Nutrition Archives - Page 8 of 10

Exercise Spotlight: Targeting Belly Fat

Can You Target Belly Fat with Exercise? Read Time: 2 min 11 sec Chances are at some point in your life you have wondered what the best way is to shed fat and lose inches around the waist. With much buzz around the “quarantine-15” and summer quickly approaching, this is a question on many people’s minds. Although everyone carries some amount of fat in their abdomen, having too much in the stomach area can cause problems. Having excess weight in the midsection, otherwise known as excess abdominal adiposity, is associated with an increased risk of insulin resistance (a risk factor for type 2 diabetes) and heart disease. So how can I target this pesky belly fat? Despite what you read on the internet, there are no magic foods or workouts that target and burn just belly fat. When your body [...]

Tags: abdominal fat, belly fat, corporate welllness, myths|

Community Supported Agriculture (CSA) Programs

Community Supported Agriculture (CSA) Programs Read Time: 2 min 59 sec Nowadays, you may be taking fewer trips to the grocery store to practice good social distancing. More than ever, people are looking into alternative ways of shopping, ordering food, and eating in general. A great way to do this and support your local economy is through a Community Supported Agriculture (CSA) Program. CSA programs are a convenient way to access locally grown, seasonal produce, and food items. You may even try some new fruits and vegetables! Squash anyone? By participating in a CSA program, you can: Eat more fruits and vegetables Support your local community Access freshly harvested produce Support farmers and producers in your area Cut down on food waste Save money Spend less time in the grocery store What is a CSA Program? CSA programs allow consumers [...]

Tags: community supported agriculture, corporate wellness, CSA, food security|

Mediterranean Diet

Mediterranean Diet How many times have you told yourself “I’m going to start eating healthier” or “my new diet starts on Monday” only to follow the new plan for 3 or 4 weeks (days) and then fall back into old habits? It’s a common cycle that nearly everyone goes through at least once in their wellness journey. Often people are unable to stick with their new “clean eating plan” because the diet is too restrictive, expensive, or time consuming to follow. The Mediterranean Diet overcomes these problems and delivers a dietary approach that is health-promoting, flexible, and not overly restrictive. Most of us have probably heard or seen information about the Mediterranean diet - your doctor may have even recommended that you try it out - but why is it so popular? It’s endorsed by the American Heart Association (AHA) [...]

Tags: corporate wellness, diet, Mediterranean diet, recipes|

Working From Home: Mindful Snacking

Mindful Snacking With many of us sheltering at home, we tend to gravitate towards activities that keep us occupied. Sometimes we choose activities to escape the feeling of boredom. They give us a reason to break from work or serve as a distraction from stress and difficult emotions. During these times, snacking may become a frequent habit. It is important to recognize that snacking is not inherently “good” or “bad.” The choice to include snacks in your diet should be based on your activity level, overall calorie needs, health goals, and medical conditions. One way to keep snacking in moderation and avoid unwanted snacking habits is to take a mindfulness approach. Mindfulness simply involves being aware of your body’s internal state (thoughts, feelings, motivation, etc.) without judgment. Setting Up Successful Snacking Routines 1. Listen to your hunger cues Your body [...]

Tags: corporate wellness, mindful eating, recipe, snacks, work from home|

Try a New Food: Spring Into Fresh Produce

Spring Into Fresh Produce Spring is just around the corner, which means a variety of in-season produce will become available and affordable. Fruits and vegetables are nutrient-dense foods – loaded with vitamins, minerals, fiber, and naturally low in fat and calories. Eating a balanced diet that incorporates a variety of fruits and vegetables has been shown to reduce the risk of developing heart disease, stroke, high blood pressure, type 2 diabetes and certain types of cancer. Despite knowing the significant health benefits fruits and vegetables have to offer, very few Americans eat enough of them. According to the CDC, only one out of ten adults meet the daily recommendations. The number of produce servings you should eat each day will vary based on age, sex, and total calorie needs. For most healthy adults, the registered dietitians at Be Well Solutions [...]

Tags: apricot, asparagus, broccoli, corporate wellness, fruit, recipe, vegetables|

Eat Right, Bite By Bite

Eat Right, Bite by Bite March is National Nutrition Month® and the theme this year is to Eat Right, Bite by Bite. This theme reminds us that making small changes, one bite at a time, can help lead you to an overall healthier lifestyle. The Academy of Nutrition and Dietetics encourages you during National Nutrition Month® to focus on the themes below. Week 1: Eat a variety of nutritious foods every day! Include healthful foods from all food groups. Hydrate healthfully. Learn how to read the Nutrition Facts Panel. Practice portion control. Take time to enjoy your food. Week 2: Plan your meals each week! Use a grocery list to shop for healthful foods. Be menu-savvy when dining out. Choose healthful recipes to make during the week. Enjoy healthful eating at school and at work. Plan healthful eating while traveling. [...]

Tags: clean eating, corporate wellness, dietitian, national nutrition month, nutirtion, RD, RDN, weight loss|

Fact or Fiction: Salt

I don’t put salt on my food, so I don’t have to worry about sodium. Fiction. Sodium is found in more than just the saltshaker. In fact, over 70% of sodium in the American diet comes from processed, packaged, and restaurant foods. Sodium is added to a variety of popular foods during processing and preparation. As a result, most Americans consume double the amount of recommended sodium each day. Excess sodium intake can lead to high blood pressure which increases the risk of heart disease, stroke, and kidney disease. The good news is that making simple changes can help you stomp out excess sodium in your meals and snacks. What are the top food sources of sodium? Sodium is found in many processed foods including bread, pizza, sandwiches, soups, tacos, condiments (soy sauce, salad dressing, etc.), snack foods (pretzels, chips, [...]

Tags: blood pressure, clean eating, corporate wellness, dash diet, diet myths, food myths, high blood pressure, HTN, hypertension, nutrition, salt, salt shaker, sodium|

Heart Healthy Recipe: Slow Cooker Turkey and Black Bean Chili

Slow Cooker Turkey and Black Bean Chili This chili recipe is packed with black beans rich in soluble fiber, which may help lower LDL (“bad”) cholesterol. It also utilizes no-salt-added canned items and dried herbs that are not only affordable but heart-healthy as well. Ingredients 2 lbs. ground, skinless turkey breast 2 cans no-salt-added black beans (rinsed, drained) 1/2 tsp crushed red pepper flakes 1 can no-salt-added, diced tomato (undrained) 2 cans no-salt-added tomato sauce 1 cup frozen whole kernel corn 1 Tbsp cumin 1 Tbsp chili powder 2 tsp dried oregano (crumbled) 2 tsp ground coriander 4 medium garlic cloves (minced) Directions Place ingredients in crockpot. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Dietitian Tips Pair this meal with a serving of veggies and a whole-grain roll or brown rice to create a balanced meal. Can’t find no salt or sodium added beans? Rinse the [...]

Tags: chili, clean eating, corporate wellness, crockpot, heart healthy, low fat, nutrition, recipe, slow cooker|

Try a New Food: Comforting Black Bean Veggie Soup

Comforting Black Bean Veggie Soup January is National Soup Month! There is nothing better than cozying up with a hot bowl of soup on a cold winter’s day. You might be tempted to reach for your favorite canned variety. But many canned soups are loaded with sodium. Excessive sodium intake may elevate blood pressure and increase your risk of heart disease. The worst canned soup offenders pack over half a day’s worth of sodium into a single 90 calorie serving. Not to mention, you’ll probably finish an entire two-serving can as a quick meal, exceeding daily sodium recommendations from the American Heart Association—in just one meal! We prefer preparing our homemade favorites in large batches, then freeze leftovers in single portions inside Ziploc bags. All it takes is a quick thaw and reheat in the microwave to enjoy our favorite [...]

Tags: clean eating, corporate wellness, low fat, nutrition, recipe, soup, vegan, vegetarian|

Try a New Food: Fruit Salad with In-Season Citrus

Fruit Salad with In-Season Citrus We may have only been chasing winter’s fleeting daylight for about a month, but if you’re anything like us, you could use a dose of in-season sunshine. For those who aren’t getting any, the Cara Cara orange offers a little taste of summer in the winter, when it conveniently comes to harvest December through May. From the outside, Cara Caras may look like a run of the mill citrus, but don’t judge a book by its cover. Beneath its easy-to-peel skin, you’ll find deep, pink-grapefruit colored flesh that’s super juicy, low in acid, and seedless. Flavor-wise, imagine a cross between a naval orange and tangerine but throw in a hint of berries. Not to mention, Cara Cara oranges are nutrient-dense, just like other citrus fruits. One medium Cara Cara orange provides 1 ½ days’ worth [...]

Tags: clean eating, corporate welllness, fruit, fruit salad, low fat, recipe|