Author: Sarah Kesseli

Food Safety: How Long Will My Food Last in the Fridge or Freezer?

Posted on by Sarah Kesseli

While having a refrigerator and freezer is a necessity in any modern home, it can come with some mystery: How long will my food last in this cold-controlled box?! Unfortunately, there isn’t one straight answer. There are a ton of variables at play, ranging from if the food is cooked or raw, what kind of item it is, if it’s been properly stored, and if there have been any significant events, like a power outage.

We’ll go over all of these scenarios so you can increase the shelf life in your own kitchen and reduce food waste, too!

 

When Food Has Been Cooked

Here’s a general kitchen fact: If you have leftovers or other prepared food, they can typically be stored in the refrigerator for up to four days. Before it hit the fridge, it should have been left sitting out for more than two hours, since this can increase the amount of bacteria growth.

(Not so fun fact — bacteria can still grow even when food is refrigerated, which is why it’s safest to consume it in four days.)

A helpful way to remember how long something has been in the fridge is to put a label on it. And don’t hide it in the back of the fridge, either, since you might forget it’s there! If you have cooked food and aren’t sure you’ll eat it in a few days you can always put it in the freezer and defrost it a few weeks or months later. We dive into how long foods last in the freezer below!

 

For the Freezer

Just like you should keep track of how long food has been in the fridge, you should do it for the freezer as well. While food can last much longer in the freezer, it’s not a good idea to have it sit for years in there. That said, most sources say frozen foods are safe indefinitely, but the longer they are frozen, the lower the food quality (not necessarily safety) will be.

As a general rule, frozen food will keep for three months before starting to show signs of freezer burn, which sucks the moisture from food and takes away all that good flavor. This is true for raw or cooked meat, prepared, or packaged foods. That said, if you pull out food that’s older than three months and there is no sign of freezer burn, you can still chow down.

Here are some tips for how to use your freezer to the best of its ability:

  • Use a thermometer to ensure the freezer temperature is always at 0°F. Any warmer and the food might not store properly
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  • If you’re cooking food to freeze right away, make sure it’s completely cool before you store in the freezer
  • Don’t overstuff your freezer! Keep it about two-thirds full to optimal energy efficiency
  • Avoid storing meats and perishables on the freezer door, since it’s opened frequently and becomes more susceptible to warm air. If you need to use the door, fill it with items like nuts and flour.

 

How To Safely Defrost Food

When it’s time to take something out of the freezer, there are a few rules as to how to do it safely and properly.

If you have time on your hands, defrosting in the fridge is the safest way to go — but it does take time, so you’ll need to plan ahead! Most items take a day or two to defrost in the fridge.

If you need something defrosted a bit more quickly, like a piece of frozen chicken, you can thaw it with cold water. Simply put your food in a watertight plastic storage bag and place the bag in cold water. You’ll need to change the water every 30 minutes until the food is thawed, which typically takes a few hours.

Lastly, for smaller items that need to be thawed immediately, you can throw them in the microwave. Just make sure to heat them in a microwave-safe dish and cook or eat immediately after it has defrosted.

 

How Long Will Food Last If the Power Goes Out

Once your power goes out, make sure that the thermometers in your fridge and freezer are accurate and that the fridge is at or below 40° F while the freezer is at or below 0° F. If either is warmer than these temperatures, the food is likely unsafe to eat.

Once you’ve determined that your fridge and freezer have been functioning at a safe temperature, the most important rule is to try and keep both doors closed as often as possible to maintain the cold air inside. Then, remember these additional, two rules: the refrigerator will keep food cold for about four hours (if the door is unopened) while a full freezer will keep the temperature for approximately 48 hours with a closed door.

If you find yourself in a situation where the power will be out for a handful of days, you can buy dry or block ice to keep the refrigerator and freezer as cold as possible. If it’s been a few days, it’s best to get rid of everything in the fridge and freezer and in the meantime eat non-perishable food items, like canned and dry goods.

Bring on the Bacteria

Posted on by Sarah Kesseli

With the rise in digestive woes and diagnosed digestive disorders, scientists, doctors, and the general public are learning to get more comfortable talking about all things gut related. One of the biggest and buzziest topics regarding gut health these past few years has been probiotics. It seems that this food trend is here to stay. So, let’s take a look into exactly what probiotics are, if they could be of benefit to you, and how you can start to incorporate them into your diet.

Bring on the bacteria!

First off, it’s important to understand that we all have trillions of bacteria currently residing in our bodies. Most bacteria are living in our large intestines. With today’s trend of recommending everything from our food to our hygiene practices being “clean” you might assume that this gut-bacteria is something we should be wiping out too- not so! These intestinal bacteria help digest our food, produce beneficial byproducts, and protect us against harmful bacteria. We want to keep these good buggies around. Sometimes, due to infection, sickness, travel, stress, or heavy antibiotic use, the scales can tip towards an unhealthy balance of bacteria. This, my friends, is why probiotics are so important.

 

What are probiotics?

Probiotics are live microorganisms which, when ingested, extend health benefits to the host. These microorganisms are usually live bacteria, but some can be yeasts or molds. In non-science-y speak: probiotics are “good” bacteria that if you consume them may benefit your health, yippee!

Currently, one of the most studied areas of benefit is probiotics’ ability to reestablish a healthy gut, such as one that may be suffering from chronic diarrhea, slow gut transit, irritable bowel syndrome (IBS), abdominal pain, bloating, or ulcerative colitis. This makes sense because if one of these above digestive tract woes is being caused by a harmful pathogen or compromised digestive tract lining, we would want to introduce beneficial probiotics to help chase out the bad bacteria, reduce inflammation, and produce more beneficial by-products to alleviate the uncomfortable GI symptoms.

Probiotics are also being studied, and recommended in some cases, to be used as an immune-system support for allergies, and for benefits to the reproductive tract, oral cavity, lungs, skin, gut-brain axis, and glucose metabolism.

Going through this list of ailments may have you thinking, “well shoot, maybe I should be taking a probiotics pill, I’ve got issues in at least one of these areas!” But before you go out and pick up any old bottle of capsules from your drug store, it’s important to understand that there are numerous strains of bacteria and not all of them are shown to necessarily be helpful for every issue. Before a stop at the pharmacy, I recommend a stop at the grocery.

 

What foods contain probiotics?

I first recommend consuming probiotics through food sources, and the important thing you’ll want to look for is that a product says it contains “live active cultures” on the label. By ingesting the live bacteria they have a better chance of reaching the areas of your gut that need them the most. Some of the common sources of probiotics are fermented foods such as:

  • Yogurt
  • Kefir
  • Kimchi
  • Sauerkraut
  • Tempeh
  • Miso
  • Kombucha

Other food sources of good bacteria, but not living cultures, are sourdough bread, beer, wine, chocolate, and soy sauce. Probiotic supplements are certainly a popular area of interest these days, but again their efficacy and specificity lead me to recommend choosing probiotic foods over capsules at this point unless guided by a dietitian or doctor.

 

A note on prebiotics

Less commonly known, but I feel just as deserving as all the hype, are prebiotics. You can think of prebiotics as the “food” for the good gut bacteria that will go on to benefit the person who consumes them. Prebiotics can help to selectively balance the health-promoting vs. disease-promoting pathogens, and they work especially well in the large intestine. Much like probiotics, once prebiotic foods are fermented in the gut they can help improve IBS symptoms and diarrhea duration. Prebiotics are most commonly found in non-digestible food sources or foods that contain high levels of resistant starch (meaning the starch is not fully broken down into glucose) such as:

  • Dried beans and legumes
  • Garlic
  • Asparagus
  • Onions
  • Leeks
  • Artichokes
  • Green bananas
  • Sunchokes
  • And somewhat in wheat, bananas, yams, and sweet potatoes

 

Practical tips to boost your intake

Regardless of if you currently suffer from digestive or immune system woes or not, it’s a great idea to build up you intestinal defenses by including probiotic and prebiotic-rich foods in your diet on the regular. If you’re struggling for ideas on how to incorporate some of these funkier foods, here are some ideas to get you started:

  • Add spoonfuls of kimchi or sauerkraut onto salads and grain bowls
  • Make a marinade or salad dressing with miso
  • Spoon of yogurt on a GFMS Chipotle Poblano Breakfast Bowl
  • Stir kefir into the GFMS Oatmeal Bowl
  • Toss chopped asparagus into the GFMS Cavatappi Bolognese

 

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Article compliments of Casey Seiden MS, RD, CDN, CDE 

Adding Food to Your Skincare Routine

Posted on by Sarah Kesseli

If you have a passion for skincare, it is no surprise that food is often incorporated into skincare products. However, food plays an integral part in the natural complexion of your skin. Similar to drinking water, various foods can target certain aspects of achieving healthy skin such as hydration, clarity and nourishment. Below we break down the 101 on incorporating foods into your skincare routine.

Add Avocado to Your Routine

If you’re as avocado obsessed with us, this is nothing but good news. Among its long list of benefits, avocado is great for keeping your skin moisturized and supple. Avocados have high levels of vitamin E and monounsaturated fats, which allows your skin to create a barrier and retain its natural moisture. The reason why avocados are important to healthy skin is due to the vitamin E. Essentially, vitamin E consists of antioxidants and has the ability to protect your body from oxidative stress. According to Healthline, oxidative stress occurs when there is an imbalance between the body’s antioxidants and oxygen molecules. A couple outcomes of oxidative stress include inflammation and aging. So, if keeping your skin full of life is a priority for you, load up on those avocados! By no means do you have to only eat avocado on its own. In fact, one of our favourite ways is to add it to a breakfast sandwich!

Oats to Help Your Skin

While there are many skincare products containing oats, they work wonders when you eat them too! Oatmeal naturally contains vitamin B-6, which in turn helps with the balance of stress and depression. It is no secret that stress, anxiety and depression can lead to impurities of your skin such as acne, wrinkles and rapid aging. Thankfully, the vitamin B-6 levels in oatmeal aid in the reduction of stress and increase of serotonin. If you do not typically start your day off with oats, they are super easy to implement into your daily diet. One of our new favourite ways to enjoy our steel cut oats is by adding savoury ingredients. Our savoury oat bowl is perfect because you can cut out all added sugar (which has been linked to negative impacts on your skin). Who knew oatmeal had a place in your skincare routine?

Red Bell Peppers and Skincare

When it comes to keeping your skin firm and strong, red bell peppers are probably the best food for the job. Red peppers are extremely high in vitamin C, which in turn creates collagen. Collagen is extremely important for your skin as it assists with keeping it firm, hydrated, and reduces fine lines. Keeping your skin bright and youthful is something we all aim for when forming a skincare routine. However, an effective collagen serum can range anywhere from $20 to over a couple hundred. While that might be affordable for some, we firmly believe a healthy skincare routine and feeling good should not cost a bundle! What better way to increase your collagen levels than to grab a bunch of red peppers for a few bucks? To make things even easier for you, we have a stuffed pepper recipe you are sure to love.

Save Your Skin with Tomatoes

If you enjoy spending time in the sun, we recommend introducing tomatoes into your weekly diet. Tomatoes contain a carotenoid called lycopene and can prevent anti-aging of your skin due to sun damage. While this does not mean you can stop wearing sunscreen, it does mean you can take extra precautions to protect yourself from sun damage. According to Women’s Health, lycopene levels in tomatoes increase when they are heated and cooked. Our Egg White Patty Pizza recipe is an easy way to use tomato sauce – eat some pizza and protect your skin at the same time!

Your Skincare Routine and Walnuts

If you don’t have a nut allergy, walnuts might become your new favourite snack. Walnuts are packed with various vitamins and minerals including Omega-6 and zinc. Omega-6 is a healthy fat that your body loves because it helps limit inflammation – bye bye puffiness! The zinc in walnuts does wonders as well. Zinc aids in forming your skin’s natural barrier to keep bacteria out. This is great if you have acne-prone or sensitive skin and want to keep your pores clear of unwanted bacteria. We recommend adding walnuts in their natural state to snack plates like these. Other ways you can introduce walnuts into your meals include adding them to your oat or yoghurt bowls.

Next time you’re thinking of adding a new product into your skincare routine, we suggest adding the above ingredients into your diet. There are so many benefits to adding whole foods into your diet and now you can focus on skincare through your meals! Focusing on what you eat can definitely help you avoid overspending on those pricey skincare products too. We hope you adopt this new approach and implement food into your skincare routine!

Does Exercise Really Make You Healthier?

Posted on by Sarah Kesseli

While it might seem obvious that yes, exercise does correlate with a healthy life, many people work out and never see a certain result: weight loss. While shedding a few pounds is a completely normal motive for exercise, there are numerous, additional benefits going on in the body when you break a sweat that isn’t reflected on the scale.

We’ll examine the various health benefits of exercise below, and address how a certain diet also plays a key role in your health and wellbeing.

 

How Much Exercise Do I Need? The Guidelines

Before we jump into exercise health benefits, you might be wondering how much sweat-time is needed to know you’re doing your body some good. The Department of Health and Human Services (HHS) recently released new Physical Activity Guidelines for Americans, which recommends that 18-64 year olds exercise moderately (think: brisk walking or water aerobics) for at least two hours and 30 minutes a week, or exercise vigorously (running, swimming, or  cycling) for at least an hour and 15 minutes weekly. When you think about it, this amount of movement isn’t that much; it comes out to either 20 minutes of moderate exercise or 10 minutes of vigorous exercise a day. Other experts say to aim for at least 30 minutes of moderate physical activity daily, but additional exercise is probably needed to meet more aggressive fitness goals. Finally, there’s another camp of experts who focus more on the intensity of the exercise than the length. For example, high-intensity intervals (like short sprints) can get your heart working and fat burning more quickly than if you were to go on a slow, long jog.

Based on the specific health goals you’re trying to meet, it’s best to talk with your doctor and/or a certified fitness trainer.

 

Exercise and Health: The Benefits

Here are some incredible benefits of exercise that indeed show how daily movement can promote a healthier you.

 

A Healthier Heart

Multiple studies throughout the last decade have proved that exercise can lower our risk of heart disease. This is especially true for aerobic exercise, since getting your heart rate pumping through jogging, biking, or swimming can help decrease your heart rate and blood pressure.

How exactly does a heart pumping workout help our heart? When someone is working out, the heart muscle continually contracts, which can help increase blood flow through the arteries and relax our blood vessels. This typically leads to a lowered resting heart rate and lower blood pressure, both of which will decrease the chance of developing cardiovascular disease. Meanwhile, movement and sweat can also block inflammation in the body to avoid arteries hardening around the heart, which causes heart attacks. Lastly, regular exercise can reduce LDL (bad) cholesterol and increase our HDL (good) cholesterol, which means less artery clogging and a lowered risk of heart problems. Researchers say that moderate exercise can reduce LDL cholesterol by up to 10 percent and increase HDL cholesterol levels by between 3 and 6 percent. Heart-warming wins all around!

 

Brain Booster

Who knew that exercise could make you smarter?! Recently, researchers discovered that exercise increases levels of specific molecules in the brain that are critical for cognition. A randomized clinical trial published in 2008 found that people 50 years and older with memory problems who were assigned to exercise programs scored 20 percent higher than their sedentary peers.They even maintained a 10 percent edge one year after the study was over! Meanwhile, studies in rats show that physical exercise boosts levels in the hippocampus, the part of our brain connected to learning and memory.

 

A Reduced Cancer Risk

Many recent studies discuss how exercise is connected to a reduced risk of multiple cancers, such as breast, colon, esophageal, liver, stomach, kidney, leukemia, blood, rectum, bladder, and lung cancer. Yet, while we’ve seen that exercise can lead to a healthier heart, scientists have only found a connection between exercise and a decreased risk of cancer.

There are multiple, solid theories for the connection; physical activity helps lower cancer risk by helping to control weight and reduce insulin levels. Both of these factors are connected, too — people who are overweight or obese tend to have higher circulating levels of insulin, which has been linked to a handful of cancers due to its role in creating new tumors or making current tumors grow.

Lastly, multiple studies show that working out could also reduce the risk of cancer by boosting the body’s immune system.

 

Weight Loss

As mentioned in the beginning of this article, the relationship between exercise and weight loss is a tricky one. Contrary to popular belief, working out at the gym every day will not necessarily lead to weight loss, since people can easily make up for the calories lost by spending too much time in front of the fridge. In other words, exercise alone will unlikely lead to the instant results most people want. (If you’re really focused on losing a healthy amount of weight, caloric intake over burning calories through exercise is way more effective). Interestingly, some studies reveal that exercising could help us crave healthier and unprocessed foods versus the ones processed with salts and loaded with sugars. All in all, a regular exercise routine coupled with healthy eating could help you see the results on the scale you’re looking for.

Fall Foods In Season

Posted on by Sarah Kesseli

Fall Foods In Season and Their Benefits

With Fall fresh upon us, it is time to start thinking of adding fresh, seasonal produce into your weekly meals. It can be difficult to stay nourished and energized during the Fall and Winter season due to shorter days. Thankfully, a lot of Fall produce is high in vitamins, minerals, and nutrients and are easy to incorporate into simple recipes!

In Season: Sweet Potatoes

Let’s be honest, sweet potatoes are great in any form and at any time of day. Sweet potatoes are very easy to find during the autumn months as they are harvested when the weather is colder. Sweet potatoes are incredibly versatile and there are many ways to cook them. Some benefits of eating sweet potatoes include improving gut health, potential cancer-targeting agents and improving your vision.

Gut health is important and does not just have to come from fermented foods. Due to their high levels of fiber, sweet potatoes assist with digestion and increasing good bacteria in your gut. It seems easy to overlook and forget to focus on gut health. However, gut health impacts many aspects of your body such as weight, mental health. Sweet potatoes are a simple way to implement gut-healthy foods, especially if you do not like fermented foods.

While it’s not 100% confirmed, it is speculated that sweet potatoes might protect against some types of cancer. The reason for this is due to antioxidants in purple sweet potatoes that tend to decrease the rate in which cancerous growths form. Additionally, the levels of beta-carotene have been found to protect from cancers such as prostate and colon cancer.

Similarly, the beta-carotene also helps improve your vision. When you keep the skin on orange sweet potatoes, you will be sure to find the most beta-carotene. The vitamin A from sweet potatoes has been found to protect your eyes from damage and can decrease your chances of blindness.

One of our favorite ways to include sweet potatoes in our diets is by stuffing them. Here is our Steak and Black Bean Bowl Stuffed Sweet Potato recipe that takes no more than 5 minutes to make!

Season’s Best: Squash

The main kinds of squash that are in season throughout the Fall are varieties of winter squash. Squash is a nutrient-dense veggie and is high in calcium, vitamins, and minerals. Some benefits of eating winter squash include regulating your blood pressure and improving your immune system.

High blood pressure is known to lead to health risks such as stroke and heart damage. Luckily, because squash is high in potassium it can assist in lowering blood pressure. This is huge if you are susceptible to high blood pressure or heart issues. According to the American Heart Association, potassium decreases tension within blood vessels, which leads to a drop in blood pressure.

In addition to blood pressure, squash is great for boosting your immune system. Due to its high levels of vitamin C, winter squash has the ability to protect you against immune deficiencies. Some of these immune deficiencies include the flu, common cold or even a bacterial infection. So, go ahead and make this Steak Black Bean Stuffed Spaghetti Squash and dive into all the benefits squash has to offer!

Fall Fav: Zucchini

Zucchini is an extremely versatile (and healthy) veggie that is packed with nutritional benefits and harvested through the Fall. Some of these benefits include improving eye health, boosting your energy and weight loss.

That’s right – carrots are not the only veggie that promotes eye health! In fact, zucchini also contains antioxidants that help improve and protect your eyes. Custom Kinetics explains that including zucchinis in your regular diet can protect your eyes against cataracts or rapid degeneration that comes along with aging. If you know you are prone to vision issues or simply want to protect your eyesight, zucchini is very accessible produce to add to your weekly food plan.

Another great reason to eat zucchini is due to its ability to increase your energy levels. Zucchini contains various vitamins and minerals but the vitamin-B in this Fall veg helps spike your energy levels and can improve your overall mood. Vitamin B6 helps your body convert food into energy. Consequently, this could potentially improve your mood and assist in decreasing fatigue. If you find yourself love on energy, adding zucchini to your meal prep doesn’t sound like a bad idea!

Weight Loss and Zucchini

If you are focusing on weight-loss or a low-calorie diet, zucchini has got you covered! Zucchini is high in fiber as well as water content, both of which keep you full for longer while eating less. Not only will you feel full after eating it, but it also is very low in calories. Health.com says that one cup of zucchini has about 40 to 50 percent fewer calories than other veggies like broccoli.

Depending on your weight loss goals and or diet, zucchini may help you fuel your body while keeping weight off. Even if you are not focusing on a weight loss lifestyle and want to keep track of calories, zucchini is a very healthy option to cook up and devour. One way we love to cook up zucchini is by turning them into enchiladas! Our Southwestern Zucchini Enchiladas recipe is quick, easy and perfect for Meatless Monday.

While there is much more Fall produce in season, these are a few of our favorites and they are simple to integrate into your diet. Depending on your personal preference and lifestyle, there is sure to be a Fall veggie to fit your food plan and the vitamins and minerals your body needs!

How to Start Running Long Distance

Posted on by Sarah Kesseli

If you’re like us, you get jealous when people share pictures of a long distance runs on their smart watches. No matter what you do, you just can’t seem to run more than a few miles. A marathon (or even a half-marathon) seems like a distant dream. If running long distance doesn’t come naturally to you, the good news is that it is something that can be learned! After reading these few tips and tricks along with a positive mindset, you’ll start running long distance easily with this how-to guide.

Running long distance has some incredible benefits whether you’re already running short distances or looking to switch up your normal workouts. That running high you always hear about? It’s so real a Swedish institute did research on it. Those who run daily for at least 30 minutes are more likely to live longer. If you’re looking for more reasons to run longer and farther, check out these 6 Science-Backed Ways Running Improves Your Health.

Focus on Fuel

When you’re running long distance your body needs proper fuel, AKA nutrition and hydration. If you don’t fuel your body properly before a long distance run, it will be like a car running on empty. Carbohydrates are the main source of energy and are essential for fueling a long run. The amount of carbohydrates you need to consume will depend on the length of your run. For those who running 60 minutes or longer, it is important to fuel your body similar to the way an athlete fuels theirs.

Hydration is also key for long distance running. The longer you exercise, the more you’re at risk for dehydration. You need to hydrate prior to running, during, and afterwards. If you are hydrating during your run, take a water bottle with you! Or keep an eye out for water fountains on your route.

Have a Positive Mindset

Mindset is everything, in your day-to-day life and when it comes to running. If you tell yourself you can’t run long distance, your body will listen. The quote “if you’re not a confident person, pretend to be one,” by Caitlin Moran, applies perfectly to those with a goal to run longer. Pretend you’re already a long distance runner, your body will start to believe it. Soon enough you’ll be running long distance and realize you don’t have to pretend anymore.

What works for you mentally, will be different than others. If 10 miles seems daunting to you, try breaking it down into five 2 mile runs and take a walk in between. Ten miles is still 10 miles even with breaks! If you need some motivation during your run, try listening to motivational speeches on YouTube. Or try running with a friend, it will get your mind off of the distance while also keeping you company. They can also push you to try harder when you need it.

Pace Yourself

If you’re already able to keep a pace of 10 minutes per mile for 2-3 miles, don’t expect to keep the same pace for 4-6 miles at first. If you’re tired at the end of 2-3 miles for your current pace, don’t push yourself to do more when you’re not ready. Try slowing your pace down to preserve energy and you’ll be surprised at how much farther you can go. Once you’re able to successfully reach your mileage goal, try picking up the pace!

If you’re a sprinter, slowing your pace down can be difficult at first. Your natural instinct is to go and go fast. Entertain yourself with distractions that will keep your mind off of going faster. Put on one of your favorite podcasts or curate a special playlist of your favorite songs. If you’re not a fan of running with headphones try changing up your routes so you’re busy observing new scenery. The easiest way to slow your pace down is to track it with a smart watch or smart phone. All you’ll need to do is glance down at your phone or watch and it tells you your pace! If you’re more into old school methods, run on a path that has mile markers with a stopwatch to monitor how fast you’re going.

Start Using a Running App

Technology might just be your BFF when training for long distances. There are several running apps that exist that serve different purposes. Your smart devices probably have a built in running app that cover your basics being time, mileage, pace, and a map. If you’re looking for something more, check out your app store.

For the sprinters who need something more than just one pace, try an app that breaks a longer run into intervals. If you want a thoroughly detailed training schedule, try out an app that plans out all of your runs for you. There are even apps that match your current running speed with a song that’s rhythm matches your run. Or if you thrive off a community with a similar mindset, try out an app like Strava! We recommend doing some research on the different apps that are out there for your smart tech. Then have some fun testing them out!

Don’t Forget Post-Run Care

It can be easy to get home, kick off your running shoes and just jump in the shower. But remember, you’re pushing yourself more than your normal exercise – which your body is not used to yet. Cool down for a few more blocks than you normally do. Do a deep stretch right after your run to loosen those muscles. Catch your breath and reflect on the amazing run you’ve just completed!

You’ll probably be sore and your body will require more post-workout nourishment. Don’t be afraid to eat some extra carbs since you’ve just depleted your body of energy. Invest in a quality foam roller to massage those sore leg muscles. Lastly, hydration is vital after a long run.

With these easy 5 how-to tips you’ll be able to start running long distance in no time! When you set your mind to being successful, you can achieve your goals. As you start to get the hang of running longer distances, try signing up for a 10k or a half marathon, the races might push you to run your quickest time yet.

CBD Oil: The hottest trend, but is it really safe and effective?

Posted on by Sarah Kesseli

It seems like wherever you go, Cannabidiol (CBD) is there — from CBD coffee and creams to CBD dog treats, oils, and chews. But what exactly is CBD, how can it help with health, and is it safe to use and consume?

For starters, CBD is not the same as Tetrahydrocannabinol (THC), the psychoactive ingredient in marijuana. Rather, CBD is derived from the hemp plant, a cousin of the marijuana plant. While CBD is found in marijuana, it’s not the component that causes a high. Moreover, the World Health Organization has stated that CBD cannot be abused and/or become addictive — good news all around!

 

But Wait — Is CBD Legal?

The quick answer to this question is: it depends. Every state in the US has certain laws that legalize CBD, yet there are a lot of gray areas, depending on if and how much THC is present, how it was grown and licensed, and if the CBD production followed federal regulations. And remember that while a state law might say it’s legal (in a state like Colorado, for example) the federal government still recognizes CBD in the same class as marijuana.

That said, CBD is becoming more and more mainstream, and laws around it are starting to loosen. In December 2015, the FDA lightened certain regulatory requirements so researchers could conduct CBD trials to better understand how it impacts our health. For more information on its legal status, search CBD laws by the state you live in.

 

CBD: What We Know About the Health Benefits

The tricky thing about touting the health benefits of CBD is more studies on humans need to be done to verify various claims. However, we do have some smaller, short-term studies that show promising results.

Interestingly, the strongest evidence around CBD health benefits is that it can help treat epilepsy symptoms in children. There are now three successful clinical trials that show that the medication Epidiolex (which contains CBD) can treat two rare forms of epilepsy — Lennox-Gastaut syndrome and Dravet syndrome — better than antiseizure medication.

CBD is also widely known for treating pain. (If you’re an athlete, you may have rubbed CBD lotion on sore muscles!  Certain small studies (in rats) demonstrate that CBD applied on the skin could lower pain and inflammation from arthritis, while other numerous humans studies reveal how CBD can inhibit inflammatory and neuropathic pain.

Rather than being addictive, a handful of studies show that CBD oil can actually help combat addiction. In an analysis of 14 studies, researchers concluded that CBD is therapeutic for people with opioid, cocaine, psychostimulant, cannabis, and tobacco addiction. This benefit is especially promising, given CBD’s potential ability to fight and replace opioids, a current alarming epidemic here in the United States.

 

CBD: What is it used for?

Many people also use CBD oil to treat anxiety and depression. While (once again) there are limited studies, a handful of experts believe that CBD interacts with serotonin, a neurotransmitter that regulates mood and social behavior.

One study put anxiety and CBD to the test: 24 people with social anxiety disorder either received 600 mg of CBD or a placebo before having to speak in public. The group that received the CBD reported less anxiety, cognitive impairment, and discomfort while presenting their speech compared to the group that received the placebo.

Additionally, a large 2015 analysis stated that CBD oil is a promising treatment for social anxiety disorder, panic disorder, obsessive-compulsive disorder, generalized anxiety disorder, and post-traumatic stress disorder. With more studies currently being conducted, scientists and doctors should have an even better understanding of how it can safely promote better health.

 

Is It to Use Safe?

Since CBD is not FDA regulated, this is a tricky question to answer. Without being regulated by the FDA, you can’t know for sure that the product you’re purchasing actually contains the active ingredients written on the label. Moreover, experts disagree on what is the proper dosage for various people depending on certain medical conditions and ailments.

For starters, if you’re taking any medication, it’s best to tell your doctor you’re thinking of using CBD since it could interact with other types of drugs. Some users report certain mild side effects of using CBD, like nausea, fatigue, and changes in mood.

 

How Do I Consume CBD?

While CBD can be found in countless products, the most effective way to consume it is orally as an oil. Users administer a few drops under the tongue until it is fully absorbed. You can also add CBD oil to coffee or juice, consume it in a capsule, or enjoy in coffee or chocolate. Just remember that before trying CBD, it’s best to talk with your doctor to make sure you consume the right amount and it doesn’t negatively impact the other medications you might be on.

After School Snacks That Are Ready In Less Than 5 Minutes

Posted on by Sarah Kesseli

With school in full swing, this means another thing is front and center in the afternoon: after school appetites. After a long day, the last thing you want to worry about is putting together a healthy and filling snack — the perfect size that won’t spoil dinner but will keep any stomach happy for a few hours. While back to school snacks tend to fall into the categories of “unhealthy,” “processed,” or just plain boring, this doesn’t need to be the case!

After figuring out all the other things — the school supplies, homework assignments, dinner on the table — don’t let after school eats become another burden. From sweet to savory, no-bake to quick-cooking, here are some after school treats that anyone will enjoy. You can easily make them the day of, or incorporate them into your weekly meal prep.

 

Avocado toast

For a tried and true snack that will please any taste bud, you’ll only need two ingredients: bread and an avocado! Toast up a slice of bread (aim for whole wheat, multi-grain, or another kind without excess ingredients and sugar) and mash ¼-½ of avocado on top. You can sprinkle salt, drizzle olive oil, and flick a few red pepper flakes on the toast as well.

 

Chocolate date power balls

If you have access to a food processor, you can whip up this delicious snack in minutes. All you need is a cup of dates, three tablespoons of peanut butter, 1 tablespoon of cocoa powder, one tablespoon of chia seeds, and ⅔ cup of rolled oats. Pulse, roll into balls, and enjoy! If you have a few extra minutes you can pop these in the freezer for 10 minutes so they harden up.

 

Veggies with hummus

For something savory that’s light and fresh, chop up veggies to eat alongside store bought or homemade hummus. Any raw veggie will do — cucumbers, peppers, carrots, celery, you name it! While there’s no shortage of store bought hummus brands, you can also prep some of the homemade stuff beforehand; all it takes is a can of chickpeas, a few spoonfuls of tahini, a generous pour of olive oil, lemon juice, salt, and garlic. Blend in a food processor and serve!

 

Peanut butter yogurt dip with fresh fruit

To jazz up a fruit salad grab the peanut butter and plain yogurt from your fridge. Mix the two together (it can be equal parts or more of one flavor that you prefer) and voila! You’ll have a delicious dip that’s packed with protein and a great way to eat more fresh fruit.

 

Plain yogurt with berries

For another sweet snack that literally takes seconds — seconds! — enjoy a cup of plain yogurt with a drizzle of honey and fresh berries on top. Don’t be afraid of buying full-fat yogurt, either, which is a great source of healthy fats and protein. Just avoid the yogurts that are filled with excess sugar and fruit syrups.

 

Almond butter and banana with coconut and lime zest

For a filling snack with a tropical twist, slice up a banana and add a dollop of almond butter, a few shavings of coconut, and a sprinkle of lime zest. To make sure it’s extra healthy, opt for almond butter without any additives (oil, sugar), and buy unsweetened coconut flakes.

 

Green smoothie

To get in your fruits and veggies, head to the blender. Some of the best smoothies sneak in a lot of greens for added nutrients without detracting from taste. Start with a frozen banana, ½ cup of other frozen fruits, and a cup of plant-based milk or water. Then add a couple of handfuls of greens, whether that’s spinach, kale, or any other green veggie you have on hand. Give the blender a whirl and you’ll have fruits and veggies in a drinkable form in no time.

 

Cheese and veggie quesadilla

If something warm and gooey is wanted, a cheese and veggie quesadilla can be put together in minutes! Take two Mexican style tortillas and top with a few slices of cheese and a bunch of spinach. Place the tortilla together like a sandwich and heat up on the stove. Cook for a few minutes on each side and serve with salsa.

 

Popcorn!

You only need three things to make homemade popcorn in five minutes: a pan with a lid, popcorn kernals (…obviously), and oil. Place 2 tablespoons of oil in a pan and crank the heat up. Then add ½ cup of kernels and cover the pot. Turn heat to high, and add the popcorn kernels. Wait to hear the kernels pop; it will take a few minutes. Once they do, remove from heat, shake the pot up, and keep the pot covered for about a minute to ensure every piece has heated all the way through. Add some melted butter and/or salt for extra flavor!

Apple Cinnamon Oatmeal

Posted on by Sarah Kesseli

This Apple Cinnamon Oatmeal recipe is an easy, healthy breakfast recipe that is loaded with apples, pecans, maple syrup, and fall spices. Gluten free and dairy free, plus meal prep breakfast friendly!

Apple Cinnamon Oatmeal

It’s no secret that we love oatmeal around here. Oatmeal is a fast, hearty, and satisfying way to start the day. Plus, the combinations are endless! The one thing that we can guarantee is that you will never get bored eating oatmeal.

Now that the days are shorter, darker, and colder, we are craving all of the warm meals and fall flavors. Who wouldn’t love a breakfast that tasted like apple pie?

You can make a single serving of this Apple Cinnamon Oatmeal, or you can make a big match for meal prep. Although our preference is to enjoy this warm, it is just as good chilled, too!

This recipe is naturally gluten free, dairy-free, and vegan. But, don’t let this combination stop you! You can add in any of your favorite fall fruits, nuts, seeds, nut butter, etc. You can also replace the maple syrup with honey, stevia, or monk fruit.

If you are looking to add some additional protein, a scoop of protein powder, collagen powder, or even a dollop of Greek yogurt (not dairy-free or vegan) would be an excellent addition. The protein and collagen powders will also make the oats even thicker. You know, that “stick to your ribs” kinda feeling.

Other nutrient dense add-ins would be flax seeds, chia seeds, or hemp seeds. These will help increase the fiber content and make the oatmeal even more satiating. Like the protein and collagen powder, the flax and chia seeds will also make the oatmeal extra thick!

If you are trying to reduce your sugar, feel free to leave out the maple syrup and use one of the low glycemic sweeteners like stevia or monk fruit listed above.

No matter what you add in, we guarantee that this will be one of the coziest bowls of oatmeal you eat all season!

Apple Cinnamon Oatmeal Ingredients:

1/2 large apple, chopped (extra slices, if desired)

1 tsp. coconut oil

1 pouch Organic Original Unsweetened Oatmeal

1/4 – 1/2 tsp apple pie spice (can sub with cinnamon, nutmeg, and ginger)

1 tbsp. maple syrup

1 tbsp. crushed pecans

Apple Cinnamon Oatmeal
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Apple Cinnamon Oatmeal

This Apple Cinnamon Oatmeal recipe is an easy, healthy breakfast recipe that is loaded with apples, pecans, maple syrup, and fall spices. Gluten free and dairy free, plus meal prep breakfast friendly!
Course Breakfast
Cuisine American
Keyword Organic Unsweetened Oatmeal
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1 meal

Ingredients

  • 1/2 large apple chopped
  • 1 tsp coconut oil
  • 1/4 - 1/2 tsp apple pie spice, divided can sub with cinnamon, ground ginger, ground nutmeg
  • 1 pouch organic unsweetened steel cut oatmeal
  • 1 tsbp maple syrup
  • 1 tbsp crushed pecans

Instructions

  • Heat coconut oil in a skillet over medium heat.
  • Add in apples and sautee until fork tender.
  • While your apples are cooking, microwave your oatmeal according to package directions.
  • Once your apples are fork tender, sprinkle in half of your apple pie spice and cook for an additional minute.
  • Mix the remaining half of your spices into your oatmeal.
  • Top your oatmeal with your sauteed apples, crushed pecans, and maple syrup.
  • Add extra apple spices, if desired.
  • Enjoy right away or store in a container for meal prep. This is delicious both warm and chilled.

Easy Nutrition for High School and College Athletes

Posted on by Sarah Kesseli

As summer comes close, every athlete knows that tryout season is near. After an enjoyable break, reality hits that you need to get back into peak physical fitness for your sport. As you start to prep your workouts and get yourself mentally prepared for the season, don’t forget about nutrition! As an athlete you feel like you can get away with eating whatever and however much you like because you burn it all off. But diet and nutrition has a much bigger impact on your performance on the field and off than you think. The good news is that nutrition for high school and college athletes is easier than you think.

With almost daily practices and games, you’re burning a lot of calories. You need to fuel your body to last all game long while giving it the nutrition it needs to build muscle. Male and female athletes can consume upwards of 3,000 calories per day to fulfill their caloric needs, especially if they’re still growing. It can be challenging to know how to spend all of those calories to get the quality fuel you need. Sometimes you’re running late for classes and need a protein packed on-the-go breakfast. Other times you come home from practice and don’t have the energy to put together a meal to replenish your carbohydrates.

Carbs are your BFF

Keto and low-carb diets have no place in the athletic world where carbs are king. You need carbs to give you the energy to achieve peak endurance and speed. Carbohydrates serve as the primary source of energy for all of your practices, games, and workouts. Your body changes carbs into glucose (AKA sugar) and stores it in your muscles to use for energy later on. An athlete’s diet should be 50-70% carbohydrates from whole grains, fruits, and vegetables.

Whole grains are grains that are unrefined and therefore still have all of their nutrients. Choosing whole grain breads and pastas over refined grains will give you the boost in energy you need while boosting your protein intake for the day. One great way to get some whole grain carbohydrates into your day is by starting your mornings with an easy steel-cut oatmeal parfait with fruit.

Your vegetable intake should consist of a combination of starchy and non-starchy veggies. Starchy vegetables include potatoes, corn, peas, and beans. Non-starchy vegetables include broccoli, spinach, cauliflower, and zucchini. You should aim for a total intake of 5 servings of fruits and vegetables for the day. The good news is that carbo-loading on pastas and veggies is easy and probably your favorite when it comes to nutrition for high school and college athletes.

Hydration, hydration, hydration

The beginning of the fall season can still be extremely hot in most parts of the country. When your body is not properly hydrated you risk poor performance, an injury, and in worse cases, your life. Hydration should be an all-day focus, not just while you’re at practice or during a game. Generally, athletes should divide their weight in half and drink that amount ounces of water every day.

You should begin practice or a game well-hydrated and continue to maintain hydration during exercise. All of that sweat that accumulates during playing can lead to 2-3% decrease in body weight from water. The general rule of thumb to follow is that if you’re thirsty, you are already dehydrated.

For peak hydration and performance according to the NCAA, drink one 16 oz water bottle 2-3 hours before your exercise and one 8 oz glass of water 15 minutes before. During your practice or game you should be drinking 2-3 large gulps of water every 15-20 minutes. Sports drinks are a great hydration option as they replenish carbohydrates and electrolytes for athletes exercising for more than 60 minutes. Beware of added sugars though!

Powerful Proteins

High-quality proteins are a must when it comes to maintaining and building muscle for athletes. These include lean meats such as chicken, fish, turkey, eggs, cheese, yogurt, tofu, and edamame. An athlete requires upwards of 1.7 g of protein per kilogram of body weight. To get in your daily amount of protein, try to get protein in with every meal.

Getting protein in with every meal can be difficult if you’re busy between classes, studying, homework, practices, and games. Especially when it comes to a protein packed breakfast. Whether you need something quick before you catch the bus or only have access to a microwave in the dorms, you need something that is easy and packs the protein. Try keeping a breakfast burrito in your freezer for mornings like this.

Be cautious of consuming too much protein as it can cause damage to your kidneys and can lead to dehydration. Some protein powders and bars can be loaded with sugar and artificial additives to increase the amount of protein. The best way to increase your protein intake is a whole foods approach.

Superstar Snacking

The desire to snack all day is so real when your body is craving all those calories. We all know that your school’s vending machine doesn’t have the best options either. So instead of relying on an unhealthy snack that is probably filled with sugars and artificial flavors, try packing a snack.

Pack options like nuts, trail mix, granola bars, or dried fruits. Beware of products that are marketed towards athletes, jacked up with artificial proteins and sugars. Whole food options are best, try making your snacks at home or read the nutrition label and ingredients list if buying in-store.

Finicky Fats

Fats are a great source of energy for your body when it is running low on carbohydrates. As an athlete who’s diet is 50-70% carbs, a high fat diet is not recommended. Your regular intake of nuts, avocados, olive oil, and fatty fishes is plenty. Beware the eating fatty foods on the day of an important game or extraneous practice might make you feel sick.

Each athlete’s diet will vary depending on their sport, how often you train or play, and how long you’re exercising for. Listening to your body is just as important as maintaining your nutrition, you know your body better than anyone else does. Nutrition for high school and college athletes is not too different than someone who is lightly active, the main difference being an increased carbohydrate intake.