Nutrition Archives - Page 2 of 10

Holiday Eating

Holidays are all about food and traditions like baking grandma’s famous pie recipe with your kids each year. It is ok to indulge in your favorite holiday treats but try to be mindful of your portion sizes during holiday celebrations. Use the tips below to set you up for success this holiday season. Tricks to use while at the party Volunteer to bring a salad or fruit platter to the party. Bringing an appetizer or entrée allows you to have access to a nutritious choice. Have a small snack before going to a holiday party. If you arrive to a party feeling hungry, you may have oversized portions during the meal. How do I build a heathy snack? Combine two food groups together to create a nutritious and filling snack. For example, a great choice would be an apple with [...]

Tags: corporate welllness, healthy holidays, nutrition|

Gut-Lung Axis

Health starts in your gut – listen to it! Lots of different types of bacteria, viruses, and fungi call your body home, and most of them live in your gut. This bacteria in the gut, or the gut microbiome, is responsible for much more than just digestive problems. In fact, bacteria get a bad reputation - some causes disease but others are important for your health. They help dictate how we feel and how our bodies function. When there isn’t enough diversity in your gut microbiome, it increases the risk of chronic diseases. What is the gut-lung axis? You may have heard that there is a connection between your gut and your brain, but did you know that there’s also a connection between your gut and your lungs? Long-term digestive problems can make you more likely to develop breathing problems. [...]

Tags: corporate welllness, gut health, gut microbiome, gut-lung axis, lung health, microbiome|

Benefits of Yogurt

Yogurt contains many important nutrients including calcium, potassium, vitamin D, and protein. Both vitamin D and calcium are utilized in the body to build and maintain strong bones and teeth, which helps prevent osteoporosis. Potassium-rich foods may help regulate blood pressure to support heart health. What is the difference between regular yogurt and Greek yogurt? Both types of yogurts contain live bacteria (probiotics) that support gut health and the immune system. Greek yogurt is thicker than regular yogurt and their nutritional values differ. Greek yogurt is higher in protein than regular yogurt while regular yogurt is usually higher in calcium than Greek yogurt. Both are excellent choices to include in your meal plan. Choose plain or lower-added sugar yogurts since both types can be high in added sugar when flavored. Ways to use yogurt in your meals Replace sour cream [...]

Tags: corporate health, corporate wellness, gut health, probiotics, recipes, yogurt|

5 Plant Proteins to Eat Today

A healthy diet should include plenty of plants: Fruit, vegetables, legumes/beans, nuts/seeds, potatoes, and whole grains. Usually, we don’t think of plants as having protein. The great thing about plants is they are a natural low/no fat option. Low in fat and packed with fiber encourages heart health. Here are the 5 trending plant-based proteins that you can easily add to your meals. Soybean, soy milk, and tofu Soybeans are a type of legume/bean. The bean can be turned into milk or the soy liquids can be turned into tofu (much like the way cheese is made). Soy products offer high-quality protein, vitamins, and minerals, along with phytoestrogens that may have a positive effect on hormones. Chickpeas (Garbanzo beans) Chickpeas have a nutty taste and grainy texture. The most common chickpea dishes are falafel and hummus. However, you can easily [...]

Tags: chickpea, corporate wellness, plant protein, quinoa, soy protein|

Hello Fall, Hello Soup Season!

A bowl of soup not only makes you feel better when you are under the weather, but it is a great way to make a quick meal that is loaded up with nutrient-dense foods to fuel your body on a cold day. Soup Super Star Ingredients Beans and lentils: Beans and lentils are both affordable and high in fiber and protein. Soluble fiber lowers LDL (lousy) cholesterol and is found naturally in many types of foods including beans and lentils. Use a variety of beans in your recipes (navy, pinto, kidney, black beans). Vegetables: Veggies are loaded with nutrients including fiber, vitamins, and minerals. Fiber has many benefits for the body including supporting gut health and aiding in weight loss. Unfortunately, most Americans are not consuming enough fiber. In fact, only 5% of people are eating enough fiber. Use [...]

Tags: autumn foods, comfort food, corporate wellness, soup|

Plant-based Milks

Which Dairy Alternative is Right for You? The dairy aisle can be overwhelming these days. Which one to pick? Almond milk? Ripple milk? Oat milk? Not all dairy alternatives are created equal. Some barely contain any protein while others are loaded with added sugar. Review the chart below to compare the nutrient content of various dairy alternatives. Type Serving Size Calories Total Fat Saturated Fat Protein Whole milk 1 cup 150 calories 8g 5g 8g Soy milk (unsweetened) 1 cup 80 calories 4g 0.5g 7g Ripple milk* (unsweetened) 1 cup 80 calories 4.5g 0.5g 8g Almond milk (unsweetened) 1 cup 30 calories 3g 0g 1g Cashew milk (unsweetened) 1 cup 25 calories 2g 0g <1g Oat milk (unsweetened) 1 cup 45 calories 3g 0g 1g *Ripple milk is made [...]

Tags: almond milk, alternative milk, corporate wellness, dairy, milk, plant milk, ripple milk, soy milk|

Building your Immune System with Healthy Habits

With the upcoming changing of the seasons, we will soon see a major change in the weather. With that change, colds and the flu will be running rampant. Even though it might be harder to tackle workouts in the colder months, exercise and incorporating nutrient-dense foods into meals are critical to support your immune system and overall wellness. Try using these simple tips and tricks to help you stay active and healthy throughout the fall and winter. Wash your water bottle - Do you leave your water bottle in your gym bag or leave your water bottle at work all week? It sounds so simple, yet many are not washing their water bottle daily. Salvia can be backwashed into bottles and become the perfect breeding ground for bacteria to grow, which can potentially make you ill. The good news [...]

Tags: corporate wellness, healthy habits, hydration, immune system|

Building a Balanced Lunchbox

Steps to Build a Healthy Lunchbox When filling up your children’s lunch box, make sure to include a variety of different foods. Half of their lunch should consist of fruits and vegetables, a quarter should be protein, and a quarter should be whole grains. It is important for children to consume a variety of nutrients because they play an important role in growth and development. Follow these 5 easy steps to build your child a balanced lunch! Tips and tricks to get your kids to eat their packed lunch: Get them involved! Encourage your kids to get involved with the planning and preparing of their school lunches. Teach them the importance of nutrition while making it fun and interactive! Write a note! Slip a handwritten note into their lunchbox. These notes can be a picture, story, memory, silly joke, or [...]

Tags: bento box, clean eating, corporate wellness, eating clean, lunch, lunch time, lunchbox, lunchtime, nutrition, sack lunch|

Hydration, Electrolytes, and Exercise

Hydration is a key factor when it comes to physical activity. Our bodies need adequate water intake to regulate body temperature, keep joints lubricated, and bring important nutrients throughout your body for energy. When you’re not well-hydrated, it can greatly impact your performance with exercise, and even more importantly, it can take a toll on things like organ function and blood pressure. From light intensity to high intensity and on hot days and even cold days, it is imperative to practice good hydration before, during, and after exercise. What Factors Affect Hydration? Many factors can affect hydration during exercise and activity. During physical activity, your body loses fluid through sweat. Sweating can occur on hot summer days, as well as cold winter days, and every other day in between. Sweating can occur without it being visible. For example, did [...]

Tags: corporate wellness, exercise, hydration, nutrition|

Mocktails: Happiness in a Cup

A mocktail can be a perfect addition to an evening of partying or relaxing at the pool. Try something healthy and refreshing to enjoy this summer. Use the tips below to create a signature drink without the worries of excess calories. Ingredients: Recipes can use a variety of ingredients such as club soda, tonic water, juice, and coconut water. Seltzer water, club soda, or tonic water: Which one is better? Seltzer water and club soda are calorie free and great ingredients for mocktails. Unfortunately, tonic water is high in added sugar. To put it in perspective, 12 fluid ounces of tonic water has 33 grams of added sugar (about 8 teaspoons of sugar). If you use tonic water, be mindful of your portion size since calories can add up quickly or try no sugar added tonic water. Tip: If [...]

Tags: corporate wellness, hydration, mocktail|