Flavors of the Season: Spring Produce

Fruits and vegetables can be enjoyed all year round. In season fruits and vegetables are usually more affordable and make great additions to meals and snacks. Spring offers a variety of fruits and veggies including apricots, asparagus, broccoli, carrots, celery, collard greens, kiwi, pineapple, spinach, strawberries, etc. Produce has many health benefits but unfortunately most people are not meeting the recommended five servings of fruits and veggies each day.  In fact, research has found that, “just 1 in 10 adults meet the federal fruit or vegetable recommendations.” Not only are fruits and vegetables delicious but having a balanced diet that includes a variety of fruits and vegetables may reduce the risk of heart disease, stroke and certain cancers. Reflect on your habits. Where can you add an additional serving of produce? Can you add a piece of fruit as a [...]

Meatless Monday

Start your week off right by taking part in a Meatless Monday! Meatless Monday is a global movement aimed at encouraging others to reduce meat in their diets - not only for our health, but also the health of the planet. Why Monday you ask? Research shows that people are more apt to start healthy behaviors on the first working day of the week as it works as a “reset” from the weekend. Furthermore, ditching meat once a week is a way to save on your grocery bill. Health Benefits Converting to a plant-based diet is a low-cost way to manage your risk for chronic disease and cancer. Cutting our daily meat intake just one day a week can help us to maintain a healthy weight and reduce our blood pressure. Skipping meat and swapping it out for plant-based proteins [...]

Healthy Grilling 101

  Grilling becomes a convenient, delicious, and fun way to prepare food. While grilling can be a healthy method of cooking, the National Cancer Institute cautions that grilling certain meats, poultry and fish at high heat over open flames can cause carcinogens to form on the food. On the other hand, fruits and vegetables do not form carcinogens when they are charred. Here are a few tips to consider keeping the food you’re grilling healthy and safe for family and friends. Start with Seasoning - Marinades and dry rubs can add great flavor and reduce the formation of carcinogens on grilled meat, poultry, and fish. Make your own marinades and dry rubs. Store bought versions often contain added sugars and large amounts of sodium. Limiting your added sugar and sodium intake are key parts of a healthy diet according to [...]

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 [...]

Vegetables for Breakfast

Vegetables for Breakfast Read Time: 1 minute 32 seconds Vegetables are not just for lunch or dinner anymore. They can be a great sidekick to eggs and multigrain toast as well! It can be challenging to consume the total recommended daily amount of vegetables (1-3 cups per day), especially if there is only 1 serving being consumed at lunch and dinner. Vegetables contain many different nutrients, such as vitamin C, vitamin A, potassium, and fiber, that are important for health. These nutrients can also prevent certain cancers and decrease risk of heart disease. They come in an array of colors and pair well with many different foods. Consider grating zucchini and carrots, then bake it into a favorite muffin or pancake mix. If you are in a hurry, blend up a smoothie with spinach, kale, and rhubarb, then add frozen [...]

Try a New Food: Spring Into Fresh Produce

Spring Into Fresh Produce Spring is just around the corner, which means a variety of in-season produce will become available and affordable. Fruits and vegetables are nutrient-dense foods – loaded with vitamins, minerals, fiber, and naturally low in fat and calories.  Eating a balanced diet that incorporates a variety of fruits and vegetables has been shown to reduce the risk of developing heart disease, stroke, high blood pressure, type 2 diabetes and certain types of cancer. Despite knowing the significant health benefits fruits and vegetables have to offer, very few Americans eat enough of them. According to the CDC, only one out of ten adults meet the daily recommendations. The number of produce servings you should eat each day will vary based on age, sex, and total calorie needs. For most healthy adults, the registered dietitians at Be Well Solutions [...]

Grill More Fruits and Veggies

This summer (and July Fourth!) we encourage you to think beyond traditional cookout favorites and make room for more grill-able vegetables and fruits. Not only are they budget-friendly and abundant in the summer (find a farmers’ market near you), but adding perfectly charred produce to your plate tastes great and can benefit your health. Diets based on minimally processed plant foods can lower your risk of heart attack and stroke, help control blood glucose (sugar) levels, prevent weight gain, lower cholesterol, and more! The protection fruits and vegetables provide is in part due to the high amount of fiber and the wide array of vitamins, minerals, and antioxidants they contain. You need a total of at least four-and-a-half cups of vegetables and fruits (2 ½ cups vegetables plus 2 cups fruit) daily to see these health benefits. Let grilling—a quick [...]

Try a New Food

Everyday Mediterranean You may not be able to relax on the beaches of Crete or watch the sunset in Oía, but you can enjoy the delicious benefits of the Mediterranean right here at home. The Mediterranean diet has been ranked as 2019’s overall best diet by health experts after years of research into its health benefits. The landmark PREDIMED (Prevention with Mediterranean diet) clinical trials reported that a Mediterranean-style eating pattern may lower incidence of major cardiovascular events, like heart attacks, stroke, and death from heart disease by thirty-percent. A 30% risk reduction is as effective as some prescription statin medications! These findings were further strengthened following corrections to participant randomization protocols in 2018. Mediterranean-style eating has also been linked to lower peripheral artery disease risk, healthier body weight and blood sugars, decreased Alzheimer’s disease risk, and decreased risk for [...]