Tag Archives: veggies

Healthy Food Habits

Healthy Food Habits for the New Year

It’s a new year, and instead of setting huge dieting goals, we recommend focusing on small healthy food habits that will improve your relationship with food.

First, make sure you’re drinking your daily recommended water, six to eight 8-ounce glasses a day. Not only is preventing dehydration good for you, but it can help reduce hunger between meals.

Drink Enough Water

 

Don’t give up your favorite foods. Instead, focus on smaller quantities and servings.

 

Cook your veggies in tasty ways. Steamed veggies are easy, but usually bland. Try roasting, sautéing, or spiralizing your veggies, and don’t forget the seasonings and herbs!

Flavorful Cooking

 

Food prep has been linked to better eating because it’s convenient to grab when you’re hungry. Prep after you get back from the store.

Food Prep Is Key

Keeping Things Fresh

 

Eat filling lunches that can help you get through the rest of the work day, and then eat smaller dinners to avoid feeling too full and sleepy early in the evening.

Strive to eat fruits and veggies across the color range each day. Not only will it help you get in all your servings of veggies and nutrients, but the variety has been shown to help people eat bigger meals without increasing calories.

Eat the Rainbow

 

Don’t focus on perfection. Everyone splurges on food sometimes, but the key is to get back to healthy eating after that rather than spiraling out of control.  

Splurging Doesn't Ruin Your Diet

Healthy Holiday Tips

‘Tis the Season to Be Merry and Healthy with Healthy Holiday Tips!

If you’re not careful navigating the holidays, you can easily get sick and ruin your plans. Assist America, our emergency travel assistance partner, has healthy holiday tips to keep you healthy while traveling this holiday season.

From getting all of your last-minute holiday shopping done, to decorating the house, attending holiday events, and packing to visit family, the holidays can take a toll on your immune system. The changing weather and cold temperatures can also affect your health, and whether you travel by car, train, or plane, you may be in contact with germs that you’re not used to. Taking these easy steps can help protect you.

Before Travel

  1. First and foremost, get your flu shot.

    Getting your flu shot is the best way to protect yourself and your family from the flu. While flu season begins in late October, it usually peaks from December to February. Crowded places where people are close to each other a stretch of time, like shopping malls, airplanes, or trains are prime spots to pick up the flu.

  2. Take a daily vitamin.

    While vitamins may not prevent you from getting sick, taking vitamins and supplements throughout the year can help boost your immune system. Talk to your doctor about which vitamins are best for you, and combine them with a healthy diet of fresh vegetables, fruits, and healthy fats to be your best.

  3. Prepare a travel kit.

    While packing for your trip, prepare a small travel kit. You can include individual disinfectant, alcohol, and antiseptic wipes, hand sanitizer, a pack of tissues, bandaids, a toothbrush, toothpaste, and mouthwash. You can also use small plastic bags or a pill organizer to pack your usual vitamins, so you don’t stop taking them while traveling.

During Travel

  1. Watch what you touch.

    Be aware of what you’re touching when you travel. Door and suitcase handles, public bathroom faucets, and money are touched by people all day long. Make sure not to touch your face after touching things like these and wash your hands with soap and water regularly. If you can’t wash your hands, use your hand sanitizer.

  2. Clean your surroundings.

    Tray tables, plane touch-screen monitors and remotes, armrests, restaurant tables, and many other surfaces you touch during your trip are infamous for being covered with germs. Use cleaning or alcohol wipes to clean off these surfaces before you get settled. Then, wash your hands again after using them for extra safety.

  3. Avoid physical contact.

    The Centers for Disease Control and Prevention says people with the flu can spread it to others up to roughly 6 feet away, so while it may be difficult to do in a crowded space, try to avoid close contact with the people around you.

    Once you’re with your loved ones for the holidays, avoid sharing glasses and silverware during meals, and use a strict single-dipping policy.

After Travel

  1. Take a shower as soon as you get to your destination.

    To wash off all the germs you might have been exposed to during your trip, take a well-deserved shower as soon as you get to your family’s or hotel. Change into a clean set of clothes after, and you’ll feel clean, refreshed, and ready to enjoy holiday celebrations!

  2. Eat healthy food.

    We all know too well that the holidays are no time to diet, however, you can be mindful of the types of food you eat. Make room for vegetables and fresh fruits at every meal. Broccoli, Brussels sprouts, cauliflower, carrots, oranges, pears, and other exotic fruits are all in season in December, and they’re all a great source of healthy vitamins.

  3. Stay hydrated.

    When you’re in an plane, car, or train for a long time, your body can get dehydrated. Make sure you’re drinking plenty of liquids throughout your travel.

    During celebrations, you should also make sure you continue to drink plenty of water in addition to all the alcoholic and sugary drinks you may be tempted by!

 

By taking these few simple steps, you’ll give yourself and your family a better chance at enjoying a germ-free holiday season.

Still, if you do get sick while traveling during the holidays, remember to contact Assist America, our emergency travel assistance partner who is available 24/7 to help you find a qualified doctor near your location or secure prescriptions at a local pharmacy. To talk to an Assist America coordinator, download the Assist America Mobile App or call 1-800-872-1414 or +1-609-986-1234 (outside of the U.S.).

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Healthy Last-Minute Thanksgiving Recipes

Healthy Last-Minute Thanksgiving Recipes

It’s time for Thanksgiving, and we’re helping you lighten up some of your favorite dishes and leftovers with healthy last-minute Thanksgiving recipes.

This Paleo Sweet Potato Pie is impossibly easy and beautiful for entertaining.

Impossibly EASY Paleo Sweet Potato Pie

 

Lighten up the traditional casserole favorite with this Green Bean Casserole.

Green Bean Casserole
Image and Recipe via Kelley and Cricket

 

Whip up a beautiful, light dessert with this recipe for Vegan Pumpkin Cheesecake.

Vegan Pumpkin Cheesecake

 

Sneak some extra veggies onto everyone’s plate with this easy Harvest Quinoa Salad.

Harvest Quinoa Salad

 

Don’t toss your turkey leftovers! Use them to make this Turkey Barley Soup.

Turkey Barley Soup
Image and Recipe via The Food Charlatan

 

Use your leftover sweet potatoes for beautiful Vegan Thanksgiving Wraps.

Vegan Thanksgiving Wraps

 

Start using up leftover turkey with these easy, cheesy Turkey Enchiladas.

Turkey Enchiladas

Corn Month

Corn Month

It’s Corn Month, so make the most of the veggie with these healthy corn recipes.

First up is a simple and refreshing side that’s especially good with Mexican food, Fresh Cilantro Corn Salad.

Fresh Cilantro Corn Salad

 

This veggie-packed Southwest Chicken Skillet is the perfect, easy weeknight meal for the family.

Southwest Chicken Skillet
Image and Recipe via Barefeet in the Kitchen

 

This light Zucchini Corn Salad is the perfect fall replacement for heavy potluck sides.

Zucchini Corn Salad

 

Fish has never been easier with these refreshing Honey Lime Tilapia and Corn Foil Packs.

Honey Lime Tilapia and Corn Foil Packs
Image and Recipe via Delish

 

Substitute this delicious Basil Pesto & Roasted Corn Rice for your standard rice pilaf.

Basil Pesto & Roasted Corn Rice

 

Make the most of sweet corn with this tasty Fresh Sweet Corn Salad.

Fresh Sweet Corn Salad
Image and Recipe via Eating Well

 

Get your last taste of summer in with these Chicken, Tomatoes, and Corn Foil Packs.

Chicken, Tomatoes, and Corn Foil Packs
Image and Recipe via Delish

National Cheese Month

National Cheese Month

It’s National Cheese Month, and you can make the most of everybody’s favorite with these healthy cheesy recipes.

Step up your grilled cheese with this veggie-filled Mediterranean Grilled Cheese Sandwich.

Mediterranean Grilled Cheese Sandwich

 

Load up your pasta night with healthy veggies with this Fettuccine with Kale, Caramelized Onion, and Goat Cheese.

Fettuccine With Kale, Caramelized Onions and Goat Cheese

 

Lighten up pizza night or impress guests with this Pear Naan Pizza with Honey Whipped Cheese.

Pear Naan Pizza with Honey Whipped Goat Cheese

 

These lightened-up Spinach Goat Cheese Turkey Burgers have a kick you’ll love.

Spinach Goat Cheese Turkey Burgers
Image and Recipe via Eat Live Run

 

Lighten up your kids’ favorite with this rich White Cheddar Avocado Mac and Cheese.

White Cheddar Avocado Mac & Cheese
Image and Recipe via Life As a Strawberry

 

Have your friends over for a night-in with this beautiful Goat Cheese and Basil Dip with Honey.

Goat Cheese and Basil Dip with Honey
Image and Recipe via The Butter Half

 

This Whole Wheat Spinach Goat Cheese Pizza is an adult spin on pizza and packs a flavorful punch.

Whole Wheat Spinach Goat Cheese Pizza
Image and Recipe via Eat Good 4 Life

National Sweet Corn Week

National Sweet Corn Week

It’s National Sweet Corn Week, and it’s the perfect time to cook up healthy sweet corn recipes with the Midwest classic.

First up is a hearty take on your summer favorites, Grilled Peach & Sweet Corn Summer Grain Bowls.

Grilled Peach & Sweet Corn Summer Grain Bowls

 

This Arugula Salad with Tomatoes, Corn, and Burrata makes for the perfect summer salad.

Arugula Salad with Tomatoes, Corn, and Burrata
Image and Recipe via Simply Recipes

 

Whip up a perfect seafood dinner with this easy Trout with Sweet Corn Sauce.

Trout with Sweet Corn Sauce
Image and Recipe via Sunset

 

Sneak in veggies for pasta night with light Zoodles with Creamy Corn Sauce.

Next Level Zoodles with Creamy Corn Sauce

 

Looking for a simple summer lunch? Look no further than Sweet Corn & Arugula Panzanella.

Sweet Corn & Arugula Panzanella

 

These Scallops with Grilled Sweet Corn Salad make a light but impressive meal.

Scallops with Grilled Sweet Corn Salad
Image and Recipe via Leite’s Culinaria

 

Get a hearty dish out of your summer corn with this Baked Sweet Corn Farro Risotto.

Baked Sweet Corn Farro Risotto

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