clean eating Archives - Page 2 of 5

Heart Month-Boosting Soluble Fiber to Knock Down LDL

February is American Heart Month. There are so many ways to be proactive in taking care of your heart health such as exercising, managing stress, reducing sodium intake, switching to healthy fats, and increasing your soluble fiber intake. Are you wondering to yourself “What is soluble fiber?” Soluble fiber lowers LDL (lousy, bad) cholesterol and is found naturally in many types of foods. Try adding soluble fiber rich foods into your meals to help support your heart. Sources of Soluble Fiber Vegetables Certain fruits and vegetables are higher in soluble fiber than others. Brussels sprouts, carrots, winter squash, broccoli, peas, etc. provide soluble fiber. Be inspired by the rainbow when picking produce. Choose different colors to give your body a variety of nutrients. Try this penne pasta dish that is loaded with soluble rich foods including broccoli and garbanzo [...]

Tags: cholesterol, clean eating, dash diet, fiber, heart month, ldl, nutrition, SOLUBLE FIBER|

Salmon Rice Bowl Recipe

Coming up in February is American Heart Month! Any movements such as walking, biking, and other exercises that increase our heart rate can improve cardiovascular health. Good nutrition can also impact our hearts in a positive way. Ways to improve heart health through eating include: Less saturated fats such as butter, lard, and animal products Lower sodium foods like fruits, vegetables, nuts, seeds, and legumes More fatty fish like salmon, cod, and mahi-mahi are high in omega-3 fatty acids Below is a recipe that includes salmon, brown rice, and vegetables that are perfect for a heart-healthy diet! Salmon Rice Bowl Prep: 15 minutes Cook: 15 minutes Servings: 2 Salmon Ingredients: 6oz Salmon Filet (3oz for each bowl) 1 teaspoon minced garlic ½ teaspoon ground pepper 1 Tablespoon lemon juice Rice Bowl Ingredients: 1 cup brown basmati rice or other brown [...]

Tags: brown rice, clean eating, corporate wellness, heart health, recipe, salmon|

2022 Food Trends

Just as fashion trends come and go throughout the years, food trends are no different! 2022 is here and experts have narrowed down the food trends to watch out for. Trend-watchers and foodies alike are predicting a focus on sustainability, more spice, and entertaining galore. While you are probably tired of hearing social media trends like 2021's baked feta pasta and nature's cereal, rest assured 2022 food trends will extend far beyond the corners of your phone. Almost 2 years into the coronavirus pandemic, you'll notice many of the trends pivoting to meet the needs of our "new normal". While other trends are just fun! Think: life with fewer boundaries and tables filled with loved ones. More Nostalgia Food that reminds us of good childhood memories like grandma's pasta sauce or the apple pie after school snack can also [...]

Tags: charcuterie board, clean eating, corporate welllness, dinner party, food trends, grandmas recipe, nostalgic eating, nutrition, Reducetarianism, spice, spices, sustainability, take-out, trends|

Nutrition and Thyroid Health

"I can't lose weight because I have thyroid problems". You have probably heard this complaint time and time again from others. Although some may eye roll this comment and chalk it up as an "excuse" to getting healthy, your friends are actually not wrong. It's estimated that nearly 12% of Americans will develop a thyroid condition in their lifetime which can lead to excessive weight loss or gain. In fact, more than half (60%) of folks with thyroid disease are unaware they even have an issue. Although the exact cause of disease formation is unknown, the thyroid has a profound impact on our body's metabolism which can cause a slew of problems if not managed. Facts About the Thyroid The thyroid gland is a butterfly-shaped organ located at the front of the neck. Although small, this gland affects [...]

Tags: clean eating, corporate wellness, hashimoto. hyperthyroid, hypothyroid, nutrition, thyroid|

Thyroid Awareness Month

Happy January and Thyroid Awareness Month! New Year’s resolutions are usually weight oriented. So let’s talk about one of the many reasons people have challenges with weight gain. Thyroid tests are not routine for most doctors to order. The best way to tell if your thyroid is working correctly is to be aware of the signs and symptoms of thyroid disease. Thyroid diseases are relatively common, affecting up to 20 million Americans. Allow us to give you some basic facts about this important little gland. The thyroid gland is a relatively small gland that is found in the neck right below our Adams Apple. To appreciate the importance of thyroid health, we must first understand hormones. Hormones are chemical messengers that provide signals to the rest of our body to keep us alive and functioning well. The thyroid gland [...]

Tags: clean eating, corporate wellness, hashimoto, hyperthyroid, hypothyroid, nutrition, thyroid|

Healthy Pumpkin Spice Latte

Needing a PSL? Fall brings around the ever-devoured and sought after Pumpkin Spice Latte (PSL). However, a drive through the Starbucks coffee line will have you consuming nearly 14 grams of fat and 50 grams of sugar. Instead, opt for making your own PSL at home with brewed hot coffee and low-calorie dairy free milk. Prep time: 5 minutes Cook time: 5 minutes Servings: 1 Ingredients 8 ounces brewed coffee or 1-2 shots of espresso ½ cup unsweetened vanilla almond milk 3 tablespoons canned pumpkin or homemade pumpkin puree ½ teaspoon pumpkin pie spice ½ teaspoon vanilla 2 teaspoons maple syrup, or sweetener of choice Sprinkle of cinnamon Instructions With a handheld frother or blender: In a cup or saucepan, mix together almond milk and pumpkin and cook over medium heat on the stove top or microwave for 35-45 seconds. [...]

Tags: clean eating, coffee, corporate wellness, fancy coffee, nutrition, PSL, recipe, starbucks|

Healthy Holiday Swaps

The holiday’s are a time for gathering with loved ones to celebrate the season. It’s also a time for lots of food. For somebody who is monitoring their calories and watching their weight, it can be hard to turn down all of the delicious holiday dishes. However, making simple adjustments to traditional recipes can be a sure fire way to avoid the dreaded holiday weight gain. You can still enjoy your favorite meals by swapping out ingredients for healthier alternatives! Gravy Swaps Gravy atop a mountain of food is typically loaded with extra calories, saturated fat, and sodium. Fortunately, you can still add gravy to your holiday menu by making your own. Add together some low-sodium turkey or chicken broth, skim milk, and fresh herbs. You’d never guess this combination has fewer calories than the traditional recipe. Casserole Swaps The [...]

Tags: casserole, clean eating, corporate wellness, cranberry, cranberry sauce, gravy, healthy holidays, holiday recipes, nutrition, pumpkin pie, recipe, stuffing|

Guide: Healthy Meal Planning

How can you save money, free-up time, and be healthier? Meal planning! Food prepared at home eliminates eating out at a restaurant that would cost double the price. Preparing meals before the busy work week allows time for fun activities. Health benefits include: less saturated fats, sodium, and added sugars. Plan a Menu by Building a Balanced Meal When it comes to meal planning it is all about balance, variety, and moderation. These are the daily recommendations for adults according to the Dietary Guidelines for Americans: Vegetables: 2 ½ cups Fruit: 2 cups Whole Grain: 6 oz Protein: 5 ½ oz Dairy/Calcium Containing Beverage: 3 cups Other considerations: Added Sugar: Less than 6 teaspoons per day for females and 9 teaspoons per day for males Saturated Fat: Total of 5-6% of total calories each day Sodium/Salt: Less than 2,300mg per [...]

Tags: clean eating, corporate wellness, healthy meals, meal planning, nutrition|

Thanksgiving Nacho’s

November 6th is National Nacho Day! Thanksgiving is also in November, so why not combine the two together as a fun and delicious twist on two classics? Nachos are known for their cheesy, creamy texture and spicy flavor which can be high in calories and fat. This dish can be made healthier by using lean proteins like ground turkey, leftover turkey from Thanksgiving, or beans to reduce fats. Beans are high in fiber which can be beneficial for lowering cholesterol. Thanksgiving leftovers can be boring but reusing foods for this dish can help eliminate waste while also tasting different. Try out this festive dish today! Thanksgiving Nachos Prep: 10 minutes Cook: 15 minutes Serving: 1 Nacho Ingredients: 10 sweet potato or pumpkin tortilla chips 2 oz of lean ground turkey cooked or pinto beans (or 1 oz of both) Salt [...]

Tags: clean eating, corporate wellness, lean meat, left over turkey, left overs, leftovers, nachos, national nacho day, nutrition, what to do with left over turkey, what to do with leftover turkey|

Stress-Free Office Snacks

Everyone has workdays that everything just feels out of control! Perhaps you have too much on your plate or you got a disagreeable email. Unfortunately, work stress is inevitable. And during these stressful times, most of us are tempted to reach for a snack to calm and comfort. Believe it or not, there is a scientific reason for this phenomenon! When we become stressed, our cortisol levels rise and our bodies naturally respond by going into “fight or flight” mode. As cortisol levels rise, our blood sugar drops causing us to crave carbohydrates to help refuel. Thus, we end up looking for a quick sweet fix like a candy bar or cookies. But looking for a refined carbohydrate will not solve your body’s response. In fact, sugar will lead to a spike in blood sugar, causing more stress. To [...]

Tags: clean eating, comfort food, corporate wellness, nutrition, snacks, stress eating|