Category: Healthy Eating

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11.17.22 | Healthy Eating

Staying Healthy Through the Holidays

Filled with family, festivities, and endless food, the holiday season is arguably the best time of the year. But, it can be troublesome for those of us who have built a routine through the rest of the year. Thankfully, there are a few steps you can take to ensure you stay your healthiest. Here’s our recipe for how you can continue vibrant living throughout the holiday season: 

Keep Active

Even with busy schedules that span the last few months of the year, it’s critical to remember staying active is key to a vibrant life. And even though the weather is much less desirable than in summer, there are plenty of fun activities to keep you active! Make plans with family or friends to go ice skating or snowshoeing if you have access, challenge yourself to an aerobic class or a new workout program, or simply participate in exercise snacks. 

Challenge Yourself to Eat in

We all know that one of the most challenging aspects of winter dining is resisting the urge to order from your favorite restaurant. Even though the temptation is there, challenge yourself to prepare more meals at home this season; not only is it healthier for you, but you have control of what you’re able to put in and take out of your meal, and the experience is always rewarding. Fill your grocery list with fresh ingredients like seasonal fruits and vegetables, proteins like fish, seafood, eggs and low-fat dairy healthy whole-wheat choices like pasta, grains, beans or rice. 

Strive for Balance

One of the best ways to stay healthy during the holiday season while still enjoying the best of it is by finding a balance in everything. Snacking is a great way to balance your hunger throughout the day, so you’re not stuck overeating your later meals. If you’re invited to a party but concerned about what food they will have, offer to bring a healthy dish of your own! And, if you slip up your eating plan, don’t worry about it, get right back to it with your next meal. 

With a mixture of informed diet decisions, regular physical activity and consistent sleep, energy will only rise, and stress will decrease, fitting your body and mind with all the tools it needs to handle the rush of the holiday season!

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10.27.22 | Health & Wellness

Why You Should Be Eating a Global Palette

Cultures across the world are shaped by many things, like religion, technology, and economies, but a culture’s cuisine is often its greatest treasure. A global palette not only opens the door to learning more about a new culture, but also helps share the story of some of the world’s longest-lived and healthiest communities. And while every culture varies in diet, each exemplifies its unique take on living a vibrant life. 

In America, healthy eating is typically visualized through a Eurocentric lens, often reflecting things such as greens and smoothies. However, there’s more to healthy eating than just those popular linkages. Understanding the significance of cultural cuisine helps to explain that food for many across the world is much more than just an energy source and, instead, a representation of heritage and ancestry.

North African cuisine in Egypt, Morocco and Algeria, in particular, benefit from the influence of various cultures around the area, from the French to the Turks. Cultural dishes combine hearty ingredients like olive oil, fresh veggies and rich spices all bringing a plethora of nutrients to those who relish the delicious meals. 

In Japan, where the longest-living people on the Earth live in Okinawa, people have been following a similar cultural diet for centuries. Low sugar and dairy paired with meals consistent in rice, veggies and fish ensure that every meal is complete. And, even with limited fruit in their diet, the health throughout the culture still thrives. 

Italian culture is a perfect example of how misconceptions about healthy eating are proven wrong. Although the culture is known for its pasta and pizza, Italians are also known for their use of fresh, quality ingredients. While carbs fill many of their meals, the use of high-quality local vegetables and cheeses proves that even when you might not think you’re eating the healthiest, you still technically can be!

A quick look around the world is a great reminder of the health benefits and significance of immersing yourself in the foods of other cultures. And even if a cuisine may not read the healthiest on the outside, the thought and care put into it may be much more significant than we often realize. 

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09.08.22 | Health & Wellness

Breakfast is Still the Most Important Meal of the Day

Yes, that old saying you’ve heard your whole life is correct: breakfast is still the most important meal of the day! Whether you’re an everyday breakfast eater or unfamiliar with the practice, September is the perfect month to pick up the habit and learn more about the importance of the meal during Better Breakfast Month. 

Besides filling your body with healthy nutrients, vitamins and other energy-rich minerals, studies have found that eating breakfast regularly comes with many benefits you would otherwise not have access to if you skipped the meal. One key benefit is the jumpstart of the body’s metabolism, encouraging it to burn calories throughout the day. While starting your morning off with a meal informs the body that there are calories to be burnt throughout the day, skipping the meal tells your body to conserve them. 

And while we all love bacon and eggs or syrup-layered pancakes, there are countless other nutrient-forward recipes you can incorporate into your morning diet to reap the most of the meal’s benefits. Yogurt parfaits and smoothies are a perfect way to fill up on fresh fruit and protein in the morning, and homemade energy bars make for powerful boosts on the go. However, there are still ways to bring added health to favorite meals; make your waffles using a whole-grain mixture or pair your eggs with a slice of toast and mashed avocado.

It makes sense; by filling your body with healthy foods first thing in the morning, you’re less inclined to reach for your favorite, less-healthy snacks later throughout the day! To learn more about Better Breakfast Month and discover recipes you can make on your own, visit here.

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09.01.22 | Healthy Eating

The Significance of Healthy Snacking

Many people grow up being told that eating snacks throughout the day isn’t the best way to fill hunger, but that isn’t necessarily true. Practicing healthy eating habits, like those we encourage through Sage Collective’s 9 Ways of Vibrant Living, certainly plays a significant role in the body’s health and wellbeing, but so does snacking. Discover the significance of healthy snacking and a few of the many benefits it provides below:

When snacking, it’s important to remember to stick to the same guidelines you apply to other foods and choose fresh, natural and plant-based foods. After discovering which foods to add to your snacking list, adding them to your daily diet produces countless lifestyle benefits. Here are just a couple: 

Fuels Movement

Sometimes all you need is a boost of energy to get you through the rest of the day when you’re feeling tired, and a snack is the perfect solution! When you’re not hungry enough for a full meal but need to pick me up, having something to snack on by your side is a great way to fuel you through the rest of the day. However, avoid foods normally associated with refueling, like soda. Instead, choose nutrient-rich snacks like a healthy trail mix or energy bar. 

Prevents Overeating

It’s easy to get hungry in between meals, and when you don’t have a snack, it’s even easier to overeat. Having food to snack on between mealtimes is essential to prevent overeating. Grab a fruit full of healthy carbs like a banana or a protein-packed snack like nuts or yogurt. Not only will this reduce the amount of time between meals – in turn reducing hunger – but it also provides your body with a variety of nutrients it might have required or craving throughout the day. 

Improves Focus

Another great benefit of snacking on your favorite foods throughout the day is the impressive ability to help improve concentration. When blood sugar drops and metabolism slows, the body becomes cranky, tired and distracted from the present. Thankfully, you can easily prevent a poor mood and sluggish productivity by adding snacks to your daily regimen!

Next time you feel bad about grabbing a midday snack, don’t! The right snacks can fuel you through the day, improve your focus and empower your body to stay healthy for the long haul.

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08.18.22 | Community

The Enigma of Heirloom Foods

Like everything, foods evolve with time, changing in flavor, color and even shape. And yes, while we’re cautious to eat any of those weird looking foods, they’re often filled with a plethora of flavor and nutrients. Today, we’re exploring heirloom foods and why you shouldn’t let their appearance hold you back from trying them.

What are heirloom foods?

Have you ever noticed that weird-shaped carrot or the odd-colored tomato at your grocery store? Those are heirloom foods! Like all other aspects of life, as time passes, agricultural products and systems change, progressing the popularity of some foods and lessening the use of others. This leads to the emergence of heirloom foods – foods that may have been commonly eaten throughout previous generations but are less so today. 

Why you should add them to your diet

Heirlooms don’t only come with unique looks, but they also provide many nutritious benefits other foods don’t have. The genetics within the plants also typically provide them with pest, disease and weather resistance. 

Whether you’re snacking on an heirloom vegetable, fruit, or egg, each food is also sure to be filled with flavors you haven’t experienced before. The taste is what draws many to the established foods. Beyond their flavor, buying heirloom foods is also a great way to support local farms in your area that may grow them instead of buying usual produce from large-scale farms. 

Don’t hesitate to grab those colorful potatoes or weirdly shaped tomatoes next time you spot them out, you could be missing out on a flavor-filled heirloom treat!

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06.23.22 | Sage Advice®

Smoothies: How You Can Pack Everything Into A Delicious Drink

Good dietary choices make for the foundation of good health. And, as we age and our bodies change, these decisions become more and more important for our wellbeing. Previously we’ve shared various healthy eating tips everyone can follow to keep you and your diet on the right track throughout the year. Today, we’re spotlighting one nutrient-packed refreshment that – thanks to the season’s ample availability of fresh fruits and vegetables – is the perfect for summer: smoothies. 

The Benefits Behind Smoothies

Eating fresh produce is critical to everyone’s health, and thanks to smoothies’ ability to condense large amounts of fresh fruits and vegetables, they make the perfect snack to fill up on nutrients and boost wellness. For those looking to increase their digestive health, smoothies provide the perfect opportunity to fuel your body with high-fiber foods like strawberries, bananas and dark leafy greens without singling each ingredient out.

Because of the large amount of water contained in many of the ingredients found in most smoothies, they make staying hydrated easy throughout the hot summer months when it’s most important. They’re also a perfect way to start your day thanks to the extra boost of vitamins and energy they provide and the fact that they usually reduce food cravings throughout the day and are surprisingly filling.

Make Your Own

Besides the seemingly endless benefits that come from smoothies, what makes them so convenient is the ability to customize them to your liking and dietary needs. Whether you want to target protein intake by using yogurts and nut butter or antioxidant-rich produce like spinach and blueberries, there’s no way to go wrong. Here are two of our favorite recipes: 

 

Green Smoothie: 

2 cups of spinach or preferred green

1 cup of your milk or juice of choice

1 banana cut into chunks

½ cup of pineapple chunks

½ cup of grapes

¼ cup of plain Greek yogurt

Ice as needed

 

Berries and Vegetable Smoothie:

1 cup of blueberries

1 banana cut into chunks

1 cup of spinach or preferred green

1 cup of milk or juice of choice

¼ cup of plain Greek yogurt

2 tablespoons of nut butter of choice

1 tablespoon of flax seeds

Ice as needed

 

The directions for making a smoothie are simple. Just add all of the ingredients to a blender, blend and enjoy!

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05.26.22 | Healthy Eating

Elevate Your Meal By Boosting Flavor And Benefits

At Sage Collective, our 9 Ways of Vibrant Living at Sage Collective serves as the backbone of our philosophy and a realistic tool for everyone to utilize for living well. And while we believe each pillar is necessary to create a vibrant lifestyle, many are traced back to what we put in our bodies. Today, we’re exploring how you can implement a plant-based diet and moderate calorie intake into your life and still elevate your meal with flavor and countless health benefits. 

One of the easiest ways anyone can elevate their cooking is to stop thinking of food as “healthy”. Although it may seem difficult, changing how you think of food can also affect how you eat it. Instead of telling yourself that you have to eat healthy foods or diet, use the words fresh, healing, nourishing or even gourmet. 

Buy Fresh

Purchasing your produce fresh and locally is a sure way that you will find more flavor and benefits in your meals. Fresh produce is packed with countless vitamins and minerals that you can find little elsewhere. The nutrients stored within them have been found to reduce the risk for high blood pressure and heart disease and even help the body produce more energy. And not only will eating fresh make you feel better, but it also heightens the flavor of your meals! So, next time you find yourself at your local farmer’s market, make sure to stock up on some of your favorite goods.

When In Doubt, Add Lemon Juice

If you aren’t the world’s best cook but still want to put a little more effort into whipping up your fresh meal from home, you’re going to appreciate this tip – add lemon juice! Not only is lemon juice usually easily accessible, but it’s also very easy for cooking beginners to use. Alongside the acidity it can add to a meal, lemons and lemon juice also come with a high concentration of vitamin C, a significant aid to the body’s healing process and can aid in digestive and heart health. 

Cook With Wine

Like eating plant-based and moderate calorie intake, another pillar to vibrant living includes, moderate alcohol intake, especially wine. Cooking with wine helps give your food an extra layer of complex, delicious flavors, and it also retains the same benefits you would get from drinking it! The trick with cooking with wine is to use the same wines that you would drink. Some nourishing recipes include steamed mussels and pan-roasted halibut. 

To live a vibrant lifestyle, you must know what you’re putting in your body. And while eating ‘healthy’ might scare some, fresh food can always be elevated, packing both extra flavor and benefits.

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12.14.21 | Health & Wellness

Deliciously Healthy Winter Dishes For Any Gatherings

When winter comes around, no matter where you end up, it’s not difficult to find the sweet treats and savory meals that are traditionally associated with the season. However, for those inspired to maintain or start conscious eating habits, the winter can be a difficult time filled with temptation. Today, inspired by our vibrant living principles, we’re sharing a few deliciously healthy winter dishes that anyone can enjoy this winter. 

Sweet Potatoes

A favorite during this time of year, sweet potatoes are hard not to enjoy. While most people enjoy sweet potatoes even sweeter, baked with brown sugar and marshmallows, there are various methods to cook the vegetables that are just as enjoyable but much healthier. Like a standard potato, sweet potatoes can be served in a variety of ways. Baking them whole, mashing them, and even dicing them in a salad proves how versatile the vegetables can be. No matter how you cook them, we promise they won’t lose the sweetness that makes them so delectable in the first place. 

Winter Crudités

Who doesn’t love a mix of fresh vegetables? Crudités make the perfect winter dish for that reason. Not only can the appetizer appeal to virtually anyone, but it comes with a plethora of highly vitamin-packed vegetables that you can personally pick and choose. If you want to put a twist on the classic appetizer, make your own tasty dip to pair with the refreshing produce. 

Festive Fruit Salad

While it might seem out of season, a festive and healthy fruit salad is sure to excite taste buds in the winter. Similar to the crudités, not only is this dish healthy, but you can bring it and eat it anywhere and anytime. The nourishing food makes a perfect option for a morning snack or a late-night dessert. Along with the fruit, don’t be afraid to add in extra ingredients that bring even more flavor to the salad like mint, basil, lavender or even cayenne pepper for a little heat. 

Seasonal Squash

Another versatile food, squash is the perfect vegetable to substitute in and out of almost every traditional meal. Typically harvested in the fall, the nutrient-packed acorn squash, sugar pumpkins, spaghetti squash and butternut squash are available for cooking your favorite dishes year-round. Some seasonal favorites include butternut squash mac and cheese, soup and casserole, stuffed acorn squash and roasted spaghetti squash with kale. 

Even with the sweet temptations that surround us throughout the holiday season, healthy options are never too far out of reach. Whether you’re serving food at home for yourself or preparing a dish to bring to a gathering, there are various methods we can each take to continue practicing conscious eating habits and living vibrantly.

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10.14.21 | Community

Pass Your Time With Podcasts: What You Should Be Listening to Right Now

While autumn is a favorite time for many to pick up new books and revisit forgotten ones, podcasts also serve as a great choice for those looking for a mix of entertainment, education and reflection. Podcasts are usually free to listeners and extend knowledge on everything from how to cook healthier meals to entertaining history facts to current government and public policy news. Here are the top five podcasts Sage Collective believes you should be listening to right now: 

Ten Percent Happier

Hosted by Dan Harris, a famed journalist who suffered a panic attack live on national television, Ten Percent Happier explores how keeping your spirits up is imperative to aging well. After his traumatic on-air experience, Harris discovered meditation and now invites experts on the subject, scientists and celebrities to share their own epiphanies and experiences of success. Topics on the show vary from What to do About Eco-Anxiety to Joy Vs. Happiness. Anyone interested in hearing motivational stories about coming back from what seems like life’s lowest points will enjoy this outstanding selection. 

Into America

Into America is a podcast that sheds light on what it’s like to be Black in America. Trymain Lee, Pulitzer Prize and Emmy Winning journalist hosts the enlightening show. The MSNBC-produced podcast explores how public policy and government action, and the lack thereof, affects Black Americans’ lives. Previous topics include The Vaccine Gap, Justice for Black Farmers and The Black Firefighters of 9/11. Into America produces an in-depth look into the continued injustice that Black Americans endure and what it means to hold the country to its obligations.

History Unplugged

A show that celebrates obscure historical facts and events, History Unplugged uncovers and revisits lost stories that changed the world. History buffs and amateurs alike will enjoy the unique narratives, expert interviews and call-ins that make up the podcast. Previous episodes of the show include The Japanese-Americans Who Fought Nazis in Europe, Electric City: Ford and Edison’s Vision of Creating a Steampunk Utopia and An Alternate History of the Lincoln Assassination Plot. Chocked full of amusement, myth-busting and a range of wisdom, almost everyone is guaranteed to relish over History Unplugged.

Not Old – Better

Award-winning journalist Paul Vogelzang hosts the fascinating, high-energy podcast, Not Old – Better. The inspiring show reminds its audience weekly that it is never too late to pursue your passion and purpose in life. Vogelzang invites a mix of well-known entertainers, intriguing role models and ordinary people to discuss aging and how to overcome the stereotypes and stigma that come with it. Previous guests have included actress Octavia Spencer, Dr. Anthony Fauci and activist Khary Lazarre-White. Listeners and critics alike have praised the podcast as a perfect choice for middle-aged and older adults.

Homemade

Homemade is the paramount podcast for anyone looking to explore the food world. Foodies and amateur cooks alike will enjoy the entertainment show hosted by industry insider Sabrina Medora and author Martie Duncan. Each week the hosts invite celebrated cooks from all walks of life to discuss and share their memories behind their favorite recipes. Past topics on the show include growing ingredients at home, delicious vegan options, repurposing leftovers and rethinking prep time. Get your cooking gear ready, put on your apron and prepare to join the fun with Homemade. 

Whether you need something to listen to on your way to work or while doing chores around the house, don’t hesitate to press PLAY on any of these wonderful podcasts. You can listen to each of the podcasts on their websites, Spotify, Apple Music, Amazon Music or Google Podcasts. 

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10.07.21 | Healthy Eating

October is Eat Better, Eat Together Month

October is National Eat Better, Eat Together Month, an annual tradition that celebrates a basic human need that many of us don’t think twice about — eating. While the history behind this special day is elusive, its aim is noble, and encourages us throughout the month to share meals with family and friends, and to promote healthier eating habits. 

When was the last time you ate a meal with your family? Today, it isn’t uncommon for families to take meals separately due to busy schedules and increasing commitments. However, making the time to share a meal with family and friends is something we should all make more of an effort to do. Breaking bread with others has long been associated with improved social skills and allows you to reconnect with the people you care about. Since engaging in social life and family life are part of our 9 Ways of Vibrant Living, we encourage you to make it a priority to carve time out of your month to plan a thoughtful meal (or two) with family, friends or for your community.

Dining together is also linked to better eating habits and reduced stress levels. Preparing meals with a number of food options encourages people to fill their plates with a mixture of nutritious eats. Previously, we explored a number of “superfoods” that can easily be incorporated into any meal, which you can read about here. For those concerned about time constraints, planning preparation for multiple meals is a perfect way to produce sizable servings of healthy meals without the added pressure of making them last minute. To discover more healthy eating tips to implement this month and throughout the future, explore one of our former blogs here. 

This month, Sage Collective encourages you to dedicate a few nights a week to eating better and eating together. Make a meal with your family, organize a community dinner or simply clean your cupboards of unhealthy snacks and replace them with smarter alternatives.

A family sits around a dinner table serving food to one another.
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