What’s Cooking? : Valentine’s Day Edition

Valentine’s Day is quickly approaching. If you have yet to plan your valentine’s meal– we’ve got you covered! We have laid out a full meal for you and your valentine that is delicious, budget friendly, and healthy.

Appetizer

Start the night off with a white bean and tomato bruschetta salad.

White Bean and Tomato Bruschetta Salad

Entrée

Of course, the only appropriate thing to eat with a salad, like the above, is pasta! Next on the menu is a slow cooker chicken parmesan with eggplant and angel hair pasta.

Slow Cooker Chicken Parmesan with Eggplant and Angel Hair Pasta

Dessert

Finally, end your night with a warm slice of blackberry cobbler and ice cream. Yum!

Blackberry Cobbler

Happy Valentine’s Day!

Have Any Questions for Us?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

Recipes | American Heart Association Recipes

Why You Should Improve Your Diet a Little Every Day

Photo by Ella Olsson from Pexels

Sticking to a diet can be challenging, but not impossible. It’s important to take the right steps if you are considering making an impactful change in your diet. This will not be an overnight process and will take a daily commitment to follow these dietary steps. The Centers for Disease Control and Prevention provide three steps to improve your eating habits.

Step 1: Reflect

In this step you will reflect on all your eating habits that are both good and bad.

  1. Create a list of your eating and drinking habits.
    • Have a food and beverage diary where you can record everything you eat and drink for a few days. Here is an app that would be helpful to track your habits: https://www.loseit.com/
  2. Once you have identified your unhealthy eating habits, then you will pick out a few habits that you would like to start working on.
  3. Identify when and where you are eating when you are not actually hungry. These will be referred to as your triggers. Examples of triggers would be:
    • Swinging through your favorite drive-through every morning
    • Feeling bored or tired
    • Sitting at home watching television
  4. Ask yourself these questions:
    • Is there anything I can do to avoid the situation?
    • For things I can’t avoid, can I do something differently that would be healthier?

You won’t be able to avoid every situation that triggers your unhealthy eating habits. You will need to evaluate your options.

If you want to be successful, you should have a clear vision of what the result will be if you change your eating habits. The long-term benefits of healthy eating include:

  • Living longer
  • Healthier skin, teeth, and eyes
  • Supports muscles
  • Boosts immunity
  • Strengthens bones
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight

Step 2: Replace

The next step is to replace your unhealthy habits with new, healthy ones. A couple examples of new habits you could implement is eating more slowly, eating only when you’re truly hungry or planning meals ahead of time.

There are a variety of tools you can use to help you along this journey:

  • SuperCook: Finds recipes from cooking websites that match the ingredients that you already have in your pantry.

Step 3: Reinforce

Reinforce these new healthy habits a little every day and be patient with yourself. Starting a new habit will take time and it’s important to not get discouraged! Recognize any unhealthy habits that may still be hard to overcome and ask yourself why it’s hard to quit and how to change that behavior.

We Can Help You

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.

Resources

Improving Your Eating Habits | Healthy Weight, Nutrition, and Physical Activity | CDC

National Nutrition Month

Image Source: Ella Olsson/Unsplash

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

Key Goals for the Month2

  1. Eat a variety of nutritious foods every day.
  2. Plan your meals each week.
  3. Learn skills to create tasty meals.
  4. Consult a Registered Dietitian Nutritionist (RDN) to develop a healthy eating plan.

How to Participate

If you want to start eating healthier, there are many ways to get involved in National Nutrition Month.

  • Find inspiration: If you are bored with your recipes, try out a new cookbook. Pinterest is also a great place to look to discover new healthy recipes.1
  • Add color: Put natural color on your plate such as bright greens from vegetables or reds from tangy fruit.1
  • Pack your lunch: According to Harvard Health Publishing, by packing your own lunch you can better control portion sizes.1
  • Meet with a Registered Dietician Nutritionist: They can provide you with a personalized meal plan that fits your lifestyle. 1
  • Physical activity: Find activities that you enjoy and be physically active most days of the week.
  • Keep it simple: Eating right does not have to be complicated.3
  • Select healthier options when eating away from home.3

Healthy Recipes

When we eat nourishing foods, we feel better. To celebrate National Nutrition Month, check out these 10 delicious healthy recipes: 10 Healthy Recipes To Celebrate National Nutrition Month | HuffPost Canada (huffingtonpost.ca)

Chronic Conditions and Nutrition

If you have a chronic condition, a carefully planned diet can make a difference. With certain diseases, what you eat may reduce symptoms. In other cases, diet can improve health. Although your diet might differ depending on your condition and lifestyle, there are three keys to a healthy eating plan that will work for diabetes, heart health, cancer prevention and weight management:

  • Eat meals and snacks regularly (at planned times).
  • Eat about the same amount of food at each meal or snack.
  • Choose healthful foods to support a healthy weight and heart.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. NATIONAL NUTRITION MONTH – March 2021 | National Today
  2. National Nutrition Month (eatright.org)
  3. National Nutrition Month Toolkit (eatright.org)

Meal Planning 101

Three container meals
Image Source: Ella Olsson/Unsplash

Is your schedule busier than usual with your kids going back to school? Are you struggling to prepare healthy meals because it feels like there’s not enough time in the day? Meal planning can help! Meal planning can help you from struggling to figure out what to cook every night along with helping you save money. You’ll also be more likely to eat out less and improve the health of both you and your family.

How to Choose your Recipes1

The most important aspect of meal planning is picking the recipes and getting everything prepped. Before you get started, be sure to consider:

  • Your Schedule: Are you planning for lunch or dinner? If dinner, how many nights will you want to make at home? You’ll need to know a general idea of how many meals you’ll want to prepare.
  • Cooking Recipes You Know: You’re much more likely to cook and eat recipes you’re familiar with. Start with building the habit and then work towards adding a new recipe or two each week.
  • Pick Recipes Based on Common Ingredients: Avoid wasted food and save money by reducing the number of ingredients you’ll need for your meals.

Get your Portions Right2

Creating healthy meals starts at the plate. That’s why the food pyramid has been replaced with a plate. As you see, half of your plate should be fruits and vegetables, preferably nonstarchy vegetables. Good choices include spinach, carrots, lettuce, cabbage, broccoli, cauliflower, tomatoes, cucumbers, beets and peppers. Grains fill another section. Choose brown rice, whole-wheat pasta or whole-wheat tortillas. Protein completes the plate. Healthy options include chicken or turkey without the skin, fish and other seafood, beans, soy, and lean cuts of beef and pork. Round out your meal with an 8-ounce glass of fat-free milk.

Questions?

Call the Tria Health Help Desk at 1.888.799.8742

Sources:

  1. https://www.thekitchn.com/the-beginners-guide-to-meal-planning-what-to-know-how-to-succeed-and-what-to-skip-242413
  2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/healthy-meals/sls-20076445?s=5

National Nutrition Month

Bowls of fruit and oatmeal
Image Source: Melissa Belanger/Unsplash

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses on the importance of making informed food choices and developing sound eating and physical activity habits.

How can you get involved?1

  • Choose foods and drinks that are good for your health.
  • Include a variety of healthful foods from all of the food groups on a regular basis.
  • Select healthier options when eating away from home.
  • Be mindful of portion sizes. Eat and drink the amount that’s right for you.
  • Keep it simple. Eating right doesn’t have to be complicated.
  • Make food safety part of your everyday routine.
  • Help to reduce food waste by considering the foods you have on hand before buying more at the store.
  • Find activities that you enjoy and be physically active most days of the week.

Looking for healthy recipes?

In honor of National Nutrition Month, Tria Health has assembled some of our favorite nutritional recipes:

Chronic Conditions and Nutrition

If you have a chronic condition, a carefully planned diet can make a difference. With certain diseases, what you eat may reduce symptoms. In other cases, diet can improve health. Although your diet might differ depending on your condition and lifestyle, there are three keys to a healthy eating plan that will work for diabetes, heart health, cancer prevention and weight management:

  • Eat meals and snacks regularly (at planned times).
  • Eat about the same amount of food at each meal or snack.
  • Choose healthful foods to support a healthy weight and heart.

Have any questions? Contact the Tria Health Help Desk at 1.888.799.8742.

Source:

  1. https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit