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5 Tips to Purchasing The Best Lunch Box Ever

by Cathy Thomas

Congratulations, if you are purchasing a lunch box you are committed to taking your lunch. Good for you for preparing on Sundays, evenings or early mornings, grab and go, portioned healthy choices. Keeping your commitment to take healthy lunches includes picking the right lunch box. The next time you decide to treat yourself to a new lunch box (or maybe this is your first), consider the following tips.

best lunch box

Choose a lunch box that has:

  1. A hard plastic liner can be removed and washed
  2. Height to allow you to carry taller items
  3. Durable nylon construction that is stain and water resistant
  4. A shoulder straps, this allows you to wear it over your shoulder your hands are full
  5. Lots of space for containers; when you take lots of fruits and vegetables you need lots of room; a large size will also allow for space for freezer packs to keep everything cold

Keep up the good work, taking a healthy lunch instead of hitting the fast food drive through or vending machines is a great step towards good health.

You might also enjoy:

Simple, Quick and Healthy Lunch – What to Eat When You’re Sick of Yogurt

My Go-To Healthy Lunch for the Office

Healthy Lunch Wrap (Vegetarian)

The Best Sparkling Water Flavors

by Madi Johnson

Sparkling water has been on the rise in recent years, with more brands and more flavors popping up all the time. Sparkling water is a great alternative to soda, as it is bubbly and refreshing without any added sugar or artificial sweeteners. However, make sure to double check the label of your sparking water as some brands might have added sugar or sodium. Overwhelmed by the amount of sparking water choices? Our team shares our favorite flavors.

Carolyn’s Favorite:

  • Flavor:La Croix Coconut Flavor
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it:La Croix coconut is quite simply the BEST flavored water there is! It has just a hint of real coconut flavor. It is subtle enough that I never get tired of it.
  • Where you can buy it: Anywhere La Croix is sold – Lowe’s, Target, Harris Teeter
  • How much per pack: Look for sales and you can find a 12 pack for $4.99.

Cathy’s Favorite:
  • Flavor:Harris Teeter Seltzer Lemon Lime
  • Calories: 0
  • Sugar: 0
  • Sodium: 5mg
  • Why you like it:Delicious. Good value for the money.
  • Where you can buy it: Harris Teeter
  • How much per pack: $2.79 for 12 pack of 12oz cans

 

Kelly’s Favorite:

  • Flavor:Dasani Sparkling – White Peach and Tropical Pineapple are my favorites
  • Calories: 0
  • Sugar: 0
  • Sodium: 35mg
  • Why you like it: I like these flavors because they are mildly flavored and cast me away to a tropical island (okay, maybe just in my imagination) where I feel like I am sipping a fruity drink on the beach. I do not drink regular soda because I don’t need or want all of the sugar and I don’t drink diet soda anymore because the artificial sweeteners are so overpowering; however, I do crave the bubbles.  Sparkling water gives me the fizz without everything else.
  • Where you can buy it: Grocery stores such asHarris Teeter
  • How much per pack: On sale it is $3.00/8-pack ($4,59/8-pack not on sale)

 

Sarah’s Favorites:

  • Flavor:Polar Cranberry Lime
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it:I started drinking more sparkling water/seltzer to help me stop drinking soda. Cranberry lime is tangy and refreshing! I also like the Harris Teeter brand cranberry lime but it is more carbonated than Polar but still refreshing.
  • Where you can buy it: Found in most grocery stores.
  • How much per pack: Comes in a pack of 12 (can be expensive so I wait for it to go on sale for $4.00 or less)

Madi’s Favorite:

  • Flavor:La Croix Tangerine
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it: Great orange flavor, not too strong and not too weak (I think it has more flavor than some of the other La Croix flavors). Very refreshing and crisp.
  • Where you can buy it: Target, Harris Teeter, Publix, anywhere La Croix is sold as it is one of their main flavors.
  • How much per pack: Sometimes you can find Tangerine in a variety pack at Costco (32 cans for $8) or at Target on sale for $3/8-pack.

Surabhi’s Favorite:

  • Flavor:None – my favorite really is just plain water without any fizz 🙂
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it: So refreshing and actually tastes great.
  • Where you can buy it: No need to buy but it is easily available if you are looking for bottled water.
  • How much per pack: N/A – tap water is free!

 

 

How to Plan for Busy Fall Schedules

by Kristie Hicks

busy schedules, back to schoolStudents and teachers are now back at school! For the rest of us, it is almost time to say goodbye to summer.

When seasons and schedules change throughout the year, it is important to have a plan to continue incorporating healthy practices into daily routines. I am currently adjusting to a busier schedule with work projects, volunteer obligations and last-minute mini summer vacations. The biggest adjustment has been factoring the increased traffic into my travel time! Sitting in traffic can be really frustrating, especially now that school buses are back in action.

Here are a few things I have done to keep up my regular healthy eating and physical activity practices with my new busy schedule.

  • With the increase in traffic, I had little time to fix my breakfast in the morning. I started keeping grab-and-go foods in the kitchen such as plain bran cereal, plain Greek yogurt (I simply tossed fresh fruit on top), bananas, and all types of yummy fresh fruits. These grab-and-go foods made it much easier to eat a healthy breakfast on the run.
  • When I get really busy, I often forget to stay hydrated. I used my morning commute as a challenge to finish at least one of my 32-ounce water bottles by the time I reach my destination.
  • I mentioned that sitting in traffic is very frustrating for me, right? My gym is about 5 minutes from the office so I started going there directly at the end of the day (before I can think of an excuse not to go!). This checks off a couple of boxes for me, including exercising for the day and avoiding evening traffic when heading home.

How will you plan to stay on track as you navigate your busy schedule?

 

 

 

 

 

You might also enjoy:

New School Year, New Healthy Routines: Top 4 Ways to Start the Year Off Right

How to Eat Plain Greek Yogurt: Low Sugar Recipes You Can Make Yourself

5 Tips to Stay on Track When Routines Change

 

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New School Year, New Healthy Routines: Top 4 Ways to Start the Year off Right

by Kelly Nordby, RD, LDN

As we are embarking on a fresh new school year with a new 9th and 6th grader, I figure what better time than now to get back on track with our healthy habits that have fallen by the wayside over the summer.  Perhaps it is even time to adopt some new routines! healthy lunch

With both of my kids on new schedules and each starting school almost an hour earlier this year, we simply do not have time to pack lunches in the morning.  This means that we must do away with the scrambling around minutes before the bus arrives to throw items into the lunchboxes.  Additionally, we have hit new milestones this year by starting high school and middle school.  With these new milestones comes new responsibilities.  Can I get a “HOORAY!”?

Here are some new back-to-school routines that are working well in our house and likely will in yours as well:

  1. Take the kids to the grocery store to pick out their choices for healthy breakfast and lunch items. When they get to choose, they are a lot more excited to make it for themselves, eat it, and pack it in their lunch.

 

  1. Set aside some time to gather input from family members to plan the week’s dinners. While the kids are at the store choosing healthy breakfast and lunch items, you can pick out the dinner items and the shopping trip becomes so much quicker.

 

  1. Establish the expectation that the kids will pack their own lunches the night before. We started this routine in my house and so far the process has gone swimmingly.  When the lunch assembly line is completed in a stress-free timeline, it is amazing how much more enjoyable it can be, and fast too!  Just think of the stress-free morning you will have tomorrow.

 

  1. While the kids are packing their lunches, use this time to also pack your own healthy lunch for the next day. Your next morning will be off to a great start with another to-do item checked off the list before you even roll out of bed.

 

Check out these quick, easy and healthy lunch ideas from previous blogs:

Simple Healthy Lunch For When You’re Sick of Yogurt

My Go-To Healthy Lunch for the Office

Healthy Lunch: Vegetarian Wrap

Healthy Workplace Salad Bowl Day

When Vegetables Steal the Show

La Croix, a Front Porch, and a Bear

by Sarah Myer

Our team was having a conversation about our favorite sparkling water brands (more of that in a blog soon!) and it reminded me of the last time I had La Croix on a front porch.

We stayed in a cabin near Boone, NC in the Blue Ridge Mountains last fall. Our first night we built a fire and had a relaxing evening on the porch. We left our cooler on the porch with drinks in it. The next morning we woke up to an open cooler and cans strewn on the deck and up the hill. A bear – yes, a bear- had stopped by and helped himself to our drinks. Out of all the drinks in the cooler, which did he choose? The bear drank all of our La Croix sparkling water but didn’t TOUCH any of the beer.  And when it came to his flavor preference for the La Croix? The bear preferred the Pineapple Strawberry flavor over the Cherry Lime (as you can see in the image below).

 

la croix, sparkling water

So we are curious…do you agree with the bear that the pineapple strawberry flavor is better than cherry lime? What types of drinks do you like when you are relaxing on your porch?

 

 

You might also enjoy:

Refreshing and Delicious Low Calorie Cherry Limeade

Calories Don’t Recognize Vacations

5 Tips to Stay on Track When Routines Change

 

Don’t miss another great blog: Subscribe Now

Indian-Style Cabbage Stir Fry

by Surabhi Aggarwal, RD, LDN

I am sharing my favorite recipe for cabbage stir-fry made Indian style – it is super easy to make. The combination of green cabbage with carrots and peas makes this dish so colorful and tempting. The spices bring out a flavor that is hard to resist. You can adjust any of the spices listed in the recipe below to suit your taste.

cabbage stir-fry in a steel pan on a gas range

Indian Cabbage Stir Fry

Ingredients:

  • 1/2 head of green cabbage (approx. 1.25 lbs or 600 grams), shredded
  • 2 carrots, peeled and chopped
  • 1 cup frozen baby/petite green peas
  • 3 tbsp olive oil or canola oil
  • 2 tsp black mustard seeds or cumin seeds
  • 1 tsp turmeric powder
  • 1/2 to 3/4 tsp red chili powder (adjust to taste)
  • 1/4 to 1/2 tsp garam masala (optional)
  • Salt to taste

Directions:

  • Heat the oil in a skillet. Once hot, lower the heat and add all spices except salt. Saute for 30-45 seconds.
  • Add all vegetables and mix well. Add salt.
  • Cover with a lid and cook on medium heat with occasional stirring every few minutes. Lower the heat or sprinkle a few drops of water if the mixture sticks to the bottom of the skillet.
  • Cook until the vegetables are cooked to the desired tenderness. I like it well done.

Makes five servings.

Once ready, this vegetable dish can be enjoyed in a couple different ways:

  • Fill it in a whole-wheat pita pocket with a side of plain yogurt.
  • Put it on a whole-wheat toast and broil for a few minutes until the top portion is roasted. Makes a great breakfast toast if you have leftovers from before. I also like to add a slice of cheese under the cabbage before broiling.
  • Wrap in a whole-wheat tortilla with a sprinkle of hot sauce for a snack.
  • Eat with Indian-style bread, chapatti, or roti with a side of lentils.

You might also enjoy:

Weeknight Dinner: Spinach and Pine Nut Pasta

Top 10 Sources of Vegetarian Protein

How to Make a Healthy Pizza

Don’t miss another great blog: Subscribe Now

Try New Things

by Kristie Hicks

summer fruit

Eat Smart By:

Trying some new fruits or vegetables that are in season!

There are several ways to incorporate new fruits and vegetables into your meals, snacks and even your water. I am a picky eater, but during the summer I like to challenge myself by trying new produce. I can always find in-season produce at affordable prices at grocery stores, produce stands or the farmer’s market. Eating healthy is fun! With the abundance of fruits and vegetables in season this summer, get creative with something you haven’t tried before such as marinades for grilled vegetables or flavor-infused water.

Move More By:

Trying a new way to be active!

Think about what you are currently doing to be active and consider the ways you can incorporate new activities. Doing the same thing for too long might eventually become boring, so keep your muscles fully engaged by trying different activities. Introduce a new walking route that involves some incline, use dumbbells or a resistance band for strength training, or try different stretches.

Is there a park nearby or a different walking/jogging route that you haven’t tried yet? Is there an exercise such as squats, pilates, or swimming laps that you just think isn’t for you? Challenge yourself by giving it a shot…as the saying goes, “Don’t knock it until you try it”.

Live Mindfully By:

Being intentional about the goals you have set for yourself!

Living a healthy life is a journey and setbacks can be expected along the way. Have a plan for those setbacks by reminding yourself why you want to be a healthier individual. Put reminders on the mirror, on the refrigerator, in the car or on your phone so that you can maintain your motivation for eating smart and moving more.

Healthy Workplace: Salad Bowl Day

by Madi Johnson

We are excited to introduce our guest blogger, Doranna Anderson. Doranna is the Comprehensive Cancer and Control Program Consultant for the Cancer Prevention and Control Branch at the NC Division of Public Health.

When I read a recent post from the Prevent Cancer Foundation about how they started a Salad Bowl Day at their workplace I thought about how much fun employees could have sharing a meal together and enjoy each other’s company during a healthy lunch. With all the summer crops coming in, it’s a great way to enjoy the fresh fruit and vegetables and add in some protein or whole grains for a wonderful fresh salad.  This article makes it easy to plan the event, they already have a sign-up sheet prepared: Start Your Own Salad Bowl Day.

Eating healthy meals and snacks is a one way to help prevent or reduce your risk for cancer.  The Centers for Disease Control and Prevention reports that “overweight and obesity are associated with increased risk of 13 types of cancer. These cancers account for about 40 percent of all cancers diagnosed in the United States in 2014, according to the latest Vital Signs report.”

healthy meeting

Here are the Cancer Prevention and Control Branch, we thought we would give the Salad Bowl Day a try at our latest team meeting. It was a success! Employees had fun planning and preparing what they would bring as well as making different salad combinations on the day of the event. Some even tried new healthy toppings they hadn’t had before! It allowed us to have a healthy meeting and a healthy meal.

So, enjoy planning a Salad Bowl Day in your workplace and know it is a great way to have some fun at work while you play a part in supporting others to prevent or reduce their risk for cancer.

For more cancer information visit www.preventchronicdiseasenc.org.

healthy meeting lunch

5 Tips to Stay on Track When Routines Change

by Sarah Myer

This summer has wreaked havoc with my exercise routine. Travel, work conferences, family medical issues, a personal medical issue, house projects, and a dog that suddenly developed a fear of thunder and loud rain have all contributed. It has been hard to stay focused and motivated. I haven’t quit my gym, but I have just had to adjust things.  I have still managed to build some muscle and endurance. I am looking forward to this fall when I can get back into a more regular routine. But for now, I am doing the best I can.

1. Admit that things have changed.exercise

I had to realize that getting to the gym and running this summer on a consistent schedule was not happening and wasn’t likely to happen for the near future.

2. Keep Tracking

Even though I couldn’t get to the gym as much I kept tracking my daily steps and started tracking my eating habits.  I have had to be more mindful about what I am eating and how long it has been since I have had a meal.

3. Compromise

 If I wasn’t going to be as active I had to figure out what was possible.  I have done workouts on 3 hours of sleep and used lighter weights this summer. I have also slept in and said “Nope not today”.  I have done shorter workouts and spent more time doing yoga. I stopped running for a month.

4. Get Sleep

 When routines change, often our sleep patterns change as well. I am getting up earlier in the mornings now which means I need to be in bed earlier. Sometimes that happens and sometimes it doesn’t. It does make it easier to handle everything when I have had a better night’s sleep.

5. Don’t give up on goals

 I haven’t adjusted my long term goals yet. I do want to complete a half marathon this fall. I don’t want to use my current routine changes as an excuse to pitch it in and quit. It just might take me a little longer to finish than I expected.

 

Healthy Summer Dessert – Yasso Frozen Yogurt

by Surabhi Aggarwal, RD, LDN

yasso

Although not an everyday craving but every now and then, I want to satisfy my sweet tooth with something more indulgent than my usual small piece of dark chocolate – something like ice cream especially during the summer time. I am happy to share that I have found the best substitute for traditional chocolate ice cream – Yasso Frozen Yogurt, Chocolate Fudge.

This frozen yogurt has a smooth, rich taste and is delicious. Unless you read the ingredient list on the package, it will be hard to tell that it is made from nonfat milk and nonfat Greek yogurt. In my humble opinion, one bar is actually big enough to be split into two servings.

Even if someone was to eat the entire bar at one time, it is only 80 calories and it even provides 6 grams of protein. A similar serving of chocolate ice cream (I compared one bar to the same product weight for Breyers Chocolate ice cream) has 140 calories and only 2 grams of protein.

Yasso Frozen Yogurt bars come in several other flavors as well but calories vary with each flavor (generally more than 80 calories). My favorite is chocolate fudge so far – the next time you go looking for a healthier alternative to chocolate ice cream, try Yasso Frozen Yogurt and let us know what you think!