Under the Hard Hat

Tag: Nutrition

  • 9 tips for construction professionals to stay energized on the job

    9 tips for construction professionals to stay energized on the job

    Low energy can be frustrating, especially when it affects your daily productivity and overall well-being. Whether you’re dealing with long hours at work, poor sleep, or just the general hustle and bustle of life, cutting back on caffeine, supporting your gut, and getting sunlight are easy ways to increase energy levels that can make everything seem more manageable and less challenging.

    Why you have low energy

    Low energy can stem from various factors, especially in physically demanding fields like the trades. Long work hours, extended or irregular shifts, and high-stress environments are common in this industry, which can significantly contribute to fatigue. The body’s natural circadian rhythm, which regulates sleep and wake cycles, can be disrupted by these demanding schedules, leading to chronic tiredness and decreased alertness. Additionally, poor sleep quality, lack of proper nutrition, and excessive consumption of caffeine or alcohol can further exacerbate feelings of fatigue​.

    Whether you’re trying to get through a demanding workday at the site or simply looking to enhance your overall well-being, knowing how to increase energy levels can be a game-changer. Incorporating these simple yet effective strategies into your daily routine can turn the tide and boost your productivity.

    9 tips to boost your energy and increase focus and productivity 

    1. Avoid processed foods and refined carbs

    One of the quickest ways to drain your energy is through poor dietary choices. Consuming processed foods, sugar, and refined carbs can cause rapid spikes in your blood sugar levels, often followed by sudden crashes that leave you feeling sluggish and tired.

    To maintain steady energy levels, focusing on a balanced diet tailored to your body is important. Each individual has slight variations in their food sensitivities that can alter how a person responds. Therefore, it’s important to optimize your food based on what makes you feel good and avoid bloating or energy crashes. In addition, choosing whole grains, lean proteins, healthy fats, and plenty of vegetables is typically a safe bet. These foods help stabilize blood sugar and provide sustained energy, keeping you alert and focused​.

    2. Feed your gut

    A healthy gut microbiome is a must for anyone looking to increase energy levels. It helps improve nutrient absorption, leading to better uptake of vitamins, minerals, and proteins. The opposite is also true. When your gut is imbalanced due to poor diet, stress, or lack of sleep, it can lead to fatigue and lower energy levels as nutrient absorption decreases.

    Improving your diet is a simple and effective way to improve your gut microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, are a great start. Additionally, consuming fiber-rich foods like fruits and whole grains helps support gut health and can lead to improved energy levels​.

    Pro tip: Alcohol, sugar, industrial seed oils, and processed foods are some of the worst foods for gut health. Simply avoiding these can make a big difference in your gut microbiome.

    3. Stay hydrated

    Staying hydrated is crucial for maintaining energy levels, especially if you want to increase your energy during hot summer days. But it’s not just for hot days; dehydration can significantly impact your physical and mental performance, leading to fatigue, headaches, and difficulty concentrating. When your body lacks sufficient water, it struggles to carry out essential functions, such as regulating body temperature and transporting nutrients to cells, which can leave you feeling drained.

    To avoid dehydration, drink at least eight cups of water per day, more if you’re physically active or working in a hot environment. An alternative approach is incorporating water-rich foods like fruits and vegetables into your diet. If plain water feels too monotonous, try infusing it with lemon, cucumber, or mint for a refreshing twist​, or throw in a packet of electrolytes.

    4. Cut back on caffeine

    While caffeine can provide a temporary energy boost, excessive consumption can lead to long-term fatigue, particularly if it interferes with your sleep. Caffeine blocks adenosine, a chemical in your brain that promotes sleep, making you feel more awake. However, consuming too much caffeine, especially later in the day, can disrupt your sleep cycle, leading to poor sleep quality and increased tiredness the following day.

    Limiting caffeine intake to 400 mg daily, roughly equivalent to four cups of coffee, is recommended. Try to avoid caffeine after 2 pm to prevent it from interfering with your sleep. If you’re particularly sensitive to caffeine, consider gradually reducing your intake to avoid withdrawal symptoms like headaches and irritability. Switching to herbal teas or decaffeinated coffee in the afternoon can help you wind down without sacrificing the energy boost​.

    5. Supplement with essential nutrients

    If you’re looking into supplements to increase energy, B vitamins, iron, and magnesium are among the most effective options. For example, B12 and B6 are essential for converting food into energy, making them vital to prevent fatigue. B12, in particular, supports the formation of red blood cells, which carry oxygen throughout your body and ensure your muscles and brain have the fuel they need to function effectively.

    Iron is another critical nutrient, especially for those at risk of anemia, a condition where your body doesn’t produce enough healthy red blood cells, leading to chronic tiredness and weakness. Women, in particular, may benefit from iron supplementation, especially if they have heavy menstrual cycles.

    Magnesium is another nutrient you can supplement that’s great for energy. It’s involved in over 300 biochemical reactions in the body, including energy production. It helps convert food into energy and is essential for maintaining muscle and nerve function. Low levels of magnesium can lead to feelings of fatigue, muscle cramps, and even mental fog.

    6. Prioritize sleep

    Sleep is a no-brainer. Yet so many people in construction fail to get enough of it. While the early work hours are hard to avoid, there is a way to approach sleep strategically. The goal is to get 7-9 hours of sleep each night. Effective strategies that help you get a better sleep include:

    • Silencing smartphone notifications after 8 pm
    • Using black-out blinds
    • Keeping the room cool (between 68° and 76°F)
    • Going to bed early and at the same time each night
    • Creating a relaxing bedtime routine
    • Reducing blue light exposure

    Sleep helps the body repair itself, consolidates memories, and processes the day’s activities, all of which are crucial for physical and mental energy. Avoiding heavy meals, caffeine, and alcohol before bed can also improve sleep quality, leaving you refreshed and energized for the day ahead​.

    7. Hit the gym or attend a fitness class

    Regular exercise is a powerful tool for boosting energy levels and enhancing mental clarity. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural mood elevators, helping to reduce feelings of fatigue and stress. Moreover, exercise increases the number of mitochondria within your muscle cells, enhancing your body’s ability to produce energy.

    Beyond physical benefits, exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by fostering the growth of new brain cells. This is particularly important for mental clarity and focus. Whether through weightlifting, cardio, or group fitness classes, engaging in fitness activities strengthens your body and sharpens your mind, making it easier to stay energized and productive throughout the day. 

    8. Reduce stress

    Chronic stress is a major energy drain, affecting both your mental and physical well-being. When stressed, your body remains in a heightened state of alertness, which can lead to exhaustion over time. Exercise is one of the most effective ways to combat stress. It helps lower cortisol levels, the hormone associated with stress, and increases the production of endocannabinoids, which help regulate mood and promote a sense of calm.

    Additionally, techniques like meditation, deep breathing exercises, and yoga can further reduce stress by calming the mind and improving your ability to manage daily challenges. Integrating stress-reduction strategies into your routine can lower cortisol levels and preserve your energy. 

    9. Get some sunlight

    Exposure to natural sunlight, especially in the morning, is essential for regulating your body’s circadian rhythm, which governs sleep-wake cycles. Sunlight stimulates the production of serotonin, a hormone associated with mood elevation and focus, and helps your body produce vitamin D, which is crucial for energy levels. Spending just 10-30 minutes outside each day, preferably in the morning, can significantly improve your energy, boost your mood, and help regulate your sleep patterns, contributing to sustained vitality throughout the day.

    Bottom line

    Low energy levels can stem from various factors, including poor diet, lack of exercise, stress, and inadequate sunlight exposure. By understanding how to increase energy through lifestyle choices, such as eating a balanced diet, engaging in regular physical activity, managing stress effectively, and ensuring adequate exposure to natural light, you can significantly improve your energy levels and overall health.

  • 25 fiber-rich foods every construction professional should be eating

    25 fiber-rich foods every construction professional should be eating

    Dietary fiber is best known for benefitting your bowels, but it does much more than that. Getting enough dietary fiber can help you lower cholesterol, control blood sugar, manage weight, and create a healthy gut biome. A fiber-rich diet full of whole grains, beans, fruit, and seeds may even help you live longer. 

    Quick look

    • Men 31-50 need 31 grams of fiber daily, while women need 25.
    • Fiber-rich food groups include beans, legumes, fruit, vegetables, and whole grains.
    • There are two types of fiber: soluble, which dissolves and helps slow digestion, and insoluble, which adds bulk and softens stool.
    • Fiber can help regulate blood sugar, manage weight, and support healthy bowels.
    • High-fiber diets have been shown to reduce the risk of death from type 2 diabetes, heart disease, stroke, and colon cancer.

    Fiber requirements

    Women aged 31- 50 need 25 grams of fiber each day, while men aged 31-50 need 31 grams. Unfortunately, 95% of the population doesn’t meet these requirements, and when you’re stuck on the job site, it can be challenging to eat a balanced diet. 

    Need a quick cheat sheet to boost your fiber intake? We’ve rounded up the most fiber-rich food sources to help you change that. Getting enough fiber in your diet is a lot easier when you know what foods are full of it.

    Top 25 high-fiber foods

    Beans and legumes

    Beans and legumes are some of the best sources of dietary fiber, containing up to 18 grams in a single cup. Incorporating them into meals is also an easy way to beef up your fiber intake. Plus, canned beans and legumes are inexpensive, convenient, and ready to cook.

    • Navy beans: 19 g/cup
    • Split peas: 16 g/cup
    • Lentils: 16 g/cup
    • Pinto beans: 15 g/cup
    • Black beans: 15 g/cup

    Our fav bean/legume recipes: 

    Fruit

    Juicy, delicious, and a fantastic source of fiber-fruit’s got it all! Feasting on fruit, whether it’s fresh, canned, or frozen, is a great way to up your fiber intake.

    • Guava: 9 g per fruit
    • Raspberries: 8 g/cup
    • Blackberries: 8 g/cup
    • Pear: 5.5 g per fruit
    • Apple: 5.4 g per fruit

    If you’re not a fan of eating fruit on its own, there are other ways to incorporate it into your diet. For example, smoothies are a quick, convenient, and portable way to load up on fruit!

    Our fav fruit recipes: 

    Vegetables

    Whether they’re the main attraction, a delicious side dish, or a quick snack, eating these fiber-rich vegetables will help you meet your fiber goals and make your mom proud. 

    • Green peas: 9 g/cup
    • Acorn squash: 9 g/cup
    • Artichoke: 7 g each
    • Parsnips: 7 g/cup
    • Collard greens: 8 g/cup

    Our fav fiber-rich vegetable recipes: 

    Nuts and seeds

    Nuts and seeds are packed with vitamins and nutrients, including fiber. Grab a handful of nuts or toss a tablespoon of seeds into a smoothie for a quick boost, and choose from the high-fiber options below to make the most of your snack. But be mindful of proportion size—one ounce is probably less than you think!

    • Chia seeds: 5 g/tbsp 
    • Flax seeds: 3 g/tbsp
    • Pumpkin seeds: 3 g/tbsp
    • Almonds: 2 g/tbsp
    • Sesame seeds: 2 g/tbsp

    Our fav nut and seed recipes: 

    Whole grains

    Carbs often get a bad rep, but whole grains are a healthy part of a balanced diet. These common whole grains are fiber-rich, incredibly versatile, and easy to incorporate into your diet.

    • Pearl barley: 6 g/cup
    • Quinoa: 5 g/cup
    • Whole wheat pasta: 5 g/cup
    • Oatmeal: 4 g/cup
    • Whole wheat bread: 2 g/slice

    Our fav grains recipes: 

    Fiber comes in different forms 

    There are two different forms of fiber, each playing an important role in overall health and well-being.

    Soluble

    As the name suggests, soluble fiber dissolves in water, forming a gel-like substance that helps slow digestion, allowing more time for vitamins and nutrients to be extracted and absorbed. Soluble fiber is found in many whole foods, including oats, peas, apples, nuts, seeds, and lentils. When it reaches the colon, it feeds good bacteria and helps to create a healthy gut microbiome. 

    Insoluble

    Instead of dissolving, insoluble fiber absorbs water and creates bulk. It keeps you regular by softening stools and moving food through the digestive system faster. Sources of insoluble fiber include whole wheat foods, quinoa, beans, potatoes, and cauliflower.  

    Fiber isn’t just for your bowels

    Only 5% of the population gets enough fiber, which might be because most people aren’t aware of the many benefits of a fiber-rich diet beyond keeping you regular. Even if you don’t need to improve your bathroom visits, fiber can contribute to a healthy body in many other important ways.   

    Blood sugar regulation

    As soluble fiber dissolves, it combines with the food in your stomach, slowing digestion. When food takes longer to move through the digestive system, your body absorbs glucose into the bloodstream more gradually, preventing sharp spikes in blood sugar levels. This creates a steady energy supply throughout the day instead of roller-coaster highs and lows.

    Weight management

    Research shows that construction workers are more likely to be overweight compared to the general population—46.2% vs. 39.2%, respectively. While overall diet plays a vital role in weight management, increasing your fiber intake can help you reach and maintain a healthy weight. Fiber-rich foods create bulk, helping you feel fuller longer. They also feed healthy gut bacteria to keep your entire body functioning well.

    Visceral fat is the most dangerous form of fat. It’s found deep inside your abdomen and surrounds vital organs. Increasing the amount of fiber in your diet can help reduce the amount of visceral fat in your body. One study showed that for every 10-gram increase in soluble fiber, participants showed a 3.7% decrease in visceral fat accumulation.   

    Bowel health

    There is a reason this nutrient is synonymous with smooth moves. Dietary fiber can reduce your risk of colorectal cancer, create larger, softer stools (which reduces the risk of constipation), and lower your likelihood of developing hemorrhoids. 

    Longevity

    Fiber is incredibly effective at lowering your risk of dying from colon cancer, type 2 diabetes, cardiac disease, and stroke. 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%. 

    Help fiber help you

    Getting enough fiber is a great way to lower blood sugar, manage weight, and even lengthen your lifespan. Just remember that what goes in must come out! It can be tempting to ignore nature’s call when you’re on the job site, especially if the only facilities available are porta-potties—but when you gotta go, you gotta go! Holding in your poop is rough on your system and can cause bloating, pain, constipation, and, in more serious cases, impaction. 

    Remember, everybody poops! And if you’re getting enough fiber, those bathroom visits will be a breeze.

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  • UTHH’s favorite energy balls and bites

    UTHH’s favorite energy balls and bites

    Energy balls and bites are simple and delicious and allow you to get creative with ingredients. They’re one of our favorite lunch (or snack) hacks for workers because they’re healthy and save you time. If you’re overwhelmed by the possibilities and not sure where to start, pumpkin energy balls, oatmeal protein balls, and blueberry-lemon energy balls are a few of our favorite flavor combos, but the possibilities are endless! 

    UTHH’s best energy balls and bites recipes

    No-bake energy bites

    These no-bake energy bites from Gimme Some Oven are a classic. Packed with oats, peanut butter, coconut, and flax seed, they’re the perfect nutritionally dense, fiber-packed recipe with just a hint of sweetness from chocolate! They’re quick to put together and make for a satisfying addition to your lunch box or a mid-morning treat to keep you fueled until your next meal. 

    Pumpkin energy balls

    While pumpkin-flavored-everything season may have passed, there’s no reason to pass up these pumpkin energy balls. Dates are the primary source of sweetness in this recipe, helping to provide sustained energy without sending blood sugar levels through the roof—you’ll also need a food processor for this one. It’s a “throw everything in and hit start” kind of easy, flavorful, and nutritious cooking—simplicity at its best. 

    Date and nut energy balls

    These date and nut energy balls from Love and Lemons twist the classic peanut butter and honey combo by swapping it for dates and nuts. The dates provide fiber and a hint of sweetness, while the nuts offer protein and healthy fats. Note that this recipe also requires a food processor.  

    Pro tip: Energy balls are easily frozen! Double the recipe, and keep them in the freezer for up to 3 months. They dethaw fast for convenient snacking! 

    Blueberry-lemon energy balls

    These blueberry-lemon energy balls are another flavor-packed option made simple with your food processor. The walnuts, dates, and blueberries make them diabetes-friendly and smart for heart health. They’re also dairy, egg, and gluten-free, so these could be a great option if you have allergies. 

    Oatmeal protein balls

    No food processor? No problem! These oatmeal protein energy balls from The Healthy Maven are simple, delicious, and ideal for those looking to increase their protein intake. You could use your standard whey protein or swap for a veggie-based protein powder—and any flavor works! The chia seeds are a great source of fiber, and natural peanut butter (unsweetened) provides a bit of protein and a good dose of healthy fat. 

    They’re entirely no-bake and will keep you satisfied for hours. But the best part? You probably have all of these ingredients lying around your kitchen!

    Ginger energy balls

    If you’re looking for an option that’s more of a “cookie,” these ginger energy balls from Well Plated are perfect. With healthy fats, antioxidants, and fiber, they’re comforting and nutritious. The flaxseed meal, almond butter, and sesame seeds are also great for your skin. These are win-win-win. They’re no-bake, keep in the freezer for up to three months, and are the ideal fusion of satisfying, simple, and tasty. This recipe also offers substitutions if some ingredients aren’t to your taste. 

    Cinnamon apple energy balls

    Two Peas And Their Pod have recreated a classic combo—cinnamon apple energy balls. No fancy appliances or baking are required, and they’re packed with fiber and protein-rich seeds and a whack of spices to amplify the flavor. The ground flaxseed and chia add extra protein and fiber and are also a great source of omega-3 fatty acids and antioxidants.

    Note: For this recipe, you will need dried or freeze-dried apples, so plan ahead! 

    Chocolate hazelnut energy balls

    Our list’s ultimate “dessert option” goes to these chocolate hazelnut energy balls from Eating Well. These will hit the spot if you’re a Nutella fan like us. This recipe is still diabetes-friendly, low-sodium, and a heart-healthy choice to curb your mid-day sweet tooth health-consciously. This recipe requires a food processor, but with only five ingredients, you get all the indulgence with none of the hard work.  

    Mocha energy bites

    Calling all coffee lovers! These mocha energy bites from The Kiwi Country Girl will put a little more pep into your step and keep you wide-eyed and focused on the job. The walnuts are a brain-healthy choice, and the peanut butter and coconut oil are a great source of healthy fats. The sweetness in this recipe comes from honey, but for vegans, maple syrup can easily be substituted. 

    One recipe, 10 flavor combos

    As a last hoorah to energy balls and bites, we had to include the ultimate adaptable energy ball recipe to please picky eaters. This recipe from Get Inspired Every Day is packed with grains and protein and is entirely no-bake. This customized recipe lets you choose between healthy fats and fiber options and control your sodium intake! The best part is that it gives you 10 flavor combos, so you can use this recipe repeatedly without ever getting bored. 

    Why we love energy balls/bites

    While they may not be the main course for your lunch break, energy balls and bites make the perfect addition to any lunch box. Here are a few reasons why.

    • They’re quick to make. They’re almost always no-bake to save you time in the kitchen.
    • They’re easy. No culinary expertise is required.
    • They’re nutritionally dense. Pack them with vitamins/minerals, protein, and fiber. 
    • You can customize them to suit your flavor preferences or adapt if you have food allergies.
    • They’re easily frozen. Make a big batch, and you’ll be set at work for weeks. 

    Energy balls and bites are obviously favorites for the nutrition geeks at UTHH, but we want to know—what’s your favorite? Drop us a comment and let us know! And don’t forget to subscribe for more wellness tips, news, product info, and more.

  • 10 jam-packed salads that even meat-eaters will love

    10 jam-packed salads that even meat-eaters will love

    Perfect for those who find typical salads too light or unsatisfying, these “un-salad” recipes offer robust ingredients and delicious combinations to keep you full and energized. Whether you’re after hearty, protein-packed meals that can stand alone or flavorful dishes to diversify your diet, salads like the Mediterranean three-bean and quinoa salad and pesto pasta salad go beyond the ‘traditional’—they’re salads that aren’t just lettuce.

    When most people think of salads, they picture a small bowl of greens that’s more of a side dish than a meal. There’s a common misconception (especially among men) that salads are dainty, feminine foods that aren’t filling or satisfying—but that’s all wrong. 

    Salads are more than just a plate of lettuce. They can be hearty and just as filling as a big bowl of chili. So, whether you’re looking for a robust meal to fuel your day or a delicious dish to enjoy on the go, these “un-salads” offer a variety of flavors and textures that cater to even the pickiest palates.

    10 delicious salads that aren’t just lettuce

    1. Pesto pasta salad

    Why we love it: This pesto pasta salad combines the rich flavors of pesto with the satisfying bite of pasta. The vibrant pesto sauce perfectly complements the cherry tomatoes and fresh basil, creating a refreshing yet hearty dish that will leave you wanting more. Add grilled chicken for an extra protein boost to make it a complete meal that keeps you full for hours.

    2. Mediterranean three-bean and quinoa salad

    Why we love it: This Mediterranean three-bean and quinoa salad is a protein-packed, fiber-rich salad that’s filling and flavorful. This dish combines chickpeas, white beans, green beans, and quinoa, tossed with fresh herbs, balsamic vinaigrette, and feta cheese. The variety of beans adds texture and depth, while the quinoa provides a hearty base that can sustain you through a busy day. If you’re prone to gas after consuming beans, we’re giving you a heads-up on this one.

    3. BLT salad with avocado

    Why we love it: This twist on the classic BLT offers all the flavors with the addition of creamy avocado, including crispy bacon, juicy tomatoes, and avocado slices on a bed of mixed greens for a satisfying meal. If you’re looking for more to sustain you, consider adding some quinoa to the mix for complex carbs and a complete source of plant-based protein.

    4. Asian chicken salad

    Why we love it: Grilled chicken, crunchy wontons, and colorful veggies make this Asian chicken salad nutritious and delicious. It’s also packed with vibrant flavors and a solid amount of protein to keep you fuller for longer. The tangy sesame-ginger dressing ties everything together, offering a delightful blend of sweet, sour, and savory notes.

    5. Southwest quinoa salad

    Why we love it: Dive into quinoa mixed with black beans, corn, bell peppers, and a zesty chili-lime dressing for the perfect Southwest quinoa salad. Add some grilled steak, chicken, or shrimp for extra protein. It’s hearty, flavorful, and perfect for a filling lunch or dinner. Combining fresh vegetables and robust spices creates a dynamic and satisfying dish. Plus, the leftovers taste even better the next day. 

    6. Greek chickpea salad

    Why we love it: We love a good Greek salad: cucumbers, tomatoes, red onions, Kalamata olives, and chickpeas tossed in a red wine vinaigrette. In this Greek chickpea salad, the classic Greek flavors get an added protein punch from chickpeas, and it’s a complete win in our books. The tanginess of the vinaigrette complements the hearty chickpeas and fresh vegetables, making it a satisfying and healthy option.

    7. Roasted vegetable and farro salad

    Why we love it: Farro is an ancient grain packed with fiber, vitamins, and protein. The combination of farro and roasted veggies creates a hearty, satisfying dish. Toasted pine nuts add to this dish’s nutty texture, and the tangy balsamic dressing makes this salad a perfect choice for a nutrient-rich and filling meal. 

    8. Strawberry chicken salad

    Why we love it: Fresh spinach, sliced strawberries, and grilled chicken are a classic combo you can’t go wrong with. But this strawberry chicken salad kicks it up a notch with the addition of toasted almonds, celery, avocado, and crumbled feta, topped with a creamy poppy seed dressing for the perfect combination of sweet and savory. This salad is both light and filling—the ultimate balance of flavors. 

    9. Cobb salad

    Why we love it: The Cobb salad is a classic recipe that combines light but hearty ingredients: romaine lettuce, hard-boiled eggs, grilled chicken, avocado, blue cheese, and bacon, served with a tangy vinaigrette with a hint of mustard. This salad’s a classic, loaded with proteins and healthy fats. 

    10. Spicy Thai noodle salad

    Why we love it: Why not try Thai? Soba noodles, shredded cabbage, and bell peppers tossed in a spicy peanut sauce blend together for bold flavor and a satisfying texture in this Spicy Thai noodle salad. Add tofu, chicken,  or shrimp for extra protein. Make this the day before and let it marinate overnight for the best flavor.

    Pro tips for making the perfect salad

    1. Prep in advance: Prepare your salad ingredients the night before and store them in separate containers. This keeps everything fresh and prevents sogginess.
    2. Add protein: Boost the protein content by adding grilled chicken, tofu, beans, or quinoa. This helps keep you fuller longer.
    3. Incorporate whole grains: Use grains like farro, quinoa, or brown rice to up the nutrient content and make your salad more filling.
    4. Use a variety of textures: To create more textural variety, combine crunchy elements like nuts or seeds with softer ingredients like avocados or roasted vegetables.
    5. Dress it right: Make your own dressing to control the ingredients and flavors. Add dressings just before serving to keep your salad crisp and fresh.

    Salads can be more than just a side dish or a bed of lettuce—and they’re most definitely not girly. With these hearty and flavorful recipes, you can enjoy satisfying meals packed with proteins, healthy fats, and a variety of delicious ingredients. These robust salads offer something for everyone, so jump in and find one right for you. Bon appetit!

  • UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    Deciding what to eat for dinner is one of those onerous tasks that never seems to end. After a long day on the job site, the last thing you want to do is stare into the fridge and wrack your brains for a ​​delicious, nutritious, and won’t take hours to make. To break you out of your dinnertime rut and keep you fuelled for your demanding job, UTHH has put together a tasty, seven-day meal plan filled with delicious dinners like instant pot honey garlic chicken and great side dishes like skillet-roasted corn and grilled Caesar salad. We’ve also thrown in a few quick, healthy recipes for snacks and grab-and-go breakfasts, too.    

    UTHH’s 7 days of healthy dinners

    Monday

    Main dish: Instant pot honey garlic chicken

    Instant pots are real lifesavers for weeknight cooking. They make healthy meals in a fraction of the time as conventional ovens. To make this honey garlic chicken, put chicken breasts into an Instant Pot and coat them with a tangy, sweet, spicy sauce made from honey, soy sauce, and garlic. In just 20 minutes, you have deliciously juicy, protein-packed chicken ready to eat.

    Side dish: Buttery seasoned rice

    Rice is a solid, simple side dish, but this recipe for buttery seasoned rice adds a little extra flavor. Cook long-grain white rice in chicken broth with a handful of fragrant spices before tossing it with butter. While wild rice is more nutritionally dense, it takes a long time to cook. Long-grain white rice is a quick alternative that can be a great source of folate, potassium, and magnesium.

    Side dish: Sweet and spicy green beans

    Take green beans from dull to delicious with this sweet and spicy green beans recipe. Steaming green beans keeps them fresh and crisp, while the garlic, chili sauce, soy sauce, and honey make a side dish that complements the honey garlic chicken. If you like spice, sprinkle the beans with a few crushed red pepper flakes.

    Tuesday

    Main dish: Asada mushroom tacos with lime-smashed avocado

    Taco Tuesday is always a good idea, and this recipe for asada mushroom tacos with lime-smashed avocado adds a plant-based twist to the standard ground beef tacos. To make these tacos, marinate halved portobello mushrooms in a citrus chipotle lime sauce before pan-searing them and topping them with homemade pineapple jalapeno salsa. These tacos are low-calorie (312 calories per serving) and rich in omega-3s, potassium, and B2. 

    Side dish: Best ever guacamole

    Chips and guac are one of the best sides to accompany tasty tacos, and this recipe for the best-ever guacamole brings restaurant-quality guacamole to your kitchen. With creamy avocados, fresh tomatoes, onion, garlic, cilantro, and lime, this guacamole has it all—plus a spicy kick courtesy of jalapeno peppers. Avocados contain plenty of good fats and fiber, and their fat content can help raise good cholesterol levels, so don’t feel guilty for indulging in this delicious dish.  

    Side dish: Easy skillet-roasted corn

    This easy skillet-roasted corn recipe is so good you’d never know it started with that bag of frozen corn you forgot about in the back of your freezer. The corn is caramelized with butter, olive oil, and onions to create a deceptively simple side dish.  

    Wednesday

    Main dish: One-pot garlic parmesan pasta

    By the time Wednesday rolls around, cooking is often the last thing you feel like doing. This one-pot garlic parmesan pasta isn’t necessarily the healthiest dish in the world, but it is the perfect recipe to reignite your enthusiasm for home-cooked meals. Fettucini noodles are cooked in a savory mixture of chicken broth and milk before being garnished with parmesan and parsley for a can’t-miss meal the whole family will love. (You can always substitute whole-wheat or chickpea pasta to increase the nutritional content of this dish.)

    Side dish: Caesar salad with Greek yogurt dressing

    A Caesar salad is a fitting side dish with good creamy pasta, but combining two dishes with rich sauces sometimes feels too heavy. Tossing fresh romaine lettuce with this healthy Greek yogurt Caesar dressing instead hits the spot while offering a lighter, more protein-dense dressing. To make it, whisk Greek yogurt with garlic, lemon, Worcestershire sauce, Dijon mustard, and fresh parmesan.

    Side dish: Juicy grilled chicken breasts

    These juicy grilled chicken breasts can be added to the pasta or the salad, providing a lean protein source for this meal. Chicken breasts are marinated in lemon juice, olive oil, and spices before being grilled, making an irresistibly zesty dish.

    Thursday

    Main dish: Creamy coconut chickpea curry

    Creamy coconut chickpea curry is a vegan, gluten-free meal made in one pot with minimal mess. Chickpeas provide fiber and protein, and the sauce is equal parts creamy, savory, and perfectly spiced. Each serving has just 225 calories and is incredibly filling, too. It also makes for great leftovers for the next days’ lunch! 

    Side dish: Asian coconut rice

    Chickpea curry tastes extra yummy when served over this Asian coconut rice. Combining chickpeas with rice creates a complete protein, adding iron and 7 grams of protein per serving. 

    Side dish: 2-ingredient dough naan bread

    Naan is a staple in Indian cuisine, but this recipe for homemade naan bread uses just two ingredients and packs a protein punch, thanks to Greek yogurt. To make it, create a dough from Greek yogurt with self-rising flour and fry it for a few minutes until cooked through. Finish by brushing with some butter and garlic powder, if desired.

    Friday

    Main dish: Grilled salmon

    This mouthwatering grilled salmon recipe involves seasoning fresh salmon fillets and marinating them in a sweet, citrusy blend of soy sauce and lemon before grilling them to perfection. Grilling is a great Friday night option, with minimal cleanup and the added bonus of cooking in the great outdoors. Salmon is a great lean protein, filled with nourishing omega-3 fatty acids. 

    Side dish: Easy grilled vegetables 

    While you’ve got the grill hot and ready, you may as well grill some vegetables to accompany your salmon. Mushrooms, zucchini, onions, squash, and tomatoes get seared to perfection on the grill before being drizzled with a tasty homemade balsamic dressing. 

    Side dish: Grilled Caesar salad

    If you’ve never had a grilled Caesar, you’re in for a treat. Grilling halved heads of romaine adds an unexpected roasted crispiness to the lettuce, which nicely contrasts with its fresh crunch. For a high-protein, low-fat option, use the conventional Caesar dressing as written or substitute the Greek yogurt Caesar dressing from Wednesday’s meal plan.

    Saturday

    Main dish: Spicy garlicky sesame tofu

    In under 30 minutes, you can make this unbelievably flavorful, spicy garlicky sesame tofu. Tofu is an excellent source of plant-based protein, but this recipe willalso please the meat-eaters in your life. Tear tofu into bite-sized pieces before tossing them in sesame seeds, maple syrup, soy sauce, sesame oil, and red pepper flakes. Baking the seasoned tofu makes this dish crispy, sticky, and golden brown.

    Side dish: Cauliflower rice

    Rice would be a natural side dish to accompany the spicy tofu, but making cauliflower rice instead reduces the carb count of this meal and adds a rich source of vitamin C, K, and folate—all in just 10 minutes!

    Side dish: Korean-style broccoli salad

    This spicy, sweet Korean-style broccoli salad perfectly complements the spicy tofu and cauliflower rice. Boiling broccoli makes it perfectly tender, and tossing it in olive oil, red pepper flakes, and apple cider vinegar makes a great, simple side dish. 

    Sunday

    Main dish: Healthy air-fryer turkey meatballs with zoodles

    Turkey meatballs and zucchini noodles are a healthier version of spaghetti and meatballs. Mix ground turkey, ricotta, parsley, Parmesan, and oregano to make tender and delicious meatballs. Toss them in the air fryer until golden brown, add them to zucchini noodles, and top with tomato sauce for a meal full of lean protein and nutrient-dense veggies. 

    Side dish: Ultimate garden salad recipe 

    This recipe combines superfoods like mixed greens, avocado, cucumbers, tomatoes, and dill for the ultimate garden salad. It is dressed with a simple olive oil and vinegar dressing to make the perfect side dish. This fresh, healthy salad will fill you with micronutrients and help you prepare your body for the week ahead.

     Side dish: Soft, whole-wheat dinner rolls

    Sunday is one of the few days of the week you might have time to make homemade bread, and this recipe for soft, whole-wheat dinner rolls adds a healthier spin on the standard white rolls. This recipe takes 3 hours, including rise time, to start in the late afternoon so the rolls are ready and warm for dinner.

    Breakfast and snack ideas to keep you fueled

    • Healthy egg muffin cups: These healthy egg muffin cups are one of the easiest grab-and-go breakfast recipes. They combine the superfood power of eggs with the convenience of a fast-food meal—without the cost, added calories, or drive-thru. 
    • Morning glory muffins: Many muffins have so much sugar that they’re more like cupcakes, minus the icing. These morning glory muffins are an excellent healthy alternative, with the bonus of natural sweeteners, nutritious veggies, and superfood ingredients,
    • Roasted chickpeas: If you like the crisp crunch of potato chips, roasted chickpeas provide lots of fiber and protein and satisfy your chip cravings without the greasy hands and added calories. 
    • Cosmic brownie protein bites: Made with a handful of natural ingredients plus your favorite chocolate protein powder, these cosmic brownie protein bites satisfy your sweet tooth while helping you meet your protein goals.
    • Breakfast coffee smoothie: This creamy coffee smoothie recipe combines your morning coffee and breakfast. Blend cold-brew coffee, milk, oats, bananas, and vanilla protein powder to create this easy breakfast that tastes good and will keep you energized until your lunch break. 

    Hungry for more healthy meal plans? Follow us on Instagram or sign up for our weekly newsletter!

  • Top 12 healthy sheet-pan recipes for a quick post-work meal

    Top 12 healthy sheet-pan recipes for a quick post-work meal

    When life gets busy, eating healthy can feel like a challenge. That’s where sheet-pan meals come in, offering a convenient way to cook delicious, wholesome food with minimal fuss. Whether meal-prepping for the week or throwing together a last-minute dinner, sheet-pan recipes are a lifesaver. We have compiled our favorite sheet-pan recipes, including honey garlic chicken with veggies, salmon with sweet potatoes, and a vibrant veggie-packed sheet-pan stir-fry.

    Why sheet-pan meals are so great

    Sheet-pan meals have become a go-to for health-conscious people because they save time and money without compromising flavor or nutrition. Tossing all your ingredients onto a single pan and roasting them in the oven cuts down on cooking and clean-up time. 

    Plus, using affordable ingredients like vegetables and lean proteins keeps the cost low while ensuring you eat nutrient-dense meals. And the best part? These meals are endlessly customizable, so you can swap in your favorite ingredients based on what’s in season or what you have on hand.

    12 healthy sheet-pan recipes

    1. Honey garlic chicken with vegetables

    This honey garlic chicken and vegetables from Hello Spoonful combines chicken thighs with a sweet and savory honey garlic glaze paired with roasted carrots and broccoli. The chicken provides a good source of protein, while the veggies offer fiber and vitamins. We chose this recipe for its simple ingredients and delicious flavor that appeals to the whole family. Add a sprinkle of red pepper flakes or fresh ginger to the sauce for an extra kick!

    2. Salmon and asparagus  

    Salmon is packed with omega-3 fatty acids, which are great for heart health, and asparagus adds fiber and antioxidants. This sheet pan salmon and asparagus takes only 20 minutes from start to finish, making it ideal for busy weeknights. We love this recipe for its simplicity and the nutritional benefits it offers. 

    Pro tip: Swap the asparagus for zucchini or Brussels sprouts if they’re more in season.

    3. Chicken fajitas 

    These chicken fajitas from The Kitchn are loaded with lean chicken breast, bell peppers, and onions, all seasoned with Mexican spices and roasted together. They’re high in protein and vitamin C, making them a balanced and nutritious option. They’re also incredibly versatile—you can serve them with tortillas, over rice, or in a salad. Add a squeeze of fresh lime juice and a handful of cilantro after cooking for an extra flavor. 

    Pro tip: Double the recipe and pack your leftovers for lunch the next day. They’re a great portable lunch, and the flavor intensifies overnight. 

    4. Shrimp and broccoli  

    If you’re in a pinch, this sheet pan shrimp and broccoli takes less than an hour from prep to plate. Shrimp cooks quickly and is an excellent source of lean protein, while broccoli adds a healthy dose of fiber and vitamin C. Tossed in a classic Asian soy sauce and ginger-based sauce, this dish is light, flavorful, and low in calories. It’s perfect for a healthy meal without spending much time in the kitchen. 

    5. Roasted vegetable and chickpea sheet-pan bowl  

    This roasted vegetable and chickpea sheet-pan bowl features a medley of roasted veggies like sweet potatoes, zucchini, and bell peppers, paired with chickpeas for protein. It’s rich in fiber, vitamins, and minerals, making it a great vegetarian option. We picked this recipe for its balance of flavors and nutrients. Toss the veggies and chickpeas with some smoked paprika or cumin for a flavor twist. 

    6. Tofu and veggies stir-fry  

    This tofu and veggie stir-fry recipe is full of flavor and protein for a nutrient-dense meatless meal. Tofu absorbs the spices well, while the assortment of roasted vegetables like snap peas and carrots adds crunch, vitamins, and fiber. It’s an easy and filling option for vegetarians or anyone considering reducing meat intake. 

    Pro tip: Press your tofu before baking to remove excess moisture and achieve a crispier texture.

    7. Roasted chicken and potatoes  

    This sheet-pan roasted chicken and potatoes pairs protein-rich chicken breasts with roasted potatoes and green beans. The dish is high in protein, vitamins, and fiber, and the herb marinade adds a refreshing flavor that ties everything together. It’s a great all-in-one meal that’s both hearty and healthy. To intensify the flavor, marinate the chicken the night before.

    8. Balsamic chicken and veggies

    Chicken, broccoli, button mushrooms, and cherry tomatoes are tossed in balsamic vinegar and roasted together, creating a rich and tangy flavor in this sheet pan balsamic chicken and veggies. The chicken is a healthy source of lean protein, while broccoli is loaded with vitamin K and antioxidants. This recipe is perfect for meal prepping and can easily be doubled for leftovers. 

    Pro tip: Try drizzling a little honey over the vegetables before roasting for a caramelized sweetness.

    9. Smoked sausage and vegetables  

    If you’re looking for a simple but flavorful meal, this is it. This sausage and vegetable sheet pan bake combines smoked sausage with a colorful variety of roasted vegetables, like broccoli, bell peppers, and beans. Thanks to a mix of Italian herbs, it’s quick, nutritious, and packed with flavor. We chose this dish for its simplicity and crowd-pleasing appeal. If you don’t eat pork, swap the sausage for turkey or chicken sausage to make it even leaner.

    10. Gnocchi with roasted vegetables

    For a vegetarian option, this gnocchi with roasted vegetable recipe features gnocchi roasted alongside veggies like cherry tomatoes and bell peppers, creating a crispy, satisfying, and filling dish. The combination of carbs from the gnocchi and fiber-rich vegetables makes for a balanced meal. It’s also a fun twist on traditional pasta. Sprinkle some Parmesan or nutritional yeast over the gnocchi before serving for a savory taste.

    11. Chicken with Brussels sprouts and butternut squash  

    This fall-inspired chicken with Brussels sprouts and butternut squash brings together roasted chicken thighs, Brussels sprouts, and butternut squash for a cozy, nutrient-dense dinner. Butternut squash adds a boost of beta-carotene, and Brussels sprouts are packed with vitamins and fiber. We love this recipe for its seasonal ingredients and heartiness. 

    Pro tip: Drizzle maple syrup over the squash to create a slightly sweet contrast to the savory chicken.

    12. Tilapia and roasted veggies  

    Tilapia is a lean fish that cooks quickly. When paired with colorful roasted vegetables like broccoli, yellow squash, and carrots, it makes for a light and healthy dinner. It’s high in protein and low in fat, making it ideal for those watching their calorie intake. We chose this sheet-pan baked tilapia because it’s simple, nutritious, and perfect for weeknight cooking. Add a handful of fresh herbs like dill or parsley for a fresh flavor.

    Bottom line

    Sheet-pan recipes are an excellent way to eat healthily without spending too much time in the kitchen. They are versatile and easy to experiment with flavors and textures without much fuss. With so many options available, you can tailor each meal to your dietary preferences or seasonal ingredients, ensuring a fresh and healthy dinner every time. Try out these recipes and enjoy the benefits of nutritious, easy-to-make meals!

    Like these recipes and want more? Subscribe to our weekly newsletter for more recipe rundowns and food-related content curated for the busy construction worker!

  • Protein-packed chocolate desserts to sweeten your Valentine’s Day

    Protein-packed chocolate desserts to sweeten your Valentine’s Day

    Valentine’s Day is the perfect excuse to indulge, so why not choose treats that work as hard as you do? From rich black bean brownies to velvety chocolate truffles and creamy cottage cheese cheesecake, these protein-packed desserts satisfy your cravings guilt-free while keeping you energized. After all, what’s better than treats that love you back?

    High-protein sweets for your sweetheart

    Chocolate has always been the MVP of Valentine’s Day, but adding a protein boost takes these desserts to the next level. Protein not only helps build muscle and keep energy levels stable, but it also makes your indulgent treats more satisfying, meaning you’re less likely to overdo it. For busy construction pros, these desserts are a sweet way to fuel your day and show yourself (or your Valentine) some love.

    Ready to mix indulgence with intention? These protein-packed chocolate treats will satisfy your sweet tooth while energizing you for whatever challenges you face.

    1. Dark Chocolate Truffles with Black Beans

    Rich, velvety, and bursting with dark chocolate flavor, these truffles are an indulgent treat secretly packed with protein and fiber from black beans. They’re perfect for sharing or keeping all to yourself.

    Why we love them: Their smooth texture and deep cocoa flavor are unmatched, and they come together quickly with just a food processor. Plus, the black beans make them surprisingly nutritious.

    Pro tip: Roll the truffles in cocoa powder, crushed nuts, or shredded coconut for added texture and a more polished presentation.

    2. Black Bean Brownies

    Think brownies can’t be healthy? Think again! These black bean brownies are gooey, chocolatey, and protein-packed, making them a great post-work snack or Valentine’s treat.

    Why we love them: They’re rich, satisfying, and easy to make with pantry staples. Thanks to the black beans, you’d never guess they’re loaded with fiber and protein (they’re almost healthy enough for breakfast!). 

    Pro tip: For an extra decadent touch, add a handful of dark chocolate chips to the batter before baking for pockets of melted chocolate in each bite.

    3. Chocolate Chia Protein Pudding

    This creamy chocolate chia seed pudding combines chia seeds with cocoa powder and protein powder to create a nutritious dessert rich in protein and omega-3 fatty acids—perfect for on-the-go construction professionals.

    Why we love it: It’s a simple, no-cook recipe that can be prepared in advance, making it a convenient option for a healthy dessert or snack.

    Pro tip: Chill the pudding overnight and top with sliced fruit and granola for a balanced breakfast.

    4. Chocolate Protein Truffles

    These bite-sized chocolate truffles are rich and fudgy, packed with protein from protein powder and nut butter. They’re a quick, no-bake treat perfect for Valentine’s Day or any day you need a little pick-me-up.

    Why we love them: They’re incredibly versatile! For a personalized touch, you can coat them in cocoa powder, crushed nuts, or shredded coconut, and they’re ready in minutes.

    Pro tip: Swap almond butter for peanut butter if you’re craving a more classic flavor, or use chocolate-flavored protein powder for an extra cocoa kick.

    5. Cottage Cheese Cheesecake

    This creamy, protein-packed cheesecake doesn’t sacrifice flavor. It swaps traditional cream cheese for cottage cheese, delivering a lighter texture and a nutrient boost.

    Why we love it: It’s indulgent without the guilt! The cottage cheese adds a subtle tang and a hefty dose of protein to this dessert favorite. 

    Pro tip: Add fresh berries or a drizzle of melted dark chocolate on top for a burst of flavor and a festive presentation.

    6. Flourless Black Bean Chocolate Cake

    This flourless chocolate cake is dense, moist, and intensely chocolatey—it’s a healthy spin on a flourless classic, making it a fantastic option for a post-meal indulgence or mid-day work treat. It is a gluten-free, protein-packed delight that tastes far more decadent than it is.

    Why we love it: It’s the ultimate crowd-pleaser that doubles as a healthier dessert option. Plus, the lack of flour means it’s naturally gluten-free.

    Pro tip: Serve it warm with a dollop of Greek yogurt or whipped cream and a sprinkle of cocoa powder for a fancy, restaurant-style dessert.

    7. Chocolate Protein Mug Cake

    Craving chocolate cake but short on time? This single-serving chocolate protein mug cake is your answer. It’s moist, rich, ready in just minutes, and packs a protein punch, making it a perfect quick treat.

    Why we love it: It’s a speedy solution for dessert cravings, combining the indulgence of chocolate cake with the benefits of added protein. Plus, it’s customizable with your favorite mix-ins, such as nuts or chocolate chips.

    Pro tip: Press a small piece of dark chocolate into the batter before microwaving for an extra gooey center. For added flair, top with a dollop of Greek yogurt or a sprinkle of cocoa powder.

    8. Chocolate Peanut Butter Protein Bars

    These no-bake protein bars combine the classic flavors of chocolate and peanut butter into a protein-rich snack that’s satisfying and convenient. They’re perfect for a post-workout treat or a midday energy boost if you’re in a pinch.

    Why we love them: They’re easy to make with simple ingredients and offer a balanced mix of protein, healthy fats, and fiber. Plus, they can be stored for days, making them a great make-ahead option.

    Pro tip: Add a handful of chopped nuts or seeds to the mixture for extra crunch and nutrients. Store the bars in the fridge to keep them firm and fresh throughout the week.

    Love these protein-packed chocolate desserts? Subscribe to our newsletter and follow us on social media for more delicious recipes, industry tips, and everything you need to fuel your busy days.

  • 10 high-protein breakfasts for contractors to start the day off right

    10 high-protein breakfasts for contractors to start the day off right

    They say breakfast is the most important meal of the day, and when you’re working in a high-stress, physically demanding field like the skilled trades, a hearty (and healthy) breakfast keeps you adequately fuelled. Make the most of your breakfast by including ample protein to sustain energy levels, balance blood sugar, and improve heart health. High-protein breakfasts like the chorizo breakfast burrito, pumpkin protein pancakes, and sweet potato breakfast hash are great places to start. 

    Top 10 high-protein breakfasts to start your day off right

    1. One-pan eggs with tomatoes, peppers & yogurt

    These one-pan eggs with tomatoes, peppers, and yogurt from Goodfood are quick to prep and cook and maximize nutrition with a few simple ingredients—eggs, onions, peppers, tomatoes, garlic, and yogurt. Inspired by Turkish shakshouka, it’s hearty, flavorful, and high-protein. Eat with a warmed pita or toasted sourdough to round out the nutrition.  

    Where’s the protein? This recipe has 12g of protein and is low in calories and salt. The bulk of the protein comes from the eggs and yogurt, but the red or green pepper, onion, and tomato are also full of vitamins (like vitamin C) and antioxidants. For an extra dose of protein, crack in another egg or two.

    2. Chia pudding

    This high-protein chia pudding from Eating Bird Food is a super healthy, super portable option that’s great for busy construction professionals on the go. With a rich vanilla flavor and a hint of sweetness from maple syrup, it’s the perfect vice for sweets lovers that won’t have a huge effect on blood sugar. This recipe can easily be customized to suit your taste preferences and holds up well in the fridge, meaning it’s great for meal prep. 

    Where’s the protein? Chia seeds are relatively high in protein and fiber, offering about 3g and 5g per tablespoon, respectively. Adding Greek yogurt and protein powder adds creaminess and further boosts the protein count. 

    3. Everything bagel salmon bites

    These Everything Bagel Salmon Bites from Eating Well is another quick recipe that packs a massive nutrition punch. With just four ingredients—salmon, Everything Bagel seasoning, whipped cream cheese, and scallions—they’re simple, nutritious, and easy for weekday meal prep. They’re great on their own for breakfast and also make a great appetizer for lunch or dinner. 

    Where’s the protein? This recipe makes nine bites and contains around 24g of protein, thanks to the salmon and cream cheese. It’s tasty and also a great source of potassium. For an extra protein boost, toast some high-protein bread and cut it into small squares to serve the bites on, or wrap them up in a high-protein tortilla.

    4. Chorizo breakfast burrito

    These chorizo breakfast burritos are a bit more labor-intensive, but the protein payoff is well worth it—and they’re a super easy meal-prep (and freezer) item. They pack chorizo, eggs, black beans, avocado, taco cheese, salsa, and hot sauce into a tortilla for a blast of flavor and protein without the unhealthy ingredients of a restaurant burrito. The chorizo can be swapped with soy chorizo or another meat if preferred, and you can toast the burrito in the pan after prep for an extra bit of crispiness. 

    Where’s the protein? The bulk of the protein comes from the chorizo, eggs, and black beans, with a bit of healthy fat from the cheese and avocado. For extra protein, wrap it in a high-protein tortilla.

    5. Pumpkin protein pancakes

    Pancakes for breakfast are a classic, and these pumpkin protein pancakes are simple, high-protein, and easy to prep ahead and freeze. With canned pumpkin, eggs, greek yogurt, oats, syrup, pie spice, and pecans, they’re a comforting, nutritious breakfast that feels like you’re eating pumpkin pie without the guilt.

    Where’s the protein? The combination of eggs, Greek yogurt, oats, and pecans provides a good amount of protein, fiber, and essential nutrients like vitamins A, C, E, selenium, and zinc. Add pumpkin pie spice to Greek yogurt for an extra protein boost, and top the pancakes.

    6. Cacio e pepe frittata with cauliflower and lemony yogurt

    If time is on your side in the morning (or for a delicious weekend breakfast), this Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt is a must-make. It’s a one-pan dish that can be enjoyed over multiple meals—make it on Sunday and enjoy it during the week. With eggs, pecorino romano, whole milk Greek yogurt, black pepper, cauliflower, arugula, and lemon, it’s high in flavor and protein, making it the perfect meal for breakfast, brunch, or lunch. 

    Where’s the protein? The eggs, Greek yogurt, and pecorino cheese provide a good mix of protein and healthy fats, offering around 20g per slice. It’s also relatively low in calories, so grabbing a second slice shouldn’t be off the table, especially if you work in a physically demanding job. 

    7. Easy egg & crab muffins

    For busy construction professionals, morning meal prep is a must, and these easy egg and crab muffins are a great addition to your Sunday cook-up. Loaded with flavor from onions, garlic, peppers, and Italian seasoning and packed with protein from eggs, cottage cheese, and crab, they’re a simple and satisfying breakfast that’s easy to take on the go. They’re also freezer-friendly, so you can batch cook and enjoy them later.  

    Where’s the protein? Crab meat offers about 19g of protein per 3oz serving but doesn’t contain the saturated fat in other meats. Adding egg and cottage cheese to these muffins packs another punch of protein to round out the dish.

    8. Sweet potato breakfast hash

    This hearty sweet potato breakfast hash has the perfect blend of nutrients for a filling breakfast. It is high in protein and fiber to keep your energy levels high and your blood sugar stable. With olive oil, onion, breakfast sausage, sweet potatoes, chilis, eggs, and scallions, it’s loaded with flavor and nutrients without the greasiness of a diner hash. 

    Where’s the protein? The eggs and breakfast sausage do the heavy lifting in this recipe. For a lower-fat version without compromising flavor, swap out pork sausage for chicken or turkey, or make your own using ground meat and adding spices.  

    9. Crispy seeded buckwheat flatbreads with smoked salmon

    Simple breakfasts that pack a nutritional punch are essential for busy construction professions, and these crispy seeded buckwheat flatbreads with smoked salmon tick all the boxes. Combining smoked salmon, buckwheat flour, olive oil, sesame seeds, cottage cheese, scallions, and Persian cucumbers, this recipe is relatively high in protein and healthy fats, making it an excellent option for sustenance without sluggishness. If you don’t have time (or the desire) to make your own flatbread, substitute it with a high-protein crispy flatbread, pita, or toast. 

    Where’s the protein? Salmon packs around 20g of protein per 100g, and the seeds and cottage cheese boost the total protein to around 27g per serving. If you’re swapping out the homemade flatbread, opt for an option higher in protein.

    10. High protein overnight oats

    These high-protein overnight oats will hit the spot to satisfy the morning sweet lovers. They combine high-fiber oats and chia seeds with vanilla protein powder, cinnamon, Greek yogurt, honey, and vanilla for a satisfying, creamy, nutrient-dense breakfast that’s easy to take on the go. If you’re not a fan of vanilla protein, this recipe can easily be customized to suit your taste preferences. Plus, it can be made a few days ahead and refrigerated, making it a quick grab-n-go option for early mornings.

    Where’s the protein? The combination of Greek yogurt and protein powder packs the most protein in this recipe, but you’ll also find smaller amounts in the oats, along with other essential nutrients like fiber, manganese, copper, and zinc. 

    Why getting enough protein matters  (especially at breakfast)

    Proteins are made up of amino acids that are essentially the “building blocks” of your body. They’re used for nearly every function in the body, including enzyme formation and building and repairing muscles—processes that are key for people in physically demanding jobs. Having a protein-packed breakfast not only ticks off a chunk of your daily requirements but: 

    • Helps maintain stable blood sugar levels: A high-protein breakfast will help stabilize blood sugar levels and prevent a mid-morning crash. Protein helps slow the digestion of carbohydrates and the release of sugar into the bloodstream, lessening the chance of a blood sugar spike. 
    • Increases energy levels: Proteins are complex molecules that take longer to digest, offering a more prolonged and steadier energy supply than carbohydrates.
    • It helps improve your heart health: A high-protein breakfast stabilizes blood sugar and increases HDL (good) cholesterol, contributing to better cardiovascular health and function.

    Bottom line

    In an industry where the coffee truck most often serves as a nutritious breakfast, it’s time to change the game. Having a hearty, high-protein breakfast in the morning doesn’t just satisfy hunger; it also balances blood sugar, energizes the body, and provides essential nutrients for your brain and body to perform all day. 

    Whether you fancy a savory egg and crab muffin or a sweet, high-protein chia pudding, these recipes are simple, nutritious, and packed with protein to fuel even the busiest construction professionals. Stay satiated and ready to take on the day. 

    For more tips, advice, and healthy recipes for busy construction professionals, follow us on social media and subscribe to our weekly newsletter.

  • Top 10 supplements to boost energy levels for building professionals

    Top 10 supplements to boost energy levels for building professionals

    Adequate sleep, a healthy diet, and proper hydration provide our bodies with fuel to function at the primary level, but optimizing energy levels beyond the basics is critical to maximizing your performance on and off the job. Supplements like creatine, vitamin B12, iron, ginseng, and magnesium can help target the root causes of fatigue and increase energy levels to enhance your productivity.

    The heaviest hitters for energy

    Energy levels aren’t as simple as taking this and feeling better—endogenous energy production directly reflects how well your body utilizes nutrients. Still, external factors can also be significant contributors to low energy: 

    • Poor sleep: Poor sleep causes fatigue and excessive sleepiness throughout the day, preventing the ability to focus and complete tasks.
    • Stress: Stress causes your adrenal glands to work overtime, increasing cortisol output. Chronic overproduction of cortisol can increase feelings of fatigue and lead to the dreaded ‘adrenal fatigue.’
    • Poor diet or nutritional deficiencies: A high-fat and low-fiber diet affects digestion, and slow digestion zaps energy. Too much or little of certain foods or micronutrients can also impact metabolism and energy balance.
    • Alcohol: Alcohol can affect your energy by interfering with efficient sleep cycles, making you feel drowsy the next day.

    10 supplements to boost energy levels

    1. Ashwagandha

    Best for: Stress and anxiety relief

    Ashwagandha is an evergreen shrub native to India, Africa, and the Middle East. It is part of the nightshade family of herbs and is best known for having beneficial effects on anxiety, stress, and fatigue. Ashwagandha is classified as an adaptogen, a supplement that helps the body cope with stress. 

    Adaptogens increase the state of non-specific resistance to stress while lowering the sensitivity to stressors. Simply put, supplementing with adaptogens like ashwagandha can enhance your body’s ability to protect itself in the face of stressors, leading to a higher level of equilibrium (balance) than exhaustion.

    This herb also helps to improve blood sugar levels, support heart health, and improve cognition by supporting focus, memory, and some mental health conditions like OCD and depression. 

    2. B vitamins

    Best for: Boosting metabolism and brain function

    The B vitamins are a group of eight essential vitamins—thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin—necessary for energy metabolism. Optimal metabolic processes and energy metabolism ensure your body can adequately convert food into nutrients for energy production. These nutrients can be taken alone or as part of a B complex.

    Research shows that B vitamins support brain function and cell metabolism by supporting cellular energetic processes, exhibiting neuroprotective and antioxidative effects, and supporting neurotransmitter synthesis in the central nervous and peripheral nervous systems. They also help prevent infections and improve bodily functions like eyesight, appetite, nerve function, cardiovascular health, hormone production, and good cholesterol production. 

    3. Ginseng

    Best for: Lowering oxidative stress

    Ginseng is a powerful herb found in the roots of plants within the genus Panax and is commonly referred to as American ginseng, South China ginseng, and Korean ginseng. It has been shown to help naturally ease fatigue and increase energy levels.

    Some of ginseng’s benefits have been linked to its presence of polysaccharides and oligopeptides. These are said to lower stress and increase energy production by boosting antioxidant enzyme activity, supporting mitochondrial function, and reducing inflammation. 

    4. Iron

    Best for: Maintaining energy production and promoting muscle function

    Hemoglobin, an iron-rich protein found in red blood cells, transports oxygen throughout the body. Increasing your iron intake directly promotes the production of hemoglobin, which is essential for proper energy production. When iron levels are low, the body cannot efficiently carry oxygen to cells, leading to fatigue and reduced energy levels. 

    Proper blood flow promotes oxygenation of the muscles, allowing them to function correctly, especially during periods of increased physical activity. Adequate iron levels also ensure the brain gets the oxygen it needs to function. Iron deficiency anemia can develop without sufficient iron levels, leading to fatigue and shortness of breath. 

    5. Vitamin C

    Best for: Immune system support

    Vitamin C is a powerful antioxidant that can boost energy levels by decreasing inflammation and alleviating fatigue. It contains compounds that scavenge and neutralize harmful substances in your body, helping to prevent diseases associated with inflammation and oxidative damage. Villain C is also known to bolster energy levels, enhancing the absorption of non-heme iron from plant sources.

    6. Selenium

    Best for: Maintaining energy via thyroid health

    The body’s energy production relies on sufficient amounts of thyroid hormones. An improperly functioning thyroid—hypo- or hyperthyroidism—can lead to changes in energy levels. More specifically, hypothyroidism (an under-functioning thyroid) can leave people feeling tired, sluggish, and depressed. Selenium is one of a few minerals that play a big role in thyroid health by supporting the synthesis of thyroid hormones, protecting thyroid tissue, and maintaining the thyroid’s integrity.

    A steady production of your thyroid hormones is crucial for overall health. This will allow your metabolism to function optimally and stabilize your natural energy levels. 

    7. Creatine 

    Best for: Energy recovery during and after physical activity

    Creatine is one of the best supplements for “quick bursts” of energy. While you may not need maximum energy or power on-site during your day job, it can be a handy supplement for recovery if you plan to hit the gym after work. Creatine works by increasing your body’s phosphocreatine (PCr) stores, allowing for heightened production of adenosine triphosphate (ATP), the body’s primary energy source. Because your muscles require a large amount of ATP to fuel high-intensity exercise, boosting PCr stores directly boosts your body’s ability to produce energy.

    8. Vitamin B12

    Best for: Improving mental stamina, muscle function, and metabolism

    Vitamin B12 is another essential nutrient required for metabolism. Sufficient levels of vitamin B12 help the body metabolize carbohydrates, proteins, and fats, which are then converted into energy. Vitamin B12 is also involved in the production of red blood cells. When your body is B12 deficient, a condition known as pernicious anemia develops, meaning your organs and tissues aren’t getting an adequate supply of oxygen. Your energy levels can tank, leaving you feeling tired and weak.

    9. Magnesium

    Best for: Increasing overall energy levels

    One of magnesium’s primary functions is to convert carbohydrates, proteins, and fats into usable fuel for the body—i.e., it’s essential for nutrient metabolism. As a cofactor in more than 300 enzymatic reactions, magnesium is also required for nerve and muscle function, blood pressure, and blood sugar levels and supports the production of DNA. People who are magnesium deficient often notice symptoms of fatigue.

    Additionally, magnesium’s role in muscle and nerve function can support sleep, essential for energy levels and productivity. 

    10. CoQ10

    Best for: ATP production

    CoQ10 is a fat-soluble antioxidant that is essential for energy production. It’s a component of the electron transport chain (ETC) that produces adenosine triphosphate (ATP), the primary energy source for cells. As an antioxidant, CoQ10 also protects cells against oxidative damage and lipid peroxidation by reducing pro-oxidative compounds.

    Our body’s CoQ10 levels naturally decline with age, making supplementation (or consuming organ meats) vital to maintaining energy levels and overall health, especially in physically demanding industries like construction.

    How to choose the right supplement

    1. Consider your needs

    Before shopping around for supplements, it’s important to consider what you need in terms of supplement outcome and your current health status. Here are a few things to think about before shopping: 

    • Do I have any allergies or intolerances to be mindful of?
    • Do I have specific dietary restrictions that could restrict my supplement intake?
    • Are there any known illnesses I have that supplements could impact?
    • What, if anything, am I susceptible to which could create risks or side effects if I take supplements?

    2. Look at your dietary intake

    Your diet should offer the bulk of nutrients to support energy production, but in cases where more is needed, supplements can fill in the gaps. Take a week to track your diet and identify areas where you may be missing certain nutrients—don’t just go willy-nilly buying everything on this list.

    3. Choose quality

    Quality is everything when it comes time to shop—especially considering nutritional supplements are loosely regulated. Look for supplements from reputable brands that contain high-quality ingredients in their most bioavailable form. Also, consider supplements with recognized certifications:

    • Certified gluten-free
    • NSF
    • GMP 
    • USP
    • USDA organic
    • Non-GMO Project Verified
    • Certified vegan

    Check for certifications on the bottle, research the ingredient list, and dig into the reviews. If you’re unsure what to look for, speak to a nutritionist or healthcare professional. 

    4. Choose the correct form

    Supplements don’t only come via pill—there are several ways to reach your ideal intake levels. Common supplement intake forms include:

    • Pills
    • Softgels
    • Capsules
    • Powders
    • Tablets
    • Pre-mixed beverages 
    • Gummies
    • Tinctures

    5. Consult with your healthcare professional

    A health professional who can access your medical history will be able to help with these questions and any additional background information you need before you begin with supplements. 

    If you have any preexisting conditions or illnesses, a healthcare professional can advise on what supplements to take, in what form, and even which brand might be best for you. After you begin with supplements, monitor the effects and how you feel. From there, consult your doctor if you feel unwell in any regard. 

    Other hacks to support energy levels

    1. Get a good night’s sleep

    A good night’s sleep is the foundation for a productive and energetic day. Here are some tips to optimize sleep: 

    • Maintain a cool temperature in your bedroom—between 60 to 67°F (15 to 19°C)
    • Reduce screentime 2-3 hours before bed
    • Invest in blackout curtains/shades or a sleep mask for complete darkness
    • Avoid alcohol and caffeine 6-8 hours before bed
    • Be consistent with your bedtime schedule, even on weekends

    2. Reduce stress levels

    Stress significantly contributes to energy levels and can interfere with sleep and productivity. You can maintain consistent energy by actively practicing activities that reduce stress. Here are some simple things you could engage in:

    • Try meditation or other mindfulness activities to calm the nervous system
    • Test out aromatherapy as a form of stress reduction
    • Build a habit of journaling to relieve mental stress
    • Invest in natural sleep supplements

    3. Get outside in nature

    Another way to promote healthy energy and reduce stress is to spend quality time outside. Fresh air promotes good sleep hygiene, and exercising regularly by moving your body outside is a great way to restore energy. 

    Forest bathing is another excellent option. It is a hybrid of meditation and nature walking with therapeutic benefits for alertness and energy. 

    Bottom line

    Finding ways to gain energy doesn’t have to be complicated. By speaking with a healthcare professional, considering your needs, and identifying which lifestyle choices may affect your energy levels, you can choose a supplement to help you get on track. 

    B vitamins, selenium, CoQ10, and ashwagandha are all great options for tackling fatigue, increasing focus, and boosting productivity on and off the job site. But before delving into a whack of supplements for energy, research, choose a reputable brand, and pick the proper intake form. 

    To learn more about nutrition and wellness for construction professionals, follow us on social media and subscribe to our weekly newsletter.

  • How omega-3s can protect your skin on the job: A guide for construction professionals

    How omega-3s can protect your skin on the job: A guide for construction professionals

    Itchy, red, and irritated skin is a common challenge for those working in construction, especially with exposure to harsh weather and rough materials on-site. While these symptoms are often triggered by environmental factors, a lack of essential nutrients—especially omega-3 fatty acids—might be a hidden cause. Adding omega-3s to your diet could be a powerful tool for strengthening your skin against environmental damage and managing dry skin symptoms.

    Quick look

    • Omega-3s—mainly EPA and DHA—play a key role in skin health, yet over two-thirds of U.S. adults and 95% of children don’t get enough.
    • Harsh weather, protective gear, and chemical exposure dry out skin, while dehydration and nutrient deficiencies further weaken it.
    • Boosting omega-3 intake helps reduce inflammation, strengthens the skin barrier, protects against UV rays, and reinforces skin against environmental damage.
    • Add omega-3s to your diet through fatty fish, plant-based sources, and supplements to maintain healthier, more resilient skin on the job.

    The facts on omega-3 fatty acids

    Omega-3 fatty acids are essential fats with powerful health benefits, especially for people working in high-stress, physically demanding environments like construction, engineering, or architecture. These fatty acids are primarily found in certain plant oils and fish, with key types including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each type serves specific functions in the body, but EPA and DHA, in particular, are the most powerful for helping to heal the skin.

    Unfortunately, most people in the U.S. consume far below the recommended levels of these fats. For instance, a report revealed that over two-thirds of U.S. adults and 95% of children have insufficient blood levels of EPA, DHA, and other omega-3s. Studies show that a deficiency in omega-3s can lead to dry, scaly skin—a symptom of essential fatty acid deficiency. For construction professionals, this lack of omega-3s can leave skin more vulnerable, especially when protective gear and environmental exposure add to the daily wear and tear.

    What causes dry and irritated skin?

    While environmental exposure is a common factor in dry and irritated skin, several other issues might be involved. Before making changes, it’s important to evaluate all of these factors and determine which ones are more likely to contribute to dry skin. 

    External factors

    • Harsh weather conditions: Working outdoors in cold, windy, or low-humidity environments can strip moisture from the skin. These conditions pull water from the outer layer of the skin, leaving it dry and vulnerable.
    • Protective gear: While essential for safety, gear like gloves, helmets, and masks can trap sweat and create friction. This repetitive rubbing can irritate the skin, weakening its natural barrier and making it more susceptible to dryness.
    • Heat sources: Central heating, wood-burning stoves, and space heaters reduce humidity levels, which can dry out the air and, consequently, your skin.
    • Frequent bathing or scrubbing: Taking long, hot showers or scrubbing the skin excessively removes natural oils that help retain moisture. Bathing more than once daily can worsen dryness by washing away the skin’s protective oils.
    • Harsh soaps and detergents: Many popular soaps, shampoos, and detergents strip the skin of moisture because they’re formulated to remove oil. Using these products regularly can leave the skin dry and irritated.
    • Chemical contact: Construction professionals who work with cement, adhesives, or other harsh materials are at a higher risk of developing dry skin. These substances can erode the skin’s natural barrier, leading to water loss and increased sensitivity.

    Internal factors

    • Nutritional deficiencies: A lack of essential nutrients, particularly omega-3 fatty acids, weakens the skin’s resilience. 
    • Dehydration: When the body doesn’t get enough water, the skin loses moisture, leading to a tight, uncomfortable feeling. This is especially important for people working in labor-intensive environments where hydration is key.
    • Aging: As we age, the skin produces less oil, reducing its ability to retain moisture. For professionals over 40, this natural oil reduction can make dry skin a recurring problem.
    • Medical treatments and conditions: Certain treatments, like cancer therapy or dialysis, and health conditions, including hypothyroidism and diabetes, can cause dry skin. 

    How adding more omega-3s to your diet can help your skin

    For construction professionals who face constant exposure to harsh environments, omega-3 fatty acids offer a variety of skin benefits that can make a noticeable difference. Here’s how these essential fats help protect and heal your skin.

    1. Reduce redness and inflammation

    Several studies show that EPA and DHA, the primary omega-3s found in fish, are critical in reducing inflammation. They help build cell membranes, making the skin less susceptible to issues like redness and dryness that can be aggravated by cold weather and contact with abrasive materials. In addition, increased membrane content of EPA and DHA helps produce compounds called resolvins. Resolvins are the messengers that help calm inflammation and actively support the body’s healing and recovery process.

    2. Enhance skin barrier

    The skin is your body’s largest organ, constantly exposed to various environmental stressors. Omega-3s strengthen the skin’s natural barrier, which keeps moisture and harmful elements out. A stronger barrier means your skin is better protected from external damage and irritation. 

    3. Protect against UV rays

    For those who spend long hours in the sun, omega-3s offer another advantage: they help protect the skin from UV damage. While they’re no substitute for sunscreen, these fatty acids support the skin’s natural defenses against UV rays, which is particularly valuable for people who work outside and are exposed to sunlight regularly.

    4. Strengthen skin against environmental damage

    Construction sites expose workers to dust, chemicals, and harsh weather. Omega-3s strengthen the skin’s structure, helping it withstand environmental damage. This reinforcement can make a noticeable difference, especially for those who handle materials that can be abrasive or irritate the skin. Adding more omega-3s to your diet gives your skin the tools it needs to recover faster from exposure to harsh conditions.

    5. Promote wound healing and tissue repair

    Construction professionals are no strangers to scrapes, cuts, and abrasions. Omega-3s play an important role in wound healing by enhancing collagen production—an essential protein in skin structure and healing. Studies indicate that omega-3s support faster healing and may even reduce the risk of scarring by promoting smoother skin regeneration. 

    6. Regulate oil production

    While omega-3s are often highlighted for their anti-inflammatory properties, they also play a role in balancing oil production in the skin. This can benefit those with oily or combination skin types, as omega-3s help regulate sebum production. By balancing oil levels, omega-3s keep the skin hydrated without clogging pores, reducing the risk of breakouts resulting from working in dirty or humid conditions.

    7. Support skin elasticity and firmness

    Omega-3s contribute to maintaining skin elasticity and firmness by supporting the structural integrity of cell membranes. This is especially important for aging construction professionals, as maintaining skin elasticity can help combat the natural sagging and wrinkling that comes with age and repetitive sun exposure.

    8. Reduce skin conditions like eczema and psoriasis

    For construction workers prone to skin conditions like eczema or psoriasis, omega-3s can provide targeted benefits. These fatty acids have been shown to help manage flare-ups and reduce symptoms by minimizing inflammatory processes in the skin. This can offer relief for individuals who find that stress, environmental irritants, and even sweat exacerbate these conditions.

    How to incorporate more omega-3s into your diet

    Adding omega-3s to your diet can be done through food choices and supplements, each providing unique benefits for skin health and overall wellness. Here’s how you can boost your intake.

    Food sources

    Incorporating omega-3-rich foods into your meals enhances skin health and contributes to heart, brain, and joint health. Natural sources of omega-3s can be easily added to your daily routine.

    • Eat fatty fish: Aim for at least two servings per week of fatty fish like salmon, mackerel, sardines, and herring. These fish are rich in EPA and DHA and offer other nutrients like vitamin D and selenium. Look for wild-caught fish and seafood whenever possible to avoid toxins.
    • Add plant-based sources: Include foods like flaxseeds, chia seeds, walnuts, and hemp seeds. These are high in ALA, a type of omega-3 fatty acid. Add ground flaxseeds or chia seeds to cereals, smoothies, or salads.
    • Use omega-3-rich oils: Flaxseed oil is a great substitute in meals when used raw but has a low smoke point, making it unsuitable for cooking. It’s a good source of ALA and can easily be added to salad dressings, smoothies, or drizzled over cooked vegetables.
    • Look for fortified foods: Some products, such as certain brands of eggs, yogurt, juices, milk, and soy beverages, are fortified with omega-3s. Check labels to find these options and incorporate them into your diet as convenient sources of omega-3s.

    Supplements

    Supplements offer a reliable and concentrated source of omega-3 for those who find it challenging to meet their needs through diet alone. They are especially beneficial for people with higher omega-3 requirements or dietary restrictions. However, consult with a healthcare provider prior to taking any supplement, especially if you have underlying health conditions.

    • Fish oil: One of the most common sources of omega-3s, providing EPA and DHA. Standard doses range from 1,000 mg to 2,000 mg per day. 
    • Krill oil: Contains omega-3s in a form that some research suggests may be more easily absorbed by the body. Krill oil often has fewer side effects than fish oil, such as a reduced likelihood of a “fishy” aftertaste.
    • Algal oil: A vegetarian and vegan-friendly option derived from algae, which provides DHA and lower amounts of EPA. Algal oil is a good alternative for those who avoid fish but still want a reliable source of omega-3s.
    • Cod liver oil: A source of omega-3s that also contains vitamins A and D. Be mindful of vitamin A intake, as it can reach toxic levels if consumed in large amounts.
    • Flaxseed oil: Rich in ALA, it’s a good plant-based option for those looking to increase omega-3 intake without consuming fish. It’s not as effective for raising EPA and DHA levels, but it’s beneficial for those who prefer plant-based sources.

    Bottom line

    Omega-3s play a powerful role in maintaining healthy, resilient skin—especially for those exposed to harsh environments or daily physical demands. Whether you’re looking to reduce redness, strengthen your skin barrier, or protect against environmental stressors, incorporating more omega-3s can make a noticeable difference. By prioritizing omega-3s in your diet or supplement routine, you’re investing in long-term skin health. 

    For more health insights and tips, subscribe to our weekly newsletter and stay updated on the latest in wellness and nutrition for construction professionals.