Kitchen Hacks for a Healthier Week

-
Do you feel a little rushed during the work week? Is it difficult to prepare healthy meals after a long day of work? These kitchen hacks may make all the difference in helping you to have a week of healthy breakfasts, lunches, and dinners!

1) Cook up a big batch of quinoa or rice (or both) to use for meals throughout the week.
You can add these to salads for a more filling lunch, scramble up with some eggs for a hearty breakfast, and use them for simple dinners throughout the week. If you want to make a larger batch, both quinoa and rice can be frozen for later use.

 2) Prep some overnight oats. 
Overnight oats make a great healthy quick meal in the morning. You can prep the containers ahead of time making a different variety for different days of the week!
To make: put a serving of oats along with any toppings (chia seeds, dried cranberries, nuts, nut butters, etc) in a jar, add milk or non dairy milk of your choice and put in the fridge until you're ready to eat it. Top with extra fresh fruit if desired!

3) Smoothie freeze packs.
Put all ingredients in a bag for single portion smoothie. All you have to do is pull a bag out and add liquid!

4) Mason jar salads. 
Make a weeks worth of lunches by prepping mason jar salads. Add lettuce, your favorite veggies, lean proteins, quinoa, etc - get  creative with it!

5) Cut up fruits and veggies.
Prep veggies for meals and snacks throughout the week. Also cut up fruit for quick snacks or additions to breakfast.

6) Mason jar snacks.
Prep mason jar snacks such as cut veggies with hummus, fruit with natural almond butter, or yogurt and granola.
To make: take a small mason jar container and add veggies, fruits, or yogurt. Then take a small empty fruit cup container and fill with desired topping. Put the lid on top and screw shut until you're ready to use!

7) Plan your meals and grocery shop. 
Pick a day and time that works best for you and meal prep for the week. Remember to take into account breakfasts, lunches, dinners, and snacks. Make a list and then go to the grocery store.



Comments

  1. VT AOE SSIPJanuary 30, 2017 at 11:50 AM

    I make up my dry oatmeal (mix) in ziplock baggies. Then when ready to eat, add hot water and mix well. You can also do this with instant grits instead of instant oats.

    ReplyDelete
  2. VT LucyFebruary 1, 2017 at 9:30 AM

    I cook steel cut oats in the crock pot overnight - all ready to go for breakfast in the morning. I love the texture of these oats!

    ReplyDelete
  3. Tracy WattersonFebruary 3, 2017 at 2:52 PM

    I cook a pot of brown rice on Sunday and divide it into one cup servings size containers to add it to meals during the week.

    ReplyDelete
  4. LiveWell VermontFebruary 6, 2017 at 8:35 AM

    Great ideas. Thanks for sharing!

    ReplyDelete
  5. UnknownFebruary 7, 2017 at 1:41 PM

    The mason jar salads are great! especially for those of us who are on the road all the time. A couple apple slices at the bottom is a good barrier between the dressing the the salad greens.

    ReplyDelete
  6. LiveWell VermontFebruary 7, 2017 at 1:43 PM

    Thanks for the great suggestion, Chris. Enjoy!

    ReplyDelete

Post a Comment

Popular posts from this blog

Developing a Workout Routine

-
Image
Developing a routine when working out is important for achieving fitness goals and protecting your body from injury. Below are some tips and tools on developing the perfect workout routine. Use these tips to customize a workout routine that works for you! Tip 1: Consistency Building a strong fitness routine does not happen overnight. You must develop a process and work at it regularly. Decide how many days you are going to work out each week and commit to fitting it into your schedule. Tip 2: Recover Your muscles need time to recover to completely benefit from your physical efforts. When creating your routine, make sure there are days for rest! You do not have to remain completely inactive on recovery days. Long walks, light yoga and casual swimming are all things that get your body moving while still allowing time for your muscles to recoup. Tip 3: Variety Consistency is important when you are thinking about duration and frequency of exercise. Variety is import...
Read more

The "Unhealthy" Fruit

-
Image
We all know that a healthy diet consists of plenty of fruits and vegetables. You may not be aware, however, that choosing just any "fruit" may not be the best way to meet your fruit quota for the day. Below is a list of foods that you may want to limit or avoid: Fruity, sweet cereals. Fruity, colorful cereals that leave your milk pink, orange or blue are definitely void of nutrition. But what about the cereals that contain dried fruit? Sure, they may taste good, but most are also filled with added sugars and unneeded calories - even if they supposedly have real fruit flavors. Begin weaning yourself from the "fruity" cereals by chopping some real, fresh fruit into a bowl of healthy, non sugar-containing, cereal. Fruity Desserts. Strawberry ice cream. Raspberry cheesecake. Cherry Pie. Yum! We know they have fruit in the name, but it doesn't mean they're healthy for us. Opt for healthy fruit-based desserts such as fruit parfaits and fruit sorbet. If you mu...
Read more

Support Your Body, Mind, and Spirit this Season

-
Image
To balance out the dark, cold, windy, and dry qualities of winter, here are some tips to keep your body, mind, and spirit thriving: Move every day in a way that you enjoy; walk outside and get some winter sun, try yoga at home, swim at the local indoor pool, cycle, etc. Cook seasonal vegetables, make soups and stews, eat a warm breakfast like oats, and incorporate healthy oils like olive oil or ghee into your meals. Keep warm colors around you to combat the winter "blues". Orange, gold, deep reds, encourage a cozy feeling. Cover up with a hat and scarf not only keeps you warm but also provides a sense of safety and calm when it's cold and windy. Head to bed a little earlier and/or wake up a little later when the sun is rising if possible. Get extra rest and sleep as the environment is darker. Go within and practice meditation. Winter can be a good time to reflect on yourself. Try something new! Get creative and pick up a new hobby, book, puzzle, something that excites you...
Read more

Welcoa Well Balanced: How to Protect and Maintain Eye Health

-
Image
When it comes to eye health many adults mistakenly believe that as long as nothing is bothering their eyes, there’s no need to get them checked out. However, getting regular eye exams is very important, even if you think your vision is fine. Eye exams allow an eye care professional to monitor your eyes for common vision problems and signs of disease. There aren’t early warning signs for the most common eye diseases, so by identifying diseases early, you have the best treatment options and the best chance of preserving good vision. If you haven’t had an eye exam in more than a year or at all, schedule one now. A comprehensive exam will often include eye dilation. After checking your vision sharpness, your doctor will place drops in your eyes to dilate (widen) the dark center of your eyes, called the pupil. This allows more light into your eyes, just like opening a door lets light into a dark room. The doctor can then examine the inside of your eyes. Your eye doctor will tal...
Read more

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like...
Read more

Stay on Top of Your Holiday Spending

-
Image
Spending money in a way that feels good means aligning your purchases with your values and priorities while staying within a budget. This approach lets you enjoy the holidays without the stress of debt or overspending. Choosing thoughtful, meaningful gifts, setting limits on each purchase, and focusing on experiences over material items can create a fulfilling holiday season without financial strain. Spend intentionally so that you feel good about what you buy, know that it's within your means, and brings joy to you and those you care about. Here are some ideas for staying on top of your holiday spending: Set a budget and track spending: Decide on a total holiday budget, covering gifts, food, decorations, and any travel expenses. Break down the budget for each category, then track each purchase to stay within your limits. Give personalized, low-cost gifts: Consider giving thoughtful personalized gifts that don't cost much, like handmade items, or baked goods. Meaningful gifts ...
Read more

Last call to log your points!

-
Image
  For all our friends participating in the Wellness Incentive Program through Virgin Pulse , we wanted to remind you that this quarter is short! All points must be logged by 12/1.  This quarter is short to allow time to pay out incentives during the calendar year.  During the month of December, you won't earn points. If you do choose to log activities because that is best for you that is fine, but we want to be sure you understand that this won't be working toward an incentive.  If you have any questions, please reach out to the Wellness team at dhr.livewellvermont@vermont.gov. 
Read more