Nutrition Archives - Page 4 of 10

Don’t be Salty: The Facts on Sodium

The month of February is dedicated to heart health. A heart healthy lifestyle focuses on low sodium foods, a variety of fruits and vegetables, healthy fats, and regular physical activity. Making small changes to your diet can help support your heart. Let’s focus on some ways to decrease your sodium intake. Sodium is an essential nutrient, but most Americans consume too much sodium. Excess sodium intake can lead to high blood pressure, which increases the risk of heart and kidney disease along with stroke. Check out the following myths and the low sodium shopping list to help you kick excess sodium out of your diet. Myth 1: Sea salt is healthier than table salt. Fact: Sea salt and table salt contain the same amount of sodium. Limit the use of all types of salt (sea salt, table salt, Himalayan pink [...]

Tags: corporate wellness, heart healthy, heart month, low sodium, recipe|

Heart Month-Boosting Soluble Fiber to Knock Down LDL

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

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

International Spices for Heart Health

Your doctor recommended that you lay off the salt. The American Heart Association recommends less than 2,300 milligrams of sodium a day in our diet. Although in the US the majority of the population consumes nearly 150% of the recommended amount. Why is this a problem? Overconsumption of salt raises blood pressure which in turn raises your risk for heart disease. The good news is that simple lifestyle changes like eating more fruit and vegetables and swapping out seasonings for salt while cooking can make a big difference. In fact, cutting back on salt has shown improvements in blood pressure within weeks. According to the FDA, 75% of our salt intake comes from packaged food and restaurant meals. Cut back on salt intake by making fresh meals at home. Want to know how to make your salt-free kitchen exciting? Bring [...]

Tags: cooking, corporate wellness, heart health, heart month, no salt, recipe|

Salmon Rice Bowl Recipe

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

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

2022 Food Trends

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

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

Nutrition and Thyroid Health

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

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

Top 10 Gifts for the Foodie

If you’re stumped on what to give the self-proclaimed chef of your life, look no further. To help make your holiday shopping easier this season, we’ve found the top 10 gifts for your foodie friend. Think time-saving gadgets to toss together the most delicious and unique recipes, stocking stuffers that are sure to bring a smile to their face, or something tasty they can incorporate into their everyday cooking. These must-have picks are so fabulous, you may save some for yourself! 1. Ember Temperature Control Smart Mug, $69.99 at Amazon.com Coffee and tea drinkers alike will never go back to their old mug after sipping their brew from this patented technology. Simply set your mug to your preferred temperature and enjoy your morning beverage just the way you like it. 2. Polished Marble Rolling Pin with Wooden Cradle, $16.99 at [...]

Tags: corporate wellness, foodie, gifts, nutrition|

Healthy Pumpkin Spice Latte

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

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

Healthy Holiday Swaps

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

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

Guide: Healthy Meal Planning

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

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