Quantcast
Channel: healthy – Health Alliance Blog
Viewing all 180 articles
Browse latest View live

Vantage Point: Take it Easy

0
0

In late January, Eagles cofounder and songwriter Glenn Frey passed at only 67 years old. As the radio played lyrics from songs such as “Desperado,” memories flooded back of when I first heard them and where I was during that period of my life.

I remember my parents had the album “Hotel California,” and even though I was too young to understand the lyrics, I played that album at its highest volume, singing “Welcome to the Hotel California, such a lovely place, (such a lovely place,) such a lovely face,” while using the fireplace poker as my electric guitar.

Recently while helping an elderly gentleman in our customer service office, he spotted the picture of my boys in their military uniforms sitting on my desk. The gentleman looked at me with sharp, clear, blue eyes and proudly told me he had served in the U.S. Air Force during the Korean War.

He explained how at the time, America’s fighter jets would flame out when trying to fly as high as the North Korean MiG, so to learn North Korean aviation secrets, the Air Force offered a reward for anyone who could deliver one to them. I sat mesmerized as the man turned young before my eyes, reiterating how he was present the day a North Korean fighter pilot landed the MiG right on their Air Force landing strip.

During the Moses Lake Business Expo, a lovely couple told me they were Health Alliance members. The gentleman lifted both arms to show me his muscles and said, “Don’t I look healthy?” Then he surprised me by asking, “Would you believe I am 90?”

When I think of Glenn Frey, it’s hard to imagine the co-writer of such timeless songs ever being old enough to be on Medicare, and his passing caused a heartache tonight for many.

It is an honor to know my job allows me to help people who contributed in their youth to American military history, truly living life in the fast lane. And it is so inspiring to be able to meet someone 90-years-young who can make me feel like the new kid in town.

For those who may be aging into Medicare and have questions or concerns, take it easy knowing we not only have the knowledge and resources to help you, but we also respect the long run that got you here.

Shannon Sims is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. She has four sons and two grandsons. During her time off, she performs as part of a rodeo drill team on her horse, Skeeter.      

 

The post Vantage Point: Take it Easy appeared first on Health Alliance Blog - Helping You Be Your Best.


National Public Health Week

0
0

It’s National Public Health Week, and public health helps everyone save.

 

Think you’re informed? Test your public health news knowledge with this weekly quiz.

Weekly Health Quiz

 

How can America become the healthiest nation?

Making America Healthier

 

Take the pledge to help create a healthier America for the next generation.

Healthiest Nation Pledge

 

Check out the facts to see how things like health care and healthy eating impact public health.

Health Facts That Matter

 

Find an event near you, host your own event, or get involved in improving public health by becoming a partner, donating, writing your representative, and more.

Get Involved in Public Health

The post National Public Health Week appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Asparagus Recipes

0
0

This week in food, we helped you take advantage of fresh, spring asparagus.

Make this easy Lemon Chicken with Asparagus and Potatoes for dinner any night of the week.

Lemon Chicken with Asparagus and Potatoes

 

This Asparagus and Arugula Pasta Salad is the perfect spring lunch or side dish.

Asparagus and Arugula Pasta Salad

 

Avocado and Asparagus Egg Sandwiches elevate your go-to breakfast to something special.

Avocado and Asparagus Egg Sandwiches

 

This Creamy Goat Cheese Asparagus Quinoa Salad makes the perfect light lunch.

Creamy Goat Cheese Asparagus Quinoa Salad
Image and Recipe via Joyful Healthy Eats

 

One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus couldn’t be easier.

One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus
Image and Recipe via Cooking Classy

 

Bacon-Wrapped Caramelized Sesame Asparagus will be everyone’s favorite spring side dish.

Bacon-Wrapped Caramelized Sesame Asparagus
Image and Recipe via How Sweet Eats

 

Shrimp and Asparagus Stir Fry with Lemon Sauce is a simple version of homemade takeout.

Shrimp and Asparagus Stir Fry with Lemon Sauce Recipe

 

The post Healthy Asparagus Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

My Healthy Journey: Spring Cleaning Your Life

0
0

This last year has been a long and busy one, and I’m going to be pretty honest when I say I’m exhausted and not feeling very healthy. The good news is that while I feel that way, it’s not entirely true.

I started working a lot of overtime last May, and it didn’t end until December. And even when I stopped working extra, I was still very busy when I was on the clock.

More than 46% of Americans’ workplace stress is caused by their workload, so I know I’m not alone in putting stress on myself to get things done. And when your levels of this kind of stress get too high, you’re more likely to develop high blood pressure, heart attacks, and other disorders, according to The American Institute of Stress.

Then, in February, I started packing to move again. I tried my best to declutter my stuff. (I donated a lot of old clothes and tossed any traces of college notebooks and many unnecessary knick-knacks. And after moving all my books, I’m once again wondering if a Kindle is the way to go, but you just can’t replace the smell of physical books!)

From there, my pup and I moved into my friend’s apartment, where we’ve gained the company of this gorgeous (and crazy) puppy.

Quinn, Our New Friend

So you could say that I’m probably suffering from one problem that’s causing that exhaustion: stress, stress, and more stress.

The good news is I’ve been taking steps to fight it.

First, my boss and I worked out an arrangement where I get to work from home on some days. Not only does this make eating healthy easier (I don’t have to be as prepared in advance) and allows me to document my food on our Instagram any day of the week, but it also lets me have a few days a week that I know will be calm(er). No matter how crazy things online get, I’m sitting in my own bed with my best stress-buster, Tootsie, by my side.

Tootsie By My Side
I mean, just look at that face.

My friend is also a certified physical trainer, so, now hold your breath on this one… I’ve also been going to the gym! *gasp*

I know, it’s been building to this for over a year, and finally, I’m a pretty regular gym-goer.

The first day, I was shocked by how weak I’d really become (doing 10 real pushups was really hard), and I’ve had a number of realizations about how pullups make me hate everything. The first few weeks, I was so sore I could barely stand.

But I’ve finally hit a groove. Some days I run, others I’ve been focusing on simple weight training, mostly using body-weight exercises. And, I’m not sore all the time anymore, so we’re making progress!

As spring has rolled in, I’ve also been getting out with those lovely dogs more often to the park across the street. And even better, I’ve been taking full advantage of all that spring produce starting to show up at the grocery store.

Rally, our online wellness tool, has a mission that has you focus on fruits and veggies, which I’ve been working toward accomplishing. Essentially, you try to cover at least half of your plate with fruits or veggies at least twice a day. (Follow me on Instagram to see how I’m trying to work in more fruits and veggies.)

And most importantly, I took a short break. The American Psychological Association has some great ideas to help you bust up your workplace stress, including taking time to recharge.

I recharged by going to Chicago, where I ate some of my favorite food, like Magnolia Bakery’s cupcakes, Eataly, and Rick Bayless’ Frontera Grill.

Chicken Tacos at Frontera Grill
Best guac ever, chicken tacos, and black beans with plantains so good they will unleash your hidden love of plantains, all at Frontera Grill.

And I visited the Van Gogh art exhibit and Dylan’s Candy Bar, did a little shopping, and saw a wonderful live concert at the Chicago Theatre.

Chicago Theatre
(Son Little opening for Leon Bridges, if you’re curious.)

And how am I maintaining my sanity the rest of the time? I’ve been:

Scarf for My Sister-in-Law

  • Trying to work more fruit into breakfast and brunch

Fruit-Filled Brunch!

  • Focusing on salads and, pretty regularly, tacos inspired by those amazing ones from Frontera Grill (Just so you know, they have great seasoning packets available at most grocery stores!)

Tacos for Everyone!

 

And find more ways to relax from Nicole’s last Chasing Health post!

The post My Healthy Journey: Spring Cleaning Your Life appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Mango Recipes

0
0

This week, we featured the tropical, in-season favorite, mango. Mango can be mixed into sweet and savory for any meal.

Make Coconut Mango Overnight Oats to get breakfast for the family ready ahead of time.

Coconut Mango Overnight Oats
Image and Recipe via Oh My Veggies

 

This Mango Black Bean Salad is the perfect dip for chips or over lettuce for lunch.

Mango Black Bean Salad Recipe

 

Caribbean Chicken Tacos are topped with a tasty, tropical Mango and Pineapple Salsa.

Caribbean Chicken Tacos

 

Elevate the kids’ classic with Crispy Cashew Coconut Crusted Chicken Tenders with Mango Honey Dip.

Crispy Cashew Coconut Crusted Chicken Tenders with Mango Honey Dip

 

This Mango Quinoa Salad is the perfect side dish for your spring and summer BBQs.

Mango Quinoa Salad Recipe

 

Make this delicious Coconut Mango Baked Chicken for a healthy but creamy and rich meal.

Coconut Mango Baked Chicken
Image and Recipe via Cooking on the Weekends

 

This No-Churn Mango Ice Cream made with coconut milk makes decadence easy.

No Churn Mango Ice Cream

 

The post Healthy Mango Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Spring Salads

0
0

This week in food, we featured salads that will help you use all those in-season spring and summer veggies.

First up is the Salmon Summer Loving All-In Salad that’s truly an all-in-one meal.

Salmon Summer Loving All-In Salad
Image and Recipe via From The Kitchen

 

Whip up this Salad with Peas, Potatoes, Shallots, and Creamy Dill Dressing for an appetizer.

Salad with Peas, Potatoes, Shallots, and Creamy Dill Dressing

a real mess of peas

 

Use up all the veggies in your fridge with this light and easy Raw Summer Salad.

Raw Summer Salad
Image and Recipe via What’s Gaby Cooking

 

Make unique Chili Lime Cucumber Noodles on Salted Watermelon with Mint and Basil.

Chili Lime Cucumber Noodles on Salted Watermelon with Mint and Basil

chili lime cucumber noodles on salted watermelon w/ mint + basil

 

This Green Salad with Edible Flowers is the perfect way to wow dinner guests.

Green Salad with Edible Flowers
Image and Recipe via Martha Stewart

 

Try Shredded Brussels Sprouts and Vegetable Salad with Garlicky Orange Tahini Dressing.

Shredded Brussels Sprouts and Vegetable Salad with Garlicky Orange Tahini Dressing

shredded brussels sprouts + fall vegetable salad w/ garlicky orange tahini dressing

 

This Kale Citrus Salad is the perfect balance of sweet, fresh, and sour.

Kale Citrus Salad

The post Healthy Spring Salads appeared first on Health Alliance Blog - Helping You Be Your Best.

Before You Shop

0
0

Before you go grocery shopping, there are a few things you should do to get ready.

Choose the Week’s Meals

Before you make a grocery list, map out your meals for the week.

  • Check what you have. Look through your fridge and cabinets to see what you have on hand to get meal ideas and to make sure you don’t buy anything you already have.
  • Think about your week. Choose meals that are easy to make for your busiest days. Save recipes that take longer for weekends or days off. Choose big recipes that will give you lots of leftovers for lunches or busy days.
  • Keep recipe lists for ideas. Keep a list of your family’s favorites for quick planning or bookmark your favorite cookbook. Keep another list of recipes you’d like to try. (Find healthy recipes in our food category or our Pinterest.)
  • Write it out. Planning and sticking to your plan is easy with these meal planning worksheets from ChooseMyPlate.gov.

Make Your Grocery List

Make a grocery list to stay organized and make sure you never run out of important ingredients or household items.

  • Organize your list for easy shopping. Add items in order or use a list broken into sections, like this one from ChooseMyPlate.gov.
  • Use an app. You can use a list app, like Wunderlist, that you can use on your phone or computer or try one of these other grocery list apps.
  • Add things as you run out. Keeping a running list makes it easier to keep track of what you need to restock.
  • Look at your weekly meals. Use that plan to make the list of ingredients you need to buy. Don’t forget important basics, like bread, milk, fruits, and veggies, that may not be in recipes but that are perfect for quick meals and snacks.

Plan to Save

Being prepared can help you save money once you’re at the store.

  • Join a loyalty program. If you always go to the same store, join its loyalty program. Loyalty programs are usually free and give you discounts and special offers just for signing up.
  • Read the sales fliers for deals. They usually come out midweek in the newspaper, or you can find them at the front of the store or on the store’s website.
  • Use coupons. Coupons can help you save on the items you know you’ll use. (Don’t buy too much of something you don’t need just to use a coupon, though!) These apps can help you find coupons and other ways to save.
  • Eat before you shop. Going grocery shopping while you’re hungry is a big mistake. It makes you more likely to buy things you don’t need, especially unhealthy foods.

Now you’re ready to head to the store!

Up Next:

Make the most of your next shopping trip with our ultimate guide to grocery shopping.

The post Before You Shop appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Spring Desserts

0
0

This week, we featured spring desserts that are light, healthy, and perfect for the season.

First up is a delicious take on the classic, Whole Wheat Strawberry Shortcake.

Whole Wheat Strawberry Shortcakes (Updated Version)

 

This Healthy Homemade Carrot Cake let’s you sneak some veggies into dessert.

Healthy Homemade Carrot Cake

 

This Grilled Pineapple with Coconut Whipped Cream is quick and easy to make.

Grilled Pineapple with Coconut Whipped Cream
Image and Recipe via Floating Kitchen

 

Make these Raspberry Lemon Bars for the kids as the weather turns warm.

Raspberry Lemon Bars

 

These Fruit Spring Rolls are a fun and beautiful way to enjoy the season’s fruit.

Summer Fruit Spring Rolls

 

This light Chocolate Meringue Cake with Fresh Berries will wow guests.

 Chocolate Meringue Cake with Fresh Berries

Chocolate Meringue Cake with Fresh Berries

 

This Strawberry Rhubarb Almond Galette is gorgeous, vegan and gluten-free.

Strawberry Rhubarb Almond Galette
Image and Recipe via Heather Christo

The post Healthy Spring Desserts appeared first on Health Alliance Blog - Helping You Be Your Best.


Grocery Shop Like a Pro

0
0

Even after you’ve gotten ready to head to the store, grocery shopping on a budget for healthy meals can be hard. But there are some things you can do to make it easier.

Stock Your Pantry

Keeping your kitchen stocked with certain key things can make cooking easy. This list has some items that are perfect for this. And this article has some healthy foods perfect for your pantry that only cost about $2.

Add one item that won’t go bad, like a spice, grain, beans, or frozen veggies to your cart each shopping trip to help you build your pantry without dropping a lot of money at once. (These are also good things to buy in bulk when they’re on sale if you have space to store them.)

Having this stocked pantry will help you throw together meals fast, help you save on packaged or premade meals you might’ve grabbed in a hurry, and make shopping easier.

Choosing Your Store

Choosing where you shop can also help you save. Besides the grocery store, some great places to find good deals are:

  • Ethnic markets
  • Dollar stores
  • Retail supercenters
  • Wholesale clubs
  • Farmers markets

At the Store

Once you’re at the store, you should try to shop the outer edge of it as much as possible. The outer edge usually has the fresh produce, like fruits and veggies, meat, dairy, bread, and frozen food. It’s typically the inner aisles that are full of boxed and processed foods.

Fruits & Veggies

It’s recommended that you eat 5 servings of veggies a day, so it’s important to really use that part of the store. With that in mind, fruits and veggies, fresh or frozen, should take up about a third of your cart on each shopping trip.

  • Shop in season 

At the farmers market, you have to buy what’s in season, but at the grocery store, there are lots of choices. But when you buy what’s in season, you can save a lot, and your food will be the tastiest and freshest it can be. This list can help you find what’s in season when.

  • Buy bags at the right time

With certain go-to things your family will always use, like apples, oranges, potatoes, and onions, buying them in the big bags when they’re in season can help you save even more.

  • Stock up on canned and frozen fruits and veggies

Canned and frozen fruits and veggies are picked while they’re in season and tasting best, and they’re good for you, too. So instead of buying fresh peas when they’re not in season, stock up on frozen ones to save and get the best flavor. Plus, they last much longer.

Look for frozen veggies without added sauces or butter. Choose canned fruit in 100% fruit juice and veggies with “low-sodium” or “no salt added.”

Canned veggies and broths are perfect for easy soups and stews, and canned fruit makes great fruit salad and snacks for the kids.

Packaged Goods

Avoid a lot of the packaged and processed foods in the center of the store. Cookies, candy, chips, crackers, and soda are all high in things you don’t want, like sugar, salt, and bad fats, and low in things like protein and nutrients. They’re also expensive.

  • Look for whole grains

Be careful you don’t get fooled by things that just call out wheat. Instead, look for whole grains and whole-grain breads.

  • Find high-protein foods besides meat

Yogurt and cheeses are great sources of protein, as are beans and other legumes, which you can find dried or canned.

  • Be smart about cereal

Cereals are one of the top foods for hidden sugar. Look for ones with little or no sugar. You can always add honey to flavor it in the bowl. Also look for cereals high in fiber to start your day right.

  • Try new things in the bulk aisle

If you want to try a new grain, nut, or dried fruit, the bulk aisle with bins is a great way to taste test. Scoop out a small bag for your family to taste before buying bigger servings.

Shopping Tips

Make the most of your trip by paying attention to how your store organizes things, their price tags, and food labels.

  • Don’t shop at eye level

Stores oftentimes stock the most expensive things right where they’ll catch your eye. Looking at the upper and lower shelves can help you find the best deal.

  • Grab from the back

Stores also stock from the back, putting newer things behind the older ones. Grabbing from the back gets you fresher food with better expiration dates, so your food will be good for longer.

  • Look for store brands

Many stores have their own brands of items, and in most cases, you’ll get the exact same or very similar thing at a much better price.

  • Read the label

Reading the nutrition label can tell you a lot about what’s in a food, if it’s good for you, and help you choose between brands.

  • Pay attention to serving sizes

Some things might seem good for you until you check the serving size. Sometimes the serving size is much smaller than what you’d actually eat in a sitting, which makes the numbers on the label look better.

  • Learn how to read unit price on the price tag

Unit price tells you how much something costs per pound, ounce, quart, or other unit of measure. It can tell you which brands are the most affordable. This guide can help you read or calculate unit price.

  • Have a calculator handy

Whether it’s on your phone or you bring a small calculator along to the store, having one on hand can make it easy to compare labels and costs.

Coming Soon:

Learn how to read and make sense of nutrition labels to get the most out of your food.

The post Grocery Shop Like a Pro appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Arugula Recipes

0
0

This week, we featured healthy and tasty recipes for in-season arugula.

First up was your new spring favorite, Balsamic Steak, Berry, and Arugula Salad.

Balsamic Steak Berry and Arugula Salad

 

This Hampton Sandwich is a fresh take on chicken salad that features arugula.

Hampton Sandwich
Image and Recipe via The Girl Who Ate Everything

 

Make Seared Ahi Tuna with Chimichurri Sauce, Arugula, and Avocado for a light meal.

Seared Ahi Tuna with Chimichurri Sauce, Arugula and Avocado

 

Grilled Flatbread with Peaches and Arugula Pesto is a refreshing spring pizza.

Grilled Flatbread with Peaches and Arugula Pesto Plus 10 Flatbread Recipes to Make Now

 

Whip up this Salmon, Avocado, and Arugula Salad with Lemon-Parsley Dressing.

Salmon, Avocado, and Arugula Salad with Lemon-Parsley Dressing
Image and Recipe via The Iron You

 

This Turkey Panini with Apple, Cheddar, and Arugula is an easy and filling lunch.

Turkey Panini Recipe with Apple, Cheddar & Arugula

 

Make this Asparagus and Arugula Pasta Salad for a healthy side to any barbecue.

Asparagus and Arugula Pasta Salad

The post Healthy Arugula Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Rhubarb Recipes

0
0

This week, we featured the vibrant and in-season rhubarb, known for its appearances in strawberry pies.

First up is a lighter take on that classic, Strawberry Rhubarb Crisp.

Strawberry Rhubarb Crisp
Image and Recipe via Cooking Classy

 

This light and fresh Rhubarb Sorbet is a beautiful spring treat.

Rhubarb Sorbet
Image and Recipe via Simply Recipes

 

Grill up this Thai Chicken with Rhubarb Sauce for an easy and delicious spring meal.

THAI CHICKEN WITH RHUBARB SAUCE

 

These fresh Rhubarb Bars are a delicious twist on the classic lemon bar.

Rhubarb Bars

 

Whip up this Roasted Rhubarb Barbecue Sauce for a tangy, sweet, and thick sauce.

Roasted Rhubarb Barbecue Sauce (Market Monday)

 

This lovely Coconut Rhubarb Cake makes a perfect spring breakfast or snack.

Coconut-Rhubarb Cake

 

Rhubarb and Greek Yogurt Popsicles are the creamy, light dessert of your dreams.

Rhubarb and Greek Yogurt Popsicles

The post Healthy Rhubarb Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Grilling Recipes

0
0

This week, we helped get you ready for summer with a batch of healthy, easy-to-grill recipes.

First up is a simple vegan and gluten-free Grilled Avocado and Romaine Caesar Salad.

Grilled Avocado and Romaine Caesar Salad
Image and Recipe via Blissful Basil

 

Whip up these vibrant Grilled Salmon Tacos with Avocado Salsa for a healthy supper.

Grilled Salmon Tacos with Avocado Salsa
Image and Recipe via Cooking Classy

 

This Grilled Cilantro, Lime, and Paprika Corn on the Cob is a tasty BBQ side dish.

Grilled Cilantro, Lime, and Paprika Corn on the Cob
Image and Recipe via Blissful Basil

 

Grilled Barbecue Chicken and Vegetables in Foil is your new easy summer go-to meal.

Grilled Barbecue Chicken and Vegetables in Foil

 

These Grilled Vegetable Quesadillas are light and perfect for lunch or to share.

Grilled Vegetable Quesadillas

 

Put together refreshing Grilled Jerk Shrimp and Pineapple Skewers for a quick dinner.

Grilled Jerk Shrimp and Pineapple Skewers
Image and Recipe via What2Cook

 

These Cinnamon Sugar Grilled Peaches are the dessert your grill’s been waiting for.

Cinnamon Sugar Grilled Peaches

The post Healthy Grilling Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Spring Frozen Desserts

0
0

As the weather started to heat up, we featured healthy and delicious frozen desserts for your family.

First up was an easy, Skinny Funfetti Milkshake that your kids will love.

Skinny Funfetti Milkshake.

 

This Watermelon Granita is a refreshing way to eat your summer fruit.

Watermelon Granita
Image and Recipe via Yummy Healthy Easy

 

Make Roasted Banana Coconut Ice Cream to satisfy your grown-up dessert cravings.

Roasted banana coconut ice cream

 

These Skinny Cookies & Cream Popsicles will save you the trip to the ice cream shop.

Skinny Cookies & Cream Popsicles
Image and Recipe via The Skinny Fork

 

Whip up a delicious Vegan Smores Ice Cream Sandwich for warm summer nights.

Vegan Smores Ice Cream Sandwich
Image and Recipe via Healthy Happy Life

 

Chocolate Drizzled Frozen Fruit Skewers are the perfect kid-friendly snack.

Chocolate Drizzled Frozen Fruit Skewers

 

This rich Nutella Frozen Yogurt is also surprisingly healthy.

Healthy Nutella Frozen Yogurt

The post Healthy Spring Frozen Desserts appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Spring Side Dishes

0
0

This week, we featured spring sides that make use of some of your favorite fresh spring veggies.

First up is a Spring Pea and Radish Salad worth shelling fresh peas for.

Spring Pea and Radish Salad
Image and Recipe via Running with Tweezers

 

These bright Roasted Potatoes and Lemon with Dill will satisfy your potato craving.

Roasted Potatoes and Lemon with Dill
Image and Recipe via Real Simple

 

Keep some Pickled Lavender Carrots on hand for a twist on your sandwich.

Pickled Lavendar Carrots
Image and Recipe via Rattlebridge Farm

 

Asparagus with Citrus Sauce is light and refreshing with grilled chicken or fish.

Asparagus with Citrus Sauce
Image and Recipe via Good Housekeeping

 

Throw together this Carrot, Avocado, and Orange Salad for your next BBQ.

Carrot, Avocado, and Orange Salad
Image and Recipe via Epicurious

 

Spring Orzo Pasta Salad with Asparagus and Artichokes will be a tasty and vibrant addition to your spring meals.

Spring Orzo Pasta Salad with Asparagus and Artichokes
Image and Recipe via Food for My Family

 

This Crunchy Sprout and Daikon Salad with Mint is a great coleslaw replacement.

Crunchy Sprout and Daikon Salad with Mint
Image and Recipe via Whole Living

The post Healthy Spring Side Dishes appeared first on Health Alliance Blog - Helping You Be Your Best.

National Iced Tea Month Recipes

0
0

It’s National Iced Tea Month, so we’ll share great recipes while you check out all its health benefits.

First up is a Raspberry Peach Iced Tea that’s so packed with fruit, it’s almost a snack.

Raspberry Peach Iced Tea

 

This Iced Green Tea with Mint And Ginger is easy to make at home.

Iced Green Tea with Mint And Ginger
Image and Recipe via The Kitchn

 

These refreshing Hibiscus Arnold Palmers are the perfect way to kick off summer.

Loaded Hibiscus Arnold Palmers

 

This Vegan Thai Iced Tea is a creamy, coconut-flavored take on the popular drink.

Vegan Thai Iced Tea

 

Make Citrus and Rosemary Iced Tea for the tasty summer afternoon tea party.

Daily Bite [Make]: Citrus and Rosemary Iced Tea

 

This Sparkling Blueberry Ginger Iced Tea is fancy enough to serve at dinner parties.

Sparkling Blueberry Ginger Iced Tea

 

Make this delicious Matcha Mint Iced Tea for a refreshing afternoon pick-me-up.

Matcha Mint Iced Tea

The post National Iced Tea Month Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.


Healthy Camping Meals

0
0

To go along with our National Camping Month safety tips, we also featured some healthy meals you can make on the campfire.

First up were easy Breakfast Burritos that you can just throw in the fire.

Breakfast Burritos – Campfire Style

 

Lumberjack Breakfast combines your favorite breakfast fixings in one packet.

Lumberjack Breakfast In Foil Packet

 

These Campfire Tex Mex White Bean and Chicken Foil Packets are a breeze to make.

Campfire Tex Mex White Bean Chicken Foil Packets

 

This BBQ Party Pack is the perfect side dish or vegetarian meal while camping.

BBQ Party Pack

 

Hobo Dinners are foil packets of meat, potatoes, and veggies perfect for camping.

Hobo Dinners

 

Foil Wrapped Salmon with Herbs and Lemon is great made with fresh fish.

Foil Wrapped Salmon with Herbs and Lemon
Image via Roadtrippers

 

Reheat this Whole Wheat Pasta with Goat Cheese & Tomatoes in Foil over the fire.

Whole Wheat Pasta in Foil Recipe with Goat Cheese & Tomatoes…For Camping!

The post Healthy Camping Meals appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Jalapeño Recipes

0
0

This week, we featured some recipes that will let you add a little spice to your summer with in-season jalapeños.

First up is a vegetarian BBQ must, the Jalapeño Popper Black Bean Burger.

Jalapeno Popper Black Bean Burgers

 

Whip up this easy family-favorite side, Twice Baked Jalapeño Sweet Potatoes.

Twice Baked Jalapeno Sweet Potato Recipe

 

Make this Slow Cooker Jalapeño Popper Chicken Chili to work up a sweat.

Slow Cooker Paleo Jalapeno Popper Chicken Chili

 

This Strawberry Jalapeño Salsa will add a sweet, spicy kick to your next party.

Strawberry Jalapeño Salsa

 

Slow Cooker Jalapeño Popper Chicken Taquitos combine your favorite appetizers.

Slow Cooker Jalapeño Popper Chicken Taquitos

 

This Healthy Crock Pot Jalapeño Chicken and Sweet Corn Soup is fresh and easy.

Healthy Crock Pot Jalapeno, Chicken & Sweet Corn Soup

 

Make these Jalapeño Popper Quinoa Bites for a healthy snack or appetizer.

Jalapeno Popper Quinoa Bites #WeekdaySupper #ChooseDreams

The post Healthy Jalapeño Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Dairy Month

0
0

June is Dairy Month. Do you know why you should be getting dairy in your diet?

Calcium in dairy helps build your bones and teeth and prevent breaks.

The Benefits of Dairy

 

Dairy is especially important for kids. It helps build bone mass while they’re young.

Dairy and Your Kids

 

A diet with dairy in it helps reduce your risk of osteoporosis later in life.

Dairy In Your Diet

 

Dairy, especially yogurt and milk, is rich in potassium, which helps with your blood pressure.

A diet with dairy in it helps reduce your risk of cardiovascular disease and high cholesterol.

Yogurt and Milk's Benefits

 

The vitamin D in dairy helps your body maintain calcium and protect your bones.

Building Stronger Bones

 

A diet with dairy in it also helps lower your risk of type 2 diabetes.

Preventing Disease with Dairy

Save

The post Dairy Month appeared first on Health Alliance Blog - Helping You Be Your Best.

Healthy Blueberry Recipes

0
0

This week, we’re featuring delicious and healthy in-season blueberry recipes.

First up are Red, White, and Blue Parfaits that you can whip up for the 4th of July.

Red, White, and Blue Parfaits
Image and Recipe via Life Tastes Good

 

Make this healthy No Mayo Broccoli Salad with Blueberries and Apple for any BBQ.

No Mayo Broccoli Salad with Blueberries and Apple

 

Baked Buttermilk Blueberry Donuts will help you skip the donut shop.

Baked Buttermilk Blueberry Donuts
Image and Recipe via The Beach House Kitchen

 

Blueberry-Basil Dressing on Spinach Salad is a refreshingly simple summer lunch.

Blueberry-Basil Dressing on Spinach Salad
Image and Recipe via The Garden Grazer

 

Throw together Blueberry Frozen Yogurt for a tasty frozen treat:

Blueberry Frozen Yogurt
Image and Recipe via Renee’s Kitchen Adventures

 

Twice Baked Sweet Potatoes with Blueberries are perfect with a grilled entrée.

Twice Baked Sweet Potatoes with Blueberries and Pecans

 

These Healthy Blueberry Muffins will satisfy your unhealthy muffin cravings.

Healthy Blueberry Muffins

Save

The post Healthy Blueberry Recipes appeared first on Health Alliance Blog - Helping You Be Your Best.

Breaking Down Food Labels

0
0

While you’re shopping, understanding the nutrition labels on food can help you make smart choices for your family. We can help you make the most of them.

New Food Label for a New Era

In May, the Food and Drug Administration (FDA) released a new Nutrition Facts label with some important improvements:

What's Different?
Image via the FDA

When you see them side by side, you can see that the new label calls out the actual serving size and calories per serving much bigger. At the store, this can quickly help you see how good for you something is in terms of calories, and how much bang for your buck you’re getting in what you buy.

New vs Old Label
Image via the FDA

It also calls out added sugars, which are sugars (like sugar, honey, or corn syrup) that are added to packaged food. Fresh fruit has natural sugars, so juices don’t list the sugar that’s naturally occurring from the fruit as added sugar.

And now it calls out the exact amount of nutrients, like vitamin D, calcium, iron, and potassium.

The FDA’s new labels have also changed serving sizes to better show how much people actually eat of certain foods:

New Serving Sizes
Image via the FDA

While a half a cup of ice cream used to be the recommended serving size, most people are scooping out closer to a cup, so the FDA wanted to make sure you know how many calories you’re actually eating in that bowl of ice cream.

Making the Most of Food Labels

1. Serving Size

Serving SizeWhen you pick something up at the store, start with the serving size on the Nutrition Facts label.

It will tell you the total number of servings in the package, and the new serving size, which better shows how much of it you actually eat.

These serving sizes are standard, so it’s easier for you to compare the calories and nutrients in similar foods to find the healthiest brand for you. Serving sizes also come in measurements you know, like cups, followed by grams.

2. Calories

CaloriesNext, look at the number of calories per serving. Calories are a measure of how much energy you’ll get from food.

Many people eat more calories than they need to, so keeping track of how many you eat can help you with your weight. Most people should eat around 2,000 calories per day.

When you’re looking at the calories, if you’re eating around 2,000 calories a day, then 40 calories is low for a serving, 100 calories is in the middle, and 400 or more calories is high. In fact, you should shoot for whole meals to be around 400 calories.

3. Nutrients to Limit

The nutrients listed first are Nutrients to Limitones that most Americans get plenty or too much of.

Eating too much fat, saturated fat, trans fat, cholesterol, sodium, or sugar can raise your risk of certain diseases, like heart disease, high blood pressure, and diabetes.

The bold headlines are most helpful for you when you’re shopping, so you can quickly see how much of these is in something, while the subheads, like saturated and trans fat, can help you focus on a nutrient you’re interested in.

The percentages along the side tell you how much of your 2,000 calorie diet this food takes up. So in this image, the total fat in this food takes up 10% of all the fat you should eat in a whole day.

Dietary fiber and protein that are mixed into this list are good for you and important to keep an eye on. Fiber can help you better process food and reduce the risk of heart disease, and protein can help you stay full longer and is important if you’re trying to build muscle.

4. Nutrients You Need

Important NutrientsThe bottom section of nutrients are ones that many don’t get enough of, so they’ve been highlighted to help you buy foods rich in them.

These are nutrients that can help you improve your health and help lower the risk of some diseases. For example, calcium and vitamin D can help you build strong bones and lower your risk of getting osteoporosis later in life, and potassium can help lower your blood pressure.

5. Footnote

Label FootnoteThe footnote is more simple in the new design, too. It just reminds you that the percentages are based on a 2,000 calorie per day diet.

Now that you know what the different sections of the Nutrition Facts label are telling you, it will be easy to look for food with good calorie counts, limited salt, fat, and sugar, and plenty of healthy nutrients, like calcium.

Up Next:

Why shop organic? Our Organic 101 guide makes it easy!

Make sense of expiration dates while you’re shopping to make the most of your groceries.

Save

Save

Save

Save

Save

Save

Save

The post Breaking Down Food Labels appeared first on Health Alliance Blog - Helping You Be Your Best.

Viewing all 180 articles
Browse latest View live




Latest Images