clean eating Archives - Page 4 of 5

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|

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|

Indulging Without Overeating

Indulging Without Overeating Just when life feels stressful enough, the holidays arrive. For many, this time to unwind and relax, yet people commonly describe their stress levels as “very” or “somewhat” elevated from mid-November into the New Year. Pressure from finances, buying the right gifts, and a disrupted eating and exercise routine can drive some people to seek comfort or distraction in food. As a result, plans for an occasional indulgence may turn into an overeating habit. Making simple shifts in how you think about food might help. First and foremost, let go of the notion you need to punish or correct yourself for indulging. You can always return to your regular eating routine regardless of how much you ate or how much weight you may have gained through the holiday season. But if you find yourself stuck in a prolonged period [...]

Tags: clean eating, corporate wellness, hunger, mindful eating, nutrition|

Healthy Holidays: Holiday Food Safety Quick Tips

Holiday Food Safety Quick Tips When hosting friends and family—particularly our older loved ones, people with weakened immune systems, infants, and pregnant women—safe food handling should be top of mind. When mishandled, protein-rich holiday centerpieces, like the Thanksgiving turkey, can harbor severe amounts of illness-causing microorganisms. Here’s a plan to facilitate a safer and enjoyable holiday meal. Fresh meat, poultry, and fish Before you bring home a fresh turkey, ham, goose, roast, or fish, make space on the bottom shelf of the refrigerator where a leak-proof plate or platter can be used to prevent juices from dripping onto other items in the fridge. Make the meat, poultry, or fish the last item in you pick up at the grocery store to keep it cold for as long as possible. Place it in a plastic bag on the bottom rack of your [...]

Tags: clean eating, corporate wellness, food safety, holiday eating|

Healthier Halloween

Healthier Halloween Halloween is synonymous with candy, lots of it! Unlike other holidays, Halloween treats tend to linger well past October 31st, making plans for an occasional indulgence more of a challenge. Not to mention, Halloween is shortly followed by numerous other food-centered holidays that altogether cause the average American adult to gain 1-2 pounds each year! Instead of banning the treats or making them off-limits, start the holiday season mindfully by balancing candy with healthful foods and limiting how much candy makes it into the home. Whether you’re handing out candy or helping someone collect it, you can reduce cravings and the temptation to overindulge by having a nutritious meal or snack before you get started. If you’re already satisfied from a filling, nutrient-dense meal with vegetables, fruits, whole grains, and lean protein, temptations to overindulge will subside. As [...]

Tags: clean eating, corporate wellness, Halloween, halloween snacks, healthy halloween, nutrition, teal pumpkin|

Plant-Based Red Meat Consideration

Plant-Based Red Meat Considerations You can now find ultra-realistic plant-based hamburgers at national fast-food chains, and soon, realistic replacements for chicken and seafood. These foods offer critical environmental benefits since their production requires up to 99% less water, 46% less energy, and 93% less land than an equal amount of animal-based protein, according to industry-funded research. Still, their swift introduction into the marketplace didn't give enough time for well-designed scientific studies to assess their impact on our long-term health. As registered dietitians, here's what we're considering about the new plant-based red meat alternatives. Lack of Research In contrast to diets high in red meat and processed meats, plant-based diets generally reduce the risk for heart disease, high blood pressure, type 2 diabetes, and certain types of cancers. But research that came to these conclusions only considered conventional plant-based diets—ones that [...]

Tags: clean eating, corporate wellness program, red meat, vegan, vegetarian|

Plant-Based Omegas

Plant-Based Omegas One way to include more heart-healthy polyunsaturated fats in your diet is by replacing some servings of meat and poultry with seeds--they’re not just for birdfeeders! An example would be using a small amount of seeds like chia, flax, pumpkin, or hemp as toppings on salads or soups. Since they are high in calories, eat them in small portions. Seeds are especially important for individuals who do not consume meat or poultry because seeds also contain essential amino acids and minerals, including zinc, copper, and magnesium. Recently, chia and flax seeds have received particular attention due to their uniquely high amounts of omega-3 fatty acids, a type of polyunsaturated fat. You may have even seen statements in blog posts or on food labels about a serving of chia or flax seeds containing more omega-3s than a serving of [...]

Tags: chia seed, clean eating, corporate wellness, DHA, EPH, fat, flax seed, nutrition, omega, omega-3|