Tag: Healthy Living

When you hear the word ‘breakfast,’ think about what foods come to mind. Is it sugar-loaded cereals, thick pancakes, melt-in-your-mouth french toast, bakery-style muffins, glazed donuts, or creamy yogurt? Is so, then you’re probably used to an Americanized version of breakfast. While these options are delicious, they’re probably filled with about as much sugar as the foods you’re eating for dessert. It’s time we ask the question: is your breakfast really dessert in disguise?

The American Heart Association recommends that women should eat a maximum of 25 grams of added sugars and men 37.5 grams per day. The average American eats upwards of 70 grams of added sugar per day. Those amounts don’t include the sugar you’re getting from natural sources such as fruits, milk, or honey. You’d expect these added sugars to be in your sweet desserts like cakes, brownies, or ice cream but your breakfast might have as much (or even more) sugars as your desserts.

Breakfast or Dessert?

Look no further than America’s breakfast chain restaurants for your indulgent worthy desserts for breakfast. At fast food options, you could pick up a blueberry muffin with 47g of sugar or one chocolate glazed doughnut with sprinkles for 22g. Or there are coffee cake or breakfast loaf options in which one slice has 42g of sugar. It’s not uncommon to see many people order a sugar loaded coffee with one of these breakfast options. A medium frozen coffee can have a whopping 92g of sugar (almost 3x your recommended amount). Your medium coffee flavored frappuccino can have upwards of 50g of sugar. CRAZY!? If you are like many Americans and enjoy a sugary coffee and a blueberry muffin you could have three times the amount of sugar the AHA recommends for breakfast.

If you browse the breakfast selections at your local grocery store, you will see brands pretending to be ‘healthy’ when they have a lot of sugar. Granola is thought to be a healthy option yet the second ingredient is probably sugar and can have 20g in one serving. Yogurt is now accepted as a healthy breakfast option because of its high protein and live cultures of probiotics, yet most are full of added sugar. A serving size of vanilla flavored Greek yogurt might have 13g of sugar. Granola bars are also widely accepted as a quick form of breakfast to grab and eat on-the-go. These ‘healthy’ bars are also loaded with sugar. A honey flavored oat breakfast bar could be packed with 13g of sugar.

A muffin starts to look like a cupcake without the frosting and yogurt will begin to remind you of creamy ice cream when they’re loaded with all of that sugar. Granola bars look more and more like candy bars disguised as a breakfast option. Of course, these breakfast options might be delicious but if eaten on a regular basis would be considered sugar-overload.

Sugar Overload

For a lot of these ‘healthy’ breakfast options, the second ingredient listed is sugar. The order in which the ingredients are listed is required to be listed from the heaviest ingredient usage to the lightest. So when you see sugar listed in the first five ingredients on a product you should question why so much sugar is added. Are these sugary product trying to trick us into being ‘healthy’? The more you start to realize how much sugar is in some of these breakfast options, the more you’ll start to see the parallels between Americanized breakfast options and desserts.

We should be aware of the amount of sugar we’re consuming per day because after a while it will start to take a toll on your body. It can lead to weight gain, heart disease, increases your chance of diabetes, and drains your energy (just to name a few). Sugar is also addictive as it is proven to stimulate the same areas of the brain as drugs of abuse.

How To Cut Back on Sugar

The good news is that once you start to become aware of the sugar content of these breakfast foods you can start to take small steps towards reducing your daily sugar intake.

Option One

Start checking the nutrition label on food in the store or by looking at the restaurant’s website before ordering. This will help you make a more informed decision before you buy. This is the first step in making sure your breakfast isn’t really dessert in disguise.

Option Two

If you decide to opt for another option, try a savory breakfast option. Savory breakfasts are packed with more protein and nutrients. It will also have little to no sugar. While a savory breakfast might take more time and effort than a store-bought muffin it will be more filling. Your body will definitely thank you.

Option Three

If you’re tight on time in the morning there are ways to prevent yourself from reaching for that sugary breakfast option. You could opt for a meal prepped breakfast, by prepping all the food on the weekend. The only thing you’ll need to do during the weekdays is heat it up.

Option Four

Keep nutritious breakfast options in the freezer that only needed to be microwaved. Nowadays freezer food is just as healthy as freshly cooked food and doesn’t require any prep. Try keeping a Scramble Bowl on hand at home or at work so you won’t have to stop by a drive through on your way in and be tempted by those sugary breakfast options.

Option Five

If you do wake up with a sweet tooth, there are ways to fulfill your cravings without overloading on sugar. If you’re craving a blueberry muffin, opt for Blueberry Waffles with only 6g of sugar instead of 47g. Or if you’re craving your local diner’s pancake stack, opt for a quick option like Pancake Puffs for 6g of sugar instead of 20g. Opt for a fruit topping or natural option like pure maple syrup or honey.

If you’re craving a specific sugary breakfast option, your best option is to fulfill that craving. As long as you’re not eating it consistently it’s perfectly fine. It’s okay to indulge occasionally (we all get sugar cravings). But we need to be aware of how much sugar we are eating on a regular basis. From now on you’ll be sure that your breakfast isn’t dessert in disguise.

One of the most popular food trends the U.S. has seen over the last few years is eating a gluten-free diet. For many, they’ve ditched gluten even before it was trendy. About 1 perfect of Americans have celiac disease, an autoimmune disorder that affects the digestive process of the small intestine. People with celiac cannot consume gluten, and often experience abdominal pain, bleeding, diarrhea, fatigue, or anemia.

Another portion of the population is gluten insensitive, which is not as severe as celiac but also leads to various health problems if gluten — a protein found in wheat, barley, or rye — is ingested. Insensitivity symptoms are similar to those with celiac and include digestive problems, headaches, rashes, brain fog, and fatigue.

So what about the rest of the population that medically can eat gluten? One in five Americans says they try to eat gluten-free and one in six avoid it altogether, even if they don’t have a sensitivity or disease.

While it’s largely up for debate, many health experts say eating a gluten-free diet isn’t necessarily healthier, nor is it recommended for weight loss. That said, if you eat a balanced diet and still consume healthy carbs, there’s no reason eliminating gluten can harm your body. It’s all about adding foods that are nutritious, versus only thinking about what you are eliminating.

So whether you are celiac, have a gluten sensitivity, or simply are interested in seeing what your body will feel like if you eliminate wheat, barley, and rye from your diet, here are some tips to do it the right way.

6 Healthy Tips To Eat Gluten-Free The Right Way

Know what’s off limits. The first step is to understand the basics: where does gluten typically live? Gluten is a protein, and the following grains and starches that naturally contain the gluten protein include:

• Wheat
• Wheat germ
• Rye
• Barley
• Bulgur
• Couscous
• Farina
• Graham flour
• Kamut Matzo
• Semolina
• Spelt
• Triticale

Read the labels carefully. Gluten can be tricky. While it’s easy to identify certain foods are gluten-filled, like bread, pasta, and baked goods, gluten tends to hide in a lot of unsuspected places, such as soy sauce, soups, and salad dressings. Make sure to read every label closely, and also familiarize yourself with ingredients that are “code words” for gluten. These include dextrin, yeast extract, and caramel color (which is often made with barley).

Some additional, surprising foods that can contain gluten include:

• Imitation meat
• Gravy
• Canned beans
• Trail mix
• Vodka
• Oats

Talk directly to chefs. If you’re going out to eat and could get very sick if you eat gluten, the best thing you can do is talk directly to the chef or cook in the kitchen. Even if certain meals on a menu sound gluten-free, oftentimes foods are cooked in pans or pots that have contained gluten for other dishes, and cross-contamination can occur. This applies to the bar as well. If a pint glass that had a beer in it wasn’t thoroughly rinsed, even something safe like an apple cider could contain hints of gluten. The best thing you can do is to dine at an establishment where the entire restaurant is gluten-free so you run into no risk of becoming contaminated. Luckily, these eateries are becoming more and more popular.

Get creative with your own cooking. If you love carbs but hate gluten, don’t worry. With a little creativity and practice, you can make satisfying meals that contain healthy carbohydrates. For starters, grains like brown rice, quinoa, millet, oatmeal, and teff are naturally gluten-free. Make a stir fry or salad with any of these. For baking, there are gluten-free “flour” alternatives for bread and baked goods, but often need a few special ingredients and some practice to get the texture just right. Gluten-free flours also exist and often contain a combination of modified tapioca starch, potato starch, whole brown rice flour, whole sorghum flour, and cornstarch. It won’t taste exactly like the real thing, but it will be pretty darn close. Add some avocado on top and you won’t notice the difference!

Make a plan when going out. If you’re heading to a wedding, dinner party, or another outing that will involve food, plan ahead. If it’s a restaurant, call the establishment to find out if there are foods for you to eat. If you’re attending a wedding or another event, see if you can find out details about the menu. It’s always better to be safe than sorry, so carrying emergencies snacks is key if you aren’t able to eat what’s offered. Bring a handful of raw nuts, a sandwich in a gluten-free wrap, or a homemade quinoa salad with fresh veggies.

Think about what you can add, not what has been taken away. If you’re being forced to go gluten-free, it’s easy to get stuck in thinking about what you no longer can eat, versus new opportunities for foods to add to your diet that you might be neglecting. Use a gluten-free diet as the chance to cook with newer-to-you gluten-free grains. Try making a veggie quiche with a gluten-free crust or even a frozen meal. Cook more veggies and eat more fruit smoothies. And don’t neglect healthy proteins either. With a little planning and prep, you’ll be adding way more nutritious foods into your diet while keeping gluten at bay.

Whether you have celiac disease, are gluten-intolerant, or simply feel healthier when eating a gluten-free diet, there are ways to eat well in order to stay healthy and full of energy. By planning ahead, getting creative in the kitchen, and knowing what’s on or off limits, you’ll be surprised to learn that gluten-free eating isn’t as hard as it might sound.

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

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

The Health Effects of Hunkering Down

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

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

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

How to Combat the Sitting Disease

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

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

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

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

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

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

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

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

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

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

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

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

Health Myths

Myth #1: Frozen food has fewer nutrients than fresh

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

Myth #2: Freezing will kill bacteria

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

Myth #3: All frozen food is highly processed

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

Myth #4: All frozen food is high in sodium

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

Freezing and Defrosting Myths

Myth #5: All foods can be frozen

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

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

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

Storing Myths

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

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

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

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

Myth #9: Frozen food expires

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

Myth #10: Frozen food is more expensive

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

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

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

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

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

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

Fresh & Dry Snacks

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

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

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

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

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

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

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

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

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

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

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

Cold Snacks

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

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

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

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

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

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

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

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

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

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

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