Eat Well

Thinking Ahead: National Physical Fitness and Sports Month

April 19, 2018 by libbysvegdev Leave a Comment

By Dylan Bailey, MS

The end of April is approaching and the start of May means warmer temperatures and that we’re one month closer to the official start of summer!

May also marks National Physical Fitness and Sports Month, a time when we have the opportunity to raise awareness about the health benefits of physical activity and let others know about fun and enjoyable ways to get moving.

Just about everyone can benefit from regular physical activity in their lives^1,2:

Children and Adolescents – Physical activity can improve muscular fitness, bone health, and heart health. It’s recommended that children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

Adults and Older Adults – Physical activity can lower the risk of heart disease, type 2 diabetes, and some types of cancer. For older adults, it can also lower the risk of falls and improve cognitive functioning (like learning and judgment skills). It’s recommended to get 150 minutes (2 hours and 30 minutes) a week of moderate-intensity activity and to do muscle-strengthening activities that are moderate- or high-intensity, which involve all major muscle groups on 2 or more days a week.

While it can be tricky to fit in the recommended amount of physical activity, you might start by trying things you can do with others, like taking a walk after dinner or going for a bike ride. For more tips on increasing physical activity, check out resources from the U.S. Department of Health and Human Services³.

Nutrition and Physical Activity

What’s really important to keep in mind about being active, is that nutrition is just as important and helps with an overall healthy lifestyle. The food you eat is truly the fuel for your success!

To get the most out of your fitness or sports activities, try sticking to an eating pattern with healthy carbohydrates (like whole grain breads and pastas and low-fat or fat-free yogurt/milk, fruits and vegetables), plenty of water for hydration and lean sources of protein. You’ll also want to make sure you pack healthy snacks ahead of your activities for energy and/or recovery. Fruits are a great option!

After physical activity, you’ll want to refuel your body with plenty of fluids. Try diluting fruit juice with water for a simple post-activity drink. Generally, you’ll also want to stick to getting some carbohydrates and protein to kick-start the recovery process. Let’s take a look at a few before and after exercise meals.

Green Machine

If in the morning is when you’re active, try this Secret-Ingredient Green Smoothie. Why? It’s got healthy carbohydrates, including plenty of fruits and vegetables, to power you in the pre-dawn hours. It’s portable too, so you can bring it wherever you go!

Simple Stir-Fry

A perfect meal-prep option, Vegetable Fried Rice can be made in advance and easily pre-portioned for post-exercise nutrition. Replace the leftover rice in this recipe with brown rice to get more whole grains and try adding an extra egg for additional protein, especially if you’re going to be eating this after exercise.

Fiesta on a Plate

Lean protein, veggies and international seasonings make for a simple, yet flavorful weeknight meal. Try these Lime and Cumin Chicken Tenders with Fiesta Rice before you head out on your evening walk or bike ride! Make sure to stick to the recommended serving size to avoid overeating before walking.

Try the recipes above and for more ideas visit Libby’s® Recipe Box.

¹May: National Physical Fitness and Sports Month. Retrieved April 18, 2018, from https://healthfinder.gov/NHO/MayToolkit.aspx

²Current Physical Activity Guidelines. Retrieved April 18, 2018, from https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm

³ Help a Loved One Get More Active: Quick tips. Retrieved April 18, 2018, from https://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/help-a-loved-one-get-more-active-quick-tips

Making Healthy Choices On National Chip And Dip Day

March 22, 2018 by libbysvegdev Leave a Comment

By Dylan Bailey, MS

It’s official! March 23 is National Chip and Dip Day! A whole day devoted to chips and dip can seem overwhelming. Here at Libby’s®, we want to help you enjoy with your health in mind but without compromising flavor.

First, let’s start with the chip.

Potato, corn, veggie, black bean, pita and popcorn chips? There are quite a few chips to choose from with a wide range of textures, tastes and nutrition profiles. To select your chip with health in mind, look at these items on the nutrition label:

Sodium Content
- Some chips can pack in the sodium so be mindful of the amount per serving. Chips with “seasonings” or other flavorings are also sodium-rich, so opt for unseasoned or reduced-sodium choices. Let your dip add the flavor!
Fat Content
- Was your chip fried or baked? Watch out for chips with a laundry list of oils or shortenings on the ingredients panel. Baked chips will have lower amounts of fat than their fried counterparts without missing out on crunch.
Fiber and Protein Amounts
- Many chips now add flax or chia seeds to their recipe for added healthy fats, protein and fiber. Bean based chips may also provide a source of vitamins and minerals that can round out your healthy chip and dip experience. Strategically dip to boost your nutrition!
Calories Per Serving
- You might consider a chip with the lowest number of calories per serving so you can make your dip go further without sacrificing its crunchy counterpart.
- Helpful Tip:
  - If you buy chips in bulk, controlling portion size can get a bit tricky. Avoid eating chips directly from the bag if possible. Try pre-portioning out your chips per their instructed serving size in individual Ziploc® baggies and saving for later. You could also transfer chips to a smaller bowl to help you stick to a manageable portion size that gives you better control of calories.

If you anticipate your dip being a bit heavier or thicker, you may want to opt for something that is a bit sturdier, like a pita or restaurant-style yellow corn chip.

Your Chip’s Best Friend
Every chip needs a good dip. These dips won’t skimp on flavor and make for the perfect pairings to celebrate National Chip and Dip Day while still your health in mind!

A Dip Above The Rest…

Packed with fiber, protein, vitamins and minerals, this Carrot and Turmeric Hummus will stand up to any chip you throw at, or into it. Pita or black bean chips will complement the flavor profile of this dip well given the Middle Eastern seasoning influences and will have the density to preventing breaking while dipping.

This Dip Isn’t Just For Cowboys

Have you ever heard of cowboy caviar? Here’s Libby’s® Cowboy Caviar – a fun take on this nutritious dip – it’s a protein and fiber powerhouse. With Southwestern influence, this dip combines fiber-rich beans (choose from white, black, garbanzo, or black-eyed peas) and the added option of brown rice, buckwheat, or quinoa. Oh, and there’s also room for two, yes, two, avocados – contributing nearly 20 vitamins and minerals.

Try the recipes above and for more ideas visit Libby’s® Recipe Box.

Green Eating: Inspiring Vegetarian Meals for the Family

March 14, 2018 by libbysvegdev Leave a Comment

Meat-free, veggie-packed eating is coming your way. Libby’s® is helping you and your family eat a little greener this week with a few of our favorite delicious vegetarian meals. The recipes below feature ingredients like fiber-rich beans and colorful, nourishing vegetables that are easy to prepare with great flavor. These inspiring vegetarian meals will hopefully energize your eating habits and encourage you to eat well for weeks to come as we continue to celebrate National Nutrition Month.

Bean Trio

Eat cleaner with this Easy Three Bean Salad paired with crunchy tortilla chips. The kids will love this one and forget that it’s all veggies.

Taste of Spring

For a one pot instant family favorite try Libby’s® Zucchini Noodle Corn Chowder, full of creamy coconut milk, vegetable broth, zucchini of course, and Libby’s® Whole Kernel Sweet Corn. A nice warm bowl of veggies for the entire family.

Pot of Love

Beautiful flaky crust atop Individual Herbed Vegetable Pot Pies will have everyone asking for seconds and fulfilling some of their nutrition needs at the same time. This dish is full of Libby’s® Sweet Peas, Whole Kernel Sweet Corn and Cut Green Beans. Enjoy!

Try the recipes above and for more ideas visit Libby’s® Recipe Box.

Veg It Out: How to Incorporate More Veggies Into Your Daily Routine

November 2, 2017 by libbysvegdev Leave a Comment

Halloween has come and gone, and holiday prepping is in full swing. Between all of the leftover candy from trick-or-treating, holiday sweets and comforting meals at family and office parties, you’re likely not keeping your daily veggie intake top of mind.

Now is the time most of us could use a boost when it comes to enjoying more greens, especially with kiddos often being picky eaters. Although eating veggies can be looked at as a chore – there are several tips and recipes that will inspire to get your daily dose. Here are some ideas to spice up those vegs:

Sprinkle Some Sweets

We all love caving into our sweet tooth – so why not do so with vegetables? There are several ways you can make your greens less boring and add some sweetness to them. Try taking Libby’s® Sliced Carrots and adding a mixture of cinnamon and brown sugar to them or trying this Sautéed Peas with Honey and Feta recipe.

Sneak Them In

A perfect way to incorporate more veggies is to sneak them into your favorite recipes. The kids won’t even notice there are greens in Haylie Duff’s delicious Mixed Veggie & Chicken Quesadilla made with Libby’s® Mixed Vegetables Pouch. You can also take classic recipes, such as creamy mac & cheese, and add your favorite Libby’s® vegetables – this way, you won’t have to sacrifice taste!

Dip Them In

When a snack attack strikes, veggies aren’t always the first thing we crave, but you’ll be much more tempted to eat them when dip is made to dunk in. Bring your favorite veggies with you to work and pack them in lunchboxes with some Sweet Pea Dip and Smoky Carrot Hummus.

Celebrate the Pumpkin This Halloween: Guide to Upgrading Your Greens

October 25, 2017 by libbysvegdev Leave a Comment

By Dylan Bailey, MS

With Halloween being a mere 6 days away, it’s time to recognize a favorite of the scary season – the pumpkin! This staple has been used to celebrate Halloween for hundreds of years. Commonly, we see pumpkins transformed into jack-o-lanterns, complete with carvings of just about anything (check out these DIY jack-o-lantern ideas). But, did you ever take pause and notice what is produced while prepping your pumpkin?

Seeds. Lots and lots of seeds. Instead of chucking them out this season, let’s try something different and fun for the whole family.

Also known as pepitas, pumpkin seeds are the unofficial hero of Halloween. Not only are they a nutritional powerhouse, loaded with healthy fats, fiber, protein and necessary micronutrients like manganese (important for metabolism and antioxidant protection) and iron (necessary for growth, development and cell functioning), but they add a crunchy texture and savory bite to just about any recipe, including salads.

Making your own pepitas is a fantastic activity that kids will love and can be done as you carve your jack-o-lanterns. You can follow these steps here to make your own pepitas and get inspired to add pumpkin seeds to some of Libby’s® favorite salad recipes to enjoy post-pumpkin carving.

Taco Salad

Try sprinkling a tablespoon of your freshly roasted pepitas on top of this tasty Taco Salad featuring Libby’s® Whole Kernel Sweet Corn. The crunch from these seeds will add a nice texture to compliment the tortilla chips and black beans.

Checkered Flag Chicken, Corn and Bean Salad

This zesty salad screams for the extra crunch. Dressing with garlic, ginger, red pepper and lime juice among other delicious ingredients will pair perfectly with the roasted goodness of fresh roasted pepitas. Aim to add one to two tablespoons of your pumpkin seeds.

Warm Baby Green Salad with Peas Pistachios and Pecorino

Try substituting the pistachios used in this Warm Baby Green Salad with Peas, Pistachios and Pecorino recipe for your fresh roasted seeds. Use a half cup of your seeds to add a savory and nutty bang to this already wonderful salad.

Food Waste Survival Guide for Back to School

August 10, 2017 by libbysvegdev Leave a Comment

By Dylan Bailey, MS

With the new school year comes new excitement and opportunity, as well as new challenges. Saving time and creating valuable family memories may be at the forefront of your mind especially with summer vacation in the rear-view mirror and backpacks filled with homework replacing beach bags filled with sunscreen.

With the little available time you have this back-to-school season, Libby’s challenges you to do something easy and great for your family, with a strong educational lesson at its heart. We’re talking about minimizing food waste.

Currently, it is estimated that 31% to 40% of food is thrown away after it has been harvested, which equates to more than 1,200 calories per person per day – those are some alarming numbers! We have some simple solutions, recipes and tips that you and your family can start to implement this new school year to reduce food waste.

Never Waste a Dilla

Finish the first day of school with this quick, easy, and inexpensive meal that is sure to get the whole family running to the dinner table. These Southwestern Chicken Quesadillas use full cans of Libby’s® Mixed Vegetables. Pop leftovers into an air-tight storage container and place into the fridge so you and your family can enjoy this tasty creation for lunch the next day.

Meet your Meatloaf

As summer moves to fall, you may want to think about a hearty meal to fuel all those after school activities. This flavorful Mediterranean Meatloaf made with Libby’s® Peas and Carrots is sure to provide everyone with a boost of energy and protein to keep muscles strong (including your brain!). Plan this meal a week in advance of shopping so you buy only the ingredients needed.

Dish Some Casserole

Casserole dishes are a great way to limit food waste and use leftovers. This Cornbread Chicken Casserole uses full cans of sweet corn, black beans, and tomato sauce to provide a bold, satisfying recipe the whole family will love. To use any leftovers of this recipe, try serving with Brown Butter Green Beans With Garlic Almond Bread Crumbs the next day.

Some other tips we have to reduce food waste include:

Plan your meals for the week before you go shopping and buy only the things needed for those meals.
Consider your food packaging. Cans are 100% recyclable, which can limit waste to landfills and be re-used to make new products.
Find out how to store fruits and vegetables so they stay fresh longer inside or outside your refrigerator.
Prepare and cook perishable items, then freeze them for use throughout the month.
Learn the difference between “sell-by,” “use-by,” “best-by,” and expiration dates.
Casseroles, stir-fries, frittatas, soups, and smoothies are great ways to use leftovers too.

Source: Reducing Wasted Food At Home. (2017, April 17). Retrieved August 09, 2017, from https://www.epa.gov/recycle/reducing-wasted-food-home

Eat Well

Log In