Recipe Archives - Page 3 of 4 - Be Well Solutions

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|

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|

Try a New Food: Seasonal Side Dishes

Seasonal Side Dishes Fall has arrived, and with it comes an abundance of hearty, seasonal produce. What are your favorites? Pumpkins and apples might get the spotlight, but so many other fruits and veggies hit their prime once colder weather arrives. Look out for some of the highest quality cruciferous veggies, squash, root veggies, pears, grapes, and pomegranates in the coming months. Seasonal fruits and vegetables tend to pack the most flavor since they’re often sourced locally and get to ripen on the vine rather than a truck. In some cases, local produce requires less travel to reach your grocery store, farmers’ market, or restaurant meal, which can mean fewer transportation-related greenhouse gas emissions. And whether you’re buying at a farmer’s market or grocery store, their abundance in the marketplace means a lower cost to you. This time of the [...]

Tags: autumn, clean eating, corporate wellness, fall foods, nutrition, recipe, seasonal sidedish, side dish, squash, sweet potato|

Try a New Food: Celebrate National Watermelon Day

Celebrate National Watermelon Day If you haven’t already enjoyed America’s most consumed melon this summer, August is the perfect time to start. August 3rd is National Watermelon Day! First harvested 5000 years ago in Egypt where it still grows wild today, the drought-tolerant watermelon was prized for its ability to hold large amounts of fluid in a convenient package. It made the perfect companion for long treks in the desert! Today, 96 countries cultivate watermelon across the globe. China is the world’s top producer because Asian cuisine makes use of all parts of the melon. The rind is commonly used as a vegetable in stir-fries, pickles, and stews! Watermelon is nutritious Watermelon is a nutrient-dense plant food, and therefore, part of the foundation of a healthy diet. The nutrient components of watermelon work together to provide a synergistic effect that [...]

Tags: clean eating, corporate wellness, fruit, nutrition, watermelon, watermelon day|

Grill More Fruits and Veggies

This summer (and July Fourth!) we encourage you to think beyond traditional cookout favorites and make room for more grill-able vegetables and fruits. Not only are they budget-friendly and abundant in the summer (find a farmers’ market near you), but adding perfectly charred produce to your plate tastes great and can benefit your health. Diets based on minimally processed plant foods can lower your risk of heart attack and stroke, help control blood glucose (sugar) levels, prevent weight gain, lower cholesterol, and more! The protection fruits and vegetables provide is in part due to the high amount of fiber and the wide array of vitamins, minerals, and antioxidants they contain. You need a total of at least four-and-a-half cups of vegetables and fruits (2 ½ cups vegetables plus 2 cups fruit) daily to see these health benefits. Let grilling—a quick [...]

Tags: barbecue, barbeque, cook-out, corporate wellness, fruit, grill, produce, vegetables|

Nutrient Synergy

As Registered Dietitians, “whole foods first” is our philosophy! When it comes to meeting your nutrient needs, eating a diet rich in whole foods (fruits, vegetables, whole grains, legumes, beans, nuts and seeds) is the best approach. Isolated nutrients, such as those found in supplements, don’t appear to have the same beneficial impacts as whole foods. Although we are unsure why whole foods have greater positive effects in the body, recent research suggests there could be a synergistic effect happening between all the nutrients found in that food. Food is a symphony, and no one nutrient plays a solo. A synergistic effect in one or more whole foods occurs when the sum of two or more nutrients creates a potential health benefit. For example, an apple contains many different components—naturally occurring sugars; complex carbohydrates; soluble and insoluble fiber; protein; vitamin [...]

Tags: clean eating, corporate wellness, nutrition, whole foods|

Try a New Food

Everyday Mediterranean You may not be able to relax on the beaches of Crete or watch the sunset in Oía, but you can enjoy the delicious benefits of the Mediterranean right here at home. The Mediterranean diet has been ranked as 2019’s overall best diet by health experts after years of research into its health benefits. The landmark PREDIMED (Prevention with Mediterranean diet) clinical trials reported that a Mediterranean-style eating pattern may lower incidence of major cardiovascular events, like heart attacks, stroke, and death from heart disease by thirty-percent. A 30% risk reduction is as effective as some prescription statin medications! These findings were further strengthened following corrections to participant randomization protocols in 2018. Mediterranean-style eating has also been linked to lower peripheral artery disease risk, healthier body weight and blood sugars, decreased Alzheimer’s disease risk, and decreased risk for [...]

Tags: bean, beans, clean eating, corporate wellness, dairy, fruit, healthy food, legumes, olive oil, peas, vegetables, whole grain|