Archive for the ‘Nutrition’ Category

The 5 Dysfunctions of a Diet

For those who read The Five Dysfunctions of a Team by Patrick Lencioni, came a better understanding that the absence of trust, fear of conflict, lack of commitment, avoidance of accountability, and the inattention to results are five separate issues that potentially lead to dangerous pitfalls inside a company. Working on these particular dysfunctions can create a successful group of people cohesively working together towards a vision. For example, if trust isn’t present within a group then individuals will only look out for themselves versus what’s best for the team.  (If you haven’t read the book then I would highly recommend it.)  Anyways, I’m going to take this same concept but apply it to the diet world of today.  I’m sure there could be more than five essential pieces to the diet puzzle; but without these five components, expect a part of your diet to be slightly dysfunctional:

  1. ABSENCE OF PLANTS.  I’m not saying for everyone to turn towards a vegan lifestyle, but without enough vegetables, fruit, whole grains, beans, legumes, nuts, and seeds then one will likely miss out on essential micronutrients, antioxidants, hydration and fiber.  According to a 2009 Position Paper by the Academy of Nutrition and Dietetics, those that are more vegetarian tend to have a lower BMI, lower risk of cardiovascular disease, lower rates of cancer, and better prevention of Type II Diabetes.  Of course, one still needs to consume enough protein and essential fatty acids; but if plants aren’t a focal point, accept feeling sluggish, gastrointestinal irregularity, poor fitness recovery and higher susceptibility for catching an illness.
  2. LACK OF VARIETY.  Want to eat the same thing every day because it works?  More and more research supports that consuming large amounts of added sugar, on a consistent basis, can be addictive.  Our dopamine – a feel good hormone – tends to level off and one will need more sugar in order to get the same “feel good” response.  Studies show this same response happens if we eat the same foods day after day.  This explains the boredom we get from grilled chicken or steamed broccoli.  Time to jazz things up!  Incorporate different textures, spices, herbs and new foods into your weekly meal plan.  In order to keep the cooking motivation at a high, try to get as much variety into  your day without feeling overwhelmed.
  3. MISPERCEPTION OF PORTIONS.  I could have used the word quantity, instead I chose portion control because there are some foods (e.g., spinach) that we can use in large amounts while others can give us what we need in smaller portions (e.g., eggs).  To put this into perspective, one doesn’t need to drown their sauté pan with olive oil, but I’d highly recommend throwing in as many bell peppers as you wish.  It makes sense to load up on salad greens, but use cheese as a flavor enhancer—not the star of the show.  Of course some things must be individualized so consider that when thinking of what works for you and your personal needs (e.g., someone receiving chemotherapy treatment will need more protein compared to someone that isn’t experiencing as much stress on their system).
  4. AVOIDANCE OF WATER, COFFEE AND TEA.  Keep it simple.  Lots of water.  Unsweetened coffee—I would avoid going over three cups of coffee per day.  Unsweetened tea.
  5. INATTENTION TO QUALITY.  Quality foods make a difference.  I’m sure some of you can tell the difference when produce is purchased from a local farmer’s market.  It smells better, tastes better and is better for you.  A few ways to keep quality as high as possible:  choose more local (within 100 miles), aim for seasonal foods and do your research—just because something is labeled “Organic” doesn’t mean it is a wise decision.

When these dysfunctions are changed or modified in a positive direction, one will notice their healthy goals become healthy realities.  It is all about behavior change.  Perhaps the fitness becomes easier and the motivation to move is greater.  Perhaps the scale moves in a downward direction because portion control was improved.  Whatever changes need to happen, take a helicopter view of your eating habits; ask yourself if there is a dysfunction within your diet.  If I had to pick one dysfunction to start changing, I would choose “Misperception of Portions.”   Most of us could choose at a food that needs a little adjustment.  Start there and have fun with the process!

What nutrition topics would you like to read about next from Hilton Head Health?

 

H3 Sunrise Smoothie by Carrie Adams

Since April is Stress Awareness Month, the H3 Healthy Kitchen decided to share this delicious Sunrise Smoothie recipe.  As you may know, stress can greatly compromise your immune system. The goji berries and the oranges in this smoothie are packed with Vitamin C to help give your immune system an extra boost.

FullSizeRender 225x300 H3 Sunrise Smoothie by Carrie Adams

Ingredients:

2 each Bananas, peeled and frozen

1 each Orange, juiced

1 cup Almond milk, unsweetened

3 Tablespoons Gogi berries

½ teaspoon Ginger, fresh, chopped

Method:

  • Peel bananas, wrap in foil or in a plastic bag, and then freeze.
  • Place frozen bananas, orange juice, almond milk, gogi berries and ginger into a blender.
  • Blend this mixture on ‘ice crush’ until the bananas are broken up, about 30 seconds.
  • Finish on ‘liquefy’ until desired consistency is reached.
  • Serve and enjoy!

Nutrition:

Serves: 5

Calories: 80

Fat: 1 gram

 

How to Pack Your Own Lunch, Like a Champ

At 5 am my alarm goes off. Up and at it I go. Goal one: Put in my contacts. Goal two: Grab all of my belongings for the day and head to my 6 am workout. I have definitely forgotten my fair share of essential items for the day (e.g., you can ask a few of Hilton Head Health’s employees, ha); but one thing I will never forget is my packed lunch. I always bring my lunch box/cooler filled with breakfast, lunch and a few ice packs. After my workout, I have my breakfast within the hour post-training. I wish I could do a hot breakfast every now and then, but I save those for weekends. My two typical breakfast options:

BREAKFAST ONE BREAKFAST TWO
  • ¾ cup 1-2% cottage cheese or Greek yogurt
  • ½ cup fresh berries (whatever is on sale)
  • ¼ cup nuts (cashews, pecans, or almonds)
  • 2-3 T. toasted oats or low sugar granola
  • 1 cup cooked cereal (oats or buckwheat) or ½ cup cooked quinoa
  • ½ cup mango + ¼ cup blueberries
  • 2 T. homemade nut butter (almond or cashew)

Meal Planning Tip:  I portion out 3-4 breakfasts on Sunday.  Grab & Go daily.

 

DSC 3168 300x300 How to Pack Your Own Lunch, Like a Champ

My work day begins and soon enough it is 12 or 12:30 pm and I am ready for some lunch. I typically take a thermal walk after lunch or get in a walk before I eat to clear my head. Chef Karla Williams and Chef Carrie know the drill…I take my cooler to the Healthy Kitchen and I typically sit in one of my favorite H3 rooms while they are prepping for an event.  It is like my own personal demo while I reheat my lunch. I am thankful I prepared most of my lunches on Sunday, just like breakfast. I can’t imagine hitting the 12:00 hour five days a week and not knowing what I was doing for my food.  It is too important for me to forget.  No one “forgets” to eat…it simply isn’t a priority in that person’s life at the moment. Below are a few lunches that are easy to meal prep on Sunday while tasting delicious a few days later. I usually repeat these lunch items a few days in a row for meal prepping purposes and will most likely switch things up once or twice during my Monday through Friday.

WEEK ONE WEEK TWO WEEK THREE WEEK FOUR
  • ½ cup cooked whole grain (rice, farro, etc.)
  • ¾ cup cooked roasted eggplant and onions
  • 4-5 oz. coconut slow cooker pulled chicken
  • ¾ cup roasted sweet potatoes
  • ½ cup balsamic roasted Brussels sprouts
  • 4-5 oz. herb grilled pork tenderloin
  • ½ cooked cilantro brown rice
  • 1 cup stir-fried peppers and onions (seasoned)
  • ¼ cup black beans
  • 3 oz. grilled chicken
  • 3-5 cups spinach
  • ¼ cup blueberries, cherry tomatoes, avocado
  • 2 T. sunflower seeds
  • 4 oz. Salmon (from night before)
  • 2 T. homemade dressing

To some, these lunches may appear more like traditional dinners; however, it is essential to have a balanced and satisfying mid-day meal. These meals carry me through most of my afternoon and I know I have done everything possible to set myself up for success. Put in the effort to create a lunch that you enjoy and I promise everyone will start coming to you for daily lunch inspiration. icon wink How to Pack Your Own Lunch, Like a Champ

 

2-Step Spiced Sweet Potato Smoothie by Carrie Adams

Tired of the same old sweet potato recipes? The H3 Healthy Kitchen has the perfect recipe for you! Make this delicious Spiced Sweet Potato Smoothie for breakfast or a nutritious snack. With only 5 ingredients and 2 simple steps, you can blend up this smoothie in no time!

SpicedSweetPotatoSmoothie3 2 300x300 2 Step Spiced Sweet Potato Smoothie by Carrie Adams

 
Ingredients:

32 oz Soy Milk, plain

2 each Sweet potato, roasted

1 T Honey

1 tsp Cinnamon

1 T Flax seeds, ground

Method:

  • Place all ingredients in the blender.
  • Mix until smooth.

Nutrition:

Servings: 10

Serving Size: 4 oz

Calories: 70 kcal

Fat: 1.5 grams

 

I had an Eating Disorder, then I Received a Rose

It’s 2015 and I am 30 years old. I am 5’ 8’’ wearing shoes and I weigh 131 lbs. I am a size 2 at Banana Republic and a size 6 at Lululemon. In 2004, I was 18 going on 19 years old. My height was the same as today. I weighed as little as 110 lbs and tested at 9.9% body fat. I was a size 0 or extra small—a size 6 would have been extremely baggy. I was entering my first season as a Division I collegiate soccer player and I had an eating disorder.

Why it started?

It began with a speech from a high school track coach discussing leaning up for endurance sports. I internalized this talk as “time to cut out the fat from my diet.”  Skipping my favorite ice cream in the world, Greaters, turned into eliminating oils, fatty meats, peanut butter and cheese from my diet. At that point,I thought dietary fat would literally make me fat and anything containing what I considered too much fat would give me anxiety. Not too many people knew what was going on until I started dropping the weight.

My parents saw me at my first pre-season soccer game and took me home, ASAP. My heart rate lying down was 47 and 60 seconds later I stood up and my heart rate jumped to 88. According to my doctor, my heart had atrophied (my heart had to work too hard just standing) and I was officially told to stop playing soccer until I could get up to 120 lbs. I was frail, weak and completely unhealthy. I was losing my hair and I was always freezing. My energy levels went up and down. I started seeing two different Dietitians and I had weekly weigh-ins with a doctor on campus. I would drink 2 bottles of water before weigh-ins because I knew I hadn’t done what I was told to do. I knew I didn’t look good, but I wasn’t mentally strong enough to comply with what was necessary for my health. Of course I was seeing a counselor on a regular basis, but something wasn’t clicking. I felt completely out of control, yet I still controlled everything.

How I gained back control.

My teammates were amazing. They kept me strong and full of hope. They invited me to church and I went. They invited me to Athletes in Action, a campus ministry targeting collegiate athletes, and I joined them.  At this point in my life, any genuine support felt amazing. Later on in the school year, I signed up for a summer camp conducted by Athletes in Action that would change my life forever. One of the seminars was a female-only seminar. I walked into the room and everyone received a red rose with the same bible verse, “Let the King be enthralled by your beauty; Honor Him for He is your Lord.” Psalm 45:11.

Boom. This struck a chord with me. It felt like a stack of bricks being lifted off my chest and I finally had a taste of what recovery could feel like—a feeling of freedom with the loss of shame and guilt. I learned a lot in the seminar and since then I have slowly grown to better understand and appreciate that verse. I had to give it all to God and lay down my struggles. I was able to replace my eating disorder with a passion for nutrition and helping those that battle with their weight.

Guess what I continue to learn….no one… I mean NO ONE should define themselves by their weight.

No one is defined by their sport. No one is defined by being a regionals contender or being the best athlete in the gym. No one is defined by an idealistic family of two kids, a perfect house and perfect job. It goes much deeper than that and it comes from a place much higher yet 100% by your side when you don’t even realize it. The rose was more than a rose. It was a symbol that I was enough. It was a symbol of God’s perfect love.

During the holidays, it’s easy to get wrapped up into what the next year will bring.  New Year’s resolutions are made and we often strive for something that is either unrealistic or we hope for something within an unrealistic time frame. Instead of figuring out how much weight you want to lose in January or how much you want to squat by March, ask yourself what defines you and how will you let that flow through your life. I realize this is a very open and honest blog post, but I felt it was necessary during this time of the year. Tis the season for lots of roses.

Small Red Rose1 300x224 I had an Eating Disorder, then I Received a Rose

 

Heart Health: Think Outside of the Box, Literally

If you follow the H3 Daily blog, you are probably aware of the numerous foods and behavior changes that promote heart health—everything from consistent exercise improving blood pressure to a diet rich in omega-3 fatty acids and unsaturated fats preventing heart disease.  Instead of discussing the benefits of olive oil or relying on a plant-based diet, I want to take a different approach in regards to heart health and our daily food choices.  I would bet a lot of you know which foods to eat.  The bigger, harder question to answer is how do I eat healthy at home? The answer: cook.

Added Sugar

Corporations that produce processed and packaged foods add more fat, sugar, and salt to foods than you would at home.  According to Harvard School of Public Health, most Americans consume 22 teaspoons of added sugar a day and most of it comes from processed or pre-prepared foods.

Too Much Sodium

Have you checked the amount of sodium levels found in restaurants required to list their nutritional information?  It can be mind-blowing.  Eighty percent of the sodium in our diet comes from processed or packaged foods, not from the sodium/salt we add during the cooking process at home.

Watch the Fat

Have you ever watched TV cooking shows?  Olive oil is sometimes measured by how many times you make a circle inside the pan.  Would you like some broccoli with that oil?  At home, you have full control over what and how much you put into your meals. You’d be surprised how little oil you need to cook a meal, and every calorie counts!

Seasoning Without Sacrificing

You want to add a little salt?  No problem.  Make sure to add other ingredients such as herbs and spices to flavor it up, but a little pinch of salt here and there is only going to make your meals taste better and you’ll consume less sodium compared to if you went out to eat.  Adding brown sugar to your home made slow-cooked oatmeal?  That is okay…1 tsp. of brown sugar with toasted walnuts and blueberries is a great way to flavor plain oatmeal without worrying how much sugar has been added to the pre-prepared Maple Cinnamon Cranberry Crunch Oatmeal (that was exaggerated, ha).

So when you are thinking about what you can do to prevent heart disease or monitor a present condition, think about how much time you are willing to spend in your kitchen cooking your own food.   What are you willing to prepare on a Saturday or Sunday?  What would you change about your dinners?  How can you incorporate salmon, nuts or avocado into your meal plan?  What simple snacks can you pre-prepare?

I know this was thinking outside of the box when it comes to heart health, but I truly believe cooking more of your meals can help maintain optimal heart health. Here’s a photo of my heart healthy, meal prepped fridge to show you that it can be done. All it takes is a little planning but it’s totally worth the effort.

MY REFRIGERATOR MEAL PREP1 220x300 Heart Health: Think Outside of the Box, Literally

 

Hilton Head Health’s Restaurant Survival Guide

HiltonHeadHealth Food  3 300x200 Hilton Head Healths Restaurant Survival Guide

For many, the holidays provide a variety of challenging food situations, one of which is that we tend to go out for dinner more often than usual. So I thought it would be a good time to review Hilton Head Health’s Restaurant Survival Guidelines. Reviewing and implementing these guidelines will help you stay on track to make good choices thoughout the holiday season.

Managing difficult situations starts with having a good plan, so here are a few things you can do even before you leave the house:  If given the opportunity, you choose the restaurant. If you are like me, there are a few of my favorite restaurants where it’s easier to make better choices than others. Here in Hilton Head, I can eat well at Bonefish and not so well at Jim and Nick’s Barbeque. If you end up going to a restaurant you are not familiar with, see if their menu is available online. If it is a national chain, chances are the nutritional info will be available as well. Review the menu and decide what you are going to order, you won’t even have to look at the menu. Have a fit bite (formerly known as a metabo meal) a couple of hours before you go out. A growling stomach is the enemy of healthy choices and mindful eating. Finally, leave a couple of minutes early. If you feel rushed or stressed when you get to the restaurant, you’ll eat that way.

When you get to the restaurant, take a couple deep breaths, review your goals and how making healthy choices will help you reach them. If you must check out the menu, this is the perfect time to put the “Unwise, Better, Best” phrase into practice. Scan the menu, mentally categorize the options, ask the server for help if need be. You don’t necessarily have to make one of the best choices, but there is probably one of the ‘better options’ that you could be happy with. Speaking of making better choices, that is harder to do after a glass or wine or two. Keep in mind that “resolve dissolves in alcohol”. If you want an alcoholic beverage, enjoy it after you have placed your order.

Don’t hesitate to personalize your selections, requests like sauce and salad dressing on the side or veggies steamed plain are common and reasonable. Most restaurants are happy to accommodate them. Since restaurants tend to serve such large portions, go in with a strategy to manage them.  Perhaps you could split an entrée, ask for half to go (server brings you half the meal for you to enjoy at the restaurant and brings the other half boxed for you to take home when you are leaving) or order the 6-8 oz. steak instead of the 12 oz. portion. Once the food is served apply the mindful eating techniques you have practiced with Lisette. (if you’re a past Guest) concentrate on eating slowly and savoring every bite, including dessert if you choose to indulge. Finally, during  holidays you might be going out with family and friends you may not often see, make the main goal of the dinner to enjoy their company.

The point of all of this is NOT to order miniscule portions of something you don’t like; you don’t want to leave a restaurant hungry and feeling deprived. That will only set you up to make poor choices later on. The goal is to leave the restaurant feeling satisfied after enjoying a flavorful, portion managed meal that will keep you moving toward achieving your important health goals, even during the challenging holiday season.

 

Good Calories vs. Bad Calories

Time to discuss one of the most feared words in diet history… CALORIES.

DSC 32431 300x300 Good Calories vs. Bad Calories

If calories had two descriptive words attached the most common I hear are the following: Good or Bad. Why have we done this to ourselves? We have demonized calories in such a way that we have overthought the idea behind calorie counting. We punish ourselves when we go over our calories or we find ourselves paralyzed at the thought of trying to track our food. It’s time to take the fear away from the word calorie. Let’s focus on prioritizing the foods that provide nutritious calories, vitamins, and essential minerals.

Vegetables: Packed with vitamins and minerals like Iron, Potassium, Vitamin C, and more.

  • Asparagus, artichoke, broccoli, Brussels sprouts, cauliflower, cabbage, carrots, cucumber, leafy greens, leeks, onion, fennel, zucchini, butternut squash, pumpkin, peppers, eggplant, fennel, mushrooms

Fruits: An excellent source for antioxidants, Vitamin C and Vitamin B.

  • berries, bananas, apples, citrus, figs, cherries, pomegranate, watermelon, cantaloupe, mango, pineapple, papaya, avocado, tomatoes, peaches, plums, apricots, etc.

Animal Protein: Protein is required to strengthen and develop muscles, partnered with Omega Fatty Acids make Animal Protein essential.

  • Salmon, chicken breast, lean cuts of meat, turkey breast, cod, grouper, sea bass, shrimp, crab, oysters, rainbow trout, eggs, dairy, etc.

Healthy Fats: Don’t be scared off by the term “fat.” Healthy fats increase satiation and contribute to a healthy, balanced diet.

  • Olive oil, grape seed oil, nut oils, salmon, nuts, seeds, grass-fed meats, sustainably raised seafood, avocado, etc.

Whole Grains: Whole grains burn slower, unleashing more energy over time without leaving you hungry in a couple hours.

  • Brown rice, farro, millet, amaranth, wheat berries, quinoa, teff, spelt, barley, etc.

Beans & Legumes: All the protein without unnecessary calories.

  • Black beans, white beans, red kidney beans, lentils (all colors), chickpeas, edamame, etc.

Nuts and Seeds: Healthy fats and slowly digestible fibers make these perfect for snacks.

  • Almonds, walnuts, pistachios, hazelnuts, cashews, flaxseed, pumpkin seed, chia seed, sunflower seeds, nut butters

Starchy Vegetables: Part of a balanced diet, especially when prepared properly to increase flavor but limit excess calories.

  • Sweet potatoes, red potatoes, rutabaga, winter squash, corn, peas, beets, etc.

Dairy & Dairy Substitute: Protein packed, but also potentially calorie packed. Focus on using dairy as an addition to a well-balanced meal, not the centerpiece.

  • Prioritize yogurt, kefir, organic dairy, soy milk, almond milk, quinoa milk, cheese as a flavor enhancer, etc.

Water: Helps your joints, muscle function, brain function, and energy levels.

  • All day, every day.

Other:

  • Red wine in moderation, dark chocolate (85% and above), herbs, vinegars, spices, seasonings, tea, coffee, etc.

All of these healthy foods are flavor and vitamin rich. Let’s reframe our mind on the food versus looking at the calories. At Hilton Head Health, we aren’t afraid of the calories, we don’t try to create a meal that is 300 calories. Instead, we focus on the types of food we want to deliver then make sure we make it happen with proper portions and tons of flavor—while maintaining an appropriate calorie range. Now that is what I call a different mentality that I would recommend all to have at home.

 

H3 Top 10 Must-Have Healthy Ingredients

HiltonHeadHealth Lecture  2 640x427 300x200 H3 Top 10 Must Have Healthy Ingredients

Common scenario: A mother with a family of four has chosen 4 to 5 healthy recipes that make up a healthy meal plan for the upcoming week. She purchases everything from the grocery store, returns home and starts meal prep. By mid-week, she starts to notice certain foods are going bad; but, she has plenty of leftovers and limited time to use everything before it hits the trash can. Another trip to the grocery store is needed and it just adds another item on the “To-Do List.”

At Hilton Head Health, we value nutrition and a healthy meal plan as a the key to a healthy lifestyle.  What may be missing in one’s healthy lifestyle is practicing the concept of cross-utilization. Similar to the scenario above, one can make every intention to prepare great recipes, but it can get overwhelming at times and certain foods can be wasted. Cross-utilization is taking one ingredient and/or segment of a meal and using it in another way throughout the rest of the week. Awesome, right? The 10 ingredients below are not only healthy ingredients, but are easily used in multiple ways to be incorporated to any healthy meal plan..

5 Healthy Ingredients to Keep in your Pantry:
Sweet Potatoes: Rich in cancer preventative carotenoids as well as dietary fiber, vitamin C and potassium. Use these within 3-5 weeks in the following ways: baked sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, sweet potato soufflé with tofu, or a simple baked sweet potato with a touch of ground cinnamon and a pinch of salt.
Oats: This whole grain can be used to make oatmeal, homemade apple and oats granola bars, pumpkin oatmeal pancakes or mixed into a healthy smoothie to help bulk it up. Oats are packed with soluble fiber (think intestinal and heart health) and beta-glucans (shown to inhibit tumor growth).
• Extra Virgin Olive Oil: Use this oil to sauté vegetables, sear salmon and other protein sources, incorporate into a vinaigrette dressing, roast Brussels sprouts or as a light sauce to a pasta dish. One tablespoon of EVOO is 120 calories so one can’t be too heavy handed; however, olive oil has been ingrained into the heart-healthy Mediterranean diet for years and seems to be working just fine.
• Quinoa: This whole grain is actually more like a seed. Uniquely, it is a complete protein as it contains all of the amino acids essential to get from food. There is red quinoa, black quinoa, quinoa flakes and even more varieties that one can incorporate as a breakfast cereal, pilaf with dried cranberries and toasted pecans or combined with black beans and vegetables to make a vegetarian burger.
• Spices: As most people have busy lives, cooking can sometimes go out the door. Using different seasonings and spices such as salt-free Mrs. Dash blends, onion powder, garlic powder, paprika, saffron, Italian blends, cinnamon and nutmeg can transform bland but easy dishes into something special. Try roasted potatoes with garlic/onion powder, baked Italian seasoned chicken breast or turkey meatballs incorporating garlic powder, paprika and a touch of salt.

5 Healthy Ingredients to Keep in your Refrigerator:
• Eggs:  The incredible edible egg is great for omelets, frittatas, scrambles, poaching and more. As most of the protein is found in the egg white, the yolk is a source of Vitamin B12, choline, Vitamin D and more. Added bonus—eggs are quick to cook and stay fresh all week long.
• Yogurt (Regular & Greek): Greek yogurt tends to have more protein per ounce, but traditional yogurt is still a great way to consume high quality protein as well as calcium and Vitamin D. Use non-flavored yogurts for breakfast parfaits, blended and seasoned for dressings or smoothies, incorporated into traditional baked goods or as a simple snack between meals.
• Cruciferous Vegetables: Ideally, you would want to use these within 3-5 days, but make sure to stock your refrigerator with broccoli, cauliflower, Brussels sprouts and cabbages. These are nutrient powerhouses as they are high in fiber, vitamin C, glucosinolates, and folate (great for our body’s cellular regularity). Prepare broccoli cabbage slaw, roasted paprika seasoned cauliflower, sautéed Brussels and onions and more.
• Spinach & Mixed Greens: Spinach is so versatile– it cooks down for omelets, side dishes or into a stuffed chicken breast. Use this green in salads along with other mixed greens to get a variety of textures and nutrients—one can’t go wrong with something so low in calories but high in fiber, folate, carotenoids, vitamin K and more.
• Mixed Berries: These may go bad relatively fast in the refrigerator, but one can easily individually quick freeze berries and keep them around for months. Blackberries, raspberries, strawberries and blueberries are the ones most commonly seen, but try using them in different ways: spinach and berry salad, strawberry smoothie, blueberry chipotle sauce or baked berry ricotta strata.

We hope that you found this list of healthy ingredients to keep in your fridge helpful! Which of these ingredients do you use in your meal planning?

 

Health and Fitness Apps Worth Downloading

I don’t know about you, but I am starting to get a little overwhelmed with the amount of apps we can download for our smart phones. From games to healthy recipe apps to fitness apps, there are just so many to chose from! With that being said, there are few mentioned below that I find very helpful for those looking to better their health, wellness and fitness.

  1. Figwee Portion Explorer ($1.99)
    • You name any food and this app will show you the realistic and ideal portion for that particular food.  For example, if you were to type in apricots you’d have the choice of various apricot items (e.g., dried, fresh, in syrup).  From there, simply click and an actual picture of the food will show up.  Talk about managing portions through actual visuals!  Amazing! Great healthy recipe app!
  2. MyFitnessPal (Free)
    • This app has a huge database of foods as well as making it easy to log physical activity.  Keeping track of your meals, snacks, beverages and exercise can be extremely helpful for those that want extra accountability, as well as recognizing certain daily or weekly patterns. This is hands down my favorite fitness app.
  3. TED (Free)
    • Need a motivational talk? Trying to find what to listen to on a thermal walk?  Download the TED app so you can listen to wonderful TED talks.  If you haven’t heard of a TED talk then I would highly recommend watching Hilton Head Health’s TED talk—check it out:  Hilton Head Health TED Event.

  4. Paprika Recipe Manager ($4.99)
    • This app is great for creating weekly meal plans and managing recipes found on the internet.  Yes, it is almost too good to be true.  For example, I found a smoothie that I really wanted to try on a particular website.  I downloaded the recipe (using the app) then added it to my “Sunday- Breakfast.”  Simple to use and the added bonus is that it helps you create a grocery list! Awesome!
  5. Helium Video Booth Lite (Free)
    • At Hilton Head Health, we stress the importance of relieving stress and a having a  mind/body connection. This app is perfect for stress relief! It will completely feed your soul with laughter. Download this app and you will understand.  Once downloaded, practice on an employee that has a good sense of humor. icon wink Health and Fitness Apps Worth Downloading

We hope that you enjoy these great healthy recipe apps, fitness apps and health apps! Which one of these is your favorite?

 

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