Lifestyle Tips

4 Proven Ways to Prepare for Winter with Mother Earth Dried Veggies 0

Harvested at their prime, Mother Earth Product's dried veggies are as nutritious and tasty as fresh vegetables, with the added benefit of a long shelf life. So, are you ready to usher in the new season all set? Then, this guide to preparing for winter with Mother Earth dried veggies is all you need.

The Ultimate Guide to Healthy Work-From-Home Habits for Wellness 0

How do you navigate the blurred line between the office chair and the couch? How do you get the motivation to exercise, keep away from distractions, or the constant temptation to reach out for snacks from your fridge?  In this article, we will explore eight healthy work from home habits to help you deal with the physical, mental, and social challenges of working remotely.

4 Nutrient-Rich Recipes for Trail Blazers: Essential Summer Hiking Nutrition Guide 0

Hiking in the summer offers the opportunity to enjoy sun-kissed trails, stunning landscapes, and fresh air. However, to ensure a successful hike, one must pay close attention to proper nutrition, which provides the fuel necessary to reduce fatigue and enhance the overall experience. Hikers need to stay hydrated by increasing water intake, supplementing with electrolyte tablets or drinks. Eating healthy meals before and during the hike can improve endurance and recovery. Recommended foods include protein-rich meals like chicken, fish, beans, healthy carbs like sweet potatoes and quinoa, and healthy fats like avocado and nuts. Also, carrying healthy, lightweight snacks like freeze-dried fruits, energy bars, and seeds can keep energy levels up. Rest and sleep also play a critical role in preparing for and recovering from a hike. The article provides four healthy recipes—Chocolate Granola with a Touch of Raspberry, Peanut Butter Balls, Healthy Banana Oat Muffins, and High Protein Brownies—that are nutritious and easy to prepare for the hike. The right nutrition not only helps maintain energy levels and prevent dehydration but also aids in muscle recovery, making for a more enjoyable hiking experience.

No Diet Day: How to Make Healthy Food Choices 0

No Diet Day is marked every May 6, and it is a day to put away restrictive diets and advocate for body positivity.1 The global movement encourages people to break away from restrictive dieting habits, such as: calorie counting and starving, have a healthy relationship with food, and love their bodies.

5 Healthy Crock-Pot Recipes Perfect for a Nourishing Meal 0

No kitchen gadget can make cooking easier than a trusty slow cooker aka the crockpot. But making dinnertime a breeze isn't its only superpower. The tried-and-true-and-tested cooking device can also cook the healthiest meals around - as long as you toss in the right ingredients. So, if you want to make a habit out of eating more healthily (but have zero time to cook), these five healthy Crock-Pot recipes are a great place to start.

1. Chicken Vegetable Soup

Packed with vegetables and textured soy protein, this slow cooker recipe is perfect for those cold winter days when you want to fortify your health with something soothing. The soup also freezes well, so you can make a Crock-Pot full, enjoy as much as you want on the spot, and save the rest for later (like 2 or 3 months later).

Ingredients:

• 2 1/2 cups textured soy protein (TSP) chicken bits
• 1/3 cup dried onions
• 1 cup dried carrots
• 2 cups freeze dried potatoes
• 1/2 cup dried corn
• 2 tsp dried garlic (granulated)
• 1/3 cup dried celery
• 2 1/2 quarts chicken broth
• 1 14-ounce can of diced tomatoes
• 2 tbsp tomato paste
• 1/2 tsp dried oregano
• 1/2 tsp dried parsley
• Salt & pepper, to taste

Instructions:

1. Add all the ingredients to the slow cooker (except for the corn) and stir to combine.
2. Cover with the lid and cook on low for about 6 hours - until the veggies are cooked through.
3. Then, stir in the corn and cook for half an hour. Spoon the soup into a bowl and serve with toasted bread.

2. Beef Bourguignon

Beef Bourguignon is basically a beef stew with a splash of red wine added to the mix. While one could argue that the dish doesn't constitute as healthy, this veggie-heavy Crock-Pot recipe proves that the dish can be hearty and nutritious at the same time. Plus, the resveratrol hidden in the red wine⁽¹⁾ will provide you with a hefty dose of antioxidants for the day.

Ingredients:

• 3 tbsp olive oil
• 1/3 cup textured soy protein (TSP) bacon bits
• 6 cups textured soy protein (TSP) beef bits
• 1 cup red wine
• 2 cups vegetable broth
• 1/3 cup tomato sauce
• 1/4 cup soy sauce
• 1/4 cup all-purpose flour
• 2 tsp dried garlic (granulated)
• 1 1/4 cups dried carrots
• 3 cups freeze dried potatoes
• 1/3 cup freeze dried mushrooms
• 2 tsp dried thyme
• Salt & pepper, to taste

Instructions:

1. Fill a medium pot with warm water and add the beef and bacon bits. Soak for 15 minutes. Once hydrated, squeeze away excess liquid and set aside.
2. Heat the olive oil in a large skillet over medium heat. Sautée the beef and bacon until lightly browned. Pour the red wine and bring the sauce to a simmer. Add the vegetable broth, tomato sauce, and soy sauce. Slowly whisk in the flour and transfer the mixture to the slow cooker.
3. Add the remaining ingredients, stir to combine, and cover with the lid. Cook on low for about 8 hours. Once ready, spoon the stew into bowls and serve with mashed potatoes or long-grain rice on the side.

3. Blueberry Oatmeal

Considering their high fiber content, oats and blueberries are the perfect combo to start your day. Plus, dumping all the ingredients in the Crock-Pot and letting it do all the cooking is way easier than you prepping, mixing, and whisking the oatmeal over a stove. Talk about an easy and filling breakfast!

Ingredients:

• 1 1/2 cups freeze dried blueberries
• 1 cup steel-cut oats
• 2 cups milk or an alternative milk
• 2 cups water
• 2 tbsp maple syrup
• 1/2 tsp vanilla extract
• 1 tbsp almond butter
• 1 tbsp butter
• 1/4 cup chopped almonds

Instructions:

1. Add all the ingredients to the slow cooker (except for the almonds) and stir to combine.
2. Cover with the lid and cook on low for about 7 hours (it's better to do this overnight to have a tasty breakfast meal waiting for you in the morning).
3. Once ready, spoon oatmeal into the bowl and top with the almonds. Store leftovers in the fridge.

4. Honey Lime Ginger Ham

Sure, ham is a classic entree for all-you-can-eat holiday feasts. But in this healthy Crock-Pot recipe the dish turns into a nourishing choice for Sunday and weekday dinners. The secret? You just swap meaty ham with textured soy protein (TSP) ham and let it simmer in a marinade of healthier ingredients, such as honey, lime juice, and ginger.

Ingredients:

• 5 cups textured soy protein (TSP) ham bits
• 1 tbsp olive oil
• 1/2 cup raw honey
• 2 tbsp freshly squeezed lime juice
• 1/4 cup soy sauce
• 1 tsp dried garlic (granulated)
• 1/2 tsp ground ginger
• 1 tbsp cornstarch
• Salt & pepper, to taste

Instructions:

1. Fill a pot with warm water and add the ham bits. Soak for 15 minutes and, when hydrated, squeeze away excess liquid and set aside.
2. Heat the olive oil in a skillet over medium heat. Sautée the ham bits until lightly browned (about 5 minutes).
3. Transfer the ham to the slow cooker and add the remaining ingredients (except for the cornstarch). Stir to combine.
4. Top with the lid and cook for about 8 hours. Once ready, transfer the ham to a platter and pour the juice from the Crock-pot into a saucepan. Whisk in the cornstarch and cook for 2-3 minutes over medium heat until the sauce thickens. Pour the sauce over the ham and serve.

5. Red Beans & Rice Stew

Protein-packed red beans and carb-laden rice join forces in this healthy Crock-Pot recipe and create a meal that can keep you full and energized for hours. For those of you who want to make the dish more indulgent (without ruining your healthy eating plans), add a little bit of textured soy protein (TSP) sausage. The treat tastes as good as its meaty counterpart and contains much less fat.

Ingredients

For the red beans:

• 2 1/2 cups dehydrated red beans
• 1 3/4 cups textured soy protein (TSP) sausage bits (optional)
• 1 tbsp dried garlic (granulated)
• 1/4 cup dried onions
• 1/4 cup organic dried green bell peppers
• 1/2 tsp red pepper flakes
• 6 cups vegetable stock (or 8, if you add sausage)
• Salt & pepper, to taste

For the rice:

• 2 cups white long-grain rice
• 3 cups water

Instructions:

1. Add all the ingredients to the slow cooker (except for the rice) and stir to combine. Top with the lid and cook on low for 9 hours. Tip: If you add sausage to the stew, pour 2 more cups of vegetable stock into the slow cooker.
2. Make the rice as the red beans turn into mushy goodness. Put the recommended serving in a bowl and rinse with water until it runs clear. Transfer the rice to a pot and add water. Heat over medium heat until the water bubbles. Reduce the heat to low, cover with a lid, and cook for 15 minutes.
3. Remove the pot from the stove (lid still on) and leave for another 15 minutes.
4. Remove the lid, fluff with a fork, and serve. Top with the red beans, and enjoy!

Do you have any healthy Crock-Pot recipes to share with us? If so, please drop them in the comment section below!

References:

1. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
2. https://thecleaneatingcouple.com/chicken-vegetable-soup/
3. https://therecipecritic.com/slow-cooker-beef-bourguignon/
4. https://www.suburbansimplicity.com/blueberry-crockpot-oatmeal/
5. https://stockpilingmoms.com/slow-cooker-honey-lime-ginger-pork/
6. https://www.thespeckledpalate.com/slow-cooker-red-beans-and-rice/

National Diabetes Month: 7 Ways to Get Involved 0

November is National Diabetes Month, a time to raise awareness about the various types of diabetes, including pre-diabetes, diabetes type 1 and type 2, and gestational diabetes. Over the last two decades, America has witnessed a dramatic increase in the number of persons newly diagnosed with diabetes. Currently, there are 37 million adults and children living with diabetes¹ and an additional 88 million adults at risk of getting diabetes. ²

Diabetes is a metabolic disorder that develops when the body's natural insulin cannot regulate blood sugar levels and becomes higher than it should be. Uncontrollable blood sugar levels can result in debilitating health issues such as kidney disease, heart disease, and some cancers and lead to loss of vision and nerve damage.¹

Younger adults are living with type 2 diabetes more than ever, predisposing them to other health issues later in life. The cost of treating diabetes is high due to medical expenses and lower productivity, with the increase in insulin prices adding a burden to the family budget.³ That's why it is essential to raise awareness of the risk factors of diabetes and how to manage it. Luckily adopting a healthy lifestyle can prevent type 2 diabetes. Also, early detection at the pre-diabetes stage makes it easier to manage it without adverse health outcomes. 

What is National Diabetes Month?

National Diabetes Month is a time to raise awareness on how to prevent the disease for the millions at risk and give ways to manage it for those already living with the disease and an opportunity for those already affected to share their experiences to encourage others to prevent it.

National Diabetes Month is celebrated every November 14 to mark the birthday of Dr. Frederick Banting, who co-discovered insulin and helped save lives and manage the condition for millions of diabetic patients worldwide.⁴ Government agencies, organizations, research institutions, and pharmaceutical companies have various events and campaigns to commemorate the day.

What is the Theme of the National Diabetes Month 2022

The 2022 theme is "Diabetes Management: It takes a team." It is time to build awareness of diabetes and support diabetics with a care plan. Get more information on diabetes management at the National Institute of Diabetes and Digestive and Kidney Diseases website. You will get printables that you can share with others on social media or print and share with others living with diabetes.

How to Celebrate National Diabetes Month

1. Commit To A Healthier Lifestyle.

Did you know that your lifestyle can increase your risk of type 2 diabetes? Factors such as inadequate sleep, poor eating habits, and lack of exercise can cause insulin resistance. Here are some helpful health tips.

• Maintain a healthy weight and adopt a regular exercise routine, especially if you are above 45 years and have a family history of diabetes, to reduce your risk. Losing 10-14 pounds can dramatically reduce your risk of diabetes.³
• Plan to exercise for 30 minutes five days a week. Set a goal for yourself and aim to stay active most days of the week while adhering to a diabetic food plan. 
• Start with small changes and adopt healthy eating habits. A healthy diet comprises whole grains, fruits, vegetables, lean meat, legumes, and low fat dairy.
• Commit to drinking enough water to improve your body's performance.

2. Get a Diabetes Risk Test.

Take an online diabetes risk test if you don't have diabetes or have never taken the test. Half of the people at risk of diabetes are unaware of the condition. When you learn as much as possible, take a quiz to check your knowledge. Also, check your blood pressure and weight checked. 

3. Plan A Diabetes Care Plan With Your Healthcare Provider

Quick management of diabetes can reduce the health complications that come with diabetes, such as kidney diseases, loss of vision, and heart disease. If you have diabetes, plan a diabetic care plan with your healthcare provider team, which could include a nutritionist, diabetes educator, and physician who will plan your care according to your needs.

Plan appointments and prepare questions to ask them. Take notes and attend the follow-up visits. Always keep track of your blood glucose levels through regular tests. 

4. Educate Yourself About Diabetes

National Diabetes Month is an excellent opportunity to interact with other diabetics and caregivers. If you already have diabetes, learn as much as possible about the disease from your healthcare provider. Read blogs on diabetes and share valuable tips with others to increase awareness. Also, join a support group to help you get support when you feel overwhelmed, depressed or sick. Get these groups from your local hospital or join online diabetic communities.

5. Make A Healthy Cookbook.

Assemble your favorite recipes in a cookbook. Although having diabetes restricts you from certain foods, you can still enjoy healthy treats. Buy low carb cookbooks or search for the recipes online and give them a try. Mark your favorite treats for days you need a quick meal.

6. Post on Social Media

Increase diabetes awareness by posting on social media. Take a selfie in the blue circle, the worldwide diabetes sign, and post it on social media whether you have diabetes or want to raise awareness. You can find the blue circle in the app by the International Diabetes Federation.

If you already have diabetes, you can also share your experience living with the condition on your blog or social media or record a video sharing what lifestyle medications have helped you manage the condition to help those newly diagnosed. Don't forget to use the hashtag: #nationaldiabetesawarenessmonth.

7. Participate In National Diabetes Month Events 

You can participate in your area's events, such as webinars, walks, or screening campaigns. Join the walks or runs planned by different organizations that seek to raise awareness of diabetes.

Conclusion

National Diabetes Month is an excellent time for promoting awareness and action against diabetes. We can all join hands and raise awareness of the risk factors, symptoms, prevention, and management of diabetes. Do your part and participate in this noble course. Buy healthy produce from Mother Earth products to help you prevent and manage diabetes, such as sweet potatoes, apples, beans, and broccoli, among others. Click here to buy now.

 References

1. https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month
2. https://www.presidency.ucsb.edu/documents/proclamation-10299-national-diabetes-month-2021
3. https://nationaltoday.com/national-diabetes-month/
4. https://idf.org/54-our-activities/171-world-diabetes-day.html
5. https://diabetes.org/get-involved/community/american-diabetes-month
6. https://www.healthline.com/health/diabetes/national-diabetes-month-november
7. https://worlddiabetesday.org/resources/wdd2021-23/blue-circle-selfie-app/