Choose a Healthy You2021-12-15T13:41:05-05:00

Our mission is to promote, provoke, educate, inspire and empower our team members into all things wellness through health, fitness, nutrition, spirituality and mind.

Sample Team Challenge Post

Ready. Set. Go!

Do you want your company to walk to the moon and back? Or circumnavigate Africa? With StepSense, the goal is yours to set. Dream big, because the only limits are the ones that you set.

Your employees download StepSense from the App or Play Store, enter your unique challenge code and register for your company challenge. All their steps, flights climbed and calories burned are aggregated and displayed on the leaderboard.

Participate individually, as a team, business unit or per country with real-time leaderboards to keep everyone informed and motivated.

In a nutshell

The ultimate step challenge for you, your team or organisation. Equip your employees with the knowledge, tools and support they need to build new healthy habits.

Employee wellbeing

We support your corporate health and wellness initiatives and objectives. Helping to change culture and assisting ongoing wellbeing of your employees.

Chocolate Peanut Butter Chia Pudding (Keto Friendly)


2 tbsp chia seeds

½ cup milk (almond or coconut)

1 tbsp heavy cream

1 tbsp Keto approved sweetener (erythritol or monk fruit)

1/2 tsp cocoa powder

1 tbsp peanut butter


Combine everything in an airtight container. Shake well to mix and refrigerate for at least 4 hours to thicken. Lasts for 4 days in the fridge.

Nutrition per serving:

132 Calories

2g Net Carbs

12g Fiber

14g Total Carbs

4g Protein

8g Fat

Broccoli Cheddar Soup (Keto Friendly)


1 head of broccoli or 8 oz frozen broccoli

3 cups water

1/4 cup shredded cheddar cheese

4 tablespoons cream

Salt & Pepper to taste


  1. Boil the broccoli in 3 cups salted water until tender.
  2. Add the broccoli into food processor or blender and slowly add 2 cups of the cooking water back in. Blend until smooth.
  3. Pour the mixture back into your pot on low heat. Add in the cheese & cream. Mix till all the cheese is melted.
  4. Serve in a mug with a little cheese on top and fresh pepper. This recipe makes 3 servings

Nutrition Info (Per serving)

  • Calories: 151
  • Net Carbs: 5g
  • Carbs: 7g
  • Fat: 12g
  • Protein: 7g
  • Fiber: 2g

Almond Chicken Stir Fry – Pampered Chef 29 Minutes to Dinner

Berry-Pine Nut Chicken Salad – Pampered Chef 29 Minutes to Dinner

Meal Preparation

Meal Planning 101: A Nutrition Student Shares Her Best Tips and Tricks via

What is Meal Planning?

For me, meal planning involves selecting meals to cook and eat in advance of the day that I need them and actively deciding to be prepared with healthful meals. It is a strategy we can all use to feed ourselves more nutrient-dense foods more often. As a naturally organized person I thrive on lists, calendars, and sticky notes, so, I thought, how hard could this be?

Meal Planning 101: A Nutrition Student Shares Her Best Tips and Tricks via

I’m not going to lie … it was challenging to get started, but I’m still at it almost ten years later. These days, I meal plan for both myself and my fiancé. And since I’m back in school pursuing m master’s in nutrition at Boston University, meal planning often saves the day, especially on busy school weeks.

Benefits of Meal Planning:

  • Meal planning saves time. By investing a few hours each Sunday, it gives me back those precious hours during the week.It also saves me money.
  • Healthy eating has an expensive reputation, but cooking at home certainly costs less than eating out all the time!
  • My fiancé is passionate about sustainability, so one benefit I appreciate more these days than I did when I first started my meal planning journey is how much less food waste we generate simply by planning our meals. I make a list before my grocery run so that I’m only buying items we need. The result: fewer items end up in the garbage.

How I Meal Plan:

I block a period on my calendar each week, usually Friday afternoons, to take a look at what’s left in my fridge and to select the next week’s recipes.

Meal Planning 101: A Nutrition Student Shares Her Best Tips and Tricks via

This first step ensures I’m using everything I buy – good for the planet and the wallet! I review my schedule for the week ahead and pick my shop/prep day (usually Sundays), and then I lay it all out in an excel spreadsheet. If excel isn’t exactly your jam, there are so many other ways to get organized, including meal planning apps, online and printed calendars, and Liz even has printables available including her 7-day meal planner and aisle-by-aisle supermarket shopping.

My strategy tends to be ingredient based; I select the carbohydrates, proteins, healthy fats, and veggies that I want to eat. I also choose one big batch recipe.

A sample week might look like this:

Meal Planning 101: A Nutrition Student Shares Her Best Tips and Tricks via

As you can see on the spreadsheet above, my “big batch” item this week is turkey chili. (I scheduled it for dinner Tuesday, because I have my Medical Nutrition Therapy class that night, which runs from 5:30-8:15pm.) I know that once class ends, I’ll be too hungry and won’t want to do any serious cooking, so this way I’m not tempted to order out. On the spreadsheet, I also made note of a Thursday virtual cooking class that I’m attending and left Friday night open for whatever we feel like eating because … well, it’s Friday!

Once the schedule is filled out, I make my grocery list so I’m ready for shopping and prepping on Sunday.

Are you a meal planner? What’s your best strategy? What do you see as the benefits?

In my next post, I’ll walk you through what meal prepping looks like in my house (AKA my apartment) and toss in a few storage, chopping, and pantry tips for good measure!

Meal Planning 101: A Nutrition Student Shares Her Best Tips and Tricks via

Sample Meditation & Breathing Post

Meditation: Introduction

Many studies have shown the positive impact that meditating has on our health and well-being. Meditation is often advertised as a habit of happy people and is used as a means of coping with stress and anxiety. Meditation is a quiet time you should dedicate to yourself every day. Use deep inhales and exhales to refocus your attention on being in the moment. Stay tuned for tips & techniques as we explore meditation together.

Sample Meditation & Breathing Post

Simply observing the breath can damp down stress and open a door to a more healthy and mindful lifestyle.

Psychological stress has a devastating effect on health. Research shows that people with heart disease do worse over time if they don’t control stress, and stress seems to be associated with a higher risk for cancer. Stress is strongly associated with poorer memory and more aches and pains. However, reducing stress helps you sleep more restfully and control high blood pressure.

One of the easiest ways to reduce stress is to simply focus your attention on your breath. It’s a form of “entry level” meditation that anyone can do. You’ll notice an immediate sense of relaxation that could help protect your health over time.

If you enjoy it, breath meditation can be a gateway to a broader practice of “mindfulness,” in which you learn to accept and appreciate what comes in life and stop fighting your own thoughts and feelings. “Many people take up mindfulness practices thinking they’d like to relax more, but where it leads is a very different approach to life and its inevitable challenges,” says Dr. Ronald D. Siegel, assistant clinical professor of psychology at Harvard Medical School.

December 13th, 2021

The Daily recommended water intake is half your body weight in ounces.

Example: If you weight 150 pounds your recommended water intake is 75 ounces per day.

November 26th, 2021

The cold and dark day’s of winter can dampen our spirits and trigger anxiety, fatigue, and depression. It’s a time that some people dread. Our bodies respond to the rising and setting of the sun and it can have an impact on our daily routine as we lose more daylight hours. Many of us leave for work before it gets light and see the sun set while we are still at work, resulting in a very dark day with little to no daylight. Yet our bodies need at least a bit of daylight to manage our internal clock. The sunlight tells our brain to stop producing melatonin, a chemical that aids in sleep. Melatonin starts to activate around eight o’clock at night and peaks during sleep. In the morning, it is suppressed by the appearance of daylight. Without sufficient light to suppress the release of melatonin our circadian system (internal clock) will become out of sync with our daily routine. When it’s time to get up, our body tells us to keep sleeping until the sun comes up. This disconnect makes it very hard for some people and will result in feelings of depression, withdrawal, carbohydrate cravings, and weight gain. In order to minimize this effect, studies have shown that just 20 minutes a day of a light that simulates sunlight is enough to make a difference. This exposure to light should be in the morning hours for maximum effect. Ideally if you have a chance to get outside in the daylight in the morning for one to two hours, that would be the best exposure to light. If you can’t do that sitting next to or facing a window will also help. If you do not have a window, add more light to your workstation (desk lamps, light therapy lamps, etc.). Some spas have sunlight therapy rooms that can give you an hour of sunlight simulation which has the same effect as 20 minutes of outdoor sunlight.

When you can, take every opportunity to get out into the sunlight or sit by a window. Absorb as much natural light as you can each day and complement that with sunlight therapy lamps. The winter won’t seem so long and dreary and you’ll be healthier for it.

November 24th, 2021

As we head into winter many people start to slow down and are much less active than they were during the warmer months. Being inactive and not moving as much can hinder your health. There are tell tale signs that your body will send you when you’ve been inactive for too long. Check these out and if you experience any of these, maybe it’s time to get moving.

Constipation: When you move, your colon moves more which helps keep things moving along the digestive tract. Healthy muscle tone in your abs and diaphragm also plays a roll in moving things along. Consistent exercise can help you stay regular especially as we get older.
Stiff Joints: Stiff joints can be a sign of conditions such as arthritis or an autoimmune disease, however it can also be from lack of movement or use. If you are stiff, get moving on a daily basis and see if that does the trick.
Out Of Breath: Just like any other muscle, if you don’t keep the muscles that help your lungs in good shape, you’ll lose strength and become short of breath more regularly. The more active you are the more efficient your breathing will
You’re Moody: A lack of movement can increase feelings of anxiety and depression. Cardio exercises such as walking, swimming, or cycling will
boost your mood and improve your self esteem.
Low Energy: If you feel sluggish and tired most of the time get moving. Exercise helps to deliver oxygen and nutrients to your muscles, tissues, and brain.
Slow Metabolism: Kick start your metabolism by moving more and burning more calories. The more you move the “faster” your metabolism.
Poor Sleep: If you are having a hard time getting to sleep consider being more active during the day. Regular exercise often results in better sleep
Forgetful: Regular exercise helps your body create more chemicals called growth factors which boosts blood vessel production in your brain. The more blood that gets to your brain, the better you think, remember, and make decisions.
High Blood Pressure: Spending time sitting increases your risk of heart disease as you are more likely to have high blood pressure. Staying active and
moving will help reduce the risk.
Prediabetes: If being active is a regular part of your day to day life, your body is better
at keeping your blood glucose under control.
Sore Back: Lack of activity can result in weak core muscles which puts a strain on your back. Doing simple things like reaching up or bending down can result in tweaked muscles. Pilates, yoga, and stretching can help build a stronger core and back.
Always Snacking: Aerobic exercise can decrease your appetite as it changes the levels of certain hormones that regulate hunger.
Often Sick: The more moderate exercise you get the less chance you have of getting a cold or other germs. Getting more exercise will result in a strong immune
Dull Skin: If your skin looks dull you need to get more active. Being more active
will enhance circulation which helps keep that glow in your skin.

Rich Roll with David Sinclair – Extending Life

Chasing Excellence with Ben Bergeron – Training for Longevity

Chasing Excellence with Ben Bergeron – Nutrition

Joe Rogan Experience #1735 – Peter Attia – Longevity

Joe Rogan Experience #1109 – Dr Matthew Walker – Sleep

Sample Mental Health Post



Stretching improves flexibility
If you want a flexible body, then stretching is the way to go. It will enhance your bodies all round
improvement and it is always recommended that some stretching exercises be included in any workout

Stretching improves circulation
Stretching exercises improve the flow of blood around your body. Improving your circulation means that
more blood and oxygen are reaching your muscles and your brain. This can help avoid injuries in a
workout and it’s also why it feels so good when we stretch first thing in the morning.

If you feel pain then you’ve gone too far
When you stretch, you should feel the strain, but not feel pain. Some soreness after stretching is normal
but, if you are feeling any real pain, then you are stretching too hard.

Stretching before a workout will not stop muscle soreness
Stretching before you exercise will help to warm you up, make you more flexible and improve your
balance, but it won’t actually stop your muscles from feeling sore after a workout. Studies have shown
that no amount stretching reduces muscle soreness, that’s just something that we have to live with!

Keep stretching balanced
When you stretch, remember to stretch both sides of your body, to keep things balanced. If you stretch
your left arm, then stretch your right arm as well, and so on. Also, remember to stretch the muscles that
will be used in a workout. For example, if you are preparing for a run, then do a few squats or lunges.

Too much stretching can decrease your performance
The best type of stretching to do before a workout is called dynamic stretching. These are stretches that
include movement in them, like squats, lunges and burpees. Too much static stretching has been shown
to actually decrease physical performance.

You need to warm up before you stretch
Some people think that stretching is a way of warming up, but this is completely wrong. Stretching cold
muscles can cause tears in the muscles. You should have a gentle warm up, before you do any stretching
exercises at all.

Add stretching to your everyday routine
Stretching is not only useful in the gym, it can be useful to stretch through the day. Many people spend a
lot of time sitting down during the day, and standing up to do a few stretches every hour or so, will help
keep your blood circulating properly and loosen up the muscles.

Winter Activities

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