Excellence Wellness Solutions

Happy !

As kids are going back to school and the work-week is filling up, planning meals ahead of time is one way to stay on top of your goals.

Fuel a productive day and stay energized with these Southwest Black-Bean Pasta Salad Bowls. These make-ahead bowls are not only delicious, they’re also packed with:
✅ 34 grams of protein
✅ 14 grams of fiber
✅ A variety of micronutrients

Get the full recipe below from EatingWell:

https://www.eatingwell.com/recipe/277768/southwest-black-bean-pasta-salad-bowls/

What better way to sip away this than to enjoy your favorite cup of ?

Relax knowing that you’re getting 3 wellness-supporting benefits in your cup of tea. Studies have shown that herbal tea can:
✅ Support a Healthy Immune System
✅ Fight off Inflammation
✅ Help Lower the Risk of Some Chronic Diseases

Comment your favorite herbal tea below 👇

Want to read more about these benefits? Check out the full article below from Penn Medicine:

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea

Happy !

With both National Farmer’s Market Week and Family Fun Month falling in August, now is a great time to support your local farmers’ and your family wellness.

A trip to the farmers market is more than just a grocery run—it's an adventure to support wellness for the whole family:
✅ Fresh, Nutritious Foods: Farm-fresh produce is packed with nutrients.
✅ Support Local Farmers: Buying local means you're supporting small farmers and the community, fostering a sense of connection and sustainability.
✅ Outdoor Activity: Enjoy a fun, outdoor experience that gets everyone moving and enjoying fresh air.
✅ Educational Experience: Learn where your food comes from and teach the kids about healthy eating, sustainability, and the importance of local farming.
✅ Quality Family Time: Spend meaningful time together, exploring, tasting, and enjoying the vibrant market atmosphere.

What are you doing to support your family’s wellness while having fun? Share in the comments below!

Happy !

This week, we invite you to destress and promote productivity by clearing out mental and physical clutter.

You don’t have to be Marie Kondo to declutter your space. Here are some simple steps to get started:
1️⃣ Start Small: Tidy up the smallest areas of clutter first.
2️⃣ Out with the Old: Donate, recycle, or sell any items that could be loved better by someone else.
3️⃣ Organize with Style: Use bins, baskets, hooks, and organizers to sort items and compliment your decor.
4️⃣ Sort Your Thoughts: Put all your to-do's on a check list or calendar to declutter your mind.

Whether it’s your junk drawer or the chair where everything gets piled up, what’s one space you can commit to decluttering? Share with us in the comments below!

Happy !

As we continue to celebrate National Month, we recognize the role that food plays in our .

National Farmers’ Market week reminds us of the benefits of eating local produce. Here’s how shopping at your local Farmers’ Market can support your wellness:
1️⃣ Increases Access to Healthier Foods
2️⃣ Promotes a High Variety Diet
3️⃣ Boosts Your Sense of Community

Check out even more ways getting your Farmers’ Market fix can benefit you and your community by reading the full article frUAB Medical West Hospitaltal:

https://www.medicalwesthospital.org/benefits-of-eating-local.php

Happy !

As we step into National Month, we invite you to recognize the many aspects of our well-being that we like to call the 6 pillars of wellness.

Wellness is more than diet and exercise, it includes:
✅Physical
✅Mental
✅Spiritual
✅Emotional
✅Social
✅Environmental

Which aspect of wellness do you want to focus on more? Share in the comments below! 👇

Happy !

As kids are going back to school and work-life balance becomes more challenging, it can be easy to overlook our emotional .

A key component of emotional wellness is having an abundance mindset to help us overcome challenges and promote a positive outlook on life.

Here’s what cultivating an abundance mindset looks like:
✅ Practice Curiosity: Approach challenges as opportunities for growth and learning. Ask questions, seek understanding, and embrace new perspectives.
✅ Embrace Collaboration: Leverage the diverse strengths and perspectives of your team to tackle challenges and achieve common goals.
✅ Express Gratitude: Cultivate a habit of gratitude by appreciating big and small aspects of your life and work.
✅ Stay Positive: Train your mind to focus on solutions rather than dwelling on problems.

Remember, shifting towards an abundance mindset is a journey, not a destination. It requires conscious effort and commitment.

Read the full article on a scarcity versus abundance mindset from Forbes below:

https://www.forbes.com/sites/carolinecastrillon/2020/07/12/5-ways-to-go-from-a-scarcity-to-abundance-mindset/?sh=529ce7cb1197

🥑 Happy !🥑

Let’s celebrate National Day tomorrow with a reminder of the health-promoting power in this little green fruit.

Avocados pack a serious health punch:
✅ Rich in vitamins and minerals
✅ Loaded with antioxidants
✅ Packed with healthy fats
✅ High in fiber for better gut health
✅ May lower your risk of heart disease
✅ Promotes a healthy weight
✅ Enhances brain function

Eating avocado regularly is a great addition to a well-balanced, nutrient-dense diet. Learn more by reading the full article from EatingWell:

https://www.eatingwell.com/article/8026117/avocados-benefits/

Now we want to hear from you! What is your favorite way to enjoy avocados?

Happy !

After the mid-week hump, mental can start setting in and it can be so difficult to keep up your wellness goals!

Instead of forcing yourself to meet your goals, set up your to make wellness part of your daily life:

🥗 Meal Prep: Healthy grab-and-go options keep you making healthy choices even when hungry.
🗓️ Schedule your Workouts: Make an “appointment” at the gym to hold yourself .
⏰ Clock Out: Set a time to end the work day and begin .
📱Limit Screen Time: Decreasing before bed will increase your to feel more .

Meeting your goals is all about setting yourself up for success!

Happy !

As we celebrate Social Month, let's take this opportunity to emphasize the importance of and in the workplace. A sense of belonging is crucial for our well-being and productivity.

Here’s how employers can cultivate a and environment:
1️⃣ Prioritize Connection: Allow time for casual conversation at work.
2️⃣ Structured Activities: Incorporate icebreakers in meetings and team bonding activities.
3️⃣ Flexibility: Respect the unique ways different teams connect.

Learn more on How Employers can Foster Connection and Social Support from tAmerican Psychological Associationion below:

https://www.apa.org/topics/healthy-workplaces/fostering-connection

Let's work together to build a supportive community!

Happy Peanut Butter and Chocolate Day!

Today we celebrate the delicious combination of peanut butter and chocolate with a mouthwatering recipe: Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes.

These delightful treats are perfect for busy mornings or packing in kids' lunches.

We think you’ll love that these breakfast bites are:
✅ Perfect for prepping ahead
✅ Packed with fiber to fuel your day
✅ Gluten free

Check out the complete recipe from EatingWell below:

https://www.eatingwell.com/recipe/7991713/breakfast-peanut-butter-chocolate-chip-oatmeal-cakes/

Now, we want to know– what’s your favorite chocolate and peanut butter combo? Share with a comment below!

Happy !

In light of World Listening Day, let’s reflect on the importance of active listening in our personal and professional lives.

Here are some tips to use active listening to enhance your communication, build strong relationships, and foster collaboration:
1️⃣ Body Language: Make eye contact and express that you are interested with your posture.
2️⃣ Slow Down: Avoid the impulse to interrupt and allow the other person to finish.
3️⃣ Focus on Them: Instead of planning what you are going to say before it’s your turn, bring yourself back to what they are saying.

Learn more tips and insights on active listening from Simply Psychology below:

https://www.simplypsychology.org/active-listening-definition-skills-benefits.html

Happy listening!

Happy !

Let’s switch up your salad routine with this nutritious and delicious recipe from EatingWell.

We love that this salad is packed with fiber, an essential nutrient that:
✅ Lowers the Risk of Heart Disease
✅ Promotes Weight Management
✅ Improves Digestive Health

Check out the full recipe below!

https://www.eatingwell.com/recipe/270668/spinach-strawberry-salad-with-feta-walnuts/

Happy and Global Hug Your Kids Day!

Did you know hugging supports physical, social, and mental wellness?

Let’s dive into the research behind the benefits of hugs:
🏃‍♂️ Physical Wellness: Hugs can decrease stress-related susceptibility to infections and result in less severe symptoms of the common cold.
🫂 Social Wellness: Hugging can deepen bonds and promotes a calming effect, especially when shared with someone you trust.
🧠 Mental Wellness: Feeling more socially connected through hugs can help protect us against symptoms of anxiety and depression.

So hug your kids or fur babies to support your whole family’s wellness!

Learn more about the research on hugs from ScienceDaily below👇👇👇
https://www.sciencedaily.com/releases/2014/12/141217101316.htm

Happy !

July’s warm weather ushers in an abundance of fresh and tasty produce making it one of the best months of the year to stock up at your local farmers’ market.

Our resident farmers’ market enthusiast, Katie Jensen shares why she loves going to her local farmers’ market weekly:

“Forging relationships with your local farmers is a wonderful way to connect with your food in a way that you can only otherwise get if you grow your own. If you struggle with enjoying fruits and vegetables, trying what’s local and in season may just change your mind on how truly delicious fresh produce can be!”

Discover more about how “Farmers’ Markets Increase Access to Fresh, Nutritious Foods” from the Farmers Market Coalition below:

https://farmersmarketcoalition.org/education/increase-access-to-fresh-nutritious-food/

How has shopping at your local farmers' market or growing your own food changed your eating habits? We’d love to learn from you in the comments below. 👇👇👇

Happy Monday!

In light of Global Forgiveness Day yesterday, we are reminded of the immense benefits of forgiveness for our well-being and relationships.

Research in positive psychology highlights how forgiveness impacts our overall well-being by:
✅ Reducing negative emotions
✅ Restoring relationships
✅ Lowering anxiety
✅ Raising self-esteem and hope
✅ Improving conflict management

Research also supports that forgiving people experience more life satisfaction, less depression, and are more likely to engage in altruistic behaviors like volunteering and donating to charity.

Let’s use this day to practice forgiveness, letting go of past hurts and embracing a healthier, more positive mindset.

Read the full article on “What is Forgiveness?” from PositivePsychology.com below:

https://positivepsychology.com/forgiveness-benefits/

Happy !

includes allowing yourself to indulge in moderation.

This No-Bake Berry Flag Cake is a delicious and festive way to celebrate July 4th.

Here’s what we think you’ll love about this treat:
✅ Perfect for Hosting
✅ Comes Together in 20 Minutes
✅ Can Prep Ahead of Time

Check out the recipe below from EatingWell!👇👇👇
https://www.eatingwell.com/recipe/273366/no-bake-berry-flag-cake/

Happy !

Can you believe we’re already in the second half of 2024?

As we step into Social Wellness Month, let’s revisit our New Year’s goals and reflect on our progress. Accountability plays a crucial role in helping us move forward towards what we want to achieve.

Research suggests that people who exercise with an accountability partner exercise more frequently. One study also found those who have emotionally supportive and encouraging partners are even more consistent in their routines.

Here’s how you can be an encouraging accountability partner:
1️⃣ Focus on the Wins: Celebrate the effort of showing up and recognize every bit of progress.
2️⃣ Show Empathy: Support your workout partner in moments of discouragement. Achieving goals is rarely a straight path.
3️⃣ Share Your Struggles: Remind each other that nobody is perfect. Sharing personal challenges can be incredibly motivating.

Let’s continue to support each other and keep moving forward! Tag your accountability partner below and give them a shoutout.

Discover “How a New Exercise Partner is the Key to Exercising More” frScienceDailyily below: 👇👇👇

https://www.sciencedaily.com/releases/2016/10/161004081548.htm

Happy !

Joy, the wonderful feeling of happiness regardless of circumstances, powerfully connects us. You might be surprised to learn that joy plays a crucial role in team cohesion and workplace aspiration.

Research reported in The Harvard Business Review highlights three key insights that explain three key things about joy in the workplace:
1️⃣ Joy is Connected to Meaning: One survey found that joy often arises when we find our work meaningful and see it positively impacting society.
2️⃣ Collaborative Teams Foster Joy: When team members have distinct roles and their diverse skills come together, not only are goals achieved, but joy also flourishes.
3️⃣ Workplace Culture Matters: Employees feel more joy when they resonate with the company’s vision and see its values in action regularly.

Delve deeper and read the full article on “Making Joy a Priority at Work” linked below:

https://hbr.org/2019/07/making-joy-a-priority-at-work?utm_medium=paidsearch&utm_source=google&utm_campaign=domcontent_leadership&utm_term=Non-Brand&tpcc=domcontent_leadership&gad_source=1&gclid=CjwKCAjwyJqzBhBaEiwAWDRJVNrj7B3sOTCaZgzgvjjGUVMDMOwXLDKc_ViWdfVF9j0kC2U9tWOz0RoC9RsQAvD_BwE

What brings you the most joy in your work? Share your thoughts in the comments below!

We know that lifestyle factors are crucial to preventing . What may surprise you is that your child’s lifestyle impacts their risk of developing osteoporosis later in life.

Building bone health starts early. Here are some ways parents can help their children build healthy bones:
🥛 Bone Supporting Nutrition: Provide foods high in calcium and vitamin D.
🏃‍♀️ Encourage Exercise: Physically active children gain more bone mass, a benefit that continues into adulthood.
💪 Be a Role Model: Research supports that for every 20 minutes a parent exercises, their children exercise an extra 10 minutes.

Learn more by reading the full article from the National Institutes of Health (NIH):
https://www.niams.nih.gov/health-topics/kids-and-their-bones

Parents, we want to hear from you! Share a bone health tip in the comments below. 👇👇👇

Happy !

June is a month of awareness and growth. In addition to Diabetes and Alzheimer’s Awareness Month, June is also Effective Communications Month.

It has been said that IQ will get you hired, but (or lack of) can get you fired.

Let’s break down how emotional wellness can promote a higher EQ:
1️⃣ Adaptability to Change – Being adaptable is key to effective teamwork and career success.
2️⃣ Managing Stress Well – How you respond to stress impacts how others see you and interact with you.
3️⃣ Resiliency in Difficulty – Overcoming obstacles is crucial for effective collaboration and building strong relationships.
4️⃣ Awareness of Others’ Emotions – Compassion, patience, and empathy build trust and improve communication.

How do you manage stress and stay adaptable in your daily work? Share your tips and experiences in the comments below!

☀️ Happy ! ☀️

It’s officially summer time! As we enter a new season, it’s a great time to reflect on your accomplishments this year and set new goals.

Achieving your goals isn't a passive process – it requires intention and effort. Dr. Cal Newport, professor and author of several productivity books, shares three tips on the Huberman Lab podcast by Andrew Huberman for enhancing productivity:
✅ Utilize the Pull System: Keep a to-do list in order of importance. When you finish a task, pull a new one to take its place.
✅ Make a Multi-Scale Plan: Ask yourself, “What am I trying to accomplish today, this week, and this season?”
✅ Block Time: Divide your work day into blocks of focused tasks. Prevent distractions from notifications by using a dedicated communications block.

Listen to “How to Enhance Focus and Improve Productivity” to put these tools into practice:
https://www.hubermanlab.com/episode/dr-cal-newport-how-to-enhance-focus-and-improve-productivity

How do you stay focused and productive? Share a tip or photo in the comments below.

🍑 Happy ! 🍑

Looking for an exciting twist to grilled chicken? Your mouth will water for this Grilled Peach & Brie Smothered Chicken from EatingWell.

Here’s why we think you’ll love it:
✅ Gluten Free
✅ Packed
✅ Comes Together in 20 Minutes
✅ A Great Way to use up Ripe Peaches

What’s favorite summer meal? Let us know in the comments below!

See the whole recipe using the link below:

https://www.eatingwell.com/recipe/280557/grilled-peach-brie-smothered-chicken/

🥝🍉🌽Happy Monday! 🌽🍉🥝

As we raise awareness for Alzheimer’s, Osteoporosis, and Men’s Health this month, let’s explore the way fruits and vegetables support our health in all three.

The CDC recommends adults consume 1.5-2 cups of fruit and 2-3 cups of vegetables daily. Here are some of the benefits:
1️⃣ Reduced Risk of Alzheimer’s Disease: Research supports that diets rich in fruits and vegetables including the Mediterranean, DASH, and MIND diet are most effective at reducing your risk of Alzheimer’s.
2️⃣ Protection from Osteoporosis: A 2019 meta analysis found moderate evidence for a connection between adding at least one serving of fruits and vegetables per day and a decreased risk of bone fractures.
3️⃣ Men’s Health: 4 out of the 5 leading causes of death in men are preventable through lifestyle changes including Increased fruit and vegetable intake.

The benefits of the , , and found in produce go far beyond these three areas. Explore more on plant power using the resources below👇👇👇

📝 https://www.medicalnewstoday.com/articles/osteoporosis-diet -to-limit-or-avoid
📝 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6544223/
📝 https://www.eatright.org/food/food-groups/fruits/discover-the-health-benefits-of-produce

How do you prioritize plants in your diet? Share a recipe, tip, or emoji in the comments below!

’sawarenessmonth ’s ’shealthmonth

Happy Friday and Father’s Day weekend!

As you continue to prioritize your physical and mental wellness for longevity, it’s essential to remember the importance of social wellness.

It may shock you just how much your social connectedness impacts your longevity:

“One study, which examined data from more than 309,000 people, found that lack of strong relationships increased the risk of premature death from all causes by 50% — an effect on mortality risk roughly comparable to smoking up to 15 ci******es a day, and greater than obesity and physical inactivity.” - Harvard Health Publishing

The good news is that investing in relationships is one of the most inexpensive ways to improve your longevity, and there are so many ways to fit it in a busy schedule.

For more on “The Health Benefits of Strong Relationships”, read the full article below:
https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-strong-relationships

’sday2024

This Diabetes Week, we aim to shed light on chronic disease and explore how you can lower your risk. Let’s see the most recent statistics on Type 2 Diabetes (T2DM) from the American Diabetes Association:

❗️1.2 million Americans are diagnosed with diabetes every year.
❗️In 2021, 97.6 million Americans age 18 and older had prediabetes.

T2DM is on the rise and simple lifestyle changes can protect you and your loved ones:
✅ Weight Management: Losing just 10-15 pounds can make a big difference.
✅ Moving More: Increasing your physical activity to 30 minutes a few times a week provides numerous health benefits, including protection against T2DM.
✅ Small Dietary Changes: Following a Mediterranean pattern of eating and eating the foods you love in moderation.

This lifestyle-related disease can be tackled with lifestyle-related changes. Discover resources to work alongside you from the American Diabetes Association at https://diabetes.org/.