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  • Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Stocking Up

    Keep key ingredients stocked in order to be able to put together a balanced meal at a moment’s notice. A good stocked would include:
    • 2-3 Protein Sources
    • 2-3 Types of Fruit
    • 1 Bag Leafy Greens
    • 2-3 Pre-Cut Veggies
    • Quick-Cook Whole Grain

    Maintain a stocked pantry too! Having staples on hand is a great way to streamline your meal prep process and simplify menu creation.

    Here are a few examples of healthy and versatile foods to keep in your pantry:
    • Whole grains: brown rice, quinoa, oats, bulgur, whole-wheat pasta, polenta
    • Legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils
    • Canned goods: low-sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken
    • Oils: olive, avocado, coconut
    • Baking essentials: baking powder, baking soda, flour, cornstarch
    • Other: Almond butter, peanut butter, potatoes, mixed nuts, dried fruit

    Keep a variety of spices on hand as well

    Herbs and Spices add flavor and can make a difference to any meal.
    If you don’t already have a solid stash of dried herbs and spices, just pick up 2–3 jars of your favorites each time you go grocery shopping and slowly build a collection.

    Before you sit down to make your meal plan, Shop your pantry/freezer/refrigerator first

  • Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Start Smart with Breakfast

    You have heard it before and yes breakfast is truly the most important meal of the day. Whether you start your day at 7:00 a.m. or 11:00 a.m., you need to fuel your body and jump start your metabolism. Breakfast is the first chance your body has to refuel. After 8 to 12 hours without a meal or snack, your glucose levels, also known as blood sugar, are low. Glucose is the main source of energy for your body; and without proper blood sugar levels your body cannot function at its best, whether it be for school, work or daily physical activities like going to the grocery store, cleaning your house, or gardening.

    Eating breakfast can also help with proper weight loss and management. A nutritious breakfast will help you feel full longer and can help prevent you from snacking on high calorie foods later in the day. Studies show those who skip breakfast are more likely to over wart on fatty foods throughout the day.

    Most people give a variety of reasons for not eating breakfast. A common reason is that they are not hungry in the morning, which can be a result of eating a large meal or snack late in the evening. While you are sleeping your body’s ability to digest foods slow down because you are in a resting state. Therefore, you are left with undigested food in your stomach in the morning leaving you with the feeling of being full when you wake up. A tired stomach does not feel like digesting breakfast after it worked all night. A good breakfast will keep you from being tired and irritable mid-morning. Another common reason heard is the people do not lie breakfast foods. What’s the harm in having a slice of veggie pizza, or a peanut butter and jelly sandwich with a glass of milk and some fruit? Breakfast does not have to be the traditional eggs, toast, oatmeal or cereal. It can be anything you like, just make it low-fat and high in fiber and nutrients.

    If you are one that sleeps late and doesn’t get up in time to eat breakfast, try some of these great ideas that you can take with you almost anywhere with little effort. Granola bars (make sure it has at least 3 grams of fiber per bar), string cheese, baby carrots, drinkable smoothies and trail mix (create your own by mixing dried cereal, dried fruit, raisins, nuts, etc.) are all great “to-go” breakfast ideas.

    Check out the trail mix combination below!

    Let’s reiterate why breakfast is so important. The effects of a skipped breakfast are short attention span, lack of alertness, longer reaction time, low blood sugar and decreased work productivity. In order to avoid these reactions, it is important to take time to eat a balanced breakfast. It’s a good investment of your time and once you get in the habit of eating breakfast, you may feel like your day isn’t complete without it.

    Nuts for Nuts






    Power Mix

    Dried redberries


    Dried blueberries


    Dark chocolate chips

    Tropical Mix


    Brazil nuts

    Dried mango

    Coconut flakes

    Banana chips.

  • Fitness, Get Healthy!, Healthy Living, Wellness

    Food Label Health Claims??

    Knowing the label lingo can help you sort out the truth about health claims.

    • Low calorie – Less than 40 calories per serving
    • Low Cholesterol – Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving
    • Reduced- 25% less of the specified nutrient or calories than the usual product
    • Good Source of- Provides at least 10% of the DV of a particular vitamin or nutrient per serving
    • Calorie Free – Less than 5 calories per serving
    • Fat free/ Sugar free – Less than ½ gram of fat or sugar per serving
    • Low sodium – Less than 140 mg of sodium per serving
    • High in – Provides 20% of more of the Daily Value of a specified nutrient per serving
    • High Fiber – 5 or more grams of fiber per serving