Our Favorite Things - CBIZ
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ISSUE 72
JULY | 2021
Our Favorite Mindfulness & Self-Care........ 1
Things
Healthy Recipes...................... 3
Virtual Fitness........................ 5
We asked our Wellbeing team about their favorite things
to pass along to our readers and have rounded up the best. From
recipes and self-care to virtual fitness and wellbeing apps, we hope
you find their suggestions helpful! Blogs & Apps.......................... 6
Mindfulness & Self-Care
Gratitude Journaling Self-Compassion
Start a regular gratitude practice by setting aside Exercises
10 minutes a few times a week to write down 3
to 5 sentences giving thanks and recording your “After hearing about the concept of positive self-
blessings. This can be a person or thing you are talk and it having a role in your mental health
grateful for, something that went well that week, a and wellbeing, I looked for some tangible ways
joke that made you laugh or even a song you heard to flex my internal dialogue muscles. A trusted
that brought back a good memory. Keep your journal advisor recommended specifically looking at self-
in a place that’s easy to access – perhaps on your compassion and recommended the self-compassion
nightstand or desk – so you don’t forget. guided practices and exercises by Dr. Kristin Neff.
The guided practices offer an audio experience and
“I started gratitude journaling as a way to practice the written prompts provide a space to explore your
mindfulness and redirect negative thoughts. I try thoughts in written words. Each option has truly
to write every evening before I go to sleep. I prefer reshaped the way I view myself and others, and I’m
to use a physical notebook, but there are tons of able to offer compassion to both much more freely.”
apps and online journals. The process of writing – Kelley Elliott, Engagement & Wellbeing
out my thoughts helps to de-stress and calm my Account Manager
brain down to prepare for a better night’s sleep.
I also refer back to my journal when I’m having
a bad day or negative thoughts. Sometimes I
write about a fun activity I did, and other times
I consider things that I might typically take for
granted.”
– Amy Snyder, Engagement & Wellbeing
Consultant
Vibrant Light Exercise
“When I first came across this Energizing Light Exercise, I
Sit comfortably and close your eyes. Imagine a found myself using it often when facing that 2 p.m. slump. I’ve
ball of yellow light in your stomach that grows more since become very interested in color psychology and decided
vibrant with each inhalation. After several breath cycles, to experiment with the visualization of various colors of light
imagine this light begins to travel through your body, energizing to evoke all sorts of emotions. For example, before bed I will
every single cell. Imagine this yellow light, having permeated often visualize a deep blue light slowly moving through my
your entire body, now begins to radiate out of your hands, feet body, spreading a sense of calm and relaxation to prepare me
and head, energizing your surroundings. Slowly open your eyes for sleep.”
and take this new energy with you into your next task. – Abby Stevenson, Engagement & Wellbeing Consultant
To adapt the exercise, replace the word “energizing” with your desired state in the chart below
and utilize the corresponding color instead of yellow.
Powerful Joy Optimistic Harmony Calm Spiritual
Strong Enthusiasm Energized Balanced Peaceful Intuitive
Passionate Creativity Cheerful Revitalized Relaxed Imaginative
Determined Motivation Aware Grounded Secure Regal
“Just This” Grounding Exercise
Sit comfortably and close your eyes. Take a few slow, deep
breaths in and out. Focus your attention on your breath and
allow your brain to relax. After a couple of breath cycles, as
you breathe in picture the word JUST in your mind, and as you
breath out picture the word THIS. Breathe in JUST; breathe out
THIS. After you’ve done this several times, bring your attention
back to focusing on your last few breaths and open your eyes.
“I learned this exercise in a mindfulness training and have
used it daily ever since. At first I was mainly using it at night
as I was going to bed. It helped me quiet all of the noise in
my brain made up of tomorrow’s to-do list, things I didn’t do
today, something I forgot to do, a person I need to call and so
on. I have since moved on to using it throughout the day when
I catch myself letting my mind wander and am not focusing on
the present moment. I may be rocking my son for his nap and
instead of treasuring the time with him, I would be thinking
of my next meeting or an email I needed to send. So I started
using JUST THIS for a couple of minutes while we rocked,
focusing on how he felt snuggled in my lap, to bring myself
back to the moment. I like this exercise because you can use it
anytime, and you can adapt it to make it work for you. You can
use any two-word phrase that resonates with you and helps
you focus, for example, “HERE NOW” or “PEACE PRESENCE.”
– Stephanie Faris, Wellbeing Specialist
CBIZ Wellbeing Insights – July 2021 Page 2
Commit30 Planner “The Miracle Morning”
“When it comes to keeping up with my own self-care (and by Hal Elrod
sanity), my Commit30 Planner has become my obsession. I
get overwhelmed with long-term goals and creating a plan for “The practices in The Miracle Morning have been extremely
success. This planner breaks it down into 30 days at a time and helpful to increase my energy, focus and motivation. I take
allows plenty of space for artistic fun, including vision boards, a little time before my kids wake up each morning to tap
dot journaling and sticker encouragement, to make tasks fun, into a few of practices laid out by Hal. This puts me in the
as well as stop points to talk about successes and obstacles. right mindset for my day and allows me to focus on my kids,
It’s versatile for all passions – no matter what goals you want to helping to ensure I’m not projecting my stress onto them.
achieve – and the social media groups (Instagram, Facebook) These practices are introduced as 6 “S.A.V.E.R.S.” (scribing,
give tons of ideas and blogs for those with incredible detail to affirmations, visualization, exercise, reading and silence). I tend
those who keep it simple. The planner itself is super durable. In to prioritize exercise, scribing and reading. For me, this means
fact, it becomes more charming with more use.” setting a clear intention for the day in my journal, reading for
– Sue Trogu, Engagement & Wellbeing Consultant 10 minutes and getting 10 to 20 minutes of exercise (usually
in the form of yoga, walking or cycling). It makes a huge
difference in my productivity. I highly recommend the book.”
– Christine Maurer, Wellbeing Specialist
Healthy Recipes
Cajun Chicken & Salsa Verde Beef Bowls
Veggie Foil Pack Ingredients:
■ 2 lbs. skirt or flank steak or
Ingredients: beef tips
■ 2-3 boneless skinless ■ 2 cups riced cauliflower
chicken breasts ■ 1 cup salsa verde
cut into 1-inch pieces ■ 1 small onion (optional)
■ 2 cups broccoli florets ■ 1 Tbsp. avocado or olive oil
■ 1 large zucchini, chopped ■ Salt & pepper to taste
■ 1 bell pepper, chopped ■ Optional toppings (avocado,
■ 2 cloves garlic, minced lime wedge, onion, cilantro, green onion)
■ 2 Tbsp. olive oil
■ 1 tsp. each of garlic powder, chili powder, Directions:
paprika, oregano, salt, ground onion (optional) 1. Cut the steak into 4 large, equal sections, then season
■ ¼ tsp. black pepper (optional) generously with kosher salt and pepper.
2. Cut the onion (if used) into strips.
Directions: 3. Transfer the beef and onion into a crockpot.
1. Combine and mix all of the ingredients in a large bowl. Spoon 4. Pour 1 cup of salsa verde over the meat.
mixture evenly onto 4 foil sheets. Fold and seal foil. 5. Cook on high for 4 hours or on low for 6-8 hours.
2. Place foil packs on a grill over medium heat and cook for 6. When cook time is complete, shred the beef using 2 forks.
20-25 minutes. Be careful when opening packets as steam is 7. Heat a large skillet over medium-high heat with 1 Tbsp.
trapped inside. avocado or olive oil. Add the cauliflower rice and cook, stirring
until just tender, about 5 minutes.
“I use this recipe almost every time I go camping. It’s fast, 8. Assemble the bowls, starting with the cauliflower rice, add
delicious and nutritious. I can make these ahead of time and the shredded salsa verde beef and garnishes of your choice.
freeze them so they’re ready to go day of, and I’m not spending
all of my time making dinner.” “Crockpot dinners are great for weeknights. With just a few
– Christine Maurer, Wellbeing Specialist minutes of prep in the morning and evening, you have a simple
yet favor-filled meal. On days when I need something a bit
heartier, I swap out the riced cauliflower for jasmine rice. If
you want to add some additional veggies and color to your
plate, green beans and bok choy pair well with this dish!”
– Kelley Elliott, Engagement & Wellbeing Account Manager
–March
CBIZ Wellbeing Insights – 2021
July 2021 4
Page 3
Veggie Fritters Go-To Smoothie
Ingredients: Ingredients:
■ 3 cups shredded veggies (e.g., ■ 1 banana
zucchini, sweet potatoes, radishes, ■ 1/3 cup plain kefir (or plain
turnips, carrots, whatever you have yogurt)
on hand) ■ 1 cup frozen mixed berries (or
■ 2 eggs any frozen fruit)
■ 2/3 cup almond flour ■ ¼ cup frozen avocado chunks
■ Olive or avocado oil (to coat skillet) ■ 2/3 cup frozen or fresh spinach
■ Salt, pepper or other seasoning ■ 1 tsp. Super greens powder (I
to taste use “YourSuper” brand.)
■ 1 Tbsp. plant protein powder
Directions:
1. Once you shred your veggies, toss them with a bit of salt Directions:
and allow them to “sweat” (i.e., release excess water) 1. Put the ingredients into your Vitamix (or other high-powered
on paper towels for at least 30 minutes. Or, you could blender) in the order listed above for best results.
squeeze them in cheesecloth. The idea is to get out 2. Fill the carafe with liquid of choice. (My kids like orange
the extra water so your fritters will stick together when juice, though my husband and I prefer water or almond
cooking. milk.)
2. Whisk eggs in a large bowl and add veggies, flour and 3. Use the variable dial on your blender to slowly increase the
seasoning. Stir to combine. speed to 8 and allow to blend for 30 seconds to a minute.
3. Fry up large spoonfuls of the mixture in a skillet coated
with olive or avocado oil at medium heat for 3-5 minutes “When I was younger I worked for a retailer where I had the
per side. opportunity to test several different brands of blenders. It was
then that my passion for the Vitamix blender began. It’s super
“I make a batch of these almost every week. They’re easy to powerful and makes the smoothest smoothies. The base
pop in the microwave or, better yet, I put them in the air fryer of the Vitamix comes with a lifetime guarantee (and a great
for a couple of minutes. Top them with whatever’s on hand – cookbook). I prepare my family a batch of these smoothies
sliced avocado and everything bagel seasoning or shredded nearly every morning!”
chicken and sriracha mayo are a couple of my favorites. – Natalie Magee, Wellbeing Specialist
Crazy delicious and crazy healthy. I highly recommend!”
– Abby Stevenson, Engagement & Wellbeing Consultant
Breakfast Burritos Directions:
1. In a large skillet, sauté potatoes for about 3-5 minutes,
until they’re softening.
Ingredients: 2. Chop chicken sausage and add it along with the onion and
■ 4 chicken sausage links bell pepper to the skillet. Continue to cook for 1-2 minutes
■ 4 eggs + 8 egg whites (or 8 and then add spinach.
full eggs) 3. Once veggies are tender and sausage is browned, add eggs
■ 4 medium tortillas and seasoning and cook through.
■ 4 oz. red potatoes, cubed 4. Fill tortillas evenly with 1/4 of the mixture and any other
■ 2 cups spinach, chopped toppings you prefer. Fold in the sides of the tortilla and roll,
■ ½ cup yellow onion, diced tucking in the edges as you go.
■ ½ cup red bell pepper, 5. Spray cleaned skillet with cooking spray and set the heat to
diced medium.
■ 1 tsp. garlic powder 6. Add the burritos seam side down and cook covered until
■ ½ tsp. onion powder the bottom of the burritos are golden brown, about 3
■ Salt and pepper to taste minutes. Flip the burritos over and continue cooking
covered until golden, a few minutes more.
Optional Toppings:
■ Shredded cheese “Breakfast is my favorite meal. I try to start the day with extra
■ Salsa and/or hot sauce protein to help benefit my muscle health, and these breakfast
■ Fresh cilantro burritos are my favorite! I like to use a gluten-free spinach
■ Guacamole or avocado slices tortilla and add avocado and salsa.”
– Angie Kennedy, Engagement & Wellbeing Consultant
CBIZ Wellbeing Insights – July 2021 Page 4
Virtual Fitness on YouTube
Heather Robertson The Fitness Marshall
“I just completed Heather Robertson’s 12-week workout “Finding exercise you actually enjoy doing is a huge step in
program. I enjoyed it so much that I’m going to take a little break having a continuous exercise routine. I love to dance. I take
to do some other workouts for a couple weeks and then start Zumba classes at my local gym and ballet at the KC Ballet.
her 12-week program again. My favorite part was that the videos While we were shut down I fell in love with the Fitness Marshall.
aren’t super long. They range from 30 minutes during the early He is extremely energetic and truly enjoys what he does.”
weeks to up to 40 minutes in the later weeks. The exercises – Natalie Magee, Wellbeing Specialist
are moderate to high level; however, she does have a tutorial
video on her site that shows ways to modify her exercises to
make them lower intensity and impact. She has all intensity and
impact levels on her main channel of videos. I also love that she Get Fit Done
doesn’t talk during her workouts. She gives an explanation at
the beginning of each video, but after that there is just a timer “The free Get Fit Done channel offers on-demand workout
and music to go along with her doing the workout.” classes with cycling, HIIT, ab exercises, stretches and cool
– Tammy McCoy, Wellbeing Specialist downs. I specifically use this channel for the cycling classes.
Brett Gordon is the trainer. He posts a spin class every week. I
like the energy, pace and length of his classes and that there is
no subscription required. I bought a spin bike about 8 months
Caroline Girvan ago and do about 3 classes a week. The classes keep me
entertained and motivated.”
“Caroline has a variety of workout programs on her YouTube – Christine Maurer, Wellbeing Specialist
channel that I’ve been doing for the last few months. I really
enjoy her workouts and how you do the workouts with her. It
helps make sure you’re doing each exercise properly. I find it
easy to stay engaged and motivated to get a workout in each Yoga with Adriene
day because there is no prep time needed to decide what
exercises you want to do. She comes up with all the workouts, “I discovered this channel about 6 years ago and have never
and I just tune in each day.” frequented an online resource as much I do Yoga with Adriene.
– Rachel Cable, Wellbeing Specialist It’s crazy for me to think back on my old mindset of ‘I can’t DO
yoga; I’m not flexible enough.’ I’ve had a very consistent home
practice solely because of this channel, and it has improved my
mental and physical health dramatically. Adriene’s approach
is easy going and unintimidating. Not sure where to start? I
recommend one of her 30-day yoga journeys, which you can
find as playlists within the channel. ‘Yoga Camp’ was my all-time
favorite.”
– Abby Stevenson, Engagement & Wellbeing Consultant
CBIZ Wellbeing Insights – July 2021 Page 5
Blogs & Apps
The Nutrition Addiction Beauty Redefined
“The Nutrition Addiction blog has changed my perception of “Beauty Redefined’s approach and practical steps to heal and
diet culture and exercise for good. It focuses on breaking the grow as a human by looking at the things that impact our body
yo-yo diet cycle and gaining freedom from anxiety around image are such a breath of fresh air, and their tagline sums
food. This registered dietitian takes a no-nonsense approach it up nicely – ‘Your body is an instrument, not an ornament.’
to nutrition that is applicable to real life and real people. (Yes, They recently released a book titled ‘More than a Body’ and
you can have wine and not feel guilty!) I love that it takes a also have a great blog and online course. It’s changed the
mindfulness approach to paying attention and listening to your way I speak to myself, other women and young girls, which
body. I highly recommend checking it out.” has been incredibly beneficial and empowering. At minimum,
– LaTonia McGinnis, Engagement & Wellbeing Consultant I highly recommend following them on social media, but all of
their resources are amazing!”
– Abby Stevenson, Engagement & Wellbeing Consultant
Blossom to Stem
“Blossom to Stem is one of my favorite food blogs. Mary’s Peloton
recipes are fun and delicious. The pasta e ceci is a personal
favorite, and the chicken with garlicky cashew sauce is a crowd “When the pandemic hit, Peloton offered a 90-day free trial
pleaser.” of their app, and I tried several walking and strength training
– Natalie Magee, Wellbeing Specialist workouts. After the trial I was hooked! I purchased a Peloton
bike a few months later. I love all of the classes they offer on
and off the bike. I can do treadmill workouts, outdoor runs and
walks, yoga, strength training, and even meditation classes.
Nike Training Club Mostly, I love the Peloton community. Friends and strangers
alike come together to encourage and motivate one another. It
was well worth the investment.”
“I use the Nike Training Club app almost every day. I work out – LaTonia McGinnis, Engagement & Wellbeing Consultant
at home, but without a plan for each workout, I’d never get
anything done. Nike Training Club makes it easy with ready-
to-go workouts. As a bonus, it allows you to connect with and
challenge friends on the app. My sister, brother and I all use
itto challenge and keep tabs on each other.”
MyFitnessPal
– Michelle Kruse, Wellbeing Specialist “I’ve been using MyFitnessPal since before it was an app.
Any time I feel myself falling out of balance with my nutrition,
MyFitnessPal helps me get back on track. I love that you can
sync your fitness app to it as well.”
– Natalie Magee, Wellbeing Specialist
Rose-Minded
The Wellbeing Insights Newsletter is prepared for you by CBIZ. “I love the Rose-Minded blog for all things mental health and
The contributions included in this newsletter do not specifically reflect self-care. It gives real-life ideas for simple things I can do to
your employer’s opinions. Consult your health care provider before
brighten my day. It encourages readers to take time each day
making any lifestyle changes.
to stop and reflect on the little things that make us happy,
like a hot cup of coffee on a cold morning. It also provides
Visit the CBIZ Engagement & Wellbeing website at cbiz.com/wellbeing journaling prompts to manage stress and anxiety, which I find
very helpful.”
– Amy Snyder, Engagement & Wellbeing Consultant
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