Healthy Eating

Is Trail Mix Healthy?

When you think trail mix, you probably think of nuts, dried fruit, and chocolate. Young children at summer camp sometimes call it GORP. If you’re familiar with the term GORP, you  might know it stands for Good Old Raisins and Peanuts. You may also associate trail mix with hiking. Which makes sense - trail mix is an on-the-go snack mix designed to keep you [...]


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Pack Health / April, 14th 2016

Healthy Eating

Game Day Grub

There are a lot of reasons to eat healthy. A balanced diet can help you lower your blood pressure, keep your blood sugar down, increase your energy, and even reduce the number of flares you have, just to name a few. There are times, however, when managing a healthy diet is hard. One of the most difficult times to stay healthy? Parties. Most common “party [...]


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Pack Health / February, 04th 2016

Healthy Eating

Guac Your Socks Off

This fresh guacamole is sure to be a crowd pleaser, and it’s good for you too! Substitute salted tortilla chips for carrots and celery to enjoy this traditional dip guilt free. For an interesting twist, place some toppings on the side for a “guacamole bar,” giving your guests a chance to personalize their guacamole.  To make the guacamole, you will n [...]


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Pack Health / February, 04th 2016

Healthy Eating

Get Healthy Foods at a Lower Price

A huge part of eating healthy on a budget is navigating the world of deals and discounts. This means knowing where to look, and planning ahead. Let’s talk about where to look for healthy and affordable food: 1. Where to find coupons: You can find coupons a lot of different places – in your newspaper, at the grocery store, or even online! Online resou [...]


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Pack Health / March, 07th 2016

Healthy Eating

An Introduction to SNAP

Do you know about Supplemental Nutrition Assistance Program (SNAP) benefits? Eating healthier is an essential part of managing any chronic condition. However, it can also be more expensive. At Pack Health we want you to live a healthier life, which means connecting you to resources that will help you get there!  One program that may help you manage the [...]


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Pack Health / March, 10th 2016

Healthy Eating

Foods that Fight Inflammation

There are a lot of diets and recommendations out there, but when it comes to managing joint inflammation, the bulk of the research supports a mediterranean diet. What does that mean? Basically just cut back on the meats and sweets, and step up your game with fruits and vegetables, whole grains, nuts, beans, legumes, and fish. Here’s what you need to know a [...]


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Pack Health / March, 10th 2016

Healthy Eating

The Healthy Plate... for breakfast!

The healthy plate teaches: Half your plate or 1 cup and a half of non starchy vegetables 1 cup of starchy vegetables or starches/grains 1 cup of fruit 8oz or 1 cup of dairy 1 palm or 3 oz of protein Those of you who are members of Pack Health are pretty familiar with the Healthy Plate guidelines. You and your health advisor have covered many topic [...]


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Pack Health / March, 24th 2016

Healthy Eating

Eating with a Reduced Appetite

Two major side effects of cancer treatments are the reduction of appetite and the decrease in energy levels. Often times these go hand in hand. Food is fuel: when our bodies don’t get enough foods, we lose energy. When we don’t have the energy to prepare meals, we in turn don’t get the fuels we need.  The following list will offer some insightful tip [...]


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Pack Health / April, 04th 2016

Healthy Eating

Buying in Bulk

One strategy for saving money on healthy food is buying your healthy ingredients in bulk. But what should you buy in bulk, and what can you keep in your pantry? Here’s our list: 1. Apples and pears Many people leave apples and pears out on the counter,but if you put them in the fridge, they’ll last longer. 2. Oranges and Tangerines These citrus fruit [...]


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Pack Health / May, 05th 2016

Healthy Eating

Healthy Eating Under (Social) Pressure

Healthy eating habits aren’t always the most popular choice. Many classic “party foods” are unhealthy foods, and it can feel awkward or even impossible to resist these treats when everyone around you is dipping chips in a creamy dip or indulging in a rich dessert. At Pack Health we’ve found members do better when they get their friends and family [...]


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Pack Health / April, 25th 2016

Healthy Eating

Eating in Season with Jones Valley Teaching Farm

One the most important things you can do for your health is to eat lots of fresh vegetables. But this can be challenging if you are not sure which vegetables to purchase, how to cook them, or if you and your family will even like them! At Jones Valley Teaching Farm, we encourage each other to try new vegetables at least three times, cooked in different w [...]


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Pack Health / May, 12th 2016

Healthy Eating

Goalsetting

Why Planning beats Willpower Every Time

Making changes for better health can be difficult and frustrating. If you are like most people you have good intentions to make changes for better health, but can get sidetracked by events seemingly out of your control.  Can you relate to this scenario?  You are at the office and someone brings a plate of cupcakes he or she has made over the weekend. You [...]


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Pack Health / May, 02nd 2016

Healthy Eating

Get back to your roots!

For many of us, the hardest part of eating healthy is fighting carb cravings. But are you eating the nutrient-rich, high fiber, complex carbs that are good for your body? Have you tried root vegetables? Root vegetables are the vegetables that grow as roots underground: like carrots, potatoes, sweet potatoes, radishes, and beets. They're hearty veggi [...]


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Pack Health / March, 06th 2017

Healthy Eating

How've you "bean" lately?

Beans are affordable, versatile, and nutritious pantry staples. They’re some of your best starchy vegetable options, with the majority of their calories coming from carbohydrates, because their carbs are complex (read: high in heart-healthy fiber, good for your gut). Most beans also have an impressive assortment of vitamins and minerals, a low glycemic ind [...]


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Pack Health / March, 12th 2017

Healthy Eating

Romaine calm, be well.

Our top 5 tips for a satisfying salad include: Add flavor without adding calories: Adding fresh herbs, such as basil, parsley, mint, cilantro, onions, and chives, makes mixed greens more robust. Finely chop to get flavor throughout. Add crunch without adding calories: Small cubes of carrots, apple, cucumbers, bell pepper, and celery add crunch (as well a [...]


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Pack Health / March, 20th 2017

Healthy Eating

7 foods to avoid with Asthma

Have you heard of sulfites? Sulfites are preservatives used in foods and drugs. They can cause severe allergic reactions in susceptible individuals, and have been known to make asthma symptoms worse. Not everyone will react the same to sulfite-containing foods, but it's worth tracking your reaction and avoiding them if necessary. We’ve compiled a list of f [...]


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Pack Health / March, 01st 2017

Healthy Eating

Sage advice about seasoning

There are a lot of articles out there about the health benefits of herbs and spices, and a lot of herbal supplements on the market that pack those benefits in a convenient pill. We’ve had a lot of members ask: Could this herb solve my problem? Which herbal supplement is right for me? These are good questions for your doctor, but at the end of the day, we [...]


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Pack Health / March, 26th 2017

Healthy Eating

5 Reasons to Eat Your Oats

So at some point you’ve probably tried oats - maybe you’ve stuck to the standard bowl of oatmeal, or maybe you’ve experimented with overnight oats, oat muffins, and more. If you’re not a full-blown fan, it might be worth giving this humble ingredient a second look. First let’s talk about their nutritional benefits. 1. A long list of nutrients: O [...]


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Pack Health / May, 23rd 2017

Healthy Eating

Vegetarian Chili

Ingredients: - 1 can Kidney Beans - 1 can Black Beans - 1 Onion - 1 Zucchini - 3 stalks Celery - 1 Bell pepper - 2 cans tomatoes with chillies - 1-2 tbsp Chili Powder - 1-2 tbsp Cumin - 1 tbsp Pepper   Instructions: First sauté your onions and bell peppers for 5 minutes over medium-high heat. Then add your celery and bell pepper to sauté [...]


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Pack Health / June, 03rd 2017

Healthy Eating

Top 5 foods for Vitamin D

Did you know that Vitamin D is essential for bone health and can help with fighting depression? Or that Vitamin D deficiency has been connected to obesity and difficulty losing weight?  You can soak it in from the sun, and you get get it from the foods you eat! Here our the top 5 ways to get more Vitamin D into your diet: 1. Salmon 3 ounces of salmon ha [...]


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Pack Health / June, 05th 2017

Healthy Eating

5 Time-saving Tips for Healthy Eating

Finding the time to eat healthy is a tricky task - but not impossible! We've worked with a lot of members on this, and different strategies work for different people.   Our top 5 tips include: Thinking ahead: We're all about planning and prepping meals for the week ahead of time. Plastic containers or tupperware can be super helpful here. You can bu [...]


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Pack Health / June, 14th 2017

Healthy Eating

Nutrition with a Chronic Condition

Okay, we talk a lot about healthy eating and how to make it work for you. This week, we wanted to round up some more perspectives, and highlight how different bloggers with chronic conditions are making healthy food work for them. Here’s what we found: 1. Dina Niels talks her Top 10 Favorite Foods that Fight Inflammation here: amazing how changing your d [...]


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Pack Health / June, 16th 2017

Healthy Eating

Have a Healthy Smoothie

Smoothies can be a sweet treat or a beautiful breakfast to jumpstart your summer day. They’re refreshing, tasty, and can pack a lot of nutrients in every sip. But not all smoothies are created equal. Some smoothies on the market have more sugar than you should be eating in an entire day! A small Banana Berry Smoothie at Jamba Juice, for example, has 60g o [...]


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Pack Health / June, 20th 2017

Healthy Eating

Healthy Eating Should Be Simple!

There are a lot of diets out there, weight loss programs with strict rules and low-calorie alternatives and high price tags. They tend to involve a lot of rules, a lot of restriction, a lot of angst. But healthy eating doesn’t have to be so overwhelming! You should be able to enjoy food and feel satisfied after a meal. So before you pull your hair out [...]


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Pack Health / March, 03rd 2016

Healthy Eating

The Proper Way to Eat Canned Fruits

Often times, canned fruits receive a bad reputation of being unhealthy. When you're on a strict budget, however, they may be all that you can afford at this particular point in time. The great news is that there are creative ways to add canned fruits to your new healthy eating habits. Here’s what you need to know: - Look for cans that do not use BPA [...]


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Pack Health / April, 21st 2016

Healthy Eating

Your Health is in your Hands

How often do you cook at home? In 1900, only two percent of meals eaten in the US were eaten outside the home. In 2010, that number had climbed to approximately 50 percent, and under 33 percent of families sit down for a meal with each other more than twice a week. A study out of John Hopkins University, however, suggests people who cook and eat more me [...]


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Pack Health / July, 25th 2016

Healthy Eating

5 tips for better grilling

You’re planning to grill up a delicious and nutritious meal for your family and your dear Aunt Sheila stops you in your tracks- ”Did you know your grill can kill?! That signature char,” she claims, “it’s carcinogenic!” “Carcinogenic?” you ask, unfamiliar with the word. “It means it causes cancer!” This gets your attention, but before [...]


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Pack Health / July, 01st 2017

Healthy Eating

Quinoa for breakfast

Quinoa is a protein-packed, high fiber grain, celebrated as a superfood for the abundance of nutrience it contains. Vitamins, minerals, antioxidents: quinoa's got a long list of benefits, but on it's own, it's kind of bland. We've seen recipes for quinoa porridge, but we're skeptical. Instead we recommend a quinoa burrito bowl. You can prepare pretty muc [...]


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Pack Health / July, 07th 2017

Healthy Eating

5 ways to fight flares through food

Did you know that what you eat can affect the severity of your psoriasis? Certain foods can actually make your symptoms better or worse! Tracking is huge to figure out how specific foods affect your body, but the guidelines below are a great place to start. Research suggests the following adjustments can reduce inflammation from psoriasis, and they're he [...]


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Pack Health / July, 10th 2017

Healthy Eating

7 Strategies to Stop Stress Eating

One common but costly stress reaction is overeating and overindulging in unhealthy foods. We call this  “stress eating”. If you had very few stressors, it might not be such a big deal, but if stress eating becomes habitual it can lead to serious health problems down the line. The good news: there are some simple steps you can take today to regain contro [...]


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Pack Health / July, 11th 2017

Healthy Eating

Myth: "Fat-free foods are always the healthiest choice"

Fact: Fat plays an important role in your body. It provides energy and satiety(keeps you full), protects your organs and cells, and helps with absorption of vitamins. Not all fat is created equal. Unsaturated fats are beneficial, while saturated fats contribute to cardiovascular disease risk. A serving of a low-fat or fat-free food may be lower in calories t [...]


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Pack Health / July, 24th 2017

Healthy Eating

Myth: "Skipping meals will help me lose weight"

Fact: Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal. Skipping meals regularly will trigger your metabolism to slow down. In particular, studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast. Tips: Make [...]


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Pack Health / August, 07th 2017

Healthy Eating

Myth: "Diet sodas are harmless"

Fact: Diet sodas have no nutritional value, and have been linked to several negative effects. Artificial sweeteners trigger insulin, which sends your body into fat storage mode and will lead to weight gain. Early studies have also linked artificial sweeteners to headaches. The citric acid in soda will erode your tooth enamel over time. Drinking soda has been [...]


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Pack Health / August, 14th 2017

Healthy Eating

Myth: "I can't afford to eat healthy"

Fact: With a little preparation, you can eat healthy on any budget. There are many healthy foods out there that cost very little. Also, think of the cost of healthy foods as a solid investment in your health. Tips: Plan your meals and shopping list around the healthy foods you see in the store’s sales flyer. Buy fresh produce that is in season for [...]


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Pack Health / July, 17th 2017

Healthy Eating

Load up your plate for less than 500 calories

The biggest problem with dieting? 9 times out of 10 you finish your meal and you find yourself just craving everything around you. You resist for a while, then you have a bite of this, and a bite of that. It's easy to let the snacking spiral out of control, one bite at a time until our stomach hurts and you're still not satisfied and it's time for your [...]


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Pack Health / July, 21st 2017

Healthy Eating

Fuel Your Fight with Basil

Basil is an aromatic herb of the same family as mint, rosemary, and oregano. It's one of the most familiar herbs around, used commonly in marinara sauce, caprese salad, and other recipes, but what's not-so-common are it's many disease-fighting properties. Here are five fights in which cooking with basil can help you out: 1. Fight inflammation Basil [...]


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Pack Health / July, 28th 2017

Healthy Eating

Lettuce-less salads

The word “salad” brings to mind a healthy and delicious mix of greens and goodies. It’s a staple of healthy eating, especially in the spring and summer months. That said, sometimes you don't have or don't want a pile of lettuce. We get it! But did you know there are lots of salads you can make without lettuce?  To give it a try, ask your health adv [...]


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Pack Health / August, 04th 2017

Healthy Eating

Zoodles! (And Other Pasta Alternatives)

Pasta lovers, we have a problem. It’s called refined carbs, and it’s the basis of all our standard spaghetti, bowties, pennes, and macaronis. These are particularly bad for chronic conditions, like psoriasis, MS, RA, and diabetes. They cause inflammation, negatively affect blood sugars, and lack nutritional benefits while being high in calories.  The g [...]


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Pack Health / August, 11th 2017

Healthy Eating

Anti-inflammatory Breakfast

Let'a get real for a second. When it comes to inflammatory properties in food, those of us with autoimmune conditions tend to be a bit more sensitive than the average joe. It can be frustrating, but it's also managagable. At the grocery store, we can buy more antiinflammatory foods and less foods that cause inflammation. At mealtimes, we can then put togeth [...]


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Pack Health / August, 15th 2017

Healthy Eating

Anti-inflammatory Dinner

What do you like to eat for dinner? We all have our preferences. There's no one-size-fits-all meal that everybody should be eating every day. If you're a fan of salads, it's not that hard to avoid inflammatory ingredients and include flare-fighting foods. But a lot of us look for a little more substance in our supper. It's easy to stray into the land of [...]


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Pack Health / August, 15th 2017

Healthy Eating

Anti-inflammatory Lunch

Are you a snack away the day kind of person, or do you enjoy a filling lunch? We all have our preferences. There's no one-size-fits-all meal that everybody should be eating every day. If you're a fan of salads, it's not that hard to avoid inflammatory ingredients and include flare-fighting foods. If you're a snack fiend or a sandwich lover, on the other [...]


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Pack Health / August, 15th 2017

Healthy Eating

Sneaky veggies

Veggies, veggies, veggies. It can be hard to get enough of them – especially at breakfast, but lunch and dinner too if you're a meat-and-potatoes kind of guy/gal. Hard, but not impossible. Today we're going to help you out with some satisfying swaps. For Breakfast / Brunch Give pancakes a savory twist by adding summer squash. When we tried it in our [...]


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Pack Health / August, 18th 2017

Healthy Eating

5 Ways to Top off Avocado Toast

Avocado toast is all the rage lately, and for good reason! It's delicious, easy to make, and avocados pack a lot of nutrition into each creamy bite. They're loaded with heart-healthy fats, fiber, potassium, and iron. To really bring on the nutritional punch, and add a little variety to this easy-to-assemble meal, you can try topping off your toast with cr [...]


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Pack Health / August, 25th 2017

Healthy Eating

The 411 on Omega 3s

Omega 3 fatty acids are essential for human health. They have been known to reduce inflammation, and provide a starting point for hormones that regulate blood clotting and regulation of genetic function. What can Omega 3 Fatty Acids do for me? Although omega 3 fatty acids aren’t a cure, they’ve been shown to help with specific symptoms and overall hea [...]


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Pack Health / August, 28th 2017

Healthy Eating

7 Healthy Foods With More Calories Than You Might Think

If we know how to decode a food label and select foods that are considered healthy and nutrient-dense, can we consume as much healthy food as we want with no limits. Well, as confusing as it may seem, the answer is no. If you’ve ever heard the saying, “everything is good in moderation”, well that applies here too. Just as we must limit ourselves to an [...]


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Pack Health / September, 03rd 2017

Healthy Eating

3 ways to make food your fuel

We talk a lot about ways to move more and move better, because daily movement can help you fight fatigue, acheive and maintain a healthy weight, and feel better overall.  As you begin to develop a fitness routine that works for you, we wanted to share a few nutrition tips to help you make the most of your workout. Spoiler alert: just like you don't need [...]


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Pack Health / September, 01st 2017

Healthy Eating

5 Tips For a Healthy Cookout

Grilling out has a lot of benefits. You’re cooking for yourself (always a good call), you don’t need much oil (less calories without sacrificing on taste), and the experience of cooking and eating outside with your family and friends can be a boost for your mental health. That said, there are typically better and worse options at every cookout, and as w [...]


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Pack Health / September, 04th 2017

Healthy Eating

Sneaky Sugars

Maintaining a balanced diet is a must for living a healthy life. With our guide to fat, you can more easily navigate the world of healthy vs. unhealthy fats, but what about managing sugar intake? We all know dessert should be considered an every-now-and-again treat as opposed to a food group to include on a regular basis, but what about the sugar that sneaks [...]


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Pack Health / September, 09th 2017

Healthy Eating

Going Vegetarian for Pain Management

Incorporating more fresh fruits and veggies into our diets is something we all should aim to do. If we are eating fruits and vegetables, we’re getting more beneficial nutrients, while also avoiding foods that are processed and high in nutrients we’re hoping to monitor like sugar and carbohydrates. The Skinny on Inflammation A healthy body has some infl [...]


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Pack Health / September, 12th 2017

Healthy Eating

Plant-Based Protein

Packing your diet with fruits and vegetables should be easy, right? But what about protein? We’ve compiled a list of plant-based protein sources to help make your elimination of meat a breeze! Lentils are an incredible source of protein, carbohydrates and fiber. They can be added to soups, salads, bowls and more. Combine with rice, quinoa or another grain [...]


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Pack Health / September, 13th 2017