Posts Tagged“health”

Feeling the afternoon snack attack? Here’s some healthy snack options that are packed with protein and will help to keep you feeling satisfied.

Almonds. Combine almonds and apricots for a sweet and crunchy snack. Try reaching for unsalted, raw or dry-roasted almonds.

Yogurt. Greek yogurt has more than double the protein of standard American-style yogurt-and much less sugar.

Fruit shakes. Blend together a handful of berries, a banana, yogurt and a splash of orange juice, and you instantly have a nutritious shake!

Edamame. Try it before a meal or an afternoon snack. It’s packed with protein to keep you feeling fuller, longer.

Peanut butter & celery. Take one medium celery stalk, spread it with a tablespoon of peanut butter and you’ve got a quick and healthy snack.

Don’t forget to drink plenty of water throughout the day!

Shake 'n Take®


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BodyEssentials is about women helping women. It began when three female colleagues at Solutions – Amy, Pam and Cheryl – found they had some common goals: to look good, live well and feel their best.

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bodyessentials log

bodyessentials log
1. Watch what you eat. If you are having hot flashes and night sweats, avoid spicy foods, caffeine and alcohol. Maintain a balanced diet low in carbohydrates and fat and rich in vegetables (especially legumes), fruits, lean meats, poultry and fish.

2. Avoid getting overheated. Warm weather can trigger hot flashes, so keep a fan in your office or work environment to cool the temperature around you. Dress in layers when the weather is cool so that you can remove them if you experience a hot flash.

3. Get a good night’s sleep. Keep fresh, dry towels near your bed in case you have night sweats – keeping an extra pair of pajamas nearby is a good idea, too. Use your bedroom only for relaxing and sleeping – this means no work or watching television in bed! Avoid exercising less that four hours before bedtime so your heart rate and metabolism will not be elevated. Try to go to bed and get up at the same time every day.

4. Stay fit and active. Try to keep up a routine of light aerobic exercise at least 4 days a week. Strength training a minimum of two days a week is very beneficial, too.

Resolution: Fit in fitness.
Advice for sticking to it: Why is making a permanent change to our eating and exercise habits so difficult? Because they’re just that – habits. Implementing a drastic, diet-and-exercise “revolution” is a sure way to set yourself up for failure. To make a lasting impact on your health, keep your goals realistic and make gradual changes.

More ideas: How we stay fit at Solutions®

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