Monthly archives of “September 2016

football
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Bring the “home” to home games with your homemade snacks!

Fall is upon us, which means we have officially entered into football and tailgating season! Tailgating is a great time to catch up with friends, eat snacks and have fun before and during the game. However, just because you are in the middle of a parking lot or near the football stadium with your friends does not mean your food choices have to become unhealthy! It just means you have to become a little bit more creative. Not only does healthier snacks at a tailgate fuel your energy more but it will also make your snacks more original and “gourmet”.

Everybody loves dip during any event. The traditional Five Layer Dip is delicious but can be unhealthy especially if you buy it from the store. But if you switch out the ground beef layer in the traditional Five Layer Dip with some whole kernel corn, the dip becomes low fat and low calorie! This dip is easier to make and is just as tasty the well-loved Five Layer Dip! Want to try it? Click here for the recipe. Sour cream and onion dip is also a crowd favorite. The crowd might love you more if you offer them a fresher and healthier version of it. Mix together a yellow onion, fresh garlic, reduced-fat sour cream, plain Greek yogurt (instead of mayonnaise) and seasoning and create your favorite dip within in your kitchen! See the full recipe here.

Eating out or picking up packaged food will increase your sodium intake by almost two thirds of what your sodium intake would be if you made your food at home. Home cooked meals on average have less calories than meals that are purchased outside of the home. When you eat at home, you are more likely to eat less than you would out. This is because restaurants tend to go over the recommended portion sizes. This may appear to be the better deal,  ”more for your money”, but it’s not! Home cooked snacks and meals give you more control over your food which can allow you to create healthier versions of your favorite foods.

Want healthier tailgate snack recipes? Click here.

 

caption-arrow  Feature photo by Shari’s Berries

 

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Bring your dog to work day, week or indefinitely

Who could possibly have a bad day when a dog is sitting by your desk? Recent studies have shown that bringing your dog to work has lowered stress levels of both dog owner and non-dog owner employees. Not only does the dog’s presence in the workplace cause a sense of calm but it also increases the likelihood of employees taking their breaks. Employee breaks will tend to be more active as they will need to walk their dog allowing the employee to go outside and get some fresh air. This helps employee’s stay away from less healthy habits they might indulge in on their break such as smoking, remaining sedentary or eating even if they aren’t hungry. Not only will it increase the physical activity for dog owners but it will also increase the physical activity of non-dog owners at work. Who could resist denying an animal some attention?

Having dogs in the workplace does not only benefit the employee but it also benefits the employer. Allowing dogs in the workplace has become a huge factor and incentive when deciding to interview for a job or take a job. This service attracts a younger population which consequently,  makes the company more compelling and even more competitive . Having dogs in the workplace also creates a better sense of morale and bonding between employees and upper level management. These benefits create a more comfortable and responsive work environment which will allow employees to be more productive. Thus, the employer can show that they provide a healthy and enjoyable work environment.   Replacement LTD is an example of a company who has successfully integrated having dogs in their workplace. They have allowed dogs in the workplace for over 15 years and the majority of their employees have worked for the company for over 10 years! Did you know that Moda Health’s location in Milwaukie, OR also allows dogs in their workplace?

People might be asking what about employees with allergies? Even though that is a serious factor to consider, the service can be modified. Maybe dogs can be in the workplace on certain days of the week, once a month or quarter. This could allow employees to still be able to receive the healthy benefits from this service as well as being mindful of the other health situations.

caption-arrow  Feature photo by Mike Spasoff

blog-bento
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Think inside the bento box for healthy lunches

What is Bento?  The official definition is a single-portion takeout or home-packed meal common in Japanese cuisine.  A traditional bento holds rice, fish or meat, with pickled or cooked vegetables, usually in a box-shaped container. Containers range from disposable mass produced to hand crafted lacquer ware.  Although bento lunches are readily available in many places throughout Japan many Japanese homemakers often spend time and energy on a carefully prepared lunch box for their spouse, child, or themselves.

Why bento?  Portion sizes can be the stumbling block for adults and children when it comes to eating healthy.  The pre-formed size of the food spaces in the bento boxes make it easy to keep the portions small and within the USDA MyPlate.gov standards.

Be careful not to stress portion sizes to kids. Just pack their lunches and let them enjoy their new bento box.

Building a bento – don’t confuse bento with a box of snacks. 

  • Protein (eggs, yogurt, low fat cheese, low sodium deli meat, chick peas, edamame, chicken, turkey,)
  • Grain (muffin, pita bread, crackers, pasta salad, quinoa, tortilla)
  • Vegetables (baby carrots or carrot sticks, cucumbers, celery, peppers, sugar snap peas, cherry tomatoes, radishes)
  • Fruit (grapes, apple, water melon, kiwi, strawberries, blueberries, pineapple, raspberries, orange slices – mandarin oranges, pear slices)
  • Snack (dried fruit, pretzels, popcorn, small cookie, chocolate covered raisins, gold fish crackers, nuts, seeds, fig newtons, bunny grahams)
  • Olives, pickle

Enjoy the process and have fun thinking inside the box.

caption-arrow  Feature photo by buzzymelibee