Tag: Blog

15 Tips For Taking Fitness Outside

Posted on by Sarah Kesseli

15 Tips For Taking Fitness Outside

With summer in full swing, we should take advantage of the outdoors — and not just for BBQs and backyard parties. While your fitness regime might currently consist of indoor gyms, yoga studios, or your own living room floor, it’s never a bad idea to head outside to break up a sweat.

We’re not just talking a jog around the block, either. There are countless ways you can burn calories and boost your heart rate outdoors that will tackle different muscle groups and work your body in different ways. Plus, many of these outside options will be free.

We spend way too much time inside, too. According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors. Not only does that sound stifling; spending too much time inside can lead to mental health issues and also make it harder to motivate ourselves to get outside and get moving.

Before we dive into tips and tricks to workout outside, it’s important to know a few of the cool health benefits of exercising outside. For instance:

You get lots of natural light exposure. Those LED lights in gyms just won’t cut it. Natural light is important for our health; research has found that natural light can help us be happier, healthier, and overall more productive. Natural light can also help combat SAD (Seasonal Affective Disorder) and a hefty dose of it will also expose us to more Vitamin D, a nutrient many of us are deficient in. Doctors suggest Vitamin D could protect us against things like osteoporosis, cancer, and depression. (Just make sure to use sunscreen!)

The air quality is a lot better. A little unknown fact is that indoor air pollution is often worse than outdoor pollution. So if you’re looking for something that is better for your lungs, go outside.

Being outside is simply more interesting. I don’t know about you, but I struggle to make it past 10 minutes on a treadmill as I stare at a bleak gym wall. Being outside in the sun with the beautiful outdoor landscape in view might motivate you through a tough workout. For whatever reason, an interval workout in the grass sounds way more doable than on an indoor track.

How to Use The Outdoors As Your Gym

Now, let’s dive into 15 tips for how to take your fitness regime out the door and into the beautiful world!

LOCATION, LOCATION, LOCATION:

Pick a reliable place. There are countless places to choose to do your workout. State parks, stadium stairs, local trails, and beaches are just a few options. Just make sure you do research beforehand and get some general, important information. Is this park open? Will the beach be overcrowded? Is there an entry fee? Are there any events happening that would close off part of the space? Make sure you do some quick due-diligence so you can walk, bike, or drive to your workout destination and not have to turn around.

Check the weather. This might seem obvious, but I’ve been known to drive 15 minutes to a beach, only to have it start pouring. Since you’re going outside, do a thorough read of the hour-by-hour forecast, and make sure there is no heavy rain or thunder in your near future. (However, a little rain never hurt anyone — just make sure to wear water-resistant exercise gear!)

Bring water and calories. Since you don’t have the luxury of water-fountains and vending machines, make sure you bring plenty of water with you and leave extra in your car. If you’re doing a particularly hard or long workout, bring a post-workout snack as well, whether that’s a piece of fruit, granola bar, or a sports gel.

Tell somewhere where you’re going. Always let someone know where you are headed, especially if you won’t be taking your phone with you. For example, if you’re planning on a one-hour trail run, tell someone where you’re going and when you expect to be back. It never hurts to be extra safe! Also, it’s best to workout when it’s light outside. (You’ll get more of that natural light!)

Check out local reviews. Maybe you go to the same park every week, or you’re at a loss for where you can exercise if you live in an urban setting. Whatever the case, use Google to your advantage! Check out reviews from other people to see what places might fare well for a workout. A quick Yelp review can help you know if a beach will be super crowded, if a local track will be open after the school day is over, or if a trail system near your house is no longer under construction.

Pick varied terrain. It’s important to ensure your fitness regime stays varied. So mix things up! Maybe try some circuit workouts on flat park grass one day, and then do a hill workout near a hilly suburb the next. If you have access to the ocean, try running on sand, too (your calves will feel that!). The trick is to make sure you don’t do the same type of outdoor workout every time you lace up your sneakers and head outside. So discover new outdoor places to play!

Check yo’self. If you’re heading to the woods and it’s tick season (hello, summer!) make sure to check yourself for any pesky bugs that might be stuck to your ankles, socks, or other articles of clothing. If you do find a tick, make sure to remove it right away (use tweezers and get the entire body, not just the head). If you’re concerned, make sure to seek medical attention right away.

WORKOUT OUTSIDE LIKE A PRO

Learn some bodyweight exercises. Bodyweight exercises are a great outdoor option because you literally need nothing besides a flat surface and some water to stay hydrated. These types of exercises include push-ups, mountain climbers, lunges, squats, curl-ups, burpees, and planks.

Download a good exercise app. If you want someone else to dictate your workout, there are luckily tons of great exercise apps you can download straight to your phone. (Some are even free!) They will also help keep you accountable and stick to the length of the workout, whether it’s 10 minutes or an hour long.

Get your HIIT on! HIIT, otherwise known as High-Intensity Interval Training, is a butt-busting workout that will whip you into shape, and can virtually be done anywhere. This is a type of workout that forces you to give a full, 100 percent effort in via fast and intense bursts of exercise, followed by short recovery. This will get your heart pumping and help burn more fat.

Find some steps. If you live near a local school or stadium, see if there are bleachers you can run up. This is a great simulated hill workout and will get your heart pumping and legs moving in no time.

Bring a friend. A little accountability goes a long way. Plus, it might be way easier to convince a friend to go for a run outside with you versus finding treadmills that are next to one another. Consider a weekly workout where you exercise with a friend every Wednesday evening, and follow it with a healthy bite to eat.

Leave your headphones at home. If you’re outside, you might as well experience it all! Avoid excess distractions like music and enjoy the natural sounds you’re surrounded in. Plus, it’s also the safe thing to do, especially if you’re running on trails or it’s getting dark out. Speaking of, if you’re doing your workout super early in the morning or after work, there’s a chance you’ll lose light. Always bring a headlamp with you for emergencies and in case you find yourself in the dark.

Bring some accessories. Just because you’re not in a gym doesn’t mean you can’t bring anything with you to elevate your workout. Consider taking a yoga mat, dumbbells, resistance bands, or medicine balls with you to exercise; we guarantee your backdrop will still be nicer than your basement walls.

Check for meetups! Do a little research to see if there is a Meetup, or any other organized exercise activity, happening near you. Oftentimes people will gather for local runs, outdoor yoga classes in the park, or other fun activities. Going with a group means you won’t have to plan the workout, either. You just have to show up!

With summer in full force, it’ll never hurt to get outside and get moving. Soak up the sun, rev up your heart rate, and reap the benefits of taking your fitness routine to the great outdoors.

Egg White Patty & Guacamole Breakfast Bagel

Posted on by Sarah Kesseli

Egg White Patty & Guacamole Breakfast Bagels are the way mornings were meant to start! Fresh bagels layered with easy homemade guacamole, 60-second egg white patties and finished off with fresh cilantro. It doesn’t get any easier! 

Egg White Patty & Guacamole Breakfast Bagel

No matter what time of day it is, breakfast is always a good idea! Don’t you agree? Whether you decide to give this epic breakfast bagel combo a try for breakfast, lunch, or dinner we guarantee that it will be delicious and satisfying.

This combination is always on our mind (hello avocado). It contains everything you need for a wholesome and balanced meal. Egg white patties for protein? Check. Bagel for carbs? Check. Guacamole for hearty-healthy fat? Check. But, it doesn’t stop there.

  • Easy to make? Check.
  • Ready in less than 5 minutes? Check.
  • Loaded with flavor? Check.
  • Perfect for on-the-go? Check.
  • Versatile to make? Check.

You get the idea. It pretty much checks off all of the boxes. You truly can’t get much better than this. We like to keep things simple, as you can see below. However, if you’re looking to give this a little “more” let’s chat about some great options! You can add in any (or none) of the following and this will be just as delicious as the original combination.

  • Bacon
  • Ham
  • Fresh sliced turkey
  • Roasted red peppers
  • Caramelized onions
  • Smoked salmon
  • Roasted tomatoes
  • Grilled veggies
  • Fresh strawberries (this may sound weird, but trust us! Did you see this?)
  • Cheese

Etc.! The list goes on and on! Let us know if you try this breakfast bagel. If you do, make sure to tag us on Instagram or Facebook, so that we can share your creation!

Egg White Patty & Guacamole Breakfast Bagel Ingredients:

Guacamole

2 medium avocados

2 tbsp. fresh cilantro, chopped

1-2 cloves fresh garlic, minced

juice from half of 1 lime

salt & pepper, to taste

Sandwiches

8 Good Food Made Simple Egg White Patties

4 bagels of choice

more fresh cilantro, if desired

Egg White Patty & Guacamole Breakfast Bagel
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Egg White Patty & Guacamole Breakfast Bagel

Egg White Patty & Guacamole Breakfast Bagels are the way mornings were meant to start! Fresh bagels layered with an easy homemade guacamole, 60-second egg white patties and finished off with fresh cilantro. It doesn't get any easier! 
Course Breakfast
Keyword Egg White Patties
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings 4 sandwiches

Ingredients

Guacamole

  • 2 medium avocado
  • 2 tbsp fresh cilantro chopped
  • 1 clove garlic minced
  • 1/2 medium lime juiced
  • salt & pepper to taste

Sandwiches

  • 8 egg white patties
  • 4 bagels use gluten free, if necessary
  • fresh cilantro if desired

Instructions

  • Start by making your guacamole. Add all ingredients, except your salt & pepper to a bowl. Mash until desired consistency. Add salt & pepper, as desired.
  • Set guacamole aside.
  • Cook egg white patties according to package directions.
  • Toast bagels, if desired.
  • When egg white patties are done cooking, begin to layer your bagels.
  • Place 1/4 of the guacamole on the bottom of each bagel.
  • Top with 2 egg white patties.
  • Add fresh cilantro, if desired.
  • Finish by adding the top half of the bagel.
  • Enjoy!

Notes

Nutrition for 1 out of 4 bagel sandwiches:
23.5g Protein | 62.5g Carbs | 12.5g Fat | 7g Fiber | 460 Calories
*Please note: nutrition will vary based on the brand of bagel used

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.

Deli-Style Egg White Patty Breakfast Sandwiches

Posted on by Sarah Kesseli

These Deli-Style Egg White Patty Breakfast Sandwiches rival anything you’d find in New York City. High Protein. Gluten-Free. 

Deli-Style Egg White Patty Breakfast Sandwiches

We love a good egg white patty breakfast sandwich to start the day! They are the perfect balance of protein, carbs and healthy fats to get your day started. Other than maybe our “must-have” cup of coffee, you don’t need anything else. Bagel sandwich in one hand. Coffee in the other. Out the door, we go!

We all know that breakfast is the most important meal of the day. We also know that the morning is the craziest time of day. But breakfast doesn’t need to be complicated. These egg white patty breakfast sandwiches are proof of that! All that’s required is 3 minutes of prep time, and you’re ready to go! You can let the toaster finish them off while you’re grabbing your bag and throwing on your shoes.

These are even easy enough to make at work. Simply toss the ingredients into a container or reuseable bag and prepare them when you arrive at work. We guarantee that your co-workers will have breakfast envy! Heck, they might even ask you to share or make one for them! Sounds like a great way to butter up to the boss, don’t you think? 😉

If you are like us and enjoy a sweet and savory combination at meals, then a side cup of fresh fruit or an apple will do the trick.

For nights when time seems to get away from you, we have been known to make one of these to enjoy before we take a few minutes to relax and read a good book. Breakfast foods aren’t limited to only breakfast time. Brinner anyone?

Deli-Style Egg White Patty Breakfast Sandwiches Ingredients:

  • 3 everything bagels (Gluten free, if needed)
  • 3 Egg White Patties
  • 6 ounces shaved ham
  • 3 slices cheddar cheese
Deli-Style Egg White Patty Breakfast Sandwiches
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Deli-Style Egg White Patty Breakfast Sandwiches

These Deli-Style Egg White Patty Breakfast Sandwiches rival anything you'd find in New York City. High Protein. Gluten Free. 
Course Breakfast
Cuisine American
Keyword Egg White Patties
Prep Time 3 minutes
Cook Time 5 minutes
Total Time 8 minutes
Servings 3 sandwiches

Ingredients

  • 3 medium Everything Seasoned Bagels can sub with favorite bagel
  • 3 egg white patties
  • 6 ounces shaved ham can sub with shaved turkey
  • 3 slices cheddar cheese

Instructions

  • Cook the egg white patties according to package directions.
  • Cut your bagels in half and layer the shaved ham, cheddar cheese and egg white patty on the bottom half of each of your bagels.
  • Place the top of the bagel on the egg white patty.
  • Place in the toaster oven or a pre-heat oven and cook until cheese is melted and bagel is slightly toasted.
  • Enjoy immediately.

Notes

Nutrition for 1 out of 3 sandwiches:
26.5g Protein | 52g Carbs | 15.4g Fat | 3g Fiber | 460 Calories

Egg White Patty Croissant Breakfast Sandwiches

Posted on by Sarah Kesseli

This Egg White Patty Croissant Breakfast Sandwich is a must-have to start your day! A buttery croissant layered with 2 high-protein egg white patties, a slice of bacon, cheese, and guacamole. All ready in less than 5 minutes! 

Egg White Patty Croissant Breakfast Sandwiches

Mom always said that breakfast was the most important meal of the day. Well, we wholeheartedly agree! This 5 minute Egg White Patty Croissant Breakfast Sandwich is the perfect balance of protein, carbs, and healthy fats. It is guaranteed to keep you both satiated and energized all morning.

Just check out those layers! Our high-protein egg white patties (only 35 calories each, mind you!), crunchy bacon, melted cheese, and smooth guacamole. This sandwich is done up so right.

You can prepare and enjoy them right away. Or, make several ahead of time to take with you to the office in the morning. Wrap the croissant in tin foil and just pop it in the toaster at work to warm it through. Long gone are the days when you need to spend $12.00 at a high-end coffee shop for a sandwich like this. Instead, save yourself time, money, and unnecessary calories by making your own at home.

Make it fit your goals!

If you are following a lower calorie diet, you can remove either the bacon or the cheese (or both) to save fat calories and add on salsa for extra flavor! Made as is, this breakfast sandwich has only 526 calories. But, if you remove the bacon and cheese and add in an extra egg white patty and some salsa, you have a sandwich with less than 400 calories!

Also, if you are looking for an easy and tasty brunch idea for guests, this is it! Just prepare all of the ingredients and serve them buffet style, allowing your guests to create their own sandwich. We would recommend adding fruit salad and coffee/tea to the mix!

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Egg White Patty Croissant Breakfast Sandwiches Ingredients:

  • 2 croissants of choice
  • 4 Egg White Patties 
  • 2 slices of bacon
  • 2 ounces cheddar cheese
  • 2 tbsp. store-bought (or homemade) guacamole
Egg White Patty Croissant Breakfast Sandwiches
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Egg White Patty Croissant Breakfast Sandwiches

This Egg White Paty Croissant Breakfast Sandwich is a must-have to start your day! A buttery croissant layered with 2 high-protein egg white patties, a slice of bacon, cheese, and guacamole. All ready in less than 5 minutes! 
Course Breakfast
Cuisine American
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 3 minutes
Total Time 8 minutes
Servings 2 sandwiches

Ingredients

  • 2 croissants
  • 4 egg white patties cooked according to package directions
  • 2 slices bacon cooked
  • 2 ounces cheese any kind would work
  • 2 tbsp guacamole homemade or store-bought

Instructions

  • Slice your croissants in half.
  • Layer each with 1 egg white patty, half a slice of cheese, the second egg white patty, the second half of cheese, 1 piece of bacon (we broke ours into 3 pieces), and 1 tbsp. guacamole.
  • Eat immediately OR pop into the toaster oven for about 5 minutes to melt the cheese and make the croissant a but crunchy.

Notes

Nutrition for 1 out of 2 sandwiches (made as is)
27.8g Protein | 34.1g Carbs | 30.4g Fat | 2g Fiber | 526 Calories
 
Nutrition for 1 out of 2 sandwiches (the lighter version - no bacon and cheese, add 1 extra egg white patty and salsa)
23.3g Protein | 37.2g Carbs | 16.5g Fat | 2g Fiber | 396 Calories

Sweet Potato Hash and Poached Egg Oatmeal

Posted on by Sarah Kesseli

Why limit oatmeal to just sweet toppings when there are so many delicious savory ways to top your oatmeal. Jazz up your next bowl of oatmeal with this sweet potato hash and poached egg topping combo. Gluten free. Vegetarian. 

Have you ever tried savory oatmeal before? If not, skip the sweet stuff today and send your tastebuds on an adventure they won’t forget! With the colder months coming, there is nothing we like more than a warm and cozy bowl of oatmeal to start a chilly morning. And although we do love our sweet oatmeal bowls, we have grown to be big fans of the savory version of oatmeal, too.

Yes, typically you think of oatmeal toppings to be things like berries, nuts, nut butter, chocolate chips, jelly, etc. Those are the toppings that the kids will most likely reach for most frequently. But, as adults, sometimes you want something a bit more hearty. That’s where getting creative with savory toppings come into play.

We have already done a savory egg and sausage combo, so if you tried and enjoy that then you will be in love with this! We took our favorite (easy) breakfast hash recipe and put it atop our Steel Cut Oatmeal, added a poached, some bagel seasoning and, voila! The most nutritious and flavorful savory oatmeal bowl! It all comes together in just 15 minutes, too!

But, don’t let that topping combo stop you! You can use things like melted cheese, mushrooms, turkey sausage, kale, etc. to create your favorite savory bowl. Of course, if you like things hot as we do then don’t forget to add your hot sauce, too!

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Sweet Potato Hash and Poached Egg Oatmeal Ingredients:

  • 1 package Steel Cut Oatmeal
  • 1 large egg, poached or cooked as desired
  • 1/4 cup sweet potatoes, diced
  • 2 tbsp. chopped bell pepper (any color)
  • 2 tbsp. yellow onion, chopped
  • 1 tsp. olive oil
  • salt and pepper, if desired
  • Everything But The Bagel Seasoning, if desired
  • Hot sauce, if desired
  • fresh cilantro, if desired
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Sweet Potato Hash and Poached Egg Oatmeal

Why limit oatmeal to just sweet toppings when there are so many delicious savory ways to top your oatmeal. Jazz up your next bowl of oatmeal with this sweet potato hash and poached egg topping combo. Gluten free. Vegetarian. 
Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 bowl

Ingredients

  • 1 pouch Steel Cut Oatmeal
  • 1/4 cup sweet potatoes diced
  • 2 tbsp bell pepper any color, chopped
  • 2 tbsp yellow onion chopped
  • 1 tsp olive oil
  • 1 large egg poached or cooked according to package directions

Optional

  • salt & pepper
  • hot sauce
  • Everything But The Bagel Seasoning
  • fresh cilantro

Instructions

  • Cook oatmeal according to package directions.
  • In a medium skillet, heat 1 tsp. olive oil. Add in your chopped potatoes and cook for 5 minutes.
  • Next, add your onion, peppers, salt, and pepper.
  • Cook an additional 3-5 minutes or until all vegetables are fork tender.
  • Top your cooked oatmeal with the sauteed vegetables and your poached egg.
  • Finish off with EBTB seasoning, fresh cilantro, and hot sauce, if desired.

Food Safety: How Long Will My Food Last in the Fridge or Freezer?

Posted on by Sarah Kesseli

While having a refrigerator and freezer is a necessity in any modern home, it can come with some mystery: How long will my food last in this cold-controlled box?! Unfortunately, there isn’t one straight answer. There are a ton of variables at play, ranging from if the food is cooked or raw, what kind of item it is, if it’s been properly stored, and if there have been any significant events, like a power outage.

We’ll go over all of these scenarios so you can increase the shelf life in your own kitchen and reduce food waste, too!

 

When Food Has Been Cooked

Here’s a general kitchen fact: If you have leftovers or other prepared food, they can typically be stored in the refrigerator for up to four days. Before it hit the fridge, it should have been left sitting out for more than two hours, since this can increase the amount of bacteria growth.

(Not so fun fact — bacteria can still grow even when food is refrigerated, which is why it’s safest to consume it in four days.)

A helpful way to remember how long something has been in the fridge is to put a label on it. And don’t hide it in the back of the fridge, either, since you might forget it’s there! If you have cooked food and aren’t sure you’ll eat it in a few days you can always put it in the freezer and defrost it a few weeks or months later. We dive into how long foods last in the freezer below!

 

For the Freezer

Just like you should keep track of how long food has been in the fridge, you should do it for the freezer as well. While food can last much longer in the freezer, it’s not a good idea to have it sit for years in there. That said, most sources say frozen foods are safe indefinitely, but the longer they are frozen, the lower the food quality (not necessarily safety) will be.

As a general rule, frozen food will keep for three months before starting to show signs of freezer burn, which sucks the moisture from food and takes away all that good flavor. This is true for raw or cooked meat, prepared, or packaged foods. That said, if you pull out food that’s older than three months and there is no sign of freezer burn, you can still chow down.

Here are some tips for how to use your freezer to the best of its ability:

  • Use a thermometer to ensure the freezer temperature is always at 0°F. Any warmer and the food might not store properly
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  • If you’re cooking food to freeze right away, make sure it’s completely cool before you store in the freezer
  • Don’t overstuff your freezer! Keep it about two-thirds full to optimal energy efficiency
  • Avoid storing meats and perishables on the freezer door, since it’s opened frequently and becomes more susceptible to warm air. If you need to use the door, fill it with items like nuts and flour.

 

How To Safely Defrost Food

When it’s time to take something out of the freezer, there are a few rules as to how to do it safely and properly.

If you have time on your hands, defrosting in the fridge is the safest way to go — but it does take time, so you’ll need to plan ahead! Most items take a day or two to defrost in the fridge.

If you need something defrosted a bit more quickly, like a piece of frozen chicken, you can thaw it with cold water. Simply put your food in a watertight plastic storage bag and place the bag in cold water. You’ll need to change the water every 30 minutes until the food is thawed, which typically takes a few hours.

Lastly, for smaller items that need to be thawed immediately, you can throw them in the microwave. Just make sure to heat them in a microwave-safe dish and cook or eat immediately after it has defrosted.

 

How Long Will Food Last If the Power Goes Out

Once your power goes out, make sure that the thermometers in your fridge and freezer are accurate and that the fridge is at or below 40° F while the freezer is at or below 0° F. If either is warmer than these temperatures, the food is likely unsafe to eat.

Once you’ve determined that your fridge and freezer have been functioning at a safe temperature, the most important rule is to try and keep both doors closed as often as possible to maintain the cold air inside. Then, remember these additional, two rules: the refrigerator will keep food cold for about four hours (if the door is unopened) while a full freezer will keep the temperature for approximately 48 hours with a closed door.

If you find yourself in a situation where the power will be out for a handful of days, you can buy dry or block ice to keep the refrigerator and freezer as cold as possible. If it’s been a few days, it’s best to get rid of everything in the fridge and freezer and in the meantime eat non-perishable food items, like canned and dry goods.

Bring on the Bacteria

Posted on by Sarah Kesseli

With the rise in digestive woes and diagnosed digestive disorders, scientists, doctors, and the general public are learning to get more comfortable talking about all things gut related. One of the biggest and buzziest topics regarding gut health these past few years has been probiotics. It seems that this food trend is here to stay. So, let’s take a look into exactly what probiotics are, if they could be of benefit to you, and how you can start to incorporate them into your diet.

Bring on the bacteria!

First off, it’s important to understand that we all have trillions of bacteria currently residing in our bodies. Most bacteria are living in our large intestines. With today’s trend of recommending everything from our food to our hygiene practices being “clean” you might assume that this gut-bacteria is something we should be wiping out too- not so! These intestinal bacteria help digest our food, produce beneficial byproducts, and protect us against harmful bacteria. We want to keep these good buggies around. Sometimes, due to infection, sickness, travel, stress, or heavy antibiotic use, the scales can tip towards an unhealthy balance of bacteria. This, my friends, is why probiotics are so important.

 

What are probiotics?

Probiotics are live microorganisms which, when ingested, extend health benefits to the host. These microorganisms are usually live bacteria, but some can be yeasts or molds. In non-science-y speak: probiotics are “good” bacteria that if you consume them may benefit your health, yippee!

Currently, one of the most studied areas of benefit is probiotics’ ability to reestablish a healthy gut, such as one that may be suffering from chronic diarrhea, slow gut transit, irritable bowel syndrome (IBS), abdominal pain, bloating, or ulcerative colitis. This makes sense because if one of these above digestive tract woes is being caused by a harmful pathogen or compromised digestive tract lining, we would want to introduce beneficial probiotics to help chase out the bad bacteria, reduce inflammation, and produce more beneficial by-products to alleviate the uncomfortable GI symptoms.

Probiotics are also being studied, and recommended in some cases, to be used as an immune-system support for allergies, and for benefits to the reproductive tract, oral cavity, lungs, skin, gut-brain axis, and glucose metabolism.

Going through this list of ailments may have you thinking, “well shoot, maybe I should be taking a probiotics pill, I’ve got issues in at least one of these areas!” But before you go out and pick up any old bottle of capsules from your drug store, it’s important to understand that there are numerous strains of bacteria and not all of them are shown to necessarily be helpful for every issue. Before a stop at the pharmacy, I recommend a stop at the grocery.

 

What foods contain probiotics?

I first recommend consuming probiotics through food sources, and the important thing you’ll want to look for is that a product says it contains “live active cultures” on the label. By ingesting the live bacteria they have a better chance of reaching the areas of your gut that need them the most. Some of the common sources of probiotics are fermented foods such as:

  • Yogurt
  • Kefir
  • Kimchi
  • Sauerkraut
  • Tempeh
  • Miso
  • Kombucha

Other food sources of good bacteria, but not living cultures, are sourdough bread, beer, wine, chocolate, and soy sauce. Probiotic supplements are certainly a popular area of interest these days, but again their efficacy and specificity lead me to recommend choosing probiotic foods over capsules at this point unless guided by a dietitian or doctor.

 

A note on prebiotics

Less commonly known, but I feel just as deserving as all the hype, are prebiotics. You can think of prebiotics as the “food” for the good gut bacteria that will go on to benefit the person who consumes them. Prebiotics can help to selectively balance the health-promoting vs. disease-promoting pathogens, and they work especially well in the large intestine. Much like probiotics, once prebiotic foods are fermented in the gut they can help improve IBS symptoms and diarrhea duration. Prebiotics are most commonly found in non-digestible food sources or foods that contain high levels of resistant starch (meaning the starch is not fully broken down into glucose) such as:

  • Dried beans and legumes
  • Garlic
  • Asparagus
  • Onions
  • Leeks
  • Artichokes
  • Green bananas
  • Sunchokes
  • And somewhat in wheat, bananas, yams, and sweet potatoes

 

Practical tips to boost your intake

Regardless of if you currently suffer from digestive or immune system woes or not, it’s a great idea to build up you intestinal defenses by including probiotic and prebiotic-rich foods in your diet on the regular. If you’re struggling for ideas on how to incorporate some of these funkier foods, here are some ideas to get you started:

  • Add spoonfuls of kimchi or sauerkraut onto salads and grain bowls
  • Make a marinade or salad dressing with miso
  • Spoon of yogurt on a GFMS Chipotle Poblano Breakfast Bowl
  • Stir kefir into the GFMS Oatmeal Bowl
  • Toss chopped asparagus into the GFMS Cavatappi Bolognese

 

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Article compliments of Casey Seiden MS, RD, CDN, CDE 

Adding Food to Your Skincare Routine

Posted on by Sarah Kesseli

If you have a passion for skincare, it is no surprise that food is often incorporated into skincare products. However, food plays an integral part in the natural complexion of your skin. Similar to drinking water, various foods can target certain aspects of achieving healthy skin such as hydration, clarity and nourishment. Below we break down the 101 on incorporating foods into your skincare routine.

Add Avocado to Your Routine

If you’re as avocado obsessed with us, this is nothing but good news. Among its long list of benefits, avocado is great for keeping your skin moisturized and supple. Avocados have high levels of vitamin E and monounsaturated fats, which allows your skin to create a barrier and retain its natural moisture. The reason why avocados are important to healthy skin is due to the vitamin E. Essentially, vitamin E consists of antioxidants and has the ability to protect your body from oxidative stress. According to Healthline, oxidative stress occurs when there is an imbalance between the body’s antioxidants and oxygen molecules. A couple outcomes of oxidative stress include inflammation and aging. So, if keeping your skin full of life is a priority for you, load up on those avocados! By no means do you have to only eat avocado on its own. In fact, one of our favourite ways is to add it to a breakfast sandwich!

Oats to Help Your Skin

While there are many skincare products containing oats, they work wonders when you eat them too! Oatmeal naturally contains vitamin B-6, which in turn helps with the balance of stress and depression. It is no secret that stress, anxiety and depression can lead to impurities of your skin such as acne, wrinkles and rapid aging. Thankfully, the vitamin B-6 levels in oatmeal aid in the reduction of stress and increase of serotonin. If you do not typically start your day off with oats, they are super easy to implement into your daily diet. One of our new favourite ways to enjoy our steel cut oats is by adding savoury ingredients. Our savoury oat bowl is perfect because you can cut out all added sugar (which has been linked to negative impacts on your skin). Who knew oatmeal had a place in your skincare routine?

Red Bell Peppers and Skincare

When it comes to keeping your skin firm and strong, red bell peppers are probably the best food for the job. Red peppers are extremely high in vitamin C, which in turn creates collagen. Collagen is extremely important for your skin as it assists with keeping it firm, hydrated, and reduces fine lines. Keeping your skin bright and youthful is something we all aim for when forming a skincare routine. However, an effective collagen serum can range anywhere from $20 to over a couple hundred. While that might be affordable for some, we firmly believe a healthy skincare routine and feeling good should not cost a bundle! What better way to increase your collagen levels than to grab a bunch of red peppers for a few bucks? To make things even easier for you, we have a stuffed pepper recipe you are sure to love.

Save Your Skin with Tomatoes

If you enjoy spending time in the sun, we recommend introducing tomatoes into your weekly diet. Tomatoes contain a carotenoid called lycopene and can prevent anti-aging of your skin due to sun damage. While this does not mean you can stop wearing sunscreen, it does mean you can take extra precautions to protect yourself from sun damage. According to Women’s Health, lycopene levels in tomatoes increase when they are heated and cooked. Our Egg White Patty Pizza recipe is an easy way to use tomato sauce – eat some pizza and protect your skin at the same time!

Your Skincare Routine and Walnuts

If you don’t have a nut allergy, walnuts might become your new favourite snack. Walnuts are packed with various vitamins and minerals including Omega-6 and zinc. Omega-6 is a healthy fat that your body loves because it helps limit inflammation – bye bye puffiness! The zinc in walnuts does wonders as well. Zinc aids in forming your skin’s natural barrier to keep bacteria out. This is great if you have acne-prone or sensitive skin and want to keep your pores clear of unwanted bacteria. We recommend adding walnuts in their natural state to snack plates like these. Other ways you can introduce walnuts into your meals include adding them to your oat or yoghurt bowls.

Next time you’re thinking of adding a new product into your skincare routine, we suggest adding the above ingredients into your diet. There are so many benefits to adding whole foods into your diet and now you can focus on skincare through your meals! Focusing on what you eat can definitely help you avoid overspending on those pricey skincare products too. We hope you adopt this new approach and implement food into your skincare routine!

Does Exercise Really Make You Healthier?

Posted on by Sarah Kesseli

While it might seem obvious that yes, exercise does correlate with a healthy life, many people work out and never see a certain result: weight loss. While shedding a few pounds is a completely normal motive for exercise, there are numerous, additional benefits going on in the body when you break a sweat that isn’t reflected on the scale.

We’ll examine the various health benefits of exercise below, and address how a certain diet also plays a key role in your health and wellbeing.

 

How Much Exercise Do I Need? The Guidelines

Before we jump into exercise health benefits, you might be wondering how much sweat-time is needed to know you’re doing your body some good. The Department of Health and Human Services (HHS) recently released new Physical Activity Guidelines for Americans, which recommends that 18-64 year olds exercise moderately (think: brisk walking or water aerobics) for at least two hours and 30 minutes a week, or exercise vigorously (running, swimming, or  cycling) for at least an hour and 15 minutes weekly. When you think about it, this amount of movement isn’t that much; it comes out to either 20 minutes of moderate exercise or 10 minutes of vigorous exercise a day. Other experts say to aim for at least 30 minutes of moderate physical activity daily, but additional exercise is probably needed to meet more aggressive fitness goals. Finally, there’s another camp of experts who focus more on the intensity of the exercise than the length. For example, high-intensity intervals (like short sprints) can get your heart working and fat burning more quickly than if you were to go on a slow, long jog.

Based on the specific health goals you’re trying to meet, it’s best to talk with your doctor and/or a certified fitness trainer.

 

Exercise and Health: The Benefits

Here are some incredible benefits of exercise that indeed show how daily movement can promote a healthier you.

 

A Healthier Heart

Multiple studies throughout the last decade have proved that exercise can lower our risk of heart disease. This is especially true for aerobic exercise, since getting your heart rate pumping through jogging, biking, or swimming can help decrease your heart rate and blood pressure.

How exactly does a heart pumping workout help our heart? When someone is working out, the heart muscle continually contracts, which can help increase blood flow through the arteries and relax our blood vessels. This typically leads to a lowered resting heart rate and lower blood pressure, both of which will decrease the chance of developing cardiovascular disease. Meanwhile, movement and sweat can also block inflammation in the body to avoid arteries hardening around the heart, which causes heart attacks. Lastly, regular exercise can reduce LDL (bad) cholesterol and increase our HDL (good) cholesterol, which means less artery clogging and a lowered risk of heart problems. Researchers say that moderate exercise can reduce LDL cholesterol by up to 10 percent and increase HDL cholesterol levels by between 3 and 6 percent. Heart-warming wins all around!

 

Brain Booster

Who knew that exercise could make you smarter?! Recently, researchers discovered that exercise increases levels of specific molecules in the brain that are critical for cognition. A randomized clinical trial published in 2008 found that people 50 years and older with memory problems who were assigned to exercise programs scored 20 percent higher than their sedentary peers.They even maintained a 10 percent edge one year after the study was over! Meanwhile, studies in rats show that physical exercise boosts levels in the hippocampus, the part of our brain connected to learning and memory.

 

A Reduced Cancer Risk

Many recent studies discuss how exercise is connected to a reduced risk of multiple cancers, such as breast, colon, esophageal, liver, stomach, kidney, leukemia, blood, rectum, bladder, and lung cancer. Yet, while we’ve seen that exercise can lead to a healthier heart, scientists have only found a connection between exercise and a decreased risk of cancer.

There are multiple, solid theories for the connection; physical activity helps lower cancer risk by helping to control weight and reduce insulin levels. Both of these factors are connected, too — people who are overweight or obese tend to have higher circulating levels of insulin, which has been linked to a handful of cancers due to its role in creating new tumors or making current tumors grow.

Lastly, multiple studies show that working out could also reduce the risk of cancer by boosting the body’s immune system.

 

Weight Loss

As mentioned in the beginning of this article, the relationship between exercise and weight loss is a tricky one. Contrary to popular belief, working out at the gym every day will not necessarily lead to weight loss, since people can easily make up for the calories lost by spending too much time in front of the fridge. In other words, exercise alone will unlikely lead to the instant results most people want. (If you’re really focused on losing a healthy amount of weight, caloric intake over burning calories through exercise is way more effective). Interestingly, some studies reveal that exercising could help us crave healthier and unprocessed foods versus the ones processed with salts and loaded with sugars. All in all, a regular exercise routine coupled with healthy eating could help you see the results on the scale you’re looking for.