Saved By The Steam


When it comes to cooking and eating healthily, it’s easy to think that you don’t have the time or patience.

After all, opening a frozen package is far easier that cooking a homemade dinner –right? It may surprise you to learn that there are many fast hacks that allow you to cook meals that not only taste good but are nutritious as well! Cooking with steam is a great way to create quick and delicious meals. Continue reading

Portion Distortion: Plan Your Plate


“Eat your vegetables.” “Drink your milk.” You’ve all heard it. Moms and Grandmas have been bugging you to clean your plate since the day you got caught sneaking brussels sprouts to your dog under the table. While it may have been annoying at the time, truth is, they were right. Adding color to your plate and getting the correct amount of each food group ensures proper nutrition for a healthy future.
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5 Healthy on the Run Breakfast Choices


Think you don’t have time to eat healthy breakfasts?

Think again!

We’re happy to tell you that eating healthy doesn’t have to be difficult or time-consuming. And, it doesn’t have to cost a lot, either. If you have time to grab a bowl of cereal in the morning, you’ll definitely be able to whip up some of these healthy protein-rich breakfasts.

If you’re tired of your usual morning spread, read on to see some fast and delicious breakfast ideas that will get you into the groove for a great day.

1. Peanut Butter Banana Toast
Not your typically boring peanut butter toast, but this is almost as easy to make. Try topping your toast with peanut butter – or almond butter, if you’re so inclined – banana, and a sprinkle of chia seeds (or toasted sesame seeds) for a fast and nutritious start to your day.

2. Leftovers and Egg
Want a super-fast and healthy breakfast idea? Scoop leftover roasted potatoes, veggies, and meat in an oven-safe container and crack an egg over the top. Zap it in the microwave for 30-45 seconds, or, pop it in the oven. You could top with a sprinkle of cheese if the mood strikes.

3. Ham n’ Cheese Egg Breakfast Sandwich
Sure, ham isn’t exactly a first choice health food, but for those mornings where you wake up craving something a bit more substantial, this easy sandwich is the perfect solution. Use Canadian bacon for a lean dose of protein.

4. Frozen Fruit Smoothies
No time to cut and prep fresh fruit in the mornings? No worries! Just toss a handful of frozen fruit or berries into the blender along with some peanut butter, Greek yogurt, or protein powder for a hit of protein. Check out some of these delicious smoothie recipes for more great ideas.

5. Peanut Butter Waffle
Love waffles, but sick of the sugar crash that follows? Why not try topping your waffles with some peanut butter as well? Add peanut butter and a dash of raisins or chia seeds, or, make a grab-and-go waffle sandwich by layering the peanut butter mixture between two waffles. 

As you can see, it’s easy to eat healthy, even if you’re short on time. Don’t let your lack of time hold you back from a nutritious breakfast. Try some of these deliciously quick meals and get start your day off in a great way!

What’s your favorite fast and healthy breakfast treat?

How to Read the Labels on Your Food Packaging


The nutrition facts on your food’s packaging is more than just an easy read over breakfast. These labels hold important insider information about the foods that you’re eating!

Without labels, you wouldn’t know what is in the food you are about to consume or its nutritional value. It would be anyone’s best guess!

According to a health and diet survey from the FDA, over half of the respondents claimed that they often read the label the first time they purchase a food product. Unfortunately, though, many people aren’t quite certain what the information on labels means. Food labels can be difficult to understand, especially if you don’t know what you are looking for.

If you’d like to know more about the food you’re eating, check the label. Here are some important things that the nutrient facts can tell you:

Serving Size
As much as some of us would like to assume that a serving is the entire package, sadly, this isn’t often the case. There’s usually more than one serving inside the container. Most of us know this, but it’s easy to forget about this crucial piece of info when the package is small. Checking the serving size is one of the most important parts of reading labels; all of the nutritional information is listed according to servings. Knowing what the allotted serving size is can then help you to calculate this information accurately.

The Ingredients
It’s also important to read the ingredients to ensure you are getting the whole scoop on what your food is made from. First, it’s important to note that ingredients are listed in order of volume, so there will be more of the first ingredient than the last. This means that if sugar is listed as one of the first ingredients, you can be certain that there will be a significant amount. Companies like to hide sugar in products by adding two or three different sweeteners. This way, each ingredient’s volume will be lower, making it appear that there’s less. On that note, watch out for words ending in “ose.” In short, this means that the ingredient is a sugar. You’ll also want to avoid or limit your intake of foods that contain partially hydrogenated oil – the primary source of trans fat. As a general rule, shorter ingredient lists with recognizable ingredients are always a good sign.

The Nutrients
The label should also list the percentage of your daily recommended intake of nutrients that are found in a serving of the food. It’s based upon a 2,000 calorie a day diet, so keep in mind that your needs may vary depending on your age, gender and activity level. Still, this is a helpful guide if you are trying to find foods with more or less of a specific nutrient and will show you which nutrients the food provides.

What about foods that aren’t labeled? No worries! In most cases, foods that aren’t labeled only contain one ingredient – the food itself! When choosing packaged food, however, it pays to read the label. Take control of your eating and know what you’re buying. It’ll help you to make informed choices, allow you to eat healthier, and lead you to choosing higher quality products. And, you’ll enjoy your food more!

Do you read labels?