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This site is an archive of our Well Written Blog posts until April 2020. For the most up-to-date content visit NWIJournal.com.

The opinions and thoughts expressed here those of the authors and do not necessarily correlate with those of the National Wellness Institute. Read more.

 

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Wellness in 10: 10 Ways to Eat Mindfully

Posted By NWI, Tuesday, January 10, 2017

  1. Eat until you are satisfied. There is a big difference between being full and being satisfied. Mindful eaters notice when they are no longer hungry and stop eating before they perceive themselves to be “full.” Rather than counting calories, listen to your body’s internal cues.
  2. Pace yourself. You don’t need to take eating slowly to the extreme, but it is a good idea to take the time to enjoy your food and notice when you are satisfied. Try it out by making a game of eating with your non-dominant hand or using chopsticks as a way to slow it down.
  3. Give gratitude. Before you start to eat, pause and take a moment to acknowledge the labor that went into providing your meal-be it thanks to the farmers, the factory workers, the animals, mother Earth, the chefs, or even your companions at the table.
  4. Have self-compassion. Mindful eaters do overeat on occasion, but recognize that tomorrow is another day. Give yourself permission to be flexible and forgiving because it is not an all or nothing affair.
  5. Gauge your hunger before taking your first bite. Start a new habit and take a brief moment to ask yourself, “Am I really hungry?” If you are not really hungry, what sensation or emotion are you feeling and is there an alternative way to handle that emotion?
  6. Break out of old habits. Notice habits that keep you stuck, like eating in front of the television, filling a large plate full of food, or grocery shopping at times when you are stressed or hungry. Sometimes changing how you eat, is more important than changing what you eat.
  7. Minimize distractions. Much less attention is paid to the question of how we eat, than the question of what we eat. Silence your phone, shut off the TV, and make a conscious choice to avoid multi-tasking while eating.
  8. Notice the flavor. Paying attention to the details of your food is a great way to bring more enjoyment to eating. Do you notice the tanginess of a lemon, the spiciness of arugula, or the crunch of a toasted baguette? Sharing observations of the flavors and textures of food is a great way to stimulate conversation over the dinner table and introduce children to new vocabulary.
  9. Know your food. Wellness is about relationships and mindful eating is about a relationship with our food. Connect with the story behind your food by planting a pot of herbs, baking bread, or visiting a farmers’ market. Even if your food comes from a grocery store, you can create your own story about the recipes used to cook it or the people involved in eating it.
  10. Use a supportive app. You are not alone. There are many apps available that will guide you through the mindful eating process step-by-step whenever you feel like eating. Think of it as your own virtual coach!

Tags:  January 2017  Mindfulness  Nutrition  Wellness in 10 

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How Your Life's Mission Statement Will Guide You To Greater Work-Life Balance

Posted By NWI, Tuesday, January 10, 2017

Most of us crave a sense of purpose and meaning in life. Too often, we spend our time reacting to responsibilities and demands, solving problems as they arise, but ultimately forgetting what we are seeking in life. Often, we find ourselves identifying things in life that we want to eliminate or avoid, like bullying, stress, or junk food, focusing on the negative rather than cultivating a positive image of a life worth living. To support employees in their search for purpose, Widen, a technology company, recently implemented a Discover Your Purpose Program where they learn to figure out what their reason for existence is and articulate a purpose statement. The goal is to help employees reach their fullest potential. This article by Forbes provides examples questions and movies that you or your wellness committee can use to create work-life balance that supports a person’s overarching mission statement.

Tags:  January 2017  Work-Life Balance  Worksite Wellness 

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Raising Resilient Kids

Posted By NWI, Tuesday, January 10, 2017

Raising children is full of uncertainty. We all want to make sure our children are prepared to thrive as adults, but how do we know what the future will look like? Cultivating resiliency builds the skills children need to navigate a changing world. This month, the Westfield Public School released a video presentation of their Director of Counseling, Maureen Mazzarese offering tips to parents on how to avoid unnecessary anxiety or stress in school age children. This video resource covers skills to manage emotions, become aware of strengths and assets, problem solve, be resourceful and reach out to others, and develop a sense of personal agency. View the video here. 

 

 

Tags:  Children  January 2017  Resiliency 

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Nutrition, Fitness Experts Share Their Own New Year's Resolutions

Posted By NWI, Tuesday, January 10, 2017

Many of us take a moment around the New Year to intentionally reflect on ourselves and make goals. Personal growth and development is a universal human aspiration that contributes to our lifelong pursuit of wellness and our vision of a life worth living. If your holidays were hectic and you haven’t yet had a chance to sit down and indulge in some introspection, check out some examples of New Year’s resolutions from 18 wellness influencers, including nutritionists, fitness trainers, and wellness entrepreneurs, collected by CNN, to get some inspiration. Top resolutions included embracing mindfulness, paying it forward, carving out more personal time, and scheduling in restorative workouts (with a friend or family member!), stress less, and taking risks to try new things.

 

Tags:  Fitness  January 2017  New Year  Nutritionm  Resolutions 

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