Author: Sarah Kesseli

Avoid Overeating at the Dining Hall

Posted on by Sarah Kesseli

Summer is flying by and college move-in day will be right around the corner before you know it. Whether you are a first year or transfer student it can be extremely daunting to navigate the dining halls. The majority of dining halls are all-you-can-eat buffet style or provide students with the ability to choose an unlimited meal plan. This means that students can eat multiple plates and enter the dining hall as many times as they desire. Just like other aspects of college life, it can be exciting to have a new sense of freedom. This is especially true when it comes to what you eat. If you are concerned about how to balance your meals and avoid overeating at the dining hall, make sure to check out our college hacks below!

Hack 1: Balance Your Plates

We get it – grabbing as many plates as you can to try new foods is super tempting. This is a very common habit among college students and can often lead to a lot of food waste. Instead of overloading your plates and piling them on at once, we suggest balancing your plates throughout your meals. For example, start with your fruits or veggies and the protein of your choice – this should be one plate. When you start with one plate, you will be working toward reducing food waste.

Additionally, you will be fueling your body with essential vitamin and nutrients first. This might fill you up quicker than you thought and help avoid overeating. If you are still hungry or want to try something new, try eating a small portion. By eating a smaller second plate, you will be giving your body time to digest what you just ate. This is extremely important to avoid overeating and listen to your body when it tells you it’s full.

Hack 2: Eye Your Options

Before settling on the first thing you see, walk around the dining hall and scope out what is being served that night. It might be tempting to grab couple slices of pizza but there might be a more filling and guilt-free option on the other side of the dining hall. Usually, dining halls serve up multiple starches for a single meal. We recommend seeing what carbs and starches are being served that night before you settle for one. This is extremely helpful if you follow a certain diet or are trying to be more mindful of what you are eating. By adopting this habit, you are one step closer to avoid overeating at the dining hall. Additionally, you will learn to customise your meals instead of settling for a food you do not want. If you go to a school with a larger dining hall, this tip is key to making sure you create a balanced plate with the foods you want to eat. This tip will also help you get a feel for portion sizes that work best for you.

Hack 3: Take Some For Later

This tip is great if you tend to snack late at night or if you get hungry easily. Usually, dining halls allow students to take fresh fruit or small baked goods back to their dorm. We recommend that you take full advantage of this! By taking some fruit, baked goods or smaller snacks back to your dorm, you will not have to spend money on going grocery shopping for snacks. Many studies have researched health benefits of healthy snacking. Specifically, fruit provides necessary vitamins and nutrients to your body and can reduce your risk for certain diseases. So, if you ever get hungry at night, you will have fresh produce on hand to munch on! This will help you avoid late night trips to the dining hall or ordering a pizza at 11 PM. That’s not to say you should not fuel your body late at night, but if you are a mindful eater, it does not hurt to have fresh fruit on hand! Not to worry if you ever overindulge, especially at night – there are ways to get back on track and continue aiming to avoid overeating at the dining halls.

Hack 4: Write Up a Plan

A more proactive way to avoid overeating at the dining hall is to form a meal plan.  Not every meal plan is going to be the same – we recommend creating a plan that is best for you. For instance, if you are looking for weight gain, you can create a plan that allows you to factor in more protein, fats or carbohydrates. The amounts of each will depend on your personal preference, diet, intake levels and appetite. You can do the same thing if you are working towards weight loss or low-carb meals. That is the best part of creating your own meal plan – you can tailor it any way you like. This is a good habit for students to adopt even if they do not follow a diet or have dietary restrictions. By mentally preparing yourself for the endless options of the dining hall, you will not feel as overwhelmed about deciding what to eat. Instead, you will feel prepared and empowered to tackle the dining hall and choose the best options for your body and goals.

Thankfully there are many tips to avoid overeating at the dining hall for college students. While all these tips might not be relevant to your eating habits or goals, there is a lot of freedom to decide what works best for you. It’s just a matter of time until you are comfortable getting into the swing of things in a new dining hall. Once you do, you will naturally find yourself adopting habits to avoid overeating and eating what makes you feel good!

How to Stock a Dorm Room Fridge

Posted on by Sarah Kesseli

Ah, the infamous college dorm fridge. While it’s awesome to have access to a refrigerator, knowing how to stock a dorm room fridge can be hard. How come?

For one, it’s usually a mini fridge, meaning your space is limited. There’s a good chance you’re sharing it too, which leaves you only with enough room to stock the essentials. Or you could have access to a dining hall, in which case you might think the dorm room fridge is not necessary. Yet, the life of a college freshman can be stressful and unpredictable, so it’s best to be prepared for any unexpected food cravings once the dining hall is closed. Learn how to stock a dorm room fridge to prevent unwanted headaches, expanded waistlines, or an emergency call to Dominos.

With limited space and budget, let’s look at the best things to stock a dorm room fridge with.

 

Healthy Fridge Foods

Whether a full meal or a snack, here are the best things you can fit in a fridge to satisfy any craving!

Veggies to snack on. Stock your fridge with tasty vegetables that don’t take up a ton of room or require prep. Choose things like baby carrots, cucumbers, snap peas or cherry tomatoes. They’re great to snack on, are packed with good nutrients, and won’t take up a ton of space. They also will last a long while so you won’t have to worry about a super short shelf life.

Foods to fill you up. Sometimes you need a hearty snack that will keep you full while fighting a late-night deadline. If a craving strikes, choose a snack with a good amount of protein, like cheese strings, plain yogurt (hold the sugar!), or a premade bean burrito.

Items to make meals. Lunch meat is a great addition to a mini fridge to make a quick sandwich with some sliced bread or a wrap. Or hold the bread and simply roll the meat up with some cheese! Keep mini jars of peanut butter and jelly on hand for an easy-to-make lunch.

Freezer Finds

This article isn’t only about how to stock a dorm room fridge. If your fridge comes with a freezer, you need to take advantage of it too! Freezers are a great way to store leftovers, have healthy meals on hand, and keep your favorite treats properly stored.

Frozen meals. Frozen meals can be a life changer when you’re hungry but don’t have time (or energy) to whip something up. Besides, frozen meals today are packed with fewer preservatives, sugars, and salts. Look for healthy bowls, burritos, entrees, and more in the frozen aisle, and keep them on hand for emergencies.

Sugar cravings. To satisfy your sweet tooth, keep some handy “sugary” treats in your freezer. Frozen fruit like mango and grapes and yummy to snack on. Indulge with some frozen yogurt, too! Just pay attention to portion size.

 

Hydrating, Good-For-You Beverages

Staying hydrated is super important, but that doesn’t mean you need to fill your fridge with a 12-pack of plastic water bottles. Instead, consider buying a reusable water bottle and filling up at water fountains and drinking stations around campus.

Still, other liquids could be great for your health and can help satisfy your stomach if you’re craving something with a little flavor.

Fruit and veggie juice. While fruit juice contains a ton of sugar, a lot of healthy food brands now sell fruit and veggie blends to offset all the sweetness. Plus, these juices are way better for you than a sugary soda. Just make sure to check the label and see how much sugar you’re drinking. It might be in your best interest to only drink a little at a time.

Dairy-free milk. This might be essential, especially if you’re an avid coffee drinker in the morning. There are many dairy-free alternatives which are not only good for your body but also tend to keep longer than cow’s milk. Choose from soy, almond, coconut, or oat milk, and add it to your coffee, morning bowl of oats, or drink it on its own! Some brands even carry chocolate-flavored milks which can be a nice treat at the end of a long school day.

Coconut water. What’s great about coconut water is it can be super hydrating — and could even help prevent a hangover. Unlike good ol’ regular water, coconut H20 is a great source of fiber, vitamin C, potassium, and several important minerals. If you don’t like how it tastes on its own, you can buy coconut water that is infused with other flavors, like pineapple, lime, or even chocolate. They often come in small, recyclable bottles so you can easily store it in your mini-fridge.

Southwestern Chipotle Egg White Patty Tacos

Posted on by Sarah Kesseli

These Southwestern Chipotle Egg White Patty tacos are loaded with flavor and light on calories. 

Southwestern Chipotle Egg White Patty Tacos

Unapologetically just made the best healthy egg white breakfast tacos you will ever see. Yes, we said breakfast tacos! However, these simple, high-protein tacos would be great for lunch or dinner, too!

We lightened up this recipe by using our low-calorie egg white patties. Each patty contains only 35 calories, but a whopping 6g of protein. This makes the egg white patties a great way to add volume to your usual breakfast taco without a lot of calories.

The game-changer in this recipe is the southwestern chipotle seasoning that makes the egg white patties feel like an authentic Mexican ingredient. It’s kind of like adding taco seasoning to your ground beef when making traditional tacos, but much better!

You could opt to go with more traditional toppings like shredded cheese, tomato, and lettuce. But, we wanted to add a fresh burst of flavor with the cilantro-lime sour cream! The sour cream really takes these to a whole new level!

The fun never ends!

The best part is that the southwestern chipotle seasoning and the cilantro-lime sour cream make a lot of extra, so you can enjoy this recipe on repeat! If you are serving these for a big party, both ingredients should be plenty to go around!

Are you ready to get cooking and enjoy #TacoTuesday with us every day of the week?

Southwestern Chipotle Egg White Patty Tacos Ingredients: 

Tacos:

  • 3-4 corn tortillas
  • 5 Good Food Made Simple Egg White Patties
  • 1 tbsp southwestern chipotle seasoning (homemade or store-bought)
  • 2 tsp olive oil
  • 1/4 avocado, diced
  • 2-3 tbsp cilantro lime sour cream, optional
  • cilantro and lime for garnish, optional

Chipotle Lime Seasoning:

  • 1⁄3 cup chili powder
  • 1 tbsp. dried cilantro
  • 1 tbsp. cumin
  • 1 tbsp. Mexican oregano leaves
  • 1 tbsp. dried sweet basil leaves
  • 1 tbsp. garlic powder
  • 1 tbsp. dried thyme leaves
  • 1 tbsp. crushed chipotle pepper

Cilantro Lime Sour Cream:

  • 8 ounces source cream
  • 1/4 cup finely chopped fresh cilantro
  • 1 tsp lime zest
  • 1 tsp fresh lime juice
  • salt and pepper, to taste

 

Southwestern Chipotle Egg White Patty Tacos
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Southwestern Chipotle Egg White Patty Tacos

These Southwestern Chipotle Egg White Patty tacos are loaded with flavor and light on calories.
Course Breakfast, Main Dish
Cuisine Mexican
Keyword Egg White Patties
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 2

Ingredients

Tacos

  • 3-4 small corn tortills
  • 5 egg white patties
  • 1 tbsp southwestern chipotle seasoning homemade (see below) or store bought
  • 2 tsp olive oil
  • 1/4 avocado diced
  • 2-3 tbsp cilantro lime sour cream
  • fresh cilantro for garnish
  • fresh lime for garnish

Southwestern Chipotle Seasoning

  • 1/3 cup chili powder
  • 1 tbsp dried cilantro
  • 1 tbsp cumin
  • 1 tbsp Mexican oregano leaves
  • 1 tbsp dried sweet basil
  • 1 tbsp garlic powder
  • 1 tbsp dried thyme leaves
  • 1 tbsp crushed chipotle pepper

Cilantro Lime Sour Cream

  • 8 ounces sour cream
  • 1/4 cup finely chopped cilantro
  • 1 tsp fresh lime zest
  • 1 tsp fresh lime juice
  • salt and pepper as desired

Instructions

  • Prepare southwestern chipotle seasoning, if making at home.
  • Prepare cilantro lime sour cream, if using. Cover and place in the refrigerator until ready to use.
  • Cook your egg white patties according to package directions.
  • Allow them to cool slightly and then cut each patty into 6 pieces.
  • Heat the olive oil in a skillet over medium heat.
  • Add in your cut egg white patties and 1 tbsp southwestern chipotle seasoning. Save the remaining seasoning for another recipe.
  • Toss until coated and allow to cook for an additional one minute.
  • Evenly divide your egg white patties and avocado between your corn tortillas. Top each taco with 1 tbsp cilantro lime sour cream. Save the remaining sour cream for another meal.
  • Finish off with fresh cilantro and lime, if desired.

How to Maintain a Balanced Mindset in College

Posted on by Sarah Kesseli

With a new semester almost upon us, it is time to talk about mental health. Specifically, identifying ways to maintain a balanced mindset during the academic year. College life is multi-faceted and there is always a lot to keep track of. Thankfully, there are ways to focus on mental health while at school. Our key tips are to stay focused while avoiding overworking or feeling overwhelmed.

Stay Organized

One of the handiest things to do in college is to keep a planner, calendar or some sort of list. With various tasks and dates to keep track of, your planner will probably be your best friend! Staying organized is key to avoid overworking yourself and staying on top of deadlines. If you have never used a planner before, we recommend making a conscious habit to update it daily. How you use your planner will depend on your personal organizational style. For example, some people benefit from colour coding certain dates and tasks. Others prefer using symbols to organize their tasks. Planners and calendars can also be kept digitally, which allows for easier access via phone or computer. Whatever method you choose, we recommend keeping track of anything and everything you feel is important.

You can also use your planner to track non-academic habits such as meals, water intake and exercise. Keeping track of lifestyle/fitness habits is just as important as tracking academic or work tasks. You can find free templates online or inspiration to start your own tracking pages. Staying organized in both your personal and work life is crucial to maintain a balanced mindset. In fact, having work-life balance helps reduce stress, burnout and other mental obstacles. By physically keeping track of various tasks and duties, you will avoid overloading your brain with mental reminders. That way, you can focus on more enjoyable tasks such as going out with friends.

Down Time

While it is important to get ahead of work, it is equally important to schedule time for yourself. Being able to relax and rejuvenate is a major step to maintaining a balanced mental state. A few of our favourite “me time” activities include yoga, meditation or simply staying in and watching a movie. Whatever way you choose to relax, make sure you pencil into your schedule! There are so many health benefits to relaxation such as lowering blood pressure and improving your mood.

Sometimes it feels like you need to keep up and stay ahead but that can often lead to burnout. There is already a lot of pressure in academia to be studious and diligent at all times. While those are good habits to get into, it can leave students feeling overworked. As a result, stress levels rise and students’ self-care is non-existent. We are firm believers that self-care and self-love should always come first! After all, you only have one shot at life, might as well live it how you want.

If you are more of a type A person and staying busy is your version of down time, there are ways to practice self-care and stay busy. For instance, grab and partner or friend and choose an activity that will get you moving. Staying active is a great down time alternative for those who want to keep moving and stay busy.

Another one of our favourite productive self-care activities is meal prepping for the week! Meal prepping is a great way to get away from your desk or computer and into the kitchen. If you love to cook, this is a perfect way to de-stress and try out new recipes. Even if you do not like to cook, you have to eat somehow, right? While we like to keep our meal simple, we enjoy the time it takes to plan meals and get a little solo time away from work and school. It might seem strange that meal prepping can help maintain a balanced mindset, but we believe any form of down time is critical to sustain mental balance.

Find Your Groove

This might be one of the most important tips to achieving a balanced mindset in college. It is so important to not compare yourself to other students because once you do, it is really hard to quit that mentality. Everyone’s workload and capacity is different – you need to understand your limits. At times, it can be tempting to up your workload and take on as many tasks as you can.

Overcommitting and overloading your schedule is one of the most dangerous habits to adopt. We definitely discourage that – it will stress you out, lead to burn out and ruin your balanced mindset. In fact, more often than not employers and professors understand students limit themselves and focus on mental health. If you have to turn down an opportunity to stay balanced and healthy, it is not the end of the world and people will understand.

We recommend changing your mentality. Tell yourself it’s acceptable to limit yourself – do not agree to a workload you cannot handle! Pushing yourself past your limits and overworking does nothing good for your health. There is nothing more important than recognising your limits and working at your own pace. Remind yourself that college is not a competition and your achievements are valid. You should celebrate your success instead of comparing them to others’. Once you adopt this mentality, you will be one step closer to maintaining a balanced mindset.

Zucchini Banana Bread Oatmeal

Posted on by Sarah Kesseli

Lightly sweetened steel-cut oatmeal that is mixed with shredded zucchini, banana and topped with nut butter. It’s just as good as a freshly baked loaf of bread. Vegan. Gluten Free. 

Zucchini Banana Bread Oatmeal

For those of you who let breakfast slip your mind, this recipe is for you! The ease of this recipe, plus the sweet flavors that remind you of grandma’s freshly made zucchini banana bread are a guaranteed way to make breakfast unforgettable!

Like many recipes on the blog, this steel cut oatmeal recipe is customizable! We start with a base of our organic oatmeal and then add in fresh grated summer zucchini and banana. Then we added in brown sugar since it gives this recipe the most traditional zucchini banana bread flavor. However, coconut sugar or maple syrup work, too! If you are reducing your sugar intake, make this with an extra ripe banana, and you won’t even need to add any sweetener.

We finished this sweet breakfast oatmeal off with a dollop of peanut butter and crushed peanuts for crunch. However, any nut or seed butter would work as a replacement. We have even finished it off with coconut butter (kind of like an icing) and boy, oh boy, is it delicious!

You can add other fun mix-ins like mini chocolate chips, walnuts, or even blueberries! If you are into meal prepping, then this oatmeal recipe is perfect! You can batch prepare this! Add all of your ingredients to a pot on the stovetop and then follow the same process. (You might need to add a splash of water). Then, evenly divide the oatmeal among your mason jars, allow to cool and then seal up! You will have a delicious grab-n-go breakfast ready at your fingertips each morning! Pretty sweet, huh?!

Zucchini Banana Bread Oatmeal Ingredients:

  • 1 pouch Good Food Made Simple Steel Cut Oatmeal
  • 1/2 small zucchini, shredded
  • 1 small banana, cut in half
  • 2 tsp brown sugar, coconut sugar, or maple syrup
  • 1 tbsp peanut butter
  • 1 tbsp crush peanuts
Zucchini Banana Bread Oatmeal
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Zucchini Banana Bread Oatmeal

Lightly sweetened steel-cut oatmeal that is mixed with shredded zucchini, banana and topped with nut butter. It's just as good as a freshly baked loaf of bread. Vegan. Gluten Free. 
Course Breakfast
Cuisine American
Keyword Organic Unsweetened Oatmeal
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 bowl

Ingredients

  • 1 pouch Steel Cut Oatmeal
  • 1/2 small zucchini shredded
  • 1 small banana cut in half
  • 2 tsp brown sugar can sub with coconut sugar or maple syrup OR leave out all together
  • 1 tbsp peanut butter can sub with any nut or seed butter
  • 1 tbs crushed peanuts can sub with any nut or seed

Instructions

  • Cook oatmeal according to package directions.
  • Diced half of your banana into small bite sized pieces.
  • When your oatmeal is done add in your shredded zucchini, your diced banana and your sweetener.
  • Mix everything together and return to the microwave for 90 seconds.
  • Allow your oatmeal to cool slightly and then top with the remaining half of your banana, peanut butter, and crushed peanuts.
  • Enjoy!

15 Broke College Student Hacks

Posted on by Sarah Kesseli

We get it: As a college student, you’re not necessarily rolling in the dough. Often the biggest stressor for a college student is figuring out how to pay for living expenses. While creating a budget could be helpful, sticking to them is hard. It’s especially challenging if you don’t have regular income flowing in.

Having enough money makes surviving as a healthy college student a lot easier. Yet, there are a handful of broke college student hacks you can adopt. This will allow you to eat well, live comfortably, and enjoy college! Discover some cost-saving hacks students can use to reduce stress and enjoy life to the fullest. Here are our 15 broke College Student Hacks!

 

Making & Spending Money

Find a side hustle. Consider supplementing (or building up) income with a side-hustle! Ideally this won’t take away too much time from your studies and social life, and can even be fun. Some ideas include selling used possessions on Craigslist, tutoring kids, taking online surveys, or selling baked goods on campus. Extra spending money can help you tie up loose ends or enjoy a night out with friends.

Live with roommates. This might be the most useful broke college student hack yet. While living alone might sound nice, it’s far from affordable. Try to find a roommate or two to help pay the bills. Co-ops and themed housing is also becoming more and more popular. These living situations help you find a unique and comfortable living situation that works for you.

Buy wholesale and bulk items. Speaking of roommates, get them together for a trip to a wholesale store, like Costco or Sam’s Club. Split the bill on food, toiletries, and other items you need. These will be a lot more affordable if you buy in bulk versus at a typical grocery store. It might feel like more money upfront, but what you buy will last a long while.

Use an app to budget. Budgeting and tracking your expenses has become a lot easier thanks to an uptick in financial tech companies. Try downloading an app, like Mint, which connects to your bank account(s) and tracks and categorizes expenses. Knowing more about how you spend money will help you save better, too.

Shop at discount and dollar stores for basic items. Shop at discount and dollar stores for simple things you might need in your dorm room. You don’t need high-end products for all your needs. Items like school supplies, storage containers, and kitchen gadgets can all be found at these stores!

Buy or rent used books. Wherever possible, avoid buying textbooks that are new. See if you can rent them, get ‘em used, or buy digital copies of the book. If possible, borrow books from a friend who has already taken the class.

Look for deals. See if you can buy a laptop or other device that is refurbished. Websites like Amazon or Best Buy are a great place to look. If time allows, wait for Black Friday or Cyber Monday and swipe some great deals!

 

Health & Food

Fill your cart with healthy food deals. Food doesn’t have to be expensive. Look for filling and healthy meals that come with a great deal. For example, Target sells 2/$4 burritos, a meal that can keep you full for hours. Just check the nutrition label to ensure you’re filling up with protein and fiber versus saturated fats and sugar. Target also has a dollar bin section where you can buy notebooks, pens, and other school supplies.

Meal prep. If you have access to a kitchen, take advantage of it. Set aside time each week to prep meals for the week which you can bring on campus or eat at home. It’s easy to whip up a batch of quinoa, roast veggies, and cook a protein for a grain bowl. You can also make (and freeze) breakfast burritos and peanut butter and jelly sandwiches.

Pack your lunch. Meal prepping makes bringing your own lunch to school a breeze. If there’s a microwave on campus, pack your lunch and heat up food when you’re hungry. You can also head to the dollar store to find an insulated lunch bag that comes with an ice pack.

Consider working at a grocery store. If you’re looking for a fulfilling job, consider working at a health food store! Often, they will send employees home with food that is about to expire or will give away free samples.

 

Activities & Fun!

Look for free fun. Fun times can always be free. Keep track of free events on campus or see if your local town hosts concerts or outdoor markets that are free to the public.

Explore outside of campus. When you’re in school, it’s easy to stay on campus. While that can be fun, stretch your legs and take advantage of your local surroundings! This can be free, healthy, and fun. Explore free museums, local hiking trails, or have a picnic in a nearby park.

Make happy hour your friend. If you want to go out with friends, look up restaurants and bars that have great happy hour deals so you can save some money on booze and food. This might be the most delicious broke college student hack yet!

Leave your credit card at home. It’s easy to think you’ll only spend a certain amount of money when you go out. However, that number can skyrocket with the quick swipe of a credit card. To avoid spending too much money, bring the exact amount of cash you need and leave your cards at home.

Paleo Diet 101: How It Works, What To Eat

Posted on by Sarah Kesseli

Out of all the various food diets and trends, the paleo diet has stuck around for quite some time. But what exactly is it, how can you follow it properly, and is it even really that good for you? We’ll provide a paleo diet 101 so all of your answers can be answered.

Essentially, the paleo diet was created to mimic what our long-ago ancestors ate. (So yep, no Cheetos or boxes of cereal!) While it’s impossible to know exactly what our human ancestors consumed, scientists suggest that their diets consisted of whole foods, meat, nuts, and seeds. On the flip side, our ancient ancestors probably didn’t munch on much with carbs or sugar. We’ll get into all the details of what you can eat and what should be avoided below.

Scientists also believe that hunter-gatherers were much healthier much of the population today. Those who follow the diet are hopeful they will have a lower rate for certain diseases, like obesity, diabetes, and heart disease. A handful of research has found that in the short-term, following a Paleo diet can lead to losing weight without cutting calories. However, since this diet is still pretty new, the long-term potential benefits are unknown.

 

How To Do Paleo Right

While there are strict things you can and can’t eat on a paleo diet, that doesn’t mean there is only one way to do it right. Instead of thinking in terms of what is off-limits, the success of any diet comes from focusing on what you can enjoy.

In short, paleo-friendly foods include meat, fish, eggs, seeds, nuts, certain veggies, and healthy oils. We’ll expand upon these now.

Foods to Eat on a Paleo Diet

Your diet should be based on these whole, unprocessed foods:

  • Meat: Vegetarians will have a hard time eating paleo, since a good chunk of the diet relies on meat. Items such as beef, lamb, chicken, turkey, and pork are popular menu items for paleo eaters. If possible, choose grass-fed, pasture-raised, and organic meat.
  • Fish: Seafood is another great paleo option. Wherever possible, buy wild-caught fish, such as salmon, trout, shrimp, mussels, and tuna.
  • Eggs: How could you not love bacon and eggs? Cook ‘em in oil, hard boil them for an easy on-the-go snack, or make a paleo-friendly quiche. Paleo eaters are encouraged to find free-range or pastured eggs.
  • Vegetables: Go crazy on veggies when you’re eating paleo! The sky’s the limit when it comes to leafy green goodness, such as kale, broccoli, peppers, onions and more. You can also lump tubers into this category and get a hefty dose of sweet potatoes and turnips onto your plate.
  • Fruits: While fruit indeed has sugar, all types of fruit are paleo because they are natural, unprocessed foods. Lucky for paleo eaters, they also have a lot of health benefits to offer, including antioxidants, vitamins, and fiber. Any fruit is fair game, such as apples, bananas, blueberries, and avocados.
  • Nuts and seeds: Much of the paleo diet is focused on getting healthy fats. These include all the nuts and seeds you can think of, such as almonds, pecans, walnuts, sesame seeds, chia seeds, and sunflower seeds. Just make sure to buy the raw versions instead of the ones that are heavily salted, roasted, or even coated in sugar.
  • Healthy fats and oils: Many oils are fair game on the paleo diet, including extra virgin olive oil, coconut oil, and avocado oil. These oils are always used instead of dairy products like butter and other specific oils (more on that below).

 

Foods to Avoid on a Paleo Diet

Part of the paleo diet 101 is understanding what is off limits.

Avoid these foods and ingredients:

  • Sugar: Anything unnaturally super sweet is a big no-no in the paleo diet, which is a big reason why many people tend to lose weight. Sugar takes many forms, so make sure to be extra careful when reading labels or ordering out. For example, most canned pasta sauces contain sugar!
  • Grains: For many, grains are the hardest to say goodbye to. Types of grains you shouldn’t eat include all types of bread, pasta, quinoa, rye, wheat, barley, and spelt. Basically, if something has “flour” in the title, it’s not paleo.
  • Legumes: All legumes are considered non-paleo. The legume family consists of plants that produce a pod with seeds inside. Foods that are lumped under this category include beans, lentils, peas, and yep, even peanut butter (peanuts are legumes, not nuts!).
  • Dairy: In most cases, all dairy products are considered non paleo, like milk, cheese, and butter. That said, a few versions of paleo allow full-fat butter and cheese as part of a high fat, low carb diet.
  • Certain vegetable oils: As mentioned above, certain oils are not considered paleo. Here’s a list: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and peanut oil. This is because they don’t have an ideal ratio of fatty acids, can be highly processed, and might even contain unhealthy molecules for the body once cooked.

Artificial sweeteners: With sugar off the table, some think they can satisfy their sweet tooth with an artificial sweetener. Alas, paleo diet 101 is all about natural and whole foods. So skip the aspartame, sucralose, cyclamates, saccharin, and others, and use natural sweeteners like raw, organic honey instead.

Pancake Puff Banana Split

Posted on by Sarah Kesseli

Pancake puffs served on top of greek yogurt, a split banana and finished off with chocolate, fruit, sprinkles, and honey. A healthy spin on dessert pancakes!  

Are you ready to flip your traditional savory breakfast and give this sweet, almost dessert-like pancake puff banana split a try? We thought so! Who doesn’t love a good sweet start to the day?

Although we usually gravitate towards something savory, we do love a good plate of waffles, bowl of oatmeal, or pancake puff recipe! Dare we say that the pancake puffs might even be our favorite of the three? They just slightly outrank our oatmeal combos that are also pretty much like dessert.

Since our pancake puff ice cream sundae bowls were such a hit, we figured we would create a new spin that would be a bit more in line with breakfast. We must admit, the result was pretty sweet! (pun intended)

We swapped the traditional banana split ice cream for a high-protein Greek yogurt, then we added a banana because you can’t very well have a banana split without the banana! Then we added our pancake puffs, some fresh berries, cherries, mini chocolate chips (totally breakfast friendly, right?), sprinkles and a drizzle of honey for sweetness!

This is the perfect balance of protein and carbs to set you up for a long day! Or, you could serve this as a sweet ending to a long, tiring day. Nothing says happiness and comfort more than a banana split — in any form.

Get the kids involved in making them too! Let them help you create a ‘build your own’ pancake puff banana split bar by picking out the toppings and creating their favorite combo. We guarantee they won’t even know these are healthy-ish!

Pancake Puff Banana Split Ingredients:

Pancake Puff Banana Split
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Pancake Puff Banana Split

Pancake puffs served on top of greek yogurt, a split banana and finished off with chocolate, fruit, sprinkles, and honey. A healthy spin on dessert pancakes!  
Course Breakfast, Dessert
Cuisine American
Keyword Pancake Puffs
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1

Ingredients

  • 1/2 cup Greek yogurt or yogurt of choice
  • 1 small banana split in half lengthwise
  • 1 serving Pancake Puffs cooked according to package directions
  • 2-3 tbsp fresh berries
  • 3 fresh cherries
  • 1 tsp mini chocolate chips
  • 1 tsp sprinkles
  • drizzle of honey

Instructions

  • Layer all ingredients into your favorite ice cream sundae dish (or any bowl) starting with the yogurt, then your banana, pancake puffs, berries, cherries, chocolate chips, and sprinkles.
  • Finish off with a drizzle of honey and then enjoy!

How to Meet Your Protein Needs with Less Meat

Posted on by Sarah Kesseli

The times, they are a changin’, and this is also true when it comes to our diet. Contrary to what was once a popular belief, you can still fulfill your protein needs with less meat. Vegetarians can be nourished with whole foods that provide enough protein for the body without consuming animal products.

Now, we’re not here to tell you whether or not you should completely give up meat. Your diet and food choices are completely personal. That said, there are reasons why consuming less meat is good for both the body and the environment.

For one, cutting out red meat could help reduce your risk of cancer. A recent study from JAMA Internal Medicine suggests people who eat vegetarian have a 22 percent lower risk of cancer. Limiting meat intake can also aid with healthy weight loss and lower cholesterol. As for the planet, consuming meat, especially beef and pork, contribute to both climate change and polluted landscapes and waterways. Even just cutting back a bit can be beneficial to the environment.

 

How Much Protein Do We Need?

The Daily Value for protein is 50 grams based on a 2,000-calorie diet, a value most people get easily. The Dietary Guidelines for Americans recommends eating a variety of proteins to get your fill, such as eggs, low-fat milk, beans, and soy products.

 

To better understand was 50 grams of protein looks like, here are two examples:

  • Some 6 ounce servings of Greek yogurt contain up to 20 grams of protein
  • One cup of rice and beans has 15 grams of protein

 

These two food items right here is more than half of the protein your body needs — no meat in sight.

Of course, your individual protein needs will vary based on factors such as body size, health conditions, and activity level. If you’re not sure how much protein you need, it’s best to speak with your doctor.

 

Plant-Based Foods With Protein

Here is a list of some plant-based foods that contain high amounts of protein. Use these items to plan your meals and get your protein needs with less meat.

  • Tofu: 11 grams of protein per serving (¾ cup)
  • Tempeh: 15 grams of protein per serving (3 oz)
  • Edamame: 18.5 grams of protein per serving (1 cup cooked)
  • Lentils: 12 grams of protein per serving (½ cup cooked)
  • Greek yogurt: 20 grams of protein (6 oz)
  • Chickpeas:15 grams of protein per serving (1 cup cooked)
  • Peanuts: 7 grams of protein per serving (28 peanuts)
  • Almonds: 6 grams of protein per serving (23 almonds)
  • Chia seeds: 2 grams of protein per serving (1 tablespoon)
  • Quinoa: 8 grams of protein per serving (1 cup cooked)
  • Beans with rice: 15 grams of protein per serving. (Note: Separately, rice and beans are incomplete protein sources. Eat ‘em together to get that protein!)
  • Potatoes: 5 grams of protein (1 medium potato)
  • Broccoli: 3 grams of protein (1 cup)
  • Kale: 3 grams of protein (1 cup)

 

Plant-Based Meal Ideas — Meet Protein Needs With Less Meat

Here are suggestions for what to eat for breakfast, lunch, and dinner without the meat and with all the protein:

Breakfast:

Oatmeal with full-fat plain Greek yogurt: Cook up a ½ cup of oatmeal (you’ll get six grams of protein!). Add a dollop of Greek yogurt or sprinkle in some almonds for extra protein.

Seed bread with egg and hash browns: Eggs also contain a lot of protein — there are six grams in one egg. Eat ‘em with a slice of seeded, whole wheat toast. Enjoy a side of hashbrowns for an extra kick of protein from the potatoes.

Banana with peanut butter: For a lighter breakfast, enjoy a banana (1.5 grams of protein) with a generous spoonful of peanut or almond butter.

 

Lunch:

Rice and beans with broccoli and tofu: Cook up some rice and beans (remember, together they provide a good amount of protein!). Stir fry some broccoli and tofu for other essential vitamins and minerals.

Lentil soup with kale and veggies: For a hearty soup, make your own lentil stew with kale and other extra veggies. Lentils are low in calories and rich in iron and folate.

 

Dinner:

Quinoa salad with roasted almonds and chickpeas. For a lighter fare that will still keep you full, cook up some quinoa. Add chopped, roasted almonds, chickpeas, and any veggies you like. For an easy dressing, squeeze lemon juice over the salad with a drizzle of olive oil. Add garlic and salt to taste!

A homemade veggie burrito with cheese and beans: Skip your local Mexican joint and make your own burrito with rice, beans, veggies, and cheese. Fun fact: There are nearly 7 grams of protein in one slice of cheese. For even more protein, add a dollop of plain Greek yogurt. This is a nice substitute for sour cream.

Simple Ways to Keep Moving Without Disrupting Your Workday

Posted on by Sarah Kesseli

Getting your body moving during a busy work day sometimes seems impossible. It can be difficult to get steps in while working behind a desk all day – we get it. Thankfully, you don’t need to disrupt your workflow in order to move around during work hours. If you’re looking for some simple ways to keep moving without disrupting your work day, you’re in luck! We’ve broken down ways to keep active both morning, evening and night.

Simple Ways to Move In the Morning

If you have a few minutes to kill in the morning, take a couple laps around the office and say good morning to your coworkers! It can be tempting to get into the office and sit down right away at your desk. If this isn’t already a part of your work routine, it is a simple change you can make in no time. Who knows, maybe some of your coworkers will be motivated to move with you! By starting the day off with movement, you’re mood and energy levels will spike! Who wouldn’t want to star their day off on the right foot?! We understand mornings can be busy but don’t worry – you don’t need to take out a chunk of your morning to do this. In fact, according to the Primary Care Companion 30 minutes of exercise is needed in order to be beneficial. Luckily, those 30 minutes don’t need to be completed in one go! This morning routine could be one of three 10 minute walks to move without completely disrupting your workday!

Simple Ways to Move In the Afternoon

The afternoon is prime-time for getting up, moving and taking advantage of all the benefits walking has to offer. Thankfully, you can accomplish this without disrupting your workflow! We don’t suggest you take your whole lunch break to go on a walk – food is important too! Instead, split your break in half – spend the first half walking and the other refueling your body with food. If the weather is nice, we recommend taking a walk outside and enjoy the fresh air and sunlight. If you can’t get out, you can always try walking in and around your building! Really, anywhere you feel comfortable walking – do it! Walking in the afternoon is great because you’re not disrupting your normal workflow to get those steps in. Actually, your job benefits from you moving throughout the day too! Charlotte Andersen of Reader’s Digest points out that walking and moving your body improves creativity, eliminates stress and enhances brain performance. Not only will you physically benefit from an afternoon walk, but your mental and cognitive state will as well.

Simple Ways to Move In the Evening

Before your work day ends, try standing up behind your desk to stretch your body out. If you have a height adjusting desk, this would work perfectly and allow you to continue working until the end of your shift. Don’t sweat it if you don’t! If you’re not working behind a computer, walk around the office to file your paperwork or clean up your work space. When the end of the day starts to slow down, get in a few laps by walking around the building or block to decompress after a long day. Being able to move around at the end of the day is great if you have a long commute home. If you work from home at night, try tackling your tasks while you move. For example, if you work on your phone often and have access to a gym why not do both at the same time? Of course everyone’s routines are different – see what works best for your workflow and body.

Any Time in Between

We get that it can be difficult to work in time to move during a busy and hectic schedule. That being said, you can take some small steps (pun unintended) to add movement in between down time. For example, if there is someone in another department or part of the building you need to meet with, try walking to their office instead of calling them on the phone. Similarly, if there is paperwork that needs to be filed, copied or saved, take a walk to do so instead of waiting until the end of the week. If you are lucky and do get some down time, use that time to your advantage! Instead of browsing social media or scrolling the Internet, take a quick lap or two around the office. Additionally, if you usually buy lunch from the office café, take a walk to a restaurant or café near you to pick up lunch and enjoy some fresh air! Remember – you don’t have to stop moving once you leave the office. Here are some super fast workouts you can complete at home when you need to get your sweat on.

You may be surprised that small tweaks to your daily work routine could help you get some movement into your day. We suggest taking this change slow, altering your routine day by day. That way, you will find yourself getting into the swing of things in no time! With these suggestions of simple ways to keep moving, your mental and physical state will thank you when you take that quick 10 minute walk around the office!