* Archives - Page 4 of 13 - Employee Health Centre, LLC

Mindful Monday: Mindful Seeing

This mindfulness practice is designed to help bring nonjudgemental awareness and observation of the environment around you. Using your sense of sight, mindful seeing allows you to see things as they are instead of how your perceive them to be. You view things as shapes, textures, and colors instead of giving them a name and […]

Fad Diets & Trends Lunch n Learn

There are a lot of fad diets and nutrition tips out there. It can be confusing trying to figure out what will work for you, and what is safe and effective. Join me as we break down the most popular diets including Keto Diet, Intermittent Fasting, Paleo Diet and the Mediterranean Diet, so you can […]

Mindful Monday: PMR – Progressive Muscle Relaxation

Progressive Muscle Relaxation is a mindfulness practice that involves a series of tensing and relaxing all your muscles or muscle groups. It has been shown to lower blood pressure and heart rate, improve blood flow and reduce anxiety. For some it can even lower the perception of pain and can be used as a holistic […]

Mindful Monday: Self Compassion Break

How often do you recognize and identify negative self talk and thoughts? We very often say things to ourselves that we would never say to someone else. This practice allows you to extend compassion, kindness and acceptance to yourself. Schedule it into your day or use it as your first line of defense when you […]

Diabetes Prevention Lunch n Learn

Diet and lifestyle changes are your best defense against diabetes, but where do you start? What exactly is diabetes? Are you at risk for it? The good new is that diabetes is preventable by making some small lifestyle changes. Once you have diabetes there is no cure, but it can be managed for a long, […]

Mindful Monday: Body Scan

A body scan is a practice that involves breathing into the various.parts of the body and paying attention to any sensations you are experiencing. The mental scan allows you to bring awareness to the various parts of body and identify any aches, tension or discomfort you might feel. It allows you to become in tune […]

Mindful Monday: 4-7-8 Breathing

The breathing technique is used to help switch off your parasympathetic nervous system and normal stress response of an increased heart and respiration rate. It is simple, quick, uses no equipment and can be done anywhere making it the ultimate stress hack. Use it when you are feeling overwhelmed, stressed out or out of control […]

Mindful Monday: The Name Game

The quick and simple exercise is designed to help you ground yourself and bring awareness to your body and your surroundings. It’s similar to the ‘Eye Spy’ game you have played as a kid, but even easier. The Name Game involves you naming three things you can, two things you can see and one sensation/emotion […]

Mindful Monday – Mindful Walking

Mindful walking is another mindfulness exercise that brings awareness and focus to the body during an every day activity. By bringing all of our senses into focus and bringing awareness, we can help quiet our minds and reduce negative thoughts. Remember that wandering minds are completely normal, and to gently guide your focus back your […]

Mindful Monday – Mindful Eating

This exercise is typically done with a raisin, but can also be done with a orange or a piece of chocolate. Mindful eating can help you break away from the doing mindset or living on autopilot and shift you towards a being mindset, which allows you to be aware in the present moment. This exercise […]

Healthier Eating on the Go Lunch n Learn

In a perfect world, we’d have the time and money to prepare healthy, homemade meals every day. Meal prepping can be a helpful tool to do this, but sometimes you just need to grab something on the go. Or pick something up to maintain your sanity. Packing food from home may be best, but you […]

Mindful Monday: Sitting Meditation

For sitting meditation you should sit in a straight dignified position, with your head, neck and hips in line. If seated in a chair, have your feet flat on the ground and if seated on the ground, place a meditation cushion or firm pillow under the sit bones to elevate the hips above the knees. […]

Mindful Monday: Gratitude Journal

It’s easy to take the good in our lives for granted. Research has shown that practicing gratitude and consciously giving thanks is linked to improved wellbeing and relationships. Gratitude can help you deepen your appreciation for the good in your life, and those who practice regularly report increased overall health and happiness. Writing gratitude down […]

Mindful Monday: 3 Minute Breathing Space (Revisted)

A brief overview of the mindful techniques and exercises we have practiced so far, including our journey through the Mindful Way Workbook and a variety of meditations to find the best fit for you. The 3-Minute Breathing is a great technique to use daily to help gather your thoughts, refocus and bring attention to the […]

Mindful Monday: Mindfulness Meditation

This meditation is designed to help you explore your inner and outer experience in the present moment. It’s neither about letting your thoughts wander, nor emptying your mind completely. It’s about using your breath to center yourself, identify any body sensations and feelings, and create a strong mind-body connection. The mindfulness component focuses on creating […]

Standard Process Supplement & Immune Health Lunch n Learn

Audio Only! Learn more about Standard Process and the supplements they have to offer. How do Standard Process supplements differ from those offered at your local drugstore? How can supplements play an important role in your immune health as we head into cold and flu season? How does the Therm Tech Employee Supplement Buying Program […]

Mindful Monday: Self-Love Meditation

It’s easy to get lost in negative self talk and thoughts. We often say things to ourselves that we would never say to others. Extending self love and compassion to ourselves, helps us fully extend those things to others as well. Deep breathing and meditation is a great way to start your journey for self […]

Mindful Meditation: Sound Meditation

Sound bathing is a type of mediation that uses various notes at different frequencies and “bathes” you in sound waves. This can help you center yourself and focus away from your thoughts. With active listening it can induce deep relaxation and stress relief. Sound Meditation Music Body and Spirit. Pure Positive Vibes. 2020. https://www.youtube.com/watch?v=wvSby-59ets source

Mindful Monday – Guided Imagery Nature Meditation

Guided imagery is used to help induce relaxation and relieve stress or can be used to help visualize and reach goals, or even help with pain management. You listen to the meditation and allow your mind to create the sights, sounds and smells and allow yourself to travel there in your mind. It can offer […]

Mindful Monday: Gratitude Meditation

Gratitude is a way of acknowledging the good in our lives and appreciate our blessings, such as a roof over our head, food on the table and good health. Research has shown that those that practice gratitude are happier overall and that practicing gratitude can create new pathways in the brain and lead to a […]

Lunch n Learn: Eating for a Healthy Weight

What types of food support healthy and sustainable weight loss and management? Do you meet all your nutrient recommendations and if not, how does it effect your weight and overall health? Eating for a healthy weight is not about dieting, but rather tweaking your nutrition to provide you with the nutrients you need, and that […]

Meet Your Health Coach: Allison Knight

Allison holds a bachelor’s degree in Human Biology with an emphasis in Nutritional Sciences from the University of Wisconsin-Green Bay and an Advanced Certificate in Health & Wellness Coaching from the University of Wisconsin-Stevens Point. She is a National Board Certified Health & Wellness Coach, a Nutrition & Dietetics Technician, Registered and a Certified Personal […]

Mindful Monday – Mindfulness of the Breath Meditation

When thoughts or emotions start to overwhelm you, you can always turn to your breath. Your breath can be your anchor and bring your awareness to the present. It’s normal for your mind to wander during meditation, but just allow yourself to acknowledge where you mind has gone and then gently, but intentionally bring it […]

Mindful Monday: Progressive Muscle Relaxation

Progressive muscle relaxation is designed to increase tension in muscle groups and then release as a way of inducing relaxation. It can help you identify areas you hold tension in and be used as a practice to help relieve this tension. Try the whole practice when you have time, or use the concept to target […]

Mindful Monday: Loving Kindness Meditation

Center yourself and offer consideration and kindness to others and yourself. This meditation can reduce self-criticism and depressive symptoms, as well as improving self-compassion and positive emotions. VA Central California Health Care System. Lovingkindness Meditation. https://www.fresno.va.gov/docs/Transcript_Lovingkindness_Meditation_.pdf source

Employee Health Centre, LLC

Tag: *