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Entries in Jennifer Wannen Zotalis (6)

Monday
May262014

Recipe Round-up: Late Spring Veggies 

While mid-summer bounty garners the most attention, late spring delivers plenty of tasty, nutrient-dense vegetables we can incorporate into our healthy way of eating. These months deliver the first tempting crops of greens, herbs, onions and other “early” veggies. While these days we certainly have the luxury of never being limited to what's in season locally, eating seasonally can encourage us to experiment with new foods - particularly with produce. Whether you're looking to up your veggie intake or interested in trying out more seasonal fare, check out this four-course, spring-oriented menu - from soup to (pine) nuts. 

 

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Wednesday
Apr232014

Psychology of Successful Weight Loss

When it comes to diet and exercise, the healthy path is clear. We know what comprises the Healthy Way of Eating. We understand the key components of a well-rounded fitness program, and we know the resources that can help us adapt its appropriate progression over time. All this said, our health journeys revolve largely around our mental experience. What external messages and internal self-talk can support us along the way? What psychological strategies can we employ to boost our success?  What habits and practices can spur progress and help us stay on track with our goals? Check out these 5 research findings and the take home messages we can apply to our own weight loss journeys.

 

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Monday
Mar102014

What's Your Biggest Mindset Challenge? 

You’ve likely heard the saying about successful weight loss being 90% diet. No matter what you think of the diet-exercise-lifestyle breakdown, the equation will always necessitate 100% mindset commitment. Our motivation is what gets us started on the journey, what encourages us through the plateaus periods, what helps us persist when others give up. That doesn’t mean, however, that motivation always comes easily. There are countless mental dimensions to our weight loss journeys. It’s as important to identify our mindset related challenges as it is our nutritional or fitness challenges. In doing so, we can equip ourselves with the messages and support that will refill our motivational wells and offer us the mental stamina to make it to our goals. Consider what questions, quandaries and self-doubts have gotten the best of you in the past. Then check out these Flourish resources for inspiration that can take you beyond any motivational challenge to your ultimate end success.

 

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Monday
Feb242014

4 Creative Ways to Support a Health Journey

While the basics of a healthy way of living remain constant – a nutrient-rich diet, a well balanced fitness routine and ample sleep – how we choose to “fill in” our lifestyles with activities that support our physical and emotional wellbeing can matter more than we realize. When we embrace the idea that we deserve to thrive and offer ourselves all we personally need to create meaningful and successful weight loss and health journeys, we open the door to many creative possibilities. The activities that follow will never be stand-ins for the basics, but they can offer us rich outlets for enhancing our physical health and for processing the emotional aspects of our journeys. The practices can easily be applied across a spectrum of purposes – from at-home activities we do ourselves for personal enjoyment and exploration to guided methods within a therapy setting as we process more complex concerns. See which of these four practices you’ve incorporated on some level, and consider which you’d like to explore as you envision greater wellbeing in your health journey.

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Monday
Feb032014

4 Ways Winter Can Impact Weight

I think most of us can agree that it’s been an especially rough winter with below normal temps in much of the country and some major wallops for snowstorms. Although it’s only early February, the pitch of our collective cabin fever might suggest it’s several weeks later than it is. Just as our moods might need a little extra care and inspiration this time of year, it’s also a logical time to put more thought and creative effort into our health. Research demonstrates that winter is peak season for weight gain as well as high blood pressure, cardiovascular disease and less favorable lipid profiles. Check out these four reasons why winter takes a toll and what you can do to beat back the less welcome aspects of the season.

 

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Monday
Dec302013

5 Ways Social Wellness Influences Health

The holiday season is prime time for gatherings, but our will to socialize is more than mere tradition. Positive social relationships and activities, studies have shown time and again, offer a potent health benefit. Experts categorize this area of health as social wellness, a lifestyle dimension that incorporates our full spectrum of relationships and social activities: what connections do we have, what do we do to cultivate them, and what level of support do we receive from them? Whether it’s a family holiday dinner, a party with neighbors or quality time with a best friend, we’re filling our physiological and emotional wells. Good health, research has found, is about much more than the cornerstones of nutritious diet and regular exercise (as essential as those are). It’s about the entire picture of our wellbeing and the overall enrichment of our lives. In our health journeys, it’s worth asking how much we invest in our social wellness. How do we prioritize positive social experiences in our daily lives, and what opportunities do we forgo? As humans, we’re naturally wired for social connection. When we heed the innate psychological instinct, our bodies benefit, too - in often surprising ways....

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