, they may not always set attainable and realistic goals, which leads to a constant struggle to complete them. Though setting achievable goals may take some practice, the benefits of setting goals and conquering them can have monumental impacts on your confidence and your success. In this post, I will outline WHY you should set goals to take control of your success. I will give you my best tips on goal setting to help you set goals that truly empower you and help you understand why goal setting is important. If you feel you could use support in setting goals or finding clarity in what you should be working towards, consider signing up for a goal session with me-Coach Jenny! I can help you push past your excuses to achieve your goals while living a successful life. Why Should You Set Goals?Setting goals is important. When you set goals, you allow yourself to focus and build a vision of what you wish to accomplish. Not setting specific goals, you may feel unsure of how to move towards your vision of success. When you set realistic and attainable goals, not only do you allow yourself to celebrate your own success, but you also guarantee that you are constantly taking action towards your goals. You should always evaluate your goals using the SMART system to help you set goals that you can achieve. What Does SMART Goals Stand For?Setting SMART goals just makes sense. Always ensure that your goals follow this template to maximize your ability to set powerful goals and achieve them. Smart goals stand for:
What Type of Goals Should You Set?As the framework for SMART goals suggests, you should set specific goals. When you sit down to plan your goals, be mindful of what you are looking to achieve. It is a good idea to have goals that will take time to complete. However, consider breaking your goal down into more manageable goals along the way. If your goals are related to income, and you have a yearly gross income number in mind, don’t set your goal as that number alone. Instead, break it down into specific quarterly, monthly, or even bi-weekly goals that you can achieve while continuously working towards your larger goal. Attainable goals are critical in boosting your success as it provides you confidence and allows you to celebrate the smaller accomplishments you achieve frequently. The category of goal you set does not matter. From running a 5K to meeting a commission target at work, you can apply this strategy to any goal. Always set your goals in a way that allows you to celebrate your progress along the way. What Type of Goals Should You Avoid?Sometimes we have dreams and goals that we may not have full control over. For example, you may want to win the lottery, but it is an unhealthy goal to buy as many lottery tickets as possible to attain your goal. No matter how many tickets you buy, your goal may very well be impossible as the outcome is entirely out of your control. You may have a specific promotion or job in mind. It is a good idea to have specific goals, but when you cannot control the outcome, you set yourself up for failure from the start. Sometimes for no- fault of your own, you will not get that corporate promotion, or your dream workplace will not hire you. Instead of setting goals that depend on others, frame the goal in a manner that leaves you in control. If your goal is to achieve a certain role in your company, set goals centered around boosting your performance as an employee, or set goals to qualify for additional training. The smaller goals will help you get to the bigger goal. How Often Should You Check in On Your GoalsAlways remember to check in on your goals frequently. This may mean daily, weekly, or monthly depending on your goal, but you should constantly monitor your progression. If you see that you are not completely on track to hit your goal or are about to storm past it, consider adjusting. You are also allowed to cancel a goal if it no longer feels authentic. Always remember that part of checking in with your goals confirms that you still feel aligned with them. There is no shame in moving in a different direction if it no longer suits you. In fact, always staying in sync will help you achieve your goals. Don’t Be Afraid to Ask for HelpSetting goals sounds easy but is actually something that takes focus and energy. If you feel overwhelmed by your goals, and don’t know how to move forward, consider asking for help. Lean into your support network. Sometimes asking for guidance will help you find clarity to start achieving them. If you feel that you could use some extra help with your goals, consider reaching out to a professional coach. We have the tools and experience to help you make goals that will amplify your success and boost your confidence.
Well, 2020 is almost over! This is such a great time to create a vision board for 2021! No, a vision board is NOT like making a bunch of New Year resolutions that you will "forget" about within the first few days of January. It is also something fun to do with your kids, of almost any age. It provides them an opportunity to be creative and productive by thinking about things that are important to them and that they would like to work on or achieve, over the next twelve months.
Vision boards are a great way to keep yourself focused and directed towards a purpose while satisfying your creative bug. Here is an easy way to make a simple vision board and start working toward your goals, today. Make your intentions clear It is important to identify what your goal and intention are first; that is, what do you want to achieve and how do you see yourself getting there? What kind of feelings do you expect to encounter along the way, and how will you feel when you have accomplished it? Be sure of what you want and write it down. Collect the required supplies Many of the supplies you need for your vision board you may have just lying around the house.
Create space and an ambient environment It is important to create a comfortable and open space to make your board. You want to be able to spread out and see everything that you have, like on the floor or a big table. You can also create an ambient environment by playing some of your favorite music and lighting some candles to relax and tap into your positive energies. Choose your images and words wisely Use words and images to which you can easily relate and that will help motivate you toward your goal. You can cut out the images from magazines and newspapers or use some of your own photos. All of them should be appealing and attractive to you in one way or the other. Paste them Go through the images and words you chose, select your favorites, and paste them on the board or sheet in a way that reflects your feelings and intentions. Before pasting them try to arrange them in the way that you want, and then attach them. Never choose images or words that may have a negative impact on your feelings or make you feel unmotivated about your goals. Place your vision board where you can see it often Your vision board should serve as a reminder for you, so you should place or hang it somewhere visible where you can easily connect to it. Your bedroom or bathroom mirror is a great place, or in your kitchen. Notice and heal Note your feelings when you look at your board when you think about working toward and reaching your goal. Note any resistance or negative feelings; work to find the underlying reasons and resolve them as you journey toward your goal. Vision boards do not have to be big or time-intensive. Make one today for a goal you have been aiming for and see how it can help you get where you want to be in life. Have fun and try this activity with a group, co-workers, or part of a workplace wellness program. You can also create a virtual vision board party with family & friends. If you would like more ideas or would like a goal-setting session with me, Click here to schedule a session to get started today. Since becoming a health coach, I have come into many instances where people assume that I am very strict on my eating habits. They ask if I ever indulge in something that isn’t nutritional. They assume as a professional, I never eat the slice of cake, piece of chocolate or bag of potato chips. So, I want to set the record straight....
When it comes to my personal choices, I most certainly enjoy foods! I do my best to stick to a 90:10 ratio of whole foods such as fruits, veggies, lean proteins and healthy fats vs the opposite. This means that I do my absolute best to eat the healthiest foods daily and on occasion enjoy some of my old favorites. So here is my confession about the foods I enjoy. My Favorite Treats
The reason I share all of this with you is to let you know you aren’t alone. I find myself wanting a chip and you know what? Sometimes, I have one or two or three... The truth about pursuing a healthy lifestyle is to do what is best for YOU. It doesn’t mean you never eat your favorite foods at Thanksgiving again. It just means, you enjoy it without guilt on occasion. There is no such thing as perfection. We’ve all been there when we haven’t gotten to the store, we didn’t prep the food, we’re at a party or go out with friends. Giving yourself some grace is vital. But it is also important to not let that occasional indulgence turn into a nightly occurrence.
My hope is that you will know that choosing to live healthy is the best thing you could do for yourself. But that also means giving yourself the chance to indulge. It’s one day at a time as you work up to crowding out processed food and replacing them with new healthier favorites! Before you know it, your body won’t crave that chocolate bar like it used to. You’ll take a bite of that chip and notice that it didn’t taste the same. These are all good things! And you’ll wake up one day and realize that you love other things and crave them more. This is how I live my life as a health coach and what I encourage others to do for themselves. We are all bio-individual. Yes, strive for health and fuel your body with the best food you can. But… it’s not a crime to enjoy one piece of pie. Does crazy in love = crazy weight gain?
When we are in love we do crazy things – like finish off a large pizza, french fries, and lava molten cake with our love. Studies show more than 50% of couples in comfortable relationships put on weight. What starts out as throwing caution to the wind and eating anything and everything while falling in love can become a pattern that is hard to break once you’ve become a couple. Let’s consider why this occurs + how to keep it from happening ↓ 3 REASONS YOU’RE GAINING RELATIONSHIP WEIGHT ① You’ve Lost Motivation You feel secure in your relationship, so motivation to look your best wanes. Your partner loves you inside and out so appearance is not as important. Resist the temptation to live in your comfy sweats which can hide those extra pounds, and continue to make that "single-person" effort. Maintaining your weight and physical appearance is a simple way to make you feel good and much easier than the extra effort you’ll have to put forth to undo the damage. ② You’ve Skipped Too Many Workouts With a busy schedule, you may have sacrificed your exercise routine to spend more time with your partner. Now it’s difficult to get back into your workout regime. Be intentional about getting a workout scheduled in. Write it in on your planner and refuse to change it. If you get your partner onboard, go to the gym together. Take a walk after dinner; you’ll be exercising and spending time together. ③ You’ve Eased Into Unhealthy Eating Habits It’s easy to slip into your partner’s unhealthy eating habits during the early stage of the relationship. As time goes on, you may find you’re craving more salt and sugar from "junk" food and losing sight of your former healthy choices. Don’t give up healthy eating intentions due to this relationship. Share with your other half your desire to eat healthy and why it’s important to you. You might be surprised to find your partner eventually joins you on the healthy side. Eat healthy together while also finding time to enjoy sweet treats or savory foods in moderation. You might also find that a lot of healthy recipes can be nutritious and delicious too. Don’t let being in a comfortable relationship override your desire to be fit and healthy. Beware of these pitfalls and get back to the routine you had before as quickly as possible. Ideally, working with your partner to create a healthy lifestyle together would be best. If you’re struggling to find the right balance to reach your goals, you may want to reach out for support. I help couples to define their goals and create a healthy routine to help them feel their absolute best. For more information, schedule an initial couple’s health consult with me. When you start looking at ways to reduce your stress levels, you probably focus on how much work you are doing, what your daily responsibilities are, and whether or not you practice good self-care. These are all very important, but don’t forget about the simplest choices you make every day that could be impacting your stress.
A common one has to do with your diet, where some foods can increase stress, while others help to reduce it. In fact, your diet has a much larger impact on your stress levels than you might expect, and your stress can determine what your food choices end up being. This is a vicious cycle that starts with focusing on proper nutrition to fuel your body. Nutritional Deficiencies The first thing that can happen if you have a poor diet is that you have nutritional deficiencies. These deficiencies can affect not just your physical health, but your emotional health as well. DID YOU KNOW? For example, did you know that low folate can affect your mood and lead to feelings of depression? You get folate from foods like eggs, asparagus, spinach, and avocado. Some other nutrients you need to help balance your mood and fight stress naturally are: Omega 3 fatty acids – Healthy fats are important! You can get your fatty acids from healthy sources of fats like salmon, tuna, walnuts, and olive oil. Vitamin D – Do you know why you feel more energized and happier during sunny days? It is the vitamin D from the sun’s UV rays. If you live somewhere that is cloudy and rainy a lot, or it is the winter where there isn’t much sun, you will need to supplement vitamin D through your food. You can get it from foods like fatty fish, eggs, dairy, and fortified cereal. Fiber – For more fiber, eating more fruit, avocados, and whole grains is usually a good place to start. Calcium – While many people get their calcium from dairy and yogurt, you might not be someone who eats dairy. In this case, you can get it from foods like almonds, sesame seeds, tofu, and kale. Iron – You also want to make sure you have enough iron. Iron can help with your mental health, as well as balancing your energy levels. You can get iron from red meat and turkey or vegetarian options such as lentils, chick peas, beans, cashew nuts, tofu, chia seeds, pumpkin seeds, kale, dried apricots, figs, raisins and quinoa. My favorite option- Dark Chocolate! :) Protein – You get protein from many of these same foods, including meat, poultry and fish, dairy, cheese, eggs, and nuts. You can also get your fill of protein from a lot of plant-based options including lentils, chia seeds, broccoli, nutritional yeast, quinoa, and tofu. Feeding Emotions with Unhealthy Foods Another link between stress and nutrition is that you can often “help” the stress and emotions with food. The problem here is that you probably go for the more unhealthy foods. Emotional eating isn’t really bad for you if it is only occasionally, after all, you should find something that helps you to deal with stressful situations. However, if you deal with chronic stress or you get into the habit of only using food as a way to comfort yourself, it can become a problem. You might overeat, have too much unhealthy foods, and even be malnourished because you aren’t getting enough vitamins and minerals. Unhealthy Habits from Stress Having too much stress in your life can further encourage you to have other unhealthy habits. Not just having vitamin deficiencies and emotional eating, but generally overeating the wrong foods, not getting enough exercise and sleeping too much, drinking alcohol, smoking, or doing drugs. These can all turn on you and not only not help with your stress, but actually make it worse. The Cycle Continues This is a vicious cycle that is very heard to get out of. Once you start going to unhealthy habits to deal with your stress, you feel that temporarily it is helping, but it is hurting your mental health in the long-term. The best thing you can do is stop this cycle now, start eating right, and look for healthier ways to manage your stress. Don’t feel like you can never emotionally eat, just don’t rely only on that. Try to find healthier habits, such as visiting with friends, playing with your dog, or getting in a little more exercise. If you would like to discuss further- Let's Chat! |
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August 2022
Author,Jennifer Castro is the owner of JAC Wellness Solutions. She is a Health Educator, Nutritionist, and Patient Advocate specializing in Women's Health & Vestibular Disorders. Coach Jenny is studying to become a Board Certified Health and Wellness Coach while creating course content for health coaches and educators. In the past, she created an educational program for preschool teachers called Jump & Roll Fitness. The program provided lesson plans on how to create healthy habits for preschoolers. Currently, Jenny also works as an Insurance Broker and Life Insurance Coordinator & Instructor. This blog is ALL about health, well-being, nutrition, lifestyle and kitchen hacks. She also tells stories of her own personal health journey. Coach Jenny loves to garden, spend time with her hubby, and loves to bake new recipes. She likes to put her own "healthy" spin on her and her hubby's favorite sweet treats. Categories
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