Under the Hard Hat

Tag: Health

  • Warm up on-site with these cozy cold-weather soup recipes

    Warm up on-site with these cozy cold-weather soup recipes

    As the colder months set in, finding hearty, comforting meals becomes a priority for workers looking to stay warm and satisfied—especially if you’re outside on a job site. Whether you’re a busy worker needing something quick yet filling or someone who loves to simmer flavors all day, cold-weather soup recipes like classic chicken noodle, spicy black bean, and creamy potato leek offer the perfect (and portable) solution. Packed with ingredients that nourish and warm from the inside out, these recipes will keep you cozy through the coldest work days—just make sure you have a good thermos!

    UTHH’s top cold-weather soup recipes to keep you warm on-site

    1. Classic chicken noodle soup

    Why we love it: Chicken noodle soup is a timeless comfort food perfect for those chilly nights when you need something warm and hearty. Tender chicken, savory broth, and filling egg noodles make it a go-to meal that offers a good balance of protein and carbs, along with gut-healthy broth. It’s the perfect option for anyone looking to stay cozy and satisfied after a long day.

    Plant-based option: For a vegan twist, swap the chicken for chickpeas or tofu and use vegetable broth. You’ll still get that comforting, savory flavor while keeping it plant-friendly.

    Pro tip: Cook the noodles separately and then add them to each bowl. This prevents the noodles from absorbing the broth and will prevent them from getting mushy if you have leftovers.

    2. Vegan butternut squash soup

    Why we love it: This creamy, dairy-free butternut squash soup is the perfect way to embrace the season’s flavors. The natural sweetness of roasted butternut squash delivers a rich, smooth, comforting, and satisfying texture. It’s a wholesome, plant-based option that feels indulgent, even without dairy.

    Healthier option: To give your soup a nutritional boost and add crunch, fiber, and healthy fats, sprinkle roasted pumpkin or sunflower seeds on top. For a gut-boost and additional flavor, swap the vegetable broth for homemade chicken bone broth. 

    3. Beef and barley soup

    Why we love it: This hearty beef and barley soup is the ultimate stick-to-your-ribs meal that provides the perfect carb-to-protein balance—perfect for staying full and satisfied on cold winter days. The tender chunks of beef, chewy barley, and rich, flavorful broth come together to create a well-balanced dish that’s as comforting as it is nutritious. It’s ideal for when you need something substantial and warm.

    Note: The recipe calls for cooked beef, but feel free to use any leftovers you have on hand, including leftover steak, roast beef, or even pot roast!

    4. Lentil soup with vegetables

    Why we love it: This vegan lentil soup is packed with nutrient-dense veggies and earthy lentils, creating a hearty yet light meal. It’s loaded with fiber, protein, and vitamins, making it filling and satisfying without weighing you down. Plus, it’s perfect for meal prep—you can make a big batch and enjoy it throughout the week.

    Healthier option: Add sweet potatoes for an extra nutritional boost. They’ll increase the fiber and vitamin A content.

    5. Creamy tomato basil soup

    Why we love it: This creamy tomato basil soup perfectly balances rich, ripe tomatoes and fragrant fresh basil blended into a smooth, velvety consistency. It’s a comforting classic that pairs beautifully with a grilled cheese sandwich, making it a go-to for those chilly days when you want something simple yet satisfying.

    Plant-based option: For a dairy-free version, substitute the cream with coconut milk or cashew cream to maintain the soup’s rich and creamy texture without animal products.

    Pro tip: This soup can easily be made in your slow cooker, so you’ll have a home-cooked meal after a long day on site.

    6. Spicy black bean soup

    Why we love it: This spicy black bean soup packs a flavorful punch with a blend of chipotle peppers, chili powder, and smoky spices. It’s rich in protein and fiber, making it filling and nutritious. The bold flavors and hearty, creamy texture make it the perfect, dairy-free meal when craving something with a bit of heat to warm you up on cold days. 

    Pro tip: If you want a less spicy soup, halve the chipotle peppers. Non-vegans can add a dollop of full-fat sour cream or Greek yogurt to the bowl to offset the heat.

    7. Chicken and wild rice soup

    Why we love it: Creamy and hearty, this chicken and wild rice soup offers a flavorful twist on the classic chicken noodle. The nutty, chewy texture of wild rice combined with tender chicken and a rich, creamy rosemary broth makes it the perfect comfort food for cold nights. It’s filling, flavorful, high in protein, and feels like a warm, satisfying hug in a bowl.

    8. Minestrone soup

    Why we love it: This classic Italian Minestrone is loaded with fresh vegetables, beans, and pasta, all simmered in a flavorful tomato broth. It’s perfect for a cold evening or hot lunch, offering warmth and nourishment. What makes minestrone great is its versatility—you can easily customize it with whatever vegetables or beans you have on hand, making it a pantry-friendly option.

    Plant-based option: To keep this delicious soup vegan, skip the Parmesan cheese or substitute a dairy-free alternative. If you’re in the mood for more protein, consider adding some Italian sausage.

    9. Roasted cauliflower soup

    Why we love it: Rich, creamy, and flavorful, this roasted cauliflower soup is a delightful surprise. The roasting process brings out the cauliflower’s natural sweetness, adding depth to the soup, while its smooth, velvety texture makes it feel indulgent. It’s a hearty, satisfying meal and a fantastic vegetarian option for chilly days.

    Healthier option: Choose low-sodium broth to reduce salt without sacrificing taste, and garnish with fresh herbs for an added flavor boost.

    10. French onion soup

    Why we love it: This classic French onion soup is the ultimate cozy meal. It features caramelized onions cooked to perfection in a rich, flavorful beef broth. Topped with crunchy bread and gooey melted cheese, it’s the kind of dish that warms you from the inside out, making it ideal for cold winter evenings. The deep, savory flavors make it a timeless favorite.

    Plant-based option: Swap the beef broth for vegetable broth and use dairy-free cheese to enjoy all the richness without the animal products.

    11. Creamy potato leek soup

    Why we love it: Simple yet flavorful, creamy potato leek soup epitomizes winter comfort food. With its velvety texture and the subtle sweetness of leeks, this soup is satisfying and soothing, making it the perfect choice for a chilly day. It’s a classic recipe that feels indulgent without being overly rich.

    Plant-based option: Use vegetable broth instead of chicken, swap out the butter for a plant-based version, and use coconut milk instead of heavy cream for a vegan-friendly soup that still delivers on taste.

    12. Tuscan white bean soup

    Why we love it: Tuscan white bean soup is a hearty, protein-packed dish perfect for cold weather. The white beans provide plenty of fiber and protein, while the rich broth is infused with garlic, thyme, and olive oil, giving it a savory, comforting depth. It’s simple yet satisfying, making it an excellent option for a cozy, nourishing lunch or dinner.

    Pro tip: To brighten up the dish and give it an extra burst of flavor, add a squeeze of fresh lemon juice just before serving.

    Now, we want to hear from you! Have you tried any recipes from our list, or do you have any tried-and-true favorites of your own? Let us know in the comments!

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  • Meal prep basics for construction workers

    Meal prep basics for construction workers

    Meal prep helps construction workers ensure nutrient needs are met to maintain energy, support good health, and improve work productivity. It is as simple as picking a few recipes, grocery shopping, cooking, and portioning your meals.

    The basics of meal prep

    Meal prepping is popular because it saves time. Having pre-prepared meals on hand reduces the likelihood of making poor food choices and ensures you’re eating—and eating healthy.

    Construction workers aren’t known for their top-notch nutrition thanks to early starting hours, long days, and, often, working through breaks.

    In most cases, workers don’t eat or grab something quick that can be scarfed down without thinking. Coffee trucks and fast food joints offer quick and easy food that offers energy and curbs hunger—at the expense of their health. 

    The alternative: Meal prep.

    Meal prepping ensures you have healthy meals ready when you need them. Best of all, what you prep can be tailored to your situation. 

    If you don’t have time to sit down with a fork and knife, there are options. If you’re constantly on the move and won’t get a break, there are options, too. It’s about committing to the process (and your long-term health) and taking the time to execute.

    Meal prepping is as simple as:

    1. Meal plan
    2. Grocery shop
    3. Ingredient prep
    4. Cook
    5. Portion

    Although it might sound labor-intensive, taking a few hours on Sunday can make your workweek a bit more efficient (and tasty). 

    Meal prep options

    Meal prepping is as individual as you—there are several ways to go about it, so choose the option that works best for you.

    Some of the most popular ways to meal-prep include:

    • Make-ahead meals: Full meals prepared and cooked in advance. These can be refrigerated or frozen and reheated for mealtimes. This is especially handy for dinners after a long workday.
    • Batch cooking involves making large batches of specific foods or recipes and then splitting them into individual portions to be refrigerated or frozen. This method can be great for lunches on busy days.
    • Individually portioned meals: Preparing fresh meals and portioning them into grab-and-go portions. Portioning meals is great for work lunches.
    • Ready-to-cook ingredients: If you don’t want to cook food in advance, prepping ingredients can help reduce cooking time. This option isn’t suitable for lunches but is good for dinners.

    The meal prep method that works best for you will depend on your individual circumstances and goals. Some people cook to relax, so prepping ingredients and cooking after work would be a suitable option. 

    If you want to streamline your morning, make-ahead breakfasts are a great option.

    Key takeaway: There are several ways to meal prep, and the type you choose will depend on your goals, schedule, and meal preferences. Some popular options include batch cooking to freeze meals, individually portioning meals, and preparing make-ahead meals. 

    How to meal prep

    If you’re used to grabbing lunch off the coffee truck or fasting through your workday, meal prepping might sound daunting—especially if you’re not a whiz in the kitchen. But meal prepping doesn’t have to be difficult or complicated. 

    When deciding what you want to meal prep, you can boil it down to a formula that will help simplify your options:

    • Basic: Protein + carb + healthy fat + vegetable
    • Low carb: Protein + healthy fat + vegetable + vegetable
    • Vegetarian: Legume + grain/carb + healthy fat + vegetable

    Once you’ve picked a formula, you can spice things up as you wish. Adding sauces, seasonings, and other flavor-boosters can take a bland meal to exciting without major calories. 

    What do you need?

    Whether you’re a weekend meal prep warrior or a total newbie, here are some essentials you may want to consider:

    • Glass containers with lids
    • Reusable resealable bags
    • Mason jars
    • Kitchen shears (these are great for cutting poultry quickly!)
    • Food scale
    • Knives (and a good knife sharpener)
    • Large-rimmed baking sheet
    • Slow cooker
    • Food processor
    • Silicone muffin liners

    A portable heated lunch box is also a great option. They’re relatively inexpensive and plug into a regular 120V wall outlet, making them ideal for heated meals on the go. Several brands, including Crock Pot, sell portable heated lunch boxes.

    Meal prep ideas

    Need some inspiration? Just type “meal prep ideas” into your internet browser search engine, and you’ll return thousands of meal ideas. 

    Here are a few to get you started for on-the-go breakfasts and lunches:

    Breakfast

    Lunch

    Hard-boiled eggs, nitrate-free (and clean) meat sticks, cheese, nuts and seeds, and fruits/vegetables can also make for easy, on-the-go snacks to curb hunger and sustain you if you can’t eat a full meal.

    When searching for meal prep recipes, look for ones with a good amount of protein and healthy fat—a carb-heavy meal on the job will give you energy (eventually), but it’s likely to slow you down in the meantime. A protein + healthy fat meal offers sustenance and energy without needing a nap.

    7 Steps for successful meal prep

    Here’s our step-by-step guide to streamline your weekly meal prep:

    1. Select your meal prep method: You can meal prep using a single method or a combination of methods. Choose this based on your circumstances and goals. 
    2. Stick to a schedule: Meal planning on a workday likely isn’t feasible, so pick a day on the weekend and commit to planning and prepping your meals for the week.
    3. Pick your meal number: If you’re out of the house early, you’ll probably want to plan for breakfasts and lunches on the go. Unless you’re working late, dinners can be done at home.
    4. Choose your recipes: Watch for variety and preparation methods. When starting, stick to a couple of simple recipes and repeat them throughout the week.
    5. Reduce grocery shopping time: Make a grocery list organized by grocery store departments or shop for groceries online.
    6. Batch cook to save kitchen time: Choose which meals to cook first based on their cooking times.
    7. Portion your meals: Once cool, portion your meals into appropriate containers. They can be refrigerated if you plan to eat within 3-4 days. If more than four days, pop them in the freezer (but be sure to thaw them the night before you need them!).

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  • Back to basics: How skilled laborers can avoid these common health issues

    Back to basics: How skilled laborers can avoid these common health issues

    As the seasons change, maintaining good health is critical to staying active and avoiding common illnesses. Natural remedies can help boost the immune system and prevent basic health issues like colds, headaches, and sore muscles. From elderberry and honey for sore throats to ginger and menthol for congestion, these natural options can offer effective relief and strengthen your immune system.

    If you’re interested in a specific condition, here’s what you’ll find in this article (feel free to skip directly down to that section):

    • Sore throat/cough
    • Congestion
    • Headaches
    • Stuff/sore muscles
    • Weakened immunity
    • Fever/chills
    • Fatigue
    • Gastrointestinal distress 

    Sore throat/cough

    • Saline rinse: Gargling with saltwater can ease a sore throat by reducing inflammation and clearing mucus. The salt draws moisture from the swollen tissues in the throat, which helps to relieve the discomfort. In addition, the saline solution has mild antiseptic properties that help flush out bacteria and allergens from the throat, speeding up recovery.
    • Thyme: This herb contains thymol, which has potent antimicrobial and antioxidant properties. Thyme is particularly helpful in soothing a sore throat and calming coughs caused by colds or respiratory infections. Research shows that thyme can reduce coughing spasms and improve airflow in the lungs, making it especially beneficial for dry, persistent coughs.
    • Zinc: Zinc is an essential mineral that is key to immune function. Studies show that taking zinc lozenges or supplements within 24 hours of the onset of cold symptoms, including a sore throat or cough, can shorten the duration of cold symptoms. Zinc works by inhibiting the replication of viruses, giving the body a better chance to recover quickly.
    • Elderberry: Elderberries are packed with antioxidants, like anthocyanins, that support immune function and help alleviate cold and flu symptoms. They can also reduce the severity and duration of respiratory symptoms, including throat pain and coughing. Elderberry is often taken as a syrup or supplement during cold and flu season to strengthen the immune system.
      • Pro tip: Making your own elderberry syrup is super simple and only requires a few key ingredients—elderberries, raw honey, cinnamon, cloves, and ginger.
    • Honey: Honey is a natural demulcent, meaning it forms a protective coating in the throat, which helps to soothe irritation and reduce coughing. It also contains antimicrobial properties that can help fight infections. Several studies suggest that honey is as effective as over-the-counter cough suppressants for reducing nighttime cough in children and adults. For maximum benefits, use raw honey.
    • Echinacea: Echinacea is widely used for its immune-boosting effects. Taking echinacea at the first sign of illness can help reduce the duration of cold symptoms, including a sore throat and cough. It works by increasing the activity of immune cells, allowing the body to fight off infections faster.

    Congestion

    • Capsaicin: The active compound in chili peppers, capsaicin, can help clear nasal congestion by thinning mucus and reducing inflammation in the airways. When consumed, capsaicin stimulates secretions that can help clear mucus from the nasal passages, relieving stuffy noses. It’s also known to improve sinus drainage and ease breathing.
    • Herbal teas: Teas like peppermint and eucalyptus contain natural compounds that help reduce inflammation and soothe the respiratory tract. Peppermint, in particular, contains menthol, which acts as a natural decongestant by relaxing the muscles in the airways and opening up the nasal passages. Drinking these teas can ease congestion and provide relief from sinus pressure.
    • Menthol: This naturally occurring compound, found in peppermint and other plants, is often used in vapor rubs and lozenges to relieve nasal congestion. Menthol triggers cold receptors in the nasal passages, creating a cooling sensation that makes breathing easier. While it doesn’t directly clear mucus, the soothing effect can help reduce the discomfort of a stuffy nose.
    • Vitamin C: Known for boosting the immune system, vitamin C can help the body recover from respiratory infections that cause nasal congestion. Studies have shown that high doses of vitamin C can reduce the severity and duration of colds, which helps reduce nasal congestion faster by supporting immune function and reducing inflammation in the nasal passages.
    • Ginger: Ginger contains gingerol, a bioactive compound with anti-inflammatory properties that can help reduce swelling in the nasal passages and improve mucus drainage. It’s also known for soothing irritation in the throat and respiratory tract, making breathing easier and reducing congestion.
    • Steam inhalation: Inhaling steam can help loosen mucus in the nasal passages, making it easier to expel. The moisture in the steam helps hydrate the mucous membranes, which are often dry and irritated during a cold, facilitating easier breathing. Adding essential oils like eucalyptus to the steam can further enhance its congestion-relieving effects.

    Headaches

    • B vitamins: B vitamins, specifically B2 (riboflavin) and B12, play a role in reducing headaches and migraines through various pathways, which may include modulating homocysteine levels and vascular function. Riboflavin has been found to decrease the frequency of migraines by improving energy metabolism in the brain. Vitamin B12, on the other hand, supports overall nervous system health, which can help reduce tension headaches and fatigue-related headaches.
    • Electrolytes: Dehydration is a common cause of headaches, and replenishing electrolytes helps rehydrate the body, easing headache symptoms. Electrolytes, such as sodium, potassium, and magnesium, help regulate fluid balance in the body, which is critical for proper brain function and reducing headache severity.
    • Magnesium: Magnesium deficiency has been linked to migraines and tension headaches. This essential mineral helps relax blood vessels and reduce inflammation, which are key factors in preventing and relieving headaches. Studies suggest that magnesium supplements can be particularly effective for those who suffer from frequent migraines.
    • Peppermint oil: Applying peppermint oil to the temples has been shown to relieve headaches, especially tension headaches. The menthol in peppermint oil provides a cooling sensation that increases blood flow and reduces muscle tension in the head and neck. It’s an easy, natural remedy that works quickly to alleviate pain.
    • Omega-3s: Omega-3 fatty acids have anti-inflammatory properties that can help reduce the frequency and intensity of headaches. These healthy fats, found in fish like salmon and supplements like fish oil, reduce inflammation in blood vessels and improve brain function, which can prevent migraines and tension headaches.
    • CoQ10: Coenzyme Q10 (CoQ10) is an antioxidant that helps the body produce energy at the cellular level. Several studies suggest that taking CoQ10 supplements can reduce the frequency of migraines by supporting mitochondrial function in brain cells, which is crucial for reducing oxidative stress and inflammation that contribute to headaches.
    • Proper hydration: Staying hydrated is one of the simplest ways to prevent and treat headaches, particularly those caused by dehydration. Water helps maintain blood flow to the brain and prevents the body from triggering headache-related stress signals.

    Stiff/sore muscles

    • Tart cherry juice: Tart cherry juice contains antioxidants and anti-inflammatory compounds like anthocyanins that help reduce muscle inflammation and soreness after exercise. Drinking tart cherry juice can speed up recovery and reduce muscle pain, making it a popular choice for athletes or people with manual labor jobs.
    • Omega-3s: Omega-3 fatty acids, found in fish like salmon and sardines, are known for their anti-inflammatory benefits, which can help relieve muscle stiffness and soreness. These healthy fats reduce inflammation in muscles and joints, allowing quicker recovery after physical activity.
    • CBD: Cannabidiol (CBD) is widely recognized for its pain-relieving properties. It interacts with the body’s endocannabinoid system to reduce pain and inflammation, making it an effective remedy for sore muscles after strenuous activity. Many people use CBD topicals, oils, or balms to target localized pain in muscles. 
    • Magnesium: This mineral is essential for muscle function, helping to relax tight muscles and prevent cramping. Taking magnesium supplements or using magnesium-rich topical creams or oil can reduce muscle tension, stiffness, and soreness after exercise.
    • Turmeric: Curcumin, the active compound in turmeric, has strong anti-inflammatory properties that can help reduce muscle pain and stiffness. It works by inhibiting inflammatory molecules in the body, making it a great natural remedy for sore muscles caused by overexertion.
    • Collagen: Collagen supplements support joint and muscle recovery, reducing soreness and improving flexibility. Collagen is a key protein in connective tissue, and consuming it helps repair muscle damage and improve post-exercise recovery time.
    • Heat: Applying heat through warm baths, saunas, or heating pads helps relax tight muscles and increase blood flow to the affected area, promoting faster healing. Heat therapy is especially useful for easing muscle soreness after a workout or physical activity.

    Weakened immunity

    • Echinacea: Echinacea is known for its immune-supporting benefits, thanks to active compounds like alkamides, flavonoids, and polysaccharides. These compounds help increase the production of white blood cells, which play a crucial role in fighting off infections. Echinacea is particularly effective when taken at the onset of illness, as it can enhance immune activity and reduce the severity of colds and respiratory infections.
    • Curcumin: The primary bioactive compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties that help boost the immune system. Curcumin reduces the activity of inflammatory molecules like cytokines and supports immune cells in detecting and eliminating pathogens. Regular consumption of curcumin, either through food or supplements, can also help reduce chronic inflammation, which weakens immune function over time.
    • Quercetin: Quercetin is a flavonoid found in foods like apples, onions, and berries and is known for its antioxidant and anti-inflammatory properties. It helps modulate the immune response by enhancing the function of immune cells such as T-cells and macrophages. Quercetin has also been shown to reduce the production of histamine and other allergic and inflammatory substances, which can help the body respond to infections without causing excessive inflammation.
    • Electrolytes: Staying hydrated is essential for a well-functioning immune system, and electrolytes help maintain the body’s hydration levels. Electrolytes like sodium, potassium, and magnesium regulate fluid balance, ensuring immune cells travel effectively through the bloodstream to fight infections. Proper hydration also helps maintain the mucous membranes that act as the body’s first line of defense against pathogens.
    • Greens powders: These powders, typically made from a blend of nutrient-dense vegetables, herbs, and algae, provide a concentrated dose of vitamins, minerals, and antioxidants that support overall immune health. Key nutrients in green powders, like vitamin C, vitamin A, and zinc, are essential for the development and function of immune cells. Regular consumption of green powders can fill nutritional gaps in the diet, helping the body defend against illness.
    • Zinc: Zinc is an essential mineral for immune function, playing a vital role in developing immune cells like neutrophils and T-cells. It also helps regulate inflammation and protect the body from oxidative stress. Studies show that taking zinc supplements can reduce the severity and duration of cold symptoms by inhibiting viral replication and supporting the immune response.
    • Medicinal mushrooms: Mushrooms like reishi, maitake, and shiitake contain polysaccharides and beta-glucans, which are known for their immune-modulating effects. These compounds stimulate the production of cytokines and enhance the activity of immune cells such as natural killer cells and macrophages. Regularly consuming medicinal mushrooms can help strengthen the immune system and reduce the risk of infections.

    Fever/chills

    • Ginseng: Ginseng, particularly Panax ginseng, is known for its ability to reduce fever and improve energy levels. It contains ginsenosides, which help modulate immune function and reduce inflammation, making it easier for the body to fight infections. Ginseng also helps regulate body temperature, which can be useful in managing fever during illness.
    • Melatonin: Melatonin is a hormone that regulates sleep-wake cycles and supports immune function. Quality sleep is essential for recovery from illness, and melatonin helps ensure the body can rest and repair. Studies suggest that melatonin can also help reduce fever by modulating the body’s inflammatory response during infections.
    • Garlic: Garlic contains allicin, a compound with strong antimicrobial and immune-boosting properties. Allicin helps the body fight off bacteria and viruses that can cause fever and other symptoms of illness. Consuming garlic regularly, fresh or in supplement form, has been shown to reduce the frequency and severity of colds and other respiratory infections.
    • Holy basil: This herb, known as tulsi, has powerful anti-inflammatory and antimicrobial properties. Holy basil helps reduce fever by promoting sweating and detoxification, allowing the body to cool down naturally. It also supports the immune system by boosting the production of antibodies, helping the body fight off infections more effectively.
    • Elderberry: Elderberry is rich in flavonoids, which help reduce inflammation and boost the immune system. Research suggests that elderberry can shorten the duration of colds and flu, reducing fever and other symptoms by increasing cytokine production and supporting the immune response. Elderberry’s antioxidant content also helps the body recover faster.
    • Rest: Rest is one of the most effective ways to recover from a fever or illness. When the body is fighting off an infection, it diverts energy to the immune system, and rest allows it to do so more efficiently. Adequate sleep and relaxation give the body time to repair tissues, produce immune cells, and regulate body temperature, supporting recovery from fever and chills.

    Fatigue

    • Green tea: Green tea contains caffeine and L-theanine, both of which help increase energy levels and mental clarity. The antioxidants in green tea, particularly catechins, also support cellular function, helping the body manage oxidative stress and fatigue. The combination of moderate caffeine and calming L-theanine makes green tea an effective natural remedy for boosting energy without causing jitters.
    • Iron: Iron is critical for oxygen transport in the blood, and a deficiency can lead to fatigue and low energy. Supplementing with iron can help increase red blood cell production, improving oxygen delivery to tissues and organs and alleviating tiredness. Those with anemia or low iron levels often experience a significant boost in energy after addressing this deficiency.
    • Vitamin D: Low vitamin D levels are associated with fatigue and low energy. This vitamin helps regulate calcium levels and support muscle function, which is important for maintaining energy levels. Vitamin D also plays a role in immune health, which can help reduce fatigue related to chronic illness or inflammation.
    • Vitamin B12: B12 is essential for energy production at the cellular level. It helps convert food into usable energy, and a deficiency can lead to fatigue and lethargy. Taking B12 supplements or eating foods rich in this vitamin can improve energy levels and reduce symptoms of tiredness, especially in deficient individuals.
    • Ashwagandha: Ashwagandha is an adaptogen that helps the body manage stress, which can contribute to chronic fatigue. By regulating cortisol levels, ashwagandha helps improve energy levels and reduce feelings of burnout. It’s particularly useful for people dealing with stress-related fatigue or adrenal fatigue.
    • Balanced diet: A nutrient-dense diet provides the body with the essential vitamins, minerals, and macronutrients for energy production. Foods rich in complex carbohydrates, healthy fats, and proteins help sustain energy levels throughout the day. A balanced diet also supports overall health, reducing the likelihood of fatigue caused by nutritional deficiencies.
    • Exercise: Regular physical activity improves circulation, oxygen delivery, and mitochondrial function, all of which help combat fatigue. Exercise also releases endorphins, which can boost mood and energy levels, making it an effective natural remedy for both physical and mental tiredness.

    GI distress

    • Digestive enzymes: These enzymes, such as amylase, protease, and lipase, help break down food into smaller components, making it easier for the body to absorb nutrients. Supplementing with digestive enzymes can ease symptoms of indigestion, bloating, and gas by supporting proper digestion, particularly for those with enzyme deficiencies.
    • Pre- and probiotics: Probiotics contain beneficial bacteria that promote gut health by balancing the microbiome, while prebiotics are fibers that feed these good bacteria. Together, they help maintain digestive health, ease symptoms of GI distress, and improve conditions like irritable bowel syndrome (IBS). A balanced gut microbiome also supports a more robust immune system.
    • Psyllium husk: Psyllium husk is a naturally soluble fiber that supports digestive health by improving regularity and preventing constipation. It absorbs water in the gut, helping to form bulkier stools and promoting smoother bowel movements. Psyllium husk is also beneficial for maintaining healthy cholesterol levels and supporting gut bacteria.

    The importance of being proactive

    As the seasons change, prioritizing your health becomes even more essential. Cooler weather, shorter days, and the stress of seasonal transitions can weaken the immune system, making it easier to fall ill. Taking proactive steps to support your health, such as incorporating natural remedies into your daily routine, can help prevent common issues like colds, fatigue, and muscle soreness.

    To protect your health, start by boosting your immune system with supplements like zinc, elderberry, and medicinal mushrooms. These can help your body fend off seasonal illnesses before they take hold. For everyday concerns like sore throats or headaches, natural options like honey, peppermint oil, and magnesium can offer relief without relying on over-the-counter medications.

    Additionally, it’s important to stay hydrated and maintain a balanced diet rich in essential nutrients like omega-3s, vitamin D, and antioxidants. Regular exercise and proper sleep also play a critical role in keeping your body resilient to seasonal stressors.

    Bottom line

    You can keep your health in check by making small adjustments—such as sipping herbal teas for congestion, using turmeric for muscle soreness, or taking vitamin C to fend off colds. These natural options are effective and promote overall wellness, helping you feel your best as the weather changes.

  • Shake it up: Smoothie and protein shake recipes for busy construction professionals

    Shake it up: Smoothie and protein shake recipes for busy construction professionals

    Whether you’re working through lunch or just need a boost in your break, smoothies and protein shakes offer a convenient and delicious way to incorporate essential nutrients into your diet. For the perfect smoothie or shake, follow this simple formula: base + fruits/veggies + protein + extras. 

    The simplest recipe for the perfect smoothie or protein shake

    Creating the perfect smoothie or shake is all about finding the right balance of ingredients. Here’s a basic formula to get you started:

    1. Base: Start with 1-2 cups of your preferred liquid. Try water, milk (dairy or plant-based),  juice, or even iced coffee for some extra pizazz.
    2. Fruits/veggies: Add 1-2 cups of fruits or vegetables. Popular choices are bananas, berries, spinach, and kale. Greens powders are also a great option to maximize nutrient intake.
    3. Protein: To make your smoothie more filling, include a source of protein. You can use protein powder, Greek yogurt, or nut butter.
    4. Extras: Enhance the flavor and nutrition with extras like honey, chia seeds, flaxseeds, or a splash of vanilla extract.

    10 of the best smoothie and protein shake recipes that’ll power you through your day

    The possibilities for smoothies and shakes are endless—that’s the best part about them. We’ve curated a list of the best smoothie and protein shake recipes that are delicious, easy to make, and packed with nutrients to keep you going through long hours on the job. 

    1. Green power smoothie

    If you can get over the green look of a smoothie, it’s one of the best ways to incorporate vegetables into your diet. This Green Power Smoothie offers an ultra-refreshing blend of spinach, orange, banana, and Greek yogurt for an extra boost of protein. It’s rich in vitamins and minerals—perfect for a morning boost. 

    Pro tip: Don’t be scared to change up the recipe! If you’re not a fan of orange, swap it out for some antioxidant-rich berries. Or, if you want to double your protein, throw in a scoop of your favorite protein powder. The more creative you are, the more your taste buds enjoy (and smoothies are pretty forgiving). 

    2. Berry blast protein shake

    A sweet and tangy mix of mixed berries, vanilla yogurt (we recommend Greek yogurt for extra protein), and a dash of wheat germ (added fiber) makes this Berry Blast Protein Shake the perfect start to your day. It offers a delicious way to enjoy antioxidants and protein. 

    3. Tropical mango smoothie

    Transport yourself to a tropical paradise with this blend of mango, pineapple, almond milk (try coconut water for a more tropical flavor), and a dose of flax seeds. This Tropical Mango Smoothie is a hydrating and refreshing option, ideal for a hot day. If you’re a thick-shake lover like us, try adding protein-packed Greek yogurt and a scoop of vanilla protein to kick it up. 

    4. Peanut butter banana smoothie

    What’s better than the classic combo of PB&B—it reminds us of childhood. This Peanut Butter Banana Smoothie is a creamy, dreamy, and satisfying smoothie made with, you guessed it, banana, peanut butter, and whole rolled oats for the perfect mid-day or post-work boost. The peanut butter provides a good dose of healthy fats and protein, while the oats offer slow-releasing complex carbs and fiber. Toss in a scoop of your favorite protein powder, and you’ve got yourself a perfectly balanced shake to curb your hunger and balance blood sugar.

    5. Chocolate avocado smoothie

    Indulge in a rich, chocolatey smoothie with the added benefits of avocado for a creamy texture and heart-healthy fats. Raw cacao (we recommend using this) is a nutrient powerhouse in and of itself—it’s one of the highest sources of plant-based iron, is chock-full of magnesium, offers more calcium than cow’s milk, and boosts levels of certain chemicals that can elevate mood and reduce symptoms of depression. This Chocolate Avocado Smoothie is so decadent you’ll forget it’s also exceptionally nutritious!

    6. Citrus sunshine shake

    Brighten your day with a fresh, zesty mix of clementines, fresh ginger, coconut water, and a touch of turmeric for an anti-inflammatory kick. This Citrus Sunshine Shake is a vibrant and health-boosting option for workers looking to boost their immune systems with a whack of vitamin C. Whether you’re in the thick of winter and dodging cold and flu season or just need a hydration kick on a hot summer day, nothing says tartfully delicious like citrus.

    7. Superfood berry green smoothie

    Combine the benefits of superfoods in a delicious and easy-to-make recipe with berries, citrus, and greens, plus a scoop of protein powder for a perfectly balanced on-the-go meal in a cup. This superfood berry green smoothie provides important nutrients like fiber, folate, iron, and vitamin C with a sweet, creamy rich flavor. It’s perfect for a quick breakfast or post-work snack. 

    8. Vanilla almond protein smoothie

    This smooth and creamy Vanilla Almond Protein Shake is made with a rich combination of almond milk, vanilla protein powder, and a handful of almonds for an extra punch of protein and healthy fats. This shake is perfect for a post-workout treat or a quick, satiating breakfast.

    9. Strawberry banana smoothie

    You can’t go wrong with the classic blend of strawberries and bananas with Greek yogurt for added creaminess and protein in this Strawberry Banana Smoothie. If you have a sweet tooth, we recommend adding a touch of honey. This smoothie is a favorite for its delicious taste and nutritional benefits.

    Pro tip: Toss in a scoop of your favorite vanilla protein powder for some extra oomph—vanilla lends itself perfectly to the flavors in this smoothie!

    10. Mocha protein shake

    For coffee lovers, this Mocha Protein Shake combines cold brew coffee, chocolate protein powder, and a splash of milk for a rich, energizing drink perfect for a morning boost or a pre-workout pick-me-up. If you’re sensitive to caffeine but don’t want to compromise in flavor, swap out the caffeinated brew for decaf or throw in a fiber boost from chia seeds, flax, or wheat germ to slow the effects of caffeine.

    Pro smoothie tips:

    • Not a fan of kale? Neither are we! Add a banana to green-heavy smoothies for a more palatable treat.
    • Adding more protein or rolled oats to your shakes will keep you fuller, longer. 
    • Mix it up! Drinking the same smoothie every day will almost guarantee you’ll get bored. Try new flavor combinations and experiment with different ingredients.
    • Using frozen fruits and vegetables not only keeps your shake cold and refreshing but also improves the texture.
    • Pre-portioning your smoothie ingredients into freezer bags will save you time in the morning. Just dump the contents into the blender, add your liquid, and blend!
    • Add a teaspoon of “superfoods” like spirulina, matcha, or maca powder to give your smoothie an extra nutritional punch.
    • Instead of using refined sugars, sweeten your smoothie naturally with dates, honey, or a splash of 100% pure maple syrup.
    • Like all tools, a high-quality blender can make a big difference in the texture of your smoothie, ensuring everything is well-blended and silky smooth.
    • Spices like cinnamon, nutmeg, or ginger can add a flavorful kick to your shake without extra calories.

    Convenience in a cup

    Smoothies and shakes offer a quick and easy way to get a nutrient-rich meal, making them ideal for anyone with a busy schedule. Whether you’re rushing out the door in the morning or need a midday boost, these drinks provide a convenient solution for maintaining a healthy diet.

    For workers on-the-go, smoothies and shakes are a lifesaver. They allow you to cram a variety of essential nutrients into a single cup, ensuring you get the vitamins, minerals, and protein your body needs to function at its best. Instead of skipping meals or resorting to unhealthy fast food options, you can blend up a smoothie or shake in minutes and take it wherever you go. This convenience makes it easier to stick to your health goals, even when life gets hectic. If you try any of these recipes or have a favorite of your own, we’d love to hear from you!

    Drop a comment below or tag us on social media (@underthehardhatofficial) with your favorite smoothie or shake recipes. Let’s share the smoothie love!

    Like this and want more? Subscribe to our weekly newsletter and follow us on social media for more tips and recipes on nutrition for construction professionals.

  • Unlocking gut health for contractors: From mood to immunity

    Unlocking gut health for contractors: From mood to immunity

    Your gut does more than handle digestion—it also affects your mood, energy, and immune system. Keeping your gut healthy with a colorful diet, probiotics, and reducing sugar intake can boost your body and mind, improving everything from mental clarity to overall well-being.

    The gut and brain work in harmony

    Your gut and brain are in constant communication. It might sound surprising, but the vagus nerve, sometimes referred to as the “superhighway,” connects these two vital parts of your body. This connection, known as the gut-brain axis, is significant in your overall well-being.

    When your gut is healthy, it sends positive signals to the brain, helping to regulate everything from mood to stress levels. On the flip side, an unhealthy gut can contribute to feelings of anxiety, brain fog, and even depression. That’s why keeping your gut in check isn’t just about digestion—it can also boost your mental health, improve your focus, and help you handle stress better. By nurturing your gut, you’re also giving your brain extra support!

    Gut microbes affect health outcomes

    Your gut is home to trillions of tiny organisms called microbes, and believe it or not, their presence—or lack thereof—can play a major role in your health. The balance of these microbes, known as your gut microbiome, can influence everything from digestion to mental health. When things are out of balance, it can lead to more than just an upset stomach.

    Studies have shown that disruptions in the gut microbiome are linked to mental health conditions like schizophrenia and depression. A healthy gut can promote better brain function, while an imbalanced microbiome may contribute to anxiety, mood swings, and even serious conditions.

    Gut health also impacts your immune system and inflammation levels. A robust microbiome helps your body fight illness, while an unhealthy gut can lead to increased inflammation, which is tied to various health issues, from joint pain to chronic diseases. So, keeping those gut microbes happy can make a world of difference for your overall health.

    Diet is critical for gut health

    What you eat has a significant impact on your gut health. Your diet shapes the balance of microbes in your gut, helping them thrive or causing imbalances that can lead to health issues. By making mindful choices about what you eat, you can support a healthy gut microbiome and, in turn, improve your overall well-being.

    1. Increase plant-based foods

    One of the best things you can do for your gut is to load up on plant-based foods. Vegetables, fruits, legumes, and whole grains are rich in fiber, a favorite food for good bacteria in your gut. When these microbes break down fiber, they produce short-chain fatty acids, which promote gut health, reduce inflammation, and even support your immune system.

    A diet packed with fiber-rich plant foods helps your gut stay balanced, which leads to better digestion, more energy, and even a brighter mood. So, the next time you build your plate, prioritize plants!

    2. Supplement with probiotics and prebiotics

    Probiotics and prebiotics are like your gut’s best friends. Probiotics are live, beneficial bacteria that help keep your gut balanced, while prebiotics are the food these bacteria need to thrive. Together, they create a strong foundation for a healthy gut.

    Probiotics are found in foods like yogurt, kefir, sauerkraut, and other fermented goodies. They introduce more good bacteria into your gut, helping to maintain balance and fend off harmful bacteria that can cause problems. Prebiotics, on the other hand, come from fiber-rich foods like garlic, onions, bananas, and oats. These feed the good bacteria already in your gut, encouraging them to multiply and do their job even better.

    Incorporating probiotics and prebiotics into your diet is a powerful way to support your gut health. Think of it as giving your gut a steady supply of reinforcements, keeping everything in check, and helping you feel your best!

    3. More color, more variety

    When it comes to gut health, variety really is the spice of life! Eating a wide range of colorful fruits and vegetables is one of the simplest and most effective ways to boost your gut microbiome. Each color represents different nutrients, antioxidants, and vitamins your body and gut need to thrive.

    Think of it this way: the more diverse your diet, the more you feed a broad range of beneficial bacteria in your gut. Red bell peppers, leafy greens, blueberries, carrots—each brings different nutrients to the table, supporting your gut in unique ways. Plus, eating a rainbow of fruits and veggies helps ensure you’re getting a variety of fiber, which is key to keeping your gut microbes happy and healthy.

    4. Minimize sweets and sugar

    While the occasional sweet treat is fine, too much sugar can wreak havoc on your gut health. A diet high in sugar feeds the harmful bacteria and yeast in your gut, which can lead to an imbalance in your microbiome. This imbalance, known as dysbiosis, can contribute to issues like bloating, digestive problems, inflammation, and even mood swings.

    Cutting back on sugar can help restore balance in your gut, allowing the good bacteria to thrive and do their job properly. Instead of reaching for sugary snacks, try healthier alternatives like fruits or nuts. Not only will this benefit your gut, but it can also help regulate energy levels and improve overall health. The less sugar your gut has to deal with, the happier and healthier it will be.

    It’s not all about diet

    While diet plays a significant role in gut health, it’s not the only factor. Your lifestyle choices can have just as important an impact on the balance of bacteria in your gut. Here are a few essential habits that can support a healthy microbiome:

    • Stress Management: Chronic stress can increase cortisol levels, a hormone that negatively affects gut health. Stress disrupts the balance of gut bacteria, leading to digestive issues and inflammation. Finding ways to manage stress—whether through meditation, yoga, or deep breathing—can help keep your gut happy and balanced.
    • Prioritize Sleep: A lack of sleep can throw off the natural rhythms of your gut microbiome. Prioritizing a full night’s rest helps your gut bacteria function properly, supporting everything from digestion to immune function. Aim for 7-9 hours of quality sleep to give your gut the downtime it needs to stay healthy.
    • Regular Exercise: Movement isn’t just good for your muscles; it also boosts the health of your gut. Regular exercise encourages the growth of beneficial bacteria, improving digestion and reducing inflammation. Whether walking, biking, or hitting the gym, keeping active is a simple way to support your gut health.

    By taking care of your overall mental and physical well—being, you’re giving your gut the best possible environment to thrive.

    Bottom line

    Gut health is crucial to overall well-being, impacting everything from digestion and immunity to mood and mental clarity. You can support a thriving gut microbiome by focusing on a balanced diet rich in fiber, probiotics, and colorful plant-based foods and adopting healthy lifestyle habits like stress management, quality sleep, and regular exercise. The healthier your gut, the better you’ll feel physically and mentally!

  • 9 best leg stretches for construction pros with tight leg muscles

    9 best leg stretches for construction pros with tight leg muscles

    Stretching is one of the simplest and most effective ways to prepare your body for a tough day on the job. It not only limbers you up to increase performance and productivity, but it also reduces the risk of injury. Try leg stretches like the standing hamstring stretch, pigeon stretch, or kneeling hip flexor stretch to relieve muscle stiffness.

    There are two types of stretches

    Stretching comes in two different forms: dynamic and static. Dynamic stretches are more functional in nature, mimicking the movement of an activity, whereas static stretches hold the stretch to reduce muscle tension. Both play a vital role in your muscle’s health and recovery from workouts or physical activity.

    Static stretches

    Static stretches require holding the stretch in place for a set time to allow your muscles to loosen up, increasing flexibility and range of motion. Increasing flexibility can improve agility, speed, and muscle strength to enhance performance. Static stretches are typically done after a workout or heavy physical activity to help reduce stiffness, pain, and muscle stress. They’re also great for increasing circulation to help muscles recover faster and more efficiently.

    Dynamic stretches

    Dynamic stretches warm up muscles, ligaments, and other soft tissues while also putting joints through a full range of motion. They are used before a workout or physical activity to improve performance and reduce the risk of injury.

    9 best stretches for tight leg muscles 

    While stretching, you should feel a mild pulling sensation, never discomfort or pain. If you feel pain, stop immediately. Stretching consistently will offer the best results.  

    1. Quad stretch

    Target muscles: Quadriceps

    Stand with your side towards a wall, placing your hand on the wall for balance. Hold your outside foot with your outside hand lifting your foot toward your butt, keeping thighs and knees together and in line. Pull your heel as close as possible until you feel a gentle stretch in front of the thigh. Hold for 30 seconds and repeat on the other side.

    2. Pretzel stretch

    Target muscles: Obliques

    While laying on your left side, have your arm fully extended along the floor and your head resting on your arm. Bend your right knee toward your chest as far as possible, then bring it to the opposite side of your body toward the floor. Bend your left knee and grab your left foot with your right hand while trying to keep your shoulder blades pressed to the floor. Turn your head, looking over your right shoulder for more of a spinal twist. Hold for 30 seconds, repeat on the opposite side.

    3. Standing hamstring stretch

    Target muscles: Hamstrings

    While standing, cross your right foot in front of your left. Slowly bend forward and lower your forehead to your right knee, keeping both knees as straight as possible (a slight bend at the knees is fine). Hold this position for 15-30 seconds. Relax, then repeat the stretch on the other side, crossing your left foot in front of your right.

    4. Pigeon stretch

    Target muscles: Glutes and back of hip muscles

    Start on all fours with your hands under your shoulders and knees under your hips. Swing your right leg in front of your body until it sits perpendicular in front of you. With your left leg fully extended behind you, sit your glutes down to the floor as far as you can until you feel a stretch. Your right foot should be near your left wrist, and your right knee should be near your right wrist. If comfortable, lower your head to the floor. Hold the stretch for 30-60 seconds. Release and repeat on the other side.

    5. Achilles opener

    Target muscles: Hamstrings and Achilles

    Stand in front of a wall (about 1-2 feet back) with your feet hip-width apart, spine neutral, and head facing forward. Step your right leg about a foot forward and bend your knee slightly. With your hands on the wall in front of you, lean into your right leg while keeping your left heel glued to the ground. Hold for 30 seconds, then switch and repeat on the other side. 

    6. Lumbar rotations

    Target muscles: Lower Back and obliques

    Lie on your back with your knees bent, feet flat on the floor, and arms extended to your sides. Raise your knees to your chest, keeping them bent and glued together. Slowly lower them to the right side of your body, ensuring your shoulders stay on the floor until you feel a stretch in the lower back and obliques. Hold for 10-30 seconds and repeat on the other side.

    7. Kneeling hip flexor stretch

    Target muscles: Hip flexors

    Start by kneeling on both knees. With your right foot, step forward until both legs are at a 90-degree angle. With your back straight, slowly push your hips forward and lean into your right leg, pushing your knee forward until you feel a stretch in the upper thigh of the back leg and hip. Hold for 15-30 seconds, then repeat with the other leg.

    8. Figure 4

    Target muscles: Hips, glutes and piriformis

    Lie on your back with your feet flat on the floor. Cross your right ankle over your left knee, flexing your right foot. Reach your right hand through the center of your legs and interlace your fingers behind your left thigh. Pull the left knee towards your chest using your arms, pausing when feeling a stretch in your right glute and hip. Hold the position for up to 2 minutes, release, and repeat on your left side.

    9. 90/90 hip opener

    Target muscles: Hips

    Start by sitting on the floor with one leg bent at a 90-degree angle in front of you—your knee and ankle should both be resting on the floor. Position the other leg beside you and bring your foot backward so that the leg also forms a 90-degree angle. Your back knee should be in line with your hip. Keep your back straight and resist the urge to bend to one side. Hold for 60 seconds and repeat on the other side.

    5 benefits of leg stretches

    1. Better flexibility and mobility: A regular stretching routine improves range of motion in the joints, improves flexibility, and enhances muscle strength to help prevent injuries. Improved flexibility will allow you to move more comfortably during workouts and everyday tasks. 
    2. Less pain: Stretching loosens tight muscles, allowing your spine to move properly, preventing injury, and relieving pain. This can improve your posture while sitting or standing, taking pressure off your back and pelvis and reducing the likelihood of lower back injuries.
    3. Better blood flow: Stretching helps increase blood flow to muscles, nourishing them and helping them recover more efficiently after physical activity.
    4. Stress relief: Stretching activates the parasympathetic nervous system, reducing cortisol levels in the body; high cortisol levels can have serious consequences for long-term health. This can reduce stress, pain, and anxiety and improve mood. 
    5. Quicker recovery: The muscle soreness you feel after a workout or a tough day on the job is caused by microtears in the muscle. The body sends nutrients and blood to the injured muscles during recovery, and stretching post-workout or post-work can help speed up the process by improving blood circulation and metabolic waste removal. 

    Bottom line

    Stretching might not be glamorous, but it is crucial to overall health. To see results, you must consistently stick to a routine 3 to 5 days per week. Begin with simple leg stretches for a short period, and as your body adjusts, gradually increase the duration and challenge.

    Follow us on social media and subscribe to our weekly newsletter for more tips and advice on staying healthy in the construction sector.

  • Trades workers love energy drinks—here’s what you need to know

    Trades workers love energy drinks—here’s what you need to know

    Energy drinks are a quick, portable, and relatively inexpensive way to recharge when you feel drained or unfocused.  The intense conditions of construction sites mean it’s not unusual to pound back a Red Bull (or two) for breakfast and keep a 5-Hour Energy shot in the pocket of your Carhartts, just in case. But it doesn’t take much for the convenience of energy drinks to become a crutch, and the high levels of caffeine, sweeteners, and stimulants in most energy drinks can cause potentially fatal side effects.

    Quick look

    • The FDA doesn’t regulate most energy drinks.
    • Common energy drink ingredients include caffeine, taurine, B vitamins, guarana, synthetic colors, artificial sweeteners, and sugar, all of which can cause side effects ranging from agitation to heart disease and liver failure.
    • For healthier energy sources, try hydrating with electrolytes, eating a balanced diet, and drinking coffee instead. 

    What are energy drinks?

    Energy drinks are popular beverages that contain stimulants like caffeine, guarana, taurine, and B vitamins. They’re often advertised as a panacea for low energy, capable of reducing fatigue, increasing alertness, and boosting performance. Popular brands include Red Bull, Monster, Celsius, Rockstar, and Reign. 

    Why (most) energy drinks are a problem

    Although they’re sold in almost every gas station and grocery store, energy drinks pose a greater health risk than the average soda or cup of coffee. The complex combination of stimulants in the ingredient list can overload your system and cause unintended side effects. 

    Most energy drinks are considered “dietary supplements” and don’t require FDA approval. This means that although other beverages like sodas have limits on their caffeine content, energy drinks don’t. Energy drink manufacturers also don’t have to subject any health claims to FDA approval. 

    While serious complications are rare, the complex cocktail of stimulants, artificial ingredients, and vitamins in energy drinks can cause serious issues, including 34 recorded cases of death caused by energy drinks in the last ten years. 

    Caffeine

    Caffeine is probably the most common ingredient in energy drinks and the one we’re most familiar with—caffeine is also found in coffee, tea, chocolate, and many sodas. But while an eight-ounce cup of coffee has 80-100 mg of caffeine, a can of Celsius has 200 mg, and Rockstar Xdurance contains a whopping 300 mg. 

    Caffeine is considered safe for most adults in doses up to 400 mg per day, but experts recommend limiting the amount to no more than 200 mg per serving. Too much caffeine can cause anxiety, heart palpitations, headaches, sleep issues, and high blood pressure. 

    Caffeine can also be habit-forming and addictive, meaning that instead of giving you a little extra pep in your step, you might start relying on the high caffeine content of energy drinks just to get through the day.

    Taurine

    Taurine is an amino sulfonic acid already present in the human body and in protein sources like meat, fish, and eggs. While some animal studies show that taurine supplementation positively impacts muscle, brain, and immune system function, its short- and long-term effects on humans aren’t yet clear. (Also, you’d have to drink half a dozen Red Bulls daily to get the amount used in the animal study—something no medical professional would advise.)

    B Vitamins

    Energy drinks commonly contain a cocktail of B vitamins, which are essential to a healthy diet—but they can be toxic in high doses. Too much B6 can cause nerve damage and skin lesions, and high doses of B3 can lead to vomiting and liver damage. 

    A two-ounce shot of 5-Hour Energy contains a staggering 2,000% of the recommended daily allowance (RDA) for vitamin B6, while a can of Red Bull provides 360% of the RDA for vitamin B6 and 140% of your recommended B3 intake.  

    Guarana

    Guarana comes from the Paullinia cupana plant found in the Amazon basin. Energy drink manufacturers often add guarana because of its caffeine content—guarana contains twice as much caffeine as coffee beans (2-8% versus 1-3%). However, high levels of guarana can be risky, causing confusion, hypertension, tremors, and agitation. 

    Synthetic colors

    Many energy drinks contain synthetic colors to make them appear brighter and more appealing. However, many synthetic colors have been linked to cancer and behavioral problems in children, and most have inadequate testing to establish their safety for human consumption.

    Artificial sweeteners

    Blending caffeine, taurine, guarana, Red 40 food dye, and aspartame doesn’t sound very appetizing, does it? Say hello to artificial sweeteners—the easiest way for manufacturers to help energy drinks taste sweet while keeping the total calorie count low.

    Although initially viewed as safe for human consumption, the World Health Organization recently advised against ingesting artificial sugar substitutes like stevia, aspartame, and sucralose, saying  “there may be potential undesirable effects from long-term use of NSS, such as an increased risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.”

    Sugar

    You probably can’t imagine sitting down and eating 21 teaspoons of sugar, but that’s how much is in one 500 ml can of Rockstar Punched Energy + topical guava flavor (83.5 g). One 500 ml of Monster Energy has 14 tsp (57 g), while a 473 ml of Red Bull has 13 tsp (51 g). 

    Sugar is a cheap source of quick energy—it causes an almost immediate spike in blood sugar, but its long-term effects are anything but sweet. A high-sugar diet can cause fatty liver disease, high blood pressure, chronic inflammation, and an increased risk of dying from cardiovascular diseases.

    Instead of grabbing another energy drink…

    If you’re staring down an early morning, a mind-numbing meeting, or a project that’s moving almost as slowly as you are, it can feel tempting to reach for a quick fix. There are other more sustainable options, however, that can make you more alert and productive without causing such a hit to your health. 

    Electrolytes

    You’d be surprised how much hydration affects your energy levels, especially when doing physical labor or working in hot environments. Losing just 1.4% of your body fluid can increase fatigue, lower your mood, and disrupt your ability to concentrate.

    When you sweat, you lose more than just water—you also lose vital electrolytes like sodium, magnesium, and potassium. An electrolyte drink will help you rehydrate more efficiently than water alone and restore your energy and focus. Coconut water is also a great natural source of electrolytes, keeping you hydrated without the artificial extras.

    Nutrient-dense meal

    Millions of years before the invention of RockStar, Prime, or even coffee, human bodies were powered by the original energy source: food. If you’re feeling exhausted, energy drinks might be the problem, not the solution. 

    Caffeine and other stimulants can give you a quick power-up, but they’re a poor replacement for the sustained energy you’ll get from a nutrient-dense diet with a good balance of protein, healthy carbohydrates, and vegetables. Start your day with some of these great breakfast ideas, or get ideas for healthy lunches you can bring to work.

    Coffee

    To enjoy the benefits of low-dose caffeine without all the additives, go back to basics with a simple cup of coffee. This isn’t the time to order that triple-pump caramel macchiato, though. Stick to black coffee or add a small amount of milk or honey to reap the greatest benefits. 

    Bottom line

    While you might enjoy the short-term benefits of energy drinks, that quick punch of pep may come at a cost to your long-term health and longevity. Exploring healthy alternatives to energy drinks can help keep your energy levels up, but addressing the underlying reasons you keep reaching for those brightly-colored cans will do much more to sustain your focus, productivity, and stamina. 

    Instead of relying on artificial stimulants, try eating a balanced diet, sleeping well, and spending adequate time outdoors—you may not even miss them, and your body will thank you.

  • Construction professionals: It’s time to get ‘comfortable’ with magnesium

    Construction professionals: It’s time to get ‘comfortable’ with magnesium

    Magnesium is one of the most abundant minerals in the body and is required for over 300 different enzymatic reactions. It has been shown to treat depression, reduce inflammation, aid sleep and digestion, and regulate nerve and muscle function. Magnesium comes in many forms, including malate, citrate, glycinate, and oxide—each one is absorbed differently and has a different function. 

    The basics of magnesium

    Macronutrients often dominate discussions about nutrition—so much so that it can sometimes seem like protein, carbs, and fat are all that matter. Micronutrients, however, are crucial (and underrated) aspects of your diet. Your body cannot produce micronutrients like magnesium and must rely on dietary sources to meet your nutritional needs. 

    Magnesium is readily found in many fruits, vegetables, nuts, and seeds, but some studies show that 68% of American adults still aren’t getting enough. 

    Common forms of magnesium

    Magnesium citrate

    Magnesium citrate is one of the more easily absorbed forms of magnesium.  As the name suggests, this type of magnesium is often found in citrus fruits and is formed when magnesium binds with citric acid.  

    Magnesium L-threonate

    This magnesium is unique because it’s the only kind known to cross the blood-brain barrier, making it particularly good at boosting brain health. Research has shown that magnesium L-threonate supplements can improve memory, learning,  and cognition. 

    Magnesium oxide

    This is one of the most inexpensive and commonly available types of magnesium for a reason. Magnesium oxide is very poorly absorbed—some estimates show only 5% of it gets absorbed into the bloodstream, while 95% of it remains in the gut. This makes magnesium oxide a great choice for relieving constipation, but if you’re hoping to reap the heart, brain, and muscle benefits of magnesium, you’re better off choosing a different type. 

    Magnesium taurate

    Magnesium taurate can effectively lower blood sugar levels, and some animal research studies have shown that it can also have promising results when used to lower high blood pressure—though further research is needed to establish whether this effect carries over to humans. 

    Magnesium glycinate

    When you combine elemental magnesium and the amino acid glycine, you create magnesium glycinate. It’s one of the best-absorbed types and has less of a laxative effect when taken in supplement form. This form of magnesium is known for its impact on mood and is often recommended to promote good sleep, reduce anxiety, and create a sense of calm.

    Magnesium malate

    Magnesium malate is a combination of magnesium and malic acid. Because malic acid is effective in treating pain and fatigue in fibromyalgia patients, this type of magnesium is sometimes used to help reduce the symptoms of fibromyalgia and chronic fatigue.  This form also helps ATP production, which provides energy to the cells in your body. 

    Magnesium chloride

    Magnesium chloride is also well-absorbed, making it a common choice for raising low magnesium levels. This compound helps regulate blood pressure, volume, and fluid balance. 

    Magnesium sulfate

    Magnesium sulfate, or Epsom salt, is commonly added to bathwater to create a soothing soak. This compound, formed by combining magnesium, oxygen, and sulfur, is thought to help relax sore muscles.  

    Magnesium’s role in the body

    Magnesium is involved in over 300 enzyme systems and is essential for a robust immune system, a healthy heart, and strong bones.

    Magnesium helps muscles relax and also helps move calcium and potassium ions across the membrane of cells. This affects muscle contraction and contributes to maintaining the heart’s regular rhythm.

    Magnesium also plays a role in developing bone structure, synthesizing DNA, and maintaining regular blood glucose levels. It’s a crucial mineral that your body can’t make on its own.

    Photo source: The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review, published in Nutrients

    What can magnesium help with?

    Sleep

    Although most of us are well-versed in melatonin’s role in the sleep cycle, magnesium may also play a role in making it easier to fall asleep and improving your sleep quality. Magnesium can also help you get a good night’s rest by addressing other issues that may be interfering with your z’s, like anxiety, muscle pain, or restless leg syndrome.    

    Restless legs

    If restless legs are causing your sleep troubles, magnesium may help. Restless leg syndrome is a condition in which your legs feel deeply uncomfortable or even painful, and the sensation only disappears when you move your legs—only to feel discomfort again a few minutes later. Some research shows that restless legs can be caused by magnesium deficiency, and supplementing with magnesium may relieve and reduce the sensation of restless legs.  

    Muscle relaxation

    Calcium helps muscles contract, and magnesium helps them relax. Without adequate magnesium levels, your muscles may feel chronically tight, tense, and stiff. Although Epsom baths are often recommended to soothe sore muscles, debate exists about how well magnesium is absorbed through the skin. A better option for using magnesium to release sore muscles is to increase your magnesium-rich foods or take a magnesium supplement.

    Mood

    Magnesium has a substantial impact on your mood and mental health. Having low levels of this vital electrolyte can lead to depression, apathy, agitation, and confusion, and studies have shown that magnesium supplementation is an effective way to treat depression and anxiety. 

    Inflammation

    Inflammation can contribute to a wide variety of illnesses, including gastrointestinal diseases, autoimmune diseases, mental illness, and cancer. Magnesium plays a vital role in reducing inflammation, and one review of existing research concluded that magnesium may “significantly reduce” inflammatory markers.  

    Magnesium and diet

    Although magnesium supplements are easy to find in drugstores and pharmacies, ensuring your diet is full of magnesium-rich foods is almost always better since you can also take advantage of their other micronutrients. 

    Here are a few of the top magnesium-rich foods:

    ItemMagnesium content (per 100 g)
    Pumpkin seeds550 mg
    Chia seeds335 mg
    Cashews292 mg
    Almonds270 mg
    85% dark chocolate228 mg
    White beans190 mg
    Cooked spinach87 mg
    Lima beans74 mg

    Are you getting enough magnesium?

    Low magnesium presents with a variety of different symptoms, including:

    • Fatigue
    • Depression
    • Muscle spasms of weakness
    • Insomnia
    • Irritability
    • Headaches
    • Tremors

    How much magnesium is enough?

    The recommended daily intake of magnesium varies depending on age and gender. Men 19-30 are advised to get at least 400 mg daily, while men 31 and older need 420 mg. 

    Women require less magnesium than men: 310 mg for women 19-30 and 320 mg for women 31 and older. Pregnant women need an additional 40mg each day. 

    Magnesium is a must

    The next time you’re scoping out nutrition labels to find out the protein or carb content of your favorite food, scan a little further down and check out the magnesium content, too. Boosting your magnesium intake is a great way to ensure you’re getting enough to keep your mood boosted, your muscles relaxed, and your heart healthy.

  • Soak up the D: Easy ways for construction pros to boost your vitamin D as the days get shorter

    Soak up the D: Easy ways for construction pros to boost your vitamin D as the days get shorter

    Vitamin D is essential for keeping your bones strong, boosting your immune system, and even lifting your mood. As the days get shorter and the sun isn’t as strong, it can be tricky to get enough vitamin D, leaving you feeling run-down or a bit off. The good news? There are some easy ways to keep your vitamin D levels up during those chilly fall and winter months. Vitamin D-rich foods like cold-water fatty fish, vitamin D lamps, and supplements like cod liver oil are some of the easiest ways to bolster vitamin D levels with less sun exposure.

    The deets on vitamin D

    Vitamin D, also known as the “sunshine” vitamin, is a fat-soluble vitamin crucial to overall health. It’s involved in bone health by helping your body absorb calcium, among other key roles like supporting immunity and mood.

    Vitamin D helps bones stay strong, supports the immune system, and helps reduce inflammation. Research shows that low levels of vitamin D can lead to an increased risk of illnesses such as osteoporosis, heart disease, and even depression.

    During the colder months, our exposure to sunlight naturally decreases, and sunlight is a critical factor in endogenous vitamin D production. The sun’s UVB rays are less direct in the fall and winter, especially for those living in northern latitudes, making it much harder for our skin to produce sufficient vitamin D. Plus, shorter days mean fewer opportunities to soak up the sun, contributing to potential deficiencies during this time of year.

    The effects of less vitamin D

    Nearly 50% of the global population has insufficient vitamin D levels, with around 1 billion people of all ages and ethnicities experiencing a vitamin D deficiency (VDD). When your body doesn’t get enough vitamin D, it can show some pretty noticeable signs in the short and long term. Let’s break down what you might experience when vitamin D levels drop.

    Short-term effects

    One of the first things you might notice is a lack of energy. Fatigue is a common symptom of low vitamin D levels. Vitamin D deficiency can also cause bone pain and muscle weakness, as this vitamin is essential for calcium absorption, which keeps bones strong and healthy. A weakened immune system is another short-term effect, making you more susceptible to colds and infections. 

    Long-term effects

    If vitamin D deficiency goes unchecked, it can lead to more severe health concerns. One of the significant risks is osteoporosis; inadequate vitamin D levels can result in bone loss, increasing the risk of fractures. In the long term, insufficient vitamin D has also been associated with cardiovascular diseases and an increased risk of heart disease. Some types of cancers, particularly colorectal and breast cancers, have also been connected to low vitamin D.

    Mood disorders, like depression, are another concern. Several studies suggest that people with low vitamin D levels are more likely to experience symptoms of depression and seasonal affective disorder (SAD). This might be because vitamin D receptors are present in areas of the brain that regulate mood, indicating its potential impact on mental health.

    How to get more vitamin D (when you can’t get it from the sun)

    When sunlight is in short supply, there are still plenty of ways to boost your vitamin D levels. Let’s start with what you can add to your diet.

    Diet

    Cold-water fatty fish: If you’re a seafood lover, you’re in luck! Cold-water fatty fish like salmon, mackerel, and sardines are some of the richest natural sources of vitamin D. According to the USDA, a 3.5-ounce (100-gram) serving of cooked salmon can provide up to 66% of your daily vitamin D needs. Incorporating these types of fish into your meals a couple of times a week is a tasty and effective way to maintain healthy levels.

    UV-exposed mushrooms: For those seeking a plant-based option, UV-exposed mushrooms are a fantastic choice. Like our skin, mushrooms can produce vitamin D when exposed to sunlight. A study published in the Journal of Nutritional Biochemistry found that mushrooms exposed to UV light can contain up to 450 IU of vitamin D per 100 grams. Look for UV-labeled mushrooms at the grocery store, or if you have fresh mushrooms at home, place them under direct sunlight for a few hours to give them a vitamin D boost.

    Fortified foods: If fish and mushrooms aren’t your thing, don’t worry—fortified foods are here to help. Many common foods like milk, orange juice, and cereals are fortified with vitamin D. For example, a cup of fortified milk typically contains about 115-130 IU of vitamin D. Similarly, fortified orange juice offers around 100 IU per 8-ounce serving. Including these fortified foods in your daily diet can easily contribute to meeting your vitamin D needs, especially during the sun-scarce months.

    Supplementation

    When diet and sunlight aren’t enough, supplementation can be a convenient and reliable way to boost your vitamin D levels. Here’s how to make the most of it:

    Cod liver oil: Cod liver oil is a powerhouse supplement that delivers a triple punch—omega-3 fatty acids, vitamin A, and vitamin D—all in one dose. It’s an easy way to get these essential nutrients, especially during the fall and winter. For example, Jigsaw Health Cod Liver Oil is an excellent choice for its high-quality sourcing and balanced nutrient profile. One tablespoon can provide up to 1,360 IU of vitamin D and a healthy dose of omega-3s, supporting bone health and immune function. It’s an excellent option for those looking for an all-in-one supplement!

    Vitamin D supplements: If cod liver oil isn’t your style, a straight-up vitamin D supplement is a good alternative. While supplements are effective, they don’t boost serum levels quite as efficiently as natural sunlight exposure. Look for vitamin D3 (cholecalciferol) supplements for best results, as D3 is more effective at raising and maintaining your body’s vitamin D levels than D2. The Endocrine Society suggests a daily intake of 600-800 IU for most adults. Still, it’s always wise to check with your healthcare provider to determine the proper dosage for your needs.

    Vitamin D lamps

    Vitamin D or UVB lamps are specially designed to mimic natural sunlight by emitting UVB rays. These rays trigger vitamin D production in your skin, just like when you spend time outside on a sunny day. They’re particularly useful in fall and winter when sunlight exposure is limited or if you live in a region with long, dark winters.

    While these lamps can be a great way to boost your vitamin D levels, they must be used correctly to avoid potential skin damage. Always follow the product instructions, and limit your exposure time to avoid overuse. Most manufacturers recommend using the lamp for 10-15 minutes two to three times a week. Keep the lamp at the recommended distance (usually around 18-24 inches from your skin). And, as with any new health regimen, consult with a healthcare provider before adding a vitamin D lamp to your routine to ensure it’s the right choice for you.

    Maximize the sun you do have

    As a construction worker, you’re already spending a reasonable amount of time outdoors, which can work to your advantage to boost your vitamin D levels. The key is being strategic about when you’re outside to maximize the available sunlight.

    Get outside during peak sunlight hours

    Even on job sites, try to take breaks or tackle outdoor tasks between 10 a.m. and 2 p.m. During these peak hours, the sun’s UVB rays are more direct, making it easier for your skin to produce vitamin D. This can be especially helpful on cooler or cloudy days when maximizing sunlight exposure is crucial.

    Spend 10–30 minutes in the sun

    Aim to get 10–30 minutes of direct sunlight a few times a week to optimize vitamin D production. The exact time depends on factors like your skin tone, the weather, and how much skin is exposed. For example, lighter skin tones usually need about 10-15 minutes, while darker skin tones might require 20-30 minutes for the same effect. Applying sunscreen to protect your skin is a “bright” idea if you plan on longer exposure.

    Get your vitamin D levels tested

    Checking your vitamin D levels is one of the most effective ways to understand your body’s needs and prevent potential deficiencies.

    Vitamin D deficiency is surprisingly common and can easily go unnoticed. Many of its symptoms, like fatigue and muscle weakness, can be mistaken for other health issues. By getting tested, you can pinpoint your specific vitamin D needs and adjust your diet, supplements, or lifestyle accordingly. It’s a simple step that can make a big difference in your overall well-being and help you avoid long-term health problems associated with low vitamin D.

    If you live in Canada, it’s good to know that vitamin D testing isn’t typically included in the standard lab panels. In Ontario, for instance, you may need to pay for this test, but consider it a worthwhile investment in your health. Knowing your vitamin D levels gives you the information to take targeted steps to keep them in the optimal range, especially as the days get shorter.

    Bottom line

    Keeping your vitamin D levels in check is key to staying healthy, especially as the days grow shorter. Luckily, there are plenty of ways to ensure you’re getting enough—whether through your diet, supplements, soaking up some sun when you can, or getting a quick test to know where you stand. A little effort now can go a long way in helping you avoid deficiency and keep you feeling your best all year round.

  • Fuel up: The power of complex carbs for construction workers

    Fuel up: The power of complex carbs for construction workers

    Construction work is physically demanding, so you need a steady fuel supply to keep going. Eating right is key to having the energy you need, and adding complex carbohydrates to your diet can make a huge difference. Complex carbs like oats, brown rice, and sweet potatoes are more nutrient-dense than simple carbohydrates, helping you stay energized, focused, and productive throughout the day.

    A bad diet feels… bad

    Eating right is critical to staying productive and feeling good on the job. If you’re not fueling your body properly, it’s easy to get worn down and burnt out. A poor diet can make you tired and sluggish, making it hard to focus and get your work done efficiently and safely. This ultimately hits your productivity, and that’s a lose-lose for everyone.

    Studies show that what you eat directly impacts your work performance. For example, one study found that workers who ate balanced meals had higher energy levels and better concentration throughout the day.

    So, what does a balanced meal look like? It’s pretty straightforward: include some protein, carbs, healthy fats, and vegetables. That’s a meal that will keep you powered up and ready to tackle whatever the day throws at you.

    The lowdown on carbs

    Carbs get a bad rap, especially if you’re trying to lose weight. You might have heard cutting carbs is the key to shedding pounds, but that’s not the whole story. For anyone doing physical labor, like construction work, carbs are essential. They are your body’s primary energy source, helping you power through those long work days. Without enough carbs, you might run out of steam halfway through the day. 

    So, let’s clear up the confusion and give carbs the props they deserve.

    Not all carbs are created equal

    There are two main types: simple carbs and complex carbs. Simple carbs are in sugary snacks, white bread, pasta, and soda. They give you a quick energy fix but can also cause you to crash just as fast. 

    Complex carbs are the real MVPs for anyone doing physical work. These are found in whole grains, beans, vegetables, and fruits. Complex carbs are higher in fiber and take longer to break down, providing a steady stream of energy that keeps you going throughout the day. Plus, they keep you feeling full longer and are packed with essential nutrients your body needs to function at its best.

    Simple vs. complex carbs

    Simple carbsComplex carbs
    Candy and sweetsWhole grains (brown rice, oats)
    White breadBeans and legumes
    Sugary cerealsVegetables (sweet potatoes, broccoli)
    Soda and sugary drinksFruits (apples, berries)

    Sure, simple carbs might be okay for a quick snack now and then, but the complex carbs will fuel your workday and keep you feeling great.

    Why your body needs carbs

    Carbs aren’t just fuel; they are essential to keep your entire body running at peak performance, especially when doing physical work. Here’s why:

    1. Energy

    Carbs are your body’s primary energy source. They break down into glucose, which fuels your muscles and keeps you going strong throughout the day. Without enough carbs, you’d feel tired and sluggish, making it challenging to get through a demanding workday.

    2. Bowel health

    The fiber in complex carbs is excellent for your digestion. It helps keep things moving smoothly through your digestive system, preventing constipation and keeping your gut healthy. This means you can focus on your work without any uncomfortable distractions.

    3. Muscle growth and maintenance

    Carbs play a key role in muscle growth and maintenance. They replenish the glycogen stores in your muscles after a hard day’s work, helping your muscles recover and grow stronger. This is crucial for maintaining your strength and endurance over the long haul, especially as you age.

    4. Mental alertness

    Carbs do more than just fuel your body—they also help improve your mood and mental function. Eating enough carbs can keep you upbeat and focused, which is important for staying safe and productive on the job site. 

    Construction workers and carbs

    As a construction worker, you burn a ton of energy every day. Carbs are crucial for replacing that energy and keeping you going strong. Without enough carbs, you might feel drained and less focused, slowing you down and making your job harder. Replenishing your energy with the right carbs is essential for maintaining productivity and staying sharp on the job.

    Balanced meals

    To keep your energy levels up, focus your meals around a balanced mix of protein, carbohydrates, healthy fats, and fruits and vegetables. 

    Here are some easy, portable, and mess-free lunch ideas that fit perfectly in a lunch box:

    1. Quinoa and veggie salad

    • Ingredients: Cooked quinoa, cherry tomatoes, cucumber, bell peppers, chickpeas, feta cheese, olive oil, lemon juice, salt, and pepper.
    • Why it’s great: Quinoa is a fantastic complex carb that provides sustained energy. The veggies add fiber and vitamins, while chickpeas and feta provide protein.
    • Preparation: Mix all ingredients in a bowl and pack in a sealed container. Add dressing just before eating to keep it fresh.

    2. Whole grain wrap with turkey and veggies

    • Ingredients: Whole grain tortilla, sliced turkey breast, spinach, avocado, shredded carrots, and hummus.
    • Why it’s great: Whole grain tortillas provide long-lasting energy. Turkey offers lean protein, and veggies add essential nutrients.
    • Preparation: Spread hummus on the tortilla, layer with turkey and veggies, roll it up tightly, and wrap in foil.

    3. Brown rice and bean bowl

    • Ingredients: Cooked brown rice, black beans, corn, diced tomatoes, avocado, cilantro, lime juice, salt, and pepper.
    • Why it’s great: Brown rice and black beans are rich in complex carbs, fiber, and protein. 
    • Preparation: Combine all ingredients in a bowl. Pack in a lunch container and add lime juice just before eating.

    4. Whole wheat pita with chicken and hummus

    • Ingredients: Whole wheat pita bread, grilled chicken strips, hummus, sliced cucumber, and shredded lettuce.
    • Why it’s great: Whole wheat pita has complex carbs, and chicken provides protein. Hummus and veggies add nutrients (and tons of flavor).
    • Preparation: Fill the pita with hummus, chicken, cucumber, and lettuce. Wrap in foil for easy transport.

    5. Sweet potato and black bean burrito

    • Ingredients: Whole wheat tortilla, mashed sweet potatoes, black beans, corn, salsa, and shredded cheese.
    • Why it’s great: Sweet potatoes and black beans are excellent sources of complex carbs and fiber. This burrito is both tasty and nutritious.
    • Preparation: Spread mashed sweet potatoes on the tortilla, and add black beans, corn, salsa, and cheese. Roll up and wrap in foil.

    6. Lentil and veggie stew

    • Ingredients: Cooked lentils, diced carrots, celery, onion, spinach, vegetable broth, salt, and pepper.
    • Why it’s great: Lentils are a complex carbs and protein powerhouse. This stew is perfect for a hearty and nutritious lunch.
    • Preparation: Cook all ingredients in a pot until veggies are tender. Let cool and pack in a thermos.

    How many carbs is enough?

    Figuring out exactly how many carbs you need can be tricky, as it depends on your job, physical activity, and overall health. However, a rough estimate for active laborers is about 45-65% of your daily calories should come from carbohydrates.

    If you burn a substantial amount of energy each day, this could translate to around 225-325 grams of carbs if you’re eating about 2,000 calories a day. If your work is extremely physically demanding, you may need more.

    General recommendations

    Here are some general guidelines to help you figure out how many carbs you might need:

    • Light activity: If your job involves light to moderate physical activity, aim for the lower end of the range, around 45% of your daily calories or 225 grams of carbs daily.
    • Moderate activity: For moderate activity levels, shoot for the middle, around 55% of total calories or 250-275 grams daily.
    • High activity: If your job is very physically demanding, go for the higher end, around 65% of total daily calories or 300-325 grams per day or more.

    Remember, your individual needs might vary, so it’s a good idea to pay attention to how your body feels and adjust your intake as needed. You might need to increase your carb intake if you feel tired or sluggish after a meal. Conversely, if you’re feeling overly full and in need of a nap after meals, you might need to cut back a bit.

    So, next time you’re planning your meals, make sure to load up on complex carbs. Add whole grains, beans, vegetables, and fruits to your plate to keep your energy high and your performance top-notch. Your body will thank you!