Why Do I Have Cravings for Crunchy Foods?

April 22, 2013 by Edwin

Your body talks to you all the time. The problem is, most people don’t even realize that their body is sending messages. Even if we recognize some of the messages, most of us don’t know how to assess them. And even fewer of us have the extensive health vocabulary necessary to select the best response.

There may be many reasons for your various food cravings. But here is what I have frequently found to be a simple and effective solution to a common problem:

Message: Crunchy Cravings.

Assessment: Do you like to eat a bag of chips in front of the television at night? Do you like to hear that crunch, crunch, crunch in your ear? This may be a very subtle way of relieving stress.

Action: Try another avenue of stress relief such as talking to a friend or exercise.

Click here to read more about cravings.

The above post contains excerpts from Edwin’s book: “Fit for the Corner Office: An Executive Health Guidebook to Achieve Peak Performance at Work and in Life.”

Towers Watson Global Workforce Study 2012

December 13, 2012 by Edwin

Tower’s Watson is an American professional services firm which specializes in employee benefits and HR consulting. Its Global Workforce Study 2012 has several key findings which I found to be extremely relevant in the context of wellness in the workplace.

Firstly, the study emphasizes that “engagement” is critical for drawing out discretionary effort from employees. (Discretionary effort is the level of effort that employees could give if they wanted to, which is above and beyond the minimum required.) However, the report shows that efforts by companies to improve employee engagement are “beginning to fall short.” If companies are not proactively and continuously working to address the deeper needs of its employees, these companies will find it more and more difficult to retain key staff, attract new staff, or simply get staff to show up and work and be productive throughout the entire workday.

Secondly, the Global Workforce Study 2012 identifies gaps in the traditional engagement model. The first gap is enabling workers with internal support, resources and tools. The second gap is particularly relevant for workplace wellness. It suggests that companies should create an environment that is energizing to work in because it promotes physical, emotional and social wellbeing. It then goes on to state that “In such an environment, you can see and feel the pulse of activity — the intense discussions, lively video- or phone conferences, the groups working a project plan on an online whiteboard in real time. There’s stress, but it’s often what we call positive stress because it’s intellectually and emotionally rewarding and exciting.” At ALMA Wellness, we believe in the same philosophy. Only with physical, mental and emotional wellbeing can we achieve peak performance.

Click here to download the Towers Watson Global Workforce Study 2012.

Also check out our blog articles specifically targeted to workplace wellness.

Morning Muesli

August 26, 2012 by Edwin

Breakfast For Your Body

For most of us busy professionals, we often hit the snooze button an extra time or two, we jump out of bed and quickly dress for work, then run and grab a breakfast-on-the-go…that is if we eat breakfast at all!

We’ve all heard the notion that breakfast is the most important meal of the day. But, how many of us know WHAT to eat? Or HOW MUCH to eat? Or what is the best breakfast for YOUR body?

Making breakfast at home is probably your healthiest option and bit of trial and error can help figure out what is best for YOU. Try a variety of healthy morning foods: fruit, muesli, eggs or even leftover dinner. Also try varying the portion size and the time you eat your breakfast. Pay attention to how you feel while eating it, how you feel 2 hours after eating, how much energy you have in the late morning, the amount of mental clarity you have during your day, when you get hungry again, etc.

For me, a warm cup of water immediately upon waking up and a hearty morning meal 45 minutes after waking up is what MY body needs. An egg-white veggie omelette and a small portion of brown rice is great for days when I’m expecting to be out and about all morning. But, on most days, my typical morning muesli is the perfect clean and balanced start to my day. Here’s the recipe:

Morning Muesli

Rolled Oats (500g)

Pumpkin Seeds (1/2 cup)

Sunflower Seeds (1/2 cup)

Dried Figs (1/2 cup)

Dried Dates (1/2 cup)

Dried Apricots (1/2 cup)

I like having the muesli with a bowl of fresh soy milk or homemade almond milk. Add a handful of berries or sliced banana for some extra sweetness.

Healthy Travel 101

August 14, 2012 by Edwin

Isn’t leisure travel supposed to be relaxing? Isn’t summer the season to rejuvenate and to refresh? Then why is that not always the case? Why is holiday travel sometimes stressful and you reach home wanting another vacation?

Certainly the long lines and unruly crowds at the airport are good ways to kick-start a not-so-relaxing holiday. Packing too many countries and several overnight train rides into your European getaway will certainly add fuel to the flame. And you can always count on tired and hungry children to drain your energy.

But, it doesn’t have to be this way. Holiday travel CAN be healthy, stress free and relaxing. You can have your spirulina shake (nice healthy alternative to “cake”) and eat it too.

Taken right from my upcoming book entitled Healthy Travel 101, here are some simple and practical tips to make your leisure travel healthy and stress free.

Pack Light

Follow the 80% Rule

Most people don’t use all of the clothes they bring when they travel, so just take 80% of what you think you will need. It will make your bag lighter and you’ll avoid buying another bag for all of your souvenir shopping. Besides, if you run out of toiletries or clean clothes, you can always buy them at your destination.

Pack the Powder

For extra long trips, washing undergarments and t-shirts in your sink is the easiest way to reduce luggage load by 30-50%. Bring a small zip-lock bag filled with washing powder, but be prepared to answer any suspicious questions from airport security.

Fly Fit

Cancel the Noise

The constant high-decibel roar of the engine is one of the biggest causes of jet lag. Consider using a pair of noise-cancellation headphones when watching all of those movies on your long-haul flight. At the very least bring a set of earplugs for each of your family members or ask for them from the flight attendants.

Carry an Empty Bottle

Many security checkpoints won’t allow you to bring water onto the plane. But if you bring an empty water bottle with you, most flight attendants of international airlines will gladly fill your water bottle as soon as you find your seat. You can even add your own rehydrating salts or drink mixes to add flavor to your flight. Staying fully hydrated in a dry airplane cabin is the #1 way to stay healthy during your flight.

Eat Well

Never Travel Hungry

Many people become irritable and unpleasant when they’re hungry. This certainly doesn’t make for an enjoyable travel buddy. To avoid turning into the Incredible Hulk, always keep healthy snacks in your travel bag. You never know when you’ll get hungry or when there will be an unexpected delay to your flight.

Fruits & Nuts

Fruit is the very best snack for your travel. These nutritious whole foods are refreshing, hydrating and contain fiber for good digestion. Grapes, berries and bananas are my fruit of choice. Nuts, seeds, granola and whole grain cereals are other excellent snacks. They are easy to pack and won’t get crushed when you keep them in the outside pocket of your travel bag. They will also release the right amount of slow-burning energy that you need as you wander around your destination city or sit in the back seat of your car during a long road trip.

Exercise Anywhere

Jumpstart Your Day

With a long day of tourist activities, business meetings or exploration you may not have the time or the energy to exercise later in the day. Do a little exercise in the morning, get your blood moving, get oxygen to your brain and you’ll get your day started off on the right foot.

Bodyweight Exercises

There’s no need for fancy gym equipment or big weights. Use your own bodyweight to do simple but effective exercises in your hotel room or hotel gym. Pushups, sit ups, lunges and squats are all great options.

Mental Fitness

Clear Clutter to Clear Your Mind

Nothing ruins a vacation more than spending the whole time thinking about work or about something you left unfinished at home. Keep your mind clear by cleaning your house, your desk and all your general clutter before you travel.

Slow Down

Running from one tourist attraction to another and one city to the next is the fastest way to burn out. Slow down, don’t pack so much into your schedule, enjoy the journey and occasionally stop to smell the roses.

Healthy Family & Kids

Boost Your Immunity

Traveling is always exciting and fun, but it is also tiring and taxing on your mind and body, especially with kids in tow. Boost your family’s immune system by taking vitamin C regularly and drinking lots of clean water.

Get Your Rest

Getting proper amounts of rest and sleep during your travel is a great way to keep your spirits up and your immune system strong. Take a nap in the afternoon or wake up late every few days. Your body will appreciate it and you will be far better prepared to handle whatever adventures await you.

101 Healthy Travel Tips

For access to the Healthy Travel 101 graphical eBook and educational videos, become a member of the FCO Academy, view our samples on the ALMA Wellness Facebook Page, or buy the Healthy Travel 101 text-only eBook on Amazon.

Superfoods for Everyday Athletes

August 6, 2012 by Edwin

There is no scientific definition of a “superfood,” however it is widely accepted that a certain small list of plant products are among the most vibrant, nutrient-dense foods available. Have you ever heard of cacao? spirulina? goji berries?

As David Wolfe describes in his book, “Superfoods,” these are powerful sources of clean protein, vitamins, minerals, enzymes, antioxidants, good fats and oils, essential fatty acids and amino acids. They are a ‘uniquely promising piece of the nutritional puzzle.’

We’re all busy people and don’t have time for proper meals sometimes, right? So, whether you’re training for an ultra-marathon across the desert or just trying to survive the daily marathon that we run everyday at work and at home, why not eat foods that are super efficient and power-packed.

Mix these into your daily diet or in your running trail mix.

Superfoods for Everyday Athletes

1) Maca: a root vegetable and medicinal herb native to the high Andes of Peru and Bolivia

2) Pumpkin seeds: high in calories, high in protein. An essential ingredient in my morning muesli!

3) Hemp seeds: high in protein and contains all the nine of the essential amino acid (like flax)

4) Chia seeds: this seed with a nutty flavor is high in omega-3 fatty acids and rich in antioxidants. It was a main staple in the diet of Aztec warriors.

5) Goji berries: packed with antioxidants, these berries are sometimes used to treat common health problems such as diabetes and high blood pressure.

6) Cacao nibs: pieces of cacao beans that have been roasted and hulled – essentially ‘raw chocolate.’ 4 times the amount of antioxidants in great tea.

7) Bee pollen: high in protein and carbohydrates, it has often been used to enhance energy and memory

8) Coconut nectar: high in enzymes, this low glycemic food is great to use as a sweetener

9) Spirulina: a blue-green algae that is high in protein, B-complex vitamins and beta-carotene. It is often used for the promotion of weight loss.

Check out all of these products at iHerb.com. Use this promotional code “JUV859” to receive up to $10USD off of your first purchase.

Thanks again to my fellow health coach and expert in plant-based nutrition, Elisa Haggarty, for her suggestions for this blog post.

Relaxation Tips

July 9, 2012 by Edwin

During these hot summer months, the slow business quarter and family holidays…there are many reasons for us to relax!! Not to mention that we have been working hard all year and at this halfway point of the year it’s a good time to reflect on our year so far and treat ourselves well!

My good friend and fellow health coach, Elisa Haggarty, has some great tips for relaxing! Check out her Top 10 Tips for Relaxing.

Top 10 ways to relax and rejuvenate your mind, body and soul

1) 15-minute Epsom Salt bath: The magnesium from the Epsom Salt provides deep relaxtion for your muscles and senses.

2) Sleep: Nothing could be more underrated: Get to bed before 9:30pm. This is where we restore our immune system! You’ll be happy you did come the morning!

3) Deep breathing: Breathing is the bridge between the conscious and the unconsious, and it controls our nervous system in a unique and powerful way. Try adopting a deep breathing exercise and do it 2-3 times per day. This is stronger than any anti-anxiety pill!

4) Essential Oils: These are concentrated liquids from aromatic plants that help to reduce stress, improve circulation and provide an abundance of health beneﬁts! Try using Lavender, Peace and Calming, Peppermint, Frankincense, Lemon, Pan Away and Valor. Suggested company: Young Living Essential Oils are the best company in the market!

5) Yoga: This ancient tradition is still around for a reason, it’s attention on the breath and body make it an incredible meditative practice. Find a local Yoga studio and try it out!

6) Massage/Reﬂexology: We are incredibly sensitive to touch and a simple 10-minute massage on a daily basis does wonders to release tension and stress.

7) Meditation: This age old practice has scientiﬁcally been proven to improve our neurological health and emotional health. Try sitting in silence for 5 minutes a day and focusing on your breathing, without judgment.

8) Find your passion: Having a creative outlet can be very beneﬁcial to our mood and stress levels. When we are in our element, we aren’t stressed and ultimately feel more rejuvenated. Follow your Bliss.

9) Laughter: Almost nothing could be more beneﬁcial to our senses than lightening up and letting lose with laughter. Again, everything in the body is connected, your senses and nervous system are going to thank you for ﬁnding humor.

10) Herbal Tea: Teas like Chamomile, Mint and Ginseng are super nutritious and deliciously relaxing.