Author: Sarah Kesseli

Ham and Cheese French Toast Roll Ups

Posted on by Sarah Kesseli

These sweet and savory French Toast Roll Ups are filled with ham and cheese and rolled up in our ready-to-go french toast. These Ham and Cheese French Toast Roll Ups are sure to be loved by both kids and adults alike! 

Ham and Cheese French Toast Roll Ups

 

Ham & Cheese French Toast Roll Ups Ingredients:

  • 6 slices French Toast of choice
  • 3 slices of cheese
  • 6 extra thin slices of ham
  • 2 tbsp. butter
  • maple syrup, optional for serving

Ham and Cheese French Toast Roll Ups

Ham and Cheese French Toast Roll Ups
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Ham and Cheese French Toast Roll Ups

These sweet and savory French Toast Roll Ups are filled with ham and cheese and rolled up in our ready-to-go french toast. These Ham and Cheese French Toast Roll Ups are sure to be loved by both kids and adults alike! 
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients

  • 6 slices French Toast
  • 3 slices cheese of choice cut in half
  • 6 slices ham sliced extra thin
  • 2 tbsp butter
  • maple syrup optional, for serving

Instructions

  • Heat the French Toast up in the microwave for 1 minute per slice. Cut off the edges.
  • Roll the French Toast out extra flat with a rolling pin.
  • Next, lay a slice of ham and half of a cheese slice on each piece of French Toast.
  • Start with the bottom and roll the French Toast up, finishing with the seam side down.
  • Heat your butter in a skillet over medium heat. Place the roll ups, seam side down, into the pan.
  • Cook for 90 seconds, then rotate twice more after 45 seconds each time or until all sides are golden.
  • Serve with a side of maple syrup for dipper, if desired.

Meats Free From Antibiotics: Why Do They Matter?

Posted on by Sarah Kesseli

Meats Free From Antibiotics: Why Do They Matter?

Consuming meat continues to be a hot health topic. Is it healthy? And how can it be healthier — better for the animals, our environment, and our bodies?

Antibiotic–free meat became high on our radar back in 2015 when Subway announced they were going to begin only serving only animal proteins that have never been treated with antibiotics. Since then, antibiotic-free meats have become popular vernacular in the health and food world. But what does it truly mean? And how does it differ from the other labels we see, like organic, grass-fed certified, and others?

This article will break down everything about meat, how it can be treated, and why animal protein free from antibiotics is an important label to look for in the grocery aisle and on your food menu.

Why Do People Use Antibiotics & Why Are They Harmful?

Here’s a not-so-fun fact: Out of all the antibiotics used in the United States, it’s estimated that 80% are given to animals in their feed or water. Antibiotics are typically used to promote growth or to prevent diseases — both factors that often result from animals being overcrowded and existing in unhygienic and poor living conditions.

The problem with using these antibiotics is they can result in “superbugs,” which are bacteria that have evolved over time to resist these antibiotics. Another term for these “superbugs” is “antibiotic resistance.” When the animal is being slaughtered, these superbugs end up in the animal’s meat, and often in the consumer’s kitchen. The next place they end up? Our own bodies.

This bacterial resistance can result in life-threatening illnesses and is now one of the most urgent threats to our health. Antibiotic-resistant bacteria can cause dangerous illnesses; once we have them in us, we are more vulnerable to developing antibiotic-resistant infections. Moreover, antibiotic-resistant bacteria are typically more expensive and challenging to treat. The more alarming fact is the CDC reports that 2 million people are infected and 23,000 people will die from antibiotic-resistant bacteria — every single year.

Still, there is hope. There currently is no government ban on giving animals antibiotics, but there are actions we can take. We can support farming practices that don’t use antibiotics and practice other farming methods, like organic and certified humane. The question is this — how do we know what meat is raised in a healthy and safe environment?

How to Shop and Eat Better Meat

Not all meat is created (and raised) equal. The next time you want some meat, here are the labels you should look for and what they mean.

Certified Organic. Meat (and fruits and veggies!) that are labeled organic must check the most health boxes. Organic food is defined as food grown from a farming system that avoids human-made fertilizers and pesticides, and most organic foods must generally follow guidelines like avoiding synthetic chemicals (fertilizers, pesticides, antibiotics, and food additives) and being physically distant from non-organic products. Organic farmers also undergo regular on-site inspections. For organic meat specifically, the meat cannot be treated with hormones or antibiotics and must be fed only organically grown feed that does not contain any animal byproducts, persistent pesticides, or chemical fertilizers. Organic meat animals (think: “happy cows”) have to have access to the outdoors, too.

Raised Without Antibiotics. This means exactly what you’d think: No antibiotics of any kind were used — whether in their feed, water, or by injection— in the raising of that animal. This includes ionophores, which are antibiotics that are used only in animals and not used in medicine for humans. This label also certifies that animals that become sick and require antibiotics are removed from the “no antibiotic” grouping of animals and are not processed with the “raised without antibiotics” label. One interesting difference between this label and organic is that producers send documentation to the USDA to support their “no antibiotic” claim, but there are no inspections and audits unlike organic meats and produce. The one caveat is this: If there is also a USDA Process Verified label on the package, this means that USDA inspectors have indeed visited the farm to confirm no antibiotics were used. However, you don’t need this extra label to deem your meat as “raised without antibiotics.”

No Medically Important Antibiotics. This one’s a little different from “Raised Without Antibiotics.” This label means that antibiotics only used to treat people (for medically inclined folks, this includes amoxicillin, erythromycin, and tetracycline) have never been used on animals. This, then, does not include the ionophores antibiotic we explained above. In other words, this allows for the use of antibiotics that aren’t used on humans, which can still lead to the antibiotic-resistant issue.

No Critically Important Antibiotics. This label means that no animals were given antibiotics that are claimed as “medically important” within human medicine. You probably won’t see this label very often, but if you do, it’s best to find meat that has the entire “raised without antibiotics” seal instead.

No Growth-Promoting Antibiotics. If you’ve ever picked up a  Shady Brook Farms or Honeysuckle package, you might recognize this seal. The “no growth-promoting antibiotics” label means that no antibiotics were fed to the animal for one sole purpose — to speed up growth. This means that antibiotics could still have been used to help prevent the animal from becoming sick. The weirdest part is that technically, all antibiotics can be used to prevent illness, so this practice hardly an improvement over the current standards in the meat industry.

American Grassfed Certified. This label means that animals were only given grass and forages like hay, for its entire life. They are also raised on pasture versus having to eat in a feedlot. However, there’s a caveat here, too. The label is regulated by the USDA’s Food Safety and Inspection Services (FSIS), a third party regulator, and it isn’t strictly enforced. More importantly, this label refers only to the animal’s diet. Animals can still receive antibiotics and other hormones from an injection. Lastly, this label only refers to beef, bison, goat, lamb, and sheep — chicken or turkey are excluded.

Certified Humane. Being “Certified Humane” means that the animal was never confined in a cage or crate. This doesn’t mean they have access to a pasture or an antibiotic-free diet. In fact, antibiotics can be used to treat a sick animal. However, the benefit here is the label means the animals were slaughtered “with minimal suffering.”

Everyone Benefits

While no meat is created equal, it’s also apparent that no label is created equal either. While organic and antibiotic-free labels are best, all of these labels above are better than the industry standard, which is arguably dangerous for our animals, our environment, and our health.

Moreover, not only is antibiotic-free, organic, or other humane labels safe for the consumer. A recent Consumer Reports survey found that of over 1,000 people, 43 percent said they “always or often” buy meat raised without antibiotics at the grocery store. Moreover, nearly 6 in 10 people are more likely to eat at a restaurant if the meat and poultry were raised without antibiotics. They would pay more for a “no-antibiotic” burger, too/. This means that antibiotic-free meat is beneficial for farmers, grocers, and chefs — so they should get on the antibiotic-free train, too.

Mixed Berry Baked French Toast Casserole

Posted on by Sarah Kesseli

This Mixed Berry Baked French Toast Casserole is as easy as one, two, three when made with our ready-to-go Oast & Honey or Cinnamon French Toast! 

Mixed Berry Baked French Toast Casserole

French Toast is one of our favorite weekend brunches. But there are just some times when we crave a good baked French Toast during the week. That’s where this Mixed Berry French Toast Casserole steps in! It is made with just 6 ingredients, one of which is our new protein-packed French Toast, making it a breeze to whip up any day of the week!

Made with oats and ancient grains, our frozen French Toast is packed with 40g of whole grains per serving, plus 13g of protein! Starting your day on a nutritious note has never been easier! You can satisfy your craving for something sweet (we think this recipe tastes almost like dessert for breakfast YUM!) while still getting in the nutrients you need to power through your morning!

The combination of protein and whole grains is one that will keep you satiated straight until lunch.

How to mix it up!

We listed honey as an optional ingredient. If you like your French Toast a little sweeter, we recommend adding 1 tbsp. However, please keep in mind that the French Toast is already slightly sweetened. Plus, the berries add a bit more sweetness to the recipe. You can use either our Oats & Honey or Cinnamon French Toast for this recipe. Either will yield a delicious result!

When it comes to the toppings, don’t let the end be mixed berries! You could use chocolate chips, sliced bananas, sliced almonds, raisins, cranberries, a drizzle of nut butter once it’s done baking, etc. There is no limit to the possibilities after you start with a base of French Toast!

Mixed Berry Baked French Toast Casserole Ingredients:

  • 1 box Oats & Honey or Cinnamon French Toast
  • 1 cup milk
  • 1 large egg
  • 1/2 tsp. pure vanilla
  • 1/2 tsp. cinnamon
  • 1 tbsp. honey, optional (use if you like a sweeter French Toast)
  • 1 cup mixed berries (fresh or frozen)
  • powdered sugar, optional

Mixed Berry Baked French Toast Casserole

Mixed Berry Baked French Toast Casserole
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Mixed Berry Baked French Toast Casserole

This Mixed Berry Baked French Toast Casserole is as easy as one, two, three when made with our ready-to-go Oast & Honey or Cinnamon French Toast! 
Course Breakfast
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 6

Ingredients

  • 1 box Good Food Made Simple French Toast
  • 1 cup milk
  • 1 large egg
  • 1/2 tsp pure vanilla extract
  • 1/2 tsp cinnamon
  • 1 tbsp. honey optional
  • 1 cup mixed berries fresh or frozen
  • powdered sugar optional

Instructions

  • Pre-heat oven to 375 degrees F.
  • Place your frozen Good Food Made Simple French Toast on a baking sheet and put it into the preheated oven. Bake for 5-6 minutes. Flip the French Toast and bake for an additional 5-6 minutes, or until slightly crispy.
  • Cut the baked French Toast into cubes.
  • Whisk together your egg, milk, vanilla, cinnamon, and honey, is using, in a large bowl. Add your French Toast cubes and mix thoroughly.
  • Coat an 8X8 baking dish with nonstick spray or oil. Pour the egg and French Toast mixture into your baking dish. Top with the berries.
  • Bake for 12-15 minutes, or until firm.
  • Sprinkle with powdered sugar before serving, if desired.

Notes

Nutrition for 1 out of 4 servings:
255 calories | 4.9g fat | 39.8g carbs | 12.6g protein | 5.8g fiber | 311mg sodium

Breakfast Fried Rice

Posted on by Sarah Kesseli

Breakfast Fried Rice made with leftover rice, egg white patties, and bacon is a savory, protein-packed way to start off the day! gluten-free. 

Breakfast Fried Rice

Love a good savory breakfast? We do too! That’s why we can’t get enough of this Breakfast Fried Rice Recipe! It includes all of the things a solid breakfast should have: carbs, protein, healthy fats, and fiber! Oh, and let’s not forget tons of flavor! That’s right! This easy, 7-ingredient breakfast dish is extra tasty, and extra quick to make! You can have this meal on the table in less than 30 minutes.

But, let’s be honest, breakfast fried rice isn’t only for breakfast! This dish works for lunch or dinner, too! It has enough staying power from the fiber-rich brown rice and protein-packed egg whites to keep you full for any meal of the day.

Love more veggies at breakfast? Go ahead and toss them right into this dish! Not only is breakfast fried rice easy, but it’s versatile too! You can add in anything that you’d like. Have leftover chicken? Swap that for the bacon. Want to add in some peas or diced peppers? Go for it! You can also swap the brown rice for white, jasmine, or basmati rice. But please keep in mind that the fiber won’t be as high, i.e., you might not stay full quite as long.

No matter how you serve it up, added veggies, breakfast, lunch, dinner, side dish, it is guaranteed to be a home run with everyone in the family! We won’t say anything if you decide to toss in a few more egg white patties because you are looking for more protein. We do the same thing!

Breakfast Fried Rice Ingredients:

  • 6 Egg White Patties
  • 6 ounces lean bacon
  • 1 medium onion, finely diced
  • 5 cups cooked brown rice, fluffed and cooled
  • 1/4 tsp sugar
  • 2 tbsp. tamari sauce (can sub with soy sauce if not gluten-free)
  • salt and pepper, to taste
  • 2-3 green scallions, chopped

Breakfast Fried Rice

Breakfast Fried Rice
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Breakfast Fried Rice

Breakfast Fried Rice made with leftover rice, egg white patties, and bacon is a savory, protein-packed way to start off the day! gluten-free. 
Course Breakfast
Cuisine Asian
Keyword Egg White Patties
Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Servings 4 meals

Ingredients

  • 6 egg white patties
  • 6 ounces lean bacon cut into 1-inch pieces
  • 1 medium onion finely diced
  • 5 cups cooked brown rice cooled and fluffed
  • 1/4 tsp sugar
  • 2 tbsp tamari sauce can sub with soy sauce or coconut aminos
  • 2-3 scallions chopped
  • salt & pepper to taste

Instructions

  • Cook the egg white patties according to package directions. Set aside to cool.
  • Add the cut bacon into a skillet over medium heat and allow it to cook down until crispy. Once the bacon is done, remove it from the pan and set aside.
  • Add the diced onion to the skillet and cook until translucent. Next, add in the brown rice, and cook for 3-5 minutes. Break up any clumps with your spatula.
  • Cut up your egg white patties into small to medium chunks.
  • Add in your sugar, tamari, salt and pepper, if using. Give everything a good mix.
  • Once the rice begins to steam, it is done! Add in your cut up egg white patties, bacon, and scallions. Give everything a final toss and serve!

Notes

Want to find out where you can grab the egg white patties for this recipe? Head here to find a store near you!

Managing Your Seasonal Depression

Posted on by Sarah Kesseli

After what most of us wish was an endless Summer, the majority of the contiguous U.S. turn their clocks back an hour for daylight saving time. Despite the initial feeling of gaining an hour of sleep, the sun setting at 3 or 4 PM often brings feelings of seasonal depression. This blog will explain what seasonal depression is, the signs and effects it has, and how to combat it.

What is seasonal depression?

Seasonal affective disorder (informally referred to as seasonal depression) is a form of depression that’s impacted by the change in season. In most cases, seasonal affective disorder occurs in the Fall and Winter months but can also emerge in the Spring.

According to Mayo Clinic, some of the symptoms of seasonal depression include:

  • Feeling depressed throughout the day on most days
  • Having lost interest in hobbies or activities you previously enjoyed
  • Feeling low energy
  • Changes in your sleeping habits (oversleeping or insomnia)
  • Feeling easily agitated
  • Finding it difficult to concentrate
  • Changes in your appetite

While these symptoms may overlap with those of clinical depression, seasonal depression often starts and ends around the same time each year. In contrast, major depression doesn’t have a “clear” cut off for when symptoms will end. Those that seasonal depression impacts may be able to easily identify it if it occurs persistently.

Causes and sources

Typically, seasonal depression is understood to be caused by the change in season, weather and amount of sunlight. However, some scientists believe that hormones are at play here. As stated by Web MD, chemicals such as serotonin and melatonin are impacted by the change in seasons.

During the Summer, when sunlight occurs throughout the majority of the day, your serotonin levels are more or less regular. Serotonin is a chemical hormone produced by the brain and it helps to regulate your mood and emotions. 

Due to the decrease in sunlight throughout the Winter months, your brain may make and release less serotonin. As a result, symptoms of seasonal depression such as feeling down, depressed or fatigued.

Another hormone that may cause seasonal depression is melatonin. Similar to serotonin, melatonin is a chemical hormone produced by the brain in response to darkness/nighttime. Ultimately, it helps to regulate your circadian rhythms or body’s internal clock. 

In the darker Fall and Winter months, your body slows its production of both of these hormones. Since it becomes darker earlier in the day, your body’s melatonin is released way sooner than normal. If you find yourself feeling exhausted before the workday even ends, this is probably why.

Additionally, the lack of sunlight reduces your serotonin levels. When combining the lack of serotonin with the reduced levels of melatonin, your brain reacts by feeling depressive emotions or thoughts.

Ways to manage seasonal depression

Coping with seasonal depression can seem difficult at first glance. However, there are 3 simple things you can do during your daily routine to mitigate some of the side effects. These include staying active through movement/exercise, eating foods that boost serotonin levels, and exposing yourself to as much light as possible.

Since some of the common side effects include feeling fatigued, lethargic, and low-energy including movement throughout your day can combat these feelings. Now, this doesn’t mean you need to start training to run long-distance (although, it’s a great form of exercise). Movement and physical activity include exercise like yoga or simply getting your steps in throughout the work day.

Food & seasonal depression

Another way to soften the side effects of seasonal depression is to include serotonin in your diet. According to Medical News Today, there are a number of foods and ingredients that contain tryptophan, an amino acid that assist in the formation of serotonin. These foods include:

A third effective method to cope with seasonal affective disorder is to invest in light therapy. By using a light box with a white or blue light bulb, your brain is directed to produce more serotonin as it believes it’s day time. Light boxes help to mimic outdoor light or sunshine with hopes of combating the side effects of seasonal depression.

If you are unable to invest in a light box, simply finding ways to expose yourself to sunlight will help mitigate the side-effects. Try waking up earlier, taking a morning or afternoon walk, or sitting outside on sunny days.

Seasonal depression is extremely common and you’re not alone in feeling this way during the Fall and Winter months. By listening to your body and recognising the symptoms, you are one step closer to finding coping mechanisms that work for you. Whether that’s eating foods that boost your serotonin, staying active, or reaching out to your doctor about light therapy – it is definitely possible to manage your seasonal depression. 

The Health Impacts of Stress Eating

Posted on by Sarah Kesseli

During this “new normal” many of us may have let our health and wellness goals fall to the wayside. One major change in your health goals may have something to do with stress eating. Shifts in our typical dietary habits are one of the most common changes.

Specifically, stress-eating has become a popular coping mechanism as news related to the coronavirus continues to unfold. In turn, this has caused a number of people to experience significant health ramifications. These changes can impacted our mental, emotional, and physical well-being.

Whether you have acknowledged your stress-eating or not, it’s important to be aware of the negative effects. Read on to learn about how stress eating may be impacting your overall well-being!

Weight gain

One of the more obvious health impacts of stress-eating is weight gain. Emotional eating tends to push people towards high-fat, surgery foods. They are often referred to as “comfort foods.” This is due to the release of certain stress hormones such as cortisol, which works to increase appetite and motivation. Consequently, this results in you eating more food than normal.

High levels of cortisol and insulin are the hormone responsible for absorbing the extra sugar in your blood. When combined with the hunger hormone ghrelin, we tend to turn to high-calorie junk foods as a way to ease our nerves.

While stress-eating has proven to be effective in counteracting anxiety, it is not beneficial for preventing weight gain, which is why it’s important to monitor your food intake and calorie consumption.

What You Can Do: To avoid sabotaging any weight loss goals you may have and stop those additional pounds from accumulating, practice intuitive eating. By doing this, you’ll be able to further monitor your food intake and your body’s needs.

Beyond that, be sure to keep up with physical activity. Hiking, swimming, running, or a simple at-home workout are all great ways to combat those extra calories caused by stress-eating!

Acne & Stress Eating

A clean, clear, healthy-looking complexion isn’t only dependent on the skincare routine you follow and the products you use. Rather, it pertains to the ways in which you care for other parts of your body like your immune and digestive system.

When you eat foods that have a high glycemic index, you’re causing your blood sugar to spike rapidly. When this happens, your body produces more insulin, which can trigger inflammation in the skin and sometimes can cause blemishes to occur, according to studies.

Additionally, high-cortisol levels can often send your body’s sebum (oil) production into overdrive. Therefore, it’s easy to understand why stress-eating can wreak havoc on our skin.

What You Can Do: It’s a good idea to introduce low glycemic index foods into your diet. Foods such as fruits, vegetables, nuts and unrefined carbohydrates better support your immune system and keep insulin levels low.

Aside from that, you’ll also want to focus on skincare. To maximize results, consider using specialized acne treatment products in your skincare regimen a few times a week. This will help to target blemishes and breakouts more effectively and prevent future acne from occurring.

Mood

The integral relationship between the foods we eat and our mental health is an ongoing topic of research. The connection between blood sugar fluctuations and nutritional imbalances can have an impact on our mind and general well-being.

An improper diet that comes as a result of stress-eating can be detrimental to your mood. The minimal nutrition that often stems from stress eating can cause you to miss out on vitamins, minerals, and other necessary nutrients.

Your gut holds 90% of your serotonin receptors, which are the neurotransmitters responsible for regulating your mood. That being said, poor gut health caused by stress-eating may be reducing your energy levels and worsening your mood.

What You Can Do: Although it may be easier said than done, try limiting your intake of processed foods. This can do wonders for your mind and body. Remember to pay attention to the way certain foods make you feel by jotting down your thoughts in a food and mood journal.

Additionally, try to make a point to practice other mindfulness activities. Even if it’s only for ten minutes a day, taking some time out of your schedule to practice yoga or meditation will be a sure-fire way to improve your mood!

It’s important to find healthy coping mechanisms that support both your wellness goals and overall well-being. Instead of relieving stress through emotional eating, try following more mindful practices like the ones listed above. After all, your health does deserve your utmost attention! It’s never too late to start implementing routines that make you feel good!

Mental Health: It’s Time to Make It a Priority

Posted on by Sarah Kesseli

Physical wellness is too often prioritised over mental health. While it is important to take care of your body, it is equally as important to focus on mental wellness too.

Making mental health a priority does not need to be complicated. You do not have to take an expensive vacation to relax or spend every single night meditating. This article will detail why it is important to take care of yourself mentally and list some everyday self-care routines.

Defining mental health

According to the World Health Organisation (WHO), mental health “is a state of well-being… and is fundamental to our collective and individual ability.” 

In other terms, mental health allows us to “think, emote and interact with others.” Promoting mental health allows people to improve their psychological state.

Usually, mental health is colloquially termed “good” or “bad.” However, this adds to stigmas people face and cannot be used accurately to describe everyone’s experience. The impacts of psychological health differ greatly between all sorts of people.

Medical News Today explains “peak mental health is about looking after ongoing wellness and happiness.” When life becomes stressful or overwhelming, it can be hard to look out for our individual happiness and prioritise wellness.

When people experience mental illness, it can create a variety of complications. Additionally, these indicators manifest themselves in various ways depending on the individual.

The Mayo Clinic lists the below as some common symptoms that arise due to overlooking mental wellness:

  • Feeling sad or down
  • Confused thinking or reduced ability to concentrate
  • Excessive fears or worries, or extreme feelings of guilt
  • Extreme mood changes of highs and lows
  • Withdrawal from friends and activities
  • Significant tiredness, low energy or problems sleeping
  • Inability to cope with daily problems or stress
  • Major changes in eating habits
  • Excessive anger, hostility or violence
  • Suicidal thinking

Why is spreading awareness important?

Mental health awareness is often overlooked, so it is important to promote it whenever possible. Additionally, it is essential to let those know struggling with this that they are not alone.

Spreading vital information about psychological health allows for people to resist the stigmas that accompany it. 

Raising awareness about mental wellness can help people recognise the signs and when to seek help. Additionally, being aware of the signs allows individuals to be proactive in their mental healthcare.

A major part of mental health awareness is rejecting the stigmas. Too often, people struggling with mental health deal with shame and pressure of needing to prioritise their wellness.

The first step in taking care of yourself is by feeling supported by those around you. People should not have to feel ashamed of taking a mental health day.

Since mental health can impact people differently, the remedies will vary as well. Below are some simple ways you can practice self care and prioritise.

Taking care of yourself

The list of self-care practices is never ending. Here are a few simple things you can do to take care of your mental wellness.

  • Journalling: this is a great way to express your feelings, thoughts and reflect on your day
  • Hangout with family or friends
  • Spend the day outside, get some fresh air
  • Pinpoint reasons for your stress, think of ways to find balance
  • Experiment in the kitchen with new recipes
  • Take a mental health day off work: when your body is telling you to slow down, listen!
  • Seek out therapy or counselling: it’s more than okay to reach out when you need help
  • Spend the day doing things that make you happy: get back into your hobbies!
  • Meditate or practice yoga: mindfulness allows you to focus in on your intuition and can create a sense of relaxation

This list is not exhaustive. There are many other forms of self care and mental rejuvenation. Finding the activities and habits that best suit you is key.

Finding down time in your busy schedule is already difficult enough. However, it is important to remember to take time for yourself when you’re feeling burnt out. 

Listen to yourself and be aware of the signs. Your mental wellness should not be pushed to the wayside. 

 

A Quick Guide on Flexitarian Eating

Posted on by Sarah Kesseli

So you’ve heard about veganism, the paleo diet and good old fashioned vegetarianism. As of late you may have seen the term “flexitarian” pop up more and more.

Other than being a new buzz word, what does flexitarian eating really mean?

What is it?

The flexitarian diet was coined by Registered Dietitian Dawn “DJ” Blatner. As listed on DJ’s website, the word flexitarian is made up of the words “flexible” and “vegetarian.”

Essentially, the idea of this diet is to allow people to minimize meat consumption as opposed to restricting it entirely.

A traditional vegetarian diet restricts the consumption of meat. For some vegetarians, cutting out animal-by products such as dairy or eggs is a part of the diet as well.

This can be somewhat confusing to those who are unfamiliar with the various differences between diets. As such, flexitarian is increasingly becoming a more popular way of eating.

Unlike some other diets, eating flexitarian doesn’t have a strict set of rules or guidelines. Being a flexitarian is more of a lifestyle than it is a diet. Those who choose to adopt this lifestyle are also choosing to not restrict certain foods.  This gives people more freedom with what they can eat.

In simple terms, flexitarians focus on eating a plant-forward or vegetarian diet most of the time. However, when a craving strikes or when someone simply feels like eating meat, they do just that.

The choice to be flexitarian is to not punish yourself when you want to eat meat. Instead, it promotes listening to your body and openly choosing to eat more vegetarian-focused meals on a daily basis.

DJ sums the above perfectly on her website: “the most important part of flexitarianism is not how many meatless days you have, but how many more vegetarian meals you prepare.”

Therefore, a flexitarian chooses to eat most of their meals like a vegetarian or plant-based eater but give themselves grace to consume meat when they want it.

Reasons for Eating Flexitarian

The reasons for living a flexitarian lifestyle differ from person to person. However, there are a few trends across the board.

For some, eating flexitarian is more sustainable and environmentally friendly. Meat consumption leads to greenhouse gas emissions which ultimately impacts climate change.

However, eating meat in moderation is absolutely safe to have as a part of your diet. As such, flexitarians give themselves room to consume meat here-and-there.

Other reasons to eat flexitarian include introducing more fiber or vitamins and minerals into your meals. Essentially, this diet focuses on consuming more plant-based, whole food ingredients such as fruits, vegetables and whole grains.

According to Registered Dietitian Alyssa Pike, “plant-based foods can help you get your daily dose of dietary fiber,” which is important as most people don’t meet the required amount of daily fiber.

Another potential reason or benefit is that it may decrease the risk of cardiovascular disease. Studies have cited this to be due to the increase in nutrients, antioxidant vitamins and better-for-you ingredients.

In addition to the reasons above, many of those that follow a flexitarian way of eating choose to do so to make a lifestyle change. Depending on your lifestyle goals, choosing to eat this way may come with its own personal list of reasons!

Things to Eat While Flexitarian

So, what does eating flexitarian actually look like?

There are in fact some major differences between what it means to eat vegetarian and flexitarian. For some, eating vegetarian involves eating everything but meat (and sometimes dairy/eggs).

While vegetarians might feel free to eat more pre-packaged or processed foods, the flexitarian diet actually cautions against it.

Specifically, flexitarians are encouraged to consume whole plant foods. This includes fruit, vegetables, nuts, seeds, legumes and whole grains. As such, this promotes eating a more whole foods diet as opposed to processed foods.

However, that doesn’t mean you are prohibited from eating pre-packaged meals when flexitarian! Our Cauliflower Kung Pao bowl is a great meal option when you are trying to focus on a more plant-focused diet.

To elevate and meal prep the noodle bowl, we focus on pairing it with plant-based ingredients such as edamame and tofu. Learn how to make our Cauliflower Kung Pao Meal Prep Bowls! They are a perfect fast and affordable meal prep idea for plant-based eaters.

While some diets and fads can be confusing, being flexitarian is not. If you are looking to ease your way into plant-based eating or simply want to become a semi-vegetarian, flexitarian eating may just be the lifestyle for you.

Low-Cost Outdoor Summer Activities

Posted on by Sarah Kesseli

July is the height of summer, which means everyone is trying to spend as much time outside as possible. However, for some people summer also means making a dent in their bank account. From multiple week-long trips to constantly eating out, summer expenses can really add up. Luckily, there are low-cost activities you can partake in all summer long!

Spending more time outside is a great way to enjoy the summer without burning a hole in your wallet. In this article, we have compiled a short list of activities to do this summer that will spare your bank account!

Hiking & bike rides

Taking advantage of any outdoor trails in your area is a great way to get outside and enjoy warm weather. Most public trails can be used by the public at no cost! Why not make a day out of it and explore a long trail?

If you are looking for a summer adventure but don’t have the funds for a vacation, not to worry. Exploring new and unfamiliar local trails is a good place to start.

Some trails have tables, benches or general sitting areas within them. By packing home-made meals or snacks, you and the family can enjoy a full day of exploration while keeping it low-cost.

If you are planning on spending time on a trail in particularly hot weather, don’t forget to hydrate!

Local lakes, ponds or beaches

Another low-cost place to spend time outside is at a lake, pond or beach. Depending on your area, there may be a daily or season pass fee required to access these locations. However, daily fees can be decently low cost if you are looking to take a day trip!

Similar to going for a hike or bike ride, meal prepping your own lunch for the day is a surefire way to lower costs.

Additionally, if you own your own kayaks, canoes, or paddleboards, spending time out at a public lake or pond is a great way to enjoy some time in the water while utilizing what you already have.

However, if you do not own your own water equipment, some town ponds will allow guests to rent them for the day at a low, one-time cost. Depending on what you want to do, or what you have at home, spending time by the water can be extremely cost effective!

Start a garden

Starting your own garden is a fairly simple and costly activity to enjoy during warm weather. Some of the costs for beginning a garden will include gardening tools, materials for plant beds, soil/mulch and seeds.

However, if you decide to plan seasonal produce, this can potentially lower your costs for fresh fruit and vegetables thus being a very low-cost project.

Not sure what to harvest for the summer? Here is a list of some popular seasonal summer produce! Some of these include corn, eggplant, blueberries, tomatoes, watermelon and peaches. Seeds for seasonal produce can be found at your local nursery or even online!

Transition your routines outside

If you are finding yourself staying inside more and more, try transitioning your daily routine outside. For example, take your workout outdoors and soak up the sun while breaking a sweat!

Some tips for transition your workout outside include:

  • Packing a post-workout snack and lots of water
  • Wear sunscreen
  • Wear sunglasses or a hat
  • Check the weather
  • Pre-plan your route if you are going on a run

Even if you do not have the summer off work, you can still go about your everyday work routine and spend some time outside. If you are able, try bringing your work materials outside and go about your work day in your back yard or other outdoor area.

If working outdoors is not the most plausible option for you, taking your lunch break outside is an easy way to enjoy the sun without disrupting your work routine too much.

Good Food Made Simple understands that we all lead busy lives and stepping away from your desk is often easier said than done. However, there are small steps you can take to get your body moving throughout the day and without disrupting your work routine.

Picnics & BBQs

Summer is automatically associated with grill season and eating outdoors. While it can be tempting to enjoy outdoor dining at all the restaurants, it is not always an option for those who are keeping a tight budget.

Instead, try hosting a BBQ or picnic with family and friends! If you are cooking up meals made of seasonal produce, you will probably be able to find ingredients for cheap during the summer.

If you decide to have guests bring along meals to the event, this will be an even greater cost-effective activity for everyone. A benefit of hosting a BBQ or picnic is that everyone can take a little bit of what is left over, whereas restaurant leftovers do not last as long.

With so many great BBQ-friendly recipes out there it can be difficult to know exactly what dishes you should make. To save you some time, we have created a list of 50 simple summer meals! Oh, and don’t forget the mocktails!

Summertime does not need to include breaking the bank. You can most definitely have an exciting and fun-filled summer while still keeping your costs low. By enjoying some time outside and hosting small BBQs or gatherings in your backyard, summer will be spent soaking up the sun and saving some dollars!

4 Ways to Keep Hydrated

Posted on by Sarah Kesseli

As the weather is starting to heat up, it is no surprise that staying hydrated is becoming more top-of-mind. Hydrating your body is key in keeping it healthy and maintaining all of its systems and organs such as the heart and brain.

While it may seem obvious that hydrating is key during hot weather or when exercising outside, it can be difficult to stay hydrated. By setting reminders, holding yourself accountable, and being mindful of your consumption, meeting your hydration goals won’t seem as daunting.

Set reminders

If you find yourself forgetting to hydrate, setting small reminders can be very helpful. The easiest way to do this is by using the reminder application on your phone or computer. Another great place to set reminders is through your planner or by placing sticky notes around your desk. If your hydration goals include tracking your liquid intake, mobile applications are a great place to set reminders and keep track of your daily liquid intake.

Setting reminders can be extremely helpful if you find yourself spending most of your time in-doors. For example, if you work from home or spend a significant time inside, remembering to stay hydrated becomes increasingly more difficult.

Often times, if you are not sweating from a workout or being outdoors, you may not realise you’re thirsty. Therefore, it is not uncommon to consume below the recommended intake. According to Healthline, daily water intake recommendations differ depending on age and gender.

For adult men, a recommended daily intake is 131 liquid ounces while 95 liquid ounces is recommended for women. The amount is different for children.

Once you get acclimated to keeping up with your reminders, you will slowly be incorporating hydration into your daily routines! As a result, this will help you be more mindful in remembering to have water or another liquid during meals, after working out and anytime in between.

Keep track

If you are struggling to meet your personal water intake goal, physically keeping track may help. Tracking your intake on paper is a helpful place to start. However, that can easily slip our minds and we can forget to hold ourselves accountable.

By physically keeping track of your water intake, you can visualize how much you are consuming. A great way to physically track your consumption is by drinking from a cup or water bottle that is exactly the amount of fluid ounces you want to consume. For example, find a cup that holds your ounce goal and make a mental note to drink one cup an hour.

In addition, purchasing a water bottle with fluid ounce markers can be incredibly helpful. This allows you to numerically see how much you are drinking. By incorporating physical tracking into your daily consumption, you will then be able to mindfully meet your hydration goals throughout the day.

Be mindful

Another tip to meeting your hydration goals is to be and stay mindful. For example, if you know you are going to be out most of the day, make sure to bring a water bottle.

Bringing and keeping extra water bottles on hand make all of the difference when trying to stay hydrated. For example, if you will be spending the day at the park, beach, or even indoors at a museum, you may find that storing a few water bottles in the car can be extremely handy!

Being mindful of ways to keep hydrate doesn’t stop there. A great way to maintain your hydration levels is by intentionally choosing to hydrate. If you’re going out to a restaurant, intentionally choose a beverage that will keep you hydrate such as water, seltzer or tea.

That isn’t to say that you can’t have a fun drink alongside your meal such as a cocktail or soda! Keeping your hydration levels up doesn’t equal cutting things out from your diet. Instead, choose both and being intentional with the choices you make!

Don’t exclude the food!

Many fruits and vegetables can also be a way for you to keep hydrated! Whether you use cut up fruit to infuse your water, or snack on them raw, fresh produce can help you reach your hydration goals.

Healthline provides a thorough list of water-dense foods. Some of the foods on their list include:

  • Watermelon
  • Oranges
  • Peaches
  • Cucumbers
  • Lettuce
  • Broth-based soups
  • Fresh coconut & its water

While it is difficult to track the amount of water in each slice of watermelon or in a salad, it is important to incorporate these foods into your meals nonetheless. You can consume produce or foods high in water both in its raw or cooked form, and you will still be working toward keeping yourself hydrated!

If you are looking to focus in on meeting your hydration goals this summer, the above steps can help you get there. By setting reminders to keep track of your consumption, making mindful/intentional choices, and eating foods with high-water content, keeping hydrated will start to become a natural part of your routines.