Sarah Kesseli, Author at Good Food Made Simple

Combat Food Waste With Your Freezer

Posted on March 26, 2019February 19, 2019 by Sarah Kesseli

Here’s the problem when it comes to food. According to the Natural Resources Defense Council, roughly 40 percent of the food we produce in the U.S. is — chew on this — never gets eaten. Not only does that mean the food is wasted, but the blood, sweat, and tears that went into growing that food (along with water and fuel) has gone unused as well. To understand this on a global scale, the United Nations reports that roughly one-third of the food produced in the world for human consumption each year — approximately 1.3 billion tons — gets lost or wasted. They also report that fruits and veggies have the highest wastage rates of any food.

Not only is this downright wasteful, but it’s also costly too. The U.S. Department of Agriculture estimates that this food waste amounts to $162 billion lost every single year, while families lose up to $2,275 worth of food they end up tossing too.

If these numbers scare you, you’re not alone. Yet luckily we also know a few surefire ways to solve the food waste problem. The first way is right through our freezer door.

Freeze Away Food Waste

Here’s the solution: Frozen food. Freezing uneaten food ensures it doesn’t end up going bad in the back of the fridge and eventually uneaten in the trash. Meanwhile, buying frozen food means you can cook only as much as you need! Science backs this up, too: One study in the British Food Journal found that frozen food produces 47 percent less food waste at home than non-frozen food, while another study in Australia says that food waste can be reduced by six-fold if we cook and consume frozen foods. All of this also means you will save money, while still eating healthy (more on that below) and cutting down of food waste. Win-win-win.

Like I just mentioned, frozen food can indeed be good for you. This is especially true for fruits and vegetables that are sometimes more nutritious than their fresh counterparts because they are picked at their peak ripeness. In fact, a study that looked at four different vitamins among eight different fruits and veggies found that the vitamin content of the frozen commodities was similar to and occasionally higher than their fresh versions.

As far as meals and snacks go, more and more brands are bringing health-conscious practices into the freezer aisle. Do a quick read of the nutrition and ingredient label to make sure the meal isn’t packed with hoards of salt and sugar. You’d be surprised at the healthy options you can now find.

3 Tips to Reduce Waste in Your Freezer

Here are three tips you can take to make frozen foods a new part of a healthy diet, while also combatting the food waste problem in the U.S.

Freeze it till you need it

If you accidentally buy too much of something, or live alone and still can’t figure out how to buy produce for one (you’re not alone) then simply follow this rule: “freeze it till you need it.” It turns out most things can be put in the freezer and end up just fine once thawed; this includes things from vegetables and homemade sauces to bread and yes, even milk! Some of the best things to freeze include starchy veggies (think: potatoes and squashes), nuts, and fruit. That said, there are a few types of foods that should avoid the freezer. If you want to freeze cheese, shred it first, to avoid it changing texture and becoming crumbly once thawed. Eggs are okay to freeze, but make sure to remove them from their shell first. Same goes for canned goods; whatever is inside the can is fine to freeze. Avoid delicate vegetables too, like arugula and herbs, along with other veggies that have a high water content, like radishes, cucumbers, and celery.

Keep a list

In order to keep track of everything that’s in your freezer — and to ensure you don’t buy something you already have — keep a list of what’s in the freezer and when each item was frozen. You can stick it right on the freezer door to easily reference at any time. This also helps with meal planning as well!

Make a food plan so you thaw ahead of time

While it’s great to have things stored away in the freezer, food also needs proper time to thaw out before eating. Avoid having to wait until midnight to eat the frozen chicken breasts and broccoli; make a plan in the morning so you can defrost and thaw what you need in time for dinner.

If you’re interested in cutting back on your own contributions to food waste, look no further than your freezer. Freezing food ensures it doesn’t get neglected in the back of the fridge to rot while allowing you to control the portions and quantity of what you plan on eating. And considering that frozen food is just, if not more nutritious than many fresh versions, you’re doing your own body a healthful favor too.

What Happens When You Sit All Day

Posted on March 22, 2019February 19, 2019 by Sarah Kesseli

It turns out that sitting all day is more dangerous than we thought. For those of us who work a desk job, even going for an hour run or doing some other sort of exercise might not negate the effects. We’re not kidding: a team of cardiology experts found that no amount of physical activity can combat the dangerous health effects of sitting all day. Yikes.

Americans sit a lot, too. While some say we sit on average six hours a day, others say this figure is closer to 10 hours. Think about it: We sit at least eight hours at our desk in front of computer screens, working in excel sheets, replying to e-mails, making calls, or sitting in meetings. Most of us eat lunch at our desks, too. Then we come home (we’re lucky if we squeeze in a gym session beforehand) to sit in front of the TV or at the kitchen table.

The Health Effects of Hunkering Down

The list is not short when it comes to adverse health effects of sitting all day. Staying sedentary on our seats can produce both short and long-term effects on your body, making what seems to be a pretty passive activity potentially really harmful to our health.

Medical researchers have connected excessive sitting with an increased risk for chronic health conditions like heart disease, type 2 diabetes, and even cancer. In some cases, long bouts of sitting can also increase stress and anxiety levels. Some scientists have boldly said that excessive sitting is worse for you than smoking.

People often experience muscle and joint problems too. Sitting for long periods of time can make your hip flexors super tight, which causes our butt muscles to lengthen (in order to compensate weak hips). Over time, this affects our gluteal muscles, which will soon have a hard time activating. This leads to pesky soreness, muscle pain, and an increased risk of injury while exercising. Tight hip flexors also make it harder for your pelvis to rotate properly, which can cause compression and lower back pain.

How to Combat the Sitting Disease

On a grand scale, the best way to combat the dangerous effects of sitting all day is to truly rethink the way we work. It could be to our benefit in more ways than one, too; a few studies found that when people stood and moved around more often during work hours, both health and productivity improved.

To get down to some numbers, sports medicine experts say we should allocate two out of the eight hours in our workday to movement. While this might seem hard, talking walking breaks, using the stairs, and run lunches (when you go for a run during your lunch break, not eat lunch on the run…) can easily fill this time.

The small changes you can make really do add up — we promise. Here are some ways to get more movement into your day to combat all the sitting we do.

Set reminders to stretch. Sometimes it’s too easy to get lost in your work and not realize you’ve been sitting for…hours. A way to make sure you’re regularly getting up and moving is to simply set reminders for yourself. You can do this easily on your phone, or download one of the handfuls of apps, like Move, Standup!, and StandApp, that do the work for you. Some allow you to set your reminder interval to any five-minute increment between five minutes and two hours, while others even suggest small exercises to do while you stretch your legs.

Change up your commute. If you drive to work every day, consider what would happen if you could walk, ride a bike, or take public transportation instead. Not only is this good for the environment, but it’s super beneficial for your body. If your work is far away, see if you can walk or bike to a public transit station. If you’re only a few miles away, squeeze in your morning exercise by using your own two feet to get to the office.

Invest in a standing desk. Standing desks are huge! You can literally negate all of the sitting by having a desk set up where you can stand instead. If applicable, see if your company is willing to invest in a desk for its employees. If not, we promise it’s worth the investment. You can also DIY your own desk by placing your computer on top of a large box and a stack of books.

Host walking meetings. Whether on a call or in person, why not take a meeting around the block? If no powerpoints or excel sheets are necessary, use a meeting to also get your legs moving.

Take the stairs. In every possible scenario, skip the elevator and take the stairs. This small change will certainly add up; not only will you get more steps in, but you’ll strengthen your muscles too!

While the sitting epidemic is becoming more and more serious, if we can commit to some lifestyle changes, we can keep ourselves healthy and strong. Even if you don’t totally notice how sitting all day is affecting your body, it most likely is. Focus on moving, standing, and walking whenever possible to do yourself — and your health — a huge favor.

10 Myths About Frozen Food You Need To Stop Believing

Posted on March 17, 2019February 19, 2019 by Sarah Kesseli

While the freezer is known for storing some of our favorite sweet treats (we’re looking at you, ice cream) it’s also a great place to keep healthy meals and snacks to defrost and enjoy at a moment’s notice.

Yet, frozen food often gets a bad rap. Many people associate freezer meals with loads of preservatives, salt, and fat, and there are myths abound about the proper way to defrost and refreeze foods, along with when things need to get thrown out.

We’re going to debunk the stigma around frozen food so you can use your freezer to your advantage — having healthy meals available to you at any time! We’ll also share some best practices when it comes to freezing, storing, and reheating your food, so you can make the most out of every food item you purchase.

Health Myths

Myth #1: Frozen food has fewer nutrients than fresh

Probably the most popular myth out there is frozen food does not contain the same nutritional value that the fresh stuff does. While a frozen pepperoni pizza won’t pack as many vitamins and minerals as say, a homemade salad, things like frozen fruits and vegetables will have the same, if not more nutrients than what we might find in the produce aisle. This is because frozen fruits and veggies are usually picked at their peak ripeness. In fact, one study found that the antioxidant levels between frozen and fresh veggies — peas, green beans, carrots, spinach, and broccoli, to be exact — were virtually the same. Furthermore, while some people say that frozen produce will lose its nutritional value over time while stuffed away in the freezer, the reported nutrient decrease via various studies is marginal.

Myth #2: Freezing will kill bacteria

While this would be nice, freezing foods won’t actually kill off bacteria and other harmful things in our food. The truth of the matter is bacteria can survive freezing temps, and when food is eventually thawed, bacteria can and probably will still be there. Cooking it to the recommended temperature is a surefire way to ensure your food is safe to eat. To be extra cautious, use a thermometer!

Myth #3: All frozen food is highly processed

If your mind automatically wanders to Hot Pockets and Ellio’s pizza, then sure: it’s easy to believe all frozen foods are highly processed. While that used to be the norm down the freezer aisle, our evolving, health-conscious culture has also led to food brands creating healthier frozen meals that are great options when we don’t have time to cook a meal. The best way to spot a healthy frozen meal is to inspect the label. Ingredients are listed from largest to smallest quantity, so pay most attention to the first few items you see. The list should be relatively short; the longer the list, the more chances for preservatives or additives.

Myth #4: All frozen food is high in sodium

Similar to processing, people often jump to sodium content when thinking about frozen meals. This is because sodium is often used as a preservative, not to mention a way to enhance flavor. While sodium’s natural preservation powers will most certainly always be a reality, more and more brands are offering low-sodium options to their menus. Again, read the nutritional label so you know what’s good for you; The Cleveland Clinic recommends frozen meals contain less than 600 mg of sodium.

Freezing and Defrosting Myths

Myth #5: All foods can be frozen

While the list is quite long when it comes to what can be frozen, there are a few foods you should avoid throwing in the freezer. For starters, delicate veggies (think: arugula, scallions, herbs) tend to stick together when frozen and curdle when thawed. You should avoid freezing these all together. Other items, like canned goods and eggs, also can’t be frozen, but there’s a catch: the food or liquid inside the can, along with the egg inside its shell, can be frozen on its own. Lastly, while many people like to keep coffee in the freezer, a coffee bean’s natural oils will break down in freezing temps and as a result, lose some of its flavors. It’s best to keep coffee in a cool and dry cabinet.

Myth #6: Once it’s thawed, you can’t freeze it again

We’re not really sure where this myth first formed, but you can absolutely freeze and refreeze food, just as long as it hasn’t been left outside for more than two hours. If you stick to the two hours rule (or one hour if it’s over 90 degrees) your food will be safe to eat. That said, refreezing uncooked food — especially meat — might lead to a loss of some flavor due to a bit of moisture escaping while it thaws.

Storing Myths

Myth #7: Frozen food can be stored anywhere in your freezer

You might not think about this often, but choosing where you put your food in the freezer matters. While people often opt for the freezer door, this is where the temperature tends to fluctuate the most, since warm air gets inside every time you open or close the door. To make sure everything stays super cold, keep food as close to the back of the freezer as possible.

Myth #8: Food can go straight into the freezer after purchase

Believe it or not, most foods benefit from proper storage techniques before they go inside the freezer. For example, if you’re planning on freezing veggies (just no delicate ones, remember!) it’s best you blanch them first to avoid a watery veggie hitting the freezer, which can lead to freezer burn or sogginess once thawed. As far as meat goes, the best plan of action is to remove it from its original package and place it in a freezer-safe bag. This ensures bacteria won’t form in its original plastic container.

Myth #9: Frozen food expires

The catch here is as follows: As long as you store food properly, they can safely be eaten indefinitely once thawed. (Pro tip: Properly means ensuring it stays in the back of the freezer at 0°F or below.) That said, FoodSafety.gov offers a list of recommended times for the freezer when talking about consuming food at its highest quality. Over time (we’re talking up to a year) food will lose some of its nutritional value. It’s still okay to eat, it just might not be as flavorful or packed with all its original vitamins and minerals.

Myth #10: Frozen food is more expensive

Last but not least, many people are skeptical when it comes to frozen food because it’s believed to be pricey. While we can’t deny that frozen foods are often marked up, many healthy freezer meals are way more affordable than going out to a restaurant, ordering takeout, or trying to buy produce when it’s out of season. (If you’ve ever purchased berries in the winter, you know what I mean.) In other words, buying a few frozen meals to have on hand when you don’t have time to cook will save you lots of money, and calories, versus calling your local pizza delivery.

With your freezer myths now busted, hopefully, you’re convinced and excited to take a trip down the freezer aisle on your next visit to the grocery store. Just remember to read the labels, store your food properly, and enjoy your thawed-out food with family and friends.

Easy Spring Break Snacks That Travel Well

Posted on March 6, 2019February 19, 2019 by Sarah Kesseli

With spring break just around the corner (whaaat?) there’s a decent chance you have some travel plans in your near future. Whether you’re hopping on a plane to Cancun or taking the train into the city to meet a friend, you’re definitely going to need to eat.

When hunger strikes when you’re on the road, it’s often too tempting to make a stop at the vending machine or order an expensive packaged meal (that also looks unappetizing) at a train or bus station. Or worse: You’re stuck on the tarmac for hours with no snacks in sight.

If you travel enough, one of the above scenarios is bound to happen, and you will be grateful to have a healthy snack or meal in your back pocket. The not-so-magic trick is to get into the habit of packing your own snacks and meals. With a little work, you’ll save yourself a lot of money and feel much healthier on the go.

Here are 20 snack ideas to take on your next spring break adventure.

Fresh & Dry Snacks

Fresh fruit. The “apple a day” rule definitely applies when you’re traveling. Pack firm fruit like apples, pears, or oranges to enjoy when hunger strikes. Try to avoid fruit that squishes or quickly browns, like berries and bananas.

Nut butter packet. For a quick source of protein (and to have something that’ll go with your apple) bring a packet or two of your favorite nut butter. Many brands carry single-serving packages of peanut, almond, cashew, or even hazelnut spreads for a yummy snack that will help keep you full.

Popcorn. Unlike chips or pretzels, popcorn is made with whole grains and is full of fiber. As long as you try to avoid ones that are flavored with extra sugar, salt, and fat, popcorn is a low-calorie, delicious snack to keep on hand.

Rice cakes. For something light and delicious to snack on, look no further than a few rice cakes. Many are made from brown rice, which means it will be filled with fiber and healthy carbohydrates and phytochemicals. Just note: While they make a good snack, they’re not a rich source of nutrients and shouldn’t be subbed for a meal.

Unsweetened dried fruit. If you’re craving something sweet that’s also packed with vitamins and minerals, carry some dried fruit if your purse or bag. Some of my favorites include mango, raisins, and blueberries. Just be careful of serving size; even the unsweetened versions pack a lot of natural sugar.

Raw nuts. My go-to snack when on the move is a ziplock full of raw almonds. They’re healthy, easy to carry, and filled with nutrients. Cashews, walnuts, and pistachios are great options, too! Pro-tip: Combine all four nuts with the above dried fruit, and you have yourself homemade trail mix.

Dry oatmeal cup. For a quick and easy breakfast, bring along a pre-packaged dry oatmeal cup. If you’re flying, ask a flight attendant to bring over boiling water they use for tea and water, and voila — breakfast!

Kale chips. If you’re craving the salt and grease a delicious potato chip provides, here’s a healthier option: a kale chip. They are yummy, flavorful, and a healthier choice, since the star in this snack is one of our favorite leafy vegetables.

Beef or turkey jerky. A package of jerky can ward off unwanted hunger pangs and keep you full till your next healthy meal is in sight. Just read the package before purchase; some jerky’s carry a sneaky amount of sugar.

PB&J wrap. Perhaps the quick and easiest sandwich you can make before heading out the door is a pb&j. Choose a wrap over bread so it doesn’t get super soggy, and make sure you buy natural peanut butter without added oil or sugar.

Protein powder. For a protein shake without the excess sugar, simply carry a flavored protein powder packet with you! Add water, nut milk, or low-fat milk and you have yourself a delicious and filling beverage.

Cold Snacks

For snacks and meals that need to stay cool, consider bringing an insulated lunch bag so whatever you plan to eat stays fresh.

Quinoa salad. Quinoa is an awesome super-grain that contains healthy carbs and protein to ensure you stay energized throughout your travels. I like to add a Mediterranean twist to my salad, with red onion, cucumber, roasted chickpeas, and feta cheese.

Hardboiled eggs. You can either make your own hardboiled eggs or buy pre-boiled ones at the grocery store. These help ward off hunger and provide a nice bout of protein and healthy fat while on-the-go.

Grilled chicken. Grilled chicken travels well and provides a nice source of lean protein. I like to cook mine up ahead of time in olive oil, salt, and pepper, and munch on them throughout the day when traveling on planes, trains, or automobiles.

Turkey wrap. Wraps are a bit easier to transport than bread since they take up less space and have less of a chance of getting soggy. Turkey, like chicken, is a great source of lean protein. I like to add provolone cheese, honey mustard, and a handful of spinach to my sandwich.

Cheese sticks. Cheese sticks are super easy to travel with and pack a nice punch of protein, calcium, and fat. Embrace your inner-kid and treat yourself to this yummy snack.

Breakfast burrito. For something to keep you full soon after waking up, look no further than a breakfast burrito. These are easy to whip up at home — just scramble eggs with veggies, sprinkle in some cheese, and add to a wrap. Or, grab a frozen breakfast burrito, heat it up and go!

Greek yogurt. A single serving of yogurt can go a long way! Healthy fats, protein, and probiotics are all necessary travel items. With so many flavors to choose from, the world is your oyster down the dairy aisle. Just make sure to watch out for yogurt that adds a lot of unnecessary sugar!

Hummus. Hummus is my healthy weakness. The protein and fiber from the chickpeas coupled with the healthy fats from the tahini make this a well-balanced and delicious dip. While I certainly won’t judge if you eat it straight with a spoon, bonus points for enjoying hummus with veggies.

Fresh cut veggies. We’ll give veggies its own spotlight here! I love to slice up carrots, celery, or cucumbers to have with me on-the-go for an amazing source of vitamins and minerals needed to keep me energized throughout my travels. Also, eating fresh vegetables simply feels good when I’m traveling, versus relying on processed foods found in vending machines and bus-stop corners.

There you have it: 20 delicious, easy, and healthy snacks and meals you can take with you — no matter where you’re headed. With a little bit of prep time, you and your stomach will be thanking you on your next spring break adventure.

21 Quick & Easy Breakfast Ideas For Busy Mornings

Posted on March 3, 2019July 3, 2024 by Sarah Kesseli

No matter if your day starts slow like a Sunday morning or is go-go-go, breakfast is still the most important meal of the day. The key to making sure you don’t skip it as you’re running out the door? One of these 21 Quick & Easy Breakfast Ideas.

If you are like us, then breakfast has always been a meal we have struggled with. We would rather squeeze in an extra 20 minutes of sleep than get up and make breakfast. And, to be honest, we have never really had much of an appetite in the morning. Unless you count our appetite for coffee and in that case we are definitely breakfast fans!

Starting your day with a healthy breakfast can significantly boost your performance and enjoyment in Ignition Online Casino (https://ignitioncasinoslots.com/) online casino gaming. A balanced breakfast, including whole grains, fruits, and proteins, fuels your brain with essential nutrients and energy, helping you stay focused and alert. This improved concentration allows you to make better decisions and respond more quickly in your favorite games. A nutritious breakfast also stabilizes blood sugar levels, preventing mid-morning crashes and mood swings that can negatively impact your gaming experience. By setting a positive tone for the day, a wholesome breakfast enhances your overall well-being, ensuring you’re in top form for an exhilarating gaming session.

Over time we came to realize the importance of breakfast. Not only does it help set the tone for our day, but it gives us the energy we need to work at our most optimal level and helps with weight management. Did you know that breakfast eaters have a tendency to weigh less? Yup! Those early morning eats prevent cravings later in the day. Who would have guessed!

That’s why we created easy breakfast foods like burritos, scramble bowls, and oatmeal. All of these are quick and easy breakfast options that can be ready in less than 5 minutes. But, for the days when you want something just a little bit ‘extra’ we have you covered there too!

Almost all 21 of these easy breakfast ideas can be made in less than 5 minutes. Some can be prepped the Sunday or night before, so the only time you’ll spend in the morning is opening the refrigerator door and grabbing your meal.

From meal prepped oatmeal to breakfast sandwiches and bagels, breakfast tacos, nachos and more. We have compiled a roundup of the most delicious easy breakfast ideas that you will want to keep on hand! Whether you decide to start the day sweet or savory, the one thing we can guarantee is that you will be out the door and off to a good start with one of these easy breakfast options in hand.

When you’re looking for a sweet start:

Strawberry Oatmeal Parfait

With a few simple ingredients, this Healthy Strawberry Oatmeal Parfait comes together in minutes making a fast and delicious way to start your day.

Meal Prep Oatmeal – 8 Ways

Oatmeal in a jar is the meal prep recipe that will change your morning routine. All it takes is 5 minutes of prep work the night before to ensure that you have an easy and energizing breakfast as you run out the door. A perfect grab-n-go idea!

Quick & Easy Oatmeal with Fruit

All you need is 3 minutes to cook this nutty bowl of oatmeal. Top it with fresh fruit and a drizzle of maple syrup for a satisfying breakfast in less than 5 minutes.

Pancake Puffs With Fruit & Syrup

You would never believe that you could be enjoying pancakes for breakfast in less than 5 minutes. Tack on an extra minute or two to plate nicely and add some fruit and syrup….you have what feels like a Sunday brunch in no time!

Pancake Puff Yogurt Bowls

Sometimes a simple yogurt bowl is all you need. While your pancake puffs cook, add yogurt, granola, nuts/seeds and fruit to a bowl. You will have a fast breakfast with a balance of carbs, protein and healthy fats in less than 5 minutes.

Sweet & Savory Pancake Puffs

It’s a double date with our pancake puffs and egg white patties. This sweet and savory duo requires less than 5 minutes in the microwave. We added some fresh fruit and avocado for healthy fats and good measure.

PB&J Waffles Sandwiches

PBJ is a staple for both breakfast and lunch. Toast 2 of our frozen waffles and layer with your favorite nut butter and jam. You will be transported back to your childhood in less than 5 minutes.

Apple Walnut Waffles

Feeling something a little more fancy with your waffles? Take 1 minute to top them with your favorite yogurt, sliced apples, walnuts, and a drizzle of maple syrup. If you slice your apple while the waffles toast, then you can be diving into this plate in less than 5 minutes.

Simple Topped Buttermilk Waffles

When everyone in the house wants something different, just pull out all of the stops! All 3 of these topping combinations are ready in less than 5 minutes!

Option 1: Vanilla yogurt + raspberries + pomegranate seeds

Option 2: Nutella + sliced pears + pomegranate seeds

Option 3: Peanut butter + bananas + shredded coconut

When you’re looking for a savory start:

Turkey Sausage Breakfast Potato Boats

This easy to prepare Breakfast Turkey Sausage Potato Boat recipe is made with only 3 ingredients. Made in just minutes, baked potatoes are filled with our hearty Turkey Sausage Egg White Bowl and finished off with feta cheese for a balanced start to your day. Great for meal prep too!

Bacon & Egg Breakfast Bowl Lettuce Wraps

Have you jumped on the lettuce wrap train yet? If not, this is an easy way to do it! Just cook up one of our Frozen Bacon Breakfast Bowls and wrap it inside crunchy layers of your favorite lettuce! It’s a perfect eat-on-the-go idea!

Turkey Sausage Breakfast Bowl Tacos

Turkey Sausage Scramble Bowl Breakfast Tacos are a quick and nutrient dense way to kick-start your morning! With only 3 ingredients, this gluten-free breakfast can be in your hands in less than 5 minutes!

Bacon Egg Scramble Bowl Breakfast Nachos

That’s right. We said Bacon & Egg Scramble Bowl Breakfast Nachos! Tortilla chips layered with bacon, eggs, avocado, cojita cheese, fresh salsa, jalapeno, and cilantro make these breakfast nachos an epic way to start your day — in less than 5 minutes, of course!

Turkey Sausage Scramble Bowl and Pesto Toast

Are you a fan of toast Tuesday? We thought so! In that case, this combo is sure to satisfy! While toasting your favorite bread, cook your frozen breakfast meal in the microwave. When the toast is done layer it with pesto and your cooked breakfast bowl. The flavors are out of this world!

High Protein Egg White Breakfast Sandwiches

Never miss breakfast again with these easy to make, high protein egg white patty breakfast sandwiches. Great for mornings when you need something fast!

Make Ahead Egg White Patty Freezer Sandwiches

Easy Make-Ahead Egg White Patty Freezer Breakfast Sandwiches that are healthier than any fast food version! Whole grain English muffins are filled with high protein, low calorie egg white patties, lean ham, cheddar cheese for a quick and satisfying breakfast on-the-go!

Low Carb Egg White Patty Breakfast Tacos

Low Carb Egg White Patty Breakfast Tacos are a delicious, gluten-free, high-protein start to your day! Simple to make egg white patties are filled with guacamole, bacon, salsa, cilantro and a squeeze of fresh lime juice.

Bacon, Egg White Patty & Avocado Breakfast Sandwich

The secret to this epic sandwich? Having prepared bacon on hand and a few egg white patties that can be made in less than 2 minutes. Layer it all between 2 slices of toast with avocado (and cheese, if desired) for a killer start to your day!

Egg White Patty & Guacamole Bagels

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!

Southwestern Veggie Breakfast Burrito & Fruit

Who doesn’t love a breakfast burrito?! Warm one up in the microwave in less than 3 minutes and enjoy right away with fruit, or go one extra step and crisp the outside in a skillet to give it that golden color. Either way, this balanced plate can be ready to go in less than 10 minutes.

And when all else fails, just grab a burrito as you’re running out the door!

Some days you just need to grab it and go! Toss one in your freezer bag and heat it at work for a 3 minute, easy, fast and balanced breakfast!

Variety Is The Spice Of Fitness.

Posted on February 28, 2019July 1, 2019 by Sarah Kesseli

Variety is the Spice of Fitness. Keep Your Heart Healthy With These Workouts

As the saying goes, variety is the spice of life. This is also applicable to your exercise routine. If you do the same type of workout day after day, week after week, not only will it be boring; you might start losing some fitness.

Why? If you focus on only one type of exercise (say, running) you will build great endurance and strong calves, but you might have incredibly weak hips, poor mobility, and no upper body strength. This scenario extends in pretty much every direction — stick to one type of workout and you’ll have an imbalance in the body, which can lead to injury or overtraining.

Having a well-rounded workout routine will both challenge and strengthen your inner-athlete. Here are five types of workouts you should add to your routine to keep your heart healthy and both your body and mind happy. We promise; Variety Is The Spice Of Fitness!

Steady State Cardio Training

Pretty much anything that gets your heart pumping above your resting heart rate is considered cardio. So yes, steady state cardio doesn’t have to be running — it also includes power walking, biking, swimming, cross-country skiing, and hopping on the elliptical. Steady state cardio training is pretty straight forward, and a great way to build endurance and maintain a healthy heart. Simply move at a pace and intensity that you can maintain for at least 30 minutes; this should feel manageable but not too easy.

Weight training

Getting a good workout in on the gym floor can have numerous benefits, from strengthening muscle endurance and muscle strength to keeping your heart healthy while your body lean. While many people might be wary of “getting big” in the weight room, you can approach weight training in many ways to fit your style of exercise. Some folks like to lift heavy with shorter reps, while others like to lift lighter weights while upping the numbers of reps and sets. The opportunities are endless when it comes to getting a workout in; you can strengthen anything from your core to your shoulders, quads to your back, with weights.

Yoga

Flexibility goes far beyond being able to ace the V sit-n-reach test. While flexibility might not seem as important as other types of exercises, stretching and flexibility routines can increase your range of motion and give space to your fitness goals — helping you stay injury-free while strengthening key muscles and ligaments.

One of the most common (and fun!) types of flexibility workouts is yoga. While the type of yoga you can do runs the gamut from vinyasa and hot yoga to restorative Yin and grounding Kundalini, all practices focus on integrating body and breath through stretches, isometric bodyweight exercises, and moving meditation.

High-Intensity Interval Training

For a type of cardio workout that is more intense than steady-state, consider HIIT (high-intensity interval training). These types of workouts will be shorter, more powerful, and focus on fat burning. Typically, HIIT intervals around broken up into work-to-rest ratios, where you do something intense — like sprints or pushups — for a certain amount of time, followed by rest, followed by the exercise once more. The nice thing about HIIT is that you can experiment and change up the types of movements, numbers of intervals, and lengths of work and rest, to push yourself to your edge. In general, your heart rate should be elevated to about 70% of your maximum heart rate.

Mobility Work

Another type of flexibility workout that’s important for your muscles is mobility work. If you want to release tight muscles, massage the fascia, and increase your range of motion, then you should consider foam rolling, using devices like a lacrosse or tennis ball to roll sore spots, and doing certain stretches and exercises that target your hips, glute, and hamstrings. All of these types of stretches and movements will help with deep tissue release, and you can do ‘em either before or after your typical workout routine.

Salt. How Much Is Too Much When It Comes To Your Health?

Posted on February 21, 2019July 1, 2019 by Sarah Kesseli

If you’re anything like us, you like to add salt to everything (well, mostly everything). We’ve been known for keeping a small salt shakers in our purses, and tend to go through Costco-sized salt containers faster than we’d like to admit.

While salt is part of any healthy diet, as with most things, it’s best in moderation. So how much salt is too much? And how much should we consume on the daily? Lastly, what does a certain amount of salt even look like? We’ll dive into all that salty goodness now.

Salt. How Much Is Too Much When It Comes To Your Health?

Salt 101

Salt — often referred to by its chemical element, sodium — is found in almost everything we consume. It either occurs naturally in many foods, is added as a preservative, or is used as a way to flavor a dish, from tomato soup and Italian dressings to sea salt caramel.

It’s important to note that our bodies need salt. The sodium that’s found in our bodies actually lives in our bloodstream with fluid surrounding the cells. Salt’s job is to keep these fluids in balance, and contrary to popular belief is actually needed to keep you properly hydrated. Sodium also ensures our muscles and nerves function properly. Lastly, anyone who exercises needs healthy bouts of sodium as well, since you lose salt through sweating.

The Salty Science of Sodium

Sodium is notoriously linked to high blood pressure, which can damage your blood vessels and arteries and in turn increase your risk of heart disease, stroke, and kidney disease. However, the studies that explain how much salt has been controversial, along with the recommendations for how much sodium a person should consume.

For example, the US Department of Health and Human Services recommend individuals limit their salt intake to less than 2,300 mg (2.3 grams) of salt per day, while the Institute of Medicine (IOM) recommends healthy adults consume 1,500 mg (1.5 grams). For context, one teaspoon of salt amounts to six grams.

To make things more complicated, the World Health Organization (WHO) suggests consuming 2,000 mg (2 grams) of sodium per day, and the American Heart Association, perhaps unsurprisingly, advises the same amount as IOM: 1,500 mg (1.5 grams).

Despite the various recommendations, Americans consume more sodium than what we’re told. We average at about 3,400 mg (3.4 grams) of salt every day. While this may seem like a lot, science is struggling to find clear lines of connection between this consumption rate and poor health. To make matters even stickier, many people with normal blood pressure levels may not benefit from restricting their sodium intake, and some evidence even suggests that decreasing salt intake could actually harm our health.

OK – So How Much Salt Should I Consume?

As you might expect, there is no clear-cut answer for how much sodium a person should eat or drink. This is especially relevant for athletes, who lose a lot of sodium through sweating and need to replenish sodium levels through electrolyte drinks, salt tablets, and naturally salty foods.

The best thing you can do is talk to your doctor, who knows the ins and outs of your health and can tell you if you’re at risk for high blood pressure or heart disease. Until you do that, the common sense approach will also suffice: Just like everything we eat, enjoy salt in moderation. For example, if you notice you’ve had salted peanut butter for breakfast and some pretzels as a snack, skip the salt in your stir fry and add garlic powder and pepper instead.

The Best Salt to Shake

Lastly, it’s important to understand the differences between the various types of salt you might see at the supermarket. There are three common types of salt: table salt, sea salt, and Himalayan pink rock salt.

Whenever possible, avoid table salt since this contains the most sodium chloride and is heavily processed. On the flip side, natural salts like sea salt and rock salt come in their whole form and are generally healthier options and are actually less salty.

So yes, you can ask to pass the salt at the dinner table. If you don’t go overboard with the salt shaker, sodium can help you stay hydrated, promote good vascular health, support a healthy nervous system, and even improve your sleep. And there’s nothing wrong with that!

25 Active Date Ideas

Posted on February 13, 2019July 1, 2019 by Sarah Kesseli

While going on dates can certainly be fun, a typical night out with a romantic partner often ends up being focused on eating and drinking. While a date at a night bar or restaurant is definitely deserved, why not think outside the box when it comes to spending an afternoon or evening with a partner?

Here are 25 — yes, 25 — active date ideas you can do any time of the year. Within this list, there has to be at least of a handful of activities you both will thoroughly enjoy.

Low-Key Date Ideas

Walk the dogs. If either of you has a pup, take a long walk with your dog together! If neither of you are pet owners, consider volunteering at a shelter and playing with the pups who need a home.

Mini golf. Walk around those 18 mini holes versus sitting on a bar stool. Mini golf is fun and keeps you on your toes, both figurately and literally.

Restorative yoga. A nice restore yoga class lengthens your limbs, relaxes your mind, and helps your body repair and rejuvenate. At the end of a class, you usually feel so good — a great feeling to also share with a partner.

Bowling. Lace up your bowling shoes and hit the alley. Walking up and down the bowling lane has to count for something. Just try to avoid the fried food that’s often sold at the bowling alley.

Explore the farmers market. Keep your body moving while moving around the maze at a farmers market. Bonus points for buying some fresh produce and making a healthy meal together when you get home.

Sledding. If the snow is in full-force, you don’t need to stay stuck inside. Grab a sled and head to the nearest hill for some sledding with your boo. Walking up the hill is a sneaky hill workout, too!

Tubing. Whether summer or winter, make a day out of it and go tubing. Whether you’re in the snow or on the water, staying seated in a tube is actually a sneaky core exercise, since you need to use your abs to ensure you don’t fall off.

Ice skating. A romantic evening out could mean heading to the ice rink. Hand in hand, skate around the rink while catching up on each other’s lives.

Rolling skating. For something a little easier than ice, roller skating is a fun and old-school way to get the heart pumping while enjoying some laughs together. If you’re extra cautious, wear some knee and elbow pads to protect your limbs.

Beach volleyball. Instead of basking in the sun on a beach chair all day, get up and go over to the volleyball nets. You’ll be guaranteed to build up a sweat on the sandy court — and can choose to be on your partner’s team, or add some friendly competition to your relationship and go 1 v 1.

Charity walk. To get your steps in and do something good for the world, go on a charity walk together. You can easily look up and see which ones are happening in a city or town near you.

Laser tag. For some unconventional and creative fun, embrace your inner-kid and go play laser tag! You might be surprised by how much running and lunging you’ll end up doing.

High-Intense Dates

Snorkeling. For the adventurous spirits, make a date that’s slightly closer to the ocean floor. Take a snorkeling class together and swim and explore the sea to your heart’s content.

Tough Mudder. A date idea definitely outside of the box is signing up for an adventure race, like a Tough Mudder. These are obstacle-course style races that combine running with climbing, balancing, crawling, and jumping. Athletic couples would love something like this!

Paddleboarding. Head to a local lake in the summer and give your arms, legs, and core a sneaky workout while you’re enjoying the views with your date. Paddleboarding forces you to focus on your balance, too!

Kayak. If you’d prefer to stay seated, kayaking is another great summertime workout and date idea. You’ll be working your arm muscles while enjoying the serene scenes and the sun.

Rock climbing. Skip Tuesday takeout and head to the rock climbing gym instead. Rock climbing is especially fun with a partner since your loved one can be the belayer while you climb up the wall. Just remember to take turns!

Downhill skiing. If you live near the mountains, make a day out of hitting the slopes after a good snowstorm. Downhill skiing is a great workout for your quads and hamstrings.

Biking. Hopping on a bike with a beau is super fun and great for your body. Go on a cruise around town, or use it as your mode of transportation as you head to a restaurant or bar.

Running. Increase your endorphins together by going on a run! Running with a partner also helps motivate you to get out the door if you find it’s hard to lace up your shoes and get going.

Hiking. For a long day on your feet, pick a route and hit the trail with your loved one. You can choose from a leisurely two-mile hike, or do something longer with more elevation gain. Either option is more active than going to the movies.

Cross country ski. Cross-country skiing is a great aerobic exercise and a perfect excuse to get outside during the winter months. You can rent skis at a nearby store if you’re a beginner and aren’t ready to invest in a setup quite yet.

Spin class. To get hot and sweaty with your date, go to a spin class together. Spinning is super fun, intense, and a great way to get moving with your loved one.

Salsa dance club. If you want to learn something new, get your body moving, and share intimate time with your partner, check out a salsa dance class! They’re often offered at bars, so you can reward yourself with a drink afterward.

Run a 5K! Lastly, to add a little competition and a lot of fun to your day, run a race together! A 5K is a perfect distance for a date — not too short, not too long.

Get moving and grooving on your next date night! No matter what the weather is like, there is something you can do with your loved one that is fun, active, and will get your body moving in more ways than one.

12 Smart Food Swaps For A Healthy Heart

Posted on February 7, 2019January 22, 2019 by Sarah Kesseli

February is American Heart Month, and one of the best ways to maintain good heart health is to watch what you eat. Instead of depriving ourselves of delicious foods, we came up with some healthy swaps so you can still eat foods that will delight your taste buds, while also knowing you’re doing your body a favor.

1.Top your oatmeal with fresh fruit instead of sugar.

While a hearty bowl of oatmeal is a great start, we can add so much sugar to oats that it cancels out the health benefits. Instead of adding brown sugar or maple syrup, mix in fresh fruit to sweeten the oats up naturally while getting in some extra vitamins and minerals. For example, blueberries are an amazing topping since they are packed with vitamin C and manganese, along with antioxidants and anti-inflammatories that can keep your heart happy and reduce the risk of chronic diseases. Pro-tip: For any fruits you love that are hard to find fresh, peek in the freezer aisle and grab the frozen version.

2. Choose eggs over cereal.

Another way to kick off your morning on the right foot is to choose an egg –white sandwich (or keep the yolk!) over a bowl of cereal. Contrary to popular belief, an egg or two a day won’t lead to a dangerous spike in cholesterol. Instead, they are packed with protein, rich in vitamin D, B6, B12, and full of minerals like zinc, iron, and copper. This makes for a way better breakfast than cereal, which contains a lot of processed sugar and simple carbs.

3. Chow down on a homemade veggie burger versus a beef burger.

While meat in moderation is fine, our beef with beef is it’s high in unhealthy saturated fats, which has been connected to increasing “bad” LDL cholesterol. On the flip side, baking a homemade veggie burger means you’re in control of what you consume. Black bean and legume burgers are filled with protein and fiber without the extra fat. Chickpeas, sweet potatoes, and carrots are also great veggies to add to your burger. And not to worry; if you’re short on time, you can buy a premade veggie burger. Just make sure to read the label and watch out for added preservatives and sugar!

4. Add avocado versus mayo to sandwiches.

If you’re in need of a healthy condiment to spread on your sandwich, mashed avocado is a tasty substitute for mayonnaise. Avocado is rich in healthy monounsaturated fats that help lower inflammation and could also protect your heart. You’ll also get nutrients and fiber from avocados that you won’t get from mayo, which is filled with fats and oils.

5. Drink water with a splash of juice instead of fruit juice

If you want to stay hydrated but bored by your basic glass of water, add a splash of fruit juice to your glass versus drinking an entire cup of juice. You’d be surprised at how much flavor just a slash adds, giving you a tasty drink without all those extra calories from sugar.

6. Snack on walnuts (or any nut!) instead of chips.

If you’re craving a salty snack to hold you over until dinner, grab a handful of walnuts over chips. While chips contain sneaky amounts of saturated fats, walnuts are chock full of vitamin E and help boost your intake of heart-healthy omega-3 fatty acids — which are great for the heart, brain, and skin. Whenever possible, choose raw and unsalted nuts over the roasted and salted versions.

7. Eat grilled salmon instead of steak.

Like hamburgers, steak can also be filled with saturated fats which can elevate our levels of LDL cholesterol. For a heart-healthy superstar at the dinner table, a fatty fish like salmon contains a hefty amount of omega-3 fatty acids (the same polyunsaturated fats that are found in walnuts) which have been shown to benefit the heart and brain. Salmon is also an excellent source of selenium, an antioxidant.

8. Say so-long to white side dishes and enjoy green ones.

If you need some side dishes for a meal, skip the white starch — things like rice, potatoes, noodles, and bread. These foods could contribute to high blood sugar and could put you at risk for heart disease. Instead, fill your plates with greens like kale, broccoli, spinach, or brussel sprouts. You can steam them or saute them, roast ‘em or keep them raw. However you enjoy them, adding green vegetables to your plate can lower high cholesterol and reduce internal inflammation, two risk factors for heart disease.

9. Use spinach instead of iceberg lettuce in salads

Speaking of greens, add dark green leafy greens like spinach and kale to your salad over iceberg lettuce. While the latter is devoid of heart-healthy vitamins and minerals, spinach is rich in iron, vitamin K, vitamin A, and vitamin C, and also contains manganese, magnesium, iron, and vitamin B2. There is a reason Popeye is obsessed with spinach. You should be, too!

10. Use more spices and less salt when cooking dishes.

While there’s nothing wrong with a bit of salt, people often use that as their default spice when needing to add extra flavor to a dish. If you have an existing heart condition, it’s especially important to watch your sodium intake. So instead of salt, add spices like garlic powder, ginger, pepper, lemon juice, or cumin to your food.

11. Enjoy a glass of red wine instead of a soda.

You can thank us later for this one. If you want to sip on something with a meal, skip the sugary soda and enjoy a glass of red wine. Some studies show that moderate amounts of alcohol (that means one drink for women and two for men) can contribute to happy heart health, and may even improve good HDL cholesterol levels. Red wine also contains polyphenols, which can increase the good cholesterol in our bodies and decrease inflammation. Cheers!

12. Swap baked goods out for dark chocolate.

To satisfy the sweet tooth in all of us, grab a nice chunk of dark chocolate versus a batch of baked goods. Cookies and cakes are chock-full of sugar, hydrogenated oils, simple carbs, and sugar, whereas chocolate has a smaller ingredient list. Chocolate’s main ingredient, cocoa, contains flavanols that help lower blood pressure and improve blood vessel function. Even better, some small studies show that dark chocolate can improve health heart and lower the risk of heart disease! Just don’t go too overboard; enjoy a square or two from a bar, verses chowing down on the entire thing.

With these small swaps, you should see major improvements in your health. Focus on one healthy swap a day, and consider increasing the number of healthy choices you make as you go on. Before you know it, you’ll be eating better than ever before, while never sacrificing flavor.

15 Easy Ways To Elevate Your Frozen Meals

Posted on February 1, 2019August 31, 2023 by Sarah Kesseli

Yes, we are big fans of popping a meal into the microwave when you need something fast. I mean, we wouldn’t be in business if we weren’t, right? But sometimes you want something just a little bit more, let’s say, ‘homemade.’ There is no need to make something completely from scratch when you can go the “semi-homemade” route instead. You know, by combining your favorite frozen meal with a few other ingredients and giving it a little bit of flare.

We put together these 15 recipes to elevate your frozen meal into something easy and fun! Oh, and let’s not forget delicious. Your friends and family won’t believe that these recipes started from frozen.

Egg White Patties

Egg White Patty Breakfast Sandwiches

You wouldn’t believe that this high protein breakfast bagel could be made in less than 3 minutes! Plus, egg (whites) and avocado. Pretty much a breakfast requirement, right?

Egg White Patty & Bacon Breakfast Sandwiches

Life is always better when bacon is involved. This breakfast sandwich made with whole grain bread, spinach, cheese, egg white patties and bacon comes together in less than 10 minutes. That’s less time than it takes to order at your local coffee shop.

Egg White Patty B.L.T Salad

We told you life was better with bacon! Skip the bread and add in some fresh greens for a low carb meal made with your favorite BLT ingredients like egg white patties in 5 minutes flat!

Low Carb Egg White Patty Breakfast Tacos

Tacos for breakfast? We think so. The best part? No taco shells are needed. Our high-protein egg white patties do just the trip helping you scoop that bacon, avocado, and salsa straight to your mouth.

Breakfast Scramble Bowls

Breakfast Turkey Sausage Scramble Bowl Potato Boats

Sail away, sail away….with these turkey breakfast potato boats. Use your leftover potatoes and fill them with our high-protein breakfast scramble bowl for a smooth sailing morning.

Bacon & Egg Scramble Bowl Breakfast Pizza

Just when you thought pizza wasn’t meant for breakfast. In swoops, this recipe made with your favorite store-bought crust and our bacon Egg Scramble bowl.

Open Faced Southwestern Veggie Bowl Omelette

Your Sunday brunch guests will definitely be impressed! Who knew that topping your simple egg omelet with our flavorful Southwestern Veggie Scramble bowl could result in such a simple, yet fancy meal!

Bacon & Egg Scramble Bowl Skillet Breakfast Nachos

This is nacho average breakfast! Grab your favorite tortilla chips and toss them in a skillet and finish them off with our Bacon Egg Scramble bowl, avocado, salsa, cheese, and cilantro!

Entree Meals

Chicken Black Bean Bowl Pizza

It may not be as fun as pizza for breakfast, but it still beats Friday night takeout any day! A simple pizza crust topped with our Chicken Black Bean Bowl not only has more protein and fiber than your local pizzeria pizza but is cheaper, too!

Steak Black Bean Bowl Stuffed Sweet Potatoes

Sweet potatoes are the perfect vessel for everything, don’t you think? Meal prep a few extra sweet potatoes on Sunday and then fill them with our Steak Black Bean bowl for a hearty, satisfying and fiber-rich meal that is ready in less than 5 minutes.

Buffalo Style Chicken Mac & Cheese Sliders

You know when your friends call you last minute to bring something to the weekend BBQ or football party? This is your solution. A few slider rolls, our Buffalo Chicken Style Mac & Cheese and bacon. Enough said.

Chicken Black Bean Bowl Sheet Pan Nachos

Don’t we all have those nights when we just want to eat nachos and watch Netflix? Easy solution? Top your favorite tortillas with our Chicken Black Bean Bowl, cheese, guacamole and you are set for movie night!

Pancake Puffs

Pancake Puff Ice Cream Sundae Bowls

Is it breakfast or is it dessert? Either way, sweetening up your pancake puffs with a few toppings is sure to please any crowd! Or go all out and have a “build your own” pancake puff ice cream sundae bar! We bet everyone will love it.

Waffles

Dark Chocolate Waffle Dippers

Studies show that if you start your day with chocolate you have a tendency to weigh less. That is reason enough for us to dip our waffles into some heart-healthy dark chocolate and enjoy!

Oatmeal

8 Fun Ways To Eat Oatmeal

They say “Variety is the spice of life”, right? And they also say, “Eat The Rainbow.” So, we figure why not knock out 2 birds with one stone and meal prep our organic oatmeal 8 different ways.