nutrition Archives - Page 7 of 9

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|

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 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|

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|

Cast a Line for Sustainable Seafood

If the planet’s health is top of mind, you’ve likely considered the environmental impact of the food you eat. According to the EAT-Lancet report (download the summary here) global adoption of a flexitarian diet is best for conserving planetary health while meeting our growing population’s nutritional needs. A flexitarian diet is one that includes generous amounts of plant-based foods and moderate amounts of meat, poultry, and seafood. In other words, replacing animal foods in your diet with plant foods can help us meet the needs of our current population without compromising the future generation’s ability to meet their own. While a flexitarian diet is environmentally sustainable itself, responsible sourcing of its components, especially the animal-based ones, can make an even bigger impact. Identifying sustainable seafood—an important source of protein, vitamin B12, and vitamin D in the flexitarian diet—can be challenging. [...]

Tags: ASC, BAP, clean eating, corporate wellenss, localcatch, MSC, nutrition, seafood, seafoodnutrition, sustainable|

Sleep Health: Melatonin

Do you sleep soundly every night? According to the Centers for Disease Control and Prevention, approximately 35% of U.S. adults do not get enough sleep on a regular basis! If you’ve ever looked for a solution for your sleep struggle, you’ve probably heard about melatonin. It’s a hormone produced naturally in various parts of the body, but primarily in the pineal gland (located near the center of the brain). Melatonin is also a widely available and commonly used dietary supplement that may provide relief from specific sleep disorders. Here’s how melatonin works in the body. When the hypothalamus (in the brain) receives a signal from your retinas (in your eyes) that nighttime is imminent (i.e., darkness in your environment), it signals the pineal gland to release melatonin. Once melatonin enters your blood and cerebrospinal fluid, it travels to distant parts [...]

Tags: calm, clean eating, corporate wellness, melatonin, nutrition, sleep, supplement, supplementation|

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|

Munch Through March Madness

If you’re one of the 97+ million U.S. viewers of NCAA’s March Madness, you’re bound to be tempted by typical gameday snacks. Wing orders alone increase by 24% during the tournament, and if your favorite team loses, you’re more likely to indulge in a variety of gameday treats. Pizza and dessert orders also increase by 19% and 9%, respectively, following losses versus wins. But what about the beer? Three and a half million extra cases of it are produced in March to keep up with demand. It’s already easy to overeat traditional gameday foods (pizza, wings, chips, dips, and desserts) that are notoriously high in salt, sugar, and fat. It's a combination that fires-up our brain’s reward center and steers us towards overeating and unintended weight gain. Add distracted eating to the mix during March Madness, and you’re even more [...]

Tags: march madness, nutrition, recipes, snacks, tailgate|

Banana Toast

Stuck in a breakfast or snack rut? Mix things up with banana and whole grain bread! Read below to find out more about this winning combination. If you’ve ever made avocado toast, you’ll be a banana toast pro! If you have them, choose greenish, slightly unripe bananas for this recipe since they contain higher concentrations of prebiotic fiber compared to their fully ripe counterpart. Spot prebiotic-rich, slightly unripe bananas at the grocery store by looking for green tips with minimal brown freckling. Ripe bananas, on the other hand, are thoroughly yellow and lightly flecked with brown spots. While bananas are a nutritious choice at any stage of ripeness, less ripe bananas have additional gastrointestinal benefits. That’s because fewer starches have been converted to sugar through ripening, resulting in more indigestible prebiotic fiber (and milder sweetness). Prebiotic fiber—also known as resistant [...]

Tags: clean eating, corporate wellness, nutrition, recipe|

Event: Ohio Safety Congress & Expo

High Risk: Finding Your Wellness Program Purpose Date: Wednesday, March 9, 2016 Our Presenter: Bill Frankel, Executive Vice President and Principal of Be Well Solutions As health issues expand across the country, more and more companies are feeling the burden of an unhealthy workforce. Higher health insurance costs, increased absenteeism, reduced work productivity all affect your bottom-line. Today, learn about: • The Financial Toll on Corporate America o Indirect Cost and Direct Cost of Poor Health • Making a Case for Wellness o Reduction in Risk Factors = Reduction in Health Care Costs • Wellness that Works: Essential Elements o Selecting the Right Wellness Program for Your Organization • 2016: Updates to the ACA, Alternative Standards and Technology • Wellness for YOU: It’s Never Too Late to Begin Your Journey Into Wellness For more information, please visit https://www.bwc.ohio.gov/employer/programs/safety/SafetyCongress.asp