Tag Archives: carbs

National Hot Dog Month

National Hot Dog Month

It’s National Hot Dog Month, and there are many ways to enjoy the family favorite with health in mind.

These Homemade Veggie Dogs are a delicious summer staple for your meatless Mondays. 

Homemade Veggie Dogs

 

Mix up the traditional condiments with Turkey Dogs with Corn Salsa and Chipotle Cream.

Turkey Dogs with Corn Salsa and Chipotle Cream
Image and Recipe via NatureBoxBlog

 

Gluten-Free Vegan Hot Dogs are prefect to have at a BBQ for the non-meat eaters.

Gluten-Free Vegan Hot Dogs
Image and Recipe via Vegan a la Mode

 

If you’re cutting back on carbs, you can skip the bun with these Sweet Potato Sausage Dogs.

Sweet Potato Sausage Dogs
Image and Recipe via Plating Pixels

 

These Smoky Barbecue Carrot Hot Dogs with Creamy Chickpea Salad are packed with veggies.

Smoky Barbecue Carrot Hot Dogs with Creamy Chickpea Salad
Image and Recipe via Vegan Sandra

 

Use turkey dogs to make these Thai Style Hot Dogs better for you.

Thai Style Hot Dogs

 

Whether you’re a vegetarian, or just looking for topping ideas, these Healthy Vegetarian Hot Dog Toppings are great inspiration.

Healthy Vegetarian Hot Dog Toppings
Image and Recipe via Ricotta and Radishes

Pregnancy Discomforts

Dealing with Pregnancy Discomforts

Pregnancy Discomforts

Some parts of pregnancy can be uncomfortable, and that’s normal. While you should still tell your doctor about small pregnancy discomforts, here are some tips that can help:

Nausea & Vomiting

  • Eat small meals regularly
  • Eat carbs, especially in the morning after you get up
  • Avoid greasy and spicy foods

Fatigue

  • Rest or nap when you can
  • Ask for help with tasks
  • Go to bed earlier than you would’ve before your pregnancy

Dizziness

  • Stand up slowly
  • Hold onto walls or other supporting structures for balance
  • Ask your doctor about taking a vitamin supplement

Hemorrhoids

  • Drink plenty of water and juice
  • Eat more fruit and veggies for fiber
  • Ask your doctor about medication

Swelling & Fluid Retention

  • Lay on one of your sides
  • Elevate your legs while resting
  • Wear support hose

 

Make sure you pay attention to your body and that it’s not just a discomfort though. These signs of early labor can help you know when you need to get to the doctor.

Making the Most of Kale Recipes

Healthy Kale Recipes

This week, we featured healthy kale recipes to make the most of it while it’s in season.

First up was Roasted Salmon with Kale and Cabbage for a healthy weeknight meal.

Roasted Salmon with Kale and Cabbage
Image and Recipe via Martha Stewart

 

Make this Caramelized Onion, Kale, Goat Cheese Pizza with Balsamic Drizzle for a healthy version of takeout.

Caramelized Onion, Kale, Goat Cheese Pizza with Balsamic Drizzle
Image and Recipe via EatGood4Life

 

This Light Turkey and Kale Pasta Bake is rich and satisfying when you’re craving carbs.

Kale Turkey Pasta Bake

 

Make this delicious Sweet Potato, Kale, and Shrimp Skillet for an easy dinner.

Sweet Potato, Kale and Shrimp Skillet

 

This Kale, White Bean, and Sausage Soup is a hearty meal for the cold winter months.

Kale, White Bean, and Sausage Soup
Image and Recipe via Cooking Classyan

Healthy Wraps and Portable Lunches

Healthy Wraps

This week in food, we featured a light lunch option that doesn’t feel like you’re grazing, healthy wraps.

First up for Meatless Monday was a Quinoa Wrap with Black Beans, Feta, and Avocado.

Connection Recipe: Quinoa Wrap with Black Beans, Feta and Avocado

 

This Turkey Avocado Wrap is quick and easy, and just 135 calories for lunch on-the-go.

Chicken, Fish and Bison-Oh My!

 

This Curried Pork Salad Wrap on flatbread is more interesting than chicken salad, but still easy, portable, and filling.

Curried Pork Salad Wrap

 

Really want to cut carbs? These Poppy Seed Chicken Fruit Salad Lettuce Wraps are like a light and refreshing, portable salad.

Poppy Seed Chicken Fruit Salad Lettuce Wraps

 

This White Bean Wrap is so easy, you don’t even have to cook. Just mix and spread for lunch anytime.

White Bean Wrap Recipe

 

Lobster Wraps with Lemon Mayonnaise are a lightened version of the New England sandwich classic that will make any picnic more sophisticated.

Lobster Wraps with Lemon Mayonnaise

 

These Peanut Chicken Lettuce Wraps with Ginger Garlic Sauce have all your takeout favorites, even noodles, so you won’t even miss the bread.

Peanut Chicken Lettuce Wraps with Ginger Garlic Sauce

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Eating Mindfully with Fresh Veggies

My Healthy Journey: Eating Mindfully with Rally

Eating Mindfully

I’ve recently started a new diet (which you’ve seen some pictures of if you follow me on Instagram). I am doing a cleanse of sorts with it, and I will eventually be taking some supplements, but the point is really about developing a better relationship with food.

That is what the eating mindfully challenge from Rally, our wellness tool, is really all about. It asks you to stop and think before you eat that morning donut from the break room.

So, the rules of what I’m doing food-wise are pretty simple. I’m eating breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner, and I can have another evening snack if I need it. (As a person who was eating maybe two meals a day and can’t really have dessert, I pretty much never need it.)

Within those meals, I’m trying to get a protein, a fruit or veggie, and a complex carb (whole wheat pastas and breads, potatoes, beans, etc.) in with each meal. For snacks, I’m usually mixing a fruit or veggie with some protein.

Besides that, I’m just avoiding processed foods as much as possible. Nothing with added sugar or salt, no soda, no coffee, no alcohol, and the big sacrifice, no candy! (Although, I may still be sneaking the occasional square of dark chocolate…)

(I should also add that I’m not getting rid of salt altogether. A sprinkle of salt on meat before you cook it or on fresh corn can make all the difference, but I’m going really light on this. And the good news is, I’ve always preferred pepper, so I’m just adding LOTS of that!)

What That Actually Looks Like

So, a rundown of today to give you a better idea:

For breakfast, I had a smoothie made with frozen berries and banana, oats, and pineapple coconut water. And I ate a scrambled egg for protein.

For my morning snack, I had a kiwi, blueberries, and strawberries. (Because I worked from home this morning, my snack and breakfast were closer together than normal, so I wasn’t very hungry and skipped the protein.)

For lunch, I had a half turkey sandwich on whole grain bread and a half spinach salad with lots of veggies.

For my second snack, I had homemade cinnamon apple chips (Cooking Light has some good recipes for this), and turkey lunch meat with a few red pepper strips.

For dinner, I will be using some herb pork tenderloin I made earlier in the week with some whole wheat pasta, roasted tomatoes and zucchini, and half an avocado (before it goes bad).

How I Actually Do It

And this is very much how I cook. I rarely use recipes, and I tend to throw in whatever is ripest in my kitchen. I also cook for one a lot, so I know I’m not going to want to eat the same things 8 days in a row. So I will do one thing that I can use many ways.

This week, I cut apart a pork tenderloin into 6 pieces, and I made them 3 different ways. The first way was what I’m using tonight. For that herb version, I just coated the pork in olive oil and then sprinkled it with salt, pepper, and rosemary.

Then I made a pineapple version. I just mixed about a teaspoon of soy sauce, about a tablespoon of honey, and a tablespoon of fresh pineapple juice, then I coated the meat in it. I topped each piece with a fresh pineapple ring before going into the oven.

And last, I made a quick peach reduction version. For that one, I put about a half cup of frozen peaches (fresh would be even better!) into a small saucepan and thawed them on the stove. Then I added 1-2 tablespoons of honey and brought the whole thing to a nice boil. Then I turned it down and let it simmer for at least 5 minutes to thicken. Then I just poured it over my meat.

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Then I popped all of those (sectioned off with foil between the different flavors) straight into the oven. It baked at 350 degrees for 30-40 minutes. (Again, I don’t usually use a timer, I just check on things. So always make sure to cut your meat to see if it’s cooked through when following my slapped-together recipes!)

The Payoff

I served the Pineapple Pork Loin with a roasted sweet potato (which was just a sweet potato cut up, tossed in a little olive oil and seasoning, and popped in the oven at the same time as the pork) and fresh green beans. I also made a quick fresh salsa with another slice of fresh pineapple cut up and some red bell pepper that I served on top of the pork. This was delicious and the pineapple and honey got all sticky and crunchy on the outside.

Pineapple Pork Loin

I had the Peach Reduction Pork the next day, and I served it with more green beans and a Corn, Avocado, and Tomato salad, which is a super quick and tasty side. I used frozen corn which I steamed in the microwave, and then mixed it with half an avocado and a few sliced cherry tomatoes.

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I’ve also done the math on those recipes for calorie tracking in my fitness binder, and the entire Pineapple Pork Loin meal was just 354 calories, and the entire Peach Pork meal was just 458 calories (based on a 4 oz. portions of pork).

So, How Can You Eat Mindfully?

  1. Start with fruit and veggies! Skip the garlic bread side and have a salad.
  2. Eat proper portions, because you can’t actually eat an entire bag of Cheetos and get away with it everyday once you lose the metabolism of a teenager.
  3. Just eating better snacks can make a huge difference. Skip the donut and try one of these:

What a 100-Calorie Snack Looks Like
Image via SPARKPEOPLE

Loving my food pics on Instagram? Comment on them there when you want to see the recipes here on the blog!

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Cooking Together for a Healthy Diet at Any Age

A Healthy Diet as You Age

National Nutrition Month has been going on all March long. And while it would be great for everyone to commit to a healthy diet,  it’s harder for some people to bounce back from bad food choices than it is for others.

For older adults, those sugary and salty snacks can add up to a problem quickly. But you can help certain problems that get worse with age by making smart food decisions when you’re young and even when you’re older.

Eating better can make a huge difference in your overall health. Studies show a healthy diet can reduce the risk of osteoporosis, high blood pressure, heart disease, and certain cancers.

Here are some things for older adults and their caregivers to keep in mind.

1. Choose healthy foods that help you eat a balanced diet, and always drink plenty of water. Foods and drinks with empty calories, like soda and chips, don’t do you any favors nutritionally and don’t help you feel full.

2. Your food choices affect your entire body. Choosing whole grains, fiber, fruits, and vegetables and drinking plenty of water can help you stay regular and keep good digestive health.

3. If you have a specific medical condition, make sure you check with your doctor about foods you should include, like foods high in calcium, or things you should avoid, like those high in salt.

4. Don’t let your teeth or dentures stand in the way of eating meat, fruits, or vegetables. Visit your dentist to check for problems or adjust the fit of your dentures so mealtime is easier.

5. If you feel like food is getting stuck in your throat, you may not have enough spit in your mouth. Drink plenty of liquids when you eat for help swallowing, and talk to your doctor to see if a condition or medicine you’re on could be causing your dry mouth.

6. Make cooking and eating fun. Invite friends for a potluck where you each make and bring one part of the meal. Try cooking a new recipe with a friend or stage a cook-off to see who makes the better dish. Plan a date with your loved one where you cook a meal together. Have dinner at a senior center, community center, or religious organization for an affordable way to meet new people.

Follow us on Facebook and on Pinterest to find healthy recipes.

Controlling Carbohydrates for a Healthy Lifestyle with Diabetes

Around the Web: Your Healthy Lifestyle for Diabetes

When you’re diagnosed with diabetes, it affects many parts of your life. Making healthy lifestyle choices is important when trying to manage your diabetes.

Things you might not think about, like sleep, stress, and salt, can affect your diabetes. Keep these lifestyle tips in mind.

Your food choices have a huge impact on your blood sugar, and a healthy diet is a key piece of the puzzle when it comes to managing your diabetes. Counting carbohydrates can be an important part of managing your diabetes, especially if you use insulin, and this WebMD guide can help.

Sometimes, it can feel like diabetes is limiting your choices when it comes to food, but there are still lots of options. This list goes over 11 Drinks for People With Diabetes, so you have more options than water, and this guide can even help you choose the occasional cocktail safely.

You can also check out these helpful examples of the best and worst meals for dining out with diabetes.

The American Diabetes Association’s YouTube channel has a Healthy Eating and Recipes playlist with video tutorials to help you choose and prepare healthy meals.

Exercise is also an essential part of any healthy lifestyle. It’s important to get up and get out there for your body and for your diabetes.

Try these 10 muscle moves that help with your diabetes to begin strength training.

These tips can help you use exercise to prevent diabetes-related nerve pain and to improve your balance.

For more workouts and a huge variety of healthy recipes, head over to our Pinterest. And to learn more about nutrition, weight management, and the great fitness discounts we offer to our members, visit our online Wellness section.