Blendables

Best Low Carb Meal Replacement Shakes

Mon, 28 Mar 2022 00:30:27 GMT

If you’re just beginning a low carb diet, you may not know where to start when it comes to finding meals that are relatively low carb while still giving your body the essential nutrients it needs to thrive each day. Meal replacement shakes are a fast and easy way to get a good amount of vitamins and minerals at once, while still drinking something that will keep you full.

Although, there are so many different meal replacement shakes out there, how do you know which ones are the best when it comes to following a low carb diet? Thankfully, I’ve done the work for you and found the best low carb meal replacement shakes around that will leave you satisfied without breaking your diet.

Let’s dive in!

1. Better Blend

Better Blend has a meal replacement shake that everyone will love. Called the “Blends”, there are over 20 different flavors to choose from! Perhaps the best part about Better Blend is that all of their Blends contain all the good stuff and none of the bad, all while being relatively low in carbs. Every blend is low in calories, carbs, sugar, and fat, then fortified with 50 vitamins and minerals. Plus, the fantastic flavor will blow your mind, people can’t believe that something so healthy can taste so good, just check out our reviews!

Better Blend currently has three locations across the Cincinnati/Northern Kentucky area, so next time you’re out stop by and see what Better Blend’s all about! You can also check out their website here or browse their menu here .

2. Ketologie

Ketologie is a keto protein shake that comes in two flavors: Vanilla and Strawberry. Ketologie shakes can be used as a meal replacement because a serving size provides your body with 300 calories, plus there is 14 grams of protein and health fats are included.

Ketologie is also sugar free and contains no artificial sweeteners. When it comes to customer reviews they are doing relatively well, with a 4.5 out of 5 stars on their Amazon reviews. Customers say they love the taste and are satisfied with the results.

3. Keto Cheesecake

Keto Cheesecake can be consumed on its own or it can be added to a protein shake of your choice for some extra flavor and sweetness. The Keto Cheesecake mix is made with real cream cheese and has 160 calories per serving with 4 grams of carbs.

Although, where Keto Cheesecake lacks is in the protein area with only 2 grams per serving. The low carb shake has a 4.4 out of a 5-star rating on Amazon, and reviewers claim the shake tastes incredibly similar to real cheesecake.

4. Ample

Ample is a great low carb meal replacement shake to have you have travel a lot; that’s because the shake powder comes in a plastic bottle that you just need to add water or milk to and shake. The Ample shakes come in Vanilla and Chocolate flavors, and you can be put on a subscription service for the shakes if you like.

The Ample shakes do provide your body with the nutrients it needs in order to be a quality meal replacement shakes. They have either 400 or 600 calories per serving, and they contain 25 or 34 grams of protein per serving, while still being below 16 grams of carbs per bottle.

5. HLTH Code

HLTH Code has two low carb meal replacement shake options, they offer a Chocolate Macadamia flavor, as well as a Creamy Vanilla flavor. Each of their bags have 15 total meals in them and you can get them on a subscription basis.

At 400 calories per serving, it’s a good alternative to an actual meal. Plus, there is 27 grams of protein per serving and only 13 grams of carbs. The powder also contains great ingredients like grass-fed collagen and apple cider vinegar.

6. Ketond

Ketond has two flavors when it comes to their protein powder: Chocolate Fudge Brownie and French Vanilla Crème. Ketond protein powder is made up of 75% high quality fats, 20% protein, and then 5% net carbohydrates.

Ketond has ingredients like coconut milk powder, macadamia nut oil, whey protein isolate, whole egg powder, cream and dairy powder, and prebiotic fiber in their shakes. There are 200 calories per serving with 11 grams of protein and 3 grams of carbs. On Amazon, the Ketond protein powder has a 3.9 out of a 5-star rating.

7. Left Coast Performance Keto Shake

Left Coast Performance offers a chocolate flavored keto meal replacement shake. Each shakes has just 250 calories per serving, so you may want to double scoop this powder if you’re looking to replace a meal. A serving also contains 20 grams of fat, 1-gram net carbs, and 5 grams of MCT.

The powder has ingredients like coconut oil powder, grass-fed collagen, cocoa powder, and Stevia. You can even add this powder to your coffee in the morning to replace a rich chocolate creamer. This keto shake has a 4.5 out of 5-star rating on Amazon, and reviewers say it taste great.

8. Keto Science

The Keto Science meal replacement shake comes in a chocolate and vanilla flavor. This shake has energy boosting MCTs and it’s both keto and paleo friendly. The container comes with 14 servings and each serving contains 224 calories, 8 grams of protein, and 2 grams of net carbs.

You can always double up the scoop per serving if you want the added calories to make this shake a true meal replacement. The Keto Science shake has a 4.5 out of a 5-star rating on Amazon, and you can subscribe to get the powder monthly if you’d like.

9. 310 Shake

The 310 shake is a plant based meal replacement drink so it’s good for those who are vegan or vegetarian. With the 310 shake, there is four different flavors to choose from: Mocha, Salted Carmel, Vanilla, and Chocolate. 310 also comes in different sizes, you can get a single serving shipped to you or choose between 14 and 28 servings.

You may need to double scoop this one in order to make it a true meal replacement because there are only 90 calories per serving. With 1.5 grams of fat per serving and 7 grams of carbs per serving, this shake is low in both fat and carbs. The 310 shake has a 4.2 out of a 5-star rating on Amazon, and people love the variety of flavors they have.

11. Gemini

Gemini is a vegan meal replacement shake that comes in two flavors: Haley’s Vanilla and Cosmic Chocolate. A serving of Gemini contains 16 grams of protein from 3 organic and vegan protein sources, the powder is also made with 14 different superfoods.

Gemini is also gluten-free, dairy-free, and soy-free. Two scoops of the powder contain 180 calories, 6 grams of fat, and 16 grams of carbs. This is a great shake for vegans who want to make sure they are getting enough protein in their diet.

12. Keto Chow

Keto Chow is a good low carb meal replacement shake option for those who want to try more flavors than just vanilla and chocolate. Keto Chow has the normal vanilla and chocolate flavors while also having flavors like: lemon mering, pistachio, apple pie, and pumpkin spice caramel.

Keto Chow is 133 calories, 1.05 grams of fat, and 1.8 net carbs per serving before you add in any milk or fats. You can also use this powder in cooking things like desserts, snacks, and even some entrees according to their website. Keto Chow has a 4.4 out of a 5-star rating on Amazon.

13. Ka’Chava

Ka’Chava is a powder blend of organic superfoods and plant-based proteins. The shakes come in a vanilla and a chocolate flavor, and they have great ingredients like omega-3s, greens, and several different fruits.

A serving size is two heaping scoops of Ka’Chava powder and it includes 240 calories, 7 grams of fat, and 24 grams of total carbs. The reviews on Amazon are relatively good with a 4.5 out of a 5-star rating. Ka’Chava even has different recipes on how to use their powder on their website.

14. Shakeology

Shakeology is a good source of protein with 16-17 grams of high-quality protein per serving. The Shakeology powder also contains good things like enzymes, prebiotics, probiotics, fiber, and other vitamins and minerals.

They offer both vegan protein blends and whey protein blends; plus, they have a variety of flavors like: cookies and cream, café latte, tropical strawberry, and classic vanilla and chocolate. One scoop gives you 160 calories, 2.5 grams of fat, and 18 grams of carbs.

15. Perfect Keto

The Perfect Keto powder is a whey protein blend that comes in a chocolate and vanilla flavor. Perfect Keto is gluten-free, soy-free, and non-GMO, the powder also has added MCTs to help promote weight loss.

When it comes to supplement facts, one scoop of Perfect Keto contains 100 calories, 4 grams of fat, 15 grams of protein, and 4 grams of total carbs. The reviews for Perfect Keto are pretty good with a 4.5 out of a 5-star rating on Amazon.

Check out these great low carb meal replacements!

Whether you’re following a strict keto diet, or simply just trying to be conscious about your carbohydrate consumption; there are so many different low carb meal replacement shakes put there, making it overwhelming to figure out which one is best for you and your lifestyle.

Plus, Better Blend can make finding the best low carb meal replacement shake even easier because each 24-ounce Blend is low in carbs and high in protein. Each Blend is made with premium nutritional ingredients and the flavor is even better; because each Blend tastes just like its name. The Brownie Batter and The Lemon Up Blends are my personal favorites but you’re bound to find your own go-to flavor!

My hope is that this short blog helped to lay out some great low carb shake options for you so you don’t have to do the research yourself!

15 Foods to Improve Gut Health

Tue, 08 Mar 2022 13:30:36 GMT

You may not know it, but your gut health is incredibly important to your overall health. Your gut is where the food you eat is broken down, and where those nutrients are then distributed throughout your body. The only way to get the proper nutrients throughout your body is to have a digestive system that is well enough to give your body the best results possible.

Your gut contains essential bacteria and immune cells that help your body fight disease and other unwanted things. The brain and the gut are also connected by nerves and hormones, so better gut health often means a happier and healthier you.

If you feel like your digestive health needs some work, keep reading to discover foods that improve gut health.

1. Smoothies

Depending on what ingredients you use, smoothies can help repair an unhealthy gut. Some of the best things to put in your gut healthy smoothies are foods like: spinach, chia seeds, ground flax seeds, and hemp seeds.

Better Blend has a fantastic reputation for creating gut healthy smoothies. They have a probiotic booster that they can add to any one of their blends, plus they have a chia, hemp, and flax seed fiber booster that you can add to your smoothie for even more gut goodness.

2. Kombucha

Kombucha is a fermented, tart, vinegary tasting tea that contains the culture of bacteria and yeast which are awesome for your digestive system. It’s not the greatest tasting thing by itself, so often people add juices, fruit, and other flavorings to make the kombucha more palette friendly.

You can buy kombucha from almost any retailor, but make sure you’re looking at the nutrition labels before you purchase it. Some kombuchas have a high amount of added sugars or artificial sweeteners which aren’t that great for your gut health. There are also kombucha making kits available so you can try brewing your own at home.

3. Raspberries

My favorite fruit is raspberries by far, they’re sweet, tart, and great for you. Raspberries are an awesome fruit to implement in your diet because they have a high fiber and water content that can help aid in healthy digestion.

Raspberries are also great because they can add yummy flavor and texture to almost anything. I put raspberries on my cereal, oatmeal, ice cream, and in smoothies. When you feel like your gut needs a little help, consider adding these delicious berries to your diet.

4. Yogurt

While being a good source of calcium, yogurt is also a fantastic probiotic. Yogurt contains bacteria that’s healthy for your gut, and those microbes can help your gut feel better and boost your immunity.

Not all yogurts have this ability though; it’s important to make sure you’re getting yogurt with live cultures in it to reap all the benefits, so make sure you check the label. Yogurt in combination with fruits and granola makes for a nutritious and delicious breakfast.

5. Ginger

Ginger is a tasty spice that has several health benefits. Ginger helps to stimulate your gut and it helps to move food through your intestine. The spice can be easily added to a variety of foods too. You can add ginger to your tea, soups, and curries.

There’s even ginger flavored kombucha if you want to really drink something to make your gut happy. Also, always make sure the ginger you’re eating is quality, real ginger and not just an artificial flavoring.

6. Miso Soup

Miso is one of my favorite soups ever. It’s a Japanese fermented soup that has active cultures of bacteria in it to help revitalize your gut. If you’ve never had miso soup, it’s a salty and savory broth that often has tofu and green onions mixed in.

You can make your own miso soup at home, but most Japanese restaurants have it on their menu if you’d like to try it first before making a big batch. I like miso soup because, to me, it tastes really similar to chicken broth, so it’s super comforting to eat.

7. Artichokes

Believe it or not, artichokes are actually full of fiber. Plus, along with being high in antioxidants, artichokes may help improve your digestive health. The vegetable helps your gut create healthy bacteria, not to mention they taste great.

You could always eat artichokes in the beloved artichoke dip, but there are many other ways to incorporate artichokes into your diet in order to improve gut health. Roasted artichokes are delicious and easy to make, and I personally love to put artichoke hearts in pastas.

8. Almonds

The almond itself and the skin of the almond has prebiotic effects in the gut. A research study done by Nutrition Research found that when both adults and children replaced almonds as their snack each day, their gut microbiome had positive effects.

Almonds are a fantastic food to improve gut health, and they can be used in a variety of ways. You can eat them as a snack, or incorporate them in other ways like using them in homemade granola or using almond butter instead of peanut butter.

9. Dark Chocolate

You’ll be happy to know that you can now eat chocolate every day! Okay maybe not every day but perhaps more than you thought. It’s true, dark chocolate specifically can have positive effects on your gut health.

A scientific study published in 2013 actually found that the consumption of dark chocolate had a positive effect on the gut microbiota which resulted in overall better digestive health. Dark chocolate helps with your digestion in general because it is a prebiotic. All the more reason to be a chocolate lover.

10. Kefir

I had never heard of kefir before I started having serious problems with my guy. I was looking for anything I could to try and help repair my digestive system and I came across kefir, which is a fermented dairy drink. The drink contains live bacteria that can help improve your gut health.

I feel like kefir did help me with some of my digestive issues but I had to drink it every day in order to see a real difference. The drink tastes like a combination of milk, yogurt, and kombucha all in one sip. If you want to learn more about kefir and it’s benefits you can check out this study .

11. Oatmeal

Oatmeal is a great food to improve your gut health because it contains soluble fiber. Oatmeal has a property called beta-glucan which is a component that helps feed the good bacteria in your gut.

Another good thing about oatmeal is that it helps to keep you fuller longer and its packed with nutrients. Plus, oatmeal is super customizable when it comes to add ins, to increase the flavor you can add honey, peanut butter, or fruit.

12. Leafy Greens

Leafy greens, like spinach and kale, have a good amount of fiber and they are packed with other important vitamins as well. According to John Hopkins Medicine , leafy greens also have a specific kind of sugar in them that helps healthy gut bacteria grow.

The greens are fairly easy to incorporate into your diet as well. You can add spinach to your eggs, to a smoothie, or just eat it by itself as a salad. The awesome part about spinach is that it doesn’t taste like much, so if you did add it to a smoothie or juice it wouldn’t affect the flavor as much as you might think.

13. Bananas

Low-fructose fruits are easier on your gut than high-fructose fruits like apples and mango. Bananas are among the low-fructose fruits that are high in fiber and also contain inulin, which is a specific prebiotic that helps the good bacteria in your gut.

Bananas are one of my favorite foods because they can complement a lot of other foods or can just be enjoyed on their own. I like to put bananas in my smoothies, cereal, oatmeal, and on a piece of toast with peanut butter.

14. Avocados

Avocados are definitely in my top five favorite foods of all time. They’re creamy, delicious, and fantastic for your gut! Avocados are a superfood so they are chock full of vitamins and nutrients. One of the components avocados are high in is fiber, which is always beneficial to gut health.

Avocados are also a food that can be used in a variety of ways. The ever popular avocado toast is always an option, along with adding avocado to your smoothies, burrito bowls, sandwiches, and eggs.

15. Tempeh

The last food to improve gut health on our list is tempeh. Tempeh is a Javanese food that is made from fermented soybeans and then formed into a cake like structure. The food is often compared to tofu but tempeh is higher in protein and fiber than tofu is.

Tempeh has a nutty flavor but it fits well into many dishes that you may not expect like soups, stews, sandwiches, rice bowls, and salads. If you’re feeling like being adventurous, try adding tempeh to your next meal for some much needed fiber.

Try these gut healthy foods!

Your digestive health is important. I’ve found that if my gut is feeling bad, I really feel bad all over, because your gut is essential to the whole body, including the brain. It’s crucial to invest in yourself, and invest in nutritious foods that are going to help get your gut back on track.

Remember that, like most things, repairing your overall gut health takes time. So don’t get discouraged if you eat these highly nutritious foods and you don’t see improvement after only a few days, consistency is key.

Why Sugar Is So Bad For Your Body

Mon, 28 Feb 2022 15:35:49 GMT

Why Sugar is so Bad for the Body

Everyone knows too much sugar is bad for you, but why exactly is sugar bad for the body? Plus, how can you make sure you’re not eating sugar in excess while still satisfying that sweet tooth? So let’s dive into some reasons why sugar is something you want to limit, and how to still have those desserts you love without all the calories, fat, and processed sugar.

Sugar May Cause Acne

For a few years now many people have thought that eating a lot of sugar can cause you to develop more acne. Consuming sugary foods spike your blood sugar levels which in turn causes your body to increase its oil production and inflammation, both of which can cause more acne for you.

2. Too Much Sugar Can Cause Weight Gain

Most overly processed foods are high in sugar content. Things like cakes, potato chips, and cookies all are high in sugar as well as fats. Sugar is a contributor when it comes to gaining weight because most foods who are high in processed sugars are also high in calories, hence making individuals gain weight.

3. Too Much Sugar Could Increase Your Risk For Depression

There are many factors that come with someone developing depression, but according to recent studies , regularly consuming foods that are high in processed sugars could increase your likelihood of becoming depressed. It’s always a good idea to try and follow a healthy diet if you struggle with depression because eating nutritiously can really help improve mood.

4. Sugar Can Cause Low Energy

Consuming something that is high in sugar spikes your blood sugar and insulin levels, therefore giving you a period of increased energy. Although this spike quickly drops and is often referred to as a “ sugar crash ”. To avoid these crashes, it’s best to limit your processed sugar consumption.

5. Too Much Sugar Can Cause Cavities

When decay causing bacteria in your mouth comes in contact with sugars , it forms an acid that eats away at your tooth enamel. Because of this, it’s beneficial to keep your sugar consumption limited, so you don’t have to get cavities filled at the dentist so frequently. If you’ve ever had a cavity before, you know they can be irritating and painful to deal with.

6. Too Much Sugar May Cause Heart Disease

Several studies have found that consuming a diet that is high in sugar can increase a person's risk for developing heart disease. A study done in 2014 found that increased added sugar in diets can in fact be related to cardiovascular disease and an overall unhealthy body. So it’s important to monitor your intake of sugar in an effort to keep your heart healthy.

7. Sugar May Speed Up Aging

Too much sugar can affect the skin in many different ways, along with potential increased acne. According to Unity Point Health , sugar also increases the appearance of wrinkles, increases development of dark spots, and slows the healing process of cuts or scraps. In essence, if you want your skin to be as healthy as possible, monitoring your sugar intake is helpful.

Scared of Sugar Now?

I thought the exact same thing when I read how sugar can affect the body as well. Although, this doesn’t mean that you should never eat sugar again, it simply means it’s best to monitor your sugar consumption and not eat it in excess.

A great way to limit your sugar is to find healthy alternatives for those moments when you really want something sweet. This is where Better Blend comes in, we specialize in meal replacement smoothies that taste just like your favorite desserts. Don’t believe it? Just check out our awesome reviews. Some of the fan favorite blends are Brownie Batter, Strawberry Shortcake, and Reese Cup.

If you’re trying to limit your sugar or if you’re just looking for a healthy alternative to your favorite sweets, Better Blend is perfect for you. Check out our menu here or visit one of our locations .

Healthy Breakfast Options for Weight Loss

Fri, 25 Feb 2022 16:06:54 GMT

It’s the most important meal of the day! Breakfast is what starts your mornings and gives your body that much needed fuel to get through the rest of your day. Which is why it’s so important that your breakfasts are truly nutritious and healthy.

If you’re making an effort to live a more wholesome lifestyle, or if you’re beginning your weight loss journey, what you choose for breakfast each day can be essential to achieving your goals. There are so many breakfast foods out there, it can certainly be overwhelming to try and figure out which ones are truly the best when it comes to losing weight.

In this blog, we’ll cover some healthy breakfast options for weight loss that will help support your health and fitness journey, while also keeping you full and tasting great!

Let’s dive in!

1. Better Blend

Kick sugary smoothies to the curb and fuel your mornings with delicious and truly nutritious smoothies from Better Blend . Each blend is packed with premium whey protein, low in calories, sugar, and carbs, then fortified with 50 vitamins and minerals. If you’re a cereal lover, you’re in luck, because Better Blend just released their new flavor the “Apple Jacks” blend, mimicking that beloved combination of fresh apples and warm cinnamon. If Apple Jacks isn’t your thing, Better Blend also has their “Cinnamon Toast Crunch” blend made with real cinnamon, honey, and pecans.

The fact is that a lot of cereals are just empty carbs, they taste great but they aren’t great for you; and you’ll be hungry again within the next hour! Just to show you what I mean, here’s a comparison of a serving of Cinnamon Toast Crunch cereal with the nutrition of a Cinnamon Toast Crunch blend from Better Blend :

Better Blend’s “Cinnamon Toast Crunch” blend contains no actual Cinnamon Toast Crunch cereal but tastes just like it! The blend is made with all ingredients that you can pronounce, plus it’s much higher in protein and way lower in sugar, providing your body with a more balanced and healthy breakfast option for weight loss.

Enjoy cereal in a healthier, blended way with Better Blend . Check out their menu here , or stop by a location and get an “Apple Jacks” or “Cinnamon Toast Crunch” blend today.

2. Eggs

Eggs , whether it’s regular whole eggs or egg whites, provide your body with an exceptional amount of protein. Because of eggs high amount of protein, they keep you fuller longer and may help increase your metabolism, allowing your body to burn more calories.

Whole eggs are relatively low in calories while egg whites have an even lower amount of calories. The fat in an egg is around 4.8 grams, and they contain other essential vitamins and nutrients like calcium, riboflavin, folate, and vitamins A, D, B12, and E.

In a short study done in 2008 by Saint Louis University , they found that by breaking a group of people into two controlled groups, one eating eggs for breakfast and the other eating a bagel; the group who had the eggs for breakfast over a period of time actually helped to enhance their weight loss.

In conclusion, eggs are a fantastic breakfast that help to keep you fuller longer and may help support weight loss. Plus, eggs can easily be added to other breakfast components like toast or avocado to make a well balanced, delicious meal!

3. Spinach

Spinach is low in calories but also high in fiber, so it can help to keep you fuller longer. Spinach is also a superfood, meaning it’s incredibly high in vitamins and nutrients that your body needs.

Just one cup of spinach contains around 7 calories but is packed with great things like calcium, iron, magnesium, potassium, vitamin A, and folate. The potential benefits of eating spinach is also wide. Spinach can possibly help in diabetes management, cancer prevention, asthma prevention, lowering blood pressure, and it helps to promote bone, skin, and hair health.

The great thing about spinach is that it’s a super compatible vegetable, meaning it can be a component in a variety of different dishes. For example, you can make an egg and spinach omelet, add spinach to a stir-fry, or you can even add a handful of spinach to your fruit smoothie without altering the taste.

Spinach is a great way to add essential nutrients to any of your meals. Because it honestly doesn’t taste like much but the benefits of spinach are endless, making it the perfect healthy breakfast option for weight loss.

4. Sweet Potatoes

Sweet potatoes have a naturally sweet flavor, and they can be cooked in a variety of ways. A sweet potato is a great source of vitamin A in the form of beta-carotene, vitamin B6 and C, potassium, and fiber.

Across the world, sweet potatoes come in an array of colors, the color we mostly see here in the United States is a bright orange color; but other countries can see sweet potatoes in white, cream, red, yellow, and purple.

The bright colors of sweet potatoes come from the “phyto” chemicals that are found in the potato. These chemicals have been researched to potentially help overall human health and disease prevention.

Sweet potatoes would be great as a hash with an egg on top, or simply add a cooked sweet potato as a side to a soup or salad for a complete meal!

5. Avocado

The avocado is technically a fruit that comes from a tree in central Mexico. Avocados are one of my favorite foods, I literally put them on anything that I can! They are creamy, delicious, and packed with important nutrients and vitamins.

Avocados contain nutrients like folate, magnesium, riboflavin, niacin, and vitamin K. Plus, avocados contain fiber, and both monounsaturated and polyunsaturated fats, which are the “good fats” of the food world.

Because of the high amount of fiber in avocados , they may help support metabolic health, in return promoting weight loss; making avocados a great healthy breakfast option for weight loss. I love avocados because they are so yummy and can be added to really anything. I put avocado on my salads, burrito bowls, on toast, with eggs, and even in smoothies for extra flavor and creaminess.

6. Grapefruit

Grapefruits are bright, tart fruits that have a variety of benefits. Because they are a citrus fruit, they help to support your immune system. Grapefruits are high in antioxidants that can help to promote cell health.

The fruit is also low in calories but highly nutritious, containing vitamin C, A, potassium, and folate. Because of the fiber in grapefruits, they can help to keep you fuller longer, and they may be able to improve your heart health. Eating grapefruit also may help to aide in weight loss. By eating a grapefruit that’s full of fiber, you’ll ideally be consuming less calories, which may help you to lose those unwanted pounds.

In fact, the Division of Endocrinology at the Scripps Center in California did a study with 91 obese individuals, asking part of them to eat half a fresh grapefruit before each meal. They found that the group who did consume a grapefruit before meals actually lost more weight than those who didn’t, although it’s unknown if the weight loss was due to the grapefruit alone. Definitely check out grapefruits as a healthy breakfast option for weight loss.

7. Steel-Cut Oatmeal

Steel-cut oatmeal is another one of my personal favorite breakfast foods, because I love experimenting with new things to top it with. I like to make my oats and then top them with chia seeds, and add a tablespoon of natural peanut butter and raspberry jam. When I have fresh fruit in the fridge I also add that in as well.

Steel-cut oats have both soluble and insoluble fiber, meaning that fiber is going to help and keep you fuller longer, which may help you to consume less calories. In turn, eating less calories may help you lose weight.

The healthy benefits of eating steel-cut oats are plenty. The oats may help improve heart health, help to manage diabetes, and relive unwanted constipation because of its high fiber amount. Next time you don’t know what to have for breakfast, give steel-cut oats a try!

8. Bananas

Bananas are known for their high amount of potassium, which is an important nutrient to get. But, bananas also contain other nutrients that are beneficial to your body. Bananas are one of the best fruits to get the vitamin B6, it also contains vitamin C, manganese, and can help aid in digestion.

A banana may be able to help control blood pressure with its potassium, the fruit may also help prevent cancer and promote heart health. Bananas are low in calories but very nutrient dense making them the perfect breakfast to support weight loss.

Bananas can be eaten in a variety of ways. Personally, I like to cut a banana up and then drizzle natural peanut butter and honey over it as a snack. If you’re eating it for breakfast it would be great on a piece of whole grain toast with peanut butter or jam, or simply add a banana as a side item to your egg omelet or oatmeal!

9. Protein Powder

According to the American Society for Nutrition , eating breakfast is important, and eating a breakfast that is high in protein is especially crucial because it can benefit your body, mind, and may help with weight loss. Most Americans eat the majority of their protein at dinner time, but getting protein in the mornings can help to increase your metabolism and give you more energy.

Quality protein powder is a convenient and reliable way to get a high protein breakfast. Protein powder can be mixed into pancake batter, but really the easiest way is to mix your protein powder into a smoothie.

You can get protein powder at really any grocery store or fitness store, although Better Blend really excels when it comes to making quality protein shakes that actually taste great. Each blend contains 27-30 grams of protein to help support your weight loss journey and keep you fuller longer. Next time you need a healthy breakfast, fast, grab a protein smoothie , or add in protein powder to your meal.

10. Salmon

Another one of my all-time favorite foods to eat literally anytime is salmon. It tastes delicious and fresh, and it can be cooked in a variety of ways, allowing it to take different flavor profiles. Salmon is one of the most nutritious fish available, that can offer you many health benefits.

Salmon is full of omega-3 fatty acids, which are good fats that help your heart and skin. The advantages of eating salmon are plenty, just a few ways eating salmon is beneficial is it may help to improve heart health, repair tissue, promote brain health, fight inflammation, and may help prevent cancer.

Salmon may also assist in weight loss, since the fats it contains are good fats that are nutrient dense. Plus, the fish is high in protein, helping to keep you fuller longer. One of my favorite ways to eat salmon is to take whole grain toast, spread some avocado on it, and then top it with raw or smoked salmon. Definitely keep salmon in mind as a healthy breakfast option for weight loss.

A healthy breakfast is incredibly important to your day and your weight loss journey. The best part about eating a nutritious breakfast is that it doesn’t have to be bland! Breakfasts can be incredibly flavorful while also providing your body with the vitamins and nutrients it needs.

Getting the correct nutrition is important when it comes to weight loss, choosing the right foods can be difficult though.

So I hope this blog helped you to determine which great breakfast foods to try next. Healthy breakfast options to support weight loss are everywhere, you just have to have all the facts! So whether you are starting your morning with some avocado toast, or grabbing a Cinnamon Toast Crunch blend from Better Blend ; make sure your breakfast choices are wholesome and delicious!

10 Healthiest Places To Eat In Cincinnati

Fri, 18 Feb 2022 22:38:26 GMT

Finding truly healthy places to eat in cities can sometimes be challenging. Sometimes cities are so spread out that you don’t know where to start, while other restaurants in a city may claim to have healthy meals; but they are really lurking with unnecessary sugars and fats.

Whether you’re new to Cincinnati, just passing through, or you’ve lived here for years, you may be surprised by how many healthy places to eat there are in the Cincinnati area.

Moving to Cincinnati a little over a year ago, I felt lost, a big cities and new things can be intimidating! I’ve always tried to eat healthy and when I moved to Cincinnati, I didn’t know where to go in order to get the best food possible.

If you’re in the same boat, never fear, because I’m going to give you ten incredibly healthy places to eat in Cincinnati.

Alright, let’s get started!

1. Better Blend

Better Blend is fairly new to the Cincinnati area but it’s become one of my favorite places to go when I want something delicious and sweet without going for the cookies or ice cream. They offer high protein meal replacement smoothies as well as bright and flavorful acai bowls.

The blends or bowls are a perfect breakfast, lunch, or snack when you want something healthy on the go. Personally, my favorite blend is the Cinnamon Toast Crunch blend with extra peanut butter; I was shocked at just how much it tasted like the cereal!

If I get a bowl, I always get the Super Bowl, made with blended acai fruit and then crowned with all the toppings. If I had to choose between ice cream and Better Blend’s bowls, I’m choosing the bowls every time; they’re seriously that good! Right now, Better Blend has a location on West Fourth Street downtown, and also a location in Clifton near the UC campus. Head to their website and check them out.

2. ESSEN Kitchen

I’m not vegan myself, but I can imagine it would be a bit challenging to find great vegan restaurants in the city if you are completely plant-based. Although, Essen Kitchen in Findlay Market is a fully vegan restaurant that will make you forget about meat all together!

Essen offers breakfast, lunch, and dinner options that are all delicious and all vegan. Their menu options aren’t boring either, with options like Pumpkin Chili, vegan burgers, and vegan creamy mac n cheese, you’ll be coming back for more, even if you aren’t plant-based. You can look at Essen’s website here .

3. Sleepy Bee Café- Oakley

A great healthy place to eat in Cincinnati would be the Sleepy Bee Café in Oakley. Sleepy Bee is open for breakfast and lunch from one to three; and their menu offers a variety of options that are both flavorful and nutritious.

Sleepy Bee has their regular menu, as well as rotating seasonal dishes that are sure to get you in the spring or fall mood! All of the ingredients Sleepy Bee uses is sourced locally from farms and individuals around Kentucky, Ohio, and Indiana.

Some of my favorite healthy meals at Sleepy Bee are the Ember Avocado Toast, The Queen City Bee Sandwich, and the Vanilla Almond Oats. The great part about Sleepy Bee is that they have a large menu, so everyone is able to find something they like. Check out Sleepy Bee’s website here .

4. The Whole Bowl

If you’re in the mood for something savory and nutritious, The Whole Bowl is a great healthy place to eat in Cincinnati. They essentially offer vegetarian and vegan bowls that are filling and delicious.

The Whole Bowl’s menu is simple but packs a ton of flavor. The process is easy, you choose your bowl size, small, medium, or large, and then you pick what healthy items go in it! The ingredients you choose from are: brown rice, avocado, black and red beans, cheddar, black olives, sour cream, cilantro, salsa, and tali sauce.

You can always “veganize” your bowl as well, by taking out the sour cream and cheese. The Whole Bowl is a grab and go style shop, so you order your food at the window and take it with you when it’s ready. So the next time you’re craving a burrito bowl, think of Whole Bowl! Look at their website here .

5. Loving Hut

Another great vegan food option in the Cincinnati/Oakley area is the Loving Hut. The Loving Hut makes their food mission clear; they believe eating a vegan diet is a healthier way to live. Not only for your body but also for the environment and its animals.

All of the items on Loving Hut’s menu are 100% vegan and they use organic foods whenever possible. They have a large menu so anyone is bound to find something they really enjoy.

Some tasty options on their menu include: the Grilled Veggie Sandwich, the Impossible Burger with “Cheez”, and the Raw Taco Salad. At Loving Hut, you can feel good about the food and what it’s doing for the world. Check out their website here .

6. Harmony Plant Fare

Healthy places to eat can be found all over Cincinnati, and the Findlay Market is a great place to explore if you want to try new things or find awesome local health food spots like the Harmony Plant Fare.

Harmony Plant Fare is an all vegan deli inside the Findlay Market. They offer packaged goods as well as menu options that you can order ahead and eat like sandwiches and snacks.

Some of their vegan sandwiches include the Buffalo Chicken Ranch Sandwich, the Gyro with Muhammara, and the classic Italian Sandwich. Although I’ve never visited Harmony Plant Fare personally, the reviews are fantastic from both vegans and omnivores. You can head to their website to check out the menu.

7. Vinaigrette Salad Kitchen

Salads are one of the go-to foods when people think of eating healthier, although sometimes salads can get pretty boring, but they don’t have to be! At Vinaigrette Salad Kitchen they offer a range of salads that really pack in flavor.

Vinaigrette Salad Kitchen has a location in Kenwood, so if you’re looking for an incredible, healthy salad in the Cincinnati area, definitely check them out. You can order a salad off the menu, or you can even create your own salad to your liking.

Vinaigrette is a great place to try if you want something fresh and light on your stomach. My favorite salads at Vinaigrette are the BLT Deluxe and the Maki Shrimp Salad. If you want to look at their website or see their other locations, click here .

8. Herban Vegans

Herban Vegans is a newer healthy place to eat in Cincinnati with their location on Elm Street. They specialize in vegan seafood and try to create dishes that incorporate a variety of herbs and spices.

The cool thing about Herban Vegan is that you can go into the store and eat or you can even get your meals prepped from them. They offer meal plans for those you don’t have time to cook or are trying to go vegan for the first time. You can choose anywhere from 4-7 meals a week that are delicious and completely vegan.

Some yummy items on their menu include the Baja Shr’mp Tacos, the Buffalo Miracle Mac, and Herban Vegan Sliders. If you want to know more about Herban Vegans, you can head to their website .

9. Melt Revival

Melt Revival is a local café that can be found right on Hamilton Avenue in Cincinnati. They offer healthy and organic meals and they even have vegan, vegetarian, and gluten-free options.

Their dishes are made from scratch daily and they use local foods whenever possible. Melt Revival is open for breakfast, lunch, and dinner so you can get your health fix anytime.

The Vegetarian Cheesesteak, the Pad Thaiwich, and the Artichoke Melt are just a few awesome dishes that are on their menu. Next time you’re craving a good sandwich, check out Melt Revival. You can find their website here .

10. Silver Ladle

The Silver Ladle is a fast casual restaurant right in downtown Cincinnati. They specialize in serving homemade soups, chilies, sandwiches, and salads. They’re located right on Walnut Street so it’s incredibly easy to find and get to.

Silver Ladle’s entire menu is also available for catering and carry-out as well. Their menu consists of vegetarian items, gluten-free items, and heart healthy options as well.

A few nutritious things on their menu include: the Stuffed Mushroom, the Italian Wedding Soup, and the Strawberry Spring Salad. They have even created their own version of Cincinnati style chili, using shredded chicken instead of beef. If you want to know more about the Silver Ladle head to their website .

Explore Cincinnati’s Healthy Options!

One of the best and most exciting parts about cities is that there is always something new to try around the corner, even if you’ve lived in Cincinnati for years; there are always healthy options popping up.

So whether you’re a Cincinnati native, recently relocated, or just passing through, there are plenty of healthy places to eat in Cincinnati that are sure to be your next new favorite.

Next time you’re out and about, grab a yummy salad from Vinaigrette or try a mouthwatering acai bowl with all the toppings from Better Blend. I hope you’re as excited to try these nutritious gems as I was! Finding truly healthy places to eat in cities can sometimes be challenging. Sometimes cities are so spread out that you don’t know where to start, while other restaurants in a city may claim to have healthy meals; but they are really lurking with unnecessary sugars and fats.

10 Self-Care Ideas for Winter

Tue, 15 Feb 2022 18:36:05 GMT

Winter, you either love it or you hate it. If you don’t enjoy winter time, you’re definitely not alone. The colder months, especially the holidays, can be very difficult for some people. Along with the freezing temperature comes daylight savings time ending, dangerous driving conditions from the snow, the stress and often times grief for loved ones during the holidays, increased isolation, and most people become more sedentary during the winter months.

You’d be surprised at just how many people deal with some or all of these consequences of winter time. The sad truth is, many people struggle with Seasonal Affective Disorder (SAD), which is a type of depression related to the changes in seasons. According to Boston University , an estimated 10 million Americans are affected by SAD, with women more likely to be affected.

If you struggle with SAD or you find your depression worsens in the winter, know that you’re certainly not alone. One of the best ways to combat SAD, along with therapy or medication if needed, is to practice self-care. When I say self-care, I don’t mean just doing some quick retail therapy, I mean putting into practice actual habits that in the long run will make a significant difference in your mood and your life.

Without further ado, let’s get into some ways to truly take care of yourself this winter.

1. Begin a Journal

Emotions and fears can be difficult to manage on your own. The thoughts and feelings seem to swirl around in your head with no outlet. That’s why giving your brain a safe channel into dealing with those feelings is important, and journaling can be that outlet for you.

Ending your days by writing out a page on how you feel, how your day went, your current fears and wants, etc. can help your brain process and better understand your emotions. Not to mention, when you’re having racing thoughts or unwanted feelings that you simply can’t stop thinking about, putting everything down on paper and out of your head can help give you a sense of relief, even if it’s for a short while.

Always remember that with journaling, you should try to be as consistent as possible. This way your brain is getting a much needed exit each day, and over time it can add up to less stress and a better way to regulate your emotions. If you miss a day or two, don’t be too hard on yourself, but try to make a conscious effort to take ten minutes for yourself each day to write your journal entry.

2. Eat Healthy

Does your diet really matter when it comes to mental health? Absolutely. Believe it or not, but your gut and your brain are actually connected, meaning what you eat effects what your brain does. More and more, researchers are finding that irritation in your GI system can send signals to your nervous system that trigger mood changes.

Eating foods that are highly processed and have a high sugar content can lead to inflammation throughout your body and in your brain, which in turn puts stress on the brain potentially leading to a number of mood disorders like anxiety and depression.

Basically, eating nutrient dense foods can have a positive effect on your mental health. Your gut needs good bacteria in it in order to be healthy and send those good signals to your brain. So what are the best foods you can eat for a healthy gut? According to Sutter Health , the best things you can eat for a better brain and gut are complex carbohydrates like starchy vegetables, fiber-rich fruits, and grains like quinoa. Lean proteins like chicken, fish, and eggs are also essential, as well as fatty acids that can be found in fish and nuts.

One of my favorite things to eat when I feel like I need a healthy brain boost is an acai bowl from Better Blend . Their bowls are packed with fresh fruits, filled with vitamins and antioxidants, and then topped with yummy and nutritious toppings like pecans, granola, and organic honey. The bowls are a really delicious way for me to know I’m getting a meal that incorporates the good food my brain and gut needs.

Remember that eating a healthy diet doesn’t mean you can never have fries or chips again, it simply means that you make an effort to eat those highly processed foods in moderation. This winter, try to give your gut and brain a break and get creative in the kitchen making some truly healthy meals.

3. Practice Gratitude

It may sound cheesy, but being grateful can actually make you a happier person and improve your mental health. Around the holidays is when most people think about what their thankful for in their lives. But there’s a difference between thinking about things you’re grateful for just in the weeks of Thanksgiving and Christmas and actually practicing gratitude.

Gratitude is “the quality of being thankful”, but practicing gratitude is training yourself to call out and notice the wonderful things you have in your life each day and then acknowledging how appreciative you are for them. Practicing gratitude has been proven to help your mood, because expressing gratitude releases dopamine and serotonin in the brain, making us feel better mentally. If you want to dive deeper into how gratitude can improve your mental health you can check out this study done by the American Psychological Association , and this study done by the Department of Clinical Psychology at Shiraz University.

Essentially, practicing gratitude each day helps your brain to form new positive pathways to think about your life, which in the long term could reframe the lens you look at the world through in a more optimistic and joyful way. There are several ways to put gratitude into practice. My personal favorite way is to jot down 10 things I’m grateful for in my life every day, and then reflect on how much those things mean to me. You can use a blank journal to do this, and just set aside 5 or 10 minutes a day to practice gratitude.

I will say that in the short time I’ve been doing this, I’ve started to see improvements in how I think and feel each day, and how I’m getting slowly better at regulating my emotions. Practicing gratitude takes only a few minutes a day, but it can have lasting positive effects on your mood .

4. Take a Walk

I know it sucks to walk when it’s freezing cold outside, but walking can actually help benefit your mental health . Taking a walk each day, especially a walk out in nature, can have a powerful impact on both your mental and physical health. Walking gives your mind a much needed moment to rest and relax, plus, being active, even if it’s walking , can help reduce unwanted stress and anxiety.

The benefits of walking have been heavily researched and proved by scientists, if you want to know more about how walking can have a significant impact on your mental health; you can check out this study done by The University of Mississippi and this study conducted by York University . In the winter, most of us are cozied up in our homes by the fireplace, but staying in day after day can become tiring and cause cabin fever . Walking gives your body and mind a change of scenery, which is important for anyone.

Personally, I think the best way to get your walk in during the winter is to pick a time during your day where you feel the most drained. Then, bundle up to make sure you won’t be too cold, and walk outside for about 15 minutes without your phone or any distractions; focus your attention on the scenery in front of you and appreciate the beauty of it all.

During my walks, it also helps me to actively notice the cold air I’m breathing in and I then try to think of things that I truly admire about my life and my surroundings. I know it might be hard to imagine, but who knows, you may come to look forward to your winter walks!

5. Get Enough Z’s

It might seem obvious, but getting enough sleep is so important for a healthy body and mind. The fact is that being sleep deprived can have an effect on your mental health . Unfortunately, individuals who have conditions like depression and anxiety are more likely to have sleep problems , that’s why it’s so important to practice good sleeping habits if you suffer from SAD, depression, anxiety, or all three.

Some of the most effective ways to combat depression related sleeping issues I’ve personally found is: turning on a white noise machine during the night, going to sleep at the same time each day, stop using a smartphone an hour before bedtime, exercise some time during the day, using an essential oil diffuser in my bedroom, and finally, sleeping in a cold room.

Even though it’s winter time, don’t be afraid to turn your thermostat down a few notches when it’s time for bed. Sleeping in a cool room can have awesome benefits for you, it helps you fall asleep quicker and improve the quality of that sleep, a cold room also helps to improve your melatonin levels, and with melatonin being linked to serotonin, sleeping in a cool room may enhance your mood overall.

I know how frustrating it can be to not get enough sleep when you already feel drained. But get into the habit of making a relaxing bedtime routine and sticking to it even when you feel like it isn’t working. Eventually you may find that both your sleep and your mood increase for the better.

6. Consider Therapy

Don’t knock it till you try it. I’m a huge believer that therapy can be beneficial to anyone, regardless of if they struggle with SAD, depression, or anxiety. The fact is, as humans, we all have difficult times in our lives where we could use some extra help. Therapy gives you a safe, and confidential outlet to really talk through how you’re feeling.

The winter time brings about a lot of memories and emotions for people. Some individuals adore the holidays and the cold, but for many people the holidays and colder months bring up a lot of sad feelings and thoughts. Whether it’s the first Christmas without a loved one, the overwhelming stress of the holidays, or feeling particularly alone during the cold period; there are a multitude of reasons why someone could really struggle during winter.

The bright side is, there is absolutely help, and you do not have to hurt alone. Therapy is a healthy release for depressed and anxious thoughts and feelings. In therapy you can talk in depth about how you feel, and in turn get clinical input, advice, and learn coping skills on how to improve your emotions and thought patterns. Therapists help to guide you in processing your SAD, depression, or anxiety in a healthy way.

Your options when it comes to therapy is plenty. Cognitive Behavioral Therapy (CBT) and Mindfulness Therapy are a few popular forms of therapy, but the options are endless. If you want to know more about all the types of therapy offered you can click here .

If you haven’t considered therapy due to the cost, you can have faith that there are free and low-cost therapy options available to you. If you’re a student, most colleges and universities offer free counseling services for anyone enrolled in classes. If you’re not a student, there are free or low cost therapies and groups around you that you can easily apply for. If you live in Hamilton county, the Recovery Center of Hamilton County has both online and in-person classes and group therapies that are completely free. Just a few of their groups include: Self-Compassion Group, PTSD & Recovery Group, and Bipolar and Depression Support.

If group therapy isn’t your thing, Community First Behavioral Health- Hamilton and North Key Community Care in Florence, KY offers low cost individual therapy to qualifying people. Another thing to keep in mind is that often times virtual counseling can cost significantly less than in-person, Better Help is a fully online therapy platform where sessions typically cost between 60 and 90 dollars, cutting the normal price of individual therapy by about 60%.

7. Socialize (even when you don’t want to)

Humans are social creatures by nature, which might be a disappointment to those with social anxiety like myself but it’s absolutely true. Often times when people struggle with their mental health, they tend to isolate and avoid doing things they used to enjoy, like going out with family or friends.

While it may be difficult to get yourself out and about feeling so low, if anything, spending time with others can help you to feel less alone, even if you aren’t directly discussing your mental health. The benefits of socialization are many, spending time with supportive individuals can help lower your stress levels, decrease depression and anxiety symptoms, and ultimately help improve your overall life satisfaction.

In a study done by Colorado State University , they found that people with greater depression symptoms viewed their lives, and felt, more satisfied and meaningful when they had more positive social interactions. The clinical study also found that depressed individuals felt more content with their lives when they felt a sense of “belonging”. Often times belonging is the human emotional need to feel loved and accepted by others; whether that’s by family, friends, religion, or co-workers. In order to really find that sense of belonging, socialization is needed in some way or another even though it can be challenging.

8. Admire Yourself

During one of my recent therapy sessions, we discussed the importance of positive self-talk, and how increasing your self-esteem may help with depression and anxiety. This topic really got me to contemplate about how I think and how I treat myself in my own head. It made me ask questions like: would I talk to a friend the way I talk to myself? or would I want to even spend time with someone who belittled me like I do myself each day? Probably not.

This is important because you spend 24 hours a day and 7 days a week with yourself; making an effort to boost your self-esteem is crucial. When we learn to really love ourselves , we often strive for an overall better life with happier relationships and experiences. It’s difficult to know where exactly to start when it comes to building our own self-esteem, since people with SAD, depression or anxiety are often more self-critical than others. My therapist encouraged me to write down ten things I like about myself every day in an effort to acquire higher self-esteem. The first time I did it, I couldn’t even think of five things I really valued about myself, but after sitting down and doing it a few times, I began to see more things that I admired about myself, and you will too.

Recognize the way you’re thinking and talking to yourself, would you speak that way to a dear friend going through a similar struggle? Hopefully not. The same compassion you would show a friend or family member is the same compassion you should show yourself. It’s certainly easier said than done for someone who is really struggling, but be persistent and recognize those self-critical tendencies or negative thinking and stop them in their tracks.

If you want to learn more about negative thinking patterns and how to combat them, click here .

9. Do Random Acts of Kindness

Helping others can actually help you. It always feels good to help someone in need or be the reason that someone smiled. But doing something positive for others doesn’t just make you feel good, it also can help improve depression and anxiety symptoms. According to Dr. Lyubomirsky of the University of California, positive activities, like helping others, primarily cultivates positive emotions and helps build personal strengths.

In other words, doing random acts of kindness can be an effective, and low-cost treatment for depressive symptoms. Doing things to help others can add positivity and feel-good emotions to your day-to-day life. Helping someone may seem small, but doing it often can add real happiness and benefit to how you feel.

Some easy ways to help others in a small way that could leave a big impact are: paying for the person behind you in the drive-thru line, leave an encouraging post-it note in a random place, or volunteer at a local homeless or animal shelter; volunteers are always needed at a multitude of organizations and your help can truly change lives.

Don’t think too hard about what to do as a random act of kindness, it can be as simple as sending a text of hope to a friend or family member struggling; or smiling at a stranger. Helping others feels so great because it makes you feel needed, inspirational, and impactful. All of which is true of each person, but being truly kind to others in turn helps us be kinder to ourselves, resulting in more positive and hopeful feelings.

10. Get Moving

It can be HARD to get up and go to the gym when it’s so cold outside, and struggling mentally can make it seem like even more of a chore. Even though it’s difficult, moving your body in some way can release positive endorphins in your brain, which can increase your feeling of well-being.

Cardio not really your thing? Don’t worry, really any exercise you do will help you in reaching your goal of feeling better. The exercise could be yoga, stretching, even actively cleaning your home. The overall goal is to get you up and moving while increasing your heart rate a bit. You don’t have to exercise for long either, even 10 or 15 minutes a day can be beneficial.

If going to the gym just seems like too tall a task, there are plenty of awesome, free, exercise apps that you can download and do the workouts right on your living room carpet. Some apps that I’ve tried and enjoy are Sworkit and Daily Workouts . These apps are super easy to use and they make working out easy by showing you how to do the exercise, as well as a built in timer to tell you when to stop.

Working out is something that I really love to do. When I found myself in a bad depression episode, I stop exercising completely because I felt so low. When I started to feel a little better, I began to be self-critical about not doing as much in the gym as I used to or not working out for longer. My advice would be to take things slow, and give yourself some grace if you beat yourself up about not working out as much or as intensely. The fact is, you’re going through something very difficult, and it’s important to not put expectations on yourself during this time; so be gentle with your body and mind!

Actively use these self-care ideas for winter!

Winter is hard enough, and struggling with seasonal affective disorder, depression, or anxiety during the cold months can seem unbearable. It’s important to understand that you are not alone in how you feel; I struggle heavily with mental health myself and so do millions of other people. One thing to have faith in, is that there is hope. There are resources, coping skills, and therapies available to help you.

Most importantly, be kind to yourself, be patient, show yourself compassion, and make yourself and your health a top priority. This difficult time will pass. Whether you decide to eat a little healthier, seek out a therapist, or start a gratitude journal; take active steps to help make your brain a little happier.

Resources:

National Suicide Prevention Hotline: 1-800-273-8255

Hamilton County Recovery Center: 513-241-1411

Substance Abuse and Mental Health Helpline: 1-800-662-4357

Samaritans: 1-877-870-4673

National Hopeline Network: 1-800-442-4673

Veterans Crisis Line: 1-800-273-8255

North Key Crisis Line: 859-331-3292

Hamilton County Crisis Line: 513-281-2273

7 Reasons Better Blend is the Perfect New Year’s Resolution

Mon, 03 Jan 2022 21:16:08 GMT

Turn Resolutions Into Routines, With One Simple Daily Habit.

It’s 2022 and you’ve made eating healthier your New Year’s resolution. Congratulations on making the effort to improve yourself! You’re committed to having a more nutritious diet but you don’t know where to start, or how difficult it will be to stick to it.

The good news is, eating better doesn’t have to be time consuming, unappetizing, or unappealing, because Better Blend makes a healthy diet easy. There’s a ton of reasons why making Better Blend a part of your New Year’s resolution is beneficial to you and your health. But instead of giving you 100 reasons, I’ve narrowed it down to 7 reliable reasons why incorporating Better Blend into your New Year is the best thing you’ll ever do.

Let’s get started!

1. Taste’s great & is great for you

Why is it that everything bad for you tastes so good? Do you ever wish you could eat the whole tin of brownies without all the calories? You absolutely can with Better Blend, because each handcrafted blend tastes like it’s bad for you but it’s actually good for you.

Each nutritious blend is packed with protein and then fortified with vitamins and minerals; and each one is low in calories, sugar, and fat. An ever popular flavor at Better Blend is the Brownie Batter, tasting just like you took a spoon to the mixing bowl but without those extra calories, fats, and added sugars.

Don’t be discouraged if chocolate isn’t your thing, Better Blend has an array of other delicious blends to choose from as well. Like the Banana Caramel Cheesecake, Cinnamon Toast Crunch, and Peanut Butter Pie.

With all the good and none of the bad, you’ll be shocked at just how awesome the blends taste. Feel free to check out Better Blend’s menu here and stop in soon to see how delicious healthy can be.

2. Convenience is king

Nowadays convenience is key. We all have incredibly busy lives, especially going into the New Year, and it can be overwhelming. Better Blend makes it easy for you to get a truly healthy meal, fast.

If you’re in the Northern Kentucky/Cincinnati area, Better Blend has three locations spread out across the tristate region. With a Better Blend in Florence, Downtown Cincinnati, and Clifton, you can easily head in for a blend or bowl any time.

Better Blend also offers delivery from all three of their locations, so you don’t even have to leave the couch or office to indulge in your favorite Better Blend treat. You can find Better Blend’s locations here and order online here .

3. You NEED protein

Protein is an essential nutrient. Protein is needed for the body to be healthy and grow, along with being an essential nutrient, protein is also a macronutrient; meaning people need larger amounts of that nutrient to be healthy.

Your body is made up of cells, and protein acts as a fuel source for your cells to keep working properly. Not only does protein feed your cells, but it also gives you energy, it keeps you full, it helps improve your immune system, and it helps repair and build muscle.

The only way to get protein is through your diet, meaning your body can’t produce its own protein naturally. Thankfully, Better Blend makes it super easy for you to get all your protein in a day.

The blends are made with protein specifically in mind, each blend has 27-30 grams of premium protein in it; so making sure you’re getting enough protein in the day is a breeze with Better Blend. Plus, all the blends taste like dessert! What could be better than that? Stop having chicken for the fifth night in a row and give Better Blend a try, you won’t be disappointed!

4. Fast.

At Better Blend, most of the bowls and blends can be made in two minutes or less. That means you get a truly nutritious meal that’s filling and delicious in a fraction of the time it would take you to cook something.

If you’re someone who’s always on the go, the blends are perfect for you; because not only are they ready quickly, but they only need one hand to be consumed, so you have an extra hand to drive, talk on the phone, or finish important work.

Many people have health and fitness goals when coming into the New Year, and it can be intimidating if you don’t have fast and healthy options lined up already. Better Blend makes your life, and reaching your goals easier by offering flavorful meal replacements in minutes.

5. No cooking, give your dishes a break.

Eating healthy is one thing, but having to cook everything AND eat healthy is another. Finding consistently nutritious options that don’t take forever to create is a hassle, and it’s just another thing to add to your never-ending ‘to-do’ list going into the New Year.

Cooking every day is stressful, and for most people it often feels like a chore, especially when you just spent all day at work or taking care of the kids. With Better Blend, cooking is taken out of the equation and you’re left with a truly healthy and tasty meal.

Picture it: you just walked in from a hard day at work, you feel drained and all you want to do is lay on the couch and watch re-runs of The Office; but you made a New Year’s resolution to eat healthy. Now you have to spend 30 minutes to an hour grilling chicken and steaming broccoli! You feel your irritation boiling up. Then you remember Better Blend can deliver a decadent smoothie bowl right to your door topped with crunchy granola, sweet honey, and fresh strawberries. You place and order and get back to relaxing and watching Michael Scott make a fool of himself.

Long story short, let Better Blend do the cooking for you a few nights a week. You get a deliciously healthy meal, and you deserve a break.

6. Interactive Mobile App

Better Blend recently launched their brand new app and it’s everything you could want in an app and more! Whether you’ve been a regular at Better Blend for years, or trying Better Blend for the first time, the app is something you’ll love!

The Better Blend app is super easy, and more personalized than ever. By downloading the app you’re able to:

· track the progress of your points in real time

· merge cards or multiple accounts into one

· order delivery or pickup all through the app

· be notified of opportunities for bonus points

· change your phone number through the app

· look back on your blend and & bowl history

Now you can do everything you need through the Better Blend app. It’s free to download, and it makes being a Better Blend customer even more enjoyable. Not to mention, the app makes ordering and paying super easy, and you can even see what your loyalty points can get you in terms of rewards.

7. A decision you and your body can feel good about.

Maybe the most important reason Better Blend should be a part of your New Year’s Resolution is it gives you assurance that you’re eating something truly nutritious, and you can feel good about that.

Jumping into a resolution related to health and food can be intimidating, but it doesn’t have to be. At Better Blend, we want you to know that you can have faith in our blends and bowls. We strive every day to give you the healthiest and delicious meal replacements possible.

If you’ve set a New year’s resolution, whether it’s to lose weight, gain muscle, or simply maintain a healthy diet; be proud of yourself for making the decision to improve your body and mind!

Reach your goals with Better Blend!

You set the resolution and it’s up to you to meet it, but that doesn’t mean you can’t have help along the way. No matter what your New Year’s goal is, Better Blend is here to provide support and truly healthy, fast, and tasty meals to help you reach your aspirations.

Stop by a Better Blend location today to see what we’re all about, browse our menu , or you can order online here .

Best Catering in Cincinnati

Fri, 29 Oct 2021 23:35:45 GMT

If you have an event coming up soon, you might be thinking to yourself: how am I going to feed all these people?! Of course, you could cook everything yourself but who wants to do that? It’s stressful and messy, just not worth it. Thank goodness for catering though! If you live in the Cincinnati/Northern Kentucky area, you might not know what great options are out there for catering; but never fear because in this blog we’ll be going over some awesome catering options in the Cincinnati area.

1. Better Blend

If you’re looking for a unique catering option to really wow your guests, Better Blend is a fantastic choice. Their beloved acai bowls are now available to be catered directly to you! At Better Blend, you have two options available: customers can either order individual bowls and toppings for each guest that will be attending their event, or, customers can choose to get the all new “Big Bowl” pictured above, which can serve up to ten people.

The bowls at Better Blend are just as beautiful as they are healthy! The smoothie base is made with all real fruit, which is packed with vitamins and antioxidants. You also get to choose nutritious and delicious toppings like pecans, freshly diced fruit, cocoa nibs, peanut butter, and honey. Whether you need catering for a birthday party, wedding, social, or corporate event; your guests will absolutely love the beautiful presentation and sweet goodness of the smoothie bowls, fresh and bright, your guests will be talking about Better Blend’s catering for years to come! You can check out Better Blend’s catering page here .

2. Funky’s Catering

Funky’s Catering is a great catering company to consider for your next event if you’re looking for fine dining options. Funky’s began in 2004 under chef Michael Forgus, who has more than 30 years of restaurant and fine dining experience. Funky’s has also partnered with fantastic venues in the Cincinnati area like The American Sign Museum and Ault Park, in order to make your event even more seamlessly easy.

Funky’s can cater to weddings, social events, corporate meetings, and more. They even have specific menus depending on the event, and each menu has a wide variety of delicious options for you to choose from for your guests; including vegetarian, pescatarian, and other dietary options. If you’d like to browse Funky’s website, feel free to click here .

3. Jeff Thomas Catering

Jeff Thomas can cater delicious meals to both intimate gatherings and larger receptions or corporate events. Jeff Thomas has been an esteemed catering company for years, since it was first established in 1985. They have an array of amazing menu options for any event; and each one is unique!

Specifically, their wedding menus are intricate and offer a wide range of flavors and meals like cheeseburger wontons, Hanger steak with horseradish and demi-glaze, and they even have really awesome food “stations” that are sure to make your guests mouths’ water; like their dessert stations and Mexican food stations. Check out Jeff Thomas Catering and everything they have to offer on their website here .

4. Gomez Salsa

If you’re looking to step up your Taco Tuesday game, or if you and your guests simply adore Mexican cuisine, Gomez Salsa is a great option for you. Gomez offers catering for office lunches, parties, weddings, or other social events. You have several options to choose from when it comes to the menu as well. Gomez not only makes really delicious handcrafted salsas, but they also offer a variety of other Latin meals.

Along with salsa, Gomez also has “Turtles”, which are essentially tortillas stuffed just like a burrito and grilled, then they also have classic tacos, burritos, and bowls. Gomez has a great amount of different toppings like carnitas, crema, beans, and even guacamole. Next time you’re thinking Mexican for your next event, keep Gomez Salsa in mind. You can check out their website here .

5. Maggiano’s Little Italy

Who doesn’t love pasta?! Maggiano’s Little Italy has you covered on that front with their Italian catering options. Maggiano’s first opened in Chicago, Illinois in 1991 with great success, and since then have grown into numerous locations across the United States. Maggiano’s offers family style pans and also smaller sixed pans to feed your guests.

They offer everything you need for a full meal, including appetizers, salads, entrees/pastas, sides, and desserts. Just a glimpse of the menu includes mini crab cakes, Italian tossed salad, chicken parmesan, and the famous spaghetti and meatballs. If you’re thinking Italian for your next event, you can check out Maggiano’s website here .

6. Cincinnati Catering

Cincinnati Catering has been family-owned and operated since 1934, they take pride in great customer service and offering quality food to their guests. They have the ability to provide food for small parties to parties of up to 10,000 people. They offer buffet style dining, as well as seated dining.

Cincinnati Catering has prepared menus specific to weddings, corporate, or social events. For example, some of the menu options on their social events menu include Citrus Pepper Salmon with Confetti Rice, Cinnamon and Sugar Glazed Baby Carrots, and Garlic and Herb Redskin Potatoes. Plus, they have an incredibly wide range of delicious desserts available to be catered as well. You can browse the Cincinnati Catering website here .

7. The Cheesecakery

The Cheesecakery is a great catering options if you’re looking for something rich and sweet for your guests. They offer breakfast and pastries to be catered but their most famous option is obviously their cheesecakes! The Cheesecakery has developed over 100 different flavors of cheesecake and they offer the dessert in a variety of ways.

For your wedding or social event, you can get a classic round cheesecake, mini cheesecake cupcakes, and even cheesecake jars! They offer decadent flavors as well including Reese’s, White Chocolate Raspberry, and Birthday Cake Batter. The Cheesecakery catering would give your guests a sweet surprise! You can look at their website and different cheesecake flavors here .

8. The Delish Dish Catering and Events

The Delish Dish is a catering business located in Covington, Kentucky that was first established in 2012. The Delish Dish is an award-winning catering provider that can provide quality meals to any event, including corporate, wedding, and other social occasions. Perhaps the best part about The Delish Dish is their wide variety of menus.

Some of their different menu options include: a Thanksgiving and Christmas menu, a corporate menu, dinner and lunch menus, and even a full vegan menu. A few delicious items on their dinner menu include: Coconut braised short ribs, rosemary lemon chicken, and shrimp scampi. They also have a wide range of desserts to choose from like tiramisu parfaits and peanut butter pretzel bars. If you want to check out The Delish Dish, you can click on their website here .

9. Mike’s Smokehouse BBQ

If you’re searching for a southern inspired meal for your next event, Mike’s Smokehouse BBQ is a great option for you. They offer buffet style dining, as well as individually packaged meals, both of which can be delivered directly to you. Mike’s BBQ meats are Texas style; it’s slow smoked for 6-14 hours with a secret family recipe spice rub.

Just a few of their meat options include pulled pork, pulled chicken, and Texas brisket. They also offer yummy hot and cold sides like mac and cheese, candied yams, coleslaw, and potato salad. Mike’s Smokehouse BBQ has been a family tradition for over 50 years, and their catering is sure to kick your event up a notch. You can browse their other menu options and check out Mike’s website here .

10. Chef Barone’s Catering

Chef Barone’s Catering is located in Park Hills, Kentucky and they have been in business since 1982. Chef Barone’s is a family owned business that offers a wide variety of menu items from sandwiches to pastas. They are able to cater weddings, banquets, special events, and corporate lunches.

Chef Barone’s specializes in hot buffets that are sure to impress your guests with both taste and presentation. They have many different hot buffets to choose from with options to please everyone. Just a glimpse of their menu, they have yummy entrees like chicken teriyaki and pork medallions, and yummy sides like homemade pasta salad and twice baked mashed potatoes. Check out Chef Barone’s other menu items and website here .

Think of these great catering options for your next event!

The Cincinnati/Northern Kentucky area has wonderful catering choices to provide a wide range of delicious meals and treats to your guests. Catering is a fantastic way to give your family and friends a really flavorful culinary experience, while also limiting the stress you put on yourself for hosting the event!

Plus, catering doesn’t have to be something you order only for a large wedding or social event; catering can be an option for intimate gatherings like a family birthday party or even a small high school reunion with old friends. So, whether you need formal seated dining options from Jeff Thomas Catering, or want to wow your guests with “The Big Bowl” from Better Blend ; make sure you make your next event easy and delicious by catering locally!

Easy and Healthy Dinners for Weight Loss

Fri, 29 Oct 2021 23:03:57 GMT

Now more than ever, people are being more conscious about the foods they eat. We all want to feel good both physically and mentally, and that starts with fantastic nutrition! Although, eating a consistently healthy diet is good for you, it’s not always easy. Life is busy with work, children, a social life, and all the other hurdles life throws at you.

Eating a nutritious diet all the time may just feel like another chore you have to add to your already full plate; but it doesn’t have to be! Trust me, eating healthy can be quick, flavorful, and efficient. Plus, eating a healthy diet makes you feel better, and if you’re goal is to lose weight, eating a nutrient rich diet is a must! With healthy eating, you’ll feel good about the choices you make when picking food options, and your body will feel better and thank you in the long run.

With all that being said, here are some truly delicious, time sensitive, and healthy dinners to help support weight loss.

1. Better Blend

If you’re on the go and simply can’t make it home in time to create a healthy meal for you or your family, Better Blend has you covered! At Better Blend, they have Blends and Bowls that are packed with an array of essential nutrients to help support your weight loss journey. Whether you need a healthy breakfast, lunch, dinner, or snack, these Blends and Bowls are delicious anytime. The Blends are packed with premium protein and contain 50 vitamins and minerals, all while being low in calories and sugar.

The Bowls are just as yummy as they are beautiful! Made with real fruit and crowned with healthy toppings like pecans, honey, coconut shavings, and diced fruit, the bowls are packed with antioxidants. Both the Blends and Bowls are perfect, nutritious meal replacement options that can help aide in your weight loss. If you’d like to take a look at the menu click here , or simply stop in at any one of Better Blend’s three locations and grab yourself a Blend or Bowl today.

2. Crispy Cod with Sweet Potatoes Fries

This yummy recipe serves 4 people and it’s the perfect meal if you’re craving that fresh fish taste. The fish is made in the oven instead of being fried to make it healthier while also keeping that crispiness everyone loves.

The sweet potato fries offer that salty sweet balance, and they are much more nutritious than regular fries. This dish only takes 35 minutes to make and it’s just 282 calories per serving! If you want to check out this easy and healthy dinner for weight loss, you can click here .

3. Butter Baked Salmon and Asparagus

Salmon is a great food to incorporate into any diet, whether you’re looking to lose weight or not because it is packed with vitamins, nutrients, and omega 3 fatty acids. The asparagus adds a healthy vegetable element to your dinner and pairs great with the salmon.

This meal has 586 calories per serving and 26 grams of protein! You won’t be disappointed with this simple and highly nutritious meal. It only takes 20 minutes to make and serves 2 people but can easily be doubled or tripled. Check out the recipe for this dish here .

4. Zucchini Noodles with Bacon Vinaigrette

You might be surprised how much flavor zucchini noodles can actually pack in, not to mention they are much healthier than regular pasta noodles. The noodles are paired with a yummy homemade bacon vinaigrette and then topped with an over easy egg.

The easy and healthy dinner for weight loss takes only 20 minutes to make and it has 16 grams of protein. Give this new twist on traditional pasta a try and see how easy healthy cooking can be, you can read the recipe here .

5. Pesto Chicken

Chicken is an incredible protein source that you can add to any easy and healthy dinner for weight loss. Chicken is flavorful and can be cooked in a variety of ways. This particular recipe adds a bit of melted mozzarella and homemade pesto on top.

Add a simple salad to the chicken and you’ve created a really nutritious and easy meal! There are 834 calories total in the meal and a whopping 66 grams of protein. Check out this quick chicken dinner and try it for yourself here .

6. One Pot Lemon Herb Chicken and Rice

This meal looks beautiful and it is truly so easy to make. The best part is, the meal only takes thirty minutes to make and all you need is one pot and only seven ingredients! Chicken and lemon pair together so perfectly, and the rice adds a yummy flavor and fluffy texture.

This lemon chicken recipe was always one of my personal favorites that my mom made growing up so it has a special place in my heart! The reviews for this recipe are incredible and it’s so quick to make, you won’t be disappointed with this protein packed dinner. Look through the recipe here .

7. White Chicken Chili

This chili is the perfect easy and healthy dinner for weight loss that you can make on a crisp fall weeknight! The chili is so simple to make because it takes only 15 minutes to create the meal! There are also only 5 main ingredients to this recipe so there is no hassle and it’s incredibly healthy!

The toppings are up to you with this chili and the options are endless! You can crown your chili with avocado, cheese, sour cream, cilantro, or anything else you want to add even more flavor. You can browse the recipe and make this delicious chili for yourself here .

8. Lemon Orzo Shrimp

This is a super easy one pot meal that everyone will adore! The shrimp add flavor and protein to the dish while the rice and veggies give the meal a boost of nutrients and flavor. Baking everything in one pot also creates little to no mess.

The lemon orzo shrimp only takes 10 minutes to prep and 30 minutes to cook and you’re done! This is a fantastic easy and healthy dinner for weight loss if you’re really wanting a dish with that Cajun feel. If you want to make this recipe for yourself, read through it here .

9. Sweet Potatoes with Chicken and Jalapeno Slaw

This meal is hearty but low in fat and delicious! The combinations might sound off but this dish is aesthetically pleasing and so full of flavor. Sweet potatoes are packed with vitamins and nutrients and are healthier than a regular potato.

The chicken and black beans add a good amount of protein, while the jalapeno adds a slight kick for those that love spice. Each serving contains 396 calories, 21 grams of protein, and only 3 grams of fat. If you’re feeling adventurous, give this meal a try! You can look through the recipe here .

10. Tamari Pork and Roasted Pumpkin Salad

The pork in this dish is so tender and delicious with the sauce on top! Plus, this healthy meal incorporates two side dishes as well: a roasted pumpkin salad and black rice. Pork adds a protein element to the meal, while the black rice and pumpkin are packed with essential nutrients.

This meal takes a total of 30 minutes to make and it has 371 calories per serving, 29 grams of protein, 6 grams of fat, and 4 grams of fiber. This is a great nutritious dinner to make if you want something healthy but are short on time. Read through the recipe for yourself here .

11. Healthy White Chicken Chili

Who doesn’t love a good pot of chili? This white chicken chili just might be your new favorite one! Whether you cook this chili on the stovetop, the Instant Pot, or the slow cooker, this chili turns out flavorful, thick, and creamy.

This meal is made with chicken breasts, white beans, corn, cumin, yogurt, and other yummy ingredients. The best part is that it only takes 30 minutes to make, and it is incredibly customizable and easy to refrigerate. Top this chili with some fresh cheese and avocado slices and you’re ready to eat! Try this recipe for yourself here .

12. Mexican Cauliflower Rice

Don’t let the cauliflower rice scare you, this Mexican cauliflower rice packs in a ton of flavor! The great thing about this dish is that since cauliflower rice is used instead of regular rice, the meal is very low carb.

This bowl of goodness takes only 30 minutes to make and it has a ton of great, fresh ingredients like ground turkey, cumin, peppers, chili powder, cayenne, and jalapenos. Essentially this Mexican cauliflower rice bowl is sure to pack a punch! Check out the recipe here .

13. Chicken Quinoa

Quinoa is one of my personal favorite foods because it’s light and fluffy while still being very full of flavor. Plus, quinoa is a superfood because it is incredibly packed with vitamins and nutrients. The chicken in this dish adds a great amount of protein to the meal as well.

Other ingredients in this recipe include broccoli, peppers, fresh garlic, parsley, and chicken broth. The recipe makes about 6 servings and is sure to be a hit with the whole family. Take a look at the recipe for this one pot chicken quinoa here .

14. Thai Meatballs

These meatballs are super easy to make and they incorporate all the great Thai flavors. Also these meatballs can easily be paired with a variety of sides like rice, broccoli, noodles, or baked potatoes. The sauce on the meatballs is delicious and will have you hooked!

The ground turkey meatballs provide a good amount of lean protein to your body which can help aid in better health. Ingredients added in with the meatballs include zucchini, fish sauce, green onions, garlic, red curry paste, and lime leaves. The meal takes only 30 minutes to make and creates 28 meatballs. This is the perfect easy and healthy dinner for weight loss, if you’d like cook these meatballs for yourself, the recipe is here .

15. Garlic Butter Steak Bites with Lemon Zucchini Noodles

Just look at the picture and you’re sold! These steak bites and noodles are delicious and filling, an it’s sure to be a family favorite. The steak in the dish provides a great amount of protein and by replacing zucchini noodles in for the regular noodles, you get a good amount of vegetables in your meal in a really delicious way.

Some other ingredients in the recipe include olive oil, parsley, thyme leaves, chili peppers flakes, soy sauce, and hot sauce. This is a great healthy dish to impress friends or family with, or to just make on a weeknight! Try this dish for yourself here .

Try these easy and healthy dinners for weight loss!

If you’re trying to be mindful about your weight, but just don’t know where to start when it comes to healthy cooking, give some of these recipes a try. Each one of these meals are time sensitive and they all contain real wholesome ingredients that your body and mind will love.

Also, keep in mind that if you’re ever in a bind and need something healthy and fast, Better Blend has meal replacement Blends and Bowls that will satisfy your sweet tooth and give your body optimum nutrition. A personal favorite Blend is the Cinnamon Toast Crunch Blend with extra peanut butter; you’ll be shocked at how the Blend tastes just like the beloved cereal without all the calories, sugar, and fat. Look at Better Blend’s menu here to see what your favorite flavor could be, and be sure to stop by the location near you and ask how Better Blend can be an asset to your weight loss journey.

How to Get Kids to Eat Healthy

Fri, 29 Oct 2021 21:22:31 GMT

Getting your kids to try new foods can be hard, and when those new foods just happen to be good for them somehow it’s even harder! Mealtimes may feel like a battle between you and your little one, but you know how important nutrition is for their health and growth. Junk food and fast food options being so readily available is definitely no help to children’s eating habit these days; throw in everyone’s incredibly busy schedule these days and it’s no wonder all most everyone has trouble getting their kids to eat a nutritious meal.

Although making sure your children eat healthy is ultimately important to their well-being. Imploring your children to choose healthy options is worth it because a nutritious diet can help maintain a healthy weight, stabilize moods, keep their minds sharp, and help to avoid unwanted health problems. So if you’re sitting down at the dinner table and the kids are already trying to negotiate switching out French fries for the casserole and salad you just made, never fear because in this blog we’ll be going over some great ways to try and implement more nutritious foods into your children’s’ lives.

Furthermore, if you need a healthy meal for your little one, check out Better Blend. With three locations across the Northern Kentucky and Cincinnati area there’s sure to be one near you. Better Blend offers 12 ounce Blends that are low-calorie, low sugar, and perfect for kids! The best part is, your child won’t even know it's good for them because they taste amazing! Some Little Blend flavors include: Blueberry Cake Donut, Reese’s Cup, and Strawberry Banana. We promise our Little Blends are kid approved!

Now let’s dive into how to get your kids to eat healthy at home.

1. Offer Choices

Even adults don’t like to be forced to do things they don’t want to do, and the same goes for children who feel forced to eat something they really don’t like. That’s why it’s important to give your children choices when it comes to incorporating new, healthy foods into their diet. Giving your child a choice between apple slices and peanut butter and celery and peanut butter may not seem like a huge deal, but your child may be more apt to try new things when they feel it was their idea; hence letting them choose what they eat.

This method allows you to control their nutrition without letting them think you are! Children, just like adults, want to feel like their opinion is being heard. Which is why giving them options on what they eat can make them feel like they’re in control of what they consume, while you are ultimately making sure those options are as nutritious as possible.

2. Make Smarter Snacks

Everyone loves snacks, kids and adults alike! While snacks are great, when it is snack time for your child it’s important to make sure those snacks are nutritious. It’s also important to keep snacks small for kids, as to not ruin their appetite for lunch or dinner. Even though it’s much easier to give your child a bag of chips when they complain they want a snack, it’s certainly not the healthiest option, and the highly processed snack foods only fuel their sugar rush and their craving for unhealthy snacks and meals. Ideally, snacks for kids should be high in protein and also include some fiber to help keep them fuller for longer. If you’re looking for truly nutritious snacks for your child, try giving them options such as these:

Fruit smoothie
Whole grain crackers with cheese
Turkey and avocado roll up
Kale chips
Carrot or celery sticks with hummus
Frozen fruit popsicle
Lightly salted nuts

3. Work Together in the Kitchen

Incorporating your kids while cooking might make your kitchen a little messier, and it might take a bit more time to complete a meal; but the payoff it worth it! It’s no secret that children are always interested in what adults are doing, they want to be looked at as a “big girl” or “big boy”. Ultimately, kids really just want to be included in what’s happening; which is why letting them help you make lunch or dinner in the kitchen could peak their interest into new and healthy foods and make them more likely to try the meal since it’s something they had a hand in creating. You can control the chaos by letting your child play a part in small things like stirring a bowl or measuring out ingredients.

As they help out in the kitchen, you could even talk about the different foods, what they are, and how those foods work in your body. Kids like to know specifics about things, that’s why they always ask so many questions! For example, if you’re making some chicken tortilla soup, as you’re preparing the chicken you could talk about how chicken is a nutrient called protein and it helps make them taller and stronger. When preparing the vegetables, talk about all their different colors and how each one has specific duties in the body, like helping your eyes see for carrots and how spinach helps keep your tummy feeling good.

4. Introduce New Food in a Familiar Way

Children are questionable to try new things, especially when it comes to food. This is why a great way to get kids to try new foods is to incorporate them into foods that you already know they like. Eating the same unhealthy foods everyday will form unhealthy eating habits for children and make them more suspicious of new, more nutritious foods. That’s why it’s important to bring healthy foods into their diet early in order to avoid a child becoming a really picky eater.

If you’re trying to get your child to eat healthier but they won’t stray away from the foods they are already used to, try mixing in the new foods with the foods you know they love. For example, if you want your child to try and eat more vegetables, try mixing in some broccoli or peas into their mac and cheese; or if they are reluctant about trying new fruits, try to add a yummy dipping sauce to them; like pairing apple or banana slices with natural peanut butter.

5. Say ‘Yes’ to Junk Food

Sounds crazy right? But it’s true, if you absolutely never let your child have junk food it only will make those foods more appealing to them. Nobody I know eats healthy one hundred percent of the time, and you really shouldn’t expect your kids to either. It’s important to offer and make nutritious meals most of the time for your child; but if you end up caving in to your child wanting a side of fries instead of fruit with their sandwich after they’ve eaten well all week don’t beat yourself up!

It’s also easy to get your kid to eat healthy when foods that are actually good for them taste as though they’re not. For example, chocolate milk provides a good amount of calcium to your child’s body, and a Cookies N’ Cream Blend from Better Blend gives your child a great amount of protein and fiber without sacrificing that sweeter taste they really love. If you want to check out Better Blend’s menu to see which flavors your child might enjoy you can click here .

6. Let Them Plan Out a Meal

Children like to be involved, and letting them plan out a meal or two a week is a great way to get kids to eat healthy. If your little one had it their way though, the meal would probably consist of French fries, chicken nuggets, and ice cream for dessert; in order to prevent that, let them plan out a meal but give them guidelines.

Let them know that the meal they plan needs to have a protein, a vegetable, fruit, and a grain, them give them choices to pick within those categories; let them choose chicken or turkey, broccoli or carrots, strawberries or peaches, and brown rice or couscous. This way, your child can get creative in making a family meal that’s nutritious and sparks their interest!

7. Have Them Make Their Plate

Another great way to let your child get creative and more hands-on with their food is letting them make their own plate. This way they see every component of the meal laid out instead of having a fully loaded plate put down in front of them like usual. A tasty and easy way to do this is to have a healthy taco night. Let them have a plate with a whole grain tortilla wrap and then lay out all the taco toppings on the table.

These toppings could include lean beef, diced tomatoes, sliced avocados, shredded cheese, corn, sliced peppers, and black beans. You could also put some guidelines up here, telling them they need to have at least three different colors in their tortilla. By letting kids make their own plate, it sparks their creative interest and give them a more hands-on experience during meal time, making this strategy a great way to get kids to eat healthy.

8. Be an Example

An easy way to get kids to eat healthy is to simply be an example to them. Children observe you a lot more than you think they do, and often times they even form their own habits from watching yours. This is why it’s important to be mindful of how you eat around your kids; if your eating habits are unhealthy and sporadic, then your child’s eating patterns may be that way as well. It’s also important to let yourself have moments of indulgence as well!

If you’re constantly trying a new diet or never letting yourself have a treat every now and then, your child will notice this and it could lead to disordered eating patterns or unhealthy eating patterns. The fact is that, buttered popcorn at the movies or an ice cream sundae after a long day at the pool is a special treat and a memory making moment for you and your child. So, it’s important to be an example to your child and eat healthy a good amount of the time, but don’t expect them, or yourself for that matter, to eat perfectly every single day.

The Bottom Line

Getting your kids to eat healthy is no easy task. Frankly, being a parent is hard enough without constantly thinking about whether your child is getting the correct nutrition. Kids don’t like trying new foods, and if the foods are good for them they seem to fight against it even harder; which is why it’s good to have a few tricks up your sleeve. I hope this blog helped you find some ways to incorporate more wholesome options into your child’s diet. Plus, if you find healthy options that they enjoy it makes mealtimes even easier.

At Better Blend, your little one is sure to fall in love with their healthy smoothies or smoothie bowls. The Little Blends are kid-sized smoothies that are nutritious and delicious--they will have no idea that what they’re eating is so good for them because it tastes so great.

Whether you increase the choices you give your child during meal time, let them create a meal with you, or have them create their own plates, remember to be persistent and patient, they’ll come around!

Easy and Healthy Snack Ideas

Fri, 29 Oct 2021 20:30:15 GMT

Everyone loves snacks, those little delicious meals in between meals! Although, snacks have a bad rep of being unhealthy, potato chips, chocolate pretzels, a candy bar, these are all examples of beloved snacks across America.

It would be amazing if these things were good for us right? Because they taste so good! But sadly, snacks such as these are full of processed sugar, trans fats, and a bunch of other ingredients you can’t even pronounce. Never fear, snacks can be healthy and also taste great!

Eating healthier can be a lot more convenient when you have some easy and healthy snack ideas and recipes on hand, so you can quickly whip a snack up or already have some made. Let’s dive into some great, nutritious snack recipes that you and your family will adore!

1. Better Blend

If you’re on the go and need a quick and healthy snack, look no further than Better Blend! Their Blends and Bowls are easy to make, so you’ll be in and out in a flash; and the best part is, they’re truly healthy and taste amazing. The Blends are made with premium protein and they come in delicious flavors like Blueberry Cake Donut or Reese’s Cup, my personal favorite flavor is the Lemon Up Blend; it tastes just like a lemon sugar cookie. The "Little Blends" are a perfect on-the-go snack that are just 12oz, but very satisfying!

The Bowls are just as yummy as they are beautiful. They’re made with all real fruit, blended to a creamy consistency, then crowned with fresh toppings of your choice. Like granola, honey, sliced fruit, and cacao nibs. Personally, I get the Super Bowl and then top it will all the toppings. Better Blend makes healthy snacking easy. Next time you’re out, stop by one of their locations , and check out their menu here .

2. Monkey Toast

You can make this quick and nutritious snack with things you probably already have in your pantry. It’s so simple, yet so delicious! All you need for this toast is peanut butter, banana, chia seeds, honey, and a slice of bread.

Toast your bread, spread some peanut butter over it, slice your banana and lay it over the toast, then drizzle with honey and sprinkle with chia seeds! It takes just three minutes to make and it high in potassium, fiber, and healthy fats.

3. D.I.Y Trail Mix

This is a snack my family has been doing for years, my dad takes a bunch of nuts and raisins, throws them in a container and shakes it all up; then we’d all have a snack ready for months! I’m a big salty/sweet combination girl so this snack is one of my all-time favorites. The best part about making your own trail mix is that it’s completely customizable to what you want!

Personally, my favorite combination is cashews, peanuts, almonds, dried bananas, chocolate chips, and sunflower seeds. Although, there’s so many combinations you can try yourself, the options are truly endless! Grab some ingredients and get creative!

4. Apple Nachos

I make apple nachos when I’m really craving something sweet but still want my snack to be relatively healthy. All you need is an apple or two, some natural peanut butter, and some chocolate chips.

Chop the apple into slices and lay them out on a plate, then drizzle with peanut butter, I use natural peanut butter because the extra oil makes it fall more easily from a spoon. Then just sprinkle your slices with chocolate chips and enjoy. You can even add a caramel drizzle to these if you’re wanting some extra sweetness!

5. Avocado Crackers

The ultimate easy and healthy snack idea! You only need two ingredients and really no time at all to make. My favorite crackers to use are “Crunchmaster” multi-seed crackers, because they’re not super thin and they have sesame, quinoa, and flax seeds in them. Personally, I just cut an avocado in half and carve some avocado out with the crackers; but you can always just spread the avocado on the crackers individually.

Multi-seed crackers are great to use because the multiple types of seeds in them offer your body a source of fiber. Avocado is a super food and it provides your body with healthy fats that are essential.

6. Yogurt and Berries

Who doesn’t love a good parfait? This is another easy and healthy snack idea that can be very customizable. For this snack, I personally use oat milk yogurt because my body doesn’t always agree with dairy. All you need is your favorite yogurt and the fruit or toppings you want to use.

I like to use raspberries and strawberries but you can use really any fruit in a parfait. Drizzle some honey onto the top and sprinkle with granola and you’re ready to dive in. The combinations for parfaits are endless though, you can use any fruits you like and you can even top it with peanut butter, seeds, or nuts!

7. Veggies with Tzatziki Dip

I love tzatziki dip, and I’d put it on everything if I could! I get the vegan Tzatziki dip from Target and put it on everything from sliced veggies to burrito bowls. Slice veggies like cucumbers, carrots, bell peppers, even add in some crackers; and then just dip them in the sauce and enjoy.

Tzatziki is a creamy, Mediterranean dip that has notes of dill, garlic, and lemon. It’s something easy you can pick up at the store, or you can always make it homemade. This is a great recipe for Tzatziki dip that only takes 15 minutes to make.

8. Salmon and Crackers

Salmon is a highly nutritious food, because it’s high in omega-3 fatty acids and other important vitamins and nutrients. You can use canned salmon, or salmon you get from the deli. Any type of cracker will work, and you can just top your cracker with the salmon or dip the cracker in the can of salmon itself!

If you want some extra flavor, you can even spread some cream cheese on your crackers and then put the salmon on top. If you’re not a fish person, try using some hummus instead, or even shredded chicken.

9. Caprese Salad

This easy and healthy snack idea has just a few ingredients and tastes so fresh! All you need is a tablespoon of balsamic vinegar, a roma tomato, ½ a tablespoon olive oil, and fresh mozzarella and basil.

Essentially you just dice up your tomato, mozzarella, and basil, then mix it all up with the vinegar and olive oil. You can have this salad as a snack for yourself, but it’s also a super easy and delicious side to make for friends and family dinners.

10. Celery Hummus Boats

For this easy and healthy snack idea, all you need is chopped celery sticks, hummus, and whatever toppings you want. Spread some hummus on a few celery sticks and then you can add on some toppings like raisins, chopped tomatoes, or fresh dill.

These hummus boats are super quick to make, they’re low in calories, and they pack in a lot of flavor. You can easily get hummus from the store, or you can make it yourself with this recipe .

Try these easy and healthy snack ideas!

I hope these snack ideas helped you to see how quick, easy, and delicious snack time can be! Sometimes eating a nutritious diet can be challenging, and you make feel like eating healthy means more time and less flavor; although these snacks give you both of the things you want!

Each one takes just minutes to create, and they are packed with flavor; and not to mention rich in important vitamins and minerals.

Plus, don’t forget, if you’re out and craving a yummy healthy snack, head to Better Blend , where you can get Blends and Bowls that are packed with essential vitamins, minerals, and antioxidants. The Blends and Bowls don’t sacrifice when it comes to flavor too; just check out our reviews, people are shocked at just how good healthy can taste!

How to Eat Healthy When You Don’t Want to Cook

Thu, 28 Oct 2021 03:19:56 GMT

Eating healthy is hard enough, but when you don’t have time to cook or the thought of cooking makes you cringe, it can be even harder! Having a healthy diet doesn’t have to mean you’re spending hours in the kitchen chopping vegetables, sometimes eating nutritiously can be as simple as choosing an apple over potato chips.

Our time is divided between so many things these days. With work, kids, family, friends, and other obligations taking most of our time, is there really any time left to cook? Sometimes no, or a lot of times no depending on your lifestyle!

You may feel like your life is so over run by other tasks that eating healthy seems like just another thing on your already overflowing plate. And you may be right! But thankfully we’re going to dive into some ways on how to eat truly healthy when you simply don’t want to cook or don’t have time to cook.

Alright, let’s get to it!

1. Cut up all your veggies at once

Chopping up all of your vegetables at once can save you a lot of time when it comes to those nights when you just don’t have time to wash, prep, and cut all the things you need for a meal. Take some time to cut all of your fresh produce and then put them together in a sealed bag in the fridge.

This way, when you come home from work or need some quick veggies to add to your meals; you just open the bag and all your veggies are right there ready to go! Plus, if you find that you’ve been too generous and chopped too many vegetables; you can easily store them in a freezer safe bag and pop them in the freezer to use with another meal later on.

2. Make a snack a meal

Everyone loves snacking because it’s so easy and delicious. Although snacks don’t have to just be crackers or cookies, snacks can be small healthy foods that you just upgrade into a meal! Making a snack a meal is a great way to eat healthy without cooking because you just have to throw together foods you probably already have at home.

Think of healthy snack foods and then just give yourself a bigger portion of each to make a meal. Some nutritious snacks to throw together would be foods like: apples and peanut butter, sliced veggies and dip, fresh fruit with nuts, and sliced turkey and cheese. Having snack foods as a meal can be fun, plus it takes the stress out of meal time!

3. Embrace frozen produce

On the nights when you really feel like you need something green and healthy but don’t want to cook, bring out the frozen vegetables and meat! The fact is that there are no significant differences when it comes to the nutrition of fresh produce compare to produce that is frozen, which is great news! Because so often people try to make the case that fresh produce is better for your health when in actuality it just matters that you’re getting nutritious foods regardless.

Frozen meats and vegetables are great because they taste the same, provide the same vitamins and minerals to your body, and they save you a ton of time. Personally, when I go to the grocery I stock up on steam-in-the-bag broccoli, Brussel sprouts, carrots, and asparagus. Just like you, I want to eat healthy without having to cook, and buying frozen vegetables and meat has been a game changer when it comes to saving time and money!

4. Double it when you do cook, then freeze

An easy way to make sure you eat healthy when you really don’t have time to cook is to double the batch of whatever you’re making when you do cook and then freeze the rest. This is a great thing to do with things like stews, soups, and casseroles. I do this with my mom’s vegetable soup. I make two batches of the soup, eat a serving, put some in the fridge for tomorrow, and then freeze the rest for an easy meal in a couple weeks!

Doubling up when you do cook makes your busy nights in a week or two a lot easier, because you have a healthy, home cooked meal at the ready; creating less mess and less stress for you and the family.

5. Prepare your meals in advance

The meal prepping does take time but the time it saves you really does make up for it; plus, it makes it ten times easier for you to follow a healthy diet when you don’t want to cook. One of my favorite things to meal prep is lemon-pepper chicken with couscous and glazed Brussel sprouts. After making all the components I just throw them into some Tupperware and then the fridge and I have dinners ready for the next few days.

6. Grab some healthy freezer meals

Sometimes microwaveable meals are the way to go on those days when you’re just too busy to sit down, and that’s completely okay! Food that needs to be heated in the microwave can still be good for you, simply just look at the ingredients before you buy. Things to consider when looking at the nutrition label would be sodium count, fat, added sugars, and protein amount.

When I go to Target I love to find new and wholesome frozen meals that I can just pop in the microwave and enjoy. I can take solace in knowing that I’m still eating healthy when I’m really strapped for time. Getting a frozen cauliflower rice bowl with some frozen teriyaki chicken is sometimes just the way to go!

7. Prepare your breakfast the night before

If you’re like me, you always feel like you’re running late in the mornings. If you have kids you have to get them ready, then get yourself ready, grab your coffee, and somehow eat breakfast. That’s why making your breakfasts in advance can save you the hassle of cooking in the mornings and also encourage you to eat healthy.

Overnight oats or some homemade granola are great options for a healthy breakfast that take a little time to make the night before so you don’t have to cook in the morning, not to mention both are sweet and delicious. This method is much healthier than stopping for fast-food each morning, and you’ll feel good about what you’re putting in your body.

8. Make your pantry nutritious

Eating healthy without cooking sometimes means just having good pantry items at the ready. When you just have a snacking day, or when you don’t have any time to sit down for a meal, having healthy snacks in your pantry can be a lifesaver.

There’s so many options for nutritious snacks too. Some of my favorite things to always have on hand is baked apples, dried seaweed, almond butter, whole grain rice in a cup, and trail mix. The fact is that filling your pantry with healthy things will make eating healthy a lot easier, since you have less unhealthy foods available to tempt you.

9. Upgrade your salads

I love a good salad; but not just any salad, I want it to have lots of great toppings on it and some creamy dressing while still being healthy. Salads are great meals to continually incorporate into your diet when you want to eat healthy but also don’t want to cook. Also, they take little to no time to make, and who doesn’t love that?

Salads are also incredibly customizable, it’s just lettuce, kale, or spinach with a bunch of yummy things on top! Eating just greens and dressing is boring, so upgrade your salads by adding other toppings and textures like chopped chicken, avocado, sunflower seeds, raisins, and hard-boiled eggs. This way you get your greens but also a healthy serving of protein and healthy fats with little to no cooking!

10. Take turns in the kitchen

Yup, that’s right! Cooking shouldn’t just be all your responsibility, if you live in a house with other people, share the load of making meals with them. If they don’t know how to cook, tell them there’s plenty of healthy takeout options! Having the burden of cooking everyday can be stressful, so it’s important to let others know they should carry their weight as well.

This might be the easiest way to eat healthy without having to actually cook because someone else is cooking for you! By doing this, you can create less stress your yourself and also encourage creativity in the kitchen by giving someone else the reins.

11. Make a smoothie

A smoothie is a great way to get some essential vitamins and minerals very easily and in a delicious way. The best part is that smoothies are completely customizable and they are incredibly quick and easy to make. Throwing some veggies and fruits in a blender is great way to get those much needed healthy servings in a single cup.

S moothies really require no cooking, which I love, and I know my body is getting some awesome things from drinking it. My favorite place to get a smoothie is Better Blend . They have so many different flavors to choose from and each smoothie has 27-30 grams of protein with 50 vitamins and minerals; and they’re all low in calories, sugar, and fat. The Cinnamon Toast Crunch Blend with extra peanut butter is my personal favorite, and not having to cook makes it even more delicious!

12. Takeout but make it healthy

Chinese or Thai takeout is my weakness, it’s so yummy and so convenient. Although, if you’re like me, more often than not you opt for the noodles and crab rangoons; which let’s face it is not that great for you. If you’re on a specific diet, or simply just trying to eat a more nutritious diet, take a look at the menu online before you actually order.

By doing this, you give yourself time to look at all the options on the menu and their ingredients before jumping in to order. A healthy takeout order would include a lot of veggies, a full serving or protein and whole grains, with minimal sauce. This way, you don’t have to cook but you can also stick to your wellness goals.

13. Create a plan

A great way to save time cooking is to plan your meals in advance. Not quite meal prepping but just writing down or laying out in your mind what you’ll be throwing together each night. Also make the things you’ll be eating easy, like having steam-in-a-bag broccoli on hand with microwavable rice and soy sauce.

Having your lunches or dinners planned out for the week takes the guesswork out of mealtime when you come home, and having foods in the fridge or freezer that can be prepared in seconds makes eating nutritiously without cooking a breeze.

14. Buy prepared veggies

Even though sometimes it’s a bit more expensive, some weeks it’s worth it to buy already prepared vegetables and spend the extra cash for the extra time and convenience. I really despise chopping vegetables, so often times I get them pre-cut at the grocery store so I don’t have to do it myself.

It does cost a little more in change but I’m okay with it since I know the veggies are healthy and makes my cooking time less since they are already chopped up. Especially when making soups or having vegetables and dip available, the pre-cut veggies are a lifesaver.

15. Eat more snacks

You don’t have to give me an excuse to eat more snacks! If you’re constantly on the go and really don’t have any time to cook whatsoever, but still want to eat healthy; having a bunch of snacks with you at all times is ideal.

Snacks require no cooking and depending on what you choose; they can be nutritious. Some good snack options to have are: kale chips, mixed nuts, celery and dip, baby carrots, and granola bars. There’s so many healthy snacks out there you just have to find what you like!

Now you never have to cook again right?!

Cooking is such a burden sometimes, but now it doesn’t have to be. Your healthy eating habits can now be made easy by implementing any of these tips into your life. It’s so awesome that you’re truly making an effort to have a healthier body and mind, even if cooking makes you squirm!

Keep in mind that if you’re really strapped for time, Better Blend offers delicious and wholesome Blends and Bowls that contain all the good stuff and none of the bad. Each one is packed with premium protein, vitamins and antioxidants, and little to no sugar or fat. Even better, they require zero cooking from you!

What are the Pros and Cons of a Liquid Diet?

Thu, 28 Oct 2021 01:38:42 GMT

Fruits, vegetables, and other essential nutrients are needed in a healthy diet. The latest fad in the diet world has been juicing, or going on periods where you consume a mostly liquid diet.

A liquid diet is exactly like it sounds: a person essentially drinks their meals for a certain period of time in an effort to cleanse their body and the digestive system. Although, a liquid diet is not for everyone. That’s why it’s important to understand all the pros and cons of a liquid diet in order to determine if it’s something you want to try for yourself!

Better What are the Components of a Liquid Diet?

A liquid diet replaces your solid meals with meals that are in a liquid form or somewhat liquid form. So this would include foods like meal replacement shakes, soups, and juices. These liquids should ideally be very nutrient dense since they are going to be replacing your usual solid foods.

So, the liquid meals you choose should contain a good amount of protein, fiber, healthy fats and then other essential vitamins and nutrients like biotin, iron, niacin, potassium, and vitamins A, C, B, D, E, and K. It’s important to note that a liquid diet is not for everyone, so you should consult your doctor before starting one.

If you’re looking for good meal replacements to add to your liquid diet, Better Blend has an array of delicious meal replacement shake options. Better Blend prides themselves on offering you truly nutritious Blends that satisfy your sweet tooth, while still being healthy.

The Blends contain 27-30 grams of protein per serving, they are low in calories, sugars, and fats, and fortified with 50 vitamins and minerals your body needs. Plus, the Blends taste amazing, just check out the reviews! With flavors like Blueberry Cake Donut, Cinnamon Roll, and Black Raspberry Chip, they have a Blend for everyone.

Check out Better Blend’s menu , or stop by one of their locations today to try a Blend for yourself!

Now that we’ve covered the components of a liquid diet, let’s dive into the pros and cons of liquid diets.

Pros of a Liquid Diet?

1. Liquid diets can provide your body with important nutrients that you might be lacking in. The shakes and juices of a liquid diet usually contain a good amount of fruits and vegetables, which most people do not get enough of in their regular meals. Vegetables and fruits contain so many vitamins that are crucial to a healthy body like vitamin A, C, and E, folic acid, magnesium, zinc, and phosphorus. Blending fruits and veggies together as a meal replacement can give you all of these vitamins and nutrients in one swing.

2. A liquid diet may help you lose weight. Yes, it’s true, implementing a liquid diet may help you shed a few pounds since you’re consuming less dense foods. Plus, by eating mostly liquids, you’re giving your digestive system a break and a chance to flush out any remaining solid foods or toxins.

3. Liquid diets make your meals easy and structured. With a liquid diet, you have less choices when it comes to what you’re eating, which can be a good thing! During a liquid diet, you essentially have three choices when it comes to each meal: a meal replacement shake, a nutrient dense juice, or a vitamin rich soup. Sometimes, figuring out what you’re going to cook for each meal can be stressful. A liquid diet takes the guess work out of meal time because you know exactly what your options are when it comes to meals.

4. A liquid diet can save you a lot of time. Shakes, juices, and soups are very easy to make; shakes and juices take just a few minutes to make, and many soup recipes can be prepared in as little as 30 minutes. Regular meals usually have multiple components and can sometimes take hours to make. With a liquid diet, your meals are created in just minutes, giving you more free time throughout the day.

Cons of a Liquid Diet?

1. Most of the time you will be consuming less calories with a liquid diet. This can be a good thing if you’re trying to lose weight but you should be careful. Calories provide your body with energy, so you should adjust your workouts and days accordingly when it comes to starting a liquid diet. Because you’re consuming less calories, you may have less energy, so make sure you’re going easier in the gym.

2. A liquid diet is not sustainable long-term. Unless you have a medical condition requiring you to consume solely liquids, a liquid diet is supposed to be a short term thing. The purpose of a liquid diet is to give your body a short break from digesting highly processed solid foods, not to be your only source of food forever.

3. Liquid diets may leave you wanting more. In other words, liquid diets don’t offer as much satiety, or fullness, when it is compared to a regular meal. This is quite normal but something that should be noted.

4. In some cases, liquid diets can lead to unhealthy eating patterns. It is important to go into a liquid diet with realistic and mentally healthy expectations. Liquid diets may help aide in weight loss but it is important to understand that eating only liquids with a goal to lose weight is not sustainable. Some individuals may start to eat less or binge eat during or after a liquid diet, and these unhealthy eating patterns are something that needs to be addressed quickly and seriously in order to prevent eating disorders from forming.

So, Should I Start a Liquid Diet?

Whether or not you should start a liquid diet is really up to you and your health care provider. It’s important to go into a liquid diet with a healthy mentality and the right expectations. A liquid diet can be a good decision if you feel like your digestive system needs a break or if you feel there is not enough vegetables or fruits in your diet and you want a quick and easy way to implement them.

Liquid diets can also take the guess work out of meal time because the options of what to eat are clearly laid out for you, and because of this you will spend less time in the kitchen and more time doing the things you want!

It’s also important to take the cons of a liquid diet into consideration when thinking about starting one so that you get the most out of the experience.

Keep in mind, if you’re looking to start a liquid diet but don’t know where to start Better Blend offers great healthy alternatives. At Better Blend , you can get meal replacement smoothies that provide your body with essential nutrients while still being incredibly delicious. The Blends provide you with premium protein and vitamins and nutrients while still being low in calories, sugar, and fat. These shakes don’t disappoint when it comes to flavor too, because each Blend tastes just like its name.

Take these pros and cons of a liquid diet into consideration and make the right choice for you!

Nutritious and Quick Meal Prep Ideas

Wed, 20 Oct 2021 04:19:57 GMT

Meal prepping can be an easy and healthy way to fast track your weeks and create less stress for you when it comes to meal time. Essentially, meal prepping is when you create dishes or packaged meals in advance so you don’t have to cook the rest of the week! Prepping your meals can be helpful when you know you have a particularly busy week coming up, if you’re trying to gain or lose weight, or simply want to make an effort to live a healthier lifestyle.

The benefits are meal prepping are plenty, even if you only do it for a short period of time. First, it saves you time. With meal prepping you already have your lunches or dinners made for the week, so when you come home from work, you don’t have to sweat about preparing something quickly. Secondly, meal prepping takes impulse food buying out of the equation. You may be tempted to stop and get carry-out on your way home but you’ll know you already have more wholesome food ready at home so there’s no need! Third, meal prepping can be significantly healthier for you compared to getting fast food. Foods like rice, broccoli, turkey, and carrots that are in many meal prep ideas are much better for your body than stopping for McDonald’s every other night. Last, meal prepping may give you better, faster results if you pair it with an active lifestyle when it comes to weight gain or weight loss.

If you’re new to meal prepping, you may not know where to start when it comes to recipes. Thankfully, we’ll cover some great nutritious and quick meal prep ideas, that you can easily create and refrigerate in order to start your meal prep journey. Let’s get started!

1. Better Blend

Sometimes life gets busy, you may have forgotten to meal prep for the week or you’re on the go and don’t have time to stop at home to get a meal. Thankfully, Better Blend is created for people like you! With Better Blend , you can get truly healthy meal replacement shakes or acai bowls that are packed with protein, vitamins, minerals, and antioxidants.

The “Blends” taste just like their names and each one is low in calories, sugar, and fat, contains 27-30 grams of premium protein, and fortified with 50 vitamins and minerals. A personal favorite flavor of mine is the Brownie Batter with cherries, but there are over 20 flavors for you to choose from. The Bowls are also a hit, with real blended fruit as the base, crowned with delicious toppings like honey, granola, diced fruit, and peanut butter.

Check out one of Better Blend’s three locations or browse their menu here . With Better Blend, meal prepping can be even easier!

2. Broccoli and Pesto Quinoa Salad

Taking a total of 30 minutes to prep 4 meals, this quinoa is a perfect, healthy lunch or dinner that really packs in some flavor. The recipe contains bright, nutritious ingredients like roasted chickpeas, kale, veggies, pesto, and creamy avocado.

Quinoa is a superfood that is packed with vitamins and minerals like zinc, magnesium, fiber, and vitamin B-6 and B-1. The veggies in the dish add even more nutrients and the avocado adds a healthy fat. Package the meal evenly in four separate containers and you have meals ready! You can make the recipe for yourself here .

3. Best Lentil Soup

This lentil soup is rich and really packs a punch with ingredients like curry powder, red pepper chili flakes, and freshly ground pepper. Other wholesome ingredients include onion, fire roasted tomatoes, dried lentils, coconut milk, and cilantro.

The recipe takes only 10 minutes to prep and 35 minutes to cook and makes 4 to 6 servings. The best part is that soup can be easily stored in one container in the fridge, so when you come home all you need to do is get a bowl and divvy out how much you want! Try this amazing lentil soup for yourself here.

4. Honey Chipotle Meatball Bowls

This dish pairs yummy turkey meatballs with cilantro lime cauliflower rice and fresh veggies, it doesn’t get much healthier than that! Turkey is a great source of lean protein and the meat also contains essential vitamins and minerals like iron, niacin, phosphorus, and potassium.

The meal takes 25 minutes to prep and 25 to cook, and the recipe can make anywhere from 4 servings to 10. This is a great recipe to have in your wheelhouse if you’re just beginning your meal prep journey. Check out this nutritious and quick meal prep idea here .

5. Peanut Chicken Bowls

These peanut chicken bowls are super colorful and packed with nutrient rich ingredients like chicken breasts marinated in soy sauce and sriracha, red cabbage and peppers, sliced carrots, lettuce, peanuts, and sesame seeds.

Peanut Chicken Bowls take a total of 30 minutes to make and create 4 servings that can easily be refrigerated for a few days. The recipe does note that you may want to bag the lettuce separately and add it on later in order to avoid sogginess. Try these yummy chicken bowls soon here .

6. Instant Pot Chicken Pesto Pasta

This pasta takes a total of 35 minutes to make and creates 8 servings. The dish contains yummy components like diced chicken breasts, garlic, rotini pasta, and veggies like red peppers, onion, and broccoli.

The chicken gives your body much needed protein, while the veggies add extra essential vitamins and nutrients. You can easily divvy the pasta out into microwave safe containers and you have dinner ready for the next week! Make this Chicken Pesto Pasta the next time you meal prep here .

7. Roasted Sausage and Vegetables

Smoked sausage adds a ton of flavorful protein to any dish, but this recipe pairs it with roasted vegetables cooked in the oven. You can use any sausage you like but this specific recipe uses beef sausage. The dish keeps good for about 4 days in the fridge.

The meal only takes 15 minutes to prep and 40 minutes to cook, so 55 minutes’ total creating 4 servings. This dish alone packs in a lot of flavor but for an extra boost there’s even an option to make your own smoky vinaigrette. Try this recipe for yourself here .

8. Kale and Sweet Potato Salad

It’s always tough to find a good salad but this one is full of fall flavors and fresh ingredients. The great thing with this salad is that you can keep it in the fridge for up to five days without it getting soggy because it contains low-moisture ingredients.

You can make 5 servings with 20 minutes of prep work and 30 minutes to cook the sweet potatoes. This salad is sure to be one of your new favorites with yummy ingredients like chopped apple, pepitas, pecans, cranberries, and of course roasted sweet potatoes and fresh kale. Give this autumn salad a try here .

9. Roasted Cauliflower Taco Bowls

Who doesn’t love a good taco bowl? These certainly don’t disappoint with vibrant and wholesome ingredients. On top of the roasted cauliflower comes toppings like tomatoes, black beans, corn, and fresh avocado. You can also grill some chicken to add to your bowls for extra protein. These bowls take one hour to make with 20 minutes of prep and 40 minutes of cooking time.

You can easily store each ingredient separately and top the rice and cauliflower as you like when you’re ready to eat or add the toppings as is and refrigerate. Check out these cauliflower taco bowls here .

10. Mediterranean Hummus Bowls

The great thing about these bowls is that they are incredibly customizable to what you like, with these you can add really any protein or veggie and it will still taste amazing! The prep time is 15 minutes and cook time is 10 minutes, so 25 minutes total to create 4 servings.

Ingredients for these bowls include hummus, ground beef, grape tomatoes, cucumber, onion, feta, and olives. This fresh, nutritious and quick meal prep idea is sure to be one of your favorites. Browse this recipe for yourself here .

11. Roasted Vegetable Couscous

This meal prep recipe is great because you can easily make it vegetarian or add some protein. The recipe is chock full of vegetables and couscous is one of my personal favorite grains because it’s so light and flavorful while also containing a good amount of fiber.

Along with the couscous, the vegetables in this dish include tomatoes, zucchini, pepper, and onion. You can add the veggies in with the couscous as is and still have a great vegetarian meal, but there is an option to create some garlic herb chicken to add in with it for a protein component. Check out this recipe and make it here .

12. Roasted Mushrooms with Kale Mashed Potatoes

This meal holds up well in the fridge and tastes amazing! The recipe is vegetarian but if you wanted to add a protein like chicken or steak it would only make it better! The mushrooms are roasted in a balsamic dressing, and the mashed potatoes are stirred in with some kale and ingredients like sour cream, cracked pepper, and onion powder.

The prep time is 25 minutes with a cook time of 45 minutes to make 4 servings. This nutritious and quick meal prep idea has great reviews so it’s sure to be one of your new favorites. Make the recipe for yourself here .

13. Chili Garlic Tofu Bowls

These bowls are full of protein, fiber, and bright colors and flavors. The bowls are great with the tofu but you can easily substitute or add chicken or beef if you’d like. The dish takes 30 minutes to prep and 30 minutes to cook creating 4 servings that can easily be refrigerated for several days.

The ingredients in the bowls are nothing but healthy and wholesome the tofu adds a vegan protein source, but the recipe also calls for kale which is packed with vitamins and nutrients, as well as brown rice. Look at the recipe and make it the next time you meal prep here .

14. Peanut Noodle Salad

This peanut noodles salad is served cold and it’d incredibly light, filling, and fresh. There is no protein component to this specific recipe but grilled chicken would go great with this. You make your own dressing with this salad and the meal can be good in the fridge for 4-5 days with the dressing stored separately.

The prep time is 20 minutes and the cook time is 10, so 30 minutes total to create 4 servings. The ingredients of the actual salad include whole grain noodles, shredded cabbage, carrots, green onions, cilantro, and peanuts. Try this nutritious and quick meal prep idea here .

15. Jerk Chicken with Pineapple Black Bean Salsa

This chicken will have your taste buds transported to Jamaica with the spicy, sweet jerk seasoning! Add in the pineapple and black bean salsa and you’ll feel like you’re right on the island. You can divvy out the meal in four microwave safe containers so you’ll have dinner or lunch ready for a few days.

The prep for this recipe is only 5 minutes and it cooks for 40 minutes making 4 servings. Cooked rice of your choice will sit at the bottom being topped with the jerk chicken and pineapple black bean salsa. Read the recipe and make it for yourself here .

16. Stuffed Peppers

Stuffed peppers are sure to be a family favorite that’s healthy, delicious, and filling. You could probably stuff anything into peppers and it’d be amazing! The peppers themselves are bright and healthy, and the fillings make it even better with ingredients like ground beef, onion and garlic, tomatoes, rice, Italian seasoning, and cheese.

The stuffed peppers should stay good in the fridge for up to 5 days. They take a total of 45 minutes to make with 10 minutes of prep and 35 to cook, making 6 total peppers. Add some refried beans and guac on the side and you’re set! Take a look at the recipe here .

17. Best Ever Chili

Fall is upon us and that means lots of chili! There’s just something about a warn bowl of chili on a crisp autumn evening, and this chili recipe does not disappoint. Plus, the chili will stay good in the fridge for 5 days and the toppings options are endless.

The chili takes a total of an hour and 10 minutes to make but 50 of that is letting the chili cook while it takes 20 minutes to prep. This recipe makes 6 servings and contains yummy ingredients like sliced bacon, ground beef, fire roasted tomatoes, kidney beans, onion, and much more! Check out this great chili recipe here .

18. Lemon Roasted Salmon and Sweet Potatoes and Broccolini

This recipe is super simple and works great for either lunch or dinner. Salmon is a great fish to eat regularly because it contains a great amount of vitamins and nutrients, including omega-3 fatty acids.

All together this meal takes 45 minutes to make with 15 minutes of prep and 30 minutes of cooking time. Sweet potatoes, broccolini, and salmon are the main components in this dish paired with other great ingredients like olive oil, lemon juice, red pepper flakes, and garlic powder. Make this recipe the next time you meal prep here .

Give these nutritious and quick meal prep ideas a try!

Meal prepping is now made easy for you! We’ve gone over 18 really healthy and flavorful meal prep ideas to get you started. Trust me, once you get into the habit of meal prepping it becomes like second nature and you get much faster at it! Meal prepping can save you time, money, and by using only nutritious recipes, the health of your body and mind will thank you!

Keep in mind that Better Blend can make your meal prep journey even easier with healthy alternatives for people on the go. The Blends and Bowls at Better Blend are created in minutes and contain nutrient dense ingredients. Personally two of my favorite things to get are the Lemon-Up Blend with blueberries and the “Super Bowl”, with a blended acai base and then I add all the toppings! I feel good about what I’m putting in my body and the Blends and Bowls are so fresh and delicious. Check out Better Blend’s menu for yourself here .

I encourage you to give meal prepping a try, even if it’s just for a week or two. Even though the meals take time to prepare, you’ll be shocked at just how much time and guesswork you save during the week!

Healthy Lunch Spots in Cincinnati

Wed, 20 Oct 2021 03:13:03 GMT

Believe it or not, the ‘Queen City’ has some fantastic healthy options for lunch. Whether you’re having a lunch date and trying to stay relatively healthy, or if you’re simply on-the-go and need something delicious and filling fast; Cincinnati, Ohio has an impressive selection of nutritious lunch spots. Let’s dive in and find your new favorite!

1. Better Blend

Better Blend is a locally owned smoothie company that specializes in healthy alternatives. Their smoothies can be used as a meal replacement or just as a healthy treat! The Blends are low in both calories and sugar, packed with premium whey isolate protein, and fortified with 50 vitamins and minerals to fuel your body with all the nutrients it needs in one cup. Better Blend prides themselves on having options to fit any lifestyle or dietary restriction.

Even better, you don’t have to sacrifice flavor for sustenance, because every Blend tastes just like it sounds. With flavors like Blueberry Cake Donut, Black Raspberry Chip, and Peanut Butter Oreo, you’re sure to find your favorite.

Plus, if you’d like to trade your straw for a spoon, Better Blend also has smoothie bowls made with fresh fruit and garnished with toppings of your choice. The Bowls are the perfect midday pick-me-up because they’re packed with vitamins and antioxidants. Check out their menu here or stop in at any one of Better Blend’s three locations today and see how good healthy can actually taste!

2. Conscious Kitchen

The Conscious Kitchen is an urban restaurant located at 2912 Short Vine Street Cincinnati, Ohio. They pride themselves on having an array of delicious lunch options, including vegan and vegetarian meals that are sure to light up your taste buds!

Some of the choices on their menu include: The Southwest Turkey Burger, Caribbean Jerk Salad, and a Smoked Salmon BLT. The Conscious Kitchen is taking old comfort-food classics and making them healthy! What more could you ask for? Check out their website and explore the menu here .

3. Aladdin’s Eatery

Aladdin’s Eatery is a local restaurant that specializes in creating healthy and flavorful Lebanese-American food for their guests. They take pride in having delicious meals that can fit any dietary restriction or requirement.

Some of the staples on their menu include: hummus and falafel, chicken shawarma with tomatoes and onion, and tabouli, which is a mix of chopped parsley, onions, tomatoes, bulgur, lemon juice, olive oil, and fine herbs. Their tasty and nutritious meals are sure to transport you to the Mediterranean! You can check out their menu and locations on their website .

4. Leaf and Ladle

At Leaf and Ladle, they believe that soup is the perfect meal to warm the soul. They take pride in making soups with only quality ingredients; and they have creations to fit any dietary restriction or lifestyle choice including: vegetarian, low fat, and dairy-free soups! Although they specialize in soup, it’s not Leaf and Ladle’s only focus. The restaurant also has nutritious sandwich and salad options for those who want something a bit heartier.

Their menu includes options like Japanese Curried Sweet Potato Soup, Grandma Mary’s Chicken Soup, and classic Broccoli Cheddar. If you’re not in the mood for soup, try their Avocado Pepper Jack Sandwich or Brussel Sprouts Caesar Salad. Take a look at their menu and locations here .

5. The Whole Bowl

The Whole Bowl is a local health food restaurant that specializes in creating truly nutritious and flavorful bowls that can fit to any dietary restriction. Each bowl is nut, gluten, wheat, and hydrogenated oil free but 100% delicious. You can get your bowl in 12, 16, or 32 ounces, and each bowl includes ingredients like rice, black beans, olives, sour cream, salsa, avocado, and tali sauce.

And don’t worry, if you’re vegan just ask them to “veganize” the bowl! They even have healthy dessert options like Vegan Hot Chocolate and Chocolate Dipped Macaroons. The Whole Bowl is sure to be one of your new local favorites with their nutritious ingredients and customizable options. You can check out their locations and their menu here .

The Bottom Line

We know that more than half (56%) of employed Americans who typically eat lunch during their 9-5 struggle to consume a healthy lunch at work. Additionally, more than three quarters (77%) say they’re more likely to make healthier decisions at other times of the day if they eat healthy during their lunch hour, according to a new survey from the American Heart Association . It can be difficult to find truly nutritious options that are both wholesome and quick which is why Better Blend has proven to be a top recommendation for those in the city looking for something delicious, fast, and filling.

Cincinnati is packed with great healthy lunch spots; you just have to know where to look! Nevertheless, I hope these options inspired you to go out and try some of our cities fantastic local health restaurants.

How to Create Easy and Healthy Meals for Weight Loss

Thu, 07 Oct 2021 03:54:27 GMT

In an increasingly busy world, it is becoming harder and harder for people to find healthy meal options for themselves that don’t take an hour or more to create. Many individuals want to eat healthier in an effort to supplement their weight loss, but they don’t know where to start or they fear the time they’ll lose trying to make a nutritious meal will cut out a huge part of their day. In this post, we’ll dive into what aspects you need in each meal to make it as healthy as possible, and also how these foods can be put together to make an easy and wholesome dish.

It’s important to get as much nutrients as you can in each meal that you consume throughout your day. These meals should ideally include the five basic food groups according to the U.S. Department of Agriculture , these foods include: Protein, Dairy, Grains, Vegetables and Fruit, and Fats and Oils. Let’s dive more into detail about each of these food groups and why they are important to have each day.

Protein in Easy and Healthy Meals for Weight Loss

Protein is one of the main components that make up who you are, it is crucial in the repair and maintenance of your muscles, bones, hair and skin. Protein also helps in hormone aid, messenger proteins in your body make it easier for your cells and organs to communicate correctly with each other. Along with these benefits of protein, the enzymes in your body are made up of proteins and enzymes drive the chemical reactions that happen throughout your body. Lastly, protein is a crucial part of transporting and storing the important things in your body, like oxygen molecules. Proteins are made up of units called amino acids which are essential to a diet.

Animal products are great sources of protein, these foods include: chicken, eggs, steak, fish, and some dairy. It is important to get enough protein in your diet each day, but keep in mind this protein amount varies from person to person. According to SCL Health , 10-35% of your daily calories should come from a protein; so 0.8 grams of protein per kilogram of body weight per day is the ideal protein amount to consume based on SCL Health’s findings. In short, protein is an essential part in one’s daily diet, and in creating easy and healthy meals for weight loss.

Dairy in Easy and Healthy Meals for Weight Loss

Dairy or dairy alternatives are also something that the average person should be consuming daily. Dairy includes a wide range of nutrients including: calcium, vitamin A, vitamin D, vitamin B12, riboflavin, and zinc. All of these nutrients, but especially calcium, are crucial in building strong and healthy bones. According to the U.S Department of Agriculture , the average person should be consuming 3 cups of dairy, or a dairy alternative, per day in order to reap its full benefits. If you are someone who is lactose intolerant, or if you just choose to live a dairy-free lifestyle, you can still get the calcium and nutrients you require from dairy alternatives such as almond milk and oat milk. According to the USDA’s chart below (Figure 1), many milk alternatives are lower in calories, fat, and protein but they are about the same when it comes to calcium content per serving. Adding dairy as a component in your easy and healthy meals for weight loss is essential to your wellness journey.

Grains in Easy and Healthy Meals for Weight Loss

Having grains in your diet, especially whole grains, can have a wide range of health benefits. Some of the essential nutrients in grains include: complex carbohydrates, B vitamins, fiber, and minerals like iron and magnesium. These nutrients are crucial components when creating your easy and healthy meals for weight loss.

Eating grains in your diet can help reduce your chance of acquiring heart disease, grains also provide your body with fiber which helps one’s digestion, and whole grains can help with weight management according to the U.S. Department of Agriculture . The amount of grains you should consume per day varies from person to person. St. Luke’s Health recommends that most people should eat 5-8 ounces of grains per day, 3-6 of which should be whole grains. In short, grains are an important part of your daily diet and should be implemented in easy and healthy meals for weight loss.

Vegetables and Fruits in Easy and Healthy Meals for Weight Loss

Both vegetables and fruits provide vital nutrients for your body and its health. Vegetables are full of nutrients like: vitamin A, vitamin C, fiber, potassium, and folate; all of which are essential in building a healthy meal for weight loss. Not only do vegetables include all of these benefits, but they are low in calories, and eating a vegetable-rich diet may reduce risk for heart disease or stroke, help protect against certain types of cancers, and the dietary fiber from vegetables helps to reduce cholesterol levels according to USDA’s “My Plate” . “My Plate” also recommends 1-4 cups of vegetables per day depending on age and gender, you can refer to their servings chart here .

Along with vegetables, fruits are another essential component in creating easy and healthy meals for weight loss and in one’s daily nutrient intake. Fruits have no cholesterol and are low in calories, fat, and sodium. Some of the nutrients that fruit possess are: dietary fiber, vitamin C, potassium, and folate. Fruits are beneficial because they can lower your calorie intake without sacrificing taste, fruits may also help reduce risk for heart disease and stroke, fruits may also help reduce risk of certain types of cancers, and eating enough fruit can help to increase one’s potassium and fiber intake which is essential in any diet. It’s important to incorporate fruit in your diet, according to the USDA’s “My Plate” recommendation chart, you should consume 1-2 and a half cups per day depending on age and gender; you can refer to their daily recommendation chart here . Vegetables and fruits should make up a large part of anyone’s healthy meals for weight loss and both are an essential part of one’s daily diet.

Fats and Oils in Easy and Healthy Meals for Weight Loss

Fats are important to the body because they give you energy and also help your body absorb vitamins. Consuming fats is essential, but saturated fats and trans fats can be bad for your body. Saturated fats are found in things like butter, beef fat, and palm. Trans fats are found in foods that are artificial or over-processed; these fats are in foods like frozen pizza, microwave popcorn, and cakes or cookies. Instead of consuming saturated or trans fats, individuals should try to consume the two healthier fats , which are: monounsaturated fats and polyunsaturated fats, commonly found in oils, nuts, avocados, and peanut butter.

Replacing saturated and trans fats with monounsaturated and polyunsaturated fats seem to lower a persons’ chance of heart disease according to the U.S. Department of Health and Human Services . According to Cleveland Clinic , a persons’ total fat intake per day should range between 20% to 35% of their total calories. Implementing healthy fats in an individual’s easy and healthy meals for weight loss are beneficial, not only in increasing energy levels but also in the body’s absorption of vitamins.

Finding Easy and Healthy Meals for Weight Loss

Each of these food groups are needed to create a healthy body, and all of them are crucial in creating easy and healthy meals for weight loss. In short: proteins are a vital component in building muscle and hormone aid, dairy and dairy alternatives give your body essential vitamins and calcium, grains are able to give your body the complex carbs and fiber it needs, fruits and vegetables are crucial in providing the body with nutrients like vitamin A, vitamin C, potassium and dietary fiber without being high in calories, and eating healthy fats can help your body absorb the vitamins it needs along with supplying much needed energy. In an increasingly busy world, people are finding it more and more difficult to consume a nutritious meal on-the-go that has all of the essential nutrients they need in a single meal.

Thankfully, eating healthy does not have to be a hassle or take up a large chunk of your time. At Better Blend Nutrition it’s easy to get all of your nutrients in one meal replacement smoothie. Each smoothie is low in calories and sugar, packed with premium whey isolate protein, and include 50 vitamins and minerals. Not only are these smoothies an amazing healthy alternative, but each Blend tastes just like its name; so you don’t have to sacrifice flavor for sustenance. With Better Blend Nutrition, finding easy and healthy meals for weight loss is a breeze. Take a look at their menu and stop in at one of the three locations to try a Blend today and help kick start your healthy lifestyle.

Easy Healthy Meals for Kids

Wed, 06 Oct 2021 03:34:43 GMT

Do you find yourself scouring the internet for easy, healthy meals that your kids will actually eat? If you do, you’re certainly not alone, with kids getting pickier and pickier with their eating these days; it’s sometimes just easier to cook the chicken nuggets and stop the battle. It can really be a struggle to get a healthy meal on the table every night that your kids will eat, as well as a meal that doesn’t take you over an hour to make.

If you ever do find yourself in a bind, but you really want a healthy meal for your child. Keep in mind that Better Blend Nutrition has highly wholesome meal replacement smoothies and smoothie bowls are kid-approved! Each one of their Little Blends has 7-11 grams of protein, they are low in calories, sugars, and fats, plus they are fortified with 50 vitamins and minerals that your child needs. Not only that but these Blends taste exactly like their name, so your child will not complain when it comes to flavor. Better Blend has a variety of yummy flavors to choose from like Brownie Batter, Cookies N Cream, and Blueberry Cake Donut. Finding easy, healthy meals for kids is now even more convenient with Better Blend Nutrition.

Even though at times getting your kids to eat healthy can be difficult, and feel like a constant battle, we encourage healthy options because we simply love our children and want them to do and feel their best. In this blog, we’ll cover why eating healthy is so important for kids, if eating healthy as a child is even possible, some tips to get your child to eat healthy, and lastly we’ll discuss some easy, healthy meals for kids.

Why is Healthy Eating Important for Kids?

A big reason why healthy eating is so encouraged at a young age is because eating a variety of foods as a child helps to set then up for a healthy life. As a parent, you truly are the biggest teacher to your child, therefore, you are the person who introduces them to new and healthy foods even though it may be a struggle. But those battles are worth it, because forming healthy eating habits early means your child is more likely to continue those habits into adulthood.

Healthy eating can help to stabilize a child’s mood and energy levels. If you’re a parent, you know that the sugar rush is a real thing. Sugar enhances that crazy energy in children and then reluctantly when that sugar wears off in their body, they crash and become irritable. Limiting processed and refined sugars in your child’s diet can ultimately help them feel better, both energy and mood wise.

Eating healthier can help your child maintain a healthy weight. Obesity in children at a young age can increase their risk of health problems later on in life such as type 2 diabetes and high blood pressure. Being overweight as a child may also affect their self-esteem and increase their risk of depression according to the National Institute of Health . Eating wholesome foods like fruits, vegetables, whole grains, and proteins can help keep your child at a healthy weight and avoid unnecessary health problems in the future.

Having a healthy diet can help decrease your child’s risk for mental disorders such as clinical depression and anxiety. You are what you eat, whether you’re a child or an adult, and what you feed your child fuels their whole body, but most importantly their brain. Your brain essentially controls how you feel, and the fuel you give your brain can deduce what chemicals your brain releases.

For example, very sugary and processed foods can lead to inflammation in both your body and your brain, and that inflammation may contribute to certain mood disorders like anxiety and depression. This is why it’s important to feed your little one wholesome foods that fuel their brain the right way, like complex carbohydrates, lean proteins, and fatty acids.

Is Eating a Nutritious Diet Possible for Kids?

Yes, and no, and like anything with children, getting them to eat healthy comes with a lot of persistence and patience. Waiting longer to introduce healthy foods to your children will make having a nutritious diet even harder for them. Instead of looking at your child’s mealtimes as a way to please them, you should look at them as times where you can show them new and nutritious foods that they might like if you just gave them the opportunity to try them.

Even though getting your kids to eat healthy seems impossible, with the right tricks up your sleeve you may find that it’s not as difficult as you think. There are several helpful methods to try and get your little ones to eat a more wholesome diet which we will be going over in the next section of this blog.

Healthy Eating Tips for Kids

Make their plate colorful. A healthy diet means a variety of colors on every plate. Chances are if your plate consists on mostly one color, what you’re eating is not as nutritious as it could be. The next time you’re figuring out the components of your child’s plate, think about how many colors you see on it. If you fill your child’s plate with chicken nuggets, fries, and mac and cheese, notice how every food is essentially in the same color group of brown or yellow. Instead, replace the fries for peas and the mac and cheese for diced strawberries. Now the plate has three colors and two truly healthy components.

Offer your child choices. Even adults don’t like to be forced to do things they don’t want to do, and the same goes for children who feel forced to eat something they really don’t like. That’s why it’s important to give your children choices when it comes to incorporating new, healthy foods into their diet. Giving your child a choice between apple slices and peanut butter and celery and peanut butter may not seem like a huge deal, but your child may be more apt to try new things when they feel it was their idea; hence letting them choose what they eat.

Incorporating your kids while cooking might make your kitchen a little messier, and it might take a bit more time to complete a meal; but the payoff it worth it! It’s no secret that children are always interested in what adults are doing, they want to be looked at as a “big girl” or “big boy”. Ultimately, kids really just want to be included in what’s happening; which is why letting them help you make lunch or dinner in the kitchen could peak their interest into new and healthy foods and make them more likely to try the meal since it’s something they had a hand in creating. You can control the chaos by letting your child play a part in small things like stirring a bowl or measuring out ingredients.

Children are questionable to try new things, especially when it comes to food. This is why a great way to get kids to try new foods is to incorporate them into foods that you already know they like. Eating the same unhealthy foods everyday will form unhealthy eating habits for children and make them more suspicious of new, more nutritious foods. That’s why it’s important to bring healthy foods into their diet early in order to avoid a child becoming a really picky eater.
TIP: If you’re trying to get your child to eat healthier but they won’t stray away from the foods they are already used to, try mixing in the new foods with the foods you know they love. For example, if you want your child to try and eat more vegetables, try mixing in some broccoli or peas into their mac and cheese; or if they are reluctant about trying new fruits, try to add a yummy dipping sauce to them; like pairing apple or banana slices with natural peanut butter.

Let your child plan out a meal. More than anything children want to be involved, and they are naturally curious about what you’re doing and new things in general; which is why letting them plan out a meal could spark their interest in healthy foods. Creating easy, healthy meals for kids is breezy with this method. In order to make sure your child doesn’t choose tater tots and butter noodles for your family meal; make sure you give them guidelines that they need to follow in creating their meal.
TIP: Try telling your child that their meal needs to incorporate a meat, a fruit, a veggie, and a grain. Then, perhaps give them options to choose from within those categories like choosing between turkey and chicken, carrots and peas, melon or strawberries, and rice or pasta. This way your child feels like they are being involved and can get creative with the meal, perhaps making them more apt to try it.

Now that we’ve covered why healthy eating is important for kids, if it’s possible for kids to eat healthy, and some tips to try and get your kids eating more nutritiously, let’s dive into some easy, healthy meal for kids that you can try yourself!

Easy and Healthy Meals for Kids

OVEN-BAKED PORK CHOPS

These pork chops taste so similar to fried pork chops but they are much healthier, since the crust is made with whole-wheat panko breadcrumbs. These chops are juicy on the inside and they get an incredible crisp on the outside. The pork chops offer a great amount of protein to the family, and pairing it with some broccoli and maybe a sweet potatoes make it all the more nutritious!

MEAL REPLACEMENT SMOOTHIE

Smoothies are delicious and they are perfect for families who are busy and need something flavorful and nutritious fast. Although figuring out what ingredients you need to make a true meal replacement smoothie can be time consuming, plus you never know if it will taste good. That’s where Better Blend Nutrition comes in.

With Better Blend Nutrition, you can have faith that the smoothie you’re giving your child is incredibly healthy and something that they’ll love. The "Little Blends" are made with premium protein, they are low in calories, vitamins, and sugars, and fortified with vitamins and minerals that your little one needs. These Blends taste amazing too, and with flavors like Peanut Butter Oreo and Orange Dreamsicle, you’re little one is sure to find their personal favorite.

CHIPOTLE CHICKEN BURRITO BOWLS

Burrito bowls are a super easy, healthy meal for kids because they incorporate a variety of different foods. The chicken in the bowls provide protein, while vegetables like tomatoes, corn, peppers, and lettuce provide your body with many essential vitamins and nutrients. Add in some avocado as well for your healthy fat.

These bowls are delicious and completely customizable, in order to encourage your child to try new foods, set up some guidelines. Tell them they need to have three different colors on top of their rice or quinoa bowl. This way your child is introduced to new healthy foods but you’re giving them the power to choose which ones. If you’re looking for a healthy chipotle chicken bowl recipe you can click here .

EASY CHICKEN NOODLE SOUP

Want homemade chicken noodle soup that doesn’t take a huge chunk of time to make? Well this is the recipe for you. This soup takes about 25 minutes to throw together, it’s delicious, and it’s full of the protein and veggies your little one needs. You can use a rotisserie chicken that you’ve cooked yourself or simply one from the store. There’s a good amount of vegetables in this soup including carrots, onion, and celery. Plus, you can easily store the leftovers in the fridge for a quick lunch or dinner the next day.

BAKED ZUCCHINI FRIES

If your kids just won’t stray away from having fries as a side dish for every meal, try making these super crisp and delicious zucchini fries one night. These fries pack in the flavor, and their much healthier than regular fries since their zucchini and also they require no frying oil. Serve these babies up to your little ones with their favorite dipping sauce and watch them fall in love!

TERIYAKI TURKEY MEATBALLS

These turkey meatballs are the perfect main dish to your next family dinner night. Kids and adults alike love their sauces, and this quick teriyaki sauce does not disappoint; you can put the sauce on the side or simply cover the meatballs with it. The lean turkey gives your body a great amount of healthy protein, and the teriyaki sauce packs in the fantastic flavor.

SWEET POTATO PIZZA BITES

All kids love pizza, and these pizza bites provide great nutritional value to your child, along with having that great pizza flavor they know and love. The sweet potato replaces the flour when it comes to this recipe, sweet potatoes are full of flavor and incredibly rich in vitamins and nutrients. The sweet potatoes are then topped with fresh marinara and mozzarella, then any toppings you’d like.

PEANUT BUTTER BANANA OATMEAL BAKE

This oatmeal bake is the perfect easy, healthy meal for kids, especially when it comes to needing a quick breakfast; make it the night before and you have breakfast ready for the next couple days! The rolled oats are a great source of fiber and vitamins, the banana provides potassium, and the natural peanut butter is a healthy fat. There’s also no added sugar to this dish because the banana and peanut butter provide natural sweetness.

QUINOA BROCCOLI AND CHEESE CASSEROLE

This casserole has just seven ingredients and it’s absolutely delicious! Quinoa is a superfood that provides your body with a ton of nutrients and benefits, plus cooking it in broth makes it even more flavorful. The broccoli adds great texture and nutritional value as well, while the onion and sharp white cheddar add incredible flavor. If your child is a fan of yummy casseroles, this might just be their new favorite!

ONE-PAN CAULIFLOWER NACHOS

Love nachos but not all the extra fat and calories? You’re not alone; and these cauliflower nachos mimic that same great taste that you and your kids know and love while offering great nutritional value to your body. The roasted cauliflower replaces the chips and you can add all the toppings you want like beans, rotisserie chicken, avocado, and pico de gallo. Cauliflower is rich in B vitamins and other nutrients, while the chicken adds protein, the beans and tomatoes provide more vitamins and minerals, and your avocado is a healthy fat.

The Bottom Line

Kids are tough, and making sure they are eating healthy is even tougher. It’s hard to know what meals are actually good for your children while also keeping your convenience and busy lifestyle in mind.

My hope is that this blog helped you to find easy, healthy meals for kids, while also educating you about why good nutrition is important for kids, some tips and tricks to get your kids to eat well, and then ultimately we laid out some great easy and healthy options to try making on your next family meal time.

The most important thing to understand is that getting your kids to eat healthy takes a lot of patience and persistence. It also requires you to be an example to your kids when it comes to what to eat and what to eat on occasion. The bottom line is, don’t be so hard on yourself, keep the faith, and keep making an effort to offer your children healthy options because it will pay off.

Easy Healthy Recipes for Dessert

Wed, 29 Sep 2021 04:10:05 GMT

If you’re like me, you have a big sweet tooth and for some reason you feel the need to have something sweet after dinner every night! Controlling that sweet tooth can be hard, and having dessert often can be even more tempting when you’re trying to live a healthier lifestyle.

That’s why it’s important to have a few dessert recipes under your belt that are much healthier than a regular cookie or cupcake. Desserts are great, but having them every day can add on a lot of extra calories and fat that you don’t necessarily need. Keep in mind that desserts every now and then are completely fine and they make life fun, but for the days when you want something sweet but don’t want to break your diet, the options and recipes in this blog might be your new favorite treat!

1. Better Blend Nutrition

If you’re out and about, and you feel that sweet tooth kick in, Better Blend Nutrition has you covered! They create delicious meal replacement smoothie and smoothie bowls that taste great and are truly great for you! There is over twenty different flavors to choose from when it comes to the Blends, and the best part is each flavor tastes just like its name. With flavors like Brownie Batter, Banana Caramel Cheesecake, and Cinnamon Toast Crunch, you are sure to find your own personal favorite.

The smoothie bowls have a fluffy ice cream consistency and are crowned with delicious toppings of your choice like fresh fruit, coconut shavings, honey, peanut butter, and granola. The fantastic part about the Blends and Bowls are not only their yummy taste but these treats are actually good for your body. Each Blend has 27-30 grams of protein per serving, they are low in calories, sugars, and fats, plus they are fortified with fifty vitamins and minerals that your body needs.

The smoothie bowls are made with all fresh fruit and they are packed with vitamins and antioxidants. Better Blend Nutrition has truly easy, healthy dessert options that are sure to satisfy your sweet tooth. If you like to browse the menu you can click here , or stop in at any one of their three locations today and try a Blend or Bowl for yourself!

2. Vegan Fudge Brownies

These rich and decadent brownies are just as delicious as your grandma’s homemade brownies but even better they are vegan, gluten-free, and free of refined sugars! These babies are diet-friendly and don’t sacrifice on taste.

These brownies are made with all wholesome ingredients like walnuts, dates, cocoa powder, almond flour, and more. The hands-on cooking time for these brownies is about 20 minutes and then they have to chill in the fridge for an hour, but they are absolutely worth the wait! Top them with some coconut shavings and they’re ready to be devoured! You can check out the recipe for these vegan fudge brownies here .

3. Carrot Cake Cookies

This is a fantastic easy, healthy dessert recipe. These cookies are perfect for an after dinner treat or even a quick breakfast in the morning. The carrot cake cookies use all real ingredients and they should be basked until they are firm. The recipe also recommends using quick cooking oats and making a big batch of them so you can store some in the freezer as well.

Some of the components in this recipe include whole wheat flour, ground cinnamon, grated carrots, and golden raisins. These cookies are thick and yummy, one of these is sure to satisfy your sweet tooth. If you’d try to try this recipe for yourself, you can find the link here .

4. Peanut Butter Oatmeal Bars

Peanut butter lovers rejoice! These bars are so easy to make, they’re no bake, they’re healthy, and the flavor they hold is out of this world! Salty and satisfying, these bars are sure to be a new family favorite; and you don’t have to feel guilty about indulging in them!

There are only five ingredients in these bars and they are all natural. These ingredients include: rolled oats, peanut butter, honey, cinnamon, and dark chocolate. The bars can be stored in the fridge for up to two weeks, so you’ll have your after dinner treat covered for quite a bit! Try making these delicious peanut butter oatmeal bars with this recipe .

5. Chocolate Covered Banana Bites

Vegan, vegetarian, and gluten-free, but these banana bites definitely don’t taste like it! These chocolate covered banana bites are incredibly simple to make and the crunch of the chocolate on top of a frozen banana is delicious. Plus, you can store these bites in the freezer for up to one month, so you’ll have an easy, healthy dessert for a while.

There’s only four ingredients in this recipe: bananas, dark chocolate, coconut oil, and salt. Then you get to be creative with the toppings, some of the suggested toppings include crushed peanuts, crushed pistachios, and rainbow sprinkles. The recipe for these chocolate covered banana bites can be found here .

6. No-Bake Butternut Squash Pie

This pie is so healthy and super easy to make because it requires no baking! The pie is super healthy, cinnamon-y, and it's vegan and gluten-free. The recipe includes wholesome ingredients and it is truly healthy for you because it’s rich in omega-3s, fiber, carotenoids, and vitamin E.

Creamy and nutritious, this pie has great ingredients like cubed butternut squash, coconut cream, dates, nutmeg, almonds, and ground ginger. If butternut squash is not your thing, you can easily switch out the squash for pumpkin! The recipe makes about eight slices and is sure to be your new favorite healthy treat! If you want to try this yummy pie for yourself you can find the instruction here .

7. Avocado Ice Cream

Ummm what? Yes, you read it right, avocado ice cream! You might think it sounds crazy but this ice cream is truly delicious, so creamy, and fresh. Don’t worry, this ice cream does not taste like you’re dipping a spoon straight into an avocado, the cream has a subtle avocado taste along with the amazing creamy texture and sweetness.

This ice cream takes about 10 minutes to prep and then it needs to freeze for 4 hours. It’s made with all great ingredients like avocados, Greek yogurt, fresh lime juice, cream, salt, and bittersweet chocolate chunks. If you’re feeling adventurous and want to try this interesting take on ice cream, you won’t be disappointed. You can find a great recipe for avocado ice cream here .

8. Baked Peaches

This might be your new favorite easy, healthy recipe for dessert! Peaches are naturally sweet and packed with vitamins and antioxidants. Peaches are already delicious on their own, but baking them really brings out their bold flavors even more! This recipe is naturally gluten-free, vegan, dairy-free, and nut-free. These baked peaches take a total of 35 minutes to make and they are very customizable when it comes to toppings.

The peaches are glazed with fresh cinnamon, maple syrup, and brown sugar, then baked to perfection. If you wanted to take them up a notch you can crown them with whipped cream, Greek yogurt, granola, or even more fruit like raspberries or blueberries. A great recipe for baked peaches can be found here .

9. Yogurt Bark

These yogurt bark bars are perfect for anyone who wants an easy treat or a sweet bite after dinner. Yogurt bark is super simple to make and it just melts in your mouth! Also, the bark is super customizable when it comes to what you decide to incorporate into your yogurt bark. You can really choose any type of fruit to put into your bar like raspberries, peaches, cherries, or strawberries.

If you’re more of a savory person, you can skip adding in the fruit and instead put in some chopped almonds or pecans. You could also add in some nut butter to the mixture and give it even more flavor. This recipe takes about an hour and ten minutes to make and it’s sure to be a family favorite. Check out the instructions on how to make these yogurt bark bars here .

10. Almond Butter Oatmeal Blondies

These oatmeal blondies are gluten-free and vegan, making it the perfect easy, healthy recipe for dessert. Natural and delicious, the almond butter provides a great creamy and saltiness to these bars. The ingredients for these blondies are very simple: oats, coconut sugar, almond butter, water, and chopped dark chocolate.

The blondies take a total of 25 minutes to make and they can easily be stored in the fridge or freezer. If you’re in a pinch for time but you really need to have something sweet, this recipe is so easy to make, not to mention delicious! The recipe for these almond butter oatmeal blondies can be found here .

Give These Easy, Healthy Desserts a Try!

Eating healthy can be difficult, throw in a busy lifestyle and it’s even harder; having a sweet tooth definitely makes eating a nutritious diet each day all the more challenging. That’s why it’s a good idea to have some super time-sensitive and healthy dessert options and recipes on hand that you can easily throw together.

If you’re on the go and want a treat but don’t want to break your diet, stop by Better Blend Nutrition and grab a Blend or a Bowl. The whole mission behind Better Blend Nutrition is to offer people truly healthy alternatives that are delicious and keep your time in mind. Stop in and try a Coconut Cream Pie Blend or an Islander smoothie bowl today.

Plus, if you’re craving something sweet while sitting at home Better Blend Nutrition also delivers; you can also whip up any of these recipes in a very little amount of time, and they all contain really nutritious and wholesome ingredients. Give these easy, healthy recipes for dessert a try and let us know what you think!

Are Meal Replacement Shakes Good for Losing Weight?

Wed, 29 Sep 2021 03:38:44 GMT

Meal replacement shakes are a hot topic of discussion right now. With the world slowly getting back to normal, people are returning to their hectic and busy lives. Maintaining a healthy lifestyle along with constantly being on the go can be a hassle; and if you’re goal is to lose weight , you may already know about meal replacement shakes although you may be skeptical in trying them for yourself.

When used in a healthy way, meal replacement shakes may help you lose weight and control those mid-day or late night cravings. If you’ve been considering adding meal replacement shakes into your diet, it’s important to have all the facts, and know where to get the best shakes with reliable nutrition.

Let’s get into the nuts and bolts of what meal replacement shakes are, how they work, and what their potential benefits could be, along with where to find the best meal replacement shake near you.

What's a Meal Replacement Shake? What’s In It?

Just like it sounds, a meal replacement shake is supposed to be consumed in place of your breakfast, lunch, or dinner. You can also drink these shakes as a healthy snack instead of grabbing a bag of chips or a cookie. Meal replacement shakes are designed to be filled with nutrients in order to be able to replace a normal meal in a wholesome and safe way.

Meal replacement shakes are liquid servings that are low in calories and sugar, but high in protein and also fortified with a good amount of vitamins and minerals like vitamins A, B, C, D, E, and K, as well as potassium, calcium, and magnesium. These shakes should also have no more than 10-15 grams of fat per serving, and ideally a good meal replacement shake will have only unsaturated fats and no saturated or trans fats.

Your meal replacement shakes should be high in protein because getting enough protein in your diet is crucial since the nutrient helps in the creation and maintenance of every cell in your body. Protein is made up of 22 essential amino acids that each individual needs. Not only that, but protein helps to build your muscles, bones, skin and cartilage. Protein also helps repair broken down muscles and tissue, which is why many people consume protein after an intense workout. The nutrient also helps bring oxygen to your cells and can aid in digestion. Essentially, meal replacement shakes are good for losing weight if they have a high protein count per serving.

Along with protein, a quality meal replacement shake should be packed with vitamins and minerals because these are essential to a healthy body. Many people don’t get all the vitamins and nutrients they need in their day, which is another reason why incorporating meal replacement shakes into your diet could be a good idea if your goal is to lose, maintain, or even gain weight. Vitamins and minerals have an array of responsibilities including: producing energy, building bones, protecting vision, aiding in digestion, and they even help prevent diseases like scurvy and rickets.

The fat in a meal replacement shake is also something to consider, a good meal replacement shake will not have a high amount of fat in it. Not only that, but ideally the shake should also not contain any saturated or trans fats; instead they should contain unsaturated fats. Saturated fats are in foods like butter, cheese and pork, and according to the American Heart Association eating foods that are high in saturated fats can raise the level of cholesterol in your blood. Trans fat is another unhealthy fat that can be found in foods like shortening, microwave popcorn, and frozen pizza. This type of fat is particularly bad for your health, because it has been known to raise your cholesterol, and put individuals at risk for diabetes and weight gain according to the National Institute of Health. Instead, find a meal replacement shake that contains a relatively low amount of unsaturated fat, which is a healthy fat that is contained in foods like peanuts, avocados, and nuts

A good meal replacement shake will also have a good amount of fiber in it, since fiber will help your body absorb all the necessary nutrients from the shake, and also help to keep you fuller longer. A diet high in fiber has also been found to help aid in achieving weight loss or weight maintenance.

In short, when you are looking for a meal replacement shake that is good for weight loss, the shake should contain a high amount of protein, while being low in fat, and high in vitamins and nutrients.

How Are Meal Replacement Shakes Supposed to Work for Weight Loss?

A meal replacement shake is filling but usually contains less calories than a normal meal, which is ideal for those who are trying to lose weight because they are reducing their caloric intake but exerting the same amount of energy throughout their day. Incorporating meal replacement shakes in your diet can help aid in your weight loss because:

You are actively choosing a healthier alternative compared to fast food. It’s no secret that a busy life doesn’t make it easier to lose weight, many people opt for the drive-thru or an over-processed sandwich because it’s a quick and easy option. The fact is that meal replacement shakes are an incredibly fast and filling option, and they don’t contain all of the extra calories, fats, and sugars that can be found in fast food items.

You are getting a high amount of vitamins and nutrients in one cup. Often times, when cutting back calories in order to lose weight, you lose a lot of those essential vitamins and nutrients that your body needs. Many meal replacement shakes are fortified with a full serving of vitamins and minerals, along with being high in protein , fiber, and healthy fats . Having a diet high in vitamins and minerals is important to weight loss and good health in general; so meal replacement shakes are a quick and easy way to get a quality serving of essential nutrients in one swing.

You are consuming less calories in a day by replacing a meal with a shake. There are many factors that play into losing weight. One of the more researched methods to losing weight is simply burning more calories in your day than you’ve consumed. So, if you eat 2,000 calories in your day, but end up burning 2,100 calories throughout the day, your body is in a “ calorie deficient ”, which can help aid your weight loss. Meal replacement shakes are good for weight loss because they are low in calories, therefore implementing them in your diet can decrease your caloric intake and may help you drop unwanted weight over time.

In a study done by The Obesity Research Center and Columbia University College of Physicians and Surgeons, they found that when using a meal replacement as well as regular food for weight management; individuals were able to lose unwanted pounds. In fact, the subjects in this particular study lost “significant amounts of weight” at a 3-month and 1-year evaluation check. Plus, the individuals who were on the partial meal replacement plan ended up losing more weight than the group who just ate a reduced caloric diet. At the conclusion of the study, researchers found that using partial meal replacement shakes was a safe and effective way for individuals to lose weight and improve weight-related risk factors for disease.

It’s important to note that meal replacement shakes should not be consumed in place of every meal throughout your day. These shakes are designed to replace one meal per day in conjunction with a nutritious diet and exercise routine. Meal replacement shakes are good for weight loss when you implement them into your diet in a safe and healthy way.

What’s in a "Blend" from Better Blend and How Should It Be Consumed?

Better Blend Nutrition specializes in creating healthy alternatives. Their shakes (aka “Blends”), are specifically designed to give you all the vitamins and nutrients you need in one meal replacement smoothie. Each one of their Blends are high in protein, low in both calories and sugar, and they are all fortified with 50 essential vitamins and minerals.

The best part is that you don’t have to choose between sustenance and great flavor with these Blends, because each one tastes exactly like it sounds. With flavors like Banana Caramel Cheesecake, Cookies N’ Cream, and Reese’s Cup, you’re sure to find your favorite. In addition to that, Better Blend Nutrition prides themselves on having options for everyone; including gluten-free, dairy-free, soy-free, and completely vegan selections.

To try one of Better Blend’s nutritious shakes, you can stop in at any one of their three locations or take a look at their menu here . Plus, getting a Blend is now easier than ever because Better Blend delivers through Door Dash and Uber Eats. Better Blend is committed to creating a healthier community and their wholesome meal replacement shakes are a delicious and nutritious option to aide in your weight loss journey.

Bottom Line

It’s hard to lose unwanted weight, and if you’re at the beginning of your weight loss journey, you may not know where to start. The bright side is, meal replacement shakes are good for losing weight when used in a healthy way, and implementing them into your daily routine is as simple as swapping a meal for a shake. It’s important to know what you’re putting in your body, so make sure your meal replacement shakes are high in protein, low in both sugars and fats, and they have added vitamins and minerals. The easiest way to make sure you’re getting the most nutritious meal replacement possible is to head to any Better Blend Nutrition location and try one of their handcrafted Blends.

Easy Heart Healthy Recipes

Mon, 20 Sep 2021 04:14:13 GMT

Did you know your heart is actually a muscle? Not only that, but your heart is the most important muscle in your body. The heart is an incredibly prominent part of you because of what it does, the heart pumps close to 2,000 gallons of blood throughout your body each day! This task is important; because blood provides your body with the oxygen and nutrients it needs to live, plus it also helps to flush out toxins and waste in your body.

Essentially, your heart is the central thing that keeps you alive! Which is why it is so crucial to have a healthy heart. There are several ways to ensure that your heart is in the best shape it can be according to M.D. Steven Dowshen: exercising each day is important, avoiding smoking and consuming sugary drinks, and most importantly eating a heart healthy diet. Although, if you have a busy life, it can be very difficult to make an effort to create or find heart healthy meals. In this blog, we’ll be going over some easy heart healthy recipes and ideas that don’t sacrifice taste.

Let’s dive in!

1. Better Blend Nutrition

If you’re near the greater Northern Kentucky or Cincinnati, Ohio area, you’re in luck because Better Blend Nutrition has heart healthy smoothies and smoothie bowls that are perfect for people who are always on the go or simply want a nutritious treat. According to Health Lin k , a heart healthy diet has a few staples including: eating plenty of fruits and vegetables, limiting fats and cholesterol, eating only as many calories as you need, and limiting added sugars. Better Blend Nutrition is a perfect option for those who want to be mindful about eating a heart healthy diet; because each Blend or Bowl is low in calories, fats, and sugars, high in protein, and fortified with 50 essential vitamins and minerals. The Blends and Bowls are made to order and chock full of fruit!

Not only that, but Better Blend Nutrition prides themselves on having healthy options for every type of lifestyle or dietary restriction; with dairy-free, gluten-free, vegan, keto, and soy-free selections, they are sure to have something for you! The best part is that each meal replacement Blend tastes exactly like it sounds so you don’t have to choose between great nutrition and delicious taste. With flavors like Cinnamon Roll, Butter Pecan, and Strawberry Shortcake, you’re sure to find your personal favorite. At Better Blend Nutrition, you can leave the easy, heart healthy recipes to the blenders and enjoy a truly flavorful and incredibly healthy Blend or Bowl. You can browse their menu here , or just stop in at any one of their three locations today.

2. Tequila-Lime Chicken with Grilled Asparagus

This recipe from the ‘American Heart Association’ is sure to be a new summer favorite with its smoky flavor from the adobo sauce and sweet tartness from the citrus marinade. Your chicken breasts will need some time to soak up all the deliciousness but we promise it’s worth the wait! This particular dish comes in at 337 calories per serving, 43 grams of protein per serving, and contains 7 grams of fiber in each serving. Keeping a low calorie and high fiber diet is important to heart health , so this recipe hits those marks for sure.

The grilled asparagus adds a much needed vegetable component to the meal, sprinkle them with some freshly ground black pepper, sea salt, and oil and you have yourself the perfect side dish to this zesty chicken. This particular dish does call for tequila or mezcal as well but can easily be replaced with white vinegar. If you’d like to check out this recipe for yourself you can find it here .

3. Avo-Fredo Zoodles

This recipe may have a funny sounding name but there’s nothing funny about the insane flavor this dish has! Not to mention it’s an incredibly easy, heart healthy recipe. This meal has three main components: shrimp, avocado, and zucchini noodles or ‘zoodles’. At 302 calories per serving, 19 grams of protein, and 5 grams of fiber per serving, this dish is incredibly heart healthy without sacrificing that great taste we all want from our meals. The zucchini noodles support a healthy heart and blood circulation, they improve digestion, and they may help support weight loss.

The avocado is going to act as the sauce for your zoodles and adds an incredible creaminess to the dish. Avocado is a healthy fat and they contain nutrients like folate, magnesium, potassium, and vitamins B2, B3, B5, and B6. Shrimp is also called for in the recipe, and shrimp has a multitude of benefits, such as: they may help promote weight loss, they may prevent cardiovascular disease, and they could even improve bone health. Add in some fresh basil and lime juice and you’re set! The recipe for avo-fredo zoodles can be found here from the ‘American Heart Association’.

4. Spicy Asian Salad Cups

These spicy Asian salad cups are so simple to make, and they’re the perfect snack to make if you’re in a pinch but want something tasty and healthy. For your protein it calls for shredded chicken , which is packed with vitamins and minerals, it helps strengthen bones, and it can even aid in weight loss. The recipe also calls for water chestnuts, which are incredibly popular in an array of Asian dishes. Water chestnuts are also highly nutritious, as they are a great source of fiber and manganese, plus they are rich in antioxidants.

Along with the water chestnuts and shredded chicken comes a variety of chopped nuts of your choosing. The dish recommends using cashews, almonds, and walnuts. According to the Mayo Clinic , nuts are an incredibly heart healthy food because they contain unsaturated fats, fiber, omega-3 fatty acids, and vitamin E. Grab some iceberg lettuce and add in some light mayonnaise, mustard, and spices and you have yourself a delicious, easy heart healthy recipe. This particular meal has only 215 calories per serving, 26 grams of protein, and 2 grams of fiber per serving. You can try this flavorful recipe for yourself here .

5. Turkey Sliders

These mini turkey burger melt in your mouth, and they can be a main dish or an easy, heart healthy appetizer for your next party. Turkey is a great protein component because it’s low in fat, and it contains nutrients like niacin, vitamin B6, and tryptothan. This recipe asks that you bun your turkey burgers with whole grain bread, and the suggested fillings include smashed avocado, brown mushrooms, tomato, and Swiss cheese.

Avocado is a healthy fat that is full of vitamins and minerals. The mushrooms are also nutrient dense, as they contain a multitude of B vitamins, phosphorus, vitamin D, selenium, copper, and potassium. Tomatoes are also full of health enhancing properties, they may help prevent certain types of cancer, they help maintain strong bones, they are great for your hair, skin, and eyes, and they provide essential antioxidants to your body. This meal has 470 calories per serving, 45 grams of protein per serving, and 8 grams of fiber. These sliders are sure to be a hit at your next event! You can look at the recipe from the ‘American Heart Association’ here .

6. Teriyaki Salmon with Cauliflower Rice

This is a super easy heart healthy recipe to pull off on a week night or even to serve for dinner guests. Not only is it delicious but the presentation is impeccable with the salmon laying over a bed of fluffy cauliflower rice. This dish contains 311 calories per serving, it has 38.2 grams of protein per serving, and 2.9 grams of fiber. Salmon is an incredibly heart healthy fish, salmon is rich in omega-3 fatty acids and potassium, both of which can improve cardiovascular health; salmon also is an excellent source of B vitamins, promotes brain health, and fight joint inflammation.

Cauliflower also has its own array of benefits. The vegetable is rich in nutrients like folate, calcium, phosphorus, zinc, and magnesium. This meal also calls for a variety of other yummy ingredients like fresh cilantro, minced garlic, white onion, and sesame seeds. With a five-star rating, this recipe is sure to be one of your new favorites. If you’d like to look at the recipe you can check it out here .

7. Harvest Beef Stew

This beef stew is so easy to make, and not to mention delicious, all you have to do is throw all the ingredients in the slow cooker, wait, and enjoy! At 311 calories per serving, 24 grams of protein per serving, and 7 grams of fiber, this dish is a super easy heart healthy recipe! The round beef roast provides your body with an incredible amount of protein with little fat. The beef also contains iron, niacin, and vitamins B6 and B12. Along with the meat comes a variety of yummy vegetables. One of the main veggies in this soup is a medium sized sweet potato. Sweet potatoes contain some great nutrients and they may even help in preventing certain types of diseases. They are a source of vitamin A in the form of beta-carotene, vitamin B6, vitamin C, potassium, and fiber.

Carrots are also a main vegetable in the recipe, and not only are carrots able to help your eye health, but they also contain nutrients like vitamin A, calcium, and potassium. Plus, carrots can help reduce your risk of cancer, and they’re great for your heart! Other veggies in this stew include onion, tomatoes, and peas. This recipe is the perfect dinner for a fall or winter evening, you could even make a batch just to store in the fridge for that week’s lunch. You can find the instructions on how to make this harvest beef stew here .

8. Southwest Quinoa Bowl

This bowl takes just a few minutes to make and it’s incredibly nutritious. Quinoa is at the base of the bowl and quinoa is actually considered a superfood. The whole grain food is a great source of plant protein and fiber. It also contains vitamins and minerals like manganese, phosphorus, magnesium, folate, and thiamin. Added in with the quinoa comes vegetables like tomatoes, avocado, corn, and green onions; all of which provide your body with benefits such as reducing the risk of heart disease, aiding in digestive problems, and aiding in weight loss.

You can top your bowl with an egg, cooked the way you like it, add in some fresh cilantro with salt and pepper and you’re set! This dish contains 244 calories per serving, 12 grams of protein per serving, and 5 grams of fiber. Try making this heart healthy bowl for breakfast or anytime! You can check out the recipe from the ‘American Heart Association’ here .

9. Greek Chicken with Lemon Pistachio Rice

The tastes and smells of this dish will transport you straight to Greece! At 333 calories per serving, 37 grams of protein per serving, and 6 grams of fiber, you really can’t beat it. Chicken is a great protein because it can be prepared in so many different ways plus it has an array of benefits like being rich in vitamins and minerals like calcium, iron, and vitamin D, B, and A. Chicken may also help control blood pressure and reduce cholesterol.

Brown rice, tomatoes, and spinach are also included in this dish, all of which have their own benefits. Brown rice contains minerals like manganese, iron, zinc, calcium, selenium, and many of the B vitamins. Tomatoes are vitamin rich and they help to maintain strong bones, they are good for your skin, and they may even help to prevent certain types of cancers. Spinach is also considered a superfood because it is incredibly nutrient dense while being low in calories. The leaves contain protein, calcium, iron, magnesium, potassium, vitamin A, and folate. Chopped pistachios, lemon zest, and dillweed are some other great ingredients included in this dish. If you’d like to make Greek Chicken with Lemon Pistachio Rice you can find the recipe here .

10. Blackened Fish with Strawberry Kiwi Salsa

This meal takes about 15-20 minutes to make and it doesn’t sacrifice flavor whatsoever! The choice of fish is up to you but the recipe recommends using a flaky white fish like tilapia, flounder, or sole. Fish is rich in calcium and phosphorus, plus it has omega-3 fatty acids and minerals like iron, zinc, and iodine. You’ll be seasoning your fish with chili powder, garlic powder, cumin, paprika, and salt.

The salsa is super easy to make with just diced strawberries, kiwi, and cumber plus fresh cilantro and lemon juice. Fruits are an essential part of any diet because they are naturally low in fat, sodium, and calories; they also are full of nutrients like potassium, dietary fiber, vitamin C, and folate. A serving of this meal has 155 calories, 24 grams of protein, and 3 grams of fiber. With the short time it takes to make this dish and its refreshing flavor you really can’t beat it. The instructions on how to create this meal can be found here .

Bottom Line

Your heart is one of the most important components to your body; which is why it is important to be mindful of your eating habits, and make an effort to eat foods that are heart healthy. Although this is easier said than done, it’s hard to know what foods are truly good for your heart and what foods are not. Plus, if you lead a busy life, that makes eating healthier all the more difficult. That’s why I hope the meals detailed above can help you seamlessly create easy heart healthy recipes.

Nevertheless, if you find yourself in a pinch or you’re on the go with no time to sit down and cook, Better Blend Nutrition is the perfect place to grab a Blend or Bowl that you absolutely know is healthy for you and your heart! With 25-30 grams of protein per serving, each one being low in calories, sugars, and fats, and fortified with 50 vitamins and minerals, these are delicious meal replacement shakes that taste bad for you but are actually providing a great amount of nutrients to your body! You won’t be disappointed, stop in at a Better Blend Nutrition location today, or browse their menu here .

Healthy Lunch at Work

Mon, 20 Sep 2021 03:34:28 GMT

Eating a consistently healthy diet can be difficult sometimes, and having a busy work life does not make eating healthy any easier. Even though grabbing fast food would save time and get you fed when it comes to a quick lunch at work, fast food truly has very little nutrients in it and you certainly don’t feel great about what you ate after.

The only factor fast food has going for it is that it’s fast! We know time and nutrition are equally important, which is why this blog will cover some great meal prep recipes you can bring to work, along with some truly nutritious and fast places to get a healthy lunch at work in the Cincinnati area.

First, let’s dive into some truly healthy spots around the Cincinnati area to grab a quick lunch. You may be surprised by how many nutritious places there actually are in the Queen City, and hopefully you find your new favorite.

LOCAL: Better Blend Nutrition

If you’re looking for a meal that’s truly healthy but tastes like a dessert. Better Blend Nutrition might just be your new favorite spot. They specialize in meal replacement smoothies or “Blends” and smoothie bowls. The Blends and Bowls are filling and delicious, but the best part is how great they are for your body. Each of their 24 ounce Blends are packed with 27-30 grams of premium protein, they are low in calories, sugar, and fat, and each meal replacement blend is fortified with 50 vitamins and minerals that your body needs. Plus, you won’t believe how great the Blends taste—just check out some of their many five star reviews. They have fruity flavors like Mighty Mango and Strawberry Banana, or desserty flavors like Brownie Batter and Peanut Butter Oreo. With over 20 Blend flavors to choose from, you’re bound to find your own personal favorite.

If you want to swap your straw for a spoon, Better Blend Nutrition also has fantastic smoothie bowls. Each Bowl is made with all fresh fruit, blended to a creamy consistency as the base. There’s three base flavors to choose from: The Sunny Side, made with pineapple, mango and banana; The Islander, made with strawberries, blueberries, and banana; and The Super Bowl, made with organic acai. The Bowls are packed with vitamins and antioxidants from the fruit, and to make the Bowls even more flavorful, you get to choose your toppings! Each Bowl is crowned with yummy toppings like pecans, coconut shavings, peanut butter, or more fresh fruit!

You won’t find a healthy lunch at work that is more delicious and wholesome than the Blends and Bowls at Better Blend Nutrition. Plus, they keep your time in mind, creating your Blend or Bowl in just a few minutes, so you’re in and out in a flash! Check out Better Blend Nutrition’s three locations here , or order delivery and browse their menu here .

LOCAL: Sleepy Bee Café

Sleepy Bee Café has several locations in the greater Cincinnati area and it’s a great place to go if you want a healthy lunch at work. Sleepy Bee has options to satisfy your sweet tooth and your craving for something savory as well. The food is sustainably sourced and good for you!

The café offers dine in and carry out options, and their menu has a variety of nutritious options to choose from, like whole grain pancakes with berries, egg white scrambles, and avocado toast. If you want to know more about Sleepy Bee Café, or if you’d like to take a look at their menu, you can find their website here .

LOCAL: Happy Chicks Bakery

This bakery is a woman-owned establishment who are known for their amazing and flavorful cakes and cupcakes. Along with their sweet treats, they offer healthy lunch options as well with their café menu. The menu includes sandwiches, salads, soups, and yummy sides like quiche and empanadas that are house made.

Just to give you a taste of some of the options on their lunch menu, Happy Chicks Bakery have savory sandwiches like their ‘Greens’ sandwich which comes on a croissant with hummus, kale, sliced cucumbers, fermented veggies, and mayo! Or try their house salad, which has fresh romaine and veggies, along with roasted pepitas, dried apricots, and your choice of gluten-free dressing. Anything on the Happy Chicks menu will make a great healthy lunch at work! You can look at their website and browse their delicious café menu here .

LOCAL: ESSEN Kitchen

ESSEN Kitchen believes that food should be healthy, delicious, sustainable, and accessible. The health of the environment is important to this restaurant, as they locally source their food in order to reduce their carbon footprint. ESSEN is open for breakfast, lunch, and dinner, and you can dine in or pick up your meal.

Their menus are plant-based but they don’t sacrifice on flavor. Their lunch menu is offered from 11 am to 2 pm and any option you choose would make a great healthy lunch at work. Some of the choices on their menu include: Avocado Ranch Pasta, made with fresh chopped veggies and pasta with creamy avocado ranch dressing, you could also choose the Bacon Cheddar Burger, made with a Beyond Burger, Shitake mushroom “bacon”, lettuce, tomato, and some spicy mayo. Any choice you make will be a great one, check out ESSEN’s website here .

LOCAL: Loving Hut

Loving Hut specializes in vegan cuisine. Along with their menu being completely vegan, they have gluten-free, soy-free options. Despite an all vegan menu, the Loving Hut has a variety of options on their menu that are wholesome and incredibly flavorful. Broken up into Starters, Sandwiches, Paninis, Wraps, Burgers, and Soups and Salads, they have something for everyone.

Just to give you a taste of some of the choices on their menu, the Loving Hut has an American Panini, made with vegan tofurky, organic coleslaw, pickles, banana peppers, mustard, and vegan mayo. If you want more greens, you can try their Organic House Salad, made with lettuce, fresh veggies, avocado, raisins and sunflower seeds, topped with a vegan dressing of your choice. If you want to get more information on the Loving Hut and look at their menu, you can click here .

LOCAL: Northstar Café

Northstar Café is a great healthy lunch at work option. At this café they offer truly healthy options that are locally sourced. Northstar Café offers dine in and pick up options at their Liberty Center location.

Most of the items on their menu can be prepared meat and dairy free if you’d prefer and each option on their menu is healthy, filling, and delicious. The menu consists of salads and bowls, pizza, and sandwiches and burritos. You can try their Citrus Crunch Salad, made with chicken, crisp veggies, mango, fresh herbs, and peanut dressing. Or you can go for the Thai Burrito, made with tofu or chicken, peanut sauce, crunchy slaw, and brown rice. Take a look at Northstar Café’s website here .

These are just a few amazing healthy lunch at work options that are available in the Cincinnati area. If you’re looking for meals that you can prep and bring to work a couple days out of the week, this next section is for you. Let’s dive into some easy and healthy prepped lunches that you can easily refrigerate and enjoy at work!

RECIPE: Greek Couscous Salad

This salad is fresh, healthy, and delicious. This specific recipe creates six individual meals that can be easily stored and refrigerated. Couscous is one of my personal favorite foods, because it contains a great amount of nutrients, and it’s flavorful, light, and fluffy. The Greek couscous salad contains an incredible amount of veggies along with the couscous.

Some of the components in this meal prep dish include cucumbers, three different bell peppers, onions, cherry tomatoes, chickpeas, and feta cheese. There’s also an option to create your own dressing for this salad with ingredients like red wine vinegar, olive oil, and minced garlic. This recipe takes just 25 minutes to make and it gives you six truly healthy prepped lunches to take to work. Look at the recipe from ‘Chelsea’s Messy Apron’ here .

RECIPE: Taco Bowl

This is an easy to make taco bowl recipe that is perfect for healthy meal prep. It’s filling and packed with great ingredients, plus taco bowls are very customizable, so you can add and replace foods to make it your own.

The taco bowl takes a total of 25 minutes to make and can create 4-6 servings. Cilantro lime rice will be the base of your bowl, and then there are instructions on how to make some savory taco meat, you can always go meatless if you’d like as well, perhaps choosing roasted sweet potatoes instead. Then all you have to do is package your toppings and you’ve created a healthy lunch for work. Check out the recipe for meal prep taco bowls here .

RECIPE: Garlic Ginger Chicken and Broccoli

Super easy to make, colorful, and filling, this meal prep recipe for garlic ginger chicken and broccoli could be your next lunch staple. The recipe is also very customizable as well, along with the chicken and broccoli, you could add noodles, rice, fruit, nuts, or even more veggies as a side. This meal takes a total of 30 minutes to make and it creates 4 individual meals.

The chicken and broccoli are chopped and baked together in the oven with red peppers and sesame oil and sesame seeds. The recipe also has the option for you to make your own garlic ginger sauce containing ingredients like soy sauce, white vinegar, fresh ginger, and garlic. This is a truly flavorful and healthy lunch for work. You can try this recipe for yourself here .

RECIPE: Chicken Fajitas

Taco Tuesday but at work! This recipe is super quick to make because all the ingredients are cooked on a sheet pan, so all you have to do is grab a tortillas and stuff them! The total time it takes to make this dish is 25 minutes and you can easily store single servings into tupperware for a healthy lunch at work the next few days.

The chicken strips add a great amount of protein to the meal, while the veggies like peppers and mushrooms give you vitamins and nutrients. The seasonings in this recipe are also next level, incorporating chili powder, cumin, paprika, garlic powder, onion powder, and cayenne. This chicken fajita meal prep recipe is so flavorful and nutritious, pair it with some broccoli and Spanish rice and you’re all set. Make these fajitas for yourself here .

RECIPE: Spicy Salmon Bowl

Salmon is incredibly healthy for you since it contains a rich amount of omega-3 fatty acids, it’s also a great source of protein and a good source of B vitamins. This particular recipe makes 4 servings and the meal is incredibly fillings and so full of flavor.

The base of the bowl calls for brown rice, crowning the bowl is the salmon, and wholesome toppings like avocado, carrots, onion, cilantro and sesame seeds. You also have the option to make your own spicy mayo sauce that you can drizzle on top. This lunch is sure to make your coworkers jealous with how yummy, nutritious, and colorful it is! Find the recipe for spicy salmon bowls here .

RECIPE: Honey Sriracha Glazed Meatballs

These honey glazed sriracha meatballs take under 30 minutes to make and they’re a perfect blend of sweet and savory. The sauce with this recipe is mouthwatering and very simple to make. Plus, the meatballs can be paired with so many sides like rice, noodle, asparagus, broccoli, or any other healthy option.

The meatballs provide you with a great amount of protein, and this recipe can make up to 8 servings! All you need is a healthy side and you have a healthy lunch at work for the rest of the week. Check out the recipe and make these meatballs for yourself here .

Try These Spots and Recipes for Your Healthy Lunch at Work!

Finding nutritious options that don’t break your diet for lunch at work is challenging but not impossible! Everyone understands that at work, you really need a meal that is fast, and filling in order to get you through the rest of your day. Trust me, fast food doesn’t have to be your only option! The meal prep recipes above are a great way to start planning your healthy lunches at work. Each recipe has its own unique flavor, they are easy to make, and they can easily be stored.

Plus, there are plenty of awesome, healthy spots in the Cincinnati area that are nutritious and quick. Like Better Blend Nutrition with their meal replacement Bends and smoothie Bowls that taste so fresh and decadent, you won’t believe how great they actually are for you! My personal favorites are the Lemon Up Blend with collagen and the Blueberry Cake Donut Blend. Although you truly can’t go wrong with anything you pick. Stop in at any one of Better Blend Nutrition’s three locations today, or browse their menu and find a Blend or Bowl you think you’ll absolutely love.

I hope this blog showed you that the Queen City has an amazing variety of healthy spots for lunch, and that nutritious meal prepping can actually be a breeze!

15 Healthy Lunch Ideas for Weight Loss

Sun, 05 Sep 2021 04:17:54 GMT

Eating a healthy and well-balanced lunch is an important part of your day. Having a mid-day meal that is rich in vegetables, high in protein, and full of other vitamins and nutrients is crucial to a healthy lifestyle and these meals can even support weight loss.

However, in an increasingly busy world, it is becoming more and more difficult for people to find the time to really buckle down and create a meal that isn’t high in fat, frozen, or microwavable. That’s exactly why it’s important for you to have quick and healthy lunch ideas for weight loss at the ready, so you don’t have to spend hours cooking but you still get all the necessary nutrients from your meals.

Here are 15 tasty and healthy lunch ideas to help support your weight loss journey. First, we’ll get into five recipes that are plant-based!

1. Smoothie Bowl

Lunch time just got a lot more delicious...and colorful! If you’re someone who has more a sweet-tooth, a smoothie bowl is going to be your new favorite lunch go-to. Smoothie bowls are not only easy to make, but they are incredibly customizable. A fantastic place to get a homemade bowl if you’re on the go is at Better Blend Nutrition.

The Bowls at Better Blend Nutrition are chock-full of vitamins and minerals. At their base, the Bowls blend together a variety of ingredients—such as strawberries, blueberries, banana, and cashew milk—to make a creamy foundation. Then it’s your turn to get creative with the toppings! Choose from a wide range of yummy toppings, including coconut shavings, granola, peanut butter, honey and chia seeds. These smoothie bowls are filling and tasty, but the best part is that each Bowl is a great source of many vital nutrients like vitamin A, vitamin C, potassium, folic acid, and plenty of antioxidants. You can browse the menu here or stop in at one of their three locations .

2. Brown Rice Kimchi Bowl

Who doesn’t love a good bowl for lunch? This recipe for a brown rice kimchi bowl from ‘Love and Lemons’ is a delicious, fast, and filling way to get all your nutrients in one bowl. Their recipe includes a base of brown rice, but can be switched out with any grain, kimchi, cumbers and red cabbage, avocado, and some yummy peanut sauce.

The brown rice, or whole grains in the bowl provide your body with dietary fiber and magnesium which has been known to reduce your risk of heart disease . Kimchi is a Korean fermented vegetable that many Koreans eat as a side with most every meal. Kimchi is known to lower cholesterol and it’s also packed with probiotics. The vegetables cumber and red cabbage are nutrient rich with vitamins and plenty of fiber, while the avocado and peanut sauce add a creaminess and a healthy fat to the dish!

3. Lentil Soup

Homemade soup is far better for you than soup from a can, and definitely more delicious! Lentil soup is completely vegan and packed with lots of veggies. The best part is that you can make a big pot and have lunch at the ready all week! A great recipe for lentil soup can be found here by ‘Simple Veganista’.

This recipe includes lentils , which are high in protein, it is chock-full of vegetables like onions, carrots, celery, green beans, tomatoes, spinach, kale, and potatoes. All of those vegetables are going to provide your body with an incredible amount of vitamins and nutrients, making it the perfect healthy lunch for weight loss. Adding in some garlic, spices, and lemon are sure to give the dish a kick and make you consider going back for a second bowl.

4. Southwest Quinoa Bowl

Taco Tuesday just got a little healthier with this southwest quinoa bowl recipe . This bowl is incredibly filling and the best part is that it takes about 20 minutes to make. If you’re craving a Chipotle bowl this is definitely the meal for you, and being packed with so many veggies and whole grains you really can’t beat it!

The recipe is based with vegetable broth and quinoa , which is a power food being rich in manganese, phosphorus, magnesium, folate, and vitamin B. Adding in vegetables like onion, tomatoes, zucchini, corn, and peppers makes the dish even more rich in nutrients. Finally, throwing in some garlic, black beans, chili powder, paprika, lime and avocado complete the dish and you’re ready to dive in.

5. Veggie Wraps

A wrap of any kind is a great choice for lunch because it’s so quick to make and you can incorporate a wide range of foods as the fillings. Not only is the veggie wrap a fast lunch to make, but having a lunch rich in vegetables provides your body with many of the vitamins and nutrients it needs like vitamin A, C, and E, magnesium, phosphorous, and folic acid .

Here is a fantastic recipe for a veggie wrap from ‘Tastes Better from Scratch”. This recipe includes a corn tortilla, hummus, edamame, spinach, avocado, carrots, cucumber, and lettuce, sprinkle all of it with pepper and bit of olive oil and dive in! Delish!

We’ve covered some healthy lunch ideas for weight loss that are plant-based, now let’s get into some meals that are low in carbs.

6. Garlic Parmesan Zucchini Noodles

This is a great meal for those who want to have that healthy lunch but they definitely don’t want to sacrifice flavor. With zucchini as the base of the dish, you’re sure to be getting bite that is full to minerals and vitamins that are essential to your body. Zucchini is an incredible vegetable, filled with nutrients like potassium, calcium, fiber, vitamin C, and riboflavin, and it contains iron and is almost 94% water, making it a fantastic source of energy.

A great recipe for garlic parmesan zucchini noodles can be found here by ‘Inspired Taste’. Their version of zucchini noodles takes about 20 minutes to make and is a healthy alternative to regular spaghetti. Along with the zucchini, the recipe includes ingredients like crushed red pepper, fresh tomatoes, and shredded parmesan.

7. Chicken Satay Salad

Salads are known for being low in carbs, but can often times be boring. The great part about this recipe for chicken satay salad from ‘Food Network’ is that it’s full of flavor and it’s good for you! Plus, it only takes a total of 25 minutes to make.

The grilled chicken in the salad provides a great source of protein and vitamin D, eating chicken in healthy amounts may also help control blood pressure and cholesterol. Along with the chicken, vegetables that are rich in vitamins and nutrients are added like romaine lettuce and spinach, cucumbers, carrots, and peppers. These veggies are not only incredibly healthy for you but they aid in helping to keep you fuller for a longer period of time. To give the salad an extra kick, Thai peanut sauce, cilantro, lime juice, and salted peanuts are added in for extra flavor. No more bland salads!

8. Cauliflower Rice Bowl

Don’t let cauliflower rice scare you, with the right ingredients a cauliflower bowl can be incredibly flavorful and filling. Using cauliflower as your base for a bowl is healthier than the usual white rice, because it is a vegetable that is a rich source of vitamin C, vitamin K and E, plus it contains minerals like calcium, magnesium and zinc.

A healthy and easy cauliflower bowl can be found here by ‘Shared Appetite’. Their bowl calls for cilantro lime cauliflower rice, along with grilled chicken, black beans, vegetables like corn, tomatoes and lettuce topped with some creamy guacamole. Along with the cauliflower, the added protein from the chicken, and the essential nutrients from the veggies makes this a perfect healthy lunch idea for weight loss.

9. Mediterranean Cobb Salad

If you’re looking for a fresh and flavorful salad, a Mediterranean salad could be your new favorite lunch idea. These salads are best with a spinach base, and spinach is a superfood that is high in vitamins like vitamin A and K. Spinach also contains iron, calcium, and magnesium, and the leafy green may help in lowering risk of cancer and blood pressure.

To add the Mediterranean flare to this salad, you can follow this recipe from ‘Diethood’. It takes only 15 minutes to throw together and along with the spinach it calls for ingredients like roma tomatoes, hard-boiled eggs, feta cheese, black olives and avocado. The tomatoes and olives give your salad some extra nutrients, while the egg adds protein and the avocado is your healthy fat. There is even a recipe to make your own dressing which includes yogurt, milk, garlic, parsley and salt and pepper. Say goodbye to boring salads!

10. Turkey and Eggplant Lasagna

Do you love lasagna but not all the calories it comes with? This turkey and eggplant lasagna is a healthier option that doesn’t sacrifice flavor. Eggplants have a high water content and they are also a great source of vitamin C, vitamin K, magnesium, phosphorous, copper, and dietary fiber. When eaten in healthy amounts, eggplants may help with digestion and even aid in weight loss. Lean turkey is high in protein, niacin, and vitamin B6, which are all essential nutrients to the body.

The recipe for turkey and eggplant lasagna can be found here by ‘All Too Yummy’. Along with eggplant and turkey, the dish includes ingredients like onion, tomatoes, fresh basil and parsley, and sliced mozzarella. You can eat your lasagna and feel good about what you’re putting in your body too!

So far we’ve gone over some plant-based and low carb healthy lunch ideas for weight loss, now let’s five into some high protein meals.

11. Ratatouille Baked Chicken

If you want a Disney inspired dish that’s both delicious and healthy, this savory dish is a great option; plus, you can easily pop the leftovers in the fridge to have a ready-to-go lunch for the next few days. With chicken being the main component of the dish, you’ll get a substantial amount of protein and vitamins like B12, niacin, vitamin B6, and potassium. Along with the chicken comes all the vegetables that make up ratatouille. Vegetables like onion, tomato, eggplant, zucchini, and peppers are all incredibly high in nutrients, making this dish even healthier!

‘Skinny Taste’ has a recipe for ratatouille baked chicken that includes delicious other ingredients like ground pepper, minced garlic, and fresh thyme and basil; this dish is sure to level-up your Disney movie night.

12. Miso Steak with Mirin Slaw

The recipe for this healthy Japanese-inspired dish can be found here . In moderation, steak can provide great nutritional value to your body. Steak is a good source of protein, providing all the essential amino acids to the body. Steak also includes vitamins like B12, niacin, and iron. The vegetable slaw that is included with this dish speaks for itself, giving you a wide range of nutrients.

Along with the steak and vegetables like radishes, carrots, and green beans, the meal incorporates ingredients like miso paste, light soy sauce, mirin, and black and white sesame seeds. This meal for sure packs in the protein and deliciousness.

13. Asian Turkey Lettuce Wraps

Wraps are very quick and easy to make; and they are also incredibly customizable. This recipe for Asian turkey wraps is healthy and ready in minutes. Turkey is a lean meat that provides a ton of protein at about 29 grams of protein every 100 grams. Adding a lettuce wrap and other vegetables in with the meal makes it full of vitamins that are essential to your body.

The wraps are also packed with flavor, coming from ingredients like fresh garlic and ginger, sriracha, light soy sauce, and honey. With so much protein and zest, these wraps are sure to be one of your favorites.

14. Grilled Chicken Kabobs

This dish gives you an island feel and is packed with protein. Chicken is one of the best sources of protein, and along with its protein chicken also has vitamins like B12, niacin, and B6. Along with the chicken comes vegetables like zucchini, onion, and red and yellow peppers; these vegetables provide your body with vitamins like potassium, dietary fiber, and vitamin A and C.

You can find a recipe for chicken kabobs here . This particular meal takes only about 30 minutes to make, the leftovers can easily be refrigerated to provide you with a tasty lunch for the next couple days, and with ingredients like soy sauce, honey, and garlic, this meal packs powerful taste.

15. Protein Smoothie

If you’re looking for a healthy lunch idea but definitely don’t have the time to make something yourself, Better Blend Nutrition is your new saving grace! Better Blend Nutrition specializes in making smoothies that are actually good for you and taste great. Each smoothie is made with premium whey isolate protein, are low in both calories and sugar, and are fortified with 50 vitamins and minerals!

These Blends can also be customized to your specific dietary restrictions, with options like “Superfood Blends,” “Bulk Blends,” and “Vegan Blends.” The best part is that you don’t have to sacrifice great taste for sustenance, each Blend flavor tastes exactly like it sounds; with options like Brownie Batter, Reese’s Cup, and Blueberry Cake Donut, you’re sure to find your favorite. Head over to their menu to see their variety of flavors, or stop into one of their three locations to try one yourself.

The Bottom Line

Living a healthy lifestyle is not always easy, but it is definitely worth it and much better for you! These 15 Healthy Lunch Ideas for Weight Loss are a great source to have when you find yourself in a busy period in life but also want to be mindful about what you’re putting in your body. Whether you’re craving lasagna, an elevated salad, or a flavorful smoothie bowl from Better Blend Nutrition, I hope you know eating healthy doesn’t have to be boring; but instead can be exciting, quick, and delicious!

Quick & Healthy Meals in Cincinnati

Sun, 05 Sep 2021 02:41:17 GMT

Do you ever feel like your life gets busier and busier each day? Many people often get overwhelmed with the sheer magnitude of tasks and stress they have going on in their lives; and if you’re goal is to live a healthier lifestyle on top of all the hastiness, you might not know where to start, or you may feel like eating healthy along with everything else would take up too much of your time or simply be too difficult. Well fear no more, because in this blog we’ll be going over some quick and healthy meal recipes along with some local spots that can provide you with nutritious meals that are perfect for people who are constantly on the go. Let’s dive in.

Better Blend

Better Blend Nutrition first opened its doors in 2018, and with each year following they have grown tremendously; starting with one location and now having three locations across Northern Kentucky and Cincinnati, Ohio. Better Blend Nutrition prides themselves on creating truly healthy alternatives for every type of lifestyle. Their meal replacement smoothies are by far their most popular item, as each Blend is high in protein, low in both sugars and fats, and fortified with 50 vitamins and minerals. Along with their incredible nutrition, these Blends don’t sacrifice when it comes to flavor either, because each one tastes exactly like its name. With flavors like Coconut Cream Pie, Brownie Batter, and Cinnamon Roll, you’re sure to find your favorite. Eating healthy has never been so convenient, tasty, and fast with Better Blend Nutrition.

If you’re someone who wants something more hands-on, Better Blend also has delicious, made to order smoothie bowls. Each of their hand-crafted Bowls is made with fresh fruit and crowned with toppings of your choice like chia seeds, peanut butter, granola, and pecans. The Bowls are packed with vitamins and antioxidants that many people don’t get enough of like vitamin C, potassium, dietary fiber, and folate. Plus, Better Blend Nutrition is proud to have selections for every lifestyle, with options that are dairy-free, vegan, gluten-free, and soy-free, they have something for everyone. If you want to check out the menu you can click here , or just stop in at any one of their three locations and try a famous Blend or Bowl today!

Ground Turkey Stir-Fry with Couscous

This recipe from ‘The Food Network’ is a great option for a quick and healthy meal when you want a nutritious and fast dinner that still packs in a lot of flavor. This dish has an array of healthy aspects in it. The lean turkey is a great source of clean protein, along with this, turkey actually has a good amount of vitamins in it like vitamin B6 and B12, niacin, and zinc. Plus, turkey is relatively low in saturated fats. Along with the turkey comes an array of vegetables with this recipe, including butternut squash, broccoli florets, black beans, and tomatoes salsa.

Vegetables are always an important component to any meal because vegetables are low in calories and packed with vitamins and nutrients like vitamins A and C, dietary fiber, folate, and potassium. The variety of vegetables makes them exciting to cook with, and they are so easy and quick to make, so you can incorporate them into any meal with ease. This particular recipe also calls for couscous which is a traditional wheat food from Northern African cultures that is full of vitamins and minerals like selenium, thiamin, folic acid, and manganese. The best part about this recipe is that it only takes about 30 minutes to throw together and leftovers can easily be refrigerated and eaten for lunch the next day. Check out the awesome recipe here .

Silver Ladle

The Silver Ladle is a fast, casual restaurant with two locations found in downtown Cincinnati and Anderson. Silver Ladle has an array of healthy options that are great for people who are looking for a quick and healthy meal for lunch. The restaurant has a multi-faceted menu that includes homemade soups, chilies, sandwiches, and salads.

There are options for everyone on their menu, as Silver Ladle has selections that are vegetarian, gluten-free, and heart-healthy. The Chicken Cordon Bleu, Italian Wedding Soup, and the Strawberry Spring Salad are just a few of the delicious options on their large menu. If you’d like more information on the Silver Ladle, or if you’d like to browse their menu you can head to their website .

Chili Chicken with Hominy Hash

This recipe is so easy to make, it’s incredibly delicious, and it takes only about 35 minutes to make. Chicken is the main component in this dish, providing you with a great amount of protein to help build and repair those muscles, plus important vitamins and nutrients like B12, choline, tryptophan, and zinc. Paired with the chicken comes hominy, which is a grain produced from dried maize kernels. Hominy is packed with nutrients like vitamin B and dietary fiber, plus, it’s low in calories, fat, and sugar. Hominy is actually a traditional Native American food that was later adopted and loved by European settlers.

Along with the chicken and hominy, squash and yellow bell peppers are also included in this dish. Squash is a potentially rich source of carotenoids, which have been shown to help in prevention of cardiovascular diseases and neurodegenerative diseases. Squash may also help in diabetes management and may improve vision and protect heart health. The bell peppers provide your body with vitamins A and C, and a good amount of potassium. Lastly, this recipe packs in the flavor with add-ins like fresh cilantro, cumin, cinnamon, lime zest, and chili powder. Try this quick and healthy meal from ‘The Food Network’ here .

Oven-Baked Salmon

This meal is full of flavor and takes a total of 20 minutes to make. The recipe also gives you the instructions to make a toasted almond and parsley salad that goes along with the salmon beautifully. If you didn’t know already, salmon is a fantastic source of nutrition. The fish is an excellent vitamin B complex source, it may help improve cardiovascular health, assist in proper thyroid function, it helps repair damaged tissues, and salmon may even assist in weight loss.

Topped on the salmon will be baked squash and a bit of toasted almonds and parsley. The benefits of eating squash are that the vegetable helps strengthen bones, it boosts your immune system, it is rich in anti-inflammatory properties, and it may help regulate blood sugar levels. The quick and delicious almond parsley salad also has benefits of its own, because almonds can help improve cholesterol, they may help lower blood pressure, they are high in vitamins and magnesium, and they have a good amount of fiber. Savory ingredients like red wine vinegar, freshly ground pepper, and capers are also called for in this recipe; check out the quick and healthy meal here .

Jerk Chicken Tacos

This is the perfect recipe for your next Taco Tuesday night. These tacos really bring the heat with ingredients like cayenne pepper, cinnamon, coriander, and paprika. The chicken breasts provide a great source of protein at around 31grams per 100 grams of chicken. This meal brings sweet and savory together with diced mango . This fruit provides your body with an array of nutrients like vitamin C, A, K, and B6, plus potassium and folate.

Avocado is also a main ingredient in this meal as well, and avocados contain monounsaturated and polyunsaturated fats, which are often called the “good fats” as they may lower high cholesterol. Avocados are also high in fiber, which is important in digestion, and they contain other nutrients like riboflavin, niacin, and vitamins C, E, and K. The recipe recommends using organic corn tortillas as the shell, and if you add some medium salsa to this dish your tacos are complete! If you’re interested in making this recipe, you can find the instructions here .

Bottom Line

We have gone over three great recipes that you can try for yourself at home, plus two locally owned restaurants that provide quick and healthy meals to the Northern Kentucky and greater Cincinnati area. It is true that life can get quite hectic, and in being so busy you may feel like fast food and microwave meals are your only option when it comes to fast nutrition. You may have an incredibly active life, but that doesn’t mean you need to sacrifice your health!

There are incredibly nutritious and fast options out there for busy individuals and families, and I hope this blog post helped to show you that. If you’ve just come home from work and you’re in a pinch for dinner, try something new and delicious like ground turkey stir-fry with couscous or jerk chicken tacos. Getting the most out of your time and your meals is important, which is why Better Blend Nutrition is the best option for those who are on the go and want something fast, truly healthy, and delicious. With all the nutrients you need for a meal in one Blend or Bowl, eating healthy has never been easier or more flavorful. Stop in at any one of their three locations to try a Cookies N’ Cream Blend or an Islander Bowl today and see how good great nutrition can actually taste!