Under the Hard Hat

Tag: Nutrition

  • How ashwagandha helps manage stress and improve performance in construction professionals

    How ashwagandha helps manage stress and improve performance in construction professionals

    In today’s demanding work environment, trade workers struggle to find work-life balance, leading to mental stress and anxiety that are hard to control. Workers are turning to natural remedies to combat the mental and physical stress of the daily grind. One powerful remedy gaining popularity is ashwagandha, an herb used in traditional medicine for centuries. Whether it’s reducing cortisol or improving sleep, ashwagandha has several powerful effects on the body and mind. Anyone under stress should consider it.

    Quick look

    • High-pressure jobs in construction, engineering, and architecture drain energy, increase stress, and disrupt sleep, leading to burnout and lower performance.
    • Ashwagandha improves sleep, sharpens memory, balances blood sugar, and boosts physical endurance, improving several areas of health.
    • Ashwagandha reduces mental and physical stress, helping construction, engineering, and architecture professionals stay resilient under pressure.
    • Ashwagandha comes in capsules, powders, teas, and gummies, offering a variety of ways to take it.
    • While generally safe for short-term use, long-term consumption is currently not recommended as scientific evidence is lacking for efficacy.

    What is ashwagandha?

    Ashwagandha is a small evergreen shrub that grows in India, the Middle East, and parts of Africa. Its roots and berries are used to make medicine. In traditional Indian medicine, Ayurveda, ashwagandha is considered a powerful adaptogen. Adaptogens are natural substances that help the body adapt to stress and maintain balance. They work by supporting the adrenal glands, which produce hormones like cortisol that regulate stress responses. By modulating these hormones, adaptogens like ashwagandha can help improve the body’s resilience to stress.

    Health benefits of supplementing with ashwagandha

    Improves athletic performance

    Feeling physically drained or struggling to build endurance can limit athletic performance. Ashwagandha could be your way to improve physical performance in several physical markers. A controlled study found that athletes and active adults who took ashwagandha significantly improved muscle strength, endurance, and recovery. Another study showed increased VO2 max (a measure of cardiovascular fitness), allowing participants to work out harder and recover faster. Whether you’re a professional athlete, working in the trades, or just trying to stay active, fast recovery and increased endurance can help you endure the most challenging weeks. 

    Enhances sexual function

    Low libido and sexual dysfunction can negatively affect relationships and self-confidence. These issues are often linked to stress, hormonal imbalances, or general health concerns.

    Ashwagandha may help improve sexual function in both men and women. Studies show that women who took ashwagandha experienced increased arousal, lubrication, and satisfaction. In men, it has been linked to higher testosterone levels and better sperm quality, supporting fertility and overall sexual health.

    Supports heart health

    Heart health is vital, especially for those with physically demanding jobs or high-stress lifestyles. Poor cardiovascular fitness increases the risk of heart disease and reduces stamina.

    Ashwagandha has been shown to improve heart health by increasing VO2 max levels—the maximum amount of oxygen your body can use during exercise. Higher VO2 max is linked to better endurance and stronger heart function, helping you stay active and healthy.

    Supports sleep

    Struggling to fall or stay asleep is common, especially for those juggling demanding work and personal responsibilities. Poor sleep or sleep deprivation can affect mood, focus, and physical performance on the job. Ashwagandha may offer a natural solution. In a double-blind, randomized study, participants who took 300 mg of ashwagandha root extract twice daily experienced significantly better sleep quality compared to those taking a placebo. They fell asleep faster, slept longer, and woke up feeling more rested. Researchers believe ashwagandha helps by lowering cortisol levels—a stress hormone that can interfere with sleep.

    Enhances memory

    Memory lapses and brain fog can be frustrating, whether you’re trying to stay sharp at work or manage daily tasks. These cognitive struggles often stem from chronic stress or aging.

    Ashwagandha may improve brain function and memory. One study showed that adults taking ashwagandha extract for eight weeks demonstrated significant improvements in memory, attention, and information processing speed compared to a placebo group. These effects are linked to ashwagandha’s antioxidant properties, which help protect nerve cells from damage.

    Promotes blood sugar regulation

    Blood sugar spikes and crashes can drain energy, increase hunger, and, over time, contribute to serious health issues like diabetes. Keeping blood sugar stable is essential for sustained energy and long-term health. Studies suggest that ashwagandha can naturally support blood sugar control. It has shown the ability to lower blood glucose levels by improving insulin sensitivity and boosting insulin production. This makes it a promising supplement for individuals managing diabetes or prediabetes. However, further studies are needed to build on its efficacy. 

    Ashwagandha and stress: Does it work?

    Stress is more than just feeling overwhelmed—it can wear down the body and mind in ways that impact every part of life. This pressure is even greater for people in architecture, engineering, and construction (AEC). Long hours, tight deadlines, and the constant need to problem-solve create an environment where physical exhaustion and mental fatigue are part of the daily routine. Over time, this nonstop stress can lead to burnout, anxiety, and even physical health problems.

    Ashwagandha may offer a natural solution to managing these layers of stress. As an adaptogen, it helps the body handle internal and external stressors by regulating the production of cortisol—the body’s primary stress hormone. High cortisol levels over long periods can lead to fatigue, irritability, poor concentration, and even weight gain. In clinical studies, ashwagandha has been shown to significantly lower cortisol levels, helping people feel calmer and more balanced. For those in high-pressure jobs, here are some of the ways ashwagandha can help:

    • Physical stress: Boosts endurance and speeds up muscle recovery, reducing fatigue.
    • Mental stress: Lowers cortisol levels to improve focus and mental clarity.
    • Emotional stress: Calms the nervous system, reducing anxiety and stabilizing mood.

    For AEC professionals, where the physical, mental, and emotional demands are constant, ashwagandha offers a natural way to build resilience across all fronts. However, before taking this natural supplement, it’s important to consider the safety, potential side effects, and frequency protocols.

    Safety and side effects of ashwagandha

    Ashwagandha is generally considered safe for short-term use, but it’s important to understand appropriate dosages, potential side effects, and when to discontinue use. Most recommendations range from 250 mg to 600 mg of ashwagandha extract daily, typically divided into two 300 mg doses daily. Another factor to consider is that ashwagandha is commonly used for only up to three months; the safety of long-term use is not well established.

    Potential side effects

    While many people tolerate ashwagandha well, some may experience side effects, including:

    • Gastrointestinal issues: Stomach upset, diarrhea, nausea, or vomiting.
    • Drowsiness: Ashwagandha may cause drowsiness in some individuals.
    • Headaches: Some individuals experience headaches, possibly due to changes in hormone levels or blood pressure.
    • Liver concerns: Although rare, there have been reports linking ashwagandha to liver injury if taken in excess and past the three-month mark.
    • Hormonal effects: Due to its impact on hormone regulation, ashwagandha may affect menstrual cycles or fertility in some individuals. It’s generally not recommended to be taken while pregnant.
    • Low blood pressure: Ashwagandha can lower blood pressure, which may cause dizziness or lightheadedness if you already have low blood pressure.

    If you experience any of these side effects, it’s important to stop using it and consult a healthcare provider. It’s also recommended that you stop using it after three months and assess your body’s response.

    What’s the best way to take ashwagandha?

    Ashwagandha is available in various forms, each offering unique advantages and considerations.

    • Capsules and tablets: These are convenient and provide a precise dosage, making them popular choices for many users.
    • Powders: Ashwagandha powder can be mixed into beverages or foods, offering flexibility in consumption. However, some may find its taste less palatable.
    • Gummies: Flavored gummies are an alternative for those who prefer a more palatable option, especially if swallowing pills is challenging.
    • Teas: Ashwagandha-infused teas are available for those who enjoy herbal beverages, though the concentration of active compounds may vary.

    The timing of ashwagandha consumption can also impact its effectiveness. For example, taking it in the morning may help improve energy, focus, and mental clarity throughout the day, making it suitable for trade workers with demanding work schedules or management roles with high cognitive workloads. Conversely, consuming ashwagandha in the evening may be better for those looking to relax and improve sleep quality due to its natural calming properties.

    Regardless of the form or timing, ashwagandha is generally recommended with a meal. Consuming it alongside food helps reduce the risk of stomach discomfort and enhances the absorption of its active compounds. Since fat can improve the bioavailability of certain herbal supplements, pairing ashwagandha with a balanced meal that includes healthy fats may maximize its benefits.

    Ultimately, the best way to take ashwagandha depends on your health goals and lifestyle. Choosing a form and timing that fits into your daily routine while paying attention to how your body responds can help you experience its full range of benefits.

    Bottom line

    Whether working hard on the construction site or developing a plan in the office, ashwagandha helps you manage stress, sleep better, and stay focused longer. It’s a powerful adaptogen that helps your body regain control over stress and rebalance. Whether you take it as a capsule, powder, tea, or gummy, pick the form that fits your routine.

    Like what you’re reading? Subscribe to our newsletter and follow us on social media for more simple and effective health tips!

  • The role of antioxidants in sustaining health for building professionals

    The role of antioxidants in sustaining health for building professionals

    Antioxidants are essential for maintaining health and combating oxidative stress, especially for individuals with demanding lifestyles. These compounds protect cells from damage caused by free radicals, reducing the risk of chronic illnesses and promoting overall well-being. Some key antioxidants, like vitamin C and glutathione, can be found in foods like citrus fruits, leafy greens, and nuts and offer immense benefits for inflammatory levels, brain health, and chronic disease risk. 

    Quick look  

    • Antioxidants neutralize harmful free radicals, preventing cell damage.  
    • Environmental factors like pollution and lifestyle choices such as smoking produce free radicals.  
    • Oxidative stress, caused by an imbalance between free radicals and antioxidants, contributes to aging and disease.  
    • Increasing antioxidant intake helps reduce inflammation, improve brain health, and lower cancer risks.  
    • Foods like berries, dark chocolate, and green tea are rich in antioxidants and easy to add to any diet.  

    What are antioxidants?  

    Antioxidants are molecules that protect your cells from damage caused by free radicals—unstable molecules that can harm cells when they accumulate. These protective compounds include vitamins like C and E, minerals such as selenium, and plant-based polyphenols. They are critical in keeping your body’s systems running smoothly, especially by supporting immune health and preventing premature aging. Unlike some nutrients, antioxidants work specifically to maintain cellular health and stability. Without adequate levels, your body becomes more vulnerable to chronic conditions.  

    How do they work?  

    Antioxidants neutralize free radicals by donating an electron, stabilizing the molecule, and preventing cellular damage. This process helps reduce oxidative stress, which contributes to aging and diseases like cancer and heart disease. Antioxidants can be consumed through diet or produced naturally by the body, although dietary sources are often necessary to meet your body’s needs. These compounds also work synergistically, meaning having a variety of antioxidants in your diet enhances their effectiveness. Maintaining a balance between free radicals and antioxidants is key to sustaining long-term health.  

    Where do free radicals come from?  

    Free radicals are byproducts of normal metabolic processes, but external factors can significantly increase their production. Environmental pollutants, smoking, and exposure to UV rays are some of the most common contributors. Additionally, poor diet, alcohol consumption, and chronic stress exacerbate free radical production, overwhelming the body’s natural defenses. This imbalance can lead to oxidative stress, which damages DNA, proteins, and cell membranes. Understanding the sources of free radicals highlights the importance of boosting antioxidant intake to counteract their effects.  

    The details on oxidative stress  

    What is it?  

    Oxidative stress occurs when the production of free radicals outpaces the body’s ability to neutralize them with antioxidants. This imbalance leads to cell and tissue damage, contributing to aging and the development of chronic illnesses. Oxidative stress is not a disease but a condition that accelerates degeneration and compromises the body’s ability to repair itself. Addressing this imbalance is essential for reducing long-term health risks.  

    Why is it bad?  

    Oxidative stress is linked to numerous health problems, including cardiovascular disease, neurodegenerative disorders, and certain cancers. It weakens the immune system and increases inflammation, making the body more susceptible to illness. Prolonged oxidative stress also damages DNA, which can lead to mutations and chronic conditions. Managing oxidative stress is critical to preserving overall health and minimizing age-related health decline.  

    What causes oxidative stress?  

    Various factors contribute to oxidative stress, including exposure to environmental toxins, processed foods, and smoking. Physical overexertion and chronic stress also increase the body’s oxidative load. Certain medications and infections can further disrupt the balance between free radicals and antioxidants. While some causes are unavoidable, adopting a healthier lifestyle and increasing antioxidant intake can mitigate oxidative stress and its effects.  

    How antioxidants help  

    Cancer prevention  

    Antioxidants significantly reduce cancer risk by neutralizing free radicals that can damage DNA and promote tumor growth. Certain antioxidants, like selenium and lycopene, are known for their protective effects against specific types of cancer, including prostate and lung cancer. While they’re not a cure, antioxidants reduce the likelihood of genetic mutations that could lead to cancer development. Consuming a variety of antioxidant-rich foods can bolster the body’s natural defenses.  

    Reducing inflammation  

    Inflammation is a natural response to injury, but chronic inflammation can lead to serious health problems, including arthritis and heart disease. Antioxidants like vitamin E and polyphenols found in green tea help combat inflammation by reducing oxidative stress in tissues. This reduces pain, swelling, and long-term damage, improving the quality of life for individuals with inflammatory conditions.  

    Eye health  

    Antioxidants like lutein and zeaxanthin are vital for maintaining healthy vision and preventing age-related eye conditions like macular degeneration. These compounds protect the retina from damage caused by UV light and oxidative stress. Consuming leafy greens and colorful vegetables can supply your body with these essential nutrients.  

    Brain health  

    Antioxidants contribute to better brain function by reducing oxidative stress in neural tissues, which can help prevent cognitive decline. Compounds like flavonoids in dark chocolate and berries improve blood flow to the brain, enhancing memory and focus. Including antioxidant-rich foods in your diet may reduce the risk of neurodegenerative diseases like Alzheimer’s.  

    Heart health 

    Cardiovascular diseases are often linked to oxidative stress and inflammation in blood vessels. Antioxidants like resveratrol in red wine and vitamin C in citrus fruits help maintain heart health by reducing oxidative damage and improving cholesterol levels. Additionally, they support healthy blood pressure levels and promote better circulation, reducing the risk of heart attacks and strokes.  

    Skin protection  

    Antioxidants also improve skin health by combating damage from UV rays and environmental pollutants. Vitamin C and beta-carotene, for example, protect the skin from premature aging, wrinkles, and sun damage. These compounds also boost collagen production, enhancing skin elasticity and promoting a more youthful appearance.  

    Glutathione: The ‘master’ antioxidant  

    What is glutathione and why is it essential?  

    Glutathione (GSH) is often called the “master antioxidant” due to its critical role in neutralizing free radicals and supporting detoxification. Unlike other antioxidants, which are primarily obtained through diet, glutathione is naturally produced by the body in the liver. It works at a cellular level to repair damage caused by oxidative stress, regenerate other antioxidants like vitamins C and E, and maintain immune function. Low glutathione levels are linked to aging, chronic illness, and reduced resilience to environmental toxins, highlighting its significance for overall health.  

    Benefits of glutathione and where to find it  

    Glutathione plays a key role in detoxifying harmful substances in the body, particularly in the liver, where it binds to toxins and helps eliminate them. It also strengthens the immune system by supporting white blood cell production and function. Additionally, glutathione has been shown to improve skin elasticity and brightness, making it a popular nutrient in skincare. 

    To boost glutathione levels, eat sulfur-rich foods like garlic, onions, and cruciferous vegetables. Avocados, spinach, and whey protein are also excellent sources of supporting the body’s natural glutathione production.  

    8 powerful antioxidants to have on your radar 

    1. Resveratrol  

    Resveratrol is a polyphenol found in the skin of red grapes, blueberries, and peanuts. It is best known for its heart-protective properties, as it helps reduce inflammation and lower cholesterol levels. Resveratrol has also been linked to improved brain health and longevity, making it a popular supplement for those looking to age healthily. Its antioxidant effects also help protect cells from damage caused by environmental toxins, supporting overall well-being.  

    2. Lycopene  

    Lycopene is a carotenoid responsible for the red color in tomatoes, watermelon, and pink grapefruit. This antioxidant is particularly effective at reducing the risk of prostate cancer and improving heart health. Lycopene also protects the skin from UV damage, reducing signs of aging caused by sun exposure. Including cooked tomatoes in your meals, such as soups or sauces, enhances lycopene absorption.  

    3. Vitamin A  

    Vitamin A is a fat-soluble antioxidant essential for maintaining healthy vision, skin, and immune function. It is commonly found in foods like sweet potatoes, carrots, and liver. This antioxidant protects against cellular damage while supporting tissue repair and development. Vitamin A also enhances your body’s ability to fight infections by boosting white blood cell production.  

    4. Lutein and zeaxanthin  

    These antioxidants are found together in foods like spinach, kale, and egg yolks, where they play a vital role in maintaining eye health. They protect against macular degeneration, cataracts, and other age-related eye conditions by filtering harmful blue light. Studies suggest increasing lutein and zeaxanthin intake improves visual performance, particularly in low-light conditions.  

    5. Vitamin C 

    Vitamin C is a water-soluble antioxidant in citrus fruits, strawberries, and bell peppers. It is essential for collagen production, which supports skin, joints, and blood vessels. Vitamin C also strengthens the immune system and protects against oxidative damage caused by pollution and UV rays. Additionally, it enhances iron absorption from plant-based foods, preventing deficiencies and boosting energy levels.  

    6. Vitamin E  

    This fat-soluble antioxidant is found in nuts, seeds, and vegetable oils. It protects cell membranes from oxidative damage and supports skin health by reducing inflammation. Vitamin E is also known for improving cardiovascular health by preventing cholesterol oxidation, and it promotes healthy vision by protecting the eyes from damage caused by free radicals.  

    7. Beta-carotene  

    Beta-carotene, a precursor to vitamin A, is found in carrots, pumpkins, and sweet potatoes. It supports eye health, boosts the immune system, and protects skin from UV damage. Including beta-carotene-rich foods in your diet can improve your body’s ability to fight infections and promote glowing skin.  

    8. Selenium  

    Selenium is a trace mineral with powerful antioxidant properties, found in foods like Brazil nuts, tuna, and whole grains. It is critical in thyroid function, DNA repair, and immune system regulation. Selenium also works synergistically with other antioxidants, such as vitamin E, to enhance overall protective effects.  

    Antioxidants in food  

    AntioxidantsWhere to find them
    Beta-caroteneCarrots, sweet potatoes, kale
    LuteinSpinach, kale, egg yolks
    LycopeneTomatoes, watermelon, guava
    Vitamin COranges, strawberries, bell peppers
    Vitamin EAlmonds, sunflower seeds, avocados
    ResveratrolRed grapes, blueberries, peanuts
    SeleniumBrazil nuts, tuna, whole grains
    Vitamin ASweet potatoes, carrots, organ meats (liver)

    Bottom line  

    Antioxidants are essential for protecting your body from oxidative stress and the damage caused by free radicals. Incorporating a variety of antioxidant-rich foods into your daily diet can improve your immune system, skin health, and overall resistance to chronic diseases. Whether you’re focusing on lutein for eye health, glutathione for detoxification, or resveratrol for heart protection, these nutrients provide incredible benefits for long-term health.  

    Want to learn more ways to stay healthy in your work environment? Subscribe to our newsletter and follow us on social media for practical insights into wellness and safety in construction, engineering, and architecture. 

  • Power up: A contractor’s guide to getting enough protein on the job

    Power up: A contractor’s guide to getting enough protein on the job

    Long hours, heavy lifting, and physical demands are part of daily life in construction, engineering, and architecture. Fueling your body with enough protein is essential to maintaining energy levels, boosting strength and recovery, and supporting a robust immune system. Whether climbing scaffolding, managing blueprints, or handling clients, proper nutrition can make all the difference in powering through the most challenging days. Ensure you get enough protein by meal prepping, understanding serving sizes, and making high-protein swaps.

    Quick look

    • Protein is essential for contractors to sustain energy, repair muscles, recover quickly from physically demanding work, and support healthy immunity.
    • Signs of deficiency include persistent fatigue, muscle weakness, slower wound healing, and increased susceptibility to illness.
    • Boost your intake with strategies like meal prep, understanding serving sizes, and choosing higher-protein swaps like quinoa over rice or Greek yogurt over sour cream.
    • Plan smart by stocking protein-rich foods and spreading protein intake throughout the day to maintain energy and support muscle recovery.

    Protein matters

    Protein is your body’s building block for muscle repair, energy production, and overall health. When lifting heavy materials or spending long hours on your feet, your muscles break down and need the amino acids in protein to rebuild stronger. This repair process is vital for reducing soreness and preventing injuries over time.

    Beyond muscle recovery, protein helps sustain energy levels throughout the day. Unlike quick-burning carbs, protein provides a steady fuel source, keeping contractors sharp and focused even during demanding shifts. Protein supports muscle strength and is key in maintaining immunity and balancing hormones, which is critical for contractors working in challenging environments.

    Consuming enough protein can speed up recovery after a strenuous day and improve endurance for those in physically demanding roles. By replenishing their bodies with quality protein, contractors can reduce fatigue, stay productive, and keep up with the physical challenges of their trade.

    Signs you’re lacking protein

    Your body relies on protein to function at its best, and falling short on your daily intake can lead to noticeable problems—especially for workers tackling physically demanding jobs. Here are some common signs that you might not be getting enough protein:

    Persistent fatigue

    Low protein intake could be the culprit if you’re dragging by mid-morning or struggling to keep up with the pace of a long day. Protein helps stabilize energy levels, so skipping it can leave you feeling worn out and unable to focus, particularly when your job requires physical and mental stamina.

    Muscle loss or weakness

    Protein is essential for muscle repair and growth. Without it, the body may break down muscle tissue to meet energy needs. For people in construction, this can reduce strength and endurance, making tasks like lifting heavy equipment or operating machinery more challenging.

    Slower wound healing

    Cuts, scrapes, and bruises are common on job sites, but your body might take longer to heal if you’re not getting enough protein. Protein supports tissue repair, so inadequate intake can delay recovery from even minor injuries, potentially keeping you off the job longer than necessary.

    Increased susceptibility to illness

    Working in construction or engineering often means exposure to dust, outdoor elements, and fluctuating weather. A lack of protein can weaken the immune system, leaving workers more vulnerable to colds, infections, or other illnesses that could disrupt their schedules.

    5 tips to beef up your protein intake

    1. Calculate your intake range

    Knowing how much protein your body needs is the first step to improving your intake. The general recommendation for adults is 0.8 grams of protein per kilogram of body weight. However, if you’re in a physically demanding field like construction or engineering, you’ll likely need more—up to 1.6 to 2.2 grams per kilogram of body weight, according to the American College of Sports Medicine.

    To calculate your range:

    1. Convert your weight to kilograms (divide pounds by 2.2).
    2. Multiply your weight in kilograms by the protein intake range (e.g., 70 kg × 1.6 = 112 grams of protein per day).

    For example, if you weigh 180 pounds (about 82 kilograms) and are active, aim for 130-180 grams of protein daily. This will ensure your body has enough protein to repair muscles, sustain energy, and keep up with demanding work.

    2. Familiarize yourself with serving sizes

    Knowing these serving sizes can help you plan meals and snacks that pack enough protein to fuel your day. For example, pairing 3 oz of chicken with a cup of quinoa gives you 34 grams of protein in one meal. Here’s a quick guide to the protein content of common foods:

    • 1 large egg: 6 grams
    • 3 oz (palm-sized) chicken breast: ~26 grams
    • 4 oz cooked salmon: ~27 grams
    • 3 oz cooked steak: ~25 grams
    • 1 cup cooked quinoa: 8 grams
    • ½ cup tofu: 11 grams
    • 1 cup Greek yogurt: 23 grams, depending on the brand
    • 2 tbsp peanut butter: 7 grams
    • 1 oz almonds (about 23 nuts): 6 grams

    Being mindful of portion sizes also ensures you don’t accidentally fall short or overeat in a way that makes balancing your meals difficult. A good rule of thumb is to aim for 20-30 grams of protein per meal to distribute your intake throughout the day evenly, which helps with muscle repair and sustained energy.

    3. Stock up on protein-rich foods

    Keeping your kitchen and job site stocked with protein-packed options makes it easier to meet your daily goals. Here are some versatile, easy-to-source protein options:

    Staples for meals

    • Lean meats: Chicken, turkey, and lean cuts of beef or pork
    • Fish: Salmon, tuna, cod, or canned sardines
    • Eggs: A quick and affordable source of high-quality protein
    • Legumes: Lentils, chickpeas, and black beans
    • Tofu or tempeh: Opt for organic and non-GMO
    • Dairy: Greek yogurt, cottage cheese, or milk
    • Whole grains: Quinoa, farro, and whole-grain bread

    Convenient snacks for job sites

    • Jerky: Beef, turkey, or plant-based options for an easy, shelf-stable snack
    • Protein bars: Look for bars with at least 10-20 grams of protein and minimal added sugar
    • Mixed nuts: Almonds, cashews, or peanuts, pre-portioned to avoid overeating
    • Hard-boiled eggs: Portable and packed with 6 grams of protein each
    • String cheese or mini cheese wheels: Convenient, no-prep options
    • Edamame: High in protein and easy to pack in small bags

    These items ensure you’re never caught without a protein-rich option, whether packing a lunch for the job site or grabbing a quick snack between tasks. Stocking your pantry and lunchbox with these essentials increases your energy and performance throughout the day.

    4. Choose higher protein swaps

    Sometimes, boosting your protein intake is as simple as swapping one ingredient for another. These easy substitutions can make a big difference without requiring a complete diet overhaul:

    Higher protein swaps

    • Quinoa instead of rice: A cup of cooked quinoa packs 8 grams of protein compared to 4 grams in white rice. Plus, it’s a complete protein, providing all essential amino acids.
    • Greek yogurt instead of sour cream: Greek yogurt contains up to 20 grams of protein per cup, while sour cream offers only about 5 grams. Use it as a topping for tacos, baked potatoes, or dips.
    • Edamame instead of chips: A half-cup provides 9 grams of protein, making it a healthier, more filling snack.
    • Chickpea pasta instead of regular pasta: Chickpea-based pasta delivers 13-15 grams of protein per serving, compared to just 7 grams in traditional wheat pasta.
    • Almond butter instead of jam: Swapping jam for almond butter on toast adds 7 grams of protein per tablespoon.
    • Cottage cheese instead of cream cheese: Cottage cheese contains around 14 grams of protein per half-cup, significantly more than the 2 grams in cream cheese.

    These small, practical swaps can significantly increase your daily protein intake without changing the flavor or structure of your meals. For instance, trading your usual bowl of pasta with chickpea pasta and topping it with lean ground turkey can easily double the protein content of your dinner.

    By choosing higher-protein alternatives, you can maximize the nutritional value of your meals and snacks, keeping you energized and ready to tackle physically demanding work.

    5. Meal prep

    When you’re rushing from one job site to another, finding protein-rich snacks or meals on the go can be challenging. Meal prep saves time, reduces the temptation to reach for less nutritious options, and keeps your protein intake steady throughout the day. Planning and preparing meals in advance is one of the best ways to consistently meet your protein goals, even on your busiest days. 

    Easy meal prep ideas

    • Grilled chicken and quinoa bowls: Cook a batch of quinoa and grill several chicken breasts. Pair them with steamed veggies and top with a drizzle of olive oil or your favorite sauce for an easy, protein-packed lunch.
    • Overnight protein oats: Combine oats, milk (or a plant-based alternative), and a scoop of protein powder in a jar. Add toppings like nuts, seeds, or fresh fruit for a quick breakfast that can be eaten on the go.
    • Hard-boiled eggs and veggie packs: Prep a dozen hard-boiled eggs and portion them with sliced veggies like carrots, celery, and bell peppers for easy snack packs.
    • Turkey or chicken wraps: Use whole-grain tortillas, lean deli turkey or chicken, and add spinach, avocado, and Greek yogurt for a quick, high-protein wrap.
    • Chickpea salad: Toss canned chickpeas with diced veggies, olive oil, lemon juice, and herbs for a versatile salad that can be eaten alone or as a side dish.

    Helpful hints for eating more protein

    Protein quality

    Complete proteins contain all nine essential amino acids your body needs but can’t produce independently. These are crucial for muscle repair, energy, and overall health. Common sources of complete proteins include animal proteins, quinoa, soy, rice, and beans.

    If you follow a plant-based diet, aim to include a variety of plant-based protein sources throughout the day to ensure you’re getting all essential amino acids.

    Protein timing

    Getting enough protein isn’t just about how much you eat—it’s also about when you eat it. Spreading your protein intake evenly throughout the day helps to maintain steady energy levels while preventing hunger (and overeating) later in the day. Timing your protein intake also helps support muscle repair and recovery, which is essential during long days on a work site.

    Start with a protein-rich breakfast to set the tone for the day, and continue incorporating protein into snacks and meals, such as pairing apple slices with peanut butter or adding grilled chicken to a salad at lunch. 

    Bottom line

    Adequate protein intake is essential to staying strong, energized, and ready to tackle the challenges of the job. Whether lifting heavy materials, working long hours, or recovering from the wear and tear of a busy workday, prioritizing protein can make a big difference in your performance and overall well-being.

    Boosting your protein intake doesn’t have to be complicated. Small, manageable changes—like swapping rice for quinoa, prepping protein-packed meals in advance, or choosing high-protein snacks—can add significant benefits over time.

    Ready to take charge of your health and nutrition? Subscribe to our newsletter and follow us on social media for more actionable tips, meal ideas, and resources tailored to hardworking professionals like you. Fuel your body, fuel your success!

  • A quick guide to creatine supplementation for construction workers

    A quick guide to creatine supplementation for construction workers

    Long hours of heavy lifting, climbing, and repetitive tasks can leave even the most seasoned construction workers feeling drained. Add in the heat of summer or the chill of winter, and the job’s physical toll can be immense. While a healthy diet, good sleep, and exercise are the best ways to help your body recover from these factors, creatine can be an additional strategy to stave off the physical and mental effects of labor jobs.

    What is creatine?

    Creatine is a natural compound in your muscles and brain that helps produce energy for physical activity. It’s made by the body and can also be found in small amounts in foods like red meat and fish. Many people use creatine supplements to increase their energy levels and improve performance, especially during high-intensity activities.

    Most supplements use creatine monohydrate, the most widely researched and effective form. When you take creatine, your muscles store it for quick bursts of energy, making it a popular choice for athletes, gym-goers, and anyone who does physically demanding work.

    How creatine works

    Creatine works by increasing the body’s ability to produce energy quickly. When you perform high-intensity tasks like lifting heavy materials or climbing ladders, your muscles rely on adenosine triphosphate (ATP) for energy. However, ATP stores deplete quickly, usually within a few seconds of intense activity. Your body replenishes these ATP levels through the creatine phosphate system, allowing your muscles to sustain power and recover faster. You can replenish these stores faster through supplementation, which has been shown in many studies to improve strength and endurance during physically demanding activities.

    In addition to fueling your muscles, creatine also benefits your brain. By increasing phosphocreatine (PCr) levels in the brain, creatine supports energy metabolism and reduces the effects of mental fatigue. This is particularly helpful for maintaining focus and clarity during long work days or under stressful conditions. 

    Why creatine is beneficial for workers in physically demanding jobs

    Construction work is tough on both the body and mind. From heavy lifting to long hours in extreme weather, the physical and mental demands can leave you drained. This is where creatine steps in as a simple and effective way to improve the following:

    • Increases muscle strength and performance: Creatine has been shown to boost muscle strength and power by 10–20%, making it easier to handle heavy lifting and repetitive tasks day after day.
    • Boosts energy production: By increasing ATP, the body’s primary energy source, creatine helps muscles perform better during short bursts of intense effort—perfect for lifting heavy materials or powering through demanding shifts.
    • Improves recovery and reduces muscle damage: Strenuous work can take a toll on your muscles. Creatine reduces inflammation and muscle damage, helping you recover faster so you’re ready to go again the next day.
    • Supports cognitive function: Long hours on the job can be mentally exhausting. Creatine has been shown to increase brain energy levels by 5–15%, improving memory, focus, and mental clarity—especially important for tasks that require quick thinking.
    • Promotes hydration and heat tolerance: Creatine helps muscles retain water, reducing the risk of dehydration and heat fatigue—essential for those hot summer days on the job site.

    Creatine is one of the most researched supplements available and is widely regarded as safe for long-term use when taken at recommended doses. For most people, a daily dose of 3–5 grams of creatine monohydrate is effective for maintaining optimal muscle levels. This amount supports energy production, muscle recovery, and cognitive function without overwhelming the body.

    When starting to supplement with creatine, some people use a “loading phase” of 20 grams per day (split into four doses) for 5–7 days to quickly saturate their muscle stores, followed by a maintenance dose of 3–5 grams daily. However, skipping the loading phase and simply taking five grams daily is equally effective over time. It’s best to take creatine with water; many find it beneficial to consume it after meals to aid absorption.

    Common misconceptions about creatine

    Creatine is one of the most studied supplements in the world, but misconceptions about its safety and effectiveness persist. Let’s clear up some of the most common myths:

    • Creatine damages your kidneys: This is one of the most widespread myths, but research has consistently shown that creatine does not harm kidney function in healthy individuals. Studies involving long-term creatine use (up to 5 years) have found no adverse effects on kidney health. However, individuals with pre-existing kidney conditions should consult their doctor before starting any supplement.
    • Creatine causes dehydration and muscle cramps: Another myth suggests that creatine pulls water into the muscles, leading to dehydration or cramping. Research shows that creatine can improve hydration by increasing water retention in muscle cells, which may even help prevent cramps during intense physical activity.
    • Creatine makes you gain fat: Although creatine can cause a slight increase in weight due to water retention in the muscles, it does not lead to fat gain. In fact, when paired with physical activity, creatine is often associated with increased lean muscle mass and improved body composition.
    • Creatine is only for bodybuilders: While creatine is popular among athletes and gym-goers, its benefits extend far beyond the gym. Construction workers, laborers, and anyone with a physically demanding job can benefit from creatine’s ability to boost strength, endurance, and recovery. It’s a supplement for anyone looking to support their physical and mental performance.

    How to choose the right creatine supplement

    When it comes to selecting a creatine supplement, you should consider a few factors. The first factor is the type of creatine.

    The gold standard is creatine monohydrate, which has been extensively studied and proven to improve strength, recovery, and cognitive function. It’s also the most affordable option, making it the go-to choice for most people. Other forms of creatine, such as creatine hydrochloride (HCL), buffered creatine, or liquid creatine, are marketed with claims of better absorption or reduced side effects. However, these alternatives often come at a higher price without significant evidence to support their superiority over monohydrate. Creatine monohydrate remains the best choice due to its proven effectiveness and cost-efficiency.

    The second factor to look out for is whether it has minimal ingredients—pure creatine monohydrate without added fillers or unnecessary additives is ideal. Also, make sure to check for third-party testing or certifications, such as NSF Certified for Sport or Informed Choice, to ensure the supplement is free from contaminants and accurately labeled.

    Cost-wise, creatine monohydrate is highly affordable, with a month’s supply typically costing around $10–20. Compared to other types of creatine, it offers the best balance of price and performance. For construction workers looking to improve their physical and cognitive performance without breaking the bank, creatine monohydrate is a practical and effective option.

    Is creatine right for you?

    Creatine offers a wide range of benefits for construction workers, from boosting energy and strength to improving recovery and even supporting cognitive function. It’s a well-researched, safe, and affordable supplement that can help meet the demands of a physically intensive job while keeping you sharp and ready for each day.

    However, creatine isn’t a one-size-fits-all solution. While most people can safely benefit from a daily dose of 3–5 grams, individuals with pre-existing health conditions should consult a healthcare professional before starting supplementation.

    Want more tips on improving your performance and staying healthy in demanding jobs? Subscribe to our newsletter and follow us on social media for expert advice, practical solutions, and the latest insights!

  • The surprising benefits of nutritional yeast for construction professionals (+3 recipes you need to try)

    The surprising benefits of nutritional yeast for construction professionals (+3 recipes you need to try)

    If you’ve ever heard the term “nooch” and thought it was some kind of new trend, you’re not alone. Nutritional yeast, affectionately nicknamed “nooch,” is a nutrient-packed ingredient gaining popularity among vegans, vegetarians, and health-conscious foodies. With its cheesy, nutty flavor and impressive health benefits (it’s a great natural source of B vitamins), it’s no surprise more people are sprinkling it on everything from popcorn to pasta.

    Quick look

    • Nutritional yeast, or “nooch,” is a deactivated yeast known for its cheesy, nutty flavor and versatility in cooking.
    • Nutritional yeast is rich in B vitamins, amino acids, and antioxidants, supporting energy, immunity, and muscle health.
    • Popular uses include sprinkling it on popcorn, blending it into sauces, or adding it as a savory topping for pasta and vegetables.
    • You can use it in recipes such as vegan mac and cheese, cheesy kale chips, and savory oatmeal.

    What is nutritional yeast?

    At first glance, nutritional yeast doesn’t sound appetizing, and its nickname, “nooch,” might not make it any better. But this humble ingredient is a deactivated yeast, often derived from Saccharomyces cerevisiae, loaded with nutrients and flavor. Unlike active yeast used in baking, nutritional yeast doesn’t make dough rise. Instead, it’s pasteurized and dried to deactivate the yeast cells, giving it a flaky or powdery texture perfect for adding a punch of flavor to your favorite dishes. 

    Just one teaspoon of nutritional yeast (5 grams) provides:

    • 3 grams of protein
    • 1 gram of fiber
    • 2 grams of carbohydrates
    • 10 mg of sodium
    • 110 mg of potassium
    • 0.3 mg of iron (2% DV)
    • 3.2 mg of riboflavin (250% DV)
    • 17.5 mg of niacin (110% DV)
    • 3.6 mg of vitamin B6 (210% DV)
    • 7.5 µg of vitamin B12 (310% DV)

    Fortified vs. unfortified nutritional yeast: Which is better?

    Fortified nutritional yeast is enriched with additional vitamins and minerals, such as vitamin B12, folic acid, and iron. This makes it particularly beneficial for vegans and vegetarians, as B12 is naturally found in animal products and is essential for red blood cell production and neurological health. However, the added nutrients are synthetic, which some people prefer to avoid.

    On the other hand, unfortified nutritional yeast contains only the vitamins and minerals naturally present in the yeast. While it doesn’t provide the same B12 boost as its fortified counterpart, it’s a more natural option for those seeking whole, unprocessed foods. Many prefer unfortified versions to avoid synthetic additives, relying instead on a varied diet to meet their nutritional needs.

    Why we love nutritional yeast

    1. Excellent source of B vitamins: Nutritional yeast is rich in B vitamins, including B1, B2, B6, and often B12 in fortified versions. These vitamins play a significant role in energy production, helping your body convert food into fuel. They also support brain health and contribute to healthy skin and hair.
    2. Complete plant-based protein: As a complete protein, it contains all nine essential amino acids. This makes it an excellent source of plant-based protein for vegans and vegetarians, supporting muscle repair and overall growth.
    3. Trace minerals: Nutritional yeast contains zinc, selenium, and magnesium. Zinc helps strengthen the immune system, selenium acts as a powerful antioxidant, and magnesium supports hundreds of biochemical reactions, from muscle function to energy production.
    4. Antioxidants: Packed with antioxidants, nutritional yeast helps protect your cells from oxidative stress caused by free radicals. Antioxidants are known to reduce the risk of chronic diseases and improve immunity.
    5. Potential cholesterol benefits: Beta-glucan, a type of fiber found in nutritional yeast, has been linked to lowering cholesterol levels and improving cardiovascular health. While research is ongoing, incorporating it into your diet is an easy way to gain several health benefits. 
    6. Immune support: Beta-glucans found in nutritional yeast are also known to enhance immune system function by binding to specific receptors on macrophages and dendritic cells, which triggers a cascade of immune responses.
    7. Low sodium, low calorie: Nutritional yeast is naturally low in sodium and calories, making it a heart-friendly option for those looking to reduce salt intake. Its savory flavor allows you to enhance the taste of your meals without reaching for the salt shaker.

    How to use nutritional yeast

    Nutritional yeast is a versatile ingredient that improves the flavor and nutritional value of many dishes. Its savory, cheese-like taste makes it popular for anyone seeking dairy-free alternatives or simply looking to add depth to their meals. Best of all, using nutritional yeast in your cooking is straightforward, and its applications are as varied as your culinary creativity.

    Here are some simple ways to use nutritional yeast:

    • Use it as a topping to add a cheesy flavor to your popcorn, mashed potatoes, or your favorite pasta
    • Use it as a salt alternative to add more of a savory taste to your soups
    • Use it to create creamy, dairy-free sauces
    • Use it to boost the nutrient content of your scrambled eggs (or tofu)
    • Add it to your daily health shakes
    • Use it as a thickener for soups and sauces

    These simple ways to use nutritional yeast will enhance the flavor of your meals and provide your body with the nutrients it needs to thrive on the job site.

    3 nooch recipes to try today

    These recipes are the perfect starting point if you’re looking for creative ways to include nooch in your meals. Whether you’re after a quick snack, a protein-packed main, or a comforting soup, these dishes show how versatile nooch can be. Here are three delicious and easy recipes to inspire your next meal:

    1. Vegan Cheesy Kale Chips

    Transform your fresh kale into a crispy, savory snack by tossing the leaves with nutritional yeast, olive oil, and your favorite spices. Minimalist Baker’s Cheese Kale Chips only take thirty minutes and have a few easy steps to follow. It’s a perfect healthy alternative to chips for movie nights or social gatherings.

    2. Creamy Vegan Mac and Cheese

    This Vegan Mac and Cheese recipe uses a simple homemade “cheese” powder containing nutritional yeast, garlic powder, onion powder, and a touch of turmeric for color. The powder is mixed with non-dairy milk, vegan butter, and cooked macaroni to create a creamy, cheesy sauce. It’s quick, comforting, and entirely dairy-free.

    3. Savory Oatmeal with Nutritional Yeast

    Savory oatmeal may sound weird initially, but this spin on a classic breakfast option elevates it to another level. Not only does it come packed with nutrients, but you can also mix and match veggies based on your preference. Combine oats, water, nutritional yeast, kale, mushrooms, tomatoes, turmeric, and a dash of hot sauce, then simmer until thickened. Top with sun-dried tomatoes, chia seeds, or flaxseed meal for added texture and nutrients.

    Bottom line

    Nutritional yeast is a powerhouse ingredient that combines bold, cheesy flavor with several health benefits. While it may sound strange initially, it’ll be hard to resist once you try it. Whether you’re looking to boost your intake of B vitamins, enjoy a plant-based protein source, or add antioxidants to your diet, nutritional yeast is an easy and versatile choice.

    If you liked this article and want more like it, subscribe to our newsletter and follow us on social media for the best tips and advice on staying healthy in construction.

  • Your guide to “building” a better body: Harness the power of beans

    Your guide to “building” a better body: Harness the power of beans

    Beans are nutrient-dense, versatile, and a fantastic source of fiber, protein, and complex carbohydrates. The humble bean is the chameleon of the food world, with a texture that can be crispy, crunchy, creamy, or even almost meaty, making them a perfect ingredient in just about any meal. However, if you think beans are only for chili recipes or vegetarians, you risk missing out on the incredible benefits provided by these lovely legumes. A bean-rich diet can help lower cholesterol, support a healthy gut microbiome, and boost heart health.

    Quick look

    • Beans are a great source of fiber, protein, and complex carbohydrates.
    • Beans aren’t just for vegetarians; they make a great addition to any diet.
    • Diets rich in beans can lower cholesterol, improve heart health, contribute to a healthy gut, regulate blood sugar, and support digestion.
    • Canned beans offer convenience, but cooking beans from scratch can cost less and have a lower environmental impact.

    Beans, beans the musical fruit: Why we love beans

    Beans are a fantastic addition to any diet (even if you enjoy a great steak). They add fiber, protein, variety, and versatility to your favorite meals.

    Great source of fiber

    Beans are rich in fiber, a crucial nutrient most adults don’t get enough of. We often think of fiber in the context of bowel movements, but the role of this humble nutrient is much more important. A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by a further 5-27%. 

    The average cup of beans provides over 50% of your daily fiber requirements, with navy beans, black beans, and garbanzo beans (chickpeas) among the most fiber-rich sources. 

    Beans are also a rich source of complex carbohydrates, providing a stable energy source that can help you maintain a healthy weight, prevent type 2 diabetes, and reduce the risk of heart problems.

    Endless variety

    There are an estimated 400 different beans worldwide, and while you won’t find most of them on the shelves of your local grocery store, there are still dozens of varieties to enjoy.

    Black beans, pinto beans, and kidney beans are commonly used in Mexican dishes, and garbanzo beans (chickpeas) play a starring role in many Indian dishes. Cannellini and white lima beans have a creamy, buttery taste that pairs well with pasta-style sauces and Italian flavors. The texture of beans can also vary drastically depending on how they’re soaked, prepared, and cooked. Oven-roasted chickpeas provide the same satisfying crunch as potato chips (and can be seasoned similarly for a great snack), while mashed beans are the perfect filling for a taco or burrito. 

    Limitless versatility

    The variety of tastes, textures, and uses for beans make them uniquely suited for making side dishes, main courses, beverages (like soy milk), and even desserts (don’t knock Black Bean Brownies until you’ve tried ’em!). Beans fit most dietary restrictions and just about every budget, making them one of the most versatile foods in supermarkets today.

    Eating beans is good for your health

    Beans are great for your health. They contain fiber, antioxidants, and micronutrients to help lower cholesterol, boost protein intake, reduce blood pressure, improve gut health, and more. 

    Lower cholesterol

    Soluble fiber lowers cholesterol by absorbing fluid and creating a gel-like substance that supports cholesterol removal from the body. Beans are high in soluble fiber, which is one of the reasons that a bean-rich diet can lower cholesterol. High cholesterol levels are a leading cause of heart disease; eating a high-fiber diet can help reduce your risk level. 

    Plant-based protein source

    Beans are high in amino acids, making them a great source of plant-based protein with fewer calories and saturated fat than common animal-based protein sources like meat and cheese. Protein is present in every cell in the body, and getting adequate amounts is crucial for building muscles, repairing injuries, and preserving bone health. 

    While soybeans are the only beans considered complete proteins (containing all nine essential amino acids), you can combine beans with corn, bread, rice, cheese, and other common foods to make complete proteins. 

    Reduced blood pressure

    One cup of butter beans contains 955 milligrams of potassium—almost a third of the recommended daily allowance for an adult male. Potassium is a mineral that decreases the effects of sodium, making it an effective method for reducing high blood pressure. 

    Cardiovascular disease and diabetes

    Research has shown that regularly incorporating beans into your diet may prevent cardiovascular disease (CVD) and Type-2 Diabetes (T2D). A 2021 study examining the role of beans in cardiometabolic diseases concluded, “Regular consumption of legumes/beans is an important behavioral dietary strategy to reduce risk and improve comorbidities of CVD and T2D.” 

    Gut health

    Your gut is much more than just a factory for digesting food. Recent research has shown that human digestive systems house large nerve centers that constantly communicate and relay information, leading some researchers to call the gut a “second brain.” 

    Studies have shown that adding beans into your diet “fosters the growth of beneficial gut bacteria and significantly enhances the production of short-chain fatty acids in the colon.” A healthy gut can reduce digestive issues, support brain health, and even help you lose weight. 

    Canned vs dried: What’s better?

    Most beans are available in canned or dried form. Canned beans are quick and convenient. They’re ready to eat right from the can, perfect for busy nights or last-minute meals. While still budget-friendly, canned beans are more expensive than dried beans and often contain as much as 40% more sodium. 

    Dried beans need to be soaked—sometimes overnight—and cooked before use, and some find that beans made from scratch are a bit tougher on the digestive system. Ensuring dried beans are well-soaked before use can reduce digestive issues but requires some advance planning. However, dried beans are much less expensive than canned and allow you to tailor the amount of salt and seasonings added during soaking and cooking. 

    Our favorite bean recipes

    If your only experience with bean-based meals is canned beans on toast, you’re in for a treat. Beans are one of the most versatile cooking ingredients in your pantry, and these recipes showcase how tasty they can be—don’t be surprised to find yourself coming back for second (or third) helpings!

    Roasted Tomatoes with Cannellini Beans 

    If you’re new to bean-based meals, this roasted tomatoes and cannellini beans recipe is a great place to start. Created by registered dietician Bridgette Blakey, this dish comes together in under 30 minutes and bursts with flavor, umami, and nutrient-dense goodness. 

    To make this recipe, cannellini beans (sometimes known as white kidney beans) are simmered in a savory sauce made from oven-roasted tomatoes, onions, garlic, coconut milk, and spices. Serving with toasted French bread or sourdough makes this meal with a complete protein and allows you to mop up every last bit of the delicious sauce.   

    Black Bean Burger

    Oddly enough, one of our favorite bean burger recipes comes from a website better known for its baking. Sally’s Baking Addiction said it all when they called this recipe The Best Black Bean Burger I’ve Ever Had—these burgers turn out so juicy, spicy, and filling, we think you’ll agree. 

    These bean burgers combine ingredients you’d expect to see in a bean burger recipe (black beans, onion, garlic, spices) with some you might not (feta cheese, eggs, and Worcestershire sauce). They take 30 minutes to make and freeze well for up to three months, making them perfect for meal prep.

    Note: This recipe is not vegan or vegetarian due to the inclusion of Worcestershire sauce and eggs. The recipe notes offer alternatives for those who wish to avoid these ingredients.  

    Three-Bean Salad

    Sometimes, you just don’t feel like cooking, especially during the dog days of summer when the last place you want to be is in front of a hot stove. This Easy Three-Bean Salad from Minimalist Baker takes just 10 minutes, uses one bowl, and keeps in the fridge for up to five days—perfection! Mix cannellini beans, red kidney beans, and chickpeas with chopped celery, red onion, and parsley before seasoning with olive oil, red wine vinegar, a touch of maple syrup, and spices. 

    Bottom line

    Beans really are a magical fruit—er, legume—but not for the reasons we’re all used to singing about. These powerful pulses are inexpensive, nutritious, healthy, and versatile. They can make you healthier, stronger, and less susceptible to cardiovascular disease and diabetes—all while tasting delicious. If you’re guilty of leaving bean-based meals to plant-based eaters (or not eating them enough as a vegan or vegetarian), it’s time to rekindle your love for beans. 

    Ready to learn more about health hacks, top tools, and all the latest construction news? Sign up for our free newsletter, or follow us on social media!

  • The must-know benefits of zinc for skilled trades workers

    The must-know benefits of zinc for skilled trades workers

    When you’re working long hours on-site, your body takes a beating—and keeping it healthy requires addressing common nutrient deficiencies. While zinc might not always get the spotlight, it plays a big role in maintaining overall health. From supporting your immune system to helping your skin heal, this mineral is involved in countless processes your body relies on every day. The problem? Most people don’t get enough of it. Sources like oysters, red meat, and beans are a great way to bulk up your zinc intake.

    Quick look

    • 15% of adults are zinc deficient, leading to slower recovery, lower energy, and weaker immune systems.
    • Zinc is critical for immune support, wound healing, and reducing inflammation, making it a must-have nutrient for anyone with an active lifestyle.
    • Oysters, red meat, poultry, beans, and dairy are top food sources of zinc, while supplements like zinc picolinate and citrate are great for filling in gaps.
    • To supplement effectively, choose third-party-tested supplements free from unnecessary additives and provide the recommended daily allowance (11 mg for men, 8 mg for women).

    What is zinc and why is it important?

    Zinc is a trace mineral that is only required in small amounts for optimal function—but that small amount goes a long way. It’s involved in over 300 enzymatic reactions, helping with everything from immune function and wound healing to DNA synthesis and cell division. Despite its importance, zinc deficiency is surprisingly common. Studies show that roughly 15% of adults in the U.S. don’t get enough zinc through their diet. This number could be even higher globally, especially in regions with limited access to zinc-rich foods. One reason for this widespread gap is that our bodies can’t store zinc, so we must consume it regularly through food or supplements. 

    Why we need zinc

    For trade workers in physically demanding jobs, zinc becomes even more critical. It helps you recover faster, fight off illnesses, and keep your energy levels in check. Here is a breakdown of the many ways this mineral works to keep you at your best.

    Immune support

    Zinc plays a major role in keeping your immune system in top shape. While it serves many functions, the main one includes keeping the thymus and bone marrow functioning normally, which are responsible for generating immune cells. By keeping these healthy, the body can create and activate immune cells that fight off infections and illnesses. Studies show that zinc can shorten the duration of colds by up to 33% and may reduce the severity of respiratory infections. For construction workers exposed to dust, weather changes, and long hours, a strong immune system can be a game changer in getting back to work.

    Men’s health

    Zinc is especially important for men’s health. It supports testosterone production, which affects everything from muscle growth to energy levels. It also plays a role in fertility by improving sperm quality and motility. Maintaining healthy zinc levels can also help with prostate health, making it a must-have nutrient for men of all ages.

    Wound healing

    Cuts, scrapes, and bruises are part of the job, but zinc can help you bounce back faster. This mineral is crucial for tissue repair and helps speed the healing process by supporting collagen production and reducing inflammation. If you’re constantly dealing with minor injuries, zinc can give your body the boost it needs to recover quickly.

    Skin health

    Zinc is often called the “skin mineral” for a reason. It regulates oil production and helps prevent inflammation, making it effective for conditions like acne and eczema. For construction workers exposed to harsh weather and environmental irritants, zinc helps keep your skin healthy and resilient.

    Regulates inflammation

    Zinc is key in regulating inflammation and reducing your risk of chronic conditions like arthritis and heart disease. Its anti-inflammatory and antioxidant properties protect your body from long-term damage, which is especially important for those with physically demanding jobs.

    Energy production

    Feeling drained by midday? Zinc plays a role in energy metabolism, helping your body break down nutrients like carbs, fats, and proteins into usable fuel. It also helps to keep your enzymes and mitochondria functioning properly, which are directly involved with energy production. Healthy zinc levels will keep you going strong even on your busiest days.

    Muscle repair and growth

    Your muscles take a hit daily on the job, and zinc helps repair and rebuild them. It supports protein synthesis, which is essential for muscle recovery and growth. For anyone lifting heavy loads—on or off the clock—zinc can help your body handle the strain.

    Bone health

    Construction workers need to maintain strong bones, and zinc helps with that, too. It works alongside calcium and vitamin D to build and maintain bone density, reducing the risk of fractures and long-term joint problems. Because bone density tends to decrease with age, ensuring optimal zinc levels helps to protect against long-term health complications.

    Where to find zinc

    Knowing where to get zinc is the first step to making it a regular part of your routine. Whether you prefer to get your nutrients through food or need the extra support of a supplement, there are plenty of options to help you meet your needs. Here are some of the best sources of zinc and how to choose the right supplement if you’re falling short.

    Food sources

    Incorporating zinc-rich foods into your diet is a natural way to meet your daily requirements. Here are some of the best natural sources:

    • Oysters: They are among the richest sources of zinc, with a 3-ounce serving providing 32 mg. This exceeds the total recommended intake of 11 mg for men and 8 mg for women, so oysters should be consumed in moderation.
    • Red meat and poultry: Beef, lamb, and chicken are excellent sources of zinc. For example, three ounces of cooked lean ground beef offers about 5.4 mg of zinc.
    • Shellfish: Crab and lobster are good options; a 3-ounce serving of cooked crab contains approximately 6.5 mg of zinc.
    • Legumes: Chickpeas, lentils, and beans provide zinc, although in less bioavailable forms due to phytates that can inhibit absorption. For instance, a cup of cooked lentils has about 2.5 mg of zinc.
    • Nuts and seeds: Pumpkin seeds and cashews are notable sources; one ounce of pumpkin seeds contains around 2.2 mg of zinc.
    • Dairy products: Milk and cheese contribute to zinc intake; an ounce of cheddar cheese offers about 0.9 mg.
    • Whole grains: Foods like quinoa, oats, and whole wheat bread contain zinc, but like legumes, phytates can reduce absorption.

    Quality supplements

    Supplements can be a practical solution if you cannot meet your zinc needs through diet alone. Here are some commonly available forms:

    1. Zinc gluconate: One of the most common over-the-counter forms, often used in cold remedies like lozenges.
    2. Zinc citrate: This form is well-absorbed and has a more appealing taste, making it a good option for supplementation.
    3. Zinc picolinate: Some studies suggest this form may be better absorbed than others, potentially making it more effective for increasing zinc levels.
    4. Zinc acetate: Often used to reduce the duration of the common cold.

    When choosing a zinc supplement, ensuring you’re getting a product that’s effective, safe, and worth your investment is important. Not all supplements are created equal, and picking the right one makes a big difference in how your body absorbs and uses the mineral. Factors like bioavailability, dosage, and quality impact how well the supplement works for you. To help you navigate your options, here’s what to look for when selecting a zinc supplement:

    • Bioavailability: Choose forms your body can easily absorb, such as zinc picolinate or citrate. These forms are more effective at raising zinc levels than others.
    • Dosage: To avoid side effects, follow the recommended dietary allowance (RDA). Adult men should aim for 11 mg daily, while adult women need 8 mg.
    • Quality assurance: Look for supplements that have been third-party tested for purity and potency. This ensures the product contains what it claims and is free of contaminants.
    • Additives: Avoid supplements with unnecessary fillers, artificial colors, or preservatives. A cleaner product is always better for your health.

    Tips for supplementing with zinc

    Adding a zinc supplement to your routine can boost your health, but it’s essential to do it right. Here are some practical tips to help you get the most out of your zinc supplementation:

    1. Take with food

    Taking zinc on an empty stomach can sometimes cause nausea. To avoid this, it is best to take your zinc supplement with a meal or snack. This not only reduces the chance of stomach upset but also enhances absorption.

    2. Timing with other nutrients

    Zinc can interfere with the absorption of certain minerals, particularly iron and copper. To minimize this interaction:

    • Separate intake: If you’re taking iron or copper supplements, consider taking them at a different time of day than your zinc supplement. This spacing helps ensure that all minerals are adequately absorbed.
    • Balanced diet: Consuming a well-rounded diet that includes a variety of nutrients can help maintain proper mineral balance and reduce the risk of deficiencies.

    3. Avoid excessive doses

    While zinc is essential, more isn’t always better. High doses of zinc can lead to adverse effects, including nausea, headaches, and interference with absorbing other vital minerals. Stick to the recommended dietary allowances unless advised otherwise by a healthcare professional.

    4. Consult a healthcare provider

    Before starting any new supplement regimen, it’s wise to consult with a healthcare provider. Getting tested to see whether or not you are low on zinc is the first step to knowing whether or not you should be taking it. Healthcare providers will give you personalized advice based on your health status and nutritional needs, ensuring appropriate zinc supplementation.

    Bottom line

    Zinc is a powerhouse mineral that supports your immune system, skin health, and energy levels—all while helping your body recover and perform at its best. Whether you’re getting it from food or supplements, making zinc a regular part of your routine is an easy step toward better health. Remember to choose quality sources, time it right with other nutrients, and always follow recommended guidelines to avoid overdoing it.

    Want to learn more about how the right supplements can keep you healthy and energized? Subscribe to our newsletter and follow us on social media for the latest insights on nutrition, health tips, and expert advice to keep you performing at your peak every day.

  • The sweet truth for contractors: Dark chocolate is healthier than you think

    The sweet truth for contractors: Dark chocolate is healthier than you think

    Not all chocolate is created equal, and the right kind can actually be good for you. Dark chocolate, made with a higher percentage of cocoa, is packed with nutrients that can surprisingly boost heart, brain, and gut health. This treat deserves a spot in your wellness routine, from supporting heart health to improving brain function.

    Quick look

    • Dark chocolate containing 70% cocoa or more is rich in flavonoids, magnesium, and antioxidants, which support heart, brain, and gut health.
    • High-quality dark chocolate can lower blood pressure, improve circulation, and reduce LDL cholesterol, enhancing cardiovascular health.
    • Research shows that when consumed in moderation,dark chocolate may improve insulin sensitivity and lower the risk of type 2 diabetes.
    • For maximum health benefits, opt for dark chocolate with minimal added sugar, 70% or higher cocoa content, and simple ingredients.

    What makes dark chocolate…dark?

    Dark chocolate is the grown-up sibling of your favorite childhood candy bar—more decadent, less sweet, and packed with cocoa goodness. But what sets it apart? Actual dark chocolate starts at 70% cocoa or more, with minimal sugar and no milk solids. That’s where the magic happens. And just because it says “dark” on the label doesn’t mean it’s healthy—chocolate with only 55% cocoa might still be loaded with sugar and missing the good stuff.

    So, what makes dark chocolate a superfood superstar? It’s all about the powerhouse nutrients and compounds hiding in those cocoa solids:

    • Flavonoids: Think of these plant-based antioxidants as little helpers for your heart and overall health. Specifically, flavonols (a flavonoid) improve blood flow, fight inflammation, and give dark chocolate its health-boosting reputation. The higher the cocoa content, the more flavonoids you’re getting.
    • Magnesium: Dark chocolate is a surprisingly good source of magnesium, a mineral that keeps your muscles working, your heart healthy, and your bones strong. One bar of 70-85% dark chocolate can pack a hefty dose of this essential nutrient.
    • Theobromine: This natural compound, a cousin of caffeine, gives you a gentle pick-me-up. It’s great for focus and mood without the jitters.
    • Iron and zinc: These two minerals are like a dynamic duo for energy and immunity. Dark chocolate gives you a tasty way to fuel up and stay strong.

    When it comes to dark chocolate, the higher the cocoa percentage, the better the benefits. It’s the treat that loves you back—just make sure you choose wisely.

    Eating dark chocolate has health benefits

    Diabetes

    Dark chocolate isn’t just a delicious treat; it might help keep your blood sugar in check. Studies suggest that the flavonoids in dark chocolate can improve how your body handles insulin, reducing the risk of developing type 2 diabetes by up to 21%. 

    It gets better: The polyphenols in cocoa have been shown to improve glucose metabolism and fight oxidative stress, a significant factor in insulin resistance. So, enjoying a bit of dark chocolate helps your body manage blood sugar more effectively.

    Of course, not all chocolate is created equal. To get these benefits, stick to dark chocolate with at least 70% cocoa and minimal added sugar. And remember, moderation is key—too much of a good thing can still lead to unwanted sugar spikes. Keep it high-quality and savor it.

    Heart health

    Dark chocolate isn’t just a tasty indulgence—it’s also a heart hero. Packed with flavonoids (natural antioxidants), this sweet treat can do wonders for your cardiovascular health. From improving blood flow to supporting overall heart function, dark chocolate brings more to the table than just its rich, delicious flavor.

    Lowering blood pressure

    Did you know dark chocolate could help keep your blood pressure in check? Studies show that eating just a small amount—about 6 grams daily—can lead to noticeable improvements. The secret lies in flavanols, natural compounds in cocoa that boost nitric oxide production. This signaling molecule helps relax your blood vessels, improving blood flow and lowering blood pressure. It’s like a tiny treat for your taste buds and your heart.

    Improving circulation

    Dark chocolate doesn’t just taste good—it helps your blood get where it needs to go. Thanks to flavanols, dark chocolate can improve the health of your blood vessels and boost circulation. For people with coronary artery disease, this can be a game-changer, reducing the risk of heart attacks and strokes. So, every bite of high-quality dark chocolate isn’t just a treat—it’s a little nudge toward better heart health.

    Reducing the risk of hypertension

    Enjoying dark chocolate regularly might do more than satisfy your sweet tooth—it could help prevent hypertension. High blood pressure is a common condition within the construction industry and a significant risk factor for heart disease, but the flavanols in dark chocolate have been shown to support healthy blood pressure levels.

    Enhancing vascular function

    Dark chocolate does more than just lower blood pressure—it helps your blood vessels stay strong and flexible. Flavanols in cocoa work to improve endothelial function, which is all about keeping your blood vessels elastic and healthy. Better vascular function means better overall heart health, making dark chocolate a delicious way to support your body from the inside out.

    Cholesterol

    Dark chocolate isn’t just a treat—it’s a heart-healthy superfood. Thanks to its rich supply of cocoa flavonoids, it can help improve cholesterol levels, giving your heart the support it needs to stay strong and healthy. 

    Increasing HDL (good cholesterol)

    Here’s another reason to reach for dark chocolate: it can boost your high-density lipoprotein (HDL), or “good” cholesterol. HDL helps sweep cholesterol out of your arteries and back to your liver, where it can be processed and removed from your body. Studies even show that high-cocoa dark chocolate, rich in polyphenols, can make a noticeable difference—especially for people with type 2 diabetes. 

    Reducing LDL (bad cholesterol)

    Dark chocolate doesn’t just boost the good—it also helps tackle the bad. Low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol, is known for building up in your arteries and leading to problems like atherosclerosis. Fortunately, the flavonoids in dark chocolate can reduce LDL levels and even prevent it from oxidizing—a key step in protecting your heart. Studies show that adding high-quality dark chocolate (70% cocoa or higher) can lower LDL and total cholesterol levels.

    Inflammation

    Flavonoids, those superstar compounds in dark chocolate, don’t just fight free radicals—they also help tame inflammation. By reducing inflammation in the body, dark chocolate can keep chronic diseases like heart disease and diabetes at bay.

    Anti-inflammatory properties

    Flavonoids in dark chocolate work behind the scenes, calming the body’s inflammatory pathways. They even step in to dial down specific proteins, like NF-κB, that can over-activate your immune response and cause unnecessary inflammation. By keeping these processes in check, flavonoids help reduce inflammation and promote a healthier, more balanced system.

    Impact on overall health

    Chronic inflammation is no joke—it’s linked to a host of serious health issues like heart disease, diabetes, and even certain cancers. The good news? Adding a bit of dark chocolate to your routine can help fight inflammation and support your overall well-being. Just remember, moderation is key! Stick to high-quality dark chocolate with at least 70% cocoa to maximize the benefits without overloading on calories. 

    Gut health

    Dark chocolate is loaded with nutrients that can do wonders for your body, especially when packed with high cocoa content. Along with boosting heart health and brain function, it plays a surprising role in supporting a healthy gut.

    A balanced gut

    Dark chocolate isn’t just good for your taste buds—it’s excellent for your gut, too. Its powerful antioxidants help create a balanced gut microbiome by reducing inflammation and controlling harmful bacteria. Studies also show that dark chocolate exerts prebiotic effects, as shown by its ability to restructure the diversity and abundance of intestinal bacteria. By promoting a healthier digestive tract, dark chocolate gives you one more reason to indulge in moderation.

    Improving Mood via the gut-brain axis

    Did you know your gut and brain are in constant communication? Emerging research shows that the gut microbiome can influence mood and mental clarity through the gut-brain axis. A study from Seoul National University found that eating 85% dark chocolate daily improved mood in healthy adults, likely by promoting a healthier gut. So, the next time you feel a little off, a square of dark chocolate might lift your spirits.

    Cognitive health

    Memory boost

    Regularly enjoying dark chocolate might do more than satisfy your sweet tooth—it could sharpen your memory, too. A recent study found that eating dark chocolate daily improved cognitive function and memory in healthy young adults. It’s a sweet way to keep your brain in top shape.

    Improved focus and attention

    Dark chocolate also serves as brain fuel. The flavonoids in cocoa have been shown to boost focus and processing speed. Research from the American Journal of Clinical Nutrition found that high-flavanol cocoa helped participants perform better on tasks requiring sustained attention. These benefits likely come from increased blood flow to the brain and the growth of new neurons, all thanks to those powerful flavonoids. Plus, they help protect existing brain cells from oxidative stress, making dark chocolate a faithful ally for brain health.

    Chocolate and blood sugar

    Here’s some sweet news: dark chocolate with high cocoa content has a low glycemic index (GI), meaning it won’t cause significant blood sugar spikes. A GI of around 23 provides a slower, more gradual release of energy compared to high-GI foods.

    This is all thanks to its healthy fats and minimal sugars, which slow down the digestion of carbs. The flavonoids in dark chocolate can enhance insulin sensitivity, helping your body use insulin more effectively and regulate blood sugar levels.

    How much should you eat?

    When it comes to dark chocolate, less is more. Most experts agree that eating 1–2 ounces (30–60 grams) daily allows you to enjoy all the health perks without overloading calories or sugar. Eating more than that might tip the scale toward too many calories, so moderation is key.

    Want to get the most out of your chocolate fix? Focus on quality over quantity. Here’s how to choose the best:

    • Go for 70% or higher cocoa content: The higher the cocoa, the more flavonoids (and fewer sugars). If you can handle it, 85% or higher is even better.
    • Skip the sugar: Look for dark chocolate with no added sugar or only a tiny amount. Labels like “unsweetened” or “naturally sweetened” are your best bet—but be sure to read the ingredients.
    • Think raw or organic: Raw chocolate keeps more of its natural nutrients intact, while organic options are often free from unnecessary additives and responsibly sourced.
    • Read the label: High-quality chocolate should contain simple ingredients like cocoa mass, cocoa butter, and maybe a touch of sweetener. Avoid fillers like hydrogenated oils or artificial flavors.

    Enjoying a little dark chocolate each day can be both a treat and a health boost—just make sure to pick the right kind.

    Bottom line

    Dark chocolate isn’t just a sweet indulgence—it’s a health-boosting powerhouse. This treat packs serious benefits into every bite, from supporting your heart and sharpening your brain to keeping your gut happy and reducing inflammation. Plus, with its low glycemic index and ability to improve insulin sensitivity, it’s a surprising ally in managing blood sugar and reducing the risk of diabetes. So enjoy a little dark chocolate guilt-free—it’s a delicious way to support your well-being.

    Want more health tips and insights like this? Subscribe to our newsletter and follow us on socialism media for expert advice, delicious recipes, and the latest trends in wellness.

  • UTHH March meal plan: Fast and nutritious meals to keep construction workers going

    UTHH March meal plan: Fast and nutritious meals to keep construction workers going

    Finding time to cook during a hectic workweek can feel challenging, especially when you’re constantly on the go. Quick meals often mean grabbing something more convenient than nutritious, but it doesn’t have to be that way. From hearty black bean-quinoa bowls to quick hash brown quiche cups, this weekly meal plan is packed with simple, healthy recipes that are easy to prepare and designed to keep you fueled, no matter how busy your schedule gets.

    7 days of healthy dinners

    Monday

    Main dish: Kale & avocado salad with blueberries & edamame

    This kale and avocado salad offers a perfect mix of nutrients and vibrant flavors. Packed with fiber-rich kale, creamy avocado, sweet blueberries, and protein-loaded edamame, it’s a satisfying, well-balanced meal. Tossed in a tangy lemon vinaigrette, it delivers 376 calories per serving, along with 31 grams of healthy fats, 21 grams of carbohydrates, and 9 grams of protein. For an extra dose of protein, top with grilled chicken, steak, or tofu.

    Side dish: Buffalo cauliflower with blue cheese sauce

    Buffalo cauliflower offers the bold, spicy flavor you crave but with fewer calories than traditional wings. The roasted cauliflower florets bring 4 grams of fiber and 7 grams of protein per serving, making this a veggie-packed alternative. Paired with a creamy blue cheese dip, it’s a delicious way to satisfy your cravings while sneaking in extra nutrients. Best of all, it’s simple to make and can be done within half an hour.

    Tuesday

    Main dish: Salmon & avocado poke bowl

    This Hawaiian-inspired salmon and avocado poke bowl features tender, bite-sized pieces of marinated salmon combined with creamy avocado and served over a bed of brown rice. The marinade, made with soy sauce, sesame oil, sriracha, and Chinese-style mustard, adds a flavorful kick to the dish. Each serving provides a balanced meal with 22 grams of healthy fats and 30 grams of protein from the salmon and avocado. It also comes with complex carbohydrates from the brown rice, which give you energy for a longer period—perfect for construction workers with long hours.

    Side dish: Caprese skewers

    These simple caprese skewers combine fresh grape tomatoes, basil leaves, and mozzarella balls, drizzled with extra-virgin olive oil and aged balsamic vinegar. Each skewer offers a burst of flavor and a good balance of healthy fats and protein from the mozzarella. They are easy to pack and are a great side dish to complement your poke bowl.

    Wednesday

    Main dish: Slow-Cooker Chicken & White Bean Stew

    This hearty slow-cooker stew combines tender chicken breasts with fiber-rich cannellini beans, fresh kale, and aromatic rosemary, all simmered together in a slow cooker. Just toss in the ingredients and let the cooker do its work, and you’ll be rewarded with several servings. Each serving provides 54 grams of carbohydrates and 44 grams of protein, helping you stay full longer. It’s a great recipe to maximize your cooking time and requires minimal preparation. The leftovers also make for a great next-day lunch! 

    Side dish: Tuna & Olive Spinach Salad

    This Mediterranean-inspired salad features protein-rich canned tuna mixed with briny olives and creamy feta cheese, served over a bed of fresh spinach. It takes only ten minutes to make, making it a perfect side dish for people constantly on the go. Each serving delivers 376 calories, 21 grams of fat, 26 grams of carbohydrates, and 26 grams of protein, making it a nutritious and satisfying side dish.

    Thursday

    Main dish: Slow-Cooker Mediterranean Diet Stew

    This hearty Mediterranean stew combines a variety of vegetables, fiber-rich legumes, and healthy fats, aligning well with the Mediterranean diet. The slow-cooker method allows the flavors to meld together, resulting in a comforting and nutritious meal. Each serving provides a balanced mix of nutrients, supporting overall health and well-being.

    Side dish: Egg salad lettuce wraps

    These egg salad lettuce wraps offer a lighter twist on the classic sandwich, using crisp lettuce leaves instead of bread. The combination of protein-rich eggs and fresh vegetables makes for a satisfying and nutritious side dish. Each serving delivers essential nutrients while keeping the meal light and refreshing.

    Friday

    Main dish: Baked eggs in tomato sauce with kale

    This dish features eggs poached in a savory tomato sauce with hearty kale, delivering a flavorful and nutritious meal. Each serving provides 344 calories, 20 grams of fat, 21 grams of carbohydrates and protein, making it a balanced option for dinner. This one-pan meal is both simple to prepare and satisfying. It takes around half an hour to make and can easily be customized to your preferences.

    Side dish: Avocado toast with burrata

    Elevate your meal with this creamy avocado toast topped with rich burrata cheese. The crisp toast adds a delightful texture, making it a perfect complement to the baked eggs. To make it even better, you can use the toast to scoop up the flavorful tomato sauce from the baked eggs.

    Saturday

    Main dish: Loaded cucumber & avocado sandwich

    This refreshing cucumber and avocado sandwich combines with a creamy spread made from ricotta, extra-sharp Cheddar cheese, chives, lemon juice, salt, and pepper. This spread gives this veggie sandwich a rich flavor, while sliced red peppers, cucumbers, and avocado provide the filling. Each serving delivers 403 calories, 23 grams of fat, 35 grams of carbohydrates, and 17 grams of protein, making it a balanced and satisfying meal.

    Side dish: Mashed chickpea salad with dill & capers

    This creamy yet light chickpea salad is full of bright, herby goodness. On its own, it’s great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Each serving provides 186 calories, 12 grams of fat, 16 grams of carbohydrates, and 5 grams of protein, making it a nutritious and flavorful side dish.

    Sunday

    Main dish: Black bean-quinoa Buddha bowl

    This hearty Buddha bowl combines protein-rich black beans and quinoa, providing a satisfying base for a variety of fresh toppings. Each serving delivers 500 calories, 16 grams of fat, 74 grams of carbohydrates, and 20 grams of protein, making it a balanced meal option, especially for people with high energy demands. Including pico de gallo, cilantro, and avocado adds fresh flavors and healthy fats, enhancing taste and nutrition.

    Side dish: Greek yogurt parfait

    This simple and healthy parfait layers creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey. Each serving offers a nutritious balance of protein, carbohydrates, and healthy fats, making it a perfect dessert to round out a meal. The combination of textures and flavors makes this parfait both satisfying and delicious.

    Breakfast and snack ideas to keep you fueled

    Finding time for a nutritious breakfast or snack can be tricky, especially when mornings are hectic. These recipes are quick, easy to prepare, and portable—perfect for trade workers with busy schedules. They’re packed with ingredients to keep you energized throughout the day.

    • Yogurt & honey fruit cups: This refreshing option pairs creamy yogurt with fresh fruit and a drizzle of honey for natural sweetness. It’s simple to prepare and makes for a light, healthy snack or breakfast. Plus, it’s easy to pack and enjoy on the go.
    • Hash brown quiche cups: These mini quiches combine crispy hash browns with eggs, spinach, and cheese for a satisfying bite. They’re a great make-ahead option that reheats well, making mornings easier. Their hearty mix of ingredients will help you stay full until your next meal.
    • Overnight oats with yogurt: Overnight oats are a no-fuss breakfast you can prepare the night before. They combine oats, maple syrup, and milk with a topping of yogurt and fresh fruit. This meal is filling and delicious, perfect for a quick grab-and-go start to your day.
    • Egg muffins: Egg muffins are a versatile, protein-packed choice that can be customized with vegetables and cheese. They’re meal prep-friendly, making it easy to have a healthy snack or breakfast ready when needed. Their small size makes them perfect for eating on the move.

    Ready to simplify your diners and stay energized throughout the week? Subscribe to our newsletter and follow us on social media for weekly recipe ideas tailored to your busy lifestyle!

  • Clean coffee choices for busy builders: Why your coffee matters 

    Clean coffee choices for busy builders: Why your coffee matters 

    Many building professionals rely on coffee during their workday, but not all coffee is as healthy as it seems. Conventional coffee can be riddled with pesticides, mold, and mycotoxins, potentially affecting health over time. To help you avoid these hidden dangers, we’ve compiled a list of clean coffee brands, including Lifeboost Coffee and Volcanica Coffee, prioritizing safety, sustainability, and exceptional taste.

    Why clean coffee matters  

    Organic coffee is more than just a trendy label—it’s a safer and healthier alternative to conventional coffee. Non-organic coffee is one of the most heavily sprayed crops, with pesticides and synthetic fertilizers used during cultivation. These chemicals harm the environment and remain on the beans, ultimately ending up in your morning brew. Organic coffee avoids these harmful practices, offering a cleaner, chemical-free option. It’s better for your health and the environment and supports ethical farming methods.  

    Dangers of decaf

    If you drink decaf, how your coffee is processed is just as important. Traditional decaffeination methods often use harsh chemicals like methylene chloride or ethyl acetate to strip the caffeine from the beans. While these methods are effective, they can leave behind chemical residues. The Swiss Water Process, however, is a chemical-free alternative that uses water, time, and temperature to remove caffeine while preserving the bean’s natural flavors. This method is safer for consumers and ensures a more robust, flavorful cup of coffee. Switching to Swiss Water decaf is a small change that can have a big impact on your health.  

    Mycotoxins and chemicals  

    Mycotoxins are toxic compounds produced by mold, which can grow on coffee beans during improper storage or processing. Consuming even small amounts of mycotoxins over time can lead to fatigue, headaches, and other health issues. Unfortunately, many conventional coffee brands don’t prioritize testing for these contaminants. Similarly, synthetic pesticides and fertilizers used in conventional coffee farming leave chemical residues that may remain on the beans. These substances can have long-term effects on your health, making clean coffee a safer option.  

    Mold  

    Mold contamination is another significant issue with conventional coffee. When coffee beans are stored in humid conditions or poorly dried, mold can develop and produce mycotoxins. These contaminants can lead to allergic reactions or more severe health problems, particularly for those with sensitivities. Clean coffee brands use rigorous testing and quality control to prevent mold contamination. By choosing mold-free coffee, you reduce exposure to these potential health risks.  

    Pesticides  

    Pesticides are widely used in non-organic coffee farming to protect crops from pests and diseases. While effective for farming, these chemicals can remain on the beans even after processing. Over time, consuming coffee with pesticide residues can contribute to health concerns, including endocrine disruption and other long-term effects. Organic coffee eliminates this risk by using natural pest control methods, ensuring your morning cup is free from harmful chemicals.  

    Heavy metals  

    Another hidden danger in some conventional coffee is the presence of heavy metals, which can contaminate beans during cultivation or processing. Heavy metals like cadmium and lead can have serious health consequences, including kidney damage and neurological effects when consumed over time. Clean coffee brands test their beans rigorously to ensure they meet strict safety standards and remain free of these contaminants.  

    Environmental impact  

    Conventional coffee farming often leads to significant environmental issues, including deforestation, soil erosion, and water pollution. In contrast, organic farming practices promote biodiversity, protect natural habitats, and reduce the environmental footprint of coffee production. By choosing clean coffee, you’re protecting your health and supporting a more sustainable planet.  

    6 clean coffee swaps we love  

    1. Lifeboost Coffee  

    • Bean source: Nicaragua  
    • Certifications: USDA Organic, Non-GMO, Single-Origin  
    • Roast: Light, Medium, and Dark  
    • Price: $20+ per bag  
    • Buy it: Lifeboost Coffee  

    Lifeboost Coffee is renowned for its health-conscious approach to coffee. Grown at high altitudes in the Nicaraguan mountais and hand-picked, these beans are carefully processed to avoid mycotoxins and pesticides. Lifeboost also prioritizes sustainability, using eco-friendly farming methods that protect the environment. The result is a clean, smooth coffee with low acidity, making it an excellent option for those with sensitive stomachs. With its exceptional flavor and rigorous testing standards, Lifeboost is a favorite among clean coffee enthusiasts.  

    2. Bulletproof Coffee  

    • Bean source: Central and South America  
    • Certifications: Rainforest Alliance Certified  
    • Roast: Medium  
    • Price: $15+ per bag  
    • Buy it: Bulletproof Coffee  

    Bulletproof Coffee is widely recognized for its focus on high-quality, clean beans. Known for its association with the “Bulletproof diet,” this coffee is tested for mold, mycotoxins, and other contaminants to ensure a pure and safe brew. Bulletproof is also popular among those who follow keto or high-fat diets, as it pairs perfectly with their signature butter coffee recipe. Beyond its health benefits, Bulletproof Coffee delivers a rich, bold flavor that keeps customers coming back.  

    3. Purity Coffee  

    • Bean source: Multiple origins, including Ethiopia and Colombia  
    • Certifications: USDA Organic  
    • Roast: Light and Medium  
    • Price: $20+ per bag  
    • Buy it: Purity Coffee  

    Purity Coffee is all about maximizing health benefits without compromising on taste. Their beans are tested to ensure they’re free from mold, pesticides, and heavy metals. Purity also focuses on enhancing the antioxidant content of their coffee, making it a great choice for those who value both health and flavor. With its smooth, well-balanced profile, Purity Coffee is perfect for casual drinkers and coffee aficionados.  

    4. Kion Coffee  

    • Bean source: Central and South America  
    • Certifications: USDA Organic, Specialty Grade  
    • Roast: Medium  
    • Price: $18+ per bag  
    • Buy it: Kion Coffee  

    Kion Coffee stands out for its commitment to quality and health. The beans are carefully tested for mold, mycotoxins, and other contaminants, ensuring a clean and safe cup every time. Kion sources its beans from sustainable farms, supporting ethical and eco-friendly practices. Its medium roast highlights the beans’ natural flavors, delivering a rich, aromatic brew. Whether you’re an athlete or simply looking for a healthier coffee, Kion is a great choice.  

    5. Clean Coffee Co.  

    • Bean source: Peru and Colombia  
    • Certifications: USDA Organic  
    • Roast: Medium and Dark  
    • Price: $16+ per bag  
    • Buy it: Clean Coffee Co.  

    Clean Coffee Co. offers coffee that’s as pure as its name suggests. The brand tests rigorously for mold, pesticides, and other toxins to ensure a safe, high-quality product. Their beans are grown organically and roasted to perfection, producing a smooth and flavorful cup. Clean Coffee Co. also focuses on affordability, making it accessible to a wide range of coffee drinkers. It’s an excellent option for those transitioning to clean coffee.  

    6. Volcanica Coffee

    • Bean source: Single-origin beans from volcanic regions  
    • Certifications: USDA Organic, Fair Trade Certified  
    • Roast: Light, Medium, and Dark options  
    • Price: $16+ per bag  
    • Buy it: Volcanica Coffee  

    Volcanica Coffee combines clean processing methods with a commitment to ethical sourcing. Their single-origin beans are grown in volcanic soil, which enhances their flavor profile. The brand is dedicated to testing for contaminants, ensuring their coffee is free of mold and pesticides. With a wide range of roasts and origins, Volcanica Coffee has something for everyone. It’s a perfect mix of quality, flavor, and ethics.  

    Bottom line  

    Clean coffee is a healthier, smarter choice for daily coffee drinkers. Choosing organic, mold-free brands ensures you avoid hidden toxins and enjoy a better-tasting brew. Whether fueling up for a long day on the job site or unwinding after work, clean coffee brands offer peace of mind with every cup. 

    Want more content like this? Stay informed about health-conscious choices by subscribing to our newsletter at underthehardhat.org/join-us and following us on social media.