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Understandably, when organizations invest money into wellness programs, they would probably like a bit of return on their investment. Standard ROI’s for employee wellness programs are increased employee engagement and higher retention numbers. But the key to seeing this type of ROI lies in participation. A well-developed and well-run employee wellness program would likely see participation levels at 75% or higher. For most wellness programs, however, participation rates usually average less than 50%. That’s because building a wellness program is harder than it seems. Not only do you have to build the wellness program, but you have to build a wellness program your team wants to participate in. 

Benefits Of Wellness Programs

Effective wellness programs can lead to positive outcomes for both the organization and the employee. At their core, wellness programs encourage employees to make healthier lifestyle choices, ultimately resulting in fewer sick days and fewer insurance claims. But the benefits of wellness programs don’t end there.  

Additional benefits of wellness programs include

•  Reduced absenteeism
•  Higher levels of engagement
•  Lower healthcare costs for the organization
•  Increased productivity and morale
•  Reduced worker’s compensation and disability-related clients

While wellness programs have many potential benefits, not all wellness programs are created equally. Every organization differs in planning and implementation. So, while some companies successfully reap the benefits of a well-run wellness program, others continue to fall short year after year. 

4 Reasons Why Wellness Programs Fail

While the lack of employee participation is the number one reason most employee wellness programs fail, there are a few more reasons for their failure to launch. 

Poor Planning And Design

Many organizations tend to take a one-size-fits-all approach to employee wellness programs. The problem here is that people are different; their healthcare concerns are different, so their needs are different. And while generic wellness programs may appeal to some folks on your staff, you’ll never reach the participation levels you’d like because most of your team will be left out in the cold. 

Privacy Concerns

Most employee wellness programs require the collection of private information to screen for health conditions. Understandably, this can be quite concerning for most employees. First, most folks believe that their participation in a wellness program will allow their employer unfettered access to their medical records. Second, employees often worry about how a medical condition will impact their employment, their health benefits, or that it could lead to other repercussions in the workplace. 

Limited Accessibility

Employees spend about one-third of their day at work. So, at the end of the (work) day, a wellness program that eats more time out of their day or requires them to be somewhere other than their homes is a hard sell. 

Poor Management Participation

Unfortunately, when many organizations roll out wellness programs, upper management rolls it out to the employees, but they fail to participate in it themselves. More often than not, when the C-Suite is nowhere to be found, it sends a message to the employees that the wellness program it’s for “ye,” not for “me.” It creates an “us and them” dynamic that will ultimately lead your wellness program to fail.  

Employees are far more likely to participate in wellness programs if they know the company executives are on board. The fact is management must lead by example in all aspects of their employee’s professional life, including participation in wellness programs. 

How To Build A Successful Wellness Program 

Now that we have a better understanding of why wellness programs fail. Here are some tips for building one that your team wants to participate in. 

Meet Your Team Where They’re At

Wellness programs often tend to focus on things like smoking cessation, nutrition, and fitness.

But industry trends indicate that the need and demand for mental health programs are on the uptick. To build a successful wellness program, you must give the people what they want. 

To that end, an anonymous survey can go a long way toward taking the pulse of your team. Once you figure out what they want and what they need, you can go on to develop a program with solid participation numbers. 

It’s also worth noting that wellness programs should be pretty fluid. Yesterdays’s wellness initiatives were focused on biometric screenings, health fairs, and stocked kitchens. Post pandemic, however, burnout and mental health are top of mind for most employees. Clearly, the wellness programs that worked in 2019 will probably fall terribly short today. 

This might even be a strong argument for using a third-party vendor to help you develop a wellness program that works. Vendors like Goomi Group make it a point to stay abreast of current industry trends. Moreover, wellness is their business. That means they have the tools and resources to stay fluid and keep your programs relevant and working.  

Address Privacy Concerns 

While it’s important to build a wellness program that provides transparency, the success of your program lies in how you communicate those policies. It’s vital that your employees understand what data will be collected and how that data will be used.

If you’re using a third-party vendor for your wellness program, be sure that everyone understands how that company handles confidential data. 

Beyond clear communication, you may want to think about keeping waivers on file, indicating that all medical information is between the health provider and the employee only. 

Make It Accessible

A good wellness program should come to your employees, not the other way around. Moreover, employees should have access to said wellness program anytime, day or night. Wellness programs that can be used during company time are far more likely to succeed than those that ask even more out of the employee than a standard workday. 

Get The C-suite On Board

The fact is management must lead by example in all aspects of their employee’s professional life, including participation in wellness programs. Employees are far more likely to participate in wellness programs if they know the company executives are on board. 

Beyond a visual presence that gives employees the green light to freely participate in wellness programs, executive participation in these programs also sends a strong message about company culture that can also be “make or break” for wellness programs. 

Find The Right Incentives

Incentives are a proven way to increase engagement in wellness programs. While financial incentives such as contributions to Health Savings Accounts, cash, or gift cards are the most effective, there are plenty of other incentives that work too.

PTO probably ranks right up there with financial incentives for participation. It’s hard to imagine getting any pushback on this one. 

Merchandise for wellness program participation is never a bad idea. The only caveat here is that you need to make it something worthwhile. Electronics, home goods, and food are always great motivators. (Think: coffee machines, smartphone accessories, gift cards to local restaurants, etc.)

Keep It Simple

The fastest way to make anyone lose interest in anything is to make it difficult. At the end of the day, employees will never participate in a wellness program that takes too much time and effort to understand. If you want your employee wellness program to succeed, keep it simple. 

Wellness programs are an excellent way to help your employees and help your organization. But to reap the rewards of a wellness program, you need to build one that your team wants to participate in. Anonymous surveys are a great way to get a feel for what they want and need. Beyond that, be sure that your wellness program includes everyone at all levels of your organization, put some extra thought into the incentives you offer, and keep it simple. 

If you’d like to implement a wellness program within your own company but don’t know where to start, Goomi Group can help. Whether you’re on-site or online, Goomi can meet you where you are with employee wellness solutions that work for everyone.

Sitting at a desk for 8 hours (or more) per day is not good for our health. In fact, study after study has shown that sitting for long periods can lead to a host of health issues, including back pain, obesity, and even heart disease. The key to staying healthy is to get up and get moving. But, of course, finding the time on a busy day is often a whole other issue. That’s where desk yoga comes in.

If you don’t have the time or the bandwidth to get out to the gym, you could always try a few yoga poses at your desk to give your body and mind a much-needed break. The following yoga exercises will help you relieve any tension you might feel after too many hours of poring over spreadsheets. The poses also provide long-term benefits with regular practice. To help you get started, we’ve outlined a few desk yoga poses you can try. 

Just taking a few minutes daily to do these stretches at your desk can relieve stress, increase productivity, and, most importantly, make you feel better.  Stretching and moving your body can also help improve joint fluid secretions and posture.  To learn more about desk yoga or to bring our Deskercising seminar or class to your team or workplace, connect with us now to schedule a class!

At some point in your search for optimal health, you may have come across the terms macros and micros. Not only are there plenty of diets that focus on one macro or another, but there are diets that promote counting macros instead of calories and many more that eliminate entire categories of macros altogether. If so many diets focus only on macros, it begs the question, where do micros fit in? 

Needless to say, there’s plenty of confusion around macros and micros. So, ahead we take a closer look at both categories of nutrients; we explain the difference between them and why both are important for your health.  

Macros And Micros

Macronutrients and micronutrients are an easy way to differentiate between the two types of nutrients your body needs. 

Macros or macronutrients are the things our bodies need in large amounts. Macronutrients include the food groups that make up your total caloric intake. These are the nutrients that provide energy to our bodies and help with growth and repair. 

Micros or micronutrients are the things we need in relatively small quantities. Micronutrients 

include vitamins, minerals, antioxidants, and phytochemicals. While we only need small amounts of these nutrients, they are crucial to our overall health. Micronutrients aid in immune function, digestion, and disease prevention. 

Macronutrients 

Essentially, macronutrients provide energy and fuel our bodies. All of the following are macronutrients. 

Protein provides a continual source of amino acid, which your body needs for growth development, repair, and maintenance. Fish, poultry, beans, nuts, legumes, and seeds are the healthiest sources of protein. 

Carbohydrates often get a bad rap, but they’re one of your body’s most important sources of raw energy, which is what makes them an essential macronutrient. And while there are plenty of diets out there that advise cutting carbs, it’s probably not such a great idea. That said, eating the right carbs such as fruits, vegetables, bread, grains, and pasta is crucial.

Fats are another macronutrient that has been vilified over the years, but it’s something we all need in our diets. Healthy fats support cell function, power up and fuel our bodies, protect our internal organs, and help with vitamin absorption. Just like carbohydrates, though, it’s important to consume the right type of fats like those found in olive oil, nuts, meat, and fish.

Micronutrients 

​​Micronutrients may not necessarily power you through your day, but they are a crucial part of your diet. And us believe when we say, if they’re missing from your diet, you will notice. 

Micronutrients:

• Help regulate your immune system
• Contribute to your eye, skin, and cardiovascular health
• Promote wound healing 
• Aid in bone formation

All of the following are micronutrients:

Water-soluble vitamins include vitamin C and many of the B vitamins. As their name implies, these vitamins can be dissolved in water. Citrus fruits are high in vitamin C, and eggs, fish, and meat are rich in vitamin B. 

Fat-soluble vitamins are necessary for the health and maintenance of your body tissues. This type of vitamin includes vitamins A, D, E, and K, and they are best absorbed when consumed with fats. Fatty fish like salmon and tuna are great go-to’s for Vitamin D, and beef, sweet potatoes, and spinach are loaded with Vitamin A. 

Macrominerals The name of these micronutrients can be confusing, but here’s the rundown. Macrominerals are a part of the micronutrient family, but they are named as such because your body needs larger quantities of them. Calcium, phosphorus, and magnesium are macrominerals, and they play a significant role in your body’s functions, skeletal muscle function blood clotting regulation, just to name a few. As you might have guessed, dairy products and dark leafy greens are excellent sources of macrominerals. 

Trace minerals. This group of micronutrients includes iron and zinc. While they aren’t really “counted,” they too play a virtual role in supporting your health. Iron plays a pivotal role in the health of your red blood cells and cognitive function, while zinc is essential for healthy immune function and wound healing. Lean beef, chicken, nuts, and whole grains are great sources of trace minerals. 

How Much Macros And Micros Do You Need?

While different diets promote different levels of macros, the USDA shares the following daily intake guidelines for each macronutrient category:

• Carbohydrates: 45% – 65%
• Proteins: 10% – 35%
• Fats: 20% – 35% 

What Does It Mean To Count Macros?

The Macro Diet is a dietary approach where people count their macros instead of counting calories. The first step in the process is to determine how much energy they need daily in the form of calories. And then, based on their goals, they would decide how many calories from each food group they should consume. While counting your macros and adjusting your intake to achieve weight loss goals is not an altogether terrible idea, the jury is still out on whether or not counting macros is really effective.

At the end of the day, it’s important to remember that your body needs both macros and micros to function at its peak performance. It would seem that counting macros may be just fine—eliminating entire categories of macros, however, could be counterproductive to maintaining a healthy lifestyle.

If you look back at magazines and commercials from the 50s and 60s, you’ll find plenty of ads that trumpeted the health benefits of sugar—yes, you read that right. And while we’ve come a long way since then, there still seems to be plenty of confusion surrounding sugar. Does your body need sugar? What does sugar do to your body? Is sugar bad for you? Across the internet, these questions roll in on a seemingly endless loop. So, ahead we attempt to clear up some of the confusion. 

Here’s a closer look at what sugar is, how our bodies use it, what happens when we consume it, and what happens when we consume too much of it. 

What Is Sugar?

Before we dive in, we need to understand what sugar is, how it’s broken down in the body, and all the terminology associated with it. So, here goes. 

Sugar is a form of carbohydrate, and there are two main forms of carbohydrates.

Simple carbohydrates (or simple sugars) which include fructose, glucose, and lactose.

Complex carbohydrates (or starches) which are found in starchy vegetables, whole grains, bread, and cereals.

When you consume carbs, they are broken down into simple sugars (aka glucose, fructose, and galactose) so that they can be easily absorbed into your bloodstream. In response to rising blood sugar levels, your pancreas releases insulin. Insulin, in turn, plays a crucial role in transporting the sugar from your bloodstream into your cells, where it is then used for energy. 

Simple carbohydrates are broken down easily, and they cause your blood sugar levels to rise quickly. In contrast, complex carbohydrates are broken down more slowly, causing only a gradual rise in blood sugar. 

What Does Sugar Do To Your Body?

When you consume too much sugar, almost every major organ in your body reacts to that sugar. Here’s how. 

Your Brain Reacts To Sugar 

The human brain uses more energy than any other organ in our body, and its primary source of fuel is, you guessed it—glucose. 

When we eat sugar, it causes a dopamine hit in our brain that looks surprisingly like drug addiction. And like drugs, your body quickly becomes tolerant of sugar. Eventually, your body will require more and more of the sweet treat to get the same dopamine hit. The result is what looks remarkably like a sugar addiction. Over time, excess sugar consumption has been linked to cognitive deficiencies and impaired memory function. 

Your Liver Reacts To Sugar

Your liver uses fructose to create fat through a process called lipogenesis. Again, this is a life-sustaining function in your body; too much sugar, however, causes a build-up of fat in your liver. Over time, that build-up can eventually lead to non-alcoholic fatty liver disease. 

Excess Sugar Consumption And Diabetes 

When you consume excess glucose, your body’s insulin production shifts into overdrive; over time, the pancreas (the organ responsible for producing insulin) can become fatigued and fail to keep up with the influx of glucose in your system. Long story short, excess sugar consumption can increase your risk of developing Type 2 Diabetes.

Excess Sugar Consumption And Your Heart 

Remember that when your blood sugar rises, your pancreas creates more insulin to help transfer that sugar to your cells where it’s needed. Over time, however, high insulin levels can cause the smooth muscle cells around the walls of your artery to harden and narrow, eventually causing high blood pressure and eventually leading to heart disease.

So How Much Sugar Is Too Much? 

Our bodies use the sugars and starches from the carbs we consume to fuel our cells and supply glucose to our brains. So while a little sugar in our diets is necessary—naturally occurring sugar from the foods we eat is plenty. And according to the American Heart Association, we do not need added sugar to function properly. 

The AHA recommends a maximum of 25 G (or 6 teaspoons) of added sugar per day for women and 38 G (or 9 teaspoons) of added sugar per day for men. 

Sugar itself is not the issue. The problem with sugar lies in the overconsumption of processed foods, pre-packaged foods, and sugary drinks. In the end, the things we do to make our lives easiest can have a terrible effect on our overall health. 

Truth, the human gut is pretty complex, and it has a heavy hand in our overall health and well-being—but beyond that, what else do you know about it? While the buzz around gut health shows no signs of slowing down, the fact is many of us don’t know what we don’t know. So, to help you shed some light on the matter, we’ve pulled the curtain back on the inner workings of your gut with eight fascinating facts about gut health. 

Your Gut Is Filled With Good Bacteria 

Your gut is teeming with bacteria, and that’s really good news. Also known as gut microbiota, there are over a trillion of them, and they’re crucial to the health of your digestive system and your immune health. But the work of your gut microbiota doesn’t stop there. It also plays a pivotal role in breaking down medications and drugs to bring about their intended effects, and similarly, it helps synthesize vitamins. 

Your Gut Acts Like A Second Brain 

Your gut is equipped with its own nervous system known as the enteric nervous system. This intricate network works with your body’s central nervous system to control your digestive system; communication between the two happens courtesy of an extensive neural circuit. Incidentally, it’s the gut’s use of neurons and neurotransmitters to communicate which first led researchers to call it a second brain. 

In addition to your gut acting like a second brain, there’s also a gut-brain connection, also known as the gut-brain axis. The gut-brain connection refers to the fact that the “brain in our gut” and the brain in our head work in concert to support our overall health. 

A good example of the gut-brain connection is the “fight or flight” response we’ve all experienced at one time or another. When faced with anxiety and stress, our bodies release cortisol, adrenaline, and serotonin. And when that happens, the enteric nervous system either slows down or speeds up in response to the perceived threat. In other words, the gut responds with physical symptoms in our digestive tract, such as watery stools nausea. 

Another example of the gut-brain connection is “butterflies in your stomach.” Essentially, your feelings of nervousness or excitement end up triggering a queasy or uneasy feeling in your gut. 

Your Immune System And Your Gut Are Closely Linked 

Another little-known fact is that 70% of your immune cells can be found in your gut. Gut-associated lymphoid tissue (or GALT) and your gut microbiome make a great team in the battle against tiny invaders (pathogens) that could make you sick. If you have ever heard about the dangers of overusing antibiotics, this is what’s at stake. Antibiotics can be beneficial in some cases, but they also have the potential of wiping out good bacteria. In the end, they can end up doing more harm than good. 

Stress Can Affect Your Gut Health 

Information along the gut-brain axis works both ways. Your gut sends signals to your brain, and your brain sends signals to your gut. If you recall our earlier example of the “fight or flight” response, when the brain senses stress and anxiety, it will send signals to the gut triggering gastrointestinal issues. Similarly, irritation in the gastrointestinal system will send signals to the brain triggering mood changes. 

Your Gut Can Help You Maintain A Healthy Weight 

In addition to breaking down fat and extracting calories from food, the bacteria in your gut also impact the production of appetite-regulating hormones like leptin and ghrelin. So, when there’s an imbalance between the good and bad bacteria, your gut’s ability to do all of the above can easily become compromised, eventually leading you to pack on a few pounds.  

Interestingly, studies have shown that there is a difference between the gut biome of people who are obese and those who are lean. In fact, researchers can tell if someone is overweight just by looking at their gut microbiome. 

Most Of Your Body’s Serotonin Is In Your Gut 

Serotonin is a hormone that plays a key role in stabilizing our mood, feelings of well-being, and happiness. So naturally, when anyone mentions serotonin, you might think that it’s produced in the brain— but you’d be wrong. In addition to everything else your gut bacteria does, it also produces hundreds of neurochemicals that our brain uses to regulate physiological and mental processes like learning, memory, and mood. Serotonin is one of those neurochemicals, and your gut bacteria manufactures 95% of your body’s supply of it. 

Sleep Can Affect Your Gut Biome 

We all know that sleep is crucial to our health and well-being but did you know that sleep also plays an important role in keeping your gut on its game? As it turns out, sleep and your gut microbiome are interconnected. Some research shows that the proliferation of certain bacteria can lead to fragmented sleep and disrupted circadian rhythms while other studies show that  fragmented sleep and a short sleep can disturb the delicate balance of your gut microbiome 

How To Improve Your Gut Health 

It should come as no surprise that your diet plays a vital role in maintaining a healthy gut microbiome. If you’re looking to make a change, you’ll be happy to know that you could see results in as little as three days when you change what you eat. 

To improve your gut microbiome: 

• Eat Fermented foods
• Try a plant-based diet
• Eat prebiotic foods
• Take a probiotic supplement
• Eat whole grains
• Use antibiotics only when necessary

Keeping your gut microbiome in balance is not a one-and-done kind of deal. To keep things working as they should, your approach needs to be multi-pronged. Minimizing stress, getting enough sleep, and sticking to a healthy diet are your best bets for keeping your gut in check. 

The start of a new year often prompts a change in all its forms. From cleaning and organizing our homes, changing careers, or renewed commitments to our health and wellness—the clean slate of a brand new year is filled with hope and possibilities. And for many people, it would seem that diets will never lose their shine. If the last one didn’t work, it’s on to the next. 

 Inevitably, internet searches for different types of diets skyrocket every January. And if we know anything about the internet, it abounds with information. But while your cup runneth over with information, your head might explode. 

 But there’s so much information out there that it’s often hard to determine fact from fiction. And with so many available resources out there, where do you even begin? We know, we’ve been there. So, in true Goomi form, we’re here to cut through the noise.

 Ahead we’ll recap 5 of the most popular diets, what’s good about them, and what’s bad about them. 

5 Most Popular Diets 

Atkins 

The Atkins diet has been around since 1972, and over the years it has certainly made a name for itself. So much so that it frequently pops up on any list of the most popular diets. Like the ketogenic diet, the Atkins diet promotes limiting your carb intake so that your body shifts to burning fat for its fuel instead of sugar. 

 The Atkins diet has four phases:

• Phase 1: Induction
• Phase 2: Ongoing weight loss (OWL)
• Phase 3: Pre-maintenance
• Phase 4: Lifetime maintenance

 While those on the Atkins diet aim to keep their carb intake to a minimum, they are encouraged to eat vegetables that are high in fiber and complex carbohydrates including legumes and whole grains and plants  such as those from nuts, avocado, and olive oils. 

 Preliminary research shows that the Atkins diet can be effective for weight loss and it can lower blood pressure and cholesterol level in comparison to some other diets. 

 Pros Of The Atkins Diet  

• Followers can see results quickly 
• Recipes are easy to follow 
• Recipes are tasty
• Fats offer plenty of satiety

Cons Of The Atkins Diet 

• Difficult to sustain 
• Limitations on fruits and fiber lead can lead to nutritional deficiencies
• High in saturated fat 

Mediterranean Diet 

As its name implies, the Mediterranean diet is based on the nutritional habits of countries in the Mediterranean basin, including Greece, Cyprus, and Italy. Before we proceed, it’s worth noting that the Mediterranean diet is based on the consumption habits of these countries in the 50’s and 60s. Today, many of them have kept pace with the rest of the world and now include more red meat and processed foods that are common in Western countries. 

 Extra-virgin cold-pressed olive oil, plenty of leafy greens, fruits, nuts, and legumes are hallmarks of the Mediterranean diet. Meat, fish, and poultry are consumed in moderation, as are dairy and alcohol. 

 Chock full of heart-healthy fats (from olive oil) and unprocessed plant-based foods, the Mediterranean diet is low in unsaturated fat. So much so it has been dubbed the heart-healthy diet, and it is endorsed by the American Heart Association. 

 The Mediterranean diet has been shown to lower the risk of heart disease, lower blood pressure, cholesterol, and blood glucose levels.  

Pros Of The Mediterranean Diet 

• Promotes heart health 
• Food and recipes are packed with flavor
• Mental health benefits (encourages physical activity, socialization, and a slower approach to life)

Cons Of The Mediterranean Diet

• Can be expensive 
• No specific guidelines which can make it hard to follow and stick with 

Keto Diet 

The ketogenic diet, more commonly known as the keto diet, has become one of the most popular diets in recent years. It promotes lowering your carb intake, metering your protein consumption, and replacing those macros with high-fat foods. Taken together, these changes will ideally push your body into a metabolic state called ketosis. Once your body is in a state of ketosis, it becomes supremely efficient at burning fat for energy.  

Many people find that the keto diet comes with some unpleasant side effects during the first week or so. Known as the keto flu, these side effects or symptoms include fatigue, brain fog, muscle cramps, lightheadedness, headaches, irritability, and nausea.  

Once they get over the hump, however, research has shown that the keto diet boosts the metabolism of those who follow it, and it reduces their appetite resulting in overall weight loss. Moreover, a 2019 study found that a low-carb or ketogenic diet can help with the management of type 2 diabetes and obesity. 

 Pros of The Keto Diet 

• Supports weight loss 
• Can reduce abdominal fat
• Filling 

Cons of The Keto Diet  

• Limited food choices
• High in saturated fat (which can have a negative impact on heart health)
• High-quality and healthy fats for the diet can be expensive
• Not a sustainable lifestyle

Vegan Diet 

No list of the most popular diets would be complete without mentioning a vegan diet. Like many others on this list, vegan diets have become increasingly popular over the last few years as well. And just like any diet, when it’s followed correctly, there are health benefits to be had with a vegan diet which consists only of foods made from plants, including fruits, vegetables, legumes, nuts and seeds, bread, and pasta. Vegans do not eat anything that is animal-based; this includes fish, eggs, dairy, and even honey.  Vegetarians often adopt the lifestyle for reasons other than health, such as environmental sustainability and ethical considerations. 

As far as the health benefits of veganism are concerned, study after study has shown that vegans tend to be thinner than non-vegans. Moreover, they often have better heart health and a lower risk for other diseases and health conditions, including diabetes, some types of cancers, obesity, high cholesterol, and high blood pressure. 

While it seems like a vegan diet may be the holy grail everyone is looking for, it’s important to keep in mind that if you’re not careful with what you eat (or, in this case, what you don’t eat), you can run the risk of certain nutrient deficiencies. There is research that shows that vegan diets run a high risk of deficiencies in vitamin B12, vitamin B2, calcium, iron, zinc, and several other minerals. 

Pros Of A Vegan Diet 

• Rich in high fiber foods
• Myriad health benefits
• Proven weight loss results 

Cons Of A Vegan Diet 

•  Too restrictive 
• Runs the risk of nutrient deficiency, particularly iron and B12 

Zone Diet 

With the ultimate goal of reducing inflammation and maintaining healthy insulin levels, the Zone diet is a low glycemic load meal plan that fuels your body through a careful balance of carbohydrates, proteins, and fats. When following the Zone diet, each meal should consist of 40% carbs, 30% fat, and 30% protein. Many people may be familiar with the Zone diet from images of a typical plated meal when following the diet –⅔ of the plates consist of colorful fruits and veggies, ⅓ of the plate are proteins, and ⅓ are fats—and while that may seem easy, there’s more to it than meets the eye. 

Basic rules of the Zone diet include:  

• Eating a meal or snack within one hour of waking
• Eating small meals throughout the day whether you’re hungry or not—meals are recommended every 4 to 6 hours
• Bumping up your intake of omega 3s and polyphenols/antioxidants
• Drinking at least 8 8 oz glasses of water a day

Pros Of The Zone Diet 

• Low in saturated fat
• It can be effective for weight loss in the short-term
• Encourages the consumption of lean proteins

Cons Of The Zone Diet 

• Requires complicated tracking of macronutrients
• Restrict some nutrient-dense foods 
• Getting enough dietary fiber may be a challenge 
• Difficult to sustain due to extremely low calorie allowances (1,200 total daily calories for women and about 1,500 calories a day for men; these numbers are approaching starvation levels) 

Following The Most Popular Diets Isn’t the Answer…

Diets fads will come and go. Like everything else, they wax and wane from one year to the next. The most popular diet this year could be the worst choice you could make for your health next year. What you need to know here is that the key to weight management and staying healthy lies in making sustainable lifestyle and dietary changes. A crash diet may work for a while, but when it’s mired in limitations and is based on calorie deficits and excluding entire food groups, it doesn’t have any chance of long-term sustainability.

 A healthy lifestyle doesn’t need limitations and restrictions; it needs a change in your mindset. Instead of “dieting,” think about making the following changes instead.

Listen To Your Body

Eat when you’re hungry, drink when you’re thirsty, rest when you need to. 

Feed Your Soul Too 

There are plenty of diets out there that eliminate sugar and carbs. But the truth is sometimes those things can be good for your soul. Enjoy them in moderation, and you’ll be fine.

Get Active

It’s easy to let the day slip away behind your desk, but you may find that small changes in your activity levels can lead to big results. 

Focus On Staying Healthy—Not Your Waistline

Most people think of their health in terms of their clothing size or the number on the scale, but the truth is that your health is much more than that. Making healthier dietary choices can lead to a smaller waistline. 

The history of yoga goes back thousands of years, and the many benefits of yoga are probably why it’s still very relevant today. In fact, the popularity of yoga is on an uptick, with the latest studies on yoga revealing as much. According to the Yoga In America study conducted by the Yoga Journal and the Yoga Alliance: 

• 36 million Americans practice yoga  
• 300 million people practice yoga worldwide
• 72% of women practice yoga 
• Over four years (2012 – 2016), the number of men practicing yoga increased by 150% 
• 14 million people who practice yoga are over the age of 50
• Americans spend $16 billion annually on yoga classes, equipment, and clothing
• At any given time, 60 million yoga posts are trending on Instagram

The beauty of yoga (and perhaps one of the reasons for its popularity) is that yoga is not a one size fits all practice, nor does it have to be. Yoga is easily adaptable to meet the individual where they are at, whether their needs are the result of age, body type, health, or spiritual beliefs. Beyond its adaptability, yoga also comes with plenty of health benefits to those who regularly practice it. Here’s a closer look.

Yoga Improves Balance And Flexibility 

Flexibility plays an important role in our overall health and quality of life. Flexibility often takes a turn for the worse as we age. For many people, improved flexibility and balance are just two of the many benefits of yoga. According to the Yoga In America study, increasing their flexibility is the number one reason participants gave for starting the practice in the first place. 

Moreover, some studies have shown that those who practice yoga can expect to see an improvement in flexibility in as little as six weeks, while others have shown that yoga can indeed improve balance. 

Try This:

Yoga Builds Muscle And Strength

While yoga is often associated with stretching and flexibility, you may be surprised to learn that yoga can also build muscle and strength. Anyone who’s ever done yoga can tell you that the asanas can be quite challenging. Holding a pose requires a tremendous amount of strength in some cases. If you can’t hold a pose when you first start practicing yoga, that will all change in no time. 

Yoga Helps With Back Pain

Because yoga does so much to improve your flexibility, and many of its poses rely heavily on stretching, yoga can be quite helpful for those suffering from lower back pain. Yoga is so effective for back pain relief that the American College of Physicians recommends yoga as an effective first-line treatment for chronic lower back pain. 

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Yoga Helps Manage Stress

The Yoga in America study showed that stress relief was the second most popular reason people gave for starting yoga. Not surprisingly, there’s plenty of research to show that yoga is a powerful stress buster. While yoga poses or asanas are great for reducing stress, it’s worth noting that meditation and breathwork are also great for relieving tension and stress. 

Yoga Improves Heart Health 

By acting upon common markers of cardiovascular health, such as reducing stress levels, lowering inflammation, and decreasing blood pressure, yoga can lead to improved heart health.  

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Yoga Improves Mental Health And Cognition

With an emphasis on breathing practices and meditation, yoga also offers its practitioners a slew of mental health benefits. While yoga has been shown to improve symptoms of depression, it can also boost alertness and decrease anxiety. Furthermore, research also shows that the benefits of yoga extend to the structure and function of the parts of the brain that play a key role in cognition, memory, reasoning, reaction time, and mental acuity. 

Yoga Helps With Weight Management 

It’s tempting to think that most people practice yoga as a form of weight management, interestingly, that’s not the case. The Yoga In America study indicated that only about 20% of people started practicing yoga for that reason. Flexibility, stress reduction, and mental health outranked weight loss as a motivating factor. That said, it’s worth noting that yoga can help with weight management. One study even showed that yoga might prevent the average 1lb/per year weight gain that many begin at middle age.  

It helps with weight maintenance. According to research, a regular yoga practice may prevent the average one pound per year weight gain seen during middle-age (age 45-55) and help promote weight loss for those who are overweight. 

To learn more about the benefits of yoga, or to bring the practice to your team or workplace, connect with us now to schedule a virtual yoga class![/vc_column_text][/vc_column][/vc_row]

We were first introduced to the 8 limbs of yoga (or the yoga sutras) in 400 CE by Patanjali as a thoughtfully developed and documented system of the practice. Created as guidelines for living one’s life with purpose, the 8 limbs outline the path to Samadhi or enlightenment. Interestingly, these sutras influenced much of the yoga that’s practiced today.

The 8 Limbs Of Yoga

When most people think of yoga, they think of a form of exercise and an assortment of postures. But yoga is so much more than that, it is a spiritual discipline that seeks to unify the body, mind, and emotions. Yogic practices are an elegant combination of philosophy and body movements. A closer examination of the 8 limbs of yoga will reveal as much. 

First Limb: Yama (Self-restraint)

The first limb (or Yama) focuses on ethical standards, moral conduct, and integrity. In all, there are five yamas in the first limb. Each yama helps the individual develop a better sense of awareness and a better understanding of their place in the world. If you look closely, you’ll find that the first limb of yoga is akin to what we all know as the Golden Rule, “do unto others as you would have them do unto you.” 

 Five Yamas 

• Ahimsa: nonviolence
• Satya: truthfulness
• Asteya: non stealing
• Brahmacharya: continence
• Aparigraha: non-covetousness

Second Limb: Niyama (Self-purification through self-restraint and discipline)

The second limb of yoga prescribes self-restraint and spiritual observances as a means to a more orderly and productive life. The message of Niyama is: life is short, so make the best of it while you can. 

 Five Niyamas ​​

• Saucha: purity of body and mind
• Samtosa: contentment
• Tapas: heat; self-discipline or desire to achieve one’s goals
• Svadhyaya: the study of the sacred scriptures and of one’s self
• Isvara pranidhana: surrender to God or a higher power

Third Limb: Asana (Seat or Posture)

 The third limb of yoga (or Asanas) is the one that today’s yoga practitioners are most familiar with, as its the limb that encompasses all the postures and movements practiced in yoga. Asanas help yoga practitioners develop their self-discipline and concentration in preparation for meditation. 

Fourth Limb: Pranayama (Breath Control)

The literal translation of pranayama is “life force extension” and the fourth limb of yoga is based on the yogic philosophy that the breath and mind are interconnected. Therefore, deep, rhythmic breathing calms the mind and also rejuvenates the body to help extend one’s life force.

Hence, pranayama consists of techniques to help you master your breathing so you too can find that connection to calm the mind and re-energize the body. 

 “Mastery of pranayama removes the veil covering the light of knowledge and heralds the dawn of wisdom” — B.K.S. Iyengar 

Fifth Limb: Pratyahara (Sense Withdrawal)

Our perception of reality is heavily influenced by our sensory experience–what we see, hear, feel, touch, and taste. The more we pay attention to the “noise”, the less likely we are to focus and reach a meditative state.

The fifth limb of yoga (or pratyahara) helps us retreat (or withdraw) from the barrage of external stimuli and turn our focus inward. Pratyahara is a way to change our state of mind; it gives us the opportunity to take a beat from the world that never stops spinning around us. 

Sixth Limb: Dharana (One-pointed Concentration)

In this Yoga limb, the focus is on clearing the mind and being present in the moment. The goal is to get away from scattered, random thoughts and move the mind to a single point of concentration. Candle gazing, focusing on the breath, visualization, counting, or reciting mantras are all part of dharana. 

Seventh Limb: Dhyana (Meditation)

In the dhyana state, the mind is quiet and still with little to no thought. The result is pure awareness of the present moment.

Eighth Limb: Samadhi (Total Absorption)

Patanjali described the eighth and final limb of yoga (or samadhi) as a state of ecstasy. As the pinnacle of enlightenment, samadhi is a state of total absorption, a transcendence of dualistic thinking, and a feeling of oneness with all of creation. 

Samadhi is a temporary state of mind, not the final goal of yoga, as many people mistakenly believe.

While feeling bliss, true inner peace, and like you’re one with the universe may seem like a lofty goal, it is attainable. Before you dive in, there are a few things you should know. First, the yogic path must be taken one limb at a time; each limb prepares you for the next. You must master the previous limb before moving on. Second, The eight limbs of yoga are not something to be plowed through, nor is it something where you can mark a date for completion on your calendar. Yoga is a process as much as it’s a practice.

To learn how Goomi Group’s onsite and virtual yoga classes can benefit your team in body, mind, and spirit, connect with us now to schedule a Yoga Anytime for All-Levels Package or yoga class or to find a wellness plan that works for your team! 

In some organizations, the workday day is relaxed, snacks and coffee flow freely all day, and Fridays are also known as “bring your dog to work day.” In other companies, the workday begins at 7 AM, beelining for your car at 5 PM is frowned upon, and no one wants to meet your dog. While each of these examples land on opposite ends of the spectrum, both are examples of company culture. 

Simply put, company culture is the shared attitudes, beliefs, and behaviors of an organization. More often than not, company culture is squarely focused on the work environment. It includes things like how people interact with each other, leadership styles, ethics, goals, and expectations. 

No doubt company culture plays a key role in people’s overall happiness with their jobs. And while organizations everywhere are making changes to their company culture, many are likely missing the boat if they’re not taking a more holistic approach to employee wellness.  

2020 Was The Year Of Change In Company Culture 

While the pandemic upended life as we knew it, there was a silver lining, 2020 ushered in a new era in company culture—one that finally includes employee wellness. The mental health of workers everywhere took a hit that year, but time and again, employers stepped up offering mental health days (or weeks) and shorter workweeks. Moreover, many implemented employee wellness programs that gave their workers access to counseling and wellness programs from the comfort of their own homes. 

 But beyond offering unprecedented access to support systems, many companies still need to up the ante on company culture. 

There’s Still Work To Be Done…

While companies everywhere have pivoted to respond to the needs of their employees in ways no one ever thought possible, it looks like there is still some work to be done. If you’ve been paying attention to the latest news, you’ll know that The Great Resignation has been going on for some time.

 People far and wide are walking away from long-held jobs. And upon closer inspection, you’ll find that the reasons people are citing for their resignations are closely tied to poor company culture. A survey conducted by software firm, Limeade, showed that the top reasons for employee resignations are:

• Burnout (40%)
• Lack of flexibility (20%)
• Discrimination (20%)
• The company did not support their well-being (16%)

According to the World Economic Forum, in September 2021 alone, a record 4.4 million Americans left their jobs—The Great Resignation shows no signs of slowing down. 

So, employers everywhere are scrambling to cut their losses (literally), with many trying to reinvent the wheel. But to find the secret sauce to retention, companies need to look no further than a recent survey conducted by MetLife. The takeaway—a holistic approach to company culture is the key to retention. 

3 Ways Employers Can Take A Holistic Approach To Company Culture 

Mental Health Must Be An Organizational Priority 

First and foremost, employers have to recognize that the mental health of their employees doesn’t happen in a vacuum. Work and personal lives affect their employee’s mental health, and their employee’s mental health affects their work and personal lives. 

It used to be that mental health matters were left to HR depts and often handled in secrecy. Today, leaders that can navigate the mental health issues of their employees are almost a requirement. A supportive work environment now means that every leader can handle difficult conversations and situations. Long story short, mental health policies and procedures must move up on the list of priorities.

Get To Know Employees As Individuals 

Beyond good company culture, employees are looking for organizations that value them as an individual as well as an employee. People want employers who are excited to meet their fur-babies and their kids. Employees want to work for managers and leaders that take the time to understand them. It makes all the difference to have leaders who know what motivates employees, what they value, and their future goals. Employees want to feel seen; no one wants to be a number punching a clock. 

Offer More Than A High Salary

According to the Metlife Employee Benefits Trend Study, 68% of employees say that employers have a responsibility for the health and well-being of their employees. Moreover, 3 out of 10 employees have indicated that they would trade a higher salary for better benefits.

In light of such statistics, it’s abundantly clear that a higher salary is not the be-all-end-all—every time. While higher salaries may offer security in the short term, it doesn’t go far when employees think about their future. 

Instead of bumping salaries higher, employers are better off diverting funds into programs that spherically support their employees’ lives. The best benefits packages are the ones that help employees reach their goals (both personal and professional). Even better packages speak directly to the stressors in their lives. More often than not, those stressors include personal finances, retirement savings, and health concerns for themselves and their families. 

In the end, employee wellness programs, retirement plans, and robust benefits packages will not only serve to make employees feel comfortable now, but they’ll be far more likely to feel better about their future. 

Burnout at work may not be a new concept, but for the first time, the WHO officially recognized burnout as an occupational health issue in 2019. Two years down the line, one pandemic later and some hard shifts in the workplace, employee burnout is reaching a fever pitch. Work-life balance remains elusive, and the “always-on” mindset is beginning to take its toll. According to a recent study conducted by software firm, Limeade, burnout is one of the leading factors in the Great Resignation. Instead of looking for support from their employers, workers everywhere are choosing to walk out. So, how do companies pivot to reduce burnout and retain their employees? Corporate health and wellness programs may be the answer. 

What Causes Employee Burnout?

Lack Of Control

A lack of control over your workload and schedule can quickly lead to burnout in the workplace. 

Lack Of Clarity 

Burnout is almost a given when there is a lack of clarity in the workplace. Unclear job functions, poorly communicated expectations, and moving goalposts can cause a great deal of frustration and, over time, lead to burnout. 

Poor Work Culture 

Company culture plays a huge role in employee satisfaction. When employees are forced to deal with poor attitudes and the low morale of the people around them, burnout is sure to follow.

Lack Of Work-life Balance 

Some people may think that giving most (or all) of their energy to their careers is the sure path to success, but many more find that it’s a quicker path to burnout. Whether you’re back in the office or still working from home, work-life balance is crucial to your overall health and well-being. 

Effects Of Employee Burnout On The Individual

Burnout can lead to a slew of physical and mental health issues. 

Physically, burnout can lead to: 

• Poor immune function 
• Frequent headaches, Aches pains 
• Higher risk of heart disease, high blood pressure, type 2 diabetes

Mentally, burnout can lead to:

• Depression 
• Anxiety 
• Irritability 

Over time burnout can cause a ripple effect in both personal and professional life. Alcohol and substance abuse, isolation, detachment, and overall job dissatisfaction are not uncommon. 

Effects Of Employee Burnout On The Company

Employee burnout can be caused by many factors, and if left unchecked, not only can it lead to severe consequences for the employee, it can also have an adverse effect on the company itself. Over time, employee burnout can be pretty costly as a result of: 

• Increased absenteeism/sick leaves
• High turnover 
• Lost revenue 

Corporate Health And Wellness Programs Can Prevent Employee Burnout 

While leading with empathy, walking the walk with work-life balance, and keeping a finger on the pulse of their employees are all crucial to reducing burnout, there’s still more that companies can do. To keep employees motivated, healthy, and satisfied, corporate health and wellness programs may be another important key to keeping burnout at bay. 

The overarching theme of wellness programs is to encourage employees to adopt and maintain healthy behaviors. Well-rounded corporate health and wellness programs that encourage employees to participate in stress-relieving activities like yoga, meditation, exercise, and even personal health coaching can pay dividends down the line for both the employee and the larger organization. Some studies have even shown that corporate health and wellness programs have a significant and measurable impact on the overall health of employees. Even better, these studies also show that the results and effects are sustainable over time. 

Employee wellness programs prompt and promote lifestyle changes that do much to help the individual; the fruits of these programs include: 

• Reduced stress levels
• Improved attendance
• Increased productivity

But the benefits of corporate health and wellness programs don’t stop there. 

One assessment by Harvard Business Review shared that the ROI of corporate health and wellness programs can be pretty comprehensive. For example, companies like Johnson & Johnson, Lowe’s, H-E-B, and Healthwise consistently reap the rewards of well-run employee wellness programs with an ROI that often includes higher morale. If we were to look at it in terms of dollars and cents, one survey conducted by The Rand Corporation showed a potential ROI for wellness programs ranging from $1.50 to $3 per dollar spent in a span of 2-9 years. 

Moreover, team-based activities rooted in wellness programs tend to strengthen relationships and encourage bonding and accountability (for goals that are fun and not work-related). The net effect is that corporate health and wellness programs can do a lot of the heavy lifting to improve teamwork, collaboration, and employee engagement. 

Even better, the benefits of workplace wellness programs are quantifiable. In the survey conducted by The Rand Corporation, 60% of respondents who instituted wellness programs in their organizations noted a significant reduction in health care costs. 

It’s abundantly clear that when employers make an investment in the health and wellness of their employees, those same employees will respond in kind with more motivation, higher productivity, and loyalty.

As the world keeps turning around us and the curveballs keep coming, employee wellness is top of mind for many organizations. And the truth is there’s no time like the present to invest in your company and the health and wellness of your employees. If you’re not sure where to start, Goomi Group can help. Whether you’re on-site or online, Goomi can meet you where you are with employee wellness solutions that work for everyone.

Have you ever thought about how your bedroom environment affects your sleep quality? Most people don’t and are often surprised to find out that their nighttime surroundings can have far-reaching implications for how they sleep at night. From the temperatures in your bedroom to the uncomfortable pillow you beat into submission night after night and from the light shining through the window to the sound of your neighbor’s dog barking, your bedroom environment has a significant and measurable impact on your sleep quality. The good news is if you’re lying awake night after night, getting some shut-eye might be easier than you think. Ahead we take a look at seven ways to optimize your bedroom for a better night’s sleep.  

Lower The Temperature In Your Bedroom

If you find it hard to sleep when you’re hot, you’re not alone; most people do. The fact is if your bedroom is too warm, it can affect how your body drops its core temperature and interfere with your sleep. Studies have even shown that warm ambient temperatures increase wakefulness and decrease the amount of time spent in the REM sleep stage (or your deepest, most restful sleep stage). Long story short, warm temperatures in your bedroom will get in the way of a good night’s sleep. 

To optimize your bedroom for better sleep, the thermostat should be somewhere between 60 to 67 degrees Fahrenheit. For most people, that’s a relatively easy fix. If that’s not an option, you could also try ceiling fans or electric fans. And if the weather permits, you could just open the windows. 

Make Your Room As Dark As Possible

While you probably want your bedroom to be bright and inviting during the day, it’s important to get your room as dark as you possibly can at night — if you want a good night’s sleep. 

For those that don’t know, melatonin is the hormone in your body that does the heavy lifting to keep your circadian rhythms in check. Its primary function is to signal your body that it’s time to sleep. And studies have shown that exposure to light before bed will suppress your melatonin production and delay your sleep. 

So, if there is a street light shining through your window or your partner likes to stay up late reading, you may be surprised to know that beyond the nuisance of a light shining in your eye, that exposure could be impeding your sleep.  

To optimize your bedroom for better sleep, think about adding blackout curtains to your windows, keep your bedroom door closed, and maybe buy a book light for your partner. Dimming the lights in your room and throughout your home as a part of your bedtime routine is also a good idea. Doing so consistently will eventually begin to signal your body that it’s time to go to bed. 

Keep It Quiet

Ambient noise is everywhere (think street noise, the neighbor’s dog, or the loud snores of your partner), and they can do a pretty good job of keeping many of us awake at night. Interestingly, consistent exposure to noise can even affect our deep sleep cycles. 

While there’s not much you can do about street noise or your neighbor’s dog; there are some steps you can take to mitigate the annoyance and optimize your bedroom for better sleep. Earplugs and white noise machines are often a great first-line defense against ambient noise. Earplugs, of course, will block the loud sounds around you, and white noise machines are great for drowning out the background noise, making it easier for you to fall asleep. 

If you’re lying awake at night because of a snoring partner, you could prompt them— nicely— to roll over and sleep on their side. If their snoring persists, however, that could be a sign of a sleep disorder that may require a trip to the doctor. 

Reduce The Clutter

Believe it or not, taking some time each day to declutter and organize your space has implications for your sleep quality as well. A disorganized or cluttered bedroom can be counterproductive to feeling relaxed. And if you’re not relaxed, falling asleep is almost impossible. To optimize your bedroom for better sleep, take some time each day (or each evening) to ensure that there’s a place for everything and everything is in its place. 

Invest In Your Bed And Bedding

Interestingly we spend about ⅓ of our lives sleeping or in bed trying to fall asleep. 

That’s a lot of time, yet many of us don’t think too much about what we’re sleeping on. To be honest, it should come as no surprise that a good quality mattress and a supportive pillow can go a long way toward getting a good night’s sleep. This one is easy, the comfier you are and the cozier you feel, the easier it will be to catch some zzz’s. 

Make Sure Your Bedroom Stays True To Its Purpose

Over the last two years, our homes have turned into our everything. For many people, bedrooms have pulled double duty, also serving as makeshift offices. Unfortunately, though, that could be affecting your sleep quality, and not in a good way. If you’re trying to relax in a place that causes you stress, it’s hard to separate the two come nighttime. The fact is your bedroom should be reserved for sleep and sex only. 

So, if your home office is taking up precious real estate in your bedroom, think about changing the venue. Moving your workspace out of the bedroom will make it easier to sign off at the end of the day. 

Why do so many people wait until the new year to start living a healthier lifestyles and to get fit. We’ve probably all used the excuse of  I’ll start getting fit “after the holidays.” Then what happens… we turn of the calendar page on December 31 with plenty of promise for a fresh start, but as the new begins, the beat goes on in all of our lives, the goal of making healthy lifestyle changes inches farther and farther away. We all know what we need to do, but why is it so hard? The best day to start a new you is TODAY!

According to the World Health Organization living a healthier lifestyle is as easy as: 

• Eating a healthy diet
• Reducing your salt and sugar intake
• Maintaining a healthy weight
• Reducing stress 
• Not smoking
• Limiting your alcohol consumption
• Exercising almost daily

Easy? Maybe not. 

While healthy lifestyle changes may sound easy on paper, it would seem that putting these things into practice in our daily lives is much harder than any of us realize. Research even shows that when people start to dig into the details of these types of changes, they’re so overwhelmed by the insane amount of information out there they don’t know where to start. While you might think that technology would make it easier for people to get healthy, it only seems to make it more difficult. The reason for that is that while people have plenty of information at their fingertips, they find it hard to discern the good information from the bad. 

In the end, most people end up nixing their plans before they even begin. 

Couple information overload with other known impediments to living a healthier lifestyle like not prioritizing health and wellness or making the time, feeling deprived, and impatience, and it looks like we have the answers to why it’s so hard to live a healthy lifestyle. 

4 Ideas For Healthy Lifestyle Changes 

If you find yourself nodding along to any of the above, don’t worry you’re not alone. The truth is the more complex something is, the less likely we are to do it. And if we do press on, it’s unlikely that we’ll follow through for any reasonable amount of time. 

I know that change is never easy, especially when the task ahead of you seems insurmountable.  But you know what they say about eating an elephant, you just do it one bite at a time. Ahead we take a look at 4 easy healthy lifestyle changes you can make now and offer up a few hacks to help you commit to the change and stay on track. 

Drink More Water

Water helps regulate your body temperature, and it’s necessary for all of your body’s systems to function smoothly. That said, it’s easy to see why drinking plenty of water throughout your day and staying hydrated is crucial. So drink up! Incidentally, if you’re regularly reaching for water, you may find that you’re cutting back on caffeine and alcoholic beverages. 

Easy hacks for drinking more water: 

• Flavor your water 
• Invest in a fun water bottle or tumbler 
• Try a marked tumbler to keep you on track

Make Sleep A Priority

While the CDC recommends that the average adult get 7 to 9 hours per sleep at night, they also report that about one-third of Americans aren’t getting enough sleep. We’ve all got a lot going on in our lives; whether it’s a heavy workload or a jam-packed family calendar, it would seem that a good night’s sleep is usually the first casualty of all of our busy lives. Study after study has shown that insufficient sleep can lead to long-term health issues like obesity, diabetes, and even cardiovascular disease. So, while nights of short sleep here and there are to be expected, it should not become your MO. 

Hacks for getting more shut-eye:

• Maintain a consistent sleep schedule (even on the weekends)
• Lower the temperature in your bedroom (anywhere between 60 to 67 degrees Fahrenheit is optimal)
• Limit your screen time before bed

Move More

Exercise is an essential part of any health and wellness routine. But more often than not, busy schedules, demanding jobs, and family obligations tend to take precedence over a trip to the gym. The good news is this entry is titled “move more,” it doesn’t say buy a gym membership and make sure you use it daily. With a few easy tweaks to your daily routine, you’ll find that you’re moving more in no time. 

Hacks to help you move more:

• Take the stairs instead of the elevator
• Park further away
• Play with your kids or pets

Maintain A Healthy Weight 

It’s estimated that 36% of the population is obese ( that’s one in every three adults), obesity was the direct cause or contributing factor for almost 3 million hospital stays every year, and obesity accounts for almost 300,000 deaths each year. 

These statistics might be startling, but it’s important to note that obesity and being overweight are not about how you look; it’s about your health and wellness. If left unchecked, obesity can lead to type 2 diabetes, high blood pressure, coronary heart disease, certain types of cancers, sleep disorders, lower quality of life, and even death. 

But perhaps the most interesting thing to note here is that obesity is preventable. Slimming down may be difficult at first, but you might find that small changes, in the beginning, can have a big impact.  

Hacks for maintaining a healthy weight: 

• Drink a glass of water before your meals 
• Plate your food in reverse (veggies first, then proteins, then grains) 
• Use a smaller plate 

Change is hard; there’s no denying that, but when you’re talking about your health and well-being, sometimes the juice is worth the squeeze. One bite at a time guys! 

Book the “Healthy Habits” Seminar with Nurse Alice to learn more about how to create and maintain a wellness mindset that manifests good health.