Tag: Article

Reliable Fuel for When You’re in a Hurry

Posted on by Sarah Kesseli

While you don’t need to wait for the New Year to establish resolutions for yourself, January normally ushers in a wave of motivation and a “go get ‘em” attitude for many. Whether you’re planning to tackle a big project at work for a promotion, build a healthier habit of physical activity a few times per week, or resolving to be more active in your community, many of these activities cause life to become a bit busier. Yet, that shouldn’t mean that nutrition and healthy fueling go by the wayside!

So, to help you ensure that good nutrition is still a part of your efforts to create and conquer a new goal, we’re sharing some tips for reliable fuel to eat when life gets a little hurried.

Breakfast

It’s oftentimes cited as the meal most difficult to squeeze into a busy morning, but the benefits of breakfast are many! With a little pre-planning you can be out the door quickly, but with a properly nourished body.

  •  Overnight Oats: an excellent gab-and-go option that can be made the night before for a day of mobile fuel. Oats provide soluble fiber to fill you up and sustain your energy levels throughout those important early morning meetings. Get creative with the toppings- add some nuts for protein, fresh fruit for essential vitamins and minerals, and something fun, like shredded coconut!
  • Breakfast Burritos: a one-handed way to spice up your morning. Eggs are amazingly versatile and can be cooked in a microwave to save major time. While the eggs are being cooked, simply layer a tortilla with some pre-chopped pico de gallo and a slice of cheese, then spoon on the eggs, wrap, and go! Or if even more strapped for time, microwave a Sriracha Scramble while you’re packing your bags for the office.
  • Frozen to Hot Oatmeal: if bringing your breakfast from home isn’t an option, is there a way you can fit it in at work? If your office has a freezer, the Organic Unsweetened Steel Cut Oatmeal can be reheated at work in a mere 3 minutes. With a jar of nut butter at your desk to add a spoonful of plant-protein, this breakfast practically makes itself.

Lunch

Lunch is one of those meals that is either the biggest meal of a person’s day or it can get skipped all together; however, one that’s too large can leave you feeling sluggish, whereas not eating anything could turn you into a ravenous fridge-raider later that night. Try finding a balance with these easy lunch options that can fit in between the day’s tasks.

Snack Plate: toss some odds and ends into a lunch box and call it a midday meal. A few snack items from each food group can make up a nutritious lunch in no time at all. Try whole grain crackers, some slices of cheese, a piece of fruit, and an easy vegetable like baby carrots or pre-sliced bell pepper strips.

Dinner Again: stash some food from last night’s dinner in a container for your next day’s lunch. The mindset of “cook once, eat twice” is ideal for when on a time crunch. These leftovers could be anything from a soup that needs to be quickly reheated at work, to a salad of left over roasted veggies, quinoa, and chickpeas that can be eaten cold in between juggling kids and activities.

Heated Up Healthy: when you don’t have time to pack lunch, but would prefer to not turn to fast food, grab a healthy frozen option that only takes minutes in a microwave. A Chicken Black Bean Bowl could be your answer to good nutrition in a hurry!

Dinner

The end of the day undoubtedly brings more chaos- wrapping up work, picking up kids, and walking the dog- so dinner needs to be fast and painless. To make that happen, let others do the work for you!

Sheet Pan Meals: grab a large sheet pan and let your oven do the rest of the work. Toss your favorite vegetables in olive oil, lay them alongside some seasoned chicken breasts, and bake for 20-30 minutes. While it’s cooking, go help your kids with homework, and come back to a fully cooked, fuss-free dinner.

Slow Cooker: dinner could be ready and waiting for you with the help of a crock-pot. Dump in the ingredients for your favorite soup or chili in the morning, let it simmer all day, and walk into dinner already taken care of.

Halfway to Dinner: pick up something like a rotisserie chicken or pre-cooked salmon filets from the deli counter to get half of the dinner figured out. Using a pre-cooked protein saves time and let’s you focus on other, equally easy, dinner tasks such as putting together a green salad and cooking up brown rice.

Snacks

Let’s say all of your planning for quick and easy meals didn’t go, well, to plan. Snacks on the go can be an answer to reliable fuel if chosen wisely.

Energy Bites: making up a batch of portable energy bites over the weekend could save you on a particularly busy day. Typically made with dates, nuts, and extras like hemp seeds, coconut flakes, or chocolate chips, these bites can be calorie dense and packed with healthy fats and protein to satisfy a midday hunger pang.

Roasted Chickpeas: a portable option that’s plant based. Protein snacks are great to sustain hunger and energy levels, but so many are perishable (think cheese, yogurt, cottage cheese). Roasted chickpea snacks are now sold pre-packaged, are a great crunchy snack option, and come in a variety of exciting flavors.

Fruit and a Friend: toss an apple or banana into your bag or desk drawer, but don’t forget its protein friend! Some dry roasted almonds, pistachios, or a squeezable peanut butter packet are great additions to a crunchy fruit snack

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Article Courtesy of: Casey Seiden MS, RD,CDE 

Pre and Post Workout Nutrition For Optimal Health

Posted on by Sarah Kesseli

As the New Year rolls in there is one thing that is sure to happen: the gym gets SO much busier! As a year-round gym-goer myself, rather than seeing the extra foot traffic and machine usage as a nuisance I see it in a positive light. I love that so many people are thinking about their physical health and making time for a sweat session! 

Whether you’re adding a new fitness routine in as part of your New Year’s resolution or if you’re continuing your usual routine it’s important to make sure your nutrition is being considered, too.  Making sure you are adequately fueling your body will help you to achieve your fitness goals in a healthy and safe way. Here are three key nutrition tips to fuel your active lifestyle!

  1. Pre-Workout Fuel: Before working out it is important to give your body the energy to actually do the workout. This is best done by focusing on giving your body carbohydrates, while also adding in little protein. The carbohydrates are most important for giving you energy and the protein will allow your muscles to begin repairing. You might try toast and peanut butter, cereal and milk, oatmeal, or a yogurt cup.
  2. Post–Workout Fuel: Just as it’s important to give your body proper nutrition before you workout, it’s just as important to give it the energy it needs to recover. Your muscles need protein to help them repair, and when they’re given adequate nutrition after exercise they will repair even stronger than they were! Our muscles also deplete their energy stores during exercise, which will need to be replaced. After a workout make sure to focus on consuming protein to really help those muscles repair while adding in some carbohydrates to restore your energy. Some great options are chocolate milk, greek yogurt and granola, a burrito, or a turkey sandwich.
  3. Hydration: Giving yourself enough water is something that is often forgotten. However, it’s so important when you’re physically active! Water is needed for our bodies to produce sweat, which helps to keep us cool and prevent overheating during workouts. Not consuming enough water can also lead to muscle fatigue and cramping, not ideal during a workout! It’s a good idea to keep a water bottle on you to sip on before, during and after exercise.

Now, you may also be wondering what the best strategy is for nutrition in order to reach your fitness goals. There are so many out there like calorie counting, macro counting, sticking to a paleo diet, etc. So, what should you do? My advice, and personal experience is none of the above. I highly recommend adapting an intuitive eating approach to nutrition.

When you stick to strict food rules, such as “X” number of calories a day, only allowing yourself so much of each macro, or avoiding food groups you can set you up for developing a disordered eating pattern, and possibly lead to an eating disorder. As someone who has personally recovered from a  6 -year struggle with an eating disorder, it has become my passion to help others avoid this.

What is intuitive eating? To put it simply, intuitive eating is normal eating. It’s about learning to understand which foods make your body feel it’s best, in turn allowing it to function optimally and help you achieve your fitness goals. Intuitive eating is not a diet, it is a sustainable way of eating. This last part is key. Intuitive eating is NOT a diet.  Research has consistently shown that 95% of diets don’t work and that the end result is usually MORE weight gain! Additionally, diets cause stress, anxiety, and frustration. And I don’t know about you, but that is not something I need more of in my life! I’m guessing you don’t either.

So, with intuitive eating, you may be thinking you’ll simply eat cookies and cake all the time. Well, this isn’t exactly true. At first, you may consume higher amounts of these foods, which is necessary for your body to realize that these foods are not restricted, they are not bad, and they can have them whenever they want. Once your body realizes this there is less of a desire for these foods because they’re no longer seen as “off limits”, which only makes us want them even more. Additionally, you’ll begin to realize which foods fuel your body optimally, such as a balanced diet of fruits, vegetables, protein, grains and, for many, dairy. By learning to eat intuitively you’ll also find your “set point weight”. This is the weight that your body wants to be and can maintain effortlessly, without thought.

After learning to become an intuitive eater I can personally say that I am in the best shape of my life. By learning to listen to my body I have been able to gain more muscle and strength that I ever was able to when I followed food rules and restrictions. No two bodies are the same and no one can possible know what your body needs besides YOU. That is why it is so important to become in-tune with your body and learn to listen to what it is telling you it needs. Our bodies are pretty smart about what they need, but we have to listen to them in order to get that information.

Another benefit from becoming an intuitive eater is the mental space you’ll gain. Counting calories or macros or constantly thinking about what foods you can and cannot eat takes SO much energy! When you become and intuitive eater you will spend less time thinking about food and spend more time and energy living! For instance, when you’re in your fitness class or lifting weights you can focus on the workout you are doing rather than being consumed with food thoughts. This will actually allow you to have a better workout since you’ll be able to focus on the here-and-now!

So, as we start the New Year, and likely new fitness routines, let’s focus on fueling our body optimally without food rules and restrictions! You’ll find yourself much more healthy and happy!

Article courtesy of: Colleen Christensen, R.D.

Cozy Self-Care Rituals to Try During the Holidays

Posted on by Sarah Kesseli

It’s the most wonderful time of the year — yet it also might be one of the most stressful. The holidays are usually jam-packed with stuff — ranging from lots of food and family time to holiday parties, evening events, gift giving, and trips to visit loved ones.

When you jam a lot of good into a month or so, it begins to take a toll on your mental and physical health. Whether you love or loathe the holidays, you’re going to undoubtedly feel tired, stressed, and most likely in need for some solo chill time.

It’s important to take care of yourself so you can stay energized and joyful as we head towards the new year! Rather than simply describing a few typical self-care tips, here are some especially comfy ones you can do to feel extra cozy and cared-for this holiday season.

7 Cozy Self-Care Rituals for the Holidays

Meditate lying down. Meditating is a hard but super rewarding habit to form. Yet no matter how seasoned of a meditator you are, it’s sometimes uncomfortable! (I’ve been there: trying to keep my back upright, my shoulders relaxed, and instead I’m thinking about my aching spine and hips.) I recently discovered that meditating while lying down allows me to focus way more on my breathing than my body. It’s also way more comfortable! So give it a whirl; lie down on a soft floor (carpet works great) and focus on counting your inhales and exhales. For some guided support, use an app like Headspace or Calm. Keep it cozy by wearing warm socks, and if you have it, turn on a diffuser that’s filled with peppermint and lavender oil to really set the mood.

Enjoy a cup of tea before bed. Tea is scientifically proven to be calming and relaxing while packing a punch when it comes to nutritional benefits. In the cold months, get into the habit of sipping on some herbal teas, which can be great for fighting colds, boosting your immune system, and improving digestion. And if you’re anything like me, you’re probably eating a bit more than you normally do during the holidays — so anything to help your stomach digest food is an A+ in my book!

Take a warm bath with essential oils. Nobody can bother you when you’re in the bathroom. Put your tub to good use and start taking more bubble baths! The warm water will soothe your body and mind, and the quiet time will allow you to disconnect from others. Leave your phone behind and take a book with you to the bath instead. For some extra calming effects, add a drop or two of eucalyptus oil. You’ll feel like you’re at a spa.

Up the ante on your sleep. Sleep is always super important, but it might be even more critical during the holidays. Stay cognizant of how many Zzz’s you’re getting a night, and try not to lose sleep no matter how packed your schedule might be. Squeezing in some afternoon naps may help, too, so if you have the flexibility to doze off for a bit during the day, take advantage of that as a way to recharge.

Try yin yoga. Yoga is always a great tool for relaxing your mind. Yin is especially a helpful way to give yourself some self-love. Yin Yoga involves variations of seated and supine poses that are typically held for 3 to 5 minutes, with the goal of accessing deeper layers of the fascia tissues. It’s both intense and extremely rejuvenating; you’ll leave the class feeling like you have a new set of muscles!

Do things by candlelight. For some reason, the flickering of a candle adds a mood to the room that’s both calming and soothing. Decorate your home with candles throughout the house, and use them when you’re reading at night, while you’re taking said bubble bath, or when you’re having a romantic dinner with friends or loved ones. Dim the lights and break out the wicks — the atmosphere it creates will most certainly make your spirits soar.

Eat well with room for indulgence. Food is often the main attraction during the holidays. And while nobody can argue that holiday cookies aren’t delicious, the number of sweets and salts we eat can become stressful. Rather than worrying about an uptick in your cookie consumption, give yourself a healthy bout of room for indulging, while focusing on eating healthy whenever possible. You can eat that extra slice of pie, and then perhaps make yourself a healthful veggie omelet the next morning. Maybe skip the second glass of wine and instead make a cup of hot tea to enjoy before bed.

At the end of the day, the holidays are all about balance: balancing social stuff with solo-time, eating both salads and sweets, and checking in with yourself to see if you’re taking on too much. Hopefully, these self-care suggestions can help you feel a little bit more ease and allow you to enjoy all the fun and love that encompasses this time of the year.

3 Snow Day Workouts Anyone Can Enjoy

Posted on by Sarah Kesseli

Let’s set the scene. You wake up snuggled under your warm bed. You had grand plans the night before to get a good workout in today, but once you wake up, you look out the window and see it: snow. Piled high. There’s been a snow storm.

While it’s perfectly reasonable to use snow days as a chance to stay inside all day, that doesn’t mean you still can’t get your heart rate up. Without equipment, coaches, or studios, consider dedicating just 20-30 minutes of your snow day to your body and mind.

Continue reading for a few different snow day workouts to get the heart pumping before you jump back into sweats and enjoy the rest of the day on the couch with some Netflix. We’re not judging — we’ll be right beside you!

3 Snow Day Workouts Anyone Can Enjoy

HIIT(high-intensity interval training) is a great way to do a lot with a little. It involves alternate spurts of vigorous activity with short recovery periods to burn lots of calories in less time. Whether you’re a fitness pro or just startingout, HIIT can be adapted to anyone. The key to doing HIIT well is doing the moves with proper form, so don’t rush too quickly through them, but also don’t move too slowly. Listen to your body to find the right pace and rhythm.

20-minute No Equipment HIIT Routine

Here’s a 20-minute HIIT routine you can do practically anywhere. Go through this sequence four times, and do each exercise/move for 45 seconds. Rest between moves for 15 seconds.

Push-ups: To do a traditional push-up, start with your hands shoulder-width apart in plank pose. Bend your elbows and lower toward the ground, keeping your elbows at a 45-degree angle to your body. To modify (no shame!) try doing them with your knees on the ground.


Squats: Stand up straight with your feet hip-width apart. Make sure to keep your feet directly under your hips, and place your hands on your hips. Tighten your core as you start to sit, lowing your booty to the floor.

Mountain climbers: Get into a plank position, and then bring your right knee to your right shoulder. Switch sides. Start moving faster so it’s as if you’re running in place, though in plank formation!

Tricep dips: You’ll need a low table or chair for this one. Place your hands on either said chair or table with your back facing it. Put your legs straight out and hold onto your surface with your palms. Lower as far as you can, bending from the elbows. Come back up. You should feel this in, surprise, your triceps.


Jumping lunge. Start standing tall with your feet staggered, your right foot a bit in front of your left. Keep your knees bent in a slight lunge. Push off the bottom of both feet into a jump, and switch the position of your feet mid-air, landing in a basic lunge with your right leg in front. Without stopping, repeat this movement, alternating which leg is in front.

The Science-Backed 7-Minute Workout

If you’re crunched for time (to start baking cookies…) then you can, at the very least, do this 7-minute workout. The sequence first became known in 2013, when The New York Times published the workout, along with some scientific validation behind it. This workout includes 12 exercises and calls for a chair, a wall, and your own body weight. Each exercise should be done for 30 seconds with only a few seconds of rest between each.

  1. Jumping jacks
  2. Wall sits
  3. Push up
  4. Abdominal crunch
  5. Step-up to chair
  6. Squats
  7. Tricep dips
  8. Planks
  9. High knees running in place
  10. Lunge
  11. Push up with rotation
  12. Side plank

If you’re feeling fiery, repeat this sequence as many times as you fancy!

Stay-Inside Yoga Flow

If you’re not feeling anything too intense, not a problem at all. You can still move a bit with a nice yoga sequence in order to relax your muscles, stretch your ligaments, and clear your head. There are a ton of resources online to find the exact type of flow for you, from something more restorative to one that is a bit more intense. Youtube is a hub for many yoga recordings you can listen to (and watch!) or you can also download an app, like FitStar Yoga or Daily Yoga. The sky’s the limit when it comes to free resources, so get downloading and down-dogging!

After your snow day workout is complete, give yourself a nice pat on the back. You deserve to cozy up and enjoy the rest of your afternoon inside, staying nice and warm. However, if you’re really looking for more, you can always shovel the driveway —that counts as a workout, too!

How To Start Meal Prepping

Posted on by Sarah Kesseli

Often times, the biggest thing getting in the way of a healthy and hearty meal is, well, cooking it. Yet if one of your commitments to yourself in 2019 is to eat well, this has to include getting your healthy game on in the kitchen.

One of the most powerful and helpful ways to eat well without the hassle is to meal prep. By dedicating some time in the kitchen to prepare, plan, and prep healthy creations, you’ll thank yourself for weeks, or even months to come. Here’s your foolproof guide to meal prep like a pro and fill your plates with healthful and nutrient-rich food every day and night.

Your 8-Step Guide to Meal Prep Paradise

Create a schedule. The most important part of meal prepping is creating a schedule that works for you — and sticking to it. Many people tend to meal prep for a chunk of the afternoon on Sunday in order to have meals for the week. Others love doing it on Wednesdays. It doesn’t really matter when the meal prepping happens, just as long as it gets done. And sticking to the same day and time every week helps make it a habit and a fun tradition.

Start with good containers. When you meal prep, you’ll have a lot to store away. It sounds silly, but having handy containers, from various-sized Tupperware to mason jars and Ziplock bags, will become your number one friend once everything is ready to get stored away. Make sure you have an array of sizes for your food, from tiny Tupperware for dressings and toasted nuts to large containers for cooked rice or quinoa.

Get your kitchen in order. A clean and organized kitchen is a very, very happy kitchen. Start with a clean space, and clear off all your counter space. Invest in a few cutting boards, good knives, and the appliances you like, like a blender, food processor, rice cooker, and crockpot.

 

Prep your entertainment. You’ll likely be spending at least a few hours in the kitchen, so get yourself psyched with some good entertainment. This could be listening to a book on tape, tuning into a podcast, or having a special meal prep playlist on Spotify. If your entertainment comes from other people, recruit helpers in the kitchen: partners, friends, children, or neighbors! 

Stock up on staples. While every week’s creations might look different, they will probably all include some of the same ingredients. Considering buying certain staples in bulk, like olive oil, various vinegar, uncooked grains (oatmeal, rice, quinoa, couscous), salt and pepper, bags of frozen spinach, bread crumbs, canned beans and veggies, maple syrup — the list goes on! You’ll have a good idea of what you’ll use based on the foods you typically like to make. Over time, buying in bulk will save you lots of time and money.

Build a meal list for the week. Now that you are stocked with staples, it’s time to get the rest of the ingredients. The easiest way to get exactly what you need from the store is to decide which meals you’ll be making. For example, if you have a list that contains sweet potato soup, Mediterranean quinoa salad, turkey burgers, spinach and ricotta pizza, and a buddha bowl, it’ll be easy to break those meals down and notate every ingredient you’ll need to get if it’s not already in the pantry or fridge.

Master multi-tasking. You’ll most likely be making a lot of meals. Instead of focusing on one thing at a time, get into multi-tasking mode! While onions are softening in the pan, get your ingredients chopped for whatever is going in the crockpot. As one thing is cooking, another thing can be stirring. The beauty of multiple cutting boards and burners, along with enough counter space, means you can work on a bunch of things all at once and finish in half the time.

Freeze, freeze, freeze! After you’ve cooked everything up (congrats!) it’s time to decide what goes in the fridge and what goes in the freezer. While preparing meals for the week is great, others like to prepare vats of soups, burgers, and stuffed peppers that can go straight in the freezer and be ready for those evenings when you simply don’t want to cook. Freezing food is never a bad idea, just remember to defrost anything ahead of time that you plan on eating that day.

If you can accomplish these eight steps, then consider yourself a meal prep mastermind! Not only will you save time and money, but you’ll also be able to eat healthier with way fewer road blocks in your way — building amazing and healthy habits for the new year.

Superfoods for Preventing Colds

Posted on by Sarah Kesseli

We hate to break it to you, but it’s officially fall, which means winter is right around the corner. And depending on where you live, the cold temps might already be in full swing. Cold weather often comes with cold and flu season, too, a sad side effect to the approaching holidays, snow-filled days, and opportunities to cozy up next to a fireplace.

Don’t let cold-season sideline you from the snuggly temps that are approaching! Luckily, certain foods can help stifle those sneezes, runny noses, and yucky flus we’re unfortunately vulnerable to catch as the seasons shift.

Here are nine foods that will help strengthen your immune system during the cooler weather months. They’re also quite delicious and versatile, so you shouldn’t have a problem fitting them onto your plates and into your diet.

Eat This, Not That

Soup

If you feel a cold coming on, soup is a great way to combat feeling crumby. In addition to it feeling comforting and warm, you can add so many different things to the pot that have immune-boosting qualities. Chicken noodle soup is a classic, and for good reason — chicken is filled with zinc and iron, and carrots are rich vitamin C. These are all nutrients your body needs to fight off toxins and germs. The broth also helps secrete mucus which protects the body against new germs coming in. An ultimate immune boosting soup includes ingredients that we’ll mention below, but we’ll tell you them now: kale, bok choy, shiitake mushrooms, turmeric, and garlic. Lastly, it goes without saying that soup simply helps soothe your body.

Mushrooms

Mushrooms are often thought of as medicinal since they’re naturally grown and have a lot of amazing health benefits. In addition to keeping your immune system in check, they’re also amazing at boosting brain power, packing a punch of antioxidants into your body, and even helping with your hormones. There are a lot of different mushrooms out there. Skip the white button ones you often see in the grocery aisle and choose ones that are more “exotic” sounding that contain potent phytonutrients. These include mushrooms like shiitake, reishi, enoki, and maitake. You can add them to soup, stir fry’s, salads, or sautee them in olive oil and enjoy as a side dish!

Green tea

Green tea has a laundry list of health benefits, one of which is boosting our immunity. Tea is filled with polyphenols, which are plant antioxidants that help protect your body against colds and flus, and can even speed up the healing process if you’re already sick. One of the most powerful parts of green tea is a compound called EEGCG. Not only does it help speed up your metabolism, it also wards off infections. And here’s an amazing bonus: EGCGs have been shown to inhibit the growth of cancer cells. And just like soup, tea is warm and cozy to consume, and will make you feel good simply by sipping it.

Oranges

Vitamin C for the win! Vitamin C is important for cold prevention because it stimulates the function of your white blood cells that attack foreign bacteria and viruses that enter our bodies. In other words, Vitamin C helps reduce our chances of getting sick. Other citrus fruits, like grapefruit, lemons, and limes, are packed with vitamins as well. The best part is it doesn’t take much to get the vitamins you need; just one orange contains 120 percent of our recommended dietary intake. Slice up an orange and eat it on the go, add it to an Asian salad, or throw it in a smoothie! Just don’t only rely on orange juice as your source of Vitamin C; fruit juices contain a lot of sugar that your body doesn’t really need.

Honey

The sweet thing about honey is it can help soothe your throat and keep coughing at a minimum. Plus, the phytonutrients in raw honey are known for having antibacterial and anti-viral properties that can give your immune system a healthy boost and ward off colds and flus. Honey also provides a natural shot of energy, and its antioxidants can fight bad cholesterol and free radicals in the body. Add a spoonful to your morning oatmeal, use it as a sweetener in coffee or tea, or add some to a morning slice of toast!

Garlic

Garlic is filled with potent antioxidants that block germs and keep your body protected. This pungent-tasting bulb also has antiviral, antifungal, and antibacterial properties that prevent sickness. The superstar is allicin, garlic’s key compound that has all those potent and germ-fighting properties. The best way to capture all of garlic’s health benefits is to eat it raw. While they might be too potent for most, you can try chopping it up and adding olive oil and salt for a raw garlic “dip.” Another option that’s a little easier to swallow is adding raw garlic to homemade guacamole or hummus. Of course, you can cook it too, adding sauteed garlic to nearly any savory dish for a burst of flavor while fighting off pesky germs.

Sweet potato

Similar to oranges and other citrus fruits, sweet potatoes have high amounts of vitamin C. That said, sweet potatoes also contain a large amount of  beta-carotene, which scientists say helps increase help increase “T cell activity,” which help fight infection. Lastly, Vitamin A is also found in sweet potatoes, which strengthen our mucus membranes found in the nose and throat. You can bake, roast, or pan fry potatoes. They’re also great in soups and on salads. And if you’re feeling really creative, use them as a base in a homemade veggie burger!

Ginger

Ginger is spicy, warming, and full of flavor. It also breaks down mucus in our bodies which helps clear the respiratory tract and feel less congested. Ginger also contains those well-known phytochemicals that fight off viruses and keep colds far away. You can make your own ginger tea with raw ginger or add it to virtually any stir-fry or soup. And if you have a sweet tooth, treat yo’self and make an immune-boosting sweet potato pie baked with ginger. Extra points if you use honey as your sweetener!

Yogurt

Last but not least: yogurt. Yogurt is filled with probiotics which is “good bacteria” your body needs to ward away bad bacteria in your body. That bad bacteria can easily make you sick by weakening your immune system. Just beware of yogurts that are filled with added sugars. The easiest thing you can do is buy unsweetened yogurt and add a touch of sweetness with immune-boosting honey.

Nobody likes getting sick. While sometimes it might feel inevitable, there are natural things you can do for your body that’ll help protect you from feeling crummy. In addition to your diet, also make sure to stay super hydrated, avoid processed foods, and get a good amount of sleep every night!

9 Smart Ways To Reduce Back To School Stress

Posted on by Sarah Kesseli

9 Smart Ways To Reduce Back To School Stress

It seems like in a blink of an eye summer has ended and back-to-school is calling our name.

Saying goodbye to summer is always bittersweet, and getting back into school mode can be a stressful transition — especially when we’re used to the long and oftentimes lazy days of summer. You could be stressed about having to get back into the classroom (are midterms really that close?) adjusting to dorm living or commuting, new social situations, and more. Luckily, we have some tips below that can help reduce some of these common anxieties so you can make the most of your new semester.

Remember: The start of the school year is a chance to begin anew and kick off the school year in good spirits. A new semester is a path of exciting opportunities that will give you room to grow, allow you to make new friends and solidify current friendships, and become more confident in yourself. There’s a way to shift a stressed mind to one that is more optimistic and excited. Here are some tools to help you ease your mind.

 

9 Ways to Reduce School Stress

Here are nine tips you can incorporate today to make this start of the school year less stressful and more fun.

 

Get on a new sleep schedule. There’s a good chance your summer sleep schedule is different than your school sleep schedule. While it might be hard to say goodbye to long nights out and sleeping in, it’s important to get your body on a new sleep schedule that accommodates your classes, activities, and still allows you to get those 7-8 hours a night. Don’t wait to get on a new schedule, and try your best to keep this schedule every day, no matter when your first class starts. If you go to bed and wake up at the same time every morning, your body will better adapt to this sleep schedule and you’ll feel less tired and more energetic throughout the day.

 

Tackle your assignments in manageable pieces. You might find yourself easily overloaded with essays, papers, exams, and reading assignments. Instead of feeling overwhelmed, try to break your work down into management portions. For example, if you need a read an entire book in a week, focus on how many pages you need to read a day. If you have to complete an essay, don’t sit down to try and write the entire thing in one go. Set yourself smaller goals, like research, write an outline, and complete an introduction paragraph. You can also reward yourself after you finish each milestone!

 

Don’t rush your mornings. School mornings are notorious for being rushed; how fast can you chow down on a bowl of cheerios in the dining hall before making your 8AM class? Or worse, some skip breakfast in order to get extra sleep. Instead, we recommend making the most of your mornings and slowing down. Give yourself ample time to wake up, make a cup of coffee or tea, and even find time for meditation, journaling, or any other morning routine that calms your mind before getting thrown into the chaos of the day. Then, be mindful of breakfast, and choose something with a good mix of protein and carbs to keep you satisfied and to give you a good boost of energy. This could be a veggie omelette, bowl of oats, or some whole-grain toast with almond butter and jam.

 

Start with a fresh wardrobe. There’s nothing like a little retail therapy to turn lemons into lemonade. To start school off on the right foot, treat yourself to some new clothes and accessories. This could be a fun pair of shoes or sneakers, a new backpack, or even a killer pair of sunglasses. Focus on what makes you feel confident, comfortable, and authentic. Who knows, you might become more excited for your 8AM math class if you’re pumped to wear a brand new jacket.

 

Organize supplies. Get all your papers, pencils, bags and other supplies in order! You’ll probably be bombarded with a lot of “books”, too: textbooks, notebooks, Macbooks, and book-books. Set up your desk area so all your supplies are easy to reach and are organized in a way that helps you, versus causes you more stress. A decluttered desk often leads to a decluttered mind.

 

Journal about last year. When you’re kicking off the new semester, a helpful thing you can do is remember and recall all the wonderful experiences that happened during your last school year. Find a moment to journal about the good times — the class events, your favorite teachers, the evening parties, and all the new and cool things you learned. Forcing yourself to literally write down good memories from school will help get you excited and eager to relive those experiences in the semester ahead.

 

Breathe! Whenever you’re under stress, one of the most convenient tools you can use is your own breath. If you find yourself getting anxious, try closing your eyes and inhaling for a count of five. Hold your breath at the top for five seconds, and then exhale for five more counts. Do a few rounds of this and see if your heart rate starts to go down. You can also incorporate mindful breathing in your daily life, whether that’s through a meditation practice or going to a yoga studio.

 

Find a good extracurricular. If you’re one of those bookworms who spends most of your time in the library, remember that school is an experience that goes beyond your classes. Try to join an activity as a way to meet new people and put your physical body or creative mind to work. This could be a range of things, from a club sports team to a music group, art club, or advocacy group.

 

Plan a long weekend away. Treat yourself to a weekend away to decompress, unplug, and have something to look forward to when you’re in the middle of cramming for your next exam. Luckily, there are a handful of holidays in the fall, and your school might even have designated days off where you can go away for a few days to hit the restart button.

 

Take one — of all — of these tips into consideration as you head full-force into the new school year. You’d be surprised to realize that a few, small and subtle changes can really lower your stress levels and make you feel excited to tackle the semester in high spirits!

Gut Health & Good Vibes: 7 Foods For A Healthy Gut

Posted on by Sarah Kesseli

Clean gut, happy gut. That’s what they say, right?! While it might not be the sexiest of topics, our gut health is connected to so many other aspects of our health and well-being. The bacteria that lives in our digestive tracts — microbiomes — can have a big impact on our overall health, from inflammation levels and fat loss to anxiety and depression.

To maintain great gut health, doctors say it’s best to eat foods that contain lots of fiber, probiotics, and prebiotics. Let’s break those terms down quickly for you:

Fiber: Fiber is a plant-based nutrient that helps regulate the speed at which food moves through our gut. It’s actually an indigestible part of plant foods that travel through our digestive system, absorbing water and improving our bowel movements.

Probiotics: These are “good” live microorganisms that can combat “bad,” infection-causing microbes. Probiotics are naturally occurring and have shown to fight off digestive disorders and upset stomachs.

Prebiotics: While probiotics are live, beneficial bacteria, pre-biotics are non-digestible fibers found in foods like bananas, onions, and garlic. Prebiotics go through a fermentation process in our digestive tract that helps increase the number of good bacteria in our digestive system.

Now, let’s dive into seven foods that are essential for a healthy and happy gut.

Eat This, Not That, for a Healthy Gut

Kimchi.

Kimchi a staple side dish from Korean cuisine. It’s made from salted and fermented vegetables, such as radishes and  napa cabbage. The magic of kimchi occurs because it’s fermented, which is what makes it a probiotic. It’s also a great source of fiber, too. You can find kimchi at many Korean restaurants, or you can get creative and make it in your own kitchen. As an easy (and just as good-for-you) alternative, make your own sauerkraut. Simply combine sliced cabbage with kosher salt and then cover for a minimum of three days. The bacteria on the cabbage leaves will ferment the vegetable’s natural sugars into lactic acid, creating powerful probiotic qualities for your gut.

Legumes.

Okay, this isn’t a single food item, but all legumes are really good for your gut, so we have to mention them all. Think: chickpeas, lentils, navy beans, split peas, and white beans. The protein, fiber, and carbohydrates in legumes are found to exert beneficial effects when it comes to GI.. However, soaking beans before cooking them makes them less likely to cause bloating and gas, so stick to making your legumes from scratch versus buying the canned version. Legumes go great on summer salads, with quinoa or rice, or inside a tasty burrito.

Garlic.

Here’s an example of a prebiotic food to add to your grocery list. Garlic promotes the growth of beneficial bacteria called bifidobacteria, which is found in the gut. It also prevents disease-promoting bacteria from growing in our digestive system. The beauty of garlic is you can add it to almost anything (well, maybe not ice-cream) and it only makes your dish taste better. You can roast it, pan fry it, or even eat it raw. There’s never a bad time to eat garlic bread either, so do it knowing you’re treating your gut well!

Berries.

These small, versatile fruits pack a punch when it comes to health benefits. Raspberries, blueberries, and blackberries are all filled with antioxidants, fiber, and naturally-occurring sugars. Their fiber content also helps promote a healthy digestive tract. Top them on a morning bowl of oatmeal (for extra fiber!) eat them straight from the carton, or indulge in a homemade mixed-berry pie.

Barley, bran, and bulgur.

These three “B” grains are whole grains that are chock-full of fiber to ensure things stay movin’ and groovin’ down below. All of these grains are forms of soluble fiber and have shown to help with bowel irregularities while lowering the risk for developing diverticular disease. Many of these grains are found in other foods, like cereals, soups, or risotto. You can also find them on their own in a grocery store and cook them to your liking. Top these cooked grains with healthy veggies and a yummy homemade dressing.

Almonds.

Almonds are another prebiotic food that helps improve our digestive health by increasing levels of the “good” bacteria found in our gut. Lucky for us, almonds are also chock-full of other awesome health benefits, helping to lower blood sugar levels, reduced blood pressure, and support maintaining a healthy weight. Snack on them raw, add them to a bowl of oatmeal, or slice them up and include in an Asian stir-fry.

Yogurt and kefir: Another probiotic option for your gut is a fermented dairy food, like yogurt and kefir. These are both cultured milk products that are known for their tart and slightly sour taste. They contain beneficial bacteria that help break down sugars, making them easier to digest while helping to fight off gastrointestinal diseases. Kefir has a thinner consistency than yogurt and is typically sold as a beverage, whereas yogurt is thicker and normally eaten with a spoon. While both are great for gut health, kefir typically contains three times the amount of probiotic cultures than yogurt.

What’s interesting about this list is there are many ways to combine these ingredients into one larger meal that will be super healthy for your gut. Almonds with yogurt? Legumes with barley? Kimchi with berries? (Okay, maybe not that last one.) All of this is to say that these foods — plus many more — are great as standalone food items for your gut, but make an even better contribution to your health if they’re part of a larger meal. Don’t be shy when it comes to eating fiber, probiotics, and prebiotics. Your gut will surely thank you.

Foods That Harm Your Gut

Now that we know a handful of foods and nutrients that promote a healthy gut, it’s also important to learn about certain foods we should avoid that can add more harm than good to our digestive tract. Foods that are heavy in gluten (white bread, pasta, etc) are said to increase inflammation in the body and cause uncomfortable bloating. Soy products, like tofu and edamame, are often mass-produced and are genetically modified (GMO), which can lead to dysbiosis (an imbalance in your GI tract) and leaky gut. Corn is another tricky food that often contains GMOs and can make things funky in our digestive systems. Lastly, stay away from excess sugar! Sugar can cause a lot if issues in our gut, feeding on bad bacteria, causing yeast growth, and helping promote dysbiosis.

At the end of the day, if you focus on fresh, organic, and whole foods, you can count on your body being fed with the right nutrients for a healthy body. Focus on a smart balance of fiber, protein, and carbs, and add in pro and prebiotics to the mix.

Seven Summer Superfoods To Help You Beat The Heat

Posted on by Sarah Kesseli

Seven Summer Superfoods To Help You Beat The Heat

With summer in full swing, there is no shortage of fresh produce that is good for your body and also quite tasty. An extra benefit of certain superfoods is they can literally refresh you, which is much needed this time of year when the temps skyrocket and you’re craving flavorful foods that will make you feel hydrated, light, and satisfied.

We’ve rounded up our top seven summer superfoods that are perfect to eat this time of year. Continue reading to learn about all the nutritional benefits you’ll receive from them, along with creative ways you can fit them into every meal.

 

Cherries

Cherries are filled with antioxidants and anti-inflammatory compounds that can ward off chronic illnesses like heart disease, cancer, diabetes, and obesity. If you’re an athlete, tart cherries — and specifically tart cherry juice — use their anti-inflammatory properties to help reduce pain and recover faster after a hard workout. Another cool benefit is cherries have a lower glycemic index than other fruits, meaning they are less likely to trigger spikes and crashes in your blood sugar and insulin levels. Diabetics, rejoice!

Cherry pie, scones, or crumbles are a classic way to enjoy this summer superfruit. For something a bit healthier, add cherries to a stone-fruit salad, which would include peaches, nectarines, plums, and apricots. Top with sliced almonds for some added protein. For a yummy summer cocktail (or mocktail!) muddle four pitted cherries with fresh lemon and lime juice, a handful of mint leaves, and ½ ounce of simple syrup. For those who are 21 and older, enjoy with a shot of rum and a dash of bitters.

 

Blueberries

Fresh, frozen, raw, or cooked — blueberries are delicious in any form. They are also filled with fiber, potassium, folate, vitamin C, and vitamin B6. This is a lot to take in, but basically, all of these nutrients help with heart and skin health, bone strength, blood pressure, and cancer prevention. They are known to help with mental health, too.

Use blueberries for any of your baking needs — whether that’s muffins, scones, pies, biscuits, or waffles. For something that can serve as a side, add them to a salad with goat cheese, red onion, and fresh tomatoes over greens. And if you’re looking to get crazy-creative, consider adding them to pizza! Bake them with whipped ricotta and caramelized shallots, or cook up a dessert pizza with sweet cream-cheese sauce. Of course, you can never go wrong with eating them raw, one handful at a time.

 

Raspberries

Raspberries are a versatile and super flavorful berry that when in season, can easily become an addicting snack. These berries pack a punch when it comes to nutrients, too; they contain specific antioxidants which are known to fight cancer, heart and circulatory disease, and age-related decline. These antioxidants include Vitamin C, quercetin, and gallic acid. Raspberries are also high in something called ellagic acid, which is a chemo-preventative. If that’s not enough, they also contain anti-inflammatory properties. Not bad for something that tastes so good.

Enjoy raspberries on their own, in a fruit salad, or mixed in with your morning bowl of oatmeal (seriously, try it). You can cook raspberries, too! Unlike strawberries, raspberries don’t sag when you cook them, making them a great option for homemade jam or jelly. To do so, bake a pint of raspberries with sugar (use equal weight for both the berry and the sugar) at 325 degrees for approximately 20 minutes. This is a quick and easy way to make homemade jam! You can also bake a raspberry pie, or top them on a light and airy angel food cake.

 

Peaches

Peaches are filled with vitamins — 10 in fact! Eating just one peach will render 10 different vitamins: A, C, E, K, and six B complex vitamins. Vitamin A is great for eye health, Vitamin C and E are powerful antioxidants, and Vitamin K helps to prevent blood clots. Vitamin B complex punches various and specific health benefits, all of which help convert our food into fuel so we can stay energized throughout the day. Peaches also include a hefty load of fiber and potassium!

Just like raspberries, you can’t go wrong eating a peach straight out of your hand. They also work super well as a peach pie, crumble, or cobbler. However, if you’re craving something savory and out-of-the-box, one of our favorites is a grilled cheese and peach sandwich. You can either lightly cook the peach in a pan (grill for 2-3 minutes on each side) or you can add them raw to the cheesy, melty goodness. Lastly, for something that’s super simple yet still a party-impressor, you can grill an entire peach on the barbecue. Simply remove the pit and brush each side with olive oil. Grill cut-side down for 4-5 minutes over medium heat. Flip and cook the other side and until you see those desirable grill marks.

 

Watermelon

Here’s a cool fact about watermelons: They are 92% water. Still, this by no means makes this fruit taste boring. They have enough natural sugar to satisfy your taste buds and keep you feeling hydrated and refreshed. Another interesting benefit of watermelon is they are super low in calories. One cup renders 42 calories. In that same cup, you’ll also receive a handful of vitamins and minerals like Vitamin C, A, Potassium, Magnesium, and Vitamins B1, B5, and B6.

The easiest way to eat watermelon is by simply cutting it up and enjoying. You can also cut the watermelon up into cubes, and add red onion, feta, and mint for a classic watermelon salad. Shrimp salads with watermelon is a party favorite, as are big slices of watermelon with mint and lime sprinkled on top. If you want to get really hydrated, place chunks of watermelon into an ice cube tray, and play the tray in the freezer. Now you’ll have watermelon ice cubes, which will add a little pizazz to your plain glass of water.

 

Asparagus

While we’re mainly focusing on fruits, we can’t ignore some refreshingly-delicious veggies to add to this list. Asparagus is filled with a ton of nutrients and is especially fresh in the summertime. Their spears are a great source of Vitamin K, which is important for bone health and blood clotting. Asparagus also contains antioxidants which fight heart disease, diabetes, and cancer.

A favorite way to eat asparagus is to grill or roast them (cook at 425 for 12-15 minutes), followed by refrigerating them. The cold and cooked spears go great on their own as a side dish or are equally as yummy chopped up with fresh cherry tomatoes and a sweet balsamic vinegar. They also cook super well in frittatas or inside a breakfast burrito if you’re looking to change up your morning bowl of cereal.

 

Cucumber

Last but not least: cucumbers. If you’re looking for something refreshing and light to eat, look no further than this veggie, which, as you know, is where the “cool as a cucumber” phrase got its name. Similar to watermelon, cucumbers are filled with water — some say up to 95%. They are chock full of Vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, have anti-inflammatory properties, contain antioxidant superpowers, and can even manage mental health.

For the ultimate rehydration, consider juicing a cucumber. Add an apple, lemon, and ginger, to give it some kick and a hint of sweetness. Slice them up raw in any type of salad, or put your chef’s hat on and get creative. Grill some hearty bread, and add burrata, sliced cucumbers, and mashed fava beans on top for the ultimate toast. Or, take another superfruit — peaches — and grill them alongside raw cucumbers, making a sweet and savory salad that will easily become a fan favorite.

 

When you head to the kitchen this summer, focus on fresh fruits and veggies that are locally sourced and chock full of vitamins, refreshing flavors, and great taste. You’ll soon realize there are infinite`ways to incorporate these superfruits and foods into every single meal.

Meats Free From Antibiotics: Why Do They Matter?

Posted on by Sarah Kesseli

Meats Free From Antibiotics: Why Do They Matter?

Consuming meat continues to be a hot health topic. Is it healthy? And how can it be healthier — better for the animals, our environment, and our bodies?

Antibiotic–free meat became high on our radar back in 2015 when Subway announced they were going to begin only serving only animal proteins that have never been treated with antibiotics. Since then, antibiotic-free meats have become popular vernacular in the health and food world. But what does it truly mean? And how does it differ from the other labels we see, like organic, grass-fed certified, and others?

This article will break down everything about meat, how it can be treated, and why animal protein free from antibiotics is an important label to look for in the grocery aisle and on your food menu.

Why Do People Use Antibiotics & Why Are They Harmful?

Here’s a not-so-fun fact: Out of all the antibiotics used in the United States, it’s estimated that 80% are given to animals in their feed or water. Antibiotics are typically used to promote growth or to prevent diseases — both factors that often result from animals being overcrowded and existing in unhygienic and poor living conditions.

The problem with using these antibiotics is they can result in “superbugs,” which are bacteria that have evolved over time to resist these antibiotics. Another term for these “superbugs” is “antibiotic resistance.” When the animal is being slaughtered, these superbugs end up in the animal’s meat, and often in the consumer’s kitchen. The next place they end up? Our own bodies.

This bacterial resistance can result in life-threatening illnesses and is now one of the most urgent threats to our health. Antibiotic-resistant bacteria can cause dangerous illnesses; once we have them in us, we are more vulnerable to developing antibiotic-resistant infections. Moreover, antibiotic-resistant bacteria are typically more expensive and challenging to treat. The more alarming fact is the CDC reports that 2 million people are infected and 23,000 people will die from antibiotic-resistant bacteria — every single year.

Still, there is hope. There currently is no government ban on giving animals antibiotics, but there are actions we can take. We can support farming practices that don’t use antibiotics and practice other farming methods, like organic and certified humane. The question is this — how do we know what meat is raised in a healthy and safe environment?

How to Shop and Eat Better Meat

Not all meat is created (and raised) equal. The next time you want some meat, here are the labels you should look for and what they mean.

Certified Organic. Meat (and fruits and veggies!) that are labeled organic must check the most health boxes. Organic food is defined as food grown from a farming system that avoids human-made fertilizers and pesticides, and most organic foods must generally follow guidelines like avoiding synthetic chemicals (fertilizers, pesticides, antibiotics, and food additives) and being physically distant from non-organic products. Organic farmers also undergo regular on-site inspections. For organic meat specifically, the meat cannot be treated with hormones or antibiotics and must be fed only organically grown feed that does not contain any animal byproducts, persistent pesticides, or chemical fertilizers. Organic meat animals (think: “happy cows”) have to have access to the outdoors, too.

Raised Without Antibiotics. This means exactly what you’d think: No antibiotics of any kind were used — whether in their feed, water, or by injection— in the raising of that animal. This includes ionophores, which are antibiotics that are used only in animals and not used in medicine for humans. This label also certifies that animals that become sick and require antibiotics are removed from the “no antibiotic” grouping of animals and are not processed with the “raised without antibiotics” label. One interesting difference between this label and organic is that producers send documentation to the USDA to support their “no antibiotic” claim, but there are no inspections and audits unlike organic meats and produce. The one caveat is this: If there is also a USDA Process Verified label on the package, this means that USDA inspectors have indeed visited the farm to confirm no antibiotics were used. However, you don’t need this extra label to deem your meat as “raised without antibiotics.”

No Medically Important Antibiotics. This one’s a little different from “Raised Without Antibiotics.” This label means that antibiotics only used to treat people (for medically inclined folks, this includes amoxicillin, erythromycin, and tetracycline) have never been used on animals. This, then, does not include the ionophores antibiotic we explained above. In other words, this allows for the use of antibiotics that aren’t used on humans, which can still lead to the antibiotic-resistant issue.

No Critically Important Antibiotics. This label means that no animals were given antibiotics that are claimed as “medically important” within human medicine. You probably won’t see this label very often, but if you do, it’s best to find meat that has the entire “raised without antibiotics” seal instead.

No Growth-Promoting Antibiotics. If you’ve ever picked up a  Shady Brook Farms or Honeysuckle package, you might recognize this seal. The “no growth-promoting antibiotics” label means that no antibiotics were fed to the animal for one sole purpose — to speed up growth. This means that antibiotics could still have been used to help prevent the animal from becoming sick. The weirdest part is that technically, all antibiotics can be used to prevent illness, so this practice hardly an improvement over the current standards in the meat industry.

American Grassfed Certified. This label means that animals were only given grass and forages like hay, for its entire life. They are also raised on pasture versus having to eat in a feedlot. However, there’s a caveat here, too. The label is regulated by the USDA’s Food Safety and Inspection Services (FSIS), a third party regulator, and it isn’t strictly enforced. More importantly, this label refers only to the animal’s diet. Animals can still receive antibiotics and other hormones from an injection. Lastly, this label only refers to beef, bison, goat, lamb, and sheep — chicken or turkey are excluded.

Certified Humane. Being “Certified Humane” means that the animal was never confined in a cage or crate. This doesn’t mean they have access to a pasture or an antibiotic-free diet. In fact, antibiotics can be used to treat a sick animal. However, the benefit here is the label means the animals were slaughtered “with minimal suffering.”

Everyone Benefits

While no meat is created equal, it’s also apparent that no label is created equal either. While organic and antibiotic-free labels are best, all of these labels above are better than the industry standard, which is arguably dangerous for our animals, our environment, and our health.

Moreover, not only is antibiotic-free, organic, or other humane labels safe for the consumer. A recent Consumer Reports survey found that of over 1,000 people, 43 percent said they “always or often” buy meat raised without antibiotics at the grocery store. Moreover, nearly 6 in 10 people are more likely to eat at a restaurant if the meat and poultry were raised without antibiotics. They would pay more for a “no-antibiotic” burger, too/. This means that antibiotic-free meat is beneficial for farmers, grocers, and chefs — so they should get on the antibiotic-free train, too.