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eating healthy

How to: Fight Food Cravings without Going Crazy

How Much Exercise is Your Food Worth?

How Much Exercise is Your Food Worth?

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Junk food: It’s full of sugar, calories, and very little nutrition.  It’s also delicious.

Now envision the average workday. It’s morning time, and you walk into the break room to see… doughnuts. Yes, you were good this morning and ate breakfast already, but that chocolate doughnut looks amazing. So you take one, thinking, “I’ll work it off later.”  Two hours later, your coworkers are eating mexican and invite you to come along, so you go eat chips and salsa and lots of cheesy goodness. Stomach full, you lug your body back to work where someone just made cookies. Yum. They smell so good, so you just take one. Eventually you go home and have dinner, and if you’re smart, you’ll have a salad and take your dog for a walk.

You weren’t planning on having any of those extra calories, but junk food temptation is a beast. However, if you don’t change these indulgent habits quickly, you’re going to have to buy a new wardrobe to fit into.

As a wellness speaker, I have a lot of people ask me the best way to handle this situation. Here’s my advice.

Remember the 90/10 rule.

If 90% of your diet is healthy and the other 10% is junk, and you stick to this 90% of the time, you’re doing alright. Just make sure you don’t OD on junk food so that your work performance is still good.

Keep in mind the calories. 

Start connecting cravings to how much exercise you’d have to do to get rid of that doughnut. Check out this helpful infographic on the right. Do you have time to swim for 130 minutes and do crunches for 88 minutes? Didn’t think so.

Reduce cravings. 

If you’re having intense cravings for a candy bar or bag of chips, giving into it with a small portion can take the edge off and divert your attention to more important matters. Nobody’s perfect and can stick to one habit all the time, so having just a little junk food here and there is a realistic way to live.

Take every moment at a time and remember that cravings typically only last for three minutes. So, like all temptations, if you notice they’re cropping up, set yourself apart for them. Go drink some water or unsweet tea. Pop in a piece of gum to take you mind off it. Soon those cookies and doughnuts might not seem so important. 

Reward Yourself.

You should be looking at feeling good being the reward for eating well, but saving a bag of gummy bears for the end of the week can also be used as a reward for keeping up a good job throughout the week.

If you practice moderation, a little bit of junk food on special occasions can be more beneficial to your overall health and wellness than trying to withstand completely.

To learn more on Andy’s programs,



Leadership Speakers: Your Mother Was Right About Eating a Balanced Diet

Leadership speakers know that their mothers were onto something when told to eat balanced diets.

Leadership speakers know that mothers were onto something when they told us to eat balanced diets.

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

Just because you’re an adult now and can eat cake for breakfast if you want to, doesn’t mean that you should. Leadership speakers like Andy Core say that you should keep your mother’s message about eating a balanced diet in mind when it comes to your own health and wellness.

Stock up on fruits and veggies. Your body needs these foods for energy and to keep you feeling your best, so put some broccoli on your plate and reach for an apple for dessert instead of a candy bar.

Have that glass of milk. Milk is an excellent source of calcium, a mineral your bones need to keep strong. Although you may think you may not need it, you will be glad when you’re your parents’ age.

Don’t skip breakfast. It’s the most important meal of the day because it gives you that initial boost of energy you’ll be using for the rest of the day. If you’re not a breakfast person, leadership speakers recommend trying having just a little something, like a banana, instead of a full meal.

Although you’re living on your own and don’t need much of your mother’s help or guidance, leadership speakers still take to heart what their mothers said about eating a healthy and balanced diet.

For more information on Andy’s programs,



The Favorite Health and Wellness Foods of a Professional Speaker

Broccoli is one of professional speakers' favorite health and wellness foods.

Broccoli is a professional speaker favorite for health and wellness.

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

A professional speaker has a list of their favorite foods when it comes to good health and wellness, and expert speaker Andy Core shares a few items off his lists that make him feel good at the office.

  1. Broccoli. This vegetable is loaded with iron and an excellent source of vegetable for your daily intake.
  2. Fish. While any type of fish is technically good for you, some, like salmon, are better for you than others because of increased protein and healthy oils.
  3. Multigrain bread. Making sure you don’t overload on carbs each day, multigrain bread is the best bread you can eat to ensure you’re getting your daily recommended source of grains and fiber.
  4. Bananas. As well as being a good source of potassium, a professional speaker favors this fruit because it can be eaten in a variety of ways: on its own, with peanut butter, as a bread, or pureed into a juice.
  5. Carrots. This orange vegetable, as well as being good for your eyes, is easy to prepare and store. Unlike bananas, carrots won’t bruise or get mushy in your briefcase.

Any professional speaker like Andy Core, all have lists of their favorite foods that make them feel like their health and wellness is up to par. What are yours?

For more information on Andy’s programs,



Why a Professional Speaker Believes in Corporate Wellness

Corporate wellness programs can succeed if the majority of people are on board.

Corporate wellness programs can succeed if the majority of people are on board and you make it easy for them to take advantage of.

Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

A professional speaker states that there are plenty of reasons why corporate wellness programs fail: people aren’t interested, the wrong program was implemented or rampant laziness. But there are even more reasons – and benefits – to a successful corporate wellness program and professional speaker Andy Core has the inside scoop on what makes it happen.

  • They have a good team. Employees and managers regularly communicate well with each other, not letting the small problems turn into big ones.
  • People believe in the product. A professional speaker states that a company will never have a corporate wellness program that works if no one thinks that they can get good results out of it.
  • It’s available. On-site gyms are of little use if half of your staff ends work after it closes. Keep the hours of operation longer so that more people can visit.
  • The plan is open to change. What corporate wellness meant in your father’s day is not at all the same plan as today. Recognize new trends, why they’re beneficial, and don’t be afraid to work them in.

With a little practice, professional speaker Andy Core states that you can be as successful as others can when it comes to implementing corporate wellness at your workplace. Keep the bigger picture in mind and don’t get discouraged when things seem to go wrong.

For more information on Andy’s programs,



The Missing Ingredient of Leadership Speakers’ Corporate Wellness Programs

Leadership speakers know that providing a cost-free daycare is essential for corporate wellness.

Leadership speakers know that providing a cost-free daycare is essential for corporate wellness.


Andy Core is an expert in Work-Life Balance, Well Being and Peak Human Performance.

So, you’ve thought up a plan for corporate wellness, your team leaders and supervisors are on board, and the gym is ready to go – but where are all the participants? Leadership speaker Andy Core tells you the surprising ingredient you hadn’t thought of regarding why people aren’t taking part as much as they should.

Men and women are increasingly splitting child-rearing duties, but they are both also taking on more office duties, too. That tends to mean that one parent isn’t home with their kids all day like they used to be, and so they have an increased reliance on day care services. However, with day care either being expensive or having long waiting lists, parents feel stuck and choose to opt out of corporate wellness programs so they can get home to their children.

Leadership speakers advise that you can avoid this by having a low or cost-free day care. It seems counter-intuitive to offer this service for free, but think about it for just a second. If parents know that their kids are in the same building as where they work and they don’t have to worry about rising costs, they’re going to be more relaxed right off the bat. In addition, if they’re more relaxed, they’re likelier to pay attention to themselves in terms of healthy eating and fitness. Offering this amenity is an easy way of ensuring your corporate wellness program will be well filled for years to come.

To learn more on Andy’s programs,


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Author and speaker on work-life balance, productivity and wellbeing
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