Fast, Healthy Meals Delivered by 80Fresh

Do you strive to cook healthy meals for you and your family but can’t find the time? Prep-ahead, meal delivery companies have become quite popular. Triangle Nutrition Therapy has been happy to work with a brand new meal-delivery company, called 80Fresh.

They are a local company, and provide fresh, simple and healthy meals straight to your home. We have worked with 80Fresh to provide healthy ingredients and calorie controlled options to customers. Meals contain less than 600 calories, contain adequate sources of protein, healthy carbs, and vegetables, and are reasonably priced. There are options for vegetarian, Paleo, low carb, high protein, and gluten free diets!

If you think eating good, healthy, home-cooked meals requires too much time to plan, shop, and cook, or that pre-made diet food is bland and boring (and undesirable), then 80Fresh was created for you.

80Fresh delivers healthy, fresh (not frozen), pre-portioned, pre-prepped, chef-designed meals directly to your home.

pre-made meals delivered to home

80Fresh was founded on the principle that up to 80% of your success in reaching health and fitness goals is determined by your diet. We hate the term ‘diet,’ however, because it implies a short term change, so our mission is to help you develop and/or maintain healthy, sustainable eating habits. To make it easier for you, we take care of 80% of the work by creating, prepping, and portioning meals that are engineered to deliver the nutrition you need with the taste and comfort you crave. Everything is delivered directly to you in an insulated, refrigerated box and takes less than 20 minutes (and minimal cooking skills) to fully prepare.

Just go to 80fresh and order from our online menu, and they do the rest!

If your life is busy, or you just don’t like meal-planning, shopping, and cooking all the time, order from 80Fresh today to start maximizing the results for your diet and exercise.

Order cutoff is midnight on Tuesday for delivery the following week, and make sure to select Ashley Acornley in the bottom right of the shopping cart next to “who helped you?” Thanks, and we hope to serve you soon!

How to Build a Better Salad!

There are so many ways to create a salad. If you’re bored with the traditional lettuce and croutons in your salad, you’re missing out on important nutrients, and the fun! Here are six tips to build a creative, healthier, and tastier salad.

ingredients for a healthy salad

1. Steer Clear of the Iceberg
It’s one of America’s most eaten foods, yet iceberg has little flavor and almost no nutritional value. Instead, try adding one or more of the following dark leafy greens to your bowl. All of these lettuces are packed with fiber, vitamins, minerals, and antioxidants. If some are new to you, give them a try! Mix them up for variety.

  • Boston bibb
  • Radicchio
  • Baby spinach
  • Arugula
  • Kale
  • Watercress
  • Red and green leaf
  • Frisee
  • Endive
  • Mache
  • Escarole

2. Color it Up
Take advantage of having a salad as a meal and maximize your nutrient intake. Power up your salad by mixing in a variety of colorful vegetables. For example, toss in red, yellow, or green peppers, onions, broccoli, tomatoes, snap peas and cabbage. Eat them raw, grilled, or roasted, the choice is yours. Fruit is a great addition to a salad as well. Try tossing in apples, blueberries, strawberries, or grapes for a yummy burst of flavor. The more colorful, the better fiber and antioxidant value you are adding to your salad!

3. Power Up The Protein
Adding protein to your salad will help fill you up and keep you satisfied longer, and can help to prevent blood sugar crashes later in the day.
Build a Better Salad

Choose lean sources of protein such as:

  • Turkey
  • Chicken
  • Tofu
  • Tuna
  • Salmon
  • Shrimp
  • Cheese
  • Hard-boiled eggs

4. Toss in Chewy Whole Grains
Carbohydrates provide energy and if balanced appropriately, can help to manage blood sugar and insulin levels. Toss in carbohydrate foods that are low in glycemic-index (GI) and won’t spike up your insulin. Typically low GI types of foods are whole grain and unprocessed, and contain fiber and protein. Examples include:

  • Black beans
  • Kidney beans
  • Chickpeas
  • Cooked quinoa
  • Cooked wheat berries
  • Cooked farro
  • Whole wheat pasta

5. Don’t Ditch the Fat!
Foods with fat in them don’t raise blood sugar and insulin levels like carbohydrates do, and help you feel full and satisfied with meals. Fat-containing foods, especially unsaturated ones like nuts and seeds, provide numerous health benefits. The following are some examples of some healthy fats to toss into your salad. Since they are high in calories, keep them to one or two servings per meal:

  • Olives
  • Peanuts
  • Cashews
  • Almonds
  • Walnut
  • Hemp seeds
  • Sunflower seeds
  • Avocados

6. Limit your Dressing
Store-bought salad dressings are loaded with sugar, fat, and salt, not to mention additives. As a healthier alternative, use heart healthy olive oil mixed with vinegar or drizzle flavorful balsamic vinegar on to your salad. Or, try making your own homemade dressing. Remember that a little dressing goes a long way. A typical serving size for dressing is 2 tablespoons.

With the abundance of fresh, local fruits and vegetables this summer, its’s the perfect time of year to enjoy fresh salads.

Quote of the Month: Success

If you feel like you are starting to struggle, remember, success is achieved one step at a time.

I may not be there yet, but I’m closer than I was yesterday. – Unknown

motivation during a diet

Do you have a favorite quote? Please share it here, or on facebook.

Recipe: Avocado Cabbage Carrot Coleslaw

Enjoy this quick and healthy summer recipe for Avocado Cabbage Carrot Coleslaw.

Prep Time: 10 minutes
Total Time: 20 minutes
Yield: 4 servings

quick avocado coleslaw recipe

Nutrition Information: 1 serving (1.5 cups) – 140 Calories, Protein 3.1g, Total Carbs 60.4, Fiber 9.2g, Total Fat 15.3g, Saturated Fat 2.2g, Cholesterol 0g, Sodium 47mg.

Like this recipe? Please feel free to clip and add to your recipe box, download and share it with a friend, or share it on Pinterest!

Adapted from: Food and Nutrition Magazine

Workout Article: Top 5 Pool Workouts

Working out in water is like not working out at all! It is fun, don’t you think?

This exercise is very safe because no joints or bones are forced to bear too heavy a load.
In addition, pool workouts give you better balance, agility and endurance as well as being an excellent confidence boost for anyone who has shied away from exercise in the past; plus, it is a great fat burner too!

workouts in the pool

Water jogging is one of the easiest and more effective pool workouts. At high intensity, this popular exercise can burn 17 calories per minute — more than on land.
However, there are other fun and effective workouts that will keep us moving while jumping into the pool this summer – check this out!

1. Spiderman -> Challenge your core and back muscles!

How to do it: While standing in water at the side of the pool, stabilize your upper body by sweeping your hands back and forth as you run your legs up the side of the pool and then back down to the floor. Do four Spiderman exercises, alternating the leading leg each time you reach the end of one jogging circuit.

2. Pool Plank -> Strengthen your core!

How to do it: Stand on the pool floor. Hold a noodle (long cylindrical piece of foam that floats) vertically in both hands. Press it straight down into the water and lean forward until your body is on an even incline. Try to keep yourself stable for 1-2 minutes.

3. One-Legged Balance -> Improve your balance while strengthening your core and leg muscles!

How to do it: Standing in waist-high water, lift your left knee up and place the middle of a noodle under your left foot. Keep your hands by your side and balance with your left foot on the noodle for one minute. Then move your left knee out to the side and balance for another minute. Switch legs and repeat with the right knee lifted and the right foot resting on the noodle.

For an extra challenge, lift both arms up over your head as you balance.

4. Fly Backs -> Improve posture while strengthening arms, upper chest and back muscles.

How to do it: Start in a lunge position with your right knee bent and your left leg extended straight behind you. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides, then return them to the starting position to complete one repetition. Do four sets of 8-15 reps, switching the forward leg each time you lunge.

5. Cardio Core Ball Running -> Core, core, core

How to do it: Hold the ball with both hands directly in front of your navel. Run across the pool as fast as you can for one minute. Rest for 30 seconds, then repeat three more times, increasing speed through each repetition.

To get the most of your water workout, follow these tips:

  • Don’t go deeper than waist-high. That way your feet will have good contact with the pool floor and your leg muscles will be able to support some of your weight.
  • If possible, wear water shoes to improve traction and webbed gloves to add resistance and intensity to arm movements.
  • Drink lots of water during and after your workout- just because you are emerged in water does not mean you’re not perspiring!

Introduce some variety, and fun, into your summer exercise routine with these 5 top pool workouts, and let me know how it goes!

Tips to Stay Hydrated this Summer

Now that summer is in full swing, here are 5 tips to help you beat the heat and stay hydrated!

tips for getting enough water1. Start your day with a BIG glass of water.

Make it a goal to start each day by drinking a full glass of water to get a head start on your fluids. Try putting a glass of water by your bed to drink right after you wake up.

2. Get a water bottle and refill.

A water bottle is the most successful and practical way to complete your fluid goal! Refill your 16 oz. water bottle three times a day to get at least 1500 ml or 50 oz. of water. Take it with you everywhere and exercise your arms at the same time; remember that you can use water bottles as weights too!

3. Make it more interesting!

If you’re tired of plain water, flavor it adding some fruits, vegetables or herbs. These will not just add incredible flavor, it will provide the nutrition that helps keep your metabolism moving throughout the day. Some infused water combinations include some berries, cucumbers slices and fresh mint leaves or just a few blueberries with citrus such as sliced oranges or lemons. Go ahead and create your own favorite combinations.

4. Start a hydration journal.

Just like a food journal, write down how much water you are drinking up and keep on track with your daily goal.

5. Give yourself extra fluids.

Make sure to drink extra fluids during exercise, especially if you’re exercising outdoors or in a really hot weather. Even if you are not sweating a lot, it is important to replace those fluids to prevent dehydration.

Did we miss anything — what are some of your tips on staying hydrated during the hot summer months?

Quote of the Month: Mind over Matter

Please feel free to pin and share our inspirational quote for this month.

Once you control your mind, you can conquer your body. – Anonymous

motivational quotes to stay healthy

Do you have a favorite inspirational, or motivational quote? Share it with us below, or on facebook.

Zucchini Ravioli Recipe

Zucchini Ravioli

fast healthy zucchini meal

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Yield: 4 servings (about 20 ravioli)

fast healthy summer meals

Adapted from: Sumptuous Spoonfuls
Nutrition Information: 5 raviolis – 265 Calories, Protein 17g, Total Carbs 11.8g, Fiber 1.8g, Total Fat 11g, Saturated Fat 6.7g, Cholesterol 38.4 mg, Sodium 261.4 mg.

*Not included on nutrition information.

Yoga for Weight Loss

Yoga’s deep breathing and slow poses or asanas promote calorie burning and muscle strengthening while forging a strong mind-body connection; this incredible relationship will help our body making us more aware of what we eat and how it feels to be full.

Also, our mood and anxiety levels are improved by slowing us down mentally. Practicing this complete exercise, also recognized as a physical therapy routine will increase our sensitivity to inner signals such as hunger, satiety and cravings.

Yoga can help with weight loss by activating the parasympathetic nervous system, which regulates breathing, digestion and hormones; it basically accelerates our metabolism by stimulating endocrine glands that regulate the metabolic rate. Calories burned during yoga vary from 180 to 360 per hour depending on the type of yoga we practice. Remember that the deep breathing techniques heat our body up inside helping to flush out toxins, water weight and boost performance of the lymphatic system and organs.

THE FAT-MELTING ASANAS

1. Shoulder Stand Pose

yoga for weight loss

2. Fish Pose

yoga for weight loss

3. Lengthening Child’s Pose

yoga for weight loss

4. Cobra Pose

yoga for weight loss

5. Down-facing Dog and Upward-facing Dog Poses

yoga for weight lossyoga for weight loss

Yoga will help our body to burn calories while just breathing deeply and consciously. Give it a try!

Mindful Eating for Weight Loss

When it comes to eating, we may automatically think that mindfulness refers to go on a diet, or giving up what we love to eat; guess what? It’s much more than that!

Mindful eating is about experiencing food more intensely, especially the pleasure of it. Creating this amazing state of mindfulness, we will be able to distinguish between the urge to eat and the emotional impulses taking us to a higher level of consciousness and self-awareness; it is living the moment without judgment. Leaving mindless eating behind us will improve our relationship with food; it will become more intimate, enjoyable and why not, full of excitement.
how to change eating habits

If we develop a very personal relationship with food, we will amplify our volume of body’s cues so we can hear loud and clear when we are hungry and full.

We begin this journey differentiating hunger and satiety. By definition hunger is a sensation that represents the physiological need to eat food; in contrast, satiety is the absence of hunger; it is the sensation of feeling satisfied.

Let’s allow ourselves to identify our hunger levels by being aware of the following signs and symptoms:

1. Starving, weak, dizzy
2. Very hungry, cranky, low energy, a lot of stomach growling
3. Pretty hungry, stomach is growling a little
4. Starting to feel a little hungry
5. Satisfied, neither hungry nor full
6. A little full, pleasantly full
7. A little uncomfortable
8. Feeling stuffed
9. Very uncomfortable, stomach hurts
10. So full you feel sick

Now that we have been introduced to satiety and hunger, we are ready to listen to what our body is telling us. Let’s get prepared! Reserve time for each of your meals, turn off the TV, put away the newspapers, books, magazines, laptops or smart phones and let’s give ourselves a moment of peace, as well as the opportunity to establish an intimate connection with the food we’ve decided to eat.

Put that into practice and you’ll see how fast your relationship with food improves!

Quote of the Month: Don’t Give Up!

Please enjoy, and share our inspirational quote for this month.

Don’t give up. Don’t ever give up. – Jim Valvano

inspirational-quotes

Do you have a favorite inspirational quote to share?

Eat’in Right Around Raleigh at Sassool

As many of you know, Triangle Nutrition is in the midst of creating a new blog to help our clients make healthier options when eating out, called “Eat’in Right Around Raleigh.” 

The triangle area has so many unique and delicious restaurants, and we want to support restaurants that provide local, fresh, and homemade foods! Our blog will feature many of Raleigh’s most popular restaurants, and include information on the healthiest items to choose on the menu. This will be a great reference for the frequent girls nights, date nights, or sporting events. If there are any special requests, please let us know, we would love to haveour clients involved!

eating healthy Sassool in RTPThe first restaurant that Tracy and Ashley visited was Sassool, a Mediterranean restaurant and market located off of Strickland Road in Raleigh. Sassool is family owned and operated, and is the sister restaurant to Neomonde. We had the pleasure of eating lunch with Simone Saleh, the assistant general manager of Sassool. We learned a lot about their company’s history, food preparation, and nutritional information. I am happy to say that there are plenty of healthy options to choose from at Sassool!

Sassool is a family – owned cafe, bakery and market serving authentic Lebanese and Mediterranean cuisine in a fast and casual setting. In addition to fresh, healthy Mediterranean fare, Sassool offers a wide selection of specialty groceries and baked goods. Formerly known as Neomonde Café & Market, Sassool rebranded on May 11, 2014 to honor the owner’s mother, Cecilia, for the authentic recipes that she brought with her when she immigrated from Lebanon with her family to Raleigh in the 1970s. The name of the restaurant, Sassool, is the nickname that Cecilia was called by her father when she was a child.

Sassool offers fresh meals, daily specials, and catering services. Their most popular daily special is the Chicken and Bechamel pasta, served on Fridays. They have a variety of protein, sandwiches, pies, and platters to choose from. What I found wonderful about their restaurant is the flexibility to dine in or take meals to go! This is a great option when there is no time to cook at home! There is also a grocery attached to the store, in order to purchase additional ingredients. In addition, all dishes are coded for special diets and allergies. For instance: vegetarian, vegan, nuts, gluten free, eggs, and dairy are the most common codes found on their dishes.

While visiting the restaurant, I tried the mediterranean chicken salad, kale salad, roasted beet salad, sweet potato salad, and hummus with pita.

My absolute favorite dish is the Super Salad, filled with kale, quinoa, kidney beans, black beans, chickpeas, celery, and spices…..yum!

We will be serving this delicious salad at all of our upcoming health fairs. Sassool makes it simple to eat healthy!

At Sassool you can always count on finding fresh and healthy cuisine that can fit into any diet. For more information, visit the website, or Facebook page “Sassool Mediterranean Cafe”.

Sesame Sugar Snap Peas with Carrots & Peppers

Sugar snap peas are a bright, crispy, and a light food to snack on during the springtime months, because they are in full season then.

healthy recipe for summer vegtables

Servings:
4 servingsSesame Sugar Peas with Carrots & Peppers
Serving Size: 3/4 cup
Preparation Time: 20 mins

Nutrition Facts:
Calories:80
Total Fat: 4 g
Saturated Fat: 1 g
Monounsaturated Fat 2 g
Sodium 168 mg
Carbohydrate 9 g
Fiber 3 g
Protein 2 g
Potassium 220 mg

This colorful combination of sugar snap peas, red bell pepper and carrot make this Asian flavored side dish a pleasure to whip up for a weeknight dinner. Don’t forget to clip & save this recipe, and share it with a friend!

5-Minute Fitness Fixes

Does your current schedule leave you no room to hit the gym for 30-60 minutes daily? Try incorporating “5-Minute Fitness Fixes” burst cardio and body weight blasts into your daily routine, and burn major calories!

quick daily exercises

Carving 5-10 minutes out of your day to increase your heart rate and focus on strength can burn about 100 calories.

Over time, this can really make a difference! Check out some of the moves below and start doing short burst exercises today!

Body Weight Blast!

Perform each bodyweight exercise for 1 minute, and immediately proceed to the next exercise.

1. Lunges: find a clear space and walk smoothly in long strides, extending your front leg until your thigh is parallel to the floor. Keep your front knee directly over your ankle and your back leg straight. Muscles worked: quadriceps, hamstrings, glutes, calves.

2. Tricep Dips: find a weight bench or chair with an edge thin enough to grip securely. With your back to the bench or chair, grab the edge and bend your knees, supporting your weight with your arms. Keeping your back as close to the edge of the chair or bench as possible, lower yourself as far as you can and then come back up, keeping your knees bent. Muscles worked: Chest, triceps.

3. Squats: stand with your feet shoulder-width apart, your arms at your sides. While tightening your abs and keeping your back straight, slowly bend at the knees and lower your body until your thighs are parallel to the floor, or as close as possible. Bring you r arms up for balance. Hold for one second, then slowly straighten your legs. Muscles worked: Thighs, glutes, calves, abdominals.

4. Pushups: begin in plank position, your torso elevated and your shoulders aligned with your arms. Keep your body in a straight line down to your feet, with your toes on the floor. Lower your body as close to the floor as possible on your descent, then press your body back up until your arms are straight. A modification of this exercise is to push up from your knees. Muscles worked: Chest, triceps, abdominals.

5. Bicycle Crunch: lie face up and place hands behind your head, lightly supporting it with your fingers. Bring your knees in to your chest and lift your shoulder blades off the floor without pulling on your neck. Rotate to the left, bringing your right elbow towards your left knee as you straighten the other leg. Switch sides, bringing your left elbow towards your right knee. Contin ue alternating sides in a “pedaling” motion. Muscles worked: abdominals, obliques, hip flexors.

Cardio Blast!

Perform each of these exercises for the designated amount of time. Repeat twice for an extra metabolic boost!

Fast Feet- 1 minute
Plank n’ Saw- 30 seconds
Squat and shoulder press- 1 minute
Plank ‘n’ Saw- 30 seconds
Half Jacks- 1 minute
Plank n’ Saw- 30 seconds

Have fun incorporating these quick, 5-Minute Fitness Fixes into your daily routine, and let us know how it goes!

5 Simple Recipes – 5 Ingredients or Less!

Want to eat healthier, but short on time? Try a few recipes from a slow cooker cookbook, or a 5 ingredient or less cookbook. They can be healthy, simple, and delicious!

Try these 5 yummy recipes out for this week’s lunches and dinners!

fast healthy family meals
Heirloom Tomato Salad

Ingredients:
• 4 heirloom tomatoes
• 1 tablespoon olive oil
• 2 table spoons balsamic vinegar
• 1 bunch basil

Directions:
– Slice tomatoes
– Sprinkle with salt and pepper.
– Pour olive oil and vinegar over tomatoes
– Top with basil leaves
_______________________________________________________

Salmon Orzo Salad

Ingredients:
• 1 pound asparagus
• I cup cooked orzo
• 1 skinless salmon filet
• I cup thinly sliced red onion
• Lemon-dill vinaigrette

Directions:
– Boil water. Cook asparagus for 3 minutes
– Broil fish for 5 minutes (or until it flakes easily)
– Combined with all other ingredients and serve
_______________________________________________________

Chicken Avocado Salad

Ingredients:
• 2 ripe avocados ripe and removed from skin
• 2 cups finely shredded chicken
• I red onion finely chopped
• ½ teaspoon garlic powder
• ½ teaspoon onion powder

Directions:
– In a medium bowl mash avocado
– Stir in garlic and onion power
– Stir in chicken
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Lemon Peppercorn Tilapia

Ingredients:
• 1 cup low sodium chicken broth
• ¼ cup fresh lemon juice
• 2 teaspoons of lightly crushed peppercorns
• 2 tilapia filets
• 1 tablespoon melted butter

Directions:
– Combine broth, lemon juice and peppercorn
– Lightly butter hot skillet and cook tilapia on each side for approximately three minutes or until fish easily flakes with a fork.
– Remove fish from pan
– Add liquid mixture to the skilled with brown bits. Reduce to about ½ cup. Stir in melted butter
_______________________________________________________

Baked Italian Chicken with Red Potatoes and Green Beans

Ingredients:
• 1 pound of chicken breast cut into halves
• olive oil
• I packet dry Italian dressing
• 2 pounds red potatoes diced
• two cans French style green beans

Directions:
– Preheat oven to 350
– Grease 9 by 13 baking dish with olive oil
– Divide pan into thirds. Create a section for the green beans, one for chicken halves and the last for the diced potatoes
– Drizzle with olive oil and sprinkle packet of Italian dressing.
– Bake at 350 for 1 hour

Do you have a go-to quick, healthy recipe? Please share it with us on facebook.

Quote of the Month: Success

This months inspirational quote is about the secret to success, from Colin Powell.

Enjoy, and feel free to download and share it!

“There is no secret to success. What exists is the result of preparation, hard work, and learning from failure.”

inspirational quotes

Do you have a favorite quote? Please share it with us here, or on facebook.

Quinoa Chocolate Chip Cookies

Looking for a sweet treat, try out these healthy chocolate chip cookies made with quinoa.

Quinoa is chock full of fiber and protein to keep you feeling full!

Quinoa Chocolate Chip Cookie Recipe

Try this healthy alternative to chocolate chip cookies, and don’t forget to save or print the recipe card (and share it with a friend!)

Having Fun While Exercising Decreases Appetite!

Are you struggling with the idea of keeping your exercise routine fun, motivating, and productive?

If you’re looking to lose weight, consider thinking of your next workout as a fun activity or a well-deserved break, not dreadful “exercise”.

how to get the most benefit from exercising

According to new study from the Cornell University Food and Brand Lab, you will eat less and lose more weight when thinking positively!

This new study was conducted by famous Cornell researcher, Brian Wansink, PhD, director of the Cornell Food and Brand Lab. The study analyzed the eating habits of people after walking 2 km (1.2 miles). One half of the participants were told the walk was purely exercise, while the others were told it was a scenic walk.

Researchers found that those who believed they completed an exercise walk ate 35% more chocolate pudding for dessert than those who had been on a scenic walk. On a different occasion, those thinking they were exercising ate 206 more calories than those who had been told they were on a scenic walk.

According to researchers, the study shows one reason why people in new exercise programs often find themselves gaining weight: new exercisers have a tendency to reward themselves by overeating after a workout!

Therefore, the bottom line for beginner or veteran exercisers is to do whatever you can to make your workout fun. Examples can include playing music, watching a video, or simply being thankful for working out instead of sitting in your office. Anything that brings a smile is likely to get you to eat less!

Chocolate is Good for You!

Chocolate can be surprisingly healthy, and the darker the percentage of chocolate, the greater the health benefits!

Current research has suggested that consuming between 1 to 1.5 ounces of 60% dark chocolate or greater daily can reap some delicious health benefits.

is chocolate good for you
Read on to find some of the healthiest qualities of dark chocolate:

  • Lowers obesity risk: researchers at the University of Copenhagen in Denmark found that dark chocolate is more filling than milk chocolate and can lower cravings from sweet, salty and fatty foods. Participants in the study who ate dark chocolate went on to consume 15% fewer calories than the milk chocolate eaters after they were tempted with pizza two hours later. They suspect the richer cocoa taste sends a stronger signal to the brain.
  • Decreases inflammation: You’re not the only chocolate lover, your gut flora loves it too! Cocoa produces anti-inflammatory compounds in the body that can reduce your long-term risk of stroke.
  • Improves heart health: One square (about ¼ ounce) of dark chocolate each day might lower your blood pressure and reduce your heart attack risk, according to the European Society of Cardiology. Those heart saving benefits are due to flavanols, antioxidant properties that can protect the cardiovascular system.
  • Reduces Anxiety: Chocolate is the ultimate comfort food: eating 1.5 ounces of dark chocolate can reduce stress hormone levels throughout the body.
  • Boosts memory: Flavanols in cocoa have been found to increase blood flow to the brain. Unfortunately, in order to reap these benefits you would need to eat at least seven dark chocolate bars per day.

The next time you are craving chocolate, go ahead and indulge (in moderation, of course)!

Recipe of the Month: Balsamic Chicken

Balsamic Chicken Recipe

Searching for a new recipe to include in your weeknight dinners that is simple, quick, healthy, and delicious? This sounds impossible to find for most people, but this Balsamic Chicken recipe is a super charged supper, filled with a variety of food groups and many super-foods.

quick healthy family dinner recipe

Serve this simple chicken dish with quinoa and sauteed greens, and pack your plate with 8 different super-foods. Enjoy!

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