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Post-Training Snacks for FRESH 15

Post-Training Snacks for FRESH 15The fourth annual FRESH 15 will be here soon, and if you plan to run the race, you may be working toward longer distances during your training runs. As you increase exertion and distance, it’s important to properly refuel after a long run.

Nutritionists with Running Magazine recommend a high-protein snack within 30 minutes of running. After a six-mile run, eat an apple paired with a healthy fat, like cheese or almond butter. This will help replenish amino acids that are needed for your muscles. Also, the fruit and fat combo increases blood glucose levels to provide energy to your cells.

After a longer run between 7 and 10 miles, have a mini meal that includes protein, fat and carbohydrates. Egg or tuna salad on whole-grain toast is a good choice.

Also, stay hydrated by sipping on water throughout the day, and try to drink half your weight in fluid ounces. Snack on fresh fruit and nuts for additional energy.

Some great refueling choices you can find at FRESH include the following:

Full Circle Almond Butter: Made from 100% ground almonds. A great source of protein.

Full Circle Almond Milk: All-natural, rich and creamy non-dairy beverage enriched with calcium and vitamins A, D and E.

Dave’s Killer Bread: Made with whole-grains, certified organic, non-GMO, no high fructose corn syrup and no preservatives. Contains 5 grams of protein and fiber, 250 grams of Omega-3 and 22 whole-grains per serving.

Natural Sea Solid White Albacore Tuna: Ocean-friendly, wild-caught tuna packaged in BPA-free cans. Contains 179 milligrams of Omega-3 fatty acids.

Go Back to School with Homemade Granola Bars

Homemade Granola BarsIt’s back to school time! That means alarms are set, lunches are packed, and all the school supplies are ready to go. Don’t forget the most important part – breakfast!

Everyone knows that it’s the most important meal of the day, but it’s often the meal where poor choices affect the way we eat and feel for the rest of the day.

Grabbing a granola or nutrition bar is a popular choice, but you need to read the labels and watch out for preservatives, sugars and high-fructose corn syrup.

When it comes to granola bars, it is easy and inexpensive to make your own. Plus, you know exactly what goes into them, and you can customize the ingredients to fit your taste or health needs.

When selecting ingredients, look for the following:

  • Brookshire’s Old-Fashioned Whole-Grain Oats
  • Brookshire’s Fruit & Nut Trail Mix
  • Brookshire’s Sunflower Seeds
  • Full Circle Organic Honey
  • Full Circle Organic Raisins
  • Full Circle Organic Agave Nectar
  • Full Circle Dried Fruit
  • Full Circle Peanut Butter
  • Dried Fruit, Nuts & Coconut Flakes from the Bulk Department

Homemade Granola Bars

2 cups Brookshire’s Old-Fashioned Whole-Grain Oats
1 cup nuts or trail mix
1/2 cup unsweetened dried fruit
1/2 cup Full Circle Organic Honey
pinch of salt

Preheat oven to 400° F. On a large rimmed baking sheet, spread out the oats and nuts. Roast in the oven for 10 minutes. Allow to cool. Coat a pie pan with cooking spray.

In a large saucepan, spray the bottom of the pan with cooking spray. Add the honey. Cook over medium heat without stirring until large bubbles form and the honey begins to darken around the edges. The bubbles will start small and increase to about 3/4 inch in about 2 to 3 minutes. Turn off the heat. Immediately pour the oats, nuts, dried fruit and pinch of salt into the pan. Spray a spatula with cooking spray, and stir the mixture until completely coated with honey.

Quickly press the granola into the pie pan. Place in the refrigerator, and allow to cool for 1 hour. Cut into wedges, and wrap in plastic wrap. The granola bars can remain at room temperature for up to five days, or they can be frozen.

View this recipe to print or add items to your shopping list.

Mother Nature’s Sports Drink: Full Circle Coconut Water

Full Circle Coconut WaterAn important part of any exercise program is staying hydrated. The fluids lost during a workout or any type of physical activity, especially in high-heat conditions, are important to replace.

Sometimes water is not enough, and many sports drinks are high in sugar, calories or artificial ingredients. That’s why I was excited to discover the Full Circle All Natural Coconut Water. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.

Coconut water has been called Mother Nature’s sports drink, and many athletes swear by it to prevent cramping and dehydration.

Here are a few reasons why I love Full Circle Coconut Water:

  • Low in calories, and naturally fat-free and cholesterol-free
  • Contains more potassium than four bananas and is an excellent source of Vitamin C
  • Coconut water is made up of easily digestible carbohydrates. When you exercise strenuously for an extended period of time, especially in hot conditions, you need easily-absorbed carbs for quick energy and to replace lost electrolytes like sodium and potassium.
  • It has a mildly sweet and nutty flavor that is refreshing and thirst-quenching.
  • It has fewer calories, less sodium and more potassium than a sports drink. Ounce per ounce, Full Circle Coconut Water contains 5.6 calories, 1.4 grams of sugar, 44 milligrams of potassium and 2.5 milligrams of sodium.
  • Plain coconut water can be a better choice for adults and kids looking for a beverage that is less sweet.

So, be sure to grab Full Circle Coconut Water for your next workout. Before and after, it’s a great choice for natural hydration.

Rise & Shine with a FRESH Healthy Breakfast

Maple Hill Creamery Yogurt paired with FRESH Signature Granola Summer has ended and September is almost here. It’s a time to get back into school and work routines. That means early mornings and the daily rush to get out the door.

So, you hit the snooze a few times; that doesn’t mean you can skip breakfast. There are still some great options that are quick, healthy and easy to eat on-the-go when you are short on time.

Maple Hill Creamery Yogurt paired with FRESH Signature Granola is one of my favorite breakfast combinations. Top with a drizzle of honey and some fresh berries, and it’s almost like dessert for breakfast.

Not only is it delicious, but it’s healthy, too. The yogurt is made with milk from 100% grass-fed cows. They are committed to making the highest quality 100% grass-fed, organic, whole-milk dairy products. With a variety of flavors in their cream-line yogurts and handcrafted Greek yogurts, you are sure to find a favorite. They even have drinkables for an on-the-go healthy snack.

The FRESH Signature Granola is made in-house with organic rolled oats, walnuts, organic pumpkin and sunflower seeds, coconut, currants, cranberries, apricots and blueberries. It is lightly sweetened with brown rice syrup and baked in a mixture of cinnamon, nutmeg, allspice, clove, ginger, cardamom, vanilla, orange essence, and canola and sesame oils.

It’s a wonderful mixture of all-natural flavors, and the protein and fiber keep you satisfied and away from unhealthy snacks.

On mornings that are rushed, I pack my yogurt to-go. Simply grab a Mason jar and layer the ingredients – yogurt on the bottom, a drizzle of honey, a layer of fruit and granola on top. It’s easy to eat and will stay fresh in the office refrigerator. You can even make it the night before. With the granola on top, it stays crisp and dry, and whenever you’re ready, there’s a healthy breakfast at your fingertips.

Quest Bars & Chips

Quest Bars and ChipsI have to admit that when grabbing breakfast and snacks on the go, I usually don’t have the time or patience to make the best choices.

That’s why I love finding a product that eliminates the guesswork and, of course, tastes good, too.

Quest Protein Bars and Quest Protein Chips fit all those categories. They are low in fat, carbohydrates, sugar and calories. They also contain no gluten or soy, and they are high in protein.

The chips have 21 grams of protein and come in five flavors – Sea Salt, BBQ, Salt & Vinegar, Sour Cream & Onion, and Cheddar & Sour Cream. They are baked instead of fried and contain high-quality ingredients. These chips offer a guilt-free crunch and savory flavors that make snacking fun and healthy.

The Quest Bars come in 12 flavors, from S’mores to White Chocolate Raspberry. They may taste unhealthy but are full of ingredients that have a clean nutritional profile.

Sweetened with stevia, the bars contain only one gram of sugar and net five grams of carbohydrates. They are high in fiber, contain no gluten and have 20 grams of protein.

These bars not only serve as a snack or meal replacement but also as an ingredient in baked goods. The Quest researchers have created recipes using the bars as a low-carb substitute for sugar, gluten and chocolate. Visit Quest Nutrition to find recipes find recipes for things like blueberry-almond muffins, lemon-coconut pound cake and strawberry cheesecake cookies.

At Quest, it’s their promise to make the quest for clean and healthy eating a delicious and fun experience.

Well and Good: Eat Your Vegetables!

FRESH VegetablesAdding vegetables to your diet can seem like a daunting task…especially if you don’t have fond memories of them from childhood! Vegetables have more health benefits than you may know. Still not convinced? Here are three benefits of eating more vegetables, along with an easy (and delicious) recipe:

You’ll feel full faster and stay full longer. Vegetables contain fiber, which helps bulk up the digestive tract. Because fiber swells when in water, your body will send the “I’m full!” message much sooner. Even adding one serving of broccoli or carrots each day can make a big difference. Full sooner = you eat less. You eat less = less calories. Less calories means weight lost! See? Vegetables ARE good!

Your heart will thank you. Eating a diet rich in potassium can help lower blood pressure. Lower blood pressure means a lower chance of heart attack and stroke! How do I get more potassium, you ask? Try orange vegetables like sweet potatoes and orange peppers and you’ll be well on your way.

Your eyes will see the light. Brightly colored vegetables contain compounds called lutein and zeaxanthin, which help protect your eyes from free radicals formed from toxins in our bodies. These compounds in particular seem to have a protective effect against cataract and macular degeneration. The sooner you can get these compounds, the better…so what are you waiting for? Kale is calling!

Chilaquiles Casserole

1 Tbsp canola oil
1 medium onion, diced
1 medium zucchini, grated
1 (19 oz) can black beans, rinsed
1 (14 oz) can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 tsp ground cumin
1/2 tsp salt
12 corn tortillas, quartered
1 (19 oz) can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat cheddar cheese

1.Preheat oven to 400° F. Lightly coat a 9 x 13 baking pan with cooking spray.

2.Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

3.Scatter half the tortilla pieces in the 9 x 13 pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.

4.Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

Calories Per Serving: 243, Fat: 10 g (Saturated Fat: 5 g, Monosaturated Fat: 4 g), Cholesterol: 23 mg, Carbohydrates: 30 g, Protein: 9 g, Fiber: 5 g Sodium: 338 mg, Potassium: 267 mg

Nutrition Bonus: Vitamin C (23% daily value), Fiber (22% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat

Recipe from EatingWell.

Well and Good: Take My Breath Away

While winter is one of our favorite seasons, it’s also famous for giving some not-so-fun gifts. Dry, cold air can cause airway inflammation and congestion, causing coughs and even runny or stuffy noses. If winter has left an unwelcome gift at your door, the Wellness department here at FRESH has what you need to get well. Our knowledgeable partners can help you find just the right remedy to have you feeling better in no time. Here are a few options you’ll find on your next FRESH wellness visit:

Olbas. This line of respiratory aids is based on essential oils and menthol to clear stuffy nasal passages. One of our favorite Olbas products is the inhaler. Safe for children age 2 through adult, this nifty tool uses vapors of eucalyptus and menthol to clear up the stuffiest of noses. Olbas other offerings include lozenges and bath oil. Olbas brings the power of nature to your nose!

Congest Away. Based on herbs–this offering from Rainbow Light is well known for its ability to clear congested airways. With a combination of Yerba Santa, Xanthium, peppermint and antioxidants like vitamins A and C, this easy-to-swallow tablet will have you breathing easy in no time.

Air-Power. This expectorant, packing a hefty 200 mg of guaifenesin, is known for its ability to loosen stubborn phlegm. From Enzymatic Therapy, Air-Power is free of artificial colors and flavors, corn, dairy, wheat and other common allergens. Enzymatic Therapy is an established, trusted company and a FRESH favorite. It’s a go-to for whatever ails you… and Air-Power is no exception.

Whatever remedy you choose, your FRESH Wellness team is here for you. Stop by and let us show you why we offer the best supplement service in the region!

We’re not doctors! If your cough persists or gets worse, please consult with your physician.

Well and Good: Go Gummy

When you think of children’s vitamins, do the Flintstones come to mind? Believe it or not, there is a wider variety of gummy vitamins than ever before… for kids and adults alike.

Nutrition Now and Slice of Life are two of our favorite adult gummies here at Fresh. They taste great, require no water (thankfully) and they might even bring back pleasant childhood memories! Our gummies come in multi vitamins as well as some single-vitamin lines like vitamin E and B.

So, if your day begins with anxiety about swallowing that big vitamin, or if you’re not taking vitamins because of trouble swallowing, check out the gummy vitamins at Fresh! You’ll be glad you did.

Well and Good: Mix It Up!

With work and kids and extracurricular activities, we are busier than ever these days! And with all these things calling for our attention, it’s hard to keep focused on a sound diet. Many times it seems that driving through the fast food restaurant is the best choice. While that’s not necessarily a bad option some of the time, it’s not a good habit to develop!

Here at FRESH, one of our favorite on-the-go options is Mix One, a meal replacement protein shake. It’s not your run-of-the-mill protein shake: each Mix One contains powerful antioxidants to protect your body and keep your mind powering through the day. And, with great flavors like orange twist, mixed fruit and blueberry vanilla, everyone is sure to find something they love. It won’t break your calorie bank, either: some flavors have as little as 90 calories.

It’s a great idea to keep a couple of these on hand… because skipping meals can not only defeat your weight maintenance efforts, it can affect your cognitive skills as well!

Well and Good: Back to the Basics

Is it me, or does it seem like every time you turn around, there’s a new miracle weight-loss discovery? Not to say that I have a problem with discovery… but seriously?

Instead of changing your current plan every time someone else finds a new one, consider these reminders:

– Consistency is key.
Keep up the good work! It can take time to see results from weight loss efforts. Instead of getting bummed that you haven’t seen dramatic results, think about all the good you’re doing. Change happens from the inside out!

-Don’t get discouraged.
Yes, the people on TV infomercials seem to lose weight at warp speed! But slow and steady wins the race. Give your body time to adjust to the changes you’re making. If you want to lose it and keep it off, a good rule of thumb for results is a weight loss of 1-2 pounds per week. Focus on health!

-Reject the rut!
A rut looks something like this: cottage cheese and tomatoes. Cottage cheese and tomatoes. Cottage cheese and tomatoes! Who wants to stick to that? Not me! If you’re in a rut, come to the FRESH bulk department! You can try hundreds of new foods and spices that will leave you wondering where your rut went!

-Find a friend.
No, I’m not talking about a big purple dinosaur. Everyone needs help from time to time! It’s important to surround yourself with like-minded people with similar goals. Seek out people who have had the success you’re looking for and put their good habits to work in your life.

Bottom line: You can do it! It might be challenging, but it will be well worth it!

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