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 [...]

Holiday Greetings for Health

The holidays can be a stressful time. Use a common salutation this season to help you remember to destress. Holiday Greetings! Helping others in need can reduce stress and negative feelings. Only take on things you have time for though because sometimes saying “no” to someone else may mean saying “yes” to yourself! Let yourself enjoy the little things that matter. Indigestion can be a sign of stress. Take a moment to evaluate if you ate too much or if you need to destress. Develop a budget and stick to it! Avoid things that can end up hurting you. These include too much alcohol, reckless spending, and negative thinking. You should make “you” a priority. Spend time with the people and activities that bring you joy.   Get at least 7 hours of sleep at least 4 days each week. [...]

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. [...]

Tips for Cold Weather Running

Calling all Turkey Trotters and Jingle Runners! The races are ramping up, but the temperatures are starting to plummet. Even though the weather is getting colder, your running season doesn’t have to stop. With the proper planning, you can continue your training and enjoy race day. Proper Preparation Training. Preparing yourself for a successful event starts well before race day.  Pay attention to the forecast, temperature, and wind-chill and, then plan each run accordingly. Try out your cold-weather gear and layers before race day, so you’re familiar with them. Be mindful to include cross-training and adequate rest and recovery days to help lower the risk of injury. Since weather can be so unpredictable, you might find that winter is best for maintenance mileage rather than trying to PR. Fuel. Fueling up for your exercise is just as important on a [...]

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 [...]

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 [...]

Thanksgiving Nacho’s

November 6th is National Nacho Day! Thanksgiving is also in November, so why not combine the two together as a fun and delicious twist on two classics? Nachos are known for their cheesy, creamy texture and spicy flavor which can be high in calories and fat. This dish can be made healthier by using lean proteins like ground turkey, leftover turkey from Thanksgiving, or beans to reduce fats. Beans are high in fiber which can be beneficial for lowering cholesterol. Thanksgiving leftovers can be boring but reusing foods for this dish can help eliminate waste while also tasting different. Try out this festive dish today! Thanksgiving Nachos Prep: 10 minutes Cook: 15 minutes Serving: 1 Nacho Ingredients: 10 sweet potato or pumpkin tortilla chips 2 oz of lean ground turkey cooked or pinto beans (or 1 oz of both) Salt [...]

Exercise for Disease Management

  Regular exercise has a multitude of benefits, from weight management to stress relief. But did you know that exercise can be one of the best ways to manage chronic disease and conditions? According to the extensive 2018 report by Exercise is Medicine, any bout of activity, including light activity, has health benefits. However, over 80% of adults do not meet the guidelines for weekly aerobic and strength training exercise, and only 1 in 3 children are physically active each day (RxResource). A Little Prevention Goes a Long Way Consistent exercise can help prevent the occurrence of disease and health conditions, especially when a habit begins at a young age. Regular physical activity has been proven to lower the risk of developing cancer, Alzheimer’s disease, strokes, and heart disease. It has also been found to help with mental health by [...]

Diabetes Awareness Month

November is Diabetes Awareness Month. Diabetes is a condition where people have higher than normal blood sugar. Nearly 35 million Americans have diabetes. Diabetes has serious complications when it is not managed well. However, diabetes may often be prevented or managed with diet changes and regular exercise. Regular screening exams are helpful in catching high blood sugar levels as early as possible, and for watching trends in your sugar control. Most adults who get diabetes develop “prediabetes” first, a condition where sugar numbers are high, but not high enough to qualify as diabetic. Prediabetes usually lasts for a few years, before the actual condition develops. Early intervention is crucial when aiming to prevent diabetes or reduce its’ complications. Some people have physical symptoms when they develop diabetes but many do not, so it is important to have your sugar levels [...]

Screening Exams for Adults

  “An ounce of prevention is worth a pound of cure.” - Benjamin Franklin Catching Problems Early At Be Well Solutions, we encourage you to take charge of your health. In addition to a healthy diet, exercise and avoiding tobacco, being up-to-date on your screening exams is an important tool in the fight against chronic disease. According to the CDC, if everyone in the United States received the recommended clinical preventive care, it would save over 100,000 lives every year. Getting the recommended preventive exams, along with making healthy lifestyle choices, are key steps to health and well-being. Overcoming Common Obstacles & Misconceptions There are many reasons people give to avoid completing their preventive exams. Common reasons include: “I don’t have time”  Preventive exams are a priority. Don’t be the person who wishes they could go back in time and [...]