nutrition Archives - Page 5 of 9

Easy Weeknight Meals

Make Time for Dinner Back to school brings the return of homework, weeknight sports practices, and very little time for much else. Although preparing dinner may feel like a chore, there are various strategies for making dinner both healthy and easy during a busy school week. If preparing a healthy meal comes at the expense of spending quality time with family, household chores, or squeezing in time to exercise, then these easy weeknight meal tips may be for you. Tip #1: Plan Creating a plan for weeknight dinners will prevent the dread from setting in when hearing “what are we having for dinner tonight?” Taking a small amount of time during the weekend to plan out each dinner will make sure you are ready for the week. Planning out meals also helps pull together your grocery list effortlessly. Fun meal [...]

Tags: back to school, corporate wellness program, dinner, family, nutrition, one pot dinner, quick recipe, receipe, wellness|

Snacking On-The-Go

Snacking is an essential part of a healthy lifestyle. Controlling hunger, by eating reasonably throughout the day, allows us to protect ourselves from losing steam. Going too long between meals results in a dip in your blood sugar (glucose) which can often leave you feeling sluggish. Snacking strategically will provide your body with the energy it needs, increase your attention-span and even improve your mood! By incorporating healthy snacks into your day, you may find that you have more energy to exercise and do the things you enjoy most. What is a healthy snack? Snacks should be thought of as “mini-meals” consisting of nutrient-rich foods around 100-250 calories. A nutritious snack usually includes a carbohydrate, a protein and a fat component: Carbohydrates are your body’s main fuel source. When snacking, carbs provide your body with a quick source of [...]

Tags: balanced meal, clean eating, corporate wellness, heahlthy snacking, nutrition, snack|

Healthy Home Cafe

Enjoying coffee in your pajamas while you sit in the silence of your home. The coffee is decadent, and you ponder how you got such a great cup of coffee without leaving the house. You remember what you added to the large pour of coffee, and it dawns on you the number of calories! It is delicious because of the amount of sugar, cream and flavors that are masking the actual coffee flavor. Coffee can be a low-calorie healthy, yes healthy, beverage. The caffeine in coffee and tea can be beneficial to our health. Find out what makes coffee and tea a healthy option. Then elevate the health-effects of your hot beverage bar with these tips. Coffee We know that coffee increases alertness, but is it good for you? Or at the very least, is it harmless? Coffee does have [...]

Tags: back to school, clean eating, coffee, corporate wellness, home cafe, nutrition, tea, work from home|

One-Pot Cooking

After working all day, finding something to make for dinner can sometimes be a pain. Who wants to spend their evenings stuck in the kitchen prepping healthy ingredients? And after dinner comes the “best” part - cleaning up the dirty dishes! This scenario leads many to order local takeout or make their way to the fast food lane. Why Choose One-Pot Meals? Instead of grabbing a bite to eat out, make a healthy meal at home with just one pot! While eating out is convenient and saves time on clean-up, studies show that those who consume more meals at home consume fewer calories, less fat, sugar, and sodium compared to those who eat out. Your next healthy meal is just one dish away! Convenience And Healthy Combined One-pot meals are dishes that are easy to make and a breeze to [...]

Tags: back to school, busy, clean eating, cooking, corporate wellness, easy cooking, nutrition, one-pot cooking, recipe|

Grab and Go Breakfast

The most important meal of the day - breakfast! And now that kids are heading back to school, it is even more important to fuel their brains for the day. Studies show that kids and adults who eat breakfast are more alert, think clearer, and have improved moods. Eating breakfast decreases our risk for heart disease, improves digestion, and builds strong bones. What better way to set your family’s day for success than incorporating a nutritious breakfast? Don’t skip breakfast! Even though breakfast is the most important meal of the day, nearly half the population is still skipping a morning meal! Do you bypass breakfast to make your hectic mornings easier? Unfortunately, this tactic can backfire leading to unwanted weight gain and hunger throughout the day. Here are some fun and convenient ways to assure you and the kids [...]

Tags: back to school, breakfast, clean eating, corporate wellness, Corporate Wellness Firm, egg, nutrition, overnight oats|

How to Meal Prep Healthy Lunches

“BEEP! BEEP! BEEP” the alarm seems so much louder on the first day of school! Back to school can be a stressful time between trying to adjust to all the new schedules, as well as making sure everyone is organized and fed. This includes school lunches that need packed. This can feel like an annoying chore, adding to the morning chaos. Until someone figures out how to make lunches pack themselves, here are some tips to streamline your busy mornings. Meal Prep! That’s right - meal prep. This is the key to a healthy week and is helpful for all. Preparing nutritious foods will save stress and time before heading out of the house for the day. Have a flexible plan for the week. Pick something to be the “main” component of your lunch like a whole grain sandwich [...]

Tags: back to school, corporate wellness, corporate wellness programs, How to Meal Prep Healthy Lunches, lunch, lunch box, morning rush, nutrition|

The Corona Impact – Drink Less Alcohol

How much is too much? Current CDC guidelines for alcohol consumption recommend less than one drink per day for women and two for men. Trends indicate moderate drinkers are consuming far more than the current guidelines. In the past year, it was found that men averaged four to fourteen drinks per week and women averaged four to seven drinks. There are short and long-term health consequences of consuming too much alcohol. The Corona Impact A 2020 study measuring alcohol consumption during the COVID-19 pandemic found that drinking increased amongst 60% of participants (compared to the year prior, 2019). Even before the pandemic, the consumption trends still far exceeded CDC guidelines! In addition to the health consequences this past year had on many individuals, increased alcohol consumption adds to the risks for more health issues. Risks Short-term consequences include alcohol poisoning [...]

Tags: alcohol, alcohol abuse, corporate wellness, dietetic internship, fluids, hydration, intern, mocktail, nutrition, water|

Wellness for the HR Professional: Nutrition

Most of us feel like we are in survival mode as we return to the workplace. We have also gained the “COVID-19 pounds”. Take the following steps to healthfully go back to work. Be kind to yourself and slowly integrate health behaviors (back) into your life. These 2 major steps are meant to help you thrive during this time and not add more stress. Eat mindfully. This means to increase your awareness of what influences your food choices. Consider the following: Why am I eating? Am I hungry or am I stressed? Is this physical hunger or an emotional response? Enjoy your food. Use all your senses to enjoy your food. This means you eat slowly, take small bites and chew thoroughly. No distractions. Take time to enjoy your food. Stop working for a period, turn off the screen [...]

Tags: corporate wellness, COVID, COVID-19, food for fuel, HR, HR pro, HR professional, human resources, nutrition, wellness|

Recipe- Melty-Cheesy Zucchini Boats

Summer is here and so are a whole array of seasonal vegetables! Today, we are putting the spotlight on a summer favorite - zucchini. Zucchini is naturally low in calories and rich in nutrients such as potassium, vitamin B6, and vitamin C. Check out the nutritious and delicious recipe below! Melty-Cheesy Zucchini Boats Prep: 20 minutes Cook: 30 minutes Serving: 8 Ingredients: 4 medium zucchini (about 8oz each) 2 tbsp olive oil, divided Salt and freshly ground black pepper 1 lb ground turkey 1 tbsp minced garlic (3 cloves) 1 cup chopped yellow onion (1 small) 1 -14.5oz can petite diced tomatoes, drained 2 tsp Italian seasoning ⅔ cup panko breadcrumbs, divided ½ cup low-fat shredded mozzarella ⅔ cup shredded parmesan cheese, divided 1 ½ tbsp chopped fresh parsley Instructions: Preheat the oven to 400 degrees. Spray a 13x9-inch baking [...]

Tags: cheese, corporate wellness, dietitian, farmers market, nutrition, recipe, summer vegetables, vegetables, zucchini|

Recipe- Creamy Mango Avocado Smoothie

What’s better than enjoying a nutritious fruit smoothie on a warm summer’s day? This recipe is loaded with in season fruit such as mango and avocados. Avocados are a nutrition powerhouse packed with heart healthy fatty acids that help brain function. Mangoes deliver antioxidants like vitamin A that help lower our risk of developing cancer. Creamy Mango Avocado Smoothie Prep time: 1 min Cook time: 2 min Servings: 2 Ingredients: ½ large Haas avocado ½ cup mango, diced ½ frozen banana 2 tbsp hemp seeds 1.5 cups skim milk Dash of vanilla Ice as needed Optional toppings: coconut flakes, chia seeds, granola Instructions: Peel avocado and discard pit. Blend all ingredients together in a blender. Enjoy plain or in a bowl with toppings. Calories 234 Total Carbohydrates 26grams, Protein 11grams, Fat 11grams This recipe is inspired by our very [...]

Tags: avocado, corporate wellness, corporate wellness program, hydration, mango, nutrition, recipe, smoothie, summer|