Guest post by India Gary-Martin, Work Wellbeing Ambassador

Let’s face it, Americans are pretty stressed out. In the U.S. money and work are often cited as the main drivers of stress and the prevalence of illness is increasing like never before. Companies large and small are trying to figure out creative ways to help employees relieve stress which has the added benefit of increased happiness which leads to increased productivity.

According to the American Psychological Association, time, or lack thereof is also often cited as a key source of stress. 4 in 10 US adults say that they don’t have enough time to do everything that they want. Trying to find the time to have fun and relax is challenging in today’s working environment. The bar for performance and differentiation is ever-increasing resulting in employees putting in more time to stand out and get ahead.

It is in the best interest of companies large and small to encourage habits and create environments that reduce stress and increase mindfulness. Though companies are certainly culpable for many of the stress-related ills that employees face as a result of tighter deadlines longer working hours and downsizing, it is also incumbent upon employees to make choices that support them looking after themselves.

It is a common Aromatherapy Associates mantra that self-care is the new health care. Accountability for setting boundaries, deciding to take the walk at lunchtime and making healthy food choices are just a few items on the self-care checklist. Using products that facilitate wellness is an essential part of any workplace wellness toolkit. Essential oils can help boost energy, increase attentiveness, help you to relax and even help you to sleep! They are portable and can provide a lift as quickly as you can roll oils onto your pulse points or inhale their transformational fragrances.

The occurrences of stress create conditions in the body that lead to disease which leads to illness and in some cases, death. Stress is a silent killer and its manifestations; heart disease, high blood pressure, diabetes (driven by eating – a common source of stress relief) and others are often managed by treating the symptom with medication as opposed to addressing and managing the source. Environmental stressors, that is the things that are outside of our immediate control and that cause emotional triggers can be incredibly difficult to manage – creating a cycle of stress that can be challenging to break.

The news, however, is not all bad! The good thing is that wellness remedies from meditation, to exercise to herbal supplements and topical products are all around us. Companies are offering programs that support the wellbeing of their employees in an effort to provide address environmental stressors for which it is often responsible. These efforts don’t stop the stress from occurring, but can certainly provide a level of relief that makes it bearable.

So, what does this all mean? It means that we are each responsible for ensuring our health and wellness. We spend many hours of our day at work and managing the stress is paramount to living longer healthier lives. Eat well. Rest well. Plan well. Be well.

Following is a list of my favorite Aromatherapy Associates products that help me to relieve stress:

De-Stress Muscle Gel – great for my tired aching muscles!
Deep Relax Roller Ball – instant relaxation that I roll onto my pulse points.
Relax Room Fragrance – creates a mood in the space that I am in that encourages me to relax.
De-Stress Mind Bath & Shower Oil – bath heaven!

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

While the importance of sleep may be evident, it may leave you wondering, what can I do in my everyday life to sleep better? While there are important lifestyle factors that can contribute to good sleep hygiene, including regular exercise and reducing screen time before bed, nutrition can also play a role in getting better sleep. Below are some foods that contain important nutrients known to improve sleep quality and quantity:

Green Leafy Vegetables
Leafy greens like spinach and kale are rich in lutein and zeaxanthin, two important vitamins for eye health. These vitamins, which are part of the carotenoid family, can help prevent eye diseases such as age-related macular degeneration and have been shown by studies to improve sleep quality. They can also help absorb damaging blue light from screens that can disturb the sleep-wake cycle and sleep patterns. Other foods that are rich in lutein and zeaxanthin include eggs, carrots, broccoli, and corn.

Kiwi
You might love kiwi for its bright flavor profile, but did you know it could help you sleep? A recent study done in Taiwan shows that those who consumed kiwi on a daily basis had improvements in sleep quality and quantity. The exact mechanism for how kiwis might improve sleep health is unknown, but their high antioxidant concentration might be a contributor.

Tart Cherries
Studies have shown that tart cherries can help with sleep. One study showed that consuming 8oz of tart cherry juice in the morning and nighttime for 2 weeks was associated with reduced insomnia severity and another similar study showed that supplementation of tart cherry juice increased melatonin levels.

Legumes
Not only are legumes rich in fiber and protein, but they also contain the mineral magnesium, which has been shown to improve sleep in adults. Magnesium can help increase GABA, a neurotransmitter that improves sleep and reduce anxiety. Other dietary sources of magnesium include green leafy vegetables, nuts, seeds, quinoa, and avocado.

Water
Don’t forget that staying hydrated can help your sleep quality. A lack of fluids can dry out your mouth and nasal passages which could disturb your sleep through snoring or coughing. Poor hydration status could also contribute to nighttime leg cramps, which can disrupt your sleep.

At the end of the day, it’s important to approach sleep health from a holistic point of view and look at how a number of different lifestyle factors, but know that what you eat can affect how you sleep. Aim for a diet rich in a variety of fruits, vegetables, legumes, whole grains, and lean proteins and reduce the amount of processed fatty, salty, or sweet foods in your diet.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

Looking to try a new healthy recipe? See below for my simple Veggie Ramen. It's a great way to incorporate veggies and plant-based protein into your diet.

Ingredients: (2 servings)

• 1.5 tbsp Sesame Oil
• ½ White Onion, Diced
• 2 tbsp Fresh Ginger, Grated
• 2 cloves Garlic, minced
• 4 Medium Shitake Mushrooms, sliced
• 32 fl oz Mushroom Broth
• 2 tbsp low sodium Tamari or Soy Sauce
• 1.5 tbsp Miso Paste
• 6 oz Tofu
• 1 bunch Baby Bok Choy
• 2 tbsp Green Onions, sliced
• 1 package, Shirataki Noodles (spaghetti style)
• 2 Eggs, soft boiled
• ½ Avocado, sliced
• 1 tsp crushed Red Pepper Flakes (optional)

Directions:

1. Start by draining tofu and pressing water out. Place tofu on a plate and place another plate on top of the tofu block with a heavy object on top. Let sit while other ingredients begin to cook.
2. In a large pot, heat 1 tbsp sesame oil over medium-high heat. Add onions and cook until softened (about 5 min). Add garlic and ginger and cook for another 3 minutes. Add in sliced mushrooms and cook for another 3-5 minutes, until mushrooms are slightly softened.
3. Pour in mushroom broth and bring to a light simmer. Stir in tamari and miso paste, whisking until miso paste is blended into the broth. Reduce heat slightly and continue to simmer on low heat. If you would like to make your broth spicy, add in crushed red pepper to taste.
4. Meanwhile, fill a small saucepan ¾ of the way full with water and bring to a boil. Soft boil eggs by placing in water and letting cook for 6-7 minutes. Remove from water (leaving water in the pot) and place the eggs in an ice bath to cool. Peel and set aside.
5. Take tofu from the plate and pour off the water. Slice into cubes. In a small frying pan, heat 0.5 tbsp sesame oil over medium-high heat. Fry tofu ~4-5 minutes on each side until brown and slightly crispy on each side. Set aside.
6. Keep the pot of water hot that you used to boil your eggs and bring back to a boil. Slice your bundle of bok choy in half length-wise and boil for ~3 minutes (you can decide how soft you like your bok choy. If you would like it more crunchy, leave it in the water for less time, if you would like it softer, keep it in the water longer). Remove from water and set aside.
7. Rinse your shirataki noodles under warm water, drain, and place in broth. Let cook for 3-5 minutes in broth.
8. Begin to assemble your ramen. Divide broth and noodles among 2 bowls evenly. Top each bowl with 1 egg (sliced in half), half of the tofu, half of the bok choy, half the avocado, and half the green onions. Top with extra crushed red pepper or Sriracha for extra spice.

Serve and enjoy!

For more recipes like this, head over to www.noraminno.com

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

With all of the fad diets and trends floating around, it can be quite difficult to know where to start. The good news is, eating for wellness doesn’t have to be complicated – in fact, it can be quite simple.

Here are my top 3 tips for eating for wellness:

1. Focus on plants – lots of themIf you ask me, the best part about eating is the variety! There are so many colorful fruits, vegetables, legumes, and grains that you can add to your diet (note* when I say diet, I mean holistic eating habits, not restriction) and the more, the better. A variety of colors means a variety of different vitamins, minerals, and tiny compounds we called phytonutrients, which have a number of different functions that work to keep you healthy. If eating a variety fruits and veggies is new to you, start by focusing on incorporating at least 1 fruit or veggie per meal. For example, add some spinach or tomatoes to your omelet, or pack some apple slices with your sandwich at lunch.
   
   You can slowly build up your repertoire, but no need to get overwhelmed at first. If you are more comfortable with eating or cooking with fruits and veggies aim for at least 50% of your plate at each meal to be plants then build from there. If you are looking to incorporate even more veggies in 2019, start to explore ways to incorporate more plant-based protein into your diet – whether that’s tofu, edamame, beans, lentils, quinoa, or nuts, there are so many ways to build your plate around plants. Studies have shown that eating a plant-based diet can help reduce the risk for many diseases including Type 2 diabetes and heart disease – so it is a tried and true way to eat for wellness.
   
2. If it’s restrictive, it’s probably not worthwhile
   There are so many fad diets floating around and it can be hard to tell fact from fiction. However, if you come across a diet that is restrictive, for example, only drinking celery juice for breakfast and lunch, or that cuts out an entire food group, like carbohydrates, it’s probably not sustainable or healthy for the long run. Being restrictive with your diet can also lead to disordered eating habits or feelings of guilt and stress at meals, therefore the best approach is to eat a well-balanced diet rich in fruits, vegetables, healthy fats (think avocado, nuts, olive oil), whole grains, and lean proteins, like fish or tofu. Each macronutrient -- protein, fat, and carbohydrate serve an important purpose in your health, so it's important not to overly restrict any of those groups. *Note: certain populations may need to adhere to certain dietary guidelines, if you are uncertain, consult a registered dietitian or physician.
   
3. Practice mindfulness before and during meals
   With all of the distractions of screens, work, kids, etc. – sometimes the most difficult part of eating is just to be present at a meal. It is important to build a relationship with our food and that often starts by just acknowledging the act of putting food on the plate, and from the plate to your mouth. This can be hard to do with distractions, and if we are not present at our meal, it can very easily lead to overeating.
   
   Before a meal, turn off the TV, put down your phone, and focus on the food in front of you and the company around the table. Meals will become more enjoyable, and like I said, you will be less likely to overeat. It takes about 20 minutes for our brains to receive the signal that we are getting full, so slowing down is always a good idea. If you feel like you struggle with overeating or eating out of boredom, before you reach for a snack, as yourself a few questions, “Am I hungry? Why am I eating now? Will this nourish my body? How will I feel after I eat this?” These simple steps can help bring a sense of awareness to your eating and help you form new habits.

With the holidays over and January in full swing, one of the focuses for many of us will probably be making a list of resolutions and goals. You might be hoping to lose weight or get that next promotion at work, but what about making self-care a priority? Start the new year by taking a moment for yourself each day. Soon enough, this time will become part of your daily routine and you’ll be able to be the best version of yourself. If you need a little help getting started, consider these 4 self-care practices.

Schedule in time for self-care (just like your workouts)
Resolve to schedule in self-care on a regular basis and create a phone alerts to help you follow through. It can be simple as taking a bubble bath every Sunday, treating your skin to a mask twice a week, or giving yourself a “me time” a day or two every month.
Mantra: I treat myself with love and respect

Create a healthy sleep schedule
Sleep plays an essential role in maintaining balance and overall quality of life. Reboot your sleep hygiene and stick to schedule times for waking up and going to bed to normalize your sleep cycle. If you have a trouble falling asleep, try incorporating aromatherapy into your night ritual to help you relax.
Mantra: My mind is calm, and my body is relaxed.

Connect with nature
Being in nature lowers stress, promotes happiness, and improves productivity. While committing to nature is a great idea, it’s not always the easiest option. Consider eating lunch al fresco during work, take a brisk morning walk to start your day, or start your own backyard garden. The options are endless, so have fun with it!
Mantra: I am connected directly to the earth.

Practice mindfulness in a new area of your life
Is there an area of your life that you’ve been neglecting? Pick an area you'd like to improve and discover what form of mindfulness you need to achieve it. Is it maintaining your friendships? Try expressing gratitude to those you love or being present in every interaction. Remember, there’s no one path to achieving your goals. Choose from a range of mindful habits and find what works for you.
Mantra: Each step is taking me to where I want to be.

Guest post by Nora Minno, Aromatherapy Associates Eat, Move Wellbeing Ambassador

The holidays, while filled with joy, can also be filled with travel, parties, and events that can pull you off track from your nutrition and fitness routine. Keeping a strong mind and body throughout this time of year is especially important so you can feel your best and be present and strong for your loved ones. Below are a few tips and tricks to keep moving and eating well throughout the holiday season so you can feel your best and make the most of the time with your friends and family.

The Weather Is Not An Excuse
When the temperatures are frigid, you may not want to go for your typical walk or run, or even go out of the house to go to the gym. That’s understandable, but don’t let that keep you from getting your exercise in. There are plenty of great workouts that can be done at home using your own body weight or light equipment. There are also plenty of apps that allow you to exercise from the comfort (and warmth) of your own homes such as Daily Burn and Sweat.

If You’re Moving, You’re Winning
We all know that the holidays can be chaotic and our time and schedules are not always in our control. Even if you don’t have time for a 45 or 60-minute workout, there are still plenty of workouts that can be effective in a short period of time. For example, HIIT workouts can have you burning calories in as little as 10, 20, or 30 minutes. Also, a quick 10 or 20-minute yoga flow can help your body and mind reset. No matter how much time you have, keep moving. If you need a quick boost to get you going, try the Revive Morning Roller Ball or the Revive Body Lotion.

Be Mindful At Your Meals
There is no doubt that the holidays can be stressful and when it comes to mealtime, you might not always be in the right mindset. Do your best to stay mindful at meals, meaning take the time to focus on what you’re eating, why you’re eating, and who you’re eating with. Take a few moments before a meal to take a few deep breaths and gather your thoughts and bring intention to your eating. To keep your mind clear, try using the Aromatherapy Associates De-Stress Collection. My favorites include the De-Stress Mind Roller Ball and the De-Stress Frankincense Pure Essential Oil. If you’re traveling, be sure to pack the De-Stress Edit so you can stay stress-free while on the road.

Portions are Everything
You may not always have control over what’s at the table, especially if you’re a guest at a dinner or party, however, you do have control over how much you eat. Remember that portions served to you aren’t always realistic and maybe double, or even triple a typical portion. Don’t feel obligated to eat the whole thing. If you’re serving yourself, be mindful of the portions and if you are still hungry after, you can always go back for more.

Prioritize Your Health
The holidays can include traveling, hosting, long days, and long nights – not always the best for staying healthy and fighting off winter colds. If your health suffers, your exercise and diet are most likely to suffer as well. Be sure to prioritize your health by sleeping, eating lots of fruits and vegetables, drinking lots of water, and using tools like Support Breathe to fight off colds and flu.