What Does "Clean Eating" Mean?

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The first time I heard the word ‘clean’ in relation to food was back in the mid 1990’s. Supermarkets noticed that customers were beginning to look beyond info like calories, and towards ingredient lists. Health conscious shoppers were starting to pay attention to how foods were made, and exactly what they were made from. As a result, health food stores—which stocked fresh foods and simple ingredient products—were attracting more and more consumers, and traditional grocers took note.

Fast forward to today, and clean eating has gone mainstream, fostered by people from all walks of life, who want to feel good about what they’re putting in their bodies. This includes moms, who want the healthiest, most nourishing food for their children; millennials, who value natural living; and older adults who are motivated to maintain wellness and support longevity.  

The basic principle of clean eating is to let ingredients guide you. While it’s not realistic to never eat anything that comes out of a jar, box, or bag, it’s important to choose packaged foods with all natural, recognizable ingredients. For example, chickpeas from a can would be considered ‘clean’ if the only ingredients are chickpeas, water, and sea salt. The same is true for bagged greens with the only ingredient being kale, or frozen blueberries with no additional ingredients.

The idea is to slash your exposure to artificial additives and chemicals used in highly processed foods, as fillers, preservatives, flavor enhancers, colors, and the like. Recent research has shown that exposure to these man-made ingredients can harm health, from taxing immunity, to fueling inflammation, and possibly even contributing to obesity.     

But clean eating is also about how the foods we buy impact the health of the planet, and our ability to support an eco-friendly and sustainable food supply.  All of these vital issues are why clean eating is not a trend, but rather an important consumer movement.  

In addition to seeking out foods with ingredients you easily recognize, clean eating involves putting them together to make nutrient-packed meals and snacks. Some simple swaps to trade processed fare for fresh, clean food include: eating oats or a smoothie made with fruits and veggies for breakfast instead of a muffin or danish; snacking on nuts and fruit or veggies and hummus rather than chips; or whipping up a veggie-packed stir fry instead of microwaving a frozen entrée.

There are dozens of tasty recipes on www.rawl.net to guide you, and you’ll notice that many use simple, all natural ingredients—like extra virgin olive oil instead of margarine, and whole quinoa or beans in place of refined starches. That’s a big part of our Back to Fresh philosophy.

Tell us about the clean eating changes you’ve made and your favorite whole food-based recipes and meals in the comments or on social media @naturesgreens!

What to Expect When You Drive with WP Rawl

How much do you pay per mile?

Starting pay is $0.54/mile with sign on bonus of $6,000.

Where do you run?

We deliver to most major metro areas in the eastern half of the United States.

Do you have home time? How long will I be on the road?

On average, you can expect to be on the road an average of 3-5 days. Home every weekend or every other weekend.

What kind of trucks do you have?

Freightliners—fully equipped. Standard and Automatic available, years 2010-2018.

What benefits do you have?

We offer medical, dental, vision, and life. You will also be eligible for the 401k program where we offer a company match up to 4%.

Are your deliveries live unloads, or are they drop-and-hook?

Due to the nature of our product ( produce ) our outbound loads are live unloads.  Delivery dwell times can at times be frustrating, but we ask that you contact us when delayed so we can work with customer service to get you moving.  Inbound loads coming back to Pelion are not live unloads, and you are simply asked to top off the reefer fuel tank and then drop trailer on the yard.  Many of our backhauls delivering to consignees other than WP Rawl are live unloads.  We are consistently working on establishing a greater number of backhauls that are drop and hook.

Do you offer dedicated lanes?

Yes, we do.  Roughly 65% of our outbound loads shipped are based on consistent lanes.  We must always adapt to the needs of the business, but remain committed as possible to the dedicated lane structure.  Running a consistent lane allows a driver to establish a relationship with the customer.  That relationship then creates an environment which tends to lessen the time spent at the DC during the delivery.

Fill Your Child’s Lunchbox this Fall with Healthy, Nutritious Meals

Children across the country have traded in their bathing suits and beach towels for book bags and notebooks—the summer is over and a new school year has begun. With it comes new classes, new teachers, new lessons to be learned, and new lunchboxes to be filled with nutritious meals and snacks for your child to enjoy throughout the school day.

Making sure that your child is well-fed during the school day is extremely important to their academic success. If they’re eating regular, healthy meals then they are more likely to be well-rested, more attentive, and will likely retain more information from their classes each day. Packing a good lunch, or helping your child pack his or her own, is one of the very best ways that you can help them be successful in school.

Instead of relying on your child to make health-conscious decisions in the lunch line in the cafeteria each day at school, send a healthy, delicious, and nutritious meal with them in their lunchbox to refuel with in the middle of the day. We’ve pulled together two different lunch ideas that we know your kids will love. Plus, you’ll love knowing that they’re getting the proper nutrition that they need to make it through the school day! 

Four Food Groups Kid’s Lunch

For a lunch that packs in as many different food groups as possible, check out our Four Food Groups Kid’s Lunch. Your child will devour this appetizing lunch that includes an avocado, kale, hard boiled eggs, red bell pepper, and a seedless tangerine. It’s a good variety of food that’s easy to eat in the lunchroom and is filling enough to keep your child from being hungry in the afternoon.

Superfood Collard Roll-Ups

Our Superfood Collard Roll-Ups are easy to make, easy to pack in a lunch, and easy for your child to grab and eat for lunch! They’re full of all kinds of superfoods to keep your child’s mind focused throughout the school day and they’re delicious enough that we know they’ll eat them up!

What are you preparing for your children for lunch this school year to help them stay well-fed throughout the school day? We’d love to see a peek inside of your child’s lunchbox! Take a photo and share it on social media with us by tagging us (@naturesgreens) and by using the hashtag #backtofresh.

Family Meal Ideas for All Times of Day

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Throughout your pregnancy, we know that you did an outstanding job of eating the freshest, most nutritious foods to supply your growing baby with the best nutrition possible. But providing your child the best nutrition possible doesn’t stop once they’re born! As soon as they’re able to eat table food, it’s time to focus back in on what should be included in their diet to help them grow healthy and strong. 

Getting your child to eat what’s best for them—instead of the snack foods they see their friends eating—can be a challenge. We know that kids can be stubborn and incredibly selective with the foods that they choose to eat. However, we know a few tricks to adding in nutrient-rich vegetables and greens into your child’s meals without them noticing.

Our number one tip? Add in an extra veggie or two into a meal that they already love. They may not notice the addition, or they may absolutely love the new flavor. Either way, they’re getting the nutrition that their growing body needs! Here are our recipe suggestions that we know even the pickiest eater will enjoy:

Breakfast

With our Kale & Sausage Egg Muffins, you can help your kids start their day off right with a nutritious breakfast! This combination of eggs, all-natural chicken sausage, kale, and bell peppers is a tasty blend that we know your kids will gobble up in the mornings.

Lunch

Does your child love fruit? These Turkey Avocado Roll-Ups will satisfy their fruit craving with the inclusion of strawberries, but will also pack a nutritious punch with the addition of our Nature’s Greens collards and avocado. They’re easy for little hands to pick up to eat, and they’re easy to throw in a lunch box for your older kids to enjoy during the school day.

Snack

When you’re settling down for a quiet afternoon with your child’s favorite movie, our Sweet Greens and Seeds Popcorn snack is a healthy way to tide their hunger over until dinner time. It’s a crunchy, filling snack that won’t have your children asking for extra butter on top!

Dinner

Put a spin on your weekly Taco Tuesday, and introduce your family to these delicious Vegetarian Tacos.They can enjoy a healthier version of their favorite Mexican dish—the collards, avocado, cilantro, tomatoes, black beans, and corn make a great substitute for ground beef.

How to Help Your Kids Eat Nutritious Foods

Nutrition is one of the three key factors that influence early childhood development, along with genetics and environment. Research shows that healthy eating habits during a child’s early years are connected to more optimal growth, as well as mental and physical health later in life, including academic performance, and a reduced risk of adult onset diseases.

One of the best ways to foster healthy eating habits early on is to involve your child with shopping for and preparing foods in age-appropriate ways. Even observing you joyfully cooking can boost a child’s interest in trying new, healthy foods.

Allow your little one to smell or touch ingredients, rinse produce, tear greens, sprinkle on herbs, stir, mash, and pour. Talk to your kids about what you’re doing in the kitchen, and share facts about how various foods were grown, why you like them, and how they help our health. Plant a garden, or even a few window pots, and involve kids in the process of growing, harvesting, and eating plant-based foods. 

Because toddlers and small children love finger foods, find healthful ways to incorporate produce. Cut casseroles into bit sized squares, like our Sweet Potato and Kale Casserole. And add vegetables to foods kids can eat with their hands, like our Savory Veg Power Pancakes. Stir pureed or finely chopped vegetables into other kid-friendly fare, like oatmeal, dips, soups, smoothies, popsicles, muffins, and even desserts. Try our Chocolate Cherry Kale Breakfast Cookies, Chocolate Avocado Pudding, and Crock Pot Stuffed Granny Smith Apples.      

Savory Veg Power Pancakes

Last but not least, keep trying. Experts say kids may need to try a food 10-15 times before they will accept it. Continue to present healthy foods in new and positive ways. And most importantly, model healthy eating behaviors yourself, by allowing your children to observe you enjoying vegetables, fruits, and other healthy dishes.        

Gardening in the Fall: Thoughts From an Organic Farmer in South Carolina

by Mark Spicer, Assistant Organic Farm Manager

Based on our experience at WP Rawl, we believe large farmers and small gardeners alike are presented with an ideal growing environment during the fall here in the Midlands of South Carolina. When most growers in the country are starting to think about winding down and preparing for winter, we Southern growers can start thinking about all the bountiful homegrown meals we can make for our friends and family. Ultimately, that’s why we at WP Rawl do what we do. Knowing that our family, friends, and neighbors are choosing our product when they go to the grocery store makes all our hard work worthwhile.

First steps

So what can you do to turn your plot of land or corner in your backyard into a bountiful harvest? Well, first of all you’ll need to prepare the ground by turning the soil over with either a tiller or a shovel. The goal is to break up the large chunks of sod or dirt so that you’re left with a smooth, weed-free plot of ground.  Turning the soil helps break up large clots of dirt, get rid of weeds, and creates a nice smooth seedbed ready for planting.

Next, you’ll want to take a look at your soil and think about how your vegetables will get the nutrients they need to grow. If you have sandy soil, you’ll need to fertilize and water your plants more often since sandy soils don’t hold nutrients or moisture well. If the soil is harder to break up and sticks together in clumps, then you’ll have to work a little harder to prepare your plot, but it also means that most likely you have better conditions to grow vegetables.

Compost

Compost is the greatest material asset we have to improve our soils here on the organic farm at Rawl. After just three years of mixing compost into our soil before planting, we have seen a massive increase in productivity and plant health. In my opinion, adding as much well-made compost to your garden as possible is the best thing you can do for the crops you plan to grow. There are local companies that sell or give away compost, and it is also sold in 1 to 3.8 cubic foot bags at most large hardware stores. The minimum I would suggest to add is 3” of compost on top of your garden. There are many gardening sites that do calculations for you, but an example would be: 2 cubic feet of compost covers an 8 foot by 8 foot garden plot with 3 inches of compost.

Fall Veggies

Now we get to the fun part: planting! Here in the Midlands, we have few limitations as to what can grow well in the fall. If your plot is ready mid-July to early August, you’ll have the largest selection of vegetables to choose from. We at WP Rawl primarily grow “leafy greens”: kale, collards, and mustard greens, along with cilantro, parsley, green onions, and leeks. They are incredibly popular, especially during the holidays, and this time of year is well suited for their growth. Along with leafy greens, lettuces, broccoli, cauliflower, spinach, beets, carrots, turnips, and radishes are perfect candidates for fall gardening; they all thrive in cool weather and even improve in flavor with a little frost. It’s even possible for backyard gardeners in this area to start late-season tomatoes in July and August if they’re ambitious. They require more care and knowledge than most vegetables, but there isn’t anything quite like eating a homegrown tomato fresh off the vine.

Checking recently planted seeds.

Root vegetables, such as beets and carrots, should be started from seed in relatively weed-free soil any time from August 1st to mid-September. Spinach and lettuce can also be grown easily from seed, but planting them as transplants will also work. Vegetable transplants are generally 4 to 6-week-old plants grown in multi-cell trays or small pots started in a climate-controlled greenhouse. Most nurseries and hardware stores will probably be running sales on their transplants in the fall because they don’t want to keep these plants through the winter. Leafy greens (kale, collards, mustard greens, etc.) will grow better if you plant them as transplants.

Making It Grow

After you’ve prepared your soil, spread your compost, and planted your seeds and transplants, the most important thing you’ll want to do is keep the soil moist and weed-free. Hoeing or pulling weeds once or twice a week is ideal, and also a great family activity that gets everyone outside and involved with the bounty to come. Watering twice per day while it’s still hot should be enough to get your seeds to pop up and your transplants to take root. You want to keep the ground moist, but not so wet that you leave puddles.  As your garden matures and fall really sets in, cooler weather and more frequent rain means you won’t have to water as much.

If you see that your plants are slowing down in their growth, a tablespoon of organic garden fertilizer per plant is plenty to get them going again. If you’d like to fertilize your entire garden on a regular basis to ensure consistent growth, you have a couple options. The first: add about an inch of compost to your garden every 2 to 3 weeks; rake it into the soil around the plants gently and be careful not to get it on the leaves of the plant because the concentrated nutrient levels may burn the pllant if it sticks. The second option: every 2 to 3 weeks sprinkle your organic fertilizer of choice at the suggested amount (there are many options at the hardware store or nursery to choose from, but a standard organic vegetable garden fertilizer will work just fine).

Depending on what you grow and the conditions of your soil, you should be able to start harvesting the spinach and leafy greens after about 30 to 40 days. Picking individual leaves, instead of cutting down the whole plant, will allow you to harvest for several months or until a hard freeze sets in. For the root vegetables, radishes will be ready in 20 to 30 days, about 45 days for baby beets and carrots, and 60 to 70 days for them to fully mature.

Summer/Fall Leek.

It is a big responsibility to care for a garden, but it doesn’t need to be seen as a hardship. I've discovered that all work is better and usually more enjoyable when shared with others. Everything from land preparation to planting to watering to pulling weeds offers the whole family an opportunity to get involved in an incredibly rewarding outdoors activity. Some of the best experiences I had as a child came from helping my mom cut lettuce for that night’s dinner. Here in the Midlands, nature has given us the gift of beautiful and often bountiful fall seasons. I would encourage families and individuals alike, to try a fall garden in the South at least once. I sincerely believe you’ll be amazed at what a little hard work and commitment can produce.  I encourage anyone with questions about gardening, or wanting to share their experience, to please reach out to me (mark.spicer@rawl.net). I would love to hear from you!

Happy growing!

-- Mark

PS: Are you growing a fall garden and posting about it on social media? Tag us in your photos so we can cheer you on! @WPRawl and @naturesgreens

Pregnancy Nutrition: Eating Healthy While Pregnant

by Dr. Sonali Ruder (@thefoodiephysician)

Pregnancy is truly a life-changing experience.  During pregnancy, your body goes through profound changes and certain nutrients are needed to fuel those changes.  Following a well-balanced diet rich in nutritious, whole foods is an important aspect of a healthy pregnancy.  It helps increase your chances of having a smooth pregnancy and also gives your developing baby the healthiest possible start in life.  Basically, a healthy diet helps make a healthy baby!

During pregnancy, you need to consume more calories and protein than before you were pregnant.  You also need to consume more micronutrients including folic acid, iron and calcium.  These are essential for the proper growth and development of your baby as well as for your own health during pregnancy.  It’s recommended that pregnant women take a prenatal vitamin to fill in any nutritional gaps.  But did you know that you can get these nutrients from foods such as leafy greens? 

One cup of chopped turnip greens provides a whopping 107 micrograms of folate, which is 27% of the recommended daily amount.  It also provides 105 milligrams of calcium, which is 10% of the recommended daily amount.  Other greens like kale, collards and mustard greens all provide these nutrients as well, in varying amounts.  In addition, leafy green vegetables also provide an array of other important nutrients including fiber, vitamin A, vitamin C, vitamin K, potassium, manganese and copper. 

Folate is one of the most important vitamins needed in pregnancy.  It’s essential for the synthesis of DNA and for proper cell division.  It’s especially important for the development of the neural tube, which forms the baby’s brain and spinal cord.  Folate is found naturally in foods like leafy green vegetables, lentils, asparagus, and beets.  Folic acid is a form of folate that is used in dietary supplements and foods.  In the United States, breads, cereals, flours, pasta, rice and other grain products are supplemented with folic acid. 

Iron is necessary for making hemoglobin, the protein in your red blood cells that carries oxygen to your organs and tissues as well as to your baby.  During pregnancy, you need much larger amounts of iron to support the growth of your baby and placenta.  Like folate, many grain products are supplemented with iron.  Leafy green vegetables such as kale, mustard greens and spinach also provide iron.  However, the type of iron found in plant-based foods (non-heme iron) is not as easily absorbed by our bodies as the iron found in meat, seafood and poultry (heme iron).  A simple way to increase the amount of iron absorbed from vegetables is to eat vitamin C-rich foods with your meals.  Vitamin C greatly increases the amount of iron your body absorbs.  So the next time you’re sautéing some kale or mustard greens, sprinkle some lemon juice on top or throw in some bell peppers, which provide a good amount of vitamin C. 

Calcium is the most abundant mineral in our bodies.  Although 99% of it is stored in our bones and teeth, calcium serves many vital functions including maintaining a normal heartbeat, contracting muscles, transmitting nerve impulses, and clotting blood. It’s important for pregnant women to get enough calcium, especially during the third trimester when your baby’s bones are rapidly growing and their teeth are forming.  If you don’t get enough calcium in your diet, your body will withdraw calcium from your own bones to supply your baby’s needs.  Kale, collards, turnip greens and mustard greens are all a very good natural source of calcium. Calcium is also added to many foods like orange juice, plant-based milks, tofu, cereals and bread.

Fettuccine with Collard Greens Pesto and Grilled Shrimp

So how can you incorporate more leafy green vegetables into your diet?  Leafy greens can be added to a wide variety of dishes to add a boost of nutrition.  You can enjoy them raw in salads or add them to dishes like soups, stews, pasta sauces, and stir-fries.  Smoothies are another great way to incorporate greens into your diet.  During pregnancy, there may be times when you don’t have much of an appetite and cold drinks may be better tolerated.  To make a delicious smoothie, simply toss a handful of chopped greens to a blender along with your favorite fruit (like mango, pineapple, apple or watermelon) and some Greek yogurt or almond butter for a boost of protein and healthy fat.  Add ice and blend away!

More information and recipes can be found in my cookbooks, Natural Pregnancy Cookbook:  Over 125 Nutritious Recipes for a Healthy Pregnancy and Natural Baby Food: Over 150 Wholesome, Nutritious Recipes For Your Baby and Toddler. 

www.thefoodiephysician.com

Providing Nutrition to Your Child From Day 1 + Delicious Summer Recipes

Ensuring that you have a healthy diet that provides all of the nutrients that you need is always important for one’s health, but even more so when for a woman who is pregnant. She is the sole source of nutrition for her growing baby. The very best thing that she can do for her future child throughout her pregnancy is to ensure that she is eating healthy snacks and meals that include foods that are full of essential vitamins and nutrients.

Did you know?

According to the American Pregnancy Association, healthy eating is absolutely necessary and critical to a baby’s growth throughout pregnancy. It is important that any mama-to-be refine her eating habits to ensure that she is receiving adequate nutrition for not only the health of her growing baby, but for her health as well. This means eating from a variety of food groups including fruits and veggies, breads and grains, proteins, and dairy products and drinking at least 10 cups of fluids a day.

Luckily for you, many of the nutrients essential to a baby’s development are easy to find in some of your favorite fruits, vegetables, and leafy greens! Adding in a heaping handful of nutrients to your diet has never been easier or more delicious, especially with the recipes that we have put together for you.

Kale Yeah

One of the healthiest leafy greens that you can eat, kale, is super beneficial to the growth of a baby while still in the womb. It is a great source of Vitamin K, Vitamin A, and Vitamin C, in addition to folic acid, calcium, fiber, and iron. If you’re pregnant, one of the best ways to start off the day is with our Green Apple & Kale Smoothie Bowl, an easy-to-prep and delicious meal for breakfast.

Green Apple & Kale Smoothie Bowl

Prep Time: 5 Minutes

Cook Time: 0 Minutes

Our Veggie, Mango, & Pistachio Stir Fry is another recipe that is full of nutrients that a baby needs for development while in the womb and is a perfect meal to put together for lunch or for dinner. The veggies pack a powerful punch in this recipe by providing vitamins A, B6, C, and K as well as folate, fiber, calcium, and more.

Make It Here!

Veggie, Mango, & Pistachio Stir Fry

Prep Time: 10 Minutes

Cook Time: 10 Minutes

If you’re currently pregnant or hoping to grow your family soon, how have you changed your eating habits to get the best nutrients possible to your growing baby? We’d love to hear all of your tips and suggestions for incorporating additional nutrients into your daily eating habits. Take photos of your culinary creations that are perfect for mamas-to-be and share with us on Instagram and Facebook by using #backtofresh!

Make It Here!

If you’re currently pregnant or hoping to grow your family soon, how have you changed your eating habits to get the best nutrients possible to your growing baby? We’d love to hear all of your tips and suggestions for incorporating additional nutrients into your daily eating habits. Take photos of your culinary creations that are perfect for mamas-to-be and share with us on Instagram and Facebook by using #backtofresh!

Easy Meal Ideas for Any Time of Day

One of the most difficult challenges with putting a fresh, healthy meal on the table is when you’re preparing the meal for just yourself. Most recipes that you come across are geared towards serving several people rather than one person. We know that it can make things difficult when you’re preparing more food than you can eat during one meal or if you’re spending hours in the kitchen to cook dinner for one.

We suggest looking for two types of recipes: ones that are quick and easy with just a few ingredients, or a recipe that prepares enough food that you can enjoy leftovers throughout the week. 

Recipes you want to avoid? The ones that call for ingredients that you rarely use, ones that take hours to prepare, and ones that will spoil faster than you can eat the leftovers. Save those recipes for when you’re hosting a dinner party with your friends or when you have family in town.

Breakfast

Our Wake Up to Kale” Breakfast Salad, ready in under 15 minutes, is a great breakfast to prepare for yourself in the mornings. It’s a quick recipe that incorporates many ingredients that you likely already have on hand in your kitchen along with a healthy portion of our Natures Greens® Kale Greens.

Lunch

Ready in under 30 minutes, our Very Veggie Unfried Brown Rice is a healthier version of your favorite Chinese takeout dish. You can customize this recipe to your liking by adding or eliminating particular veggies or by adjusting the amount of each spice that you choose to include. Easily double or triple this recipe to make leftovers that you can dine on later in the week or pack for a healthy lunch option at work.

Dinner

Sit down with an incredibly delicious dinner this week with our Kale Salmon Spring Quinoa Bowl which you can put together quickly after a long day of work. With fresh ingredients like kale and strawberries, and a helping of salmon, this tasty meal is one of our favorite healthy options for dinner.

These cooking for one tips and recipes can help you eat at home more often, help you eliminate food waste from preparing too much food, and will help you choose fresh, healthy options rather than resorting to quick microwave meals for one. Looking for more healthy recipes? Browse through our collection of recipes on our website, http://www.rawl.net/recipes.aspx.

How do you cook for one?

Please share your own tips and tricks for preparing meals for one with us! Show us by tagging us on Instagram @naturesgreens and use #backtofresh. Your tip could be selected and featured on our account!

3 Tips To Better Meals for One PLUS 2 Delicious Recipes You'll Want to Make Soon

Do you make separate meals for yourself that are different from the meals your family eats? Or maybe you like to pack your lunch to bring to work? In either case, meal prepping that involves meals for one can be a bit different than planning multi-serving dishes. Based on the needs of an average healthy woman, here are a few strategies for planning solo meals that help create a healthy balance.

Very Veggie Unfried Rice

Think veggies first

Sandwiches and wraps are easy, but they can be too heavy in carbs and too skimpy on veggies, especially if you won’t be very active in the hours after your meal. Instead, start with a base of greens (like kale that’s been lightly misted with extra virgin olive oil and massaged), raw greens, or oven roasted or lightly sautéed veggies. Aim for about two cups, or two generous handfuls.

Pick a lean protein

Quick options include canned wild salmon, or canned pulses (beans, lentils, or chickpeas) that have been drained and well rinsed. Hard boiled eggs, pre-cooked and chilled chicken breast, or extra lean ground turkey are also healthy choices. For meat, poultry, or seafood, aim for three ounces cooked. That’s about half a can of salmon, or a quarter of a pound of raw poultry. For eggs, go for two. For pulses, stick with a half cup, or use smaller portions of a few different proteins.

Kale Salmon Spring Quinoa Bowls

Choose healthy starches and fats

Some of the simplest healthy starches include instant brown rice, or canned pulses (which serve double duty, since they can count as either a plant-based protein or fiber rich carbs). Oven baked sweet potatoes and cooked whole grains, like corn and quinoa, are also great choices. For beneficial fat, keep it simple. Stick with extra virgin olive oil or avocado oil, fresh avocado, nuts, seeds, nut/seed butters, and tahini.   

Combining these staples in different ways--using the portions suggested--can help you create easy breezy single serving meals that will leave you feeling satisfied, nourished, and energized.

For a few delicious examples of meals for one that take just 15 minutes, check out the Very Veggie Unfried Brown Rice and Kale Salmon Spring Quinoa Bowl recipes at www.rawl.net. And if you’re pressed for time and need that solo meal even faster, here are a few super speedy ideas:

• Drizzle a few handfuls of kale with a bit of EVOO and massage to wilt. Season with a bit of black pepper and sea salt. Top with three ounces of chopped all natural deli turkey slices, a quarter cup of walnuts, and a small, chopped apple.

• Sauté a handful of kale and any other veggies of your choice, such as red bell pepper, tomatoes, onions, or mushrooms in extra virgin olive oil over low heat with a dash of Italian herb seasoning and a pinch of minced garlic. Add a few eggs to scramble, and serve with a half cup of heated canned vegetarian refried beans, and half of an avocado.

What are your healthy go-to meals for one, and how do you incorporate greens? Please tell us about your favorites and take a photo of your culinary creations to share with our community on Instagram and Facebook using #backtofresh!  

How to Mix and Match Foods for Better Meal Prepping

Why Meal Prep?

Meal prepping is a trending behavior, and there are so many reasons why. Devoting time to prepping meals is a smart way to eat healthier, saving both time and money, and gaining control over what and how much you eat.

There is no silver bullet to meal prepping, so if you’re just getting started, sample different ideas to find an approach that feels right for you. Meal prepping can involve making multi-serving meals to portion and store so they’re ready to re-heat and eat. But meal prepping can also mean pre-cooking, or even just pre-preparing ingredients, so you don’t have to start cooking from scratch. 

White Bean and Veggie Chili

Prep on the Weekend

One savvy strategy that works for many people is to prep on the weekend for the coming week. This can be as simple as washing and chopping vegetables so they’re ready to cook, or pre-cooking a number of foods that can later be mixed and matched to create various meals.  

3 Core Meal Component Groups

Veggies

If you’re going to pre-cook several meal components, divide them into three key groups: vegetables, lean proteins, and healthy starches. Veggie prep can be as simple as purchasing ready-to-eat greens to stash in your fridge. You can also dress chilled vegetables or greens in herbed balsamic vinaigrette, pre-make healthy salad dressing so it’s ready to use, or sauté, grill, or oven roast a variety of vegetables to be re-heated when needed.

Lean Proteins

Prepping lean proteins can be as easy as stashing canned beans or wild salmon in the fridge, so they’re chilled and ready to add to salads. You can also cook and store hard boiled eggs, chicken breast, extra lean ground turkey, or seafood. Toss beans, chopped hard boiled eggs or canned salmon with jarred pesto, hummus, or seasoned tahini to pre-make quick protein salads. Or purchase a cooked rotisserie chicken for a meal prep super shortcut.

Healthy Starches

For starches, store pre-cooked whole grains, like brown or wild rice and quinoa, as well as starchy vegetables, including baked sweet potatoes, fingerling potatoes, and oven roasted butternut or spaghetti squash.

Mixing and Matching

When you have these components at the ready, all you need to do is decide how to put them together. For complete meals don’t forget to add a healthy fat, like extra virgin olive oil (EVOO) or EVOO-based pesto, olive tapenade, avocado, nuts, or seeds. For example, toss a generous portion of roasted or sautéed veggies with spaghetti squash and diced chicken breast, served over a bed of greens. Make a grain bowl by topping a small scoop of quinoa with greens, roasted or sautéed veggies, lentils, and drizzle with a spoonful of pesto. Pair a generous portion of grilled veggies with black beans, brown rice, and a side of avocado. Stir fry pre-cut veggies in vegetable broth, seasoned with ginger, garlic, and chili pepper, paired with steamed shrimp over wild rice, topped with sliced almonds.

Another way to meal prep is to make a second meal at dinner time and pack it for lunch the next day. These simple and practical meal prepping solutions can help you avoid poor eating pitfalls and give you the tools to eat healthfully for the long haul.

How do you Meal Prep?

Please share your own tips and tricks--as well as the meals from our website you like to make ahead--as part of your meal prep routine. Show us by tagging us on Instagram @naturesgreens and use #backtofresh. Your tip could be selected and featured on our account!

4 Delicious Ways to Eat Fresh On the Go

With so many activities going on in the spring and summer, nobody wants to waste their daylight hours in the kitchen preparing or eating meals. You’d rather have something nutritious to be able to eat during your child’s baseball game, while playing by the water on your family beach vacation, or on a break during your family bike ride.

We know that you don’t want to fall into the habit of grabbing a quick bite to eat from a fast food restaurant when they need a meal on the go, but we know that many families do. How can you avoid doing that?

Last month, we walked you through the steps of how to meal plan and meal prep on Sunday afternoons to make putting food on the table during a busy week much easier. But did you know that you can easily incorporate a few meals on the go during your meal prep?

Breakfast

Have you ever needed to leave in the morning ASAP, but you really wanted something savory and filling to eat? These delicious Savory Breakfast Mini Egg and Veggie Muffins are clutch to eat when you don't have time to do anything else. Simply take a little bit of your time on the weekend or your days off to make the egg muffins, store in the refrigerator, and heat a couple up each morning to take with you.

Lunch

Nothing says “on the go” quite like A Mason Jar Salad. Make your salad, store it in a mason jar in your refrigerator, and pack it in your lunch box before you leave the house in the morning. When you’re ready to eat it, all you have to do is shake it up to mix! How easy is that? You won’t miss a second of your child’s baseball game and you’ll still get a fresh, delicious meal.

Snack

Most of us struggle to find something good to eat for a snack, especially when we are on the go. We've got a recipe that helps you have something yummy to eat that also gives your body good nutrients it needs to make it to your next meal. Chocolate Cherry Kale Breakfast Cookies are the sweet snack you can indulge on and still feel good about your decision making abilities. Make a batch this weekend and taste your next go-to snack!

Dinner

Sandwiches are a light and healthy way to eat a meal on the go in the evening. Our BKT (Bacon, Kale, & Tomato) Sandwich is a great one to try! Make a few sandwiches and pair them with some fruit or sliced veggies for a great picnic dinner. Enjoy your dinner at the local outdoor family concert series or during a break on your family bike ride after work. No matter where you choose to enjoy your meal on the go, we know that you’re entire family will love it!

Share your meals on the go photos with us on social media using the hashtags #backtofresh and #naturesgreens, and be sure to tag us! We’d love to see what you’re cooking in your kitchen, and how you’re incorporating our meals-on-the-go tips into your week.

4 Simple Steps to Weekly Meal Prep

We know how hectic this time of year can be.

With the weather warming up, the extra hour of daylight each evening, and the flurry of spring-time activities, you want to spend more of your time with your family and friends and less time preparing meals in the kitchen. 

You’re looking for meals that come together quickly at the end of the day, but still provide plenty of fresh, nutritious, and delicious food for your family. The best way to achieve this goal is to take the time to prepare for the week ahead with a couple hours of meal prepping on your Sundays. 

Never meal prepped before? We’ll walk you through the process.

#1: Select your recipes.

What meals are you in the mood for this week? What fresh produce is currently in season? Visit our collection of recipes on our website and find inspiration for what you want to eat during the upcoming week. Take note of the recipes that you know you and your family will enjoy.

#2: Set the menu for the week.

Go ahead and map out your week. Who will be home each night for dinner? Which evenings will you be short on time?What ingredients or meals can you easily prepare ahead of time for the nights you need a quick meal? By setting your game plan, you’re setting yourself up for success. You’ll be able to grocery shop efficiently, cut out the last minute fast food decisions, and eliminate the stress of figuring out what to cook for dinner. Put it in writing and stick it to your fridge for a visual reminder throughout the week of your plan.

#3: Create your grocery list and shop.

Once you know what meals you plan to cook, create your grocery list and shop. You can use an app for your grocery list, such as Our Groceries, to organize your list and to easily have it on hand when you’re shopping. 

Pro Tip: use a delivery service like Shipt to shop at Publix, and save even more time each week without the hassle of going to the grocery store yourself. 

#4: Prepare ingredients and meals on Sunday evenings.

After you’ve completed your grocery shopping, start your prepping. Take a look at each recipe to see what you can prepare ahead of time. Are there dry ingredients that you can measure out? Is there poultry that you can go ahead and cook? What vegetables can you chop and store in your refrigerator? There will be some things that you can’t do in advance, but you’d be surprised at how many items you can go ahead and have ready.

Here’s how we’d meal prep on Sunday for our Mediterranean Collard Greens over Spaghetti Squash meal:

1. Purchase our Versatile Veggies® Diced Yellow Onion and Nature’s Greens® Collard Greens.

2. Measure out all of the dry ingredients, place in small container, and seal. We personally use mason jars for dry goods.

3. Mince the garlic and chop the green bell pepper. Place in small Pyrex container, seal, and store in your refrigerator.

4. Cook the spaghetti squash, remove from the rind, and store in your refrigerator in a sealed container.

When it comes time to prepare dinner, all of your chopping and most of your measuring is complete! Your prep time is eliminated, and you can have dinner on the table in under 15 minutes. How great is that?

What do you plan to do with all of the extra time that you gain during the week thanks to meal prepping?

Share your meal prepping photos with us on social media using the hashtags #backtofresh and #naturesgreens, and be sure to tag us! We’d love to see what you’re cooking in your kitchen, and how you’re incorporating our meal prep tips into your week.

Becoming a Vegetarian is Easier Than You Think + 3 Vegetarian Recipes

shutterstock, #640258210

Go Vegetarian

Did you know? Between six to eight million adults in the United States choose to include no meat, fish, or poultry in their diets according to a Harris Interactive Poll. With the availability of year-round fresh produce and more vegetarian options at restaurants, becoming a vegetarian has become more appealing and accessible in recent years. 

Being vegetarian means abstaining from eating meat and some animal bi-products. Individuals are constantly choosing to live a vegetarian lifestyle for a variety of reasons including:

• Health benefits
• Concern for animal welfare
• Religion

For some individuals, despite the reasons and benefits, it may seem like an impossible challenge to adopt a new way of eating. We believe that it’s possible! Here are a few ways that you can slowly begin to incorporate a vegetarian diet into your daily lifestyle.

Research recipes

Be excited about eliminating meat from your diet! Research new recipes that you want to try, look for ways to incorporate additional protein and iron into your diet, and talk to your friends that have already adopted a vegetarian lifestyle. Visit your local farmer’s market and explore different vegetable options that you haven’t tried before. Take a peek at our recipe collection online for a good source of vegetarian recipes that include plenty of nutrient-rich greens like kale, collards, and mustard greens.

3 Baby Steps To Becoming A Vegetarian

Go vegetarian for a day

Take a baby step this week and plan a day that doesn’t include any meat. Skip the bacon at breakfast, the turkey sandwich at lunch, and the chicken at dinner. Instead, choose to have Sweet Potato Kale Toast (http://www.rawl.net/recipes/sweet-potato-kale-toast.aspx) for breakfast, Modern Pad Thai (http://www.rawl.net/recipes/modern-pad-thai.aspx) for lunch, and Vegetarian Tacos (http://www.rawl.net/recipes/vegetarian-tacos.aspx) for dinner.

Sweet Potato Kale Toast

For your next #ToastTuesday, try this sweet and savory vegetarian toast created by Cynthia Sass, RD.

Get the Recipe Here!

Go vegetarian during the week.

If you liked going meat free for a day, try cutting meat out of your diet during the week. Go for five days, Monday through Friday, without eating any meat, fish, or poultry. Explore restaurants in town to see what vegetarian items you can find on their menus—more often than not, the menu will denote which ones are vegetarian or there will even be a section of the menu completely devoted to vegetarian options.

Go full vegetarian.

If you’re loving your meat free week days, go for a full vegetarian lifestyle! Take meat out of the final two days of your week and embrace vegetarian meals all day, every day.

If you’re adopting a vegetarian lifestyle or enjoying our vegetarian recipes, share your photos with us on social media using #backtofresh #naturesgreens and by tagging us! We’d love to see what you’re cooking in your kitchen and how you’re incorporating our greens and vegetables into your daily diet.

7 Benefits of a Dairy Free Diet

Dairy is a huge part of your life.

Don’t believe us? According to the United States Department of Agriculture’s research, each American consumes 154 pounds of milk per year (nearly 20 gallons!) just through drinking cow’s milk. This doesn’t include the amount of dairy that is consumed through other dairy products like butter, cheese, and ice cream. Milk is produced in all 50 states and from 2004-2014, the United States is the world’s third-largest dairy product exporter. 

shutterstock, #520397872

There are also 270 million dairy cows in the world, per the World Wildlife Foundation. 

Dairy, in the form of cow’s milk, is often one of the very first foods introduced into an infant’s diet.  But it’s also one of the most common food allergies among children and nearly 75% of the world’s population has some degree of a lactose intolerance. What’s the best way to treat either issue? … with a Dairy Free Diet.

What is a Dairy Free Diet and why should you consider one?

A dairy-free diet is a diet that is free of milk and milk products. To go completely dairy-free means  that you are eliminating primary sources of dairy from your diet including milk, cheese, butter, cream cheese, cottage cheese, sour cream, custards, puddings, ice cream, gelato, sherbet, whey, and casein.

If you’re allergic to milk protein or if you have a lactose intolerance, going dairy free might be the best option for you.

What are the benefits of having a Dairy Free Diet?

1. Less Bloating
2. Better Respiratory Health
3. Improved Digestion
4. Clearer Skin
5. Reduced risk of developing cancer
6. Decreased oxidative stress
7. Prevent milk allergy and sensitivity reactions

How can you get your nutrients on a Dairy Free Diet?

By excluding dairy products from your diet, you are putting three critical nutrient intakes at risk: calcium, potassium, and magnesium.

One of the very best ways to ensure that your body is getting the amount of calcium that it needs is by consuming calcium rich foods. You can supplement your diet with leafy green vegetables like collard greens and kale, with vegetables like broccoli and okra, and with oranges. You can also choose to drink a milk substitute like goat’s milk, coconut milk, or almond milk.

1 cup of Collard Greens contains nearly 25% of the recommended Daily Value nutrition intake.

Now what?

Now that you know what a Dairy Free Diet is and why someone might choose to go dairy free, here are a few recipes to help get you started on adding more calcium rich foods into your daily diet:

• Dairy Free Creamed Kale - with coconut milk, kale, and sliced almonds, you’re getting plenty of added calcium to your diet with this recipe
• Vegan Cooked Collard Greens - collard greens are a wonderful source of calcium
• Fruity Broccoli Salad - both the broccoli and the mandarin oranges are providing you calcium in this recipe!

If you’re planning to explore a Dairy Free Diet, there are a multitude of benefits, especially if you are allergic to milk protein or  if you are lactose intolerant. Just make sure that you are adding calcium rich foods into your diet to make up for what you would typically receive from dairy!

Got (Plant) Milk? Tips on How to Live Dairy-Free

image from shutterstock , #356792147

Whether you’ve decided to go dairy free due to an allergy or intolerance, a desire to eat fewer animal-based foods, or simply as an experiment to see how your body responds, there are a few things to keep in mind.

How do I make sure I am eating or drinking enough calcium and protein?

For many people dairy is a key source of protein, and calcium, but it’s not the only source of these nutrients. One cup of cow’s milk provides 8 grams of protein, an ounce of cheese contains 6-7 grams, and a plain single serve container of Greek yogurt or a half cup of cottage cheese can supply up to 15 grams. Dairy foods also generally provide 15-30% of the daily recommended calcium intake per serving. 

If you’ve been relying on dairy for these nutrients, and you’re now omitting dairy from your diet, be sure to include alternative sources. For example, two ounces of sardines canned in water provides 11 grams of protein and 15% of the recommended calcium intake. A half cup of canned white beans contains 8 grams of protein and 8% of a day’s calcium needs. An ounce of almonds supplies 6 grams of protein and 8% for calcium.

Dairy free “milks” made from plants, such as almond and coconut, are also commonly fortified with calcium, and can provide up to a third of your daily needs per cup. Plant milks are typically low in protein, however, so be sure to read Nutrition Facts labels on packaged foods to be clear about which nutrients they supply.

What will I do without butter and cream for my recipes?

When preparing meals, snacks, or recipes, there are several simple substitutions for dairy-based ingredients. Instead of butter for sautéing and cooking you can opt for virgin coconut oil or extra virgin olive oil (note: coconut oil works well when you want to mimic the richness of butter). Spread whole grain toast with almond butter or mashed avocado in place of dairy butter. Make creamy sauces, soups, and casseroles using almond or coconut milk as a base, thickened with pureed cauliflower. Dips and heavier sauces can be made with tahini (sesame seed paste), or pureed white beans, and flours made from chickpeas or fava beans work well as thickeners. Mashed cannellini beans seasoned with extra virgin olive oil, garlic, and herbs offer an excellent replacement for cottage cheese in Italian recipes, like veggie lasagna. In omelets or tacos use sliced or chopped avocado in place of shredded cheese. Garnish cooked veggies and pasta dishes with chopped nuts or pumpkin or sunflower seeds in place of cheese. These days you’ll also find dairy free versions of yogurt, kefir, and even ice cream at most mainstream grocery stores made from plant-based milks.

Any recipe suggestions?

To experiment yourself check out the dairy free recipes on our website http://www.rawl.net/recipes/dairy-free . You’ll find creamy smoothies, dips, casserole, pancakes, and even chocolate truffles and pudding made without a drop of dairy. If you give them a try please share your feedback. Or let us know what your favorite trick is for swapping out dairy ingredients, or why you’ve opted to go dairy free.   

The Reasons Why People Are Choosing A Gluten-Free Lifestyle

If you are like us, you might be a little confused at what you can and can't eat these days. Is there a healthier way to eat and live? Are there tangible benefits to living a certain lifestyle? In 2018 we are going to explore these questions, specifically as it relates to gluten-free, dairy-free, and vegetarian lifestyles, and provide recipes that you can use for each of them. Let's dive into our first topic: gluten-free.

(Exclusive gluten-free recipes at the bottom of the post!)

The basics

Gluten-free is one of the trendiest lifestyles and dietary changes being made currently. You cannot go into a grocery store or a restaurant now that doesn't have a gluten-free section or offering in the aisle or menu, respectively. So why is it so popular? 

First, we need to know the answer to the question: what is gluten? According to the Mayo Clinic, gluten is protein found in grains such as wheat, rye, barley, and a hybrid of wheat and rye called triticale. Essentially, gluten gives dough its elasticity and helps hold it together while it is being made. Now that we know what gluten is we can move onto the next pressing question: why is it bad for some people?

The bad

Our bodies’ immune systems function something like this: recognize the difference between what belongs and what is foreign, then attack the foreign. However, many people suffer from autoimmune diseases. One such autoimmune disease is "celiac disease" (CD), caused by consuming gluten. Advocacy group Beyond Celiac states that about 1% of the US population has celiac disease. 

"Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time this damage prevents the absorption of nutrients from food." -- Mayo Clinic Staff

Clearly, people that suffer from celiac disease need to avoid gluten. However, what about people that do not have celiac disease? Why are they opting for gluten-free?

Gluten Intolerance vs. Gluten Sensitivity vs. Wheat Allergy

The Gluten Intolerance Group explain the three most common diagnoses and what they each mean. Gluten intolerance is diagnosed as celiac disease. The only way to treat celiac disease is to practice a 100% gluten-free diet. Gluten sensitivity, or non-celiac gluten sensitivity (NCGS), is hard to diagnose as it shares many of the same characteristics of celiac disease and there is no true test developed yet. The only way to identify it is to rule out an autoimmune reaction and a wheat allergy. Finally, a wheat allergy is specific to a rejection of a protein found in wheat, but other gluten from non-wheat sources is okay to eat.

What foods can I eat if I am gluten intolerant or have a gluten sensitivity?

Several different organizations list the foods that you can and cannot eat. We will assemble the highlights here, but if you have a gluten intolerance or gluten sensitivity, you need to do comprehensive research as well as consult with your doctor on an appropriate diet.

1. Allowed fresh foods

• Fruits and vegetables
• Beans, seeds and nuts in their natural, unprocessed forms
• Eggs
• Lean, nonprocessed meats, fish and poultry
• Most low-fat dairy products

1. Avoid all food and drinks that contain the following

• Wheat
• Barley
• Rye
• Triticale
• Oats (in some cases)

(From the Mayo Clinic Staff)

Gluten-free alternatives

• Amaranth
• Brown, white and wild rice
• Buckwheat
• Almond meal flour
• Coconut flour
• Corn
• Cornstarch
• Guar gum
• Millet
• Pea flour
• Potato flour
• Potatoes
• Quinoa
• Sorghum
• Soy flour
• Teff

(From Beyond Celiac)

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Another great source for information and recipes is The Gluten-Free Goddess' blog. Karina Allrich writes about what she knows from her own life experience, shares practical ways to live gluten-free, and many tasty recipes.

I am not Gluten Sensitive but I think going gluten-free will improve my health

This is a hot topic right now, as an increasing rate of people who do not have a gluten intolerance are opting to go gluten-free. Among the biggest drivers is a growing suspicion on the potential adverse health affects of consuming gluten. If you do believe that you are suffering from a gluten intolerance, you should consult with a doctor and be tested. Always consult with a medical professional before making significant lifestyle changes. 

Adding fruits and veggies to your meals on a gluten-free diet

As you may know, fruits and veggies are really good for you. They have amazing nutritional properties that our body systems need daily to function. Another great thing about produce: its naturally gluten-free. Regardless of the lifestyle you choose to live, it's probably a good idea to keep fresh fruits and vegetables as a fixture in your diet.

White Bean Kale Cauliflower Casserole

Let's face it. It can be a challenge to get our friends or family to get on the gluten-free train with us. However, serve this delicious recipe from registered dietitian and best-selling author, Cynthia Sass, and your loved ones will be clamoring for more yummy dishes from you! Featuring fresh kale, cauliflower, lemon juice + zest, tahini, and white beans. Estimated prep + bake time is 35 minutes.

Click Here for the Recipe!

Pinto Bean and Collard Omelet

A Tex-Mex omelet recipe from Cynthia Sass, RD and best-selling author, is full of that southwest flavor you crave. The best part? When you make this for breakfast or brinner ( breakfast for dinner), you are giving your body an excellent source of protein. Also, those veggies aren't in their just for their color. The nutrients found between those veggies will add a healthy portion to your daily needs, and give your body the tools it needs to support itself.

Click Here for the Recipe!

Slow Down and Enjoy the Holidays!

Celebrating with friends, family, and co-workers throughout the holidays is truly special. But it can also be a challenge if you’re trying to eat nutritiously. The truth is, you don’t need to avoid every indulgence in order to be healthy. After all, some of your favorite can’t-live-without treats may only be available this time of year. But being deliberate about how you approach your food choices is a savvy way to sail through this holiday season feeling both satisfied and balanced.  

You’ve probably heard this before, but it bears repeating – don’t go to a party or get together hungry. Before you head out snack on something filling, like a quarter cup of nuts or a handful of raw veggies. The notion of “saving up” calories for a big meal backfires, because it’s counter to how your body operates. Much like how a car uses gasoline to fuel the miles to come, your body prefers evenly spaced out meals to best meet its energy needs. Starving all day then binging at night is like trying to drive your car on empty and then filling the tank after you arrive at your destination – it just doesn’t make sense. 

A healthier approach is to eat normal, healthy meals throughout the day, then strategize at your party or special event. First, choose your splurge item. Of all the indulgent goodies, what’s really going to satisfy you? Whether it’s a slice of pecan pie or a buttery mound of mashed potatoes, enjoy it, and build the rest of your choices around your splurge. Aim to include a lean protein, like turkey breast or seafood, and a generous portion of veggies and/or salad. For other items, like rolls, starchy sides, and appetizers, rank before you reach. Think of a scale from 0 to 5, with 0 being meh and 5 being can’t pass up. If something doesn’t rate at least a 4, you’ll probably feel fine forgoing it.  

If you aren’t sure if there will be lighter choices available, bring something to share. A veggie and hummus tray is always a good bet, or try our recipe for healthy but flavorful veggie stuffed mushroom caps. The idea is to end the meal feeling full, but not stuffed, satisfied, but also energized. This happy medium end point feels so much better, both physically and mentally, than either dieting or overdoing it. 

Finally, slow down while you eat, and enjoy every morsel. Try to put your utensil down between bites, take breaths, and remain mindful of both your food and your fullness level. Eating while distracted can easily lead to losing track of how much you’ve even, or how full you feel. And this is interesting – groups who dine together tend to eat at the same pace. Try an experiment and consciously become the pacesetter. And when you feel you’ve had enough, stop eating, even if that means not cleaning your plate. Regardless of what anyone else is doing, you can empower yourself to enjoy the holidays in a way that feels just right for you, and that’s a real gift.

Here Come the Holidays!

The holiday season is great for togetherness and spending time with family and friends. For many, it can be the start of weight gain and unhealthy eating habits. Do not worry! The holidays don’t have to be a constant struggle with your health. We are here to give you tips to help you balance your food and fun while staying healthy and happy this holiday season.

1. Incorporate more greens

Add your favorite leafy greens to your mealtime selections. Use chopped greens in your morning yogurt or smoothie, add them to a lunchtime batch of soup or chili, or cut your dinner side of rice or pasta in half and fill the rest of your plate with sautéed greens.

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2. Portion control

Dish your own plate and place small portions of your favorite holiday foods on it. Controlling your portion size should eliminate overeating.

3. Stay hydrated

Drinking water will keep you hydrated and curb your cravings.

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4. Don't Skip Meals

Do not avoid food all day to save room for a great holiday dinner.  Starving yourself all day may cause you to overeat! Eat a good breakfast and lunch before hitting your holiday dinner party. Be sure to include protein with each meal to help balance your blood sugar and help you get through the day.

5. Be a realist

The holiday season is not the time to lose weight. Rather than try to lose weight, work on maintaining your current weight and set up healthy eating habits. The New Year is right around the corner! January will have less temptation – a great time to start setting those weight loss goals.

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Let the time of togetherness be your focus this holiday season. If you overeat at one meal, do not beat yourself up. You will not gain weight from that one piece of pie –healthy eating is a process and we are here to help guide you in your Back to Fresh journey!

Let's Get Together!

For many people fall is the start of an indulgent eating season that begins with Halloween treats, and continues straight through New Year’s Eve. But autumn is also a perfect time to take advantage of the abundance of healthy fare that makes this season special. A few of my favorites are apples, pumpkins, and greens.

Source: WP Rawl

Fresh, seasonal chopped apples can be whipped into a smoothie, or added to cinnamon oatmeal. Stir finely chopped apples into pancake batter, enjoy them sliced, dipped into almond butter, or sauté apples in lemon water, along with ginger, topped with a crumble made from oats, almond butter, maple syrup, and apple pie spice. Fresh sliced apples make a delicious addition to entrée salads, cooked cabbage, and stir frys. Shredded apple can also be folded into burger patties or meatloaf recipes. And for a healthy treat, try my recipe for kale and raisin stuffed slow cooker apples. 

Source: WP Rawl

After carving a fresh pumpkin, the roasted seeds make a healthy snack, or topping for cooked veggies, salads, fish, beans, and lentils. Fresh roasted pumpkin flesh, seasoned with coconut oil, maple syrup, and pumpkin pie spice, also makes a nutritious, satisfying side dish. And unsweetened canned pumpkin makes a perfect addition to smoothies, oatmeal, hummus, or chili.     

Greens, a year round superfood, come to life in all new ways this season. Try my recipe for super green party dip, and a variety of fresh and cooked dishes, from coconut collard crisps, to lentil, yam and kale stew, and salmon mustard greens salad. Give your green smoothie some fall flare by blending kale with ingredients like ripe pear, ginger, and maple syrup.

Source: WP Rawl

Make healthy eating a priority this fall, and you’ll be able to enjoy your favorite can’t-live-without splurges, without compromising your health or packing on any unwanted seasonal pounds.