Under the Hard Hat

Tag: Nutrition

  • Beef tallow: The healthiest cooking oil constuction pros have (probably) never heard of

    Beef tallow: The healthiest cooking oil constuction pros have (probably) never heard of

    Beef tallow is making a surprising comeback, not just in kitchens but also in skincare routines. Once a staple in older generations’ cooking, it’s now embraced by health-conscious consumers for its versatility and rich nutrient profile. Whether you’re using it to replace processed oils or benefit your skin, beef tallow offers multiple uses beyond the stove.

    What is tallow?

    Tallow is the rendered fat of ruminant animals like cows and sheep, most commonly made from beef. Solid at room temperature, it is traditionally produced by slowly heating suet (the fat surrounding the animal’s organs) to separate the fat from muscle and tissue. While it’s primarily known for its use in cooking, tallow is also gaining popularity in skincare and candle-making due to its beneficial fatty acids and vitamins.

    Healthy nutrients of beef tallow

    Beef tallow is primarily composed of a variety of fats that contribute to its health benefits. Here’s a detailed breakdown of the main components:

    Monounsaturated fats (40–55%)

    Monounsaturated fats, like oleic acid, are a significant part of tallow’s fat profile. These fats are linked to improved heart health by reducing LDL cholesterol and raising HDL cholesterol. Research has suggested that replacing carbohydrates with monounsaturated fats can improve insulin sensitivity and help control blood glucose levels​.

    Saturated fats (40–50%)

    Tallow contains a high percentage of saturated fats, including stearic and palmitic acids. While saturated fats have been debated, stearic acid stands out because it doesn’t raise cholesterol levels in the same way as other fats. In fact, stearic acid may support mitochondrial function, which improves fat metabolism and heart health​.

    Polyunsaturated fats (3–7%)

    Though less abundant, polyunsaturated fats in tallow, particularly conjugated linoleic acid (CLA), are known for their potential anti-inflammatory and fat-burning properties. CLA has been studied for its role in reducing plaque buildup in arteries and may help protect against certain cancers and cardiovascular diseases​.

    Vitamin A

    Vitamin A is vital for maintaining skin health, immune function, and vision. It supports cell growth and regeneration, particularly in the skin, making it a key nutrient in dietary and topical applications​.

    Vitamin D

    Vitamin D in tallow helps regulate calcium absorption, promoting bone health and supporting immune function. Many individuals are deficient in this vitamin, making tallow a valuable source, especially when consuming grass-fed products​.

    Vitamin E

    As a powerful antioxidant, vitamin E protects cells from oxidative damage. It also plays a role in skin health by preventing the oxidation of LDL cholesterol, which can reduce inflammation.

    Vitamin K

    Vitamin K, particularly K2, helps keep calcium in the bones and out of the arteries, supporting both cardiovascular and bone health​.

    Choline

    Choline supports brain function and the development of cell membranes. It’s an essential nutrient, especially for cognitive health, and can be found in moderate amounts in beef tallow.

    6 benefits of beef tallow

    Beef tallow offers a range of health benefits due to its unique combination of fats and fat-soluble vitamins. Here are the top ways tallow can support your health:

    1. Reduces inflammation

    Beef tallow contains conjugated linoleic acid (CLA), a type of polyunsaturated fat with anti-inflammatory properties. CLA has been shown to help lower inflammatory markers, potentially reducing the risk of chronic diseases like heart disease and diabetes. This makes tallow an excellent addition for those looking to reduce inflammation in their diet.

    2. Supports weight management

    The fats in beef tallow, especially stearic acid and CLA, can support weight management by promoting fat metabolism. Additionally, stearic acid supports mitochondrial function, which can help increase fat-burning efficiency.

    3. Source of healthy fats

    Beef tallow provides a balanced blend of saturated and monounsaturated fats. These healthy fats are essential for energy and cellular metabolism. For example, fats help absorb fat-soluble vitamins like A, D, E, and K. Without sufficient fat intake, your body can’t fully utilize these essential nutrients, leading to deficiencies and related health issues.

    4. Promotes cardiovascular health

    Beef tallow fat profile has a positive effect on cholesterol, meaning it lowers LDL cholesterol. Combined with its high levels of monounsaturated fats, tallow can help maintain a healthy heart by reducing plaque buildup and atherosclerosis. 

    5. Nourishes skin

    Tallow has long been used as a natural moisturizer due to its fatty acid composition, which closely resembles the oils found in human skin. It’s rich in vitamins A, D, E, and K, all of which support skin health and can improve hydration, elasticity, and the skin’s overall appearance when used topically.

    6. Enhances nutrient absorption

    Because tallow contains fat-soluble vitamins (A, D, E, and K), it helps improve the absorption of these essential nutrients. Adding tallow to meals can enhance the bioavailability of fat-soluble vitamins from other foods, making it a valuable addition to your diet for optimal nutrient uptake.

    How to reap the benefits of beef tallow

    Beef tallow’s versatility extends beyond just cooking. Here are several practical ways to incorporate tallow into your daily routine so you can make the most of its health benefits:

    1. Replace unhealthy cooking oils

    One of the easiest ways to start using beef tallow is to swap out processed cooking oils like canola, corn, or vegetable oil. Beef tallow has a high smoke point of around 420°F, making it perfect for frying, sautéing, and roasting without breaking down and releasing harmful free radicals. It’s also rich in stable saturated and monounsaturated fats, which are healthier options for cooking at high heat.

    2. Swap out your moisturizers

    Beef tallow isn’t just for the kitchen—it’s also an amazing natural moisturizer. Thanks to its fatty acid composition, which closely resembles the natural oils in human skin, tallow can lock in moisture and nourish the skin deeply. Plus, it’s rich in fat-soluble vitamins like A, D, E, and K, all of which contribute to improved skin elasticity and hydration. And no, it’s not gay for men to use a moisturizer—skincare should be part of everyone’s routine.

    3. Make your own candles

    Tallow can also be used to make long-lasting, all-natural candles. Due to its high-fat content, tallow burns cleanly and steadily, making it a great alternative to synthetic candle wax. If you enjoy DIY projects, rendering your own tallow for candles can be a fun and sustainable way to reduce waste while creating something useful.

    4. Use in soap-making

    Another excellent use for beef tallow is in homemade soap. The fatty acids in tallow, particularly stearic acid and palmitic acid, create a hard, long-lasting bar of soap that provides excellent cleansing and moisturizing properties. Tallow soap is especially beneficial for sensitive skin, as it is gentle and free from harsh chemicals often found in commercial soaps.

    Making your own tallow

    If you’re feeling adventurous, making your own beef tallow at home can be simple and rewarding. Not only do you have control over the quality of the fat you use, but homemade tallow is also free from additives and preservatives that can be found in some store-bought versions. Here’s how you can make your own tallow:

    Step 1: Source quality suet

    Start by sourcing a high-quality suet, the hard fat around the cow’s kidneys. If possible, opt for 100% grass-fed beef suet, as it tends to have a more nutrient-dense profile, containing higher amounts of CLA and fat-soluble vitamins.

    Step 2: Render the fat

    Rendering fat means melting it down to separate the pure tallow from the tissue. Cut the suet into small chunks and place them in a slow cooker or heavy-bottomed pot over low heat. Fat will slowly separate from the muscle fibers and tissue as the fat melts. Stir occasionally and allow it to cook for several hours until the tissue becomes crispy and the fat is completely liquid.

    Wet method: Pour enough water over the suet to fully immerse it. Add 2-3 tablespoons of salt to the suet and water, and turn your crockpot on low. Adding the salt is a key step, as it helps draw out impurities in the suet—the impurities are what give the tallow a beefy smell.

    Step 3: Strain and store

    Once the fat has fully melted, strain the liquid through a cheesecloth or fine-mesh strainer into a glass jar or container. This will remove any remaining bits of tissue, leaving you with pure, golden beef tallow. Let it cool to room temperature before sealing the jar and storing it. Tallow can last several months when stored in a cool, dark place and can be refrigerated for a longer shelf life.

    Note: If you’re using the wet method to render your tallow,  you’ll want to perform 1-2 purifying steps. This involves pouring the fat and water through a strainer into a bowl, letting the fat solidify (put it in the fridge until hard), then scraping the impurities off the bottom. Clean the crockpot and repeat the process. In the final purification step, pour the tallow and water through a cheesecloth to remove any remaining impurities. 

    Using your homemade tallow

    Once your tallow is ready, you can use it in cooking, skincare, or even for making candles and soap. Whether frying, baking, or making a DIY moisturizer, your homemade tallow will be a versatile addition to your pantry and self-care routine.

    Final thoughts

    Beef tallow is a versatile and nutrient-rich fat with many uses, from cooking to skincare. Whether you’re looking to replace unhealthy oils, improve your skin routine, or explore DIY projects, tallow offers a wide range of benefits. By making your own at home, you can ensure you’re getting the highest-quality product with all the health advantages it provides.

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  • Holiday treats for the trades: 10 must-try Christmas cookie recipes

    Holiday treats for the trades: 10 must-try Christmas cookie recipes

    Holidays are the perfect time for indulgence—sleeping in, cozy movie marathons, and all the sweet treats your heart desires. We’ve rounded up the best Christmas cookie recipes to satisfy your sweet tooth. Some of our favorites are Gingerbread Mug Mates, Sugar Cookie Trees, and the adorably simple Grinch Cookies. 

    1. Peppermint meringues

    These little mouthfuls are both minty and sweet, airy and chewy—and their festive stripes make them extra festive. To make these tasty peppermint meringues, you’ll need just a few simple ingredients: egg whites, sugar, cream of tartar, peppermint extract, and food coloring. 

    Why we love them: Meringues are unusual enough to seem somewhat fancy but also deceptively simple to make! These crowd-pleasers have just the right touch of sweetness, and the minty flavor helps prevent that “sugar coma” feeling that sometimes accompanies more decadent desserts. 

    2. Gingerbread mug mates

    These adorable gingerbread mug mate cookies take traditional gingerbread people and add a little loop to hold tiny candy canes so they can hang on the side of a mug of hot chocolate. 

    Why we love them: While we will readily admit that these cookies do have a lot of “Pinterest fail” potential, we think they’re the perfect project for bakers willing to embrace a challenge. Put your engineering and construction skills to good use by trying these cookies—and tag us in a picture to let us know how it went! 

    3. Linzer cookies

    There’s nothing prettier than the classic Linzer cookie. These sweet treats resemble tiny stained glass windows, featuring your favorite jam sandwiched between two almond-flavored shortbread cookies. A fun shape cut out of the top cookie gives a glimpse of the colorful jam underneath.

    Why we love them: Linzer cookies immediately upgrade any dessert table. There’s just something classy, elegant, and pretty about the simple cookies, bright colors, and familiar flavor.

    4. Toblerone shortbread with browned flour

    Shortbread is a classic Christmas cookie, and this recipe for Toblerone shortbread with browned flour gets a bit of a kick from chopped Toblerone chunks and a special step to brown the flour, which adds a nutty flavor and caramel color to the finished cookies.

    Why we love them: Shortbread is an old Scottish biscuit with minimal ingredients, but this recipe has taken something good and made it even better. We love the depth and complexity you get from browning the flour, and adding Toblerone chunks puts it over the top!

    These fun little sugar cookies are utterly adorable. They’re made with traditional sugar cookie dough in four different shades of green, cut into four different circle sizes, and stacked to look like tiny trees. 

    Why we love them: Sugar cookies are a staple of any cookie exchange, but the fact that these stacked sugar cookie trees look like a little Christmas forest makes them even better. These will be a hit at any holiday gathering—and not only because it’s like getting eight cookies in one!

    6. Double chocolate peppermint cookies

    There’s something about peppermint at the holidays; it just gives everything a hint of candy cane. These double chocolate peppermint cookies combine chocolate cookie batter with semi-sweet chocolate chips before being topped with crushed candy cane.

    Why we love them: These cookies come together in 30 minutes and use just one bowl, making them the ideal cookie to make during the sometimes-hectic holiday season. These cookies pair well with a nice cold glass of milk, making them the perfect choice to leave out for Santa.

    7. Cranberry pistachio biscotti

    We think this recipe for cranberry pistachio biscotti will become one of your family favorites. The rich flavors of cranberries, pistachios, and almond extract make this a delicious cookie. If you want to change things up, you can substitute the pistachios for different nuts, like almonds or walnuts.

    Why we love them: Many cookies are soft and chewy, but the satisfying crunch of this pistachio-laden biscotti is a nice change. We love dipping these biscotti in tea or coffee on Christmas morning or enjoying the flavors solo.

    8. Coconut macaroons

    Mix sweetened condensed milk, flour, vanilla extract, salt, and flaked coconut in a bowl, bake, and you’ve got these delicious coconut macaroons. These cookies resemble snowballs and look wonderful nestled together on a brightly colored tray or inside a cookie tin.  

    Why we love them: Coconut can be polarizing—you either love it or hate it—but these macaroons are a welcomed change from the standard shortbread or peppermint flavors popular in many Christmas cookies.

    9. Grinch cookies

    These Grinch cookies give standard sugar cookies an endearing makeover—even if they are topped with a heart that’s three sizes too small! Mixing green food coloring into sugar cookie dough and adding a red heart-shaped sprinkle creates an instantly recognizable homage to one of the great classic Christmas movies, The Grinch Who Stole Christmas.

    Why we love them: The Grinch himself wouldn’t be able to resist these sweet little cookies, making them winners in our books. Kids are particularly fond of the simple sugar cookie taste—make it extra special by serving them while watching the movie. 

    10. Orange chocolate chip ricotta cookies

    Citrus and dark chocolate take center stage in these cookies, which also include ricotta cheese—an unexpected ingredient that makes them creamy and soft. These cookies truly melt in your mouth. They’re also topped with an unbelievably good glaze; you won’t be able to have just one!

    Why we love them: Sometimes, you need a zesty, rich, and not overly sweet cookie, and this recipe fits the bill! Orange chocolate chip ricotta cookies will satisfy any dessert craving with an incredible citrus flavor you’ll love.

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  • Everything construction professionals should know about potassium (and 9 high-potassium foods that aren’t bananas)

    Everything construction professionals should know about potassium (and 9 high-potassium foods that aren’t bananas)

    Potassium is a crucial mineral and electrolyte required for optimal function of the human body. It’s heavily involved in nerve and muscle regulation, blood pressure, fluid balance, and glucose control. While you’ve probably heard that bananas pack the biggest potassium punch, there are several options—spinach, chicken, mushrooms, nuts, and pumpkin all contain good amounts of potassium.

    What is potassium?

    Potassium is an essential nutrient that plays a vital role in maintaining the optimal function of several body systems. It regulates the function of the muscles, heart, and nerves and helps transport waste and nutrients around the body. As an electrolyte, it also plays a vital role in fluid balance and blood pressure. 

    Here’s where potassium shines:

    • Regulates blood pressure
    • Protects against cardiovascular disease and strokes
    • Supports bone health and reduces the chances of osteoporosis development
    • Prevents kidney stones
    • Maintains proper fluid balance
    • Protein and carbohydrate synthesis and metabolism 
    • Transports nutrients into cells and waste out of cells
    • Regulates muscle and nerve function

    Your kidneys control the potassium levels in your body and excrete the excess in urine. Without proper kidney function, excess potassium builds up in your blood, eventually reaching dangerous levels. If unaddressed, this can lead to irregular heartbeats or heart attacks. 

    Health benefits of potassium 

    1. Heart health

    How potassium helps: Extensive research shows that low potassium leads to a higher risk of hypertension, especially when combined with a high sodium intake. Potassium also increases vasodilation and sodium excretion; higher potassium intakes help decrease blood pressure and reduce plasma volume. 

    When you increase your potassium intake, you also reduce the risk of vascular calcification (hardened arteries). Low potassium levels increase the risk of vascular calcification and increased aortic stiffness because hyponatremia (low potassium levels) increases intracellular calcium levels, which triggers a signal that promotes autophagy and vascular smooth muscle cell (VSMC) calcification.

    2. Blood pressure and fluid balance

    How potassium helps: Sodium and potassium are the two primary electrolytes affecting your body’s fluid balance. Ensuring adequate potassium intake helps regulate your body’s fluid balance and maintains healthy blood pressure.

    The science: A 2017 meta-analysis of 25 controlled studies with over 1,100 participants with hypertension found that potassium supplementation dramatically decreased their systolic and diastolic blood pressure. The study notes that participants with lower baseline potassium levels (<90mmol/day) saw greater blood pressure-lowering effects, as did participants with higher sodium intakes (≥4g/day).

    3. Muscle cramps

    How potassium helps: Because potassium acts as a neuromuscular transmitter, it facilitates proper muscle contractions and the communication between nerves and muscles. Low potassium levels slow this communication, causing muscles to cramp or spasm. 

    The science: A 2005 study looking at the relationship between electrolyte intake and exercise-associated muscle cramps found that consumption of electrolytes before and during exercise in a warm environment delayed muscle cramping, allowing participants to exercise longer.

    4. Blood glucose and type 2 diabetes

    How potassium helps: Potassium is required for insulin secretion from pancreatic cells. Hypokalemia, or low potassium, impairs insulin secretion and could increase the risk of glucose intolerance. 

    The science: A study on clinical diabetes risk in women shows the association between low potassium intake and lower urinary potassium levels and an increased risk of insulin resistance, fasting glucose, and type 2 diabetes. 

    5. Bone health

    How potassium helps: An increased consumption of potassium-rich fruits and vegetables is linked with increased bone density. Dietary potassium has positive effects on bone density by neutralizing the acid load and reducing calcium loss from the bone.

    The science: A 2024 study on potassium and osteoporosis shows that adequate potassium levels are crucial for proper collagen production, contributing to bone integrity and quality. 

    The risks of low potassium

    Potassium is found in many foods, but some people still don’t get enough. Some of the most common symptoms of low potassium (hypokalemia) include:

    • Fatigue and body weakness
    • Muscle cramps
    • Abnormal heartbeat (arrhythmia)
    • Numbness and tingling

    People with pre-existing health conditions may need to monitor potassium levels more closely to avoid complications. These include people with: 

    • Chronic kidney disease
    • Metabolic or endocrine conditions 
    • Naturally low magnesium levels

    In some outlier cases, such as after a period of dehydration or after taking a diuretic, potassium intake should also be increased due to the excessive loss. 

    10 foods high in potassium (that aren’t just bananas)

    1. Nuts and seeds

    Potassium: 632mg/100g

    Nuts and seeds are nutrient-dense and highly versatile. Hemp, pistachios, sunflower, flax, hazelnuts, almonds, and Brazil nuts contain the highest amounts of potassium, along with monosaturated and polyunsaturated fats. Nuts and seeds are also a good source of fiber and protein.

    2. Pumpkin

    Potassium: 564mg/100g

    Pumpkin is a low-calorie, fiber-rich vegetable packed with potassium. It’s also a great source of vitamin A, which is critical for vision health, fighting infections, and maintaining healthy skin and bones. 

    3. Spinach

    Potassium: 558mg/100g

    Spinach is a leafy green vegetable high in potassium that helps with hair, skin, and bone health. It can be incorporated into a variety of meals and is packed with nutrients, including vitamin C, iron, magnesium, and vitamin E. Different cooking methods can alter the nutritional content, so gentle cooking will maximize its nutritional benefits. 

    4. Tuna

    Potassium: 522mg/100g

    Many fish are high in potassium, but tuna is particularly potassium-rich. Aside from being high in potassium, tuna is an excellent source of vitamin D, which, in conjunction with potassium, supports bone health. You’ll also benefit from iron, vitamin B6, iodine, and selenium. 

    5. Chicken, turkey, and pork

    Potassium: 421mg/100g

    Chicken, turkey, and pork are excellent sources of potassium. Besides potassium, lean meats contain all nine essential amino acids required to build and repair muscle tissue. Meats are also a great source of iron, protein, and B vitamins, and their nutrients have a high bioavailability, meaning your body can easily absorb and utilize them. 

    6. Lentils

    Potassium: 369mg/100g

    Lentils, or pulses, are nutrient-dense plant-based foods from the legume family. They contain good amounts of potassium, along with protein and fiber. Chickpeas, beans, fresh peas, and sugar snap peas also contain the highest amounts of potassium. They are also low glycemic, making them an excellent option for people with blood sugar management issues. 

    7. Bananas

    Potassium: 358mg/100g 

    Bananas don’t top our list of high-potassium foods, containing almost half as much potassium as the same amount of spinach. In addition to potassium, bananas are also high in vitamin C, catechins, and antioxidants and are great for promoting heart and digestive health. 

    8. Sweet Potatoes

    How much potassium: 337mg/100g

    Sweet potatoes are rich in potassium, vitamin C, and beta carotene, an antioxidant converted to vitamin A. They are also high in fiber and versatile, making them a start in meals and desserts alike. They can be steamed, baked, boiled, or fried.

    9. Mushrooms

    Potassium: 318mg/100g

    Another versatile item on our list is mushrooms. They are full of antioxidants, minerals, and vitamins, including vitamin B6, vitamin D, zinc, and selenium, which help with immune system function. Mushrooms are a great addition to any dinner and are a popular meat substitute for vegetarians and vegans. They’re low-calorie, potassium-rich, and come in various types for people to try. 

    10. Zucchini

    Potassium: 261mg/100g

    Also known as summer squash, zucchini is a member of the gourd family and is highly versatile. It’s rich in potassium and vitamins B6, A, and C, as well as folate and fiber. 

    Bottom line

    There’s no shortage of food options when it comes to consuming enough potassium. Apart from the potassium-rich banana, foods like sweet potatoes, tuna, zucchini, lentils, and spinach also offer high amounts of mineral, which supports heart health, fluid balance, blood pressure, and more.  

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  • Food dyes and your health—what construction professionals need to know

    Food dyes and your health—what construction professionals need to know

    Food producers use dye to make their products seem fresher and more appealing. Some dyes can be naturally sourced from fruits, vegetables, and spices, but many manufacturers prefer artificial dyes for their longevity and vibrant hues. Artificial food dye, however, has become the subject of safety concerns after being linked to cancer, hyperactivity in children, and risk of contaminants. You can avoid food dye by reading labels, cutting down on processed foods, and choosing foods with natural colors instead.

    The deets on food dyes

    It’s no secret that Cheetos don’t get their fluorescent orange color from cheese, and the vivid hues in most candies aren’t natural. Like countless others, these foods contain added food dye to make them seem more appetizing, appealing, and fresh. But there’s more to food dyes than what meets the eye.

    Manufacturers use food dyes to add pigment to foods and beverages. They are most commonly found in processed foods and drinks, but you’d be surprised to find that many of your favorite healthy snacks contain food dyes, too.  

    The US Food and Drug Administration (FDA) has approved 36 food dyes. Most are naturally derived, like beetroot and amaranth, but nine dyes approved for use in food and beverages are artificially created:  

    • Citrus Red No. 2
    • Red No. 3, Erythrosine
    • Red No. 40,  Allura red
    • Orange B
    • Yellow No. 5, Tartrazine
    • Yellow No. 6, Sunset yellow
    • Blue No. 1, Brilliant blue
    • Blue No. 2, Indigo carmine
    • Green No. 3

    Citrus Red No. 2 is only approved for adding color to orange peels, and Orange B is only approved for hot dog and sausage casings, but the other additives are found in many foods, like candy, sauces, cereals, and even pickles. Red 40, Yellow 5, and Yellow 6 are the most common food dyes, accounting for 90% of all food dyes used by manufacturers.

    How worried should we be about food dyes?

    We ingest five times as much food dye as people did in 1955, and concerns are growing about the potential implications for our health. 

    Cancer

    Some animal studies have identified a link between certain artificial dyes and cancerous tumors. Research identified Blue No. 2 and Red No. 3 as potential carcinogens, and the FDA even banned Red No. 3 briefly during the 90s before eventually re-approving the compound for human consumption. 

    The science: A 1987 study on male rats concluded that Red No. 3 (also known as erythrosine) caused an increase in thyroid tumors. A 1990 study administering Red Dye No. 3 to rats reached the same conclusion. Upon re-evaluating the studies, however, the FDA concluded that erythrosine posed no danger to human beings at current levels of exposure, and it is still used to color Maraschino cherries, popsicles, and candy today. 

    Hyperactivity

    Suspicions about the relationship between artificial dyes and hyperactivity in children have existed for decades. Though sugar has long been blamed for children’s increased energy and wild behavior after indulging in candy or birthday cake, some suspected it was the food dyes in the brightly colored treats instead.

    The science: Some small studies support the idea that food dye causes hyperactivity in children. One study of three-year-old and eight/nine-year-old children showed that consuming artificial dyes and a preservative called sodium benzoate caused increased hyperactivity. A meta-analysis of 15 studies concluded that artificial dyes increase hyperactive behavior in children. 

    Contaminants

    Some artificial food dyes contain low levels of known cancer-causing contaminants. These contaminants are permitted because they are present in such small amounts that they’re deemed safe to consume, but many worry that this confidence is misplaced.  

    The science: The artificial dyes Red No. 40, Yellow 5, and Yellow 6 contain benzidene, a known human carcinogen deemed safe by the FDA in small quantities. Other studies have found the contaminants 4-aminobiphenyl and 4-aminoazobenzene in Yellow No. 5, Yellow No. 6, and Red No. 40. 

    How to avoid food dyes

    The FDA requires food manufacturers to disclose the presence of any food dyes in prepackaged foods, so if you’d like to reduce the amount of artificial dyes you ingest, start by reading food labels. Food dyes may be listed by their numerical name (like Red Dye No. 40, for example) or by their common name (tartrazine). Scan the ingredients label of your food before buying it to check for artificial food dyes (and any other ingredients you aren’t familiar with.

    Cutting back on processed food is another easy way to avoid food dyes and artificial ingredients. While pre-packaged foods are ultra-convenient if you’re in a pinch or don’t feel like cooking, focus on consuming whole foods in their most natural state and avoid foods with nutritional labels.

    But avoiding food dyes doesn’t have to mean colorless food; although natural food dyes tend to be more subtle, they can still create fun colors without all the health risks. Green pigments are made by including chlorophyll and matcha, blue hues come from purple cabbage, and raspberries can add a sweet pink tone to food and drinks.  

    The final word on food dyes

    The issue of artificial food dyes can seem complex and overwhelming, and sifting through the relevant research can be a neverending task. At its core, however, avoiding complications from artificial food dyes is made much simpler by ensuring that most of your diet consists of natural, unprocessed foods. Your meals can look incredibly colorful when you fill your plate with fruits, vegetables, beans, and whole grains—no food dyes necessary.

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  • Sliced and diced: Everything construction workers need to know about deli meats

    Sliced and diced: Everything construction workers need to know about deli meats

    Whether you’re grabbing a quick sandwich on the go or prepping lunch for the week, deli meats are a staple for many. But behind their convenience and flavor, these processed slices often come with a side of controversy. Growing concerns about additives, preservatives, and health risks have many wondering if that lunchtime favorite is doing more harm than good.

    The dark side of deli meat

    Nitrates/nitrites

    Nitrates and nitrites are commonly used in deli meats to preserve freshness, enhance color, and prevent the growth of harmful bacteria. While they may help keep your sandwich meat looking appetizing and extend its shelf life, these preservatives have a darker side. When nitrates and nitrites are heated or interact with certain compounds in the body, they can form nitrosamines—chemicals linked to an increased risk of cancer. It’s a sobering thought for anyone reaching for a quick lunch, but luckily, there are nitrate-free options if you know where to look.

    Bacteria outbreaks

    Deli meats may seem safe when stored in the fridge, but they’ve been linked to several foodborne illness outbreaks. One of the biggest culprits is listeria, a bacteria that can thrive even in cold environments. In fact, deli meats have been at the center of multiple listeria outbreaks, leading to serious health issues, especially for pregnant women, the elderly, and those with weakened immune systems. While proper storage and handling can reduce the risk, it’s worth considering that these ready-to-eat slices could be carrying more than just flavor.

    Poor quality

    Not all deli meats are created equal, and some are made from lower-quality cuts of meat that can be heavily processed. In many cases, these meats are a blend of various parts, ground up and reformed into the familiar slices you see in the deli counter. While this process can keep costs down, it often results in a product high in fat and filled with additives to boost flavor and texture. So, while that bargain-priced ham might look like a deal, it could come with hidden ingredients and lower nutritional value that aren’t quite worth the savings.

    Additives and fillers

    Take a closer look at the ingredients list on many deli meats, and you’ll find more than meat. Fillers and artificial ingredients are often added to enhance flavor, texture, and shelf life, but they can significantly reduce the nutritional quality of your food. Ingredients like corn syrup, modified food starch, and sodium phosphate are common in processed deli meats, making them higher in sugars, sodium, and unnecessary chemicals. These additives can leave you with a product that’s more about preserving taste and appearance than providing real nutrition, making it a less wholesome choice for your sandwich.

    Increased risk of cancer

    One of the most alarming concerns surrounding deli meat is its potential link to cancer. Numerous studies have shown that regular consumption of processed meats, including deli meats, is associated with an increased risk of colorectal cancer. The main culprits are preservatives like nitrates and nitrites, which can form cancer-causing compounds when processed in the body. The World Health Organization even classified processed meats as carcinogenic to humans, putting them in the same category as tobacco. While the occasional sandwich won’t put you at immediate risk, consistently relying on deli meats in your diet could have long-term consequences for your health.

    Heart disease

    Deli meats might add flavor to your meal, but they could also add risk to your heart. Many processed deli meats are high in saturated fats, which can raise LDL cholesterol levels—the “bad” cholesterol linked to heart disease. Consuming high amounts of saturated fat over time can contribute to plaque buildup in your arteries, increasing the risk of heart attacks and strokes. Additionally, deli meats are often loaded with sodium, another factor that can raise blood pressure and strain your heart. While these meats may seem convenient, they could take a toll on your cardiovascular health over the long run.

    High-sodium complications

    Deli meats might be a quick fix for lunch, but they can pack a salty punch. Many varieties are loaded with sodium, which helps preserve the meat and enhance flavor. However, this high sodium content can contribute to health issues like high blood pressure, a significant risk factor for heart disease and stroke. Consuming too much sodium on a regular basis can also lead to fluid retention, putting extra strain on your heart and kidneys. While it may not feel like a big deal in the short term, regularly eating high-sodium deli meats can add up, making it harder to keep your blood pressure in check.

    Top tips to make your lunch meats healthier

    If you can’t imagine life without deli meats, don’t worry—there are healthier ways to enjoy them! Here are some tips to make your sandwiches a little smarter:

    1. Go organic (when possible)

    Opting for organic deli meats can help you avoid exposure to harmful chemicals and artificial additives often found in conventional options. Organic meats are generally held to higher standards, which means fewer preservatives and better quality.

    2. Avoid nitrates and nitrites

    When shopping, look for deli meats labeled “no nitrates or nitrites added.” This simple switch can help reduce your risk of cancer by cutting out these controversial preservatives.

    3. Read the ingredients

    Always check the ingredient list. Avoid products with long lists of unrecognizable additives, fillers, and artificial ingredients. A shorter, simpler list usually means a cleaner, healthier option.

    4. Buy low-sodium

    If you’re concerned about sodium intake, choose deli meats labeled as low-sodium. This will help you manage your salt consumption and lower your risk of high blood pressure.

    5. Choose minimally processed

    Look for deli meats that are minimally processed. These options tend to have fewer additives and offer better quality, making them a smarter choice for your health.

    6. Make your own

    For complete control over what goes into your sandwich, try slicing your own meats. You can buy fresh cuts of lean meats and slice them at home, avoiding preservatives and unwanted ingredients.

    7. Stick to lean cuts

    Focus on lean meats like turkey, chicken breast, or roast beef. These are lower in fat and have fewer additives than processed options like bologna or salami.

    8. Try alternative proteins

    Explore plant-based proteins like tofu, tempeh, or seitan to mix things up. These options offer a protein-packed, meat-free alternative that can be tasty and healthy.

    9. Avoid canned and pre-packaged cold cuts

    Steer clear of heavily processed meats like canned ham or pre-packaged cold cuts, which are often high in sodium, preservatives, and artificial ingredients. Fresher is always better!

    The bottom line

    When it comes to deli meats, not all slices are created equal. Making informed choices—like organic, nitrate-free, low-sodium, and minimally processed options—can make a big difference. Whether you’re a fan of turkey, ham, or plant-based alternatives, choosing better-quality meats helps you enjoy the convenience of deli meat without sacrificing your health.

  • 14 high-protein lunches from Trader Joe’s for busy construction professionals

    14 high-protein lunches from Trader Joe’s for busy construction professionals

    Looking for easy high-protein lunch options from Trader Joe’s? Whether on the go or at the office, TJ’s offers plenty of delicious, ready-to-eat meals packed with protein. Some great choices include their Grilled Lemon Chicken Salad, Turkey & Spinach Wrap, and Salmon Pinwheel. These meals make it easy to keep your energy levels up while meeting your nutritional goals.

    Top 14 high-protein grab-and-go lunches from Trader Joe’s

    Turkey & Spinach Wrap

    Trader Joe’s Turkey & Spinach Wrap is a fantastic grab-and-go lunch. Filled with lean turkey breast, fresh spinach, and a light spread of hummus, this wrap delivers around 25 grams of protein. The combination of lean protein and fiber helps keep you full and focused for the rest of the day, making it perfect for a midday meal.

    Spicy Lentil Wrap

    Trader Joe’s Spicy Lentil Wrap is packed with plant-based protein for a vegetarian option. Lentils, a protein powerhouse, are combined with vegetables and a spicy sauce to make this wrap both hearty and flavorful. With roughly 15 grams of protein, this meal is great for anyone seeking a meatless, protein-rich lunch.

    Smoked Salmon Pinwheel

    If you love seafood, Trader Joe’s Smoked Salmon Pinwheel is a high-protein option that doesn’t compromise taste. The salmon is wrapped in whole-wheat tortillas with a light cream cheese spread, providing protein and omega-3 fatty acids. With about 20 grams of protein per serving, it’s a light yet filling lunch that also supports heart health.

    Chicken & Green Chile Burrito

    For something a little heartier, the Chicken & Green Chile Burrito offers a punch of flavor and protein. Filled with shredded chicken, green chiles, beans, and rice, this burrito provides a balanced meal with around 22 grams of protein. The mildly spicy green chiles add a delicious kick without overwhelming the taste buds, making it a satisfying choice for those who crave a little heat in their meal.

    Tuna Salad Wrap

    Trader Joe’s Tuna Salad Wrap is a simple yet high-protein option for seafood lovers. With around 20 grams of protein, the tuna provides a solid base of lean protein, while adding crisp veggies and a light dressing keeps the wrap flavorful and refreshing. It’s ideal for a quick lunch that won’t weigh you down.

    Grilled Lemon Chicken Salad

    The Grilled Lemon Chicken Salad is a flavorful, protein-packed option that combines marinated chicken breast with a tangy lemon dressing. Paired with fresh greens, cucumbers, and tomatoes, this salad is satisfying and healthy. The chicken provides around 30 grams of protein, making it a great choice for anyone looking to fuel their afternoon while keeping calories in check.

    Barbecue Teriyaki Chicken Bowl

    The Barbecue Teriyaki Chicken Bowl is a hot lunch option that balances sweet and savory flavors. This bowl features grilled chicken with a tangy teriyaki sauce, along with veggies and rice. The dish contains around 24 grams of protein and is filling and flavorful, making it a convenient option for a substantial midday meal.

    Egg White Salad with Spinach

    For a lighter option, Trader Joe’s Egg White Salad with Spinach is an excellent grab-and-go meal. The egg whites provide about 15 grams of protein, and the spinach adds vitamins and minerals without adding too many calories. This salad is a great choice for anyone looking to keep things light but still pack in protein to keep them going through the day.

    Mediterranean Style Salad with Grilled Chicken

    Another excellent salad option is Trader Joe’s Mediterranean-style salad with Grilled Chicken. It features grilled chicken, feta cheese, cucumbers, olives, and quinoa over a bed of greens. This Mediterranean-inspired dish offers around 28 grams of protein and healthy fats from the olives and cheese, making it a tasty and nutritious choice.

    Chicken Tikka Masala

    Trader Joe’s Chicken Tikka Masala is a quick and flavorful lunch option. This Indian-inspired dish combines tender chicken pieces in a rich, spiced tomato sauce with basmati rice. It offers about 21 grams of protein and delivers bold flavors that will keep you satisfied. Plus, it’s easy to heat up for a warm, protein-packed meal on the go.

    Super Spinach Salad

    Trader Joe’s Super Spinach Salad is a great vegetarian option that is rich in protein. This salad features spinach, quinoa, carrots, cranberries, chickpeas, and edamame, with a delicious carrot miso dressing. The chickpeas and quinoa help boost the protein content, offering around 15 grams of protein in a single serving, making it a fiber-rich, filling, and nutritious choice.

    Grilled Balsamic Chicken and Vegetables

    Trader Joe’s Grilled Balsamic Chicken and Vegetables is perfect for a low-carb and high-protein option. It features marinated grilled chicken paired with roasted vegetables, providing about 30 grams of protein. This meal is ready to eat and offers lean protein with lots of veggies to keep you full and energized throughout the day.

    Spicy Shrimp Bowl

    The Spicy Shrimp Bowl is another seafood option that packs in protein. With grilled shrimp, brown rice, and vegetables in a spicy sauce, this bowl offers around 20 grams of protein and is a light but satisfying choice for lunch. It’s perfect for those who want a flavorful, high-protein meal without feeling too heavy.

    Chicken Sausage Breakfast Burrito

    Though traditionally a breakfast item, Trader Joe’s Chicken Sausage Breakfast Burrito is also a great lunch option. This burrito is filled with chicken sausage, scrambled eggs, and potatoes and offers around 21 grams of protein plus carbs to maintain steady energy. It’s a convenient, grab-and-go option that will keep you full well into the afternoon.

    High-protein grab-and-go snacks from Trader Joe’s

    If you’re looking for snacks to pair with your lunch or keep handy for extra fuel throughout the day, Trader Joe’s also has several high-protein options perfect for quick bites.

    RXBAR Protein Bars

    Trader Joe’s carries RXBAR protein bars, an excellent grab-and-go option. Made with simple ingredients like egg whites, almonds, and dates, these bars deliver around 12 grams of protein derived from real ingredients. They’re great to have on hand for a quick energy boost, especially when you need something small but filling.

    Greek Yogurt with Almond Butter

    Trader Joe’s Greek Yogurt with Almond Butter combines creamy, high-protein Greek yogurt with the healthy fats from almond butter. The combination provides a satisfying snack that packs in about 15 grams of protein and is perfect for a mid-morning or afternoon snack.

    Turkey Jerky

    Trader Joe’s Turkey Jerky is a high-protein snack perfect for anyone on the go. With 10 grams of protein per serving, it’s a convenient and flavorful snack that’s also low in fat. The jerky is great for keeping in your bag or desk drawer when you need something quick and satisfying.

    Bottom line

    Trader Joe’s offers a wide range of high-protein grab-and-go lunches and snacks, making it easy to stay fueled throughout the day. From salads and wraps to hearty burritos, these meals provide a convenient way to get your protein fix without sacrificing taste or nutrition. Whether you’re looking for plant-based options or something with a bit of spice, Trader Joe’s has a variety of meals to suit any preference.

  • 12 healthy warming recipes for quick post-work winter meals

    12 healthy warming recipes for quick post-work winter meals

    Winter calls for warm, hearty meals that keep you cozy and healthy! From a simple yet savory lentil soup to a spiced sweet potato stew, these 12 recipes balance comfort with nutrition, giving you the perfect lineup of meals to enjoy on cold days. Packed with wholesome ingredients, each recipe offers a blend of warming spices, protein, and veggies that’ll keep you nourished without spending hours in the kitchen. So, grab your pot, and let’s dive into this lineup of winter must-makes!

    12 delicious and healthy warming recipes for winter

    1. Turmeric chicken and rice casserole

    Calories: 375 | Fat: 9g | Carbs: 45g | Protein: 25g | Sodium: 570mg

    This cozy turmeric chicken and rice casserole combines tender chicken, whole-grain rice, and the golden spice turmeric, known for its antioxidant and anti-inflammatory properties. The turmeric adds warmth and depth of flavor while complementing the savory notes of the chicken and rice. With its one-dish simplicity, this meal is filling without feeling heavy, making it an excellent option for busy weeknights or meal-prepping for the week. Fresh herbs on top, such as parsley or cilantro, enhance the taste and add brightness and nutrients to each serving.

    2. Lemon garlic baked salmon with roasted vegetables

    Calories: 360 | Fat: 15g | Carbs: 25g | Protein: 35g | Sodium: 450mg

    This lemon garlic salmon pairs a zesty marinade with heart-healthy omega-3-rich salmon, providing essential nutrients that support joint health and help fight inflammation. The salmon is roasted to perfection alongside seasonal veggies, which bring fiber and vitamins to round out the dish. Easy to customize with different vegetables, this meal is quick to prepare after a long day on-site and will keep you full without adding excess calories. Sweet potatoes or brown rice make an excellent, nutrient-dense side for extra warmth and satisfaction.

    3. Vegetarian quinoa chili

    Calories: 350 | Fat: 7g | Carbs: 62g | Protein: 13g | Sodium: 580mg

    This hearty vegetarian chili is packed with protein and fiber, thanks to quinoa, beans, and fresh veggies like bell peppers, zucchini, and tomatoes. Quinoa is a complete plant-based protein with a slightly nutty flavor and chewy texture that pairs well with the hearty chili spices, creating a rich and thick base. Easy to make in one pot, this meal is perfect for cold nights (and next-day lunches!), offering a warming and satisfying option that stays light on fats. 

    Pro tip: Try topping it with a dollop of Greek yogurt, chopped cilantro, or sliced avocado for an extra kick of flavor!

    4. Hearty chicken and wild rice soup

    Calories: 290 | Fat: 6g | Carbs: 32g | Protein: 24g | Sodium: 550mg

    This chicken and wild rice soup is loaded with fiber-rich wild rice, which has a nutty taste that complements the tender, shredded chicken. Combined with vegetables like carrots, celery, and onions in a flavorful broth, this soup makes a hearty meal that warms you up from the inside. With lean protein from the chicken and whole grains from the rice, it’s a comforting choice that doesn’t leave you feeling sluggish. It’s also great to make in large batches to enjoy over several days as the flavors deepen over time.

    5. Beef stew with red wine and rosemary

    Calories: 400 | Fat: 13g | Carbs: 35g | Protein: 30g | Sodium: 600mg

    A robust beef stew with red wine, rosemary, and seasonal root vegetables, this dish is rich in flavor and perfect for long, cold winter days. The slow-cooked beef becomes tender and absorbs the earthy notes of rosemary, while the red wine adds a subtle depth. Carrots and potatoes soak up the flavors and add essential vitamins, making each bowl hearty and nutritious. Pair with a slice of whole-grain bread to enjoy the savory broth down to the last drop.

    6. Roasted butternut squash and carrot soup

    Calories: 210 | Fat: 5g | Carbs: 42g | Protein: 3g | Sodium: 390mg

    This smooth and naturally sweet squash and carrot soup combines roasted butternut squash and carrots, providing a creamy texture without heavy cream. A sprinkle of cinnamon or nutmeg gives it a warming touch, making it feel like a cozy winter treat. With beta-carotene-rich squash and carrots, this soup supports immune health, and its low-calorie count makes it a good option for lighter meals. Serve it with crusty bread or a side salad for a balanced, comforting dish.

    Pro tip: Slice up an apple or two to add to the roasting pan for an added sweet boost of fiber and vitamins! 

    7. Ground turkey and vegetable-stuffed bell peppers

    Calories: 310 | Fat: 10g | Carbs: 30g | Protein: 25g | Sodium: 480mg

    Stuffed with seasoned ground turkey, quinoa, and diced vegetables, these stuffed bell peppers make a balanced, filling, and high-protein meal, perfect for fueling people in physical jobs. Turkey provides lean protein, while quinoa adds plant-based protein and fiber. Baked until the peppers are tender, this dish is nutritious yet light, perfect for weekday dinners or meal prep. Plus, the presentation is fun and colorful, adding a pop to your winter meal lineup.

    8. Lemon & herb-roasted chicken thighs

    Calories: 320 | Fat: 16g | Carbs: 5g | Protein: 35g | Sodium: 450mg

    Chicken thighs marinated in lemon juice, olive oil, and fresh herbs like rosemary and thyme turn tender and juicy when roasted. The olive oil adds healthy fats that enhance the flavor, while garlic, rosemary, and thyme bring out comforting, classic winter flavors. This dish pairs well with roasted vegetables or a side of mashed potatoes, providing a hearty and warming meal that’s easy to make.

    9. Kale and white bean soup with garlic

    Calories: 280 | Fat: 7g | Carbs: 42g | Protein: 12g | Sodium: 500mg

    This kale and white bean soup is packed with nutrient-dense kale and creamy white beans, making it a fiber-rich, filling meal. The garlic-infused broth gives it depth, while kale’s antioxidant properties make it a nutritious option for winter wellness. With its light broth base, this soup keeps calories in check and provides a balanced source of carbohydrates, protein, and healthy fats.

    10. Moroccan spiced lentil and chickpea soup

    Calories: 310 | Fat: 10g | Carbs: 45g | Protein: 15g | Sodium: 550mg

    Fragrant spices like cumin, coriander, and paprika lend this Moroccan-inspired lentil and chickpea soup a unique warmth and aroma. Protein-rich lentils and chickpeas make it filling without being heavy, offering fiber and essential nutrients in every bite. This soup is exotic and comforting, perfect for breaking up the monotony of typical winter meals while providing a hearty, plant-based option.

    11. Carrot and ginger soup

    Calories: 190 | Fat: 4g | Carbs: 35g | Protein: 4g | Sodium: 380mg

    This vibrant carrot and ginger soup combines sweet carrots and spicy ginger, creating a delicious and soothing bowl rich in beta-carotene. Ginger brings a bit of warmth, ideal for winter days, and its potential anti-inflammatory effects make it a healthful addition. Light yet satisfying, it’s easy to pair with a hearty sandwich or side salad.

    Pro tip: Grilled cheese croutons are perfect for any hearty soup. Try this recipe and take your soup to a whole new level! 

    12. Turkey and black bean chili

    Calories: 350 | Fat: 8g | Carbs: 45g | Protein: 30g | Sodium: 480mg

    This chili features lean ground turkey and black beans, making it a hearty yet nutritious take on a classic winter favorite. Adding bell peppers, tomatoes, and spices adds depth and more nutrients, while the turkey keeps the dish low in fat but high in protein. This one-pot meal is easy to make, great for leftovers, and perfect for feeding a crowd or stocking up for the week.

    Bottom line

    These recipes give you a satisfying lineup of hearty and nourishing dishes to warm up even the chilliest winter days. From comforting soups and stews to filling proteins and seasonal veggies, each dish is crafted to support your winter wellness and make mealtime (and leftovers) a breeze. 

    For more winter-ready meal ideas, safety tips, and other ways to beat the cold delivered right to your inbox, subscribe to our weekly newsletter!

  • The best breakfast sandwiches to fuel busy mornings on-site

    The best breakfast sandwiches to fuel busy mornings on-site

    Breakfast sandwiches are a staple for many, offering the perfect combination of convenience, nutrition, and deliciousness. Whether you’re grabbing a quick bite on the go or indulging in a gourmet creation at home, a bagel and lox, caprese croissant, or spicy chickpea avocado toast are just some of the sandwiches on our list that maximize taste without sacrificing your health goals.

    UTHH’s top 8 breakfast sandwiches

    Bagel and lox

    A true classic, the bagel and lox sandwich is a beloved favorite, especially in Jewish cuisine. The combination of soft, chewy bagels and thinly sliced lox creates a delightful balance of textures, while fresh dill, scallions, and capers add a savory, herbaceous punch. Opting for a schmear of cream cheese, tofu spread, or even whitefish salad amps up the flavor while contributing a bit of protein and healthy fats. It’s also easy to make, generally taking less than ten minutes. Plus, with nutrient-rich ingredients like tomatoes, cucumbers, and red onions, this sandwich is as nutritious as it is delicious.

    Caprese croissant

    The Caprese croissant is the perfect combination of savory and fresh for those who enjoy Mediterranean flavors. This sandwich is stuffed with creamy mozzarella, tangy pesto, cherry tomatoes, and arugula, all tucked inside a flaky croissant. Not only is it delicious, but the fresh vegetables also offer a great balance of healthy fats, fiber, and antioxidants. It takes just 15 minutes to prepare and bake, making it an ideal quick, nutritious breakfast option.

    Breakfast burrito

    Breakfast burritos are versatile, flavorful, and freezer-friendly, perfect for meal-prepping or busy mornings. Filled with fluffy scrambled eggs, sautéed mushrooms, ham, and melty cheese, these burritos are customizable for any preference. Whether you add extra veggies or switch up the protein, they provide a great balance of carbs and protein to energize you throughout the morning. Best of all, this recipe makes four to five burritos in only 30 minutes, allowing you to meal prep for the week.

    Croque Madame

    A French classic, the Croque Madame elevates the traditional ham and cheese sandwich with a rich, creamy Mornay sauce and topped with a perfectly fried egg. Gruyère cheese and Dijon mustard add bold flavors, while the runny yolk creates a luxurious texture that complements the crispy bread. With a balance of protein, healthy fats, and comforting flavors, this sandwich is perfect for a hearty breakfast—but probably one best left for the weekends.

    PB & J waffle sandwich

    For a nostalgic twist on the classic peanut butter and jelly, this peanut butter and berries waffle sandwich offers a mix of textures and flavors. Using whole-wheat freezer waffles as the base, paired with natural peanut butter and fresh berries, it provides a boost of protein, fiber, and antioxidants. Ready in just five minutes, this sandwich is a fun and healthy option for any morning.

    Pro tip: If you’re not a fan of store-bought waffles, it’s easy to make your own and freeze leftovers for a quick and simple breakfast on the go.

    Monte Cristo

    The Monte Cristo is the ultimate fusion of sweet and savory. It combines ham, turkey, and cheese in a sandwich dipped in egg batter and cooked like French toast. Topped with powdered sugar and served with raspberry jam, it’s a delightful mix of flavors. While it may not be the healthiest option on the list, it’s always good to enjoy an indulgent meal once in a while.

    Mexican molletes

    If you’re looking for a unique twist on breakfast, Mexican Molletes are unmatched. This dish combines crispy bolillo rolls with hearty refried beans, melted cheese, and fresh pico de gallo for a flavor explosion. The savory combination perfectly balances protein, fiber, and authentic Mexican flair. Ready in just 25 minutes, they’re a great way to shake up your usual meal.

    Spicy chickpea avocado toast

    For a breakfast packed with plant-based goodness, spicy chickpea avocado toast offers the perfect balance of flavors and nutrients. Creamy avocado, tangy lemon juice, and spiced chickpeas come together on crispy sourdough, creating a meal full of healthy fats, protein, and fiber. It’s a great way to kick-start your day with bold flavors.

    Final thoughts

    From classic bagels to spicy chickpea toast, these breakfast sandwiches offer something for everyone, whether you’re after comfort or something fresh and bold. Each sandwich brings unique health benefits and flavors to the table, helping you start your day on the right note. Try them all and see which one becomes your new favorite go-to breakfast. 

    For more delicious ideas and wellness tips, follow us on LinkedIn and subscribe to our weekly newsletter.

  • The 25 best slow cooker meals for a quick and easy worknight dinner

    The 25 best slow cooker meals for a quick and easy worknight dinner

    After working all day, the last thing most of us want to do when we get home is cook supper. We’re tired, hungry, and even a tad grumpy, so we need dinner ASAP! Crockpot (or slow cooker) meals are one of the simplest ways to have nutritious meals ready when you are—walk in the door to the tantalizing smells of a home-cooked meal ready to chow down on. From creamy slow cooker Tuscan Chicken to savory slow cooker Beef and Broccoli, these Crockpot recipes make dinner prep a breeze.

    25 best Crockpot meals for a quick and easy dinner

    1. Crock Pot Tuscan Chicken

    This slow-cooker Tuscan Chicken from Easy Family Recipes combines juicy chicken breasts with a creamy, garlicky sauce filled with spinach and sun-dried tomatoes. The flavors meld beautifully in the crockpot, creating a dish that’s rich and satisfying but doesn’t compromise your health goals. It’s perfect over a bed of pasta or rice, and the leftovers are even better.

    2. Shrimp and Crab Bisque

    The Slow Cooker Shrimp and Crab Bisque from Yes to Yolks is a luxurious seafood dish that’s surprisingly easy to prepare. Rich with flavors of the sea, this creamy bisque is perfect for a special dinner or an elegant weeknight meal.

    3. Crockpot Honey Garlic Pork

    This Crockpot Honey Garlic Pork from The Recipe Rebel is the perfect blend of sweet and savory. The pork is perfectly cooked in a honey garlic sauce, making it tender and flavorful. It’s an easy dinner option that pairs well with steamed vegetables or mashed potatoes and makes for a delicious and easy next-day lunch sandwich.

    4. Vegetarian Chili

    Try Slow Cooker Vegetarian Chili from Well Plated for a hearty and flavorful meat-free option. This chili is packed with beans, vegetables, and spices, making it a satisfying and protein-rich meal perfect for any night of the week.

    5. Beef and Broccoli

    The Recipe Critic’s Slow Cooker Beef and Broccoli brings a takeout favorite to your dinner table. The beef is cooked until tender, and the broccoli is added at the end to keep it crisp. Paired with your favorite rice, this meal is an easy choice.

    Pro tip: This recipe is that good and holds up well in the fridge. Double the recipe and take it for lunch the next day!

    6. Chicken Enchilada Soup

    If you’re craving something hearty, Gimme Some Oven’s Crockpot Chicken Enchilada Soup is a must-try, especially if you’ve been out in the cold all day. Loaded with chicken, beans, and enchilada flavors, this soup is comforting, easy to prepare, and packed with nutrients to re-fuel you after a tough day on site.

    7. Korean Beef Tacos

    Switch up your taco night with Slow Cooker Korean Beef Tacos. Slow-cooked beef in a sweet and spicy sauce brings a fusion twist that’s sure to impress. The Korean beef, caramelized kimchi, and Sriracha mayo are tucked into a warm flour tortilla. Or, throw it on top of some rice for a gluten-free option.

    8. Crockpot Butternut Squash Soup

    The Crockpot Butternut Squash Soup from Well Plated by Erin is a creamy, comforting, naturally sweet, and flavorful dish. Made with simple ingredients like butternut squash, carrots, and warm spices, it’s ideal for cozy fall or winter dinners. It’s also a great option for next-day lunch if you have a portable thermos.

    9. White Chicken Chili

    Warm up with this Crockpot White Chicken Chili from Spend With Pennies. This creamy chili is packed with chicken, beans, and a hint of spice, offering a comforting and satisfying dinner option. Serve it with your favorite dinner rolls for a satisfying supper.

    10. Slow Cooker Bolognese Sauce

    For a rich, meaty sauce that pairs perfectly with pasta, try Spend With Pennies’ Slow Cooker Bolognese Sauce. Slow cooking brings out the depth of flavor in this classic Italian dish, making it a family favorite. If you’re not a fan of beef or trying to cut back on calories, try swapping the beef for turkey. 

    11. Crockpot Buffalo Chicken

    Looking for something with a bit of kick? Chelsea’s Messy Apron’s Crockpot Buffalo Chicken Chili combines the spice of shredded buffalo chicken with the heartiness of traditional chili, complete with beans for some added protein. Plus, leftovers make a great (and filling) lunch for the next day!

    12. Seafood Stew

    Try the Crockpot Seafood Stew from Slow Cooker Gourmet for a comforting, hearty, and protein-packed dinner to nourish and fuel you after a long day on the job site. This stew combines a variety of seafood, including shrimp and fish, with vegetables in a flavorful broth, making it a satisfying meal on its own or served over rice.

    13. Slow Cooker Chicken Fajitas

    For a quick and healthy dinner, Cooking Classy’s Slow Cooker Chicken Fajitas are a great choice. The chicken, peppers, and onions are cooked with spices, resulting in a flavorful filling for your tortillas. Top them with your favorite fajita toppings like shredded cheese, chopped lettuce, tomatoes, salsa, and/or sour cream.

    Pro tip: Double the recipe and save half for meal prep over the week! Fajitas are an easy, portable, and protein-packed lunch that will keep you nourished throughout your shift.

    14. Crockpot Potato Soup

    Indulge in creamy comfort with Crockpot Potato Soup from Family Fresh Meals. This soup— loaded with potatoes, bacon, and cheese—is the ultimate comfort food for chilly nights after a long shift. Serve it with some thick, crusty bread, or make grilled cheese sandwiches to dip in the soup.

    15. Chicken Marsala

    Le Creme de la Crumb’s Slow Cooker Chicken Marsala brings the flavors of an Italian classic to your dinner table without all the prep and cook time. The chicken is cooked to perfection in a creamy mushroom Marsala wine sauce. It is delicious served over a bed of pasta, but rice is also an excellent option for a gluten-free alternative.

    16. Salmon with Lemon and Dill

    Slow Cooker Salmon with Lemon and Dill from Delish is a light and healthy option that’s full of bright, fresh flavors—and loaded with heart-healthy omega-3 fatty acids. The salmon cooks gently in the crockpot, ensuring it stays tender and moist, while the lemon and dill add a delicious zing.

    17. Crockpot Teriyaki Chicken

    Enjoy a sweet and savory meal with The Recipe Critic’s Crockpot Teriyaki Chicken. The homemade teriyaki sauce slowly cooks with chicken, making it an easy and tasty dish to serve over rice. It’s also great to pop in your portable Crock Pot for the next day’s lunch.

    18. Pulled Pork

    Bon Appétit’s Slow Cooker BBQ Pulled Pork is a versatile dish that’s great for sandwiches, tacos, or on its own. The pork is slow-cooked to perfection, ensuring it’s tender and flavorful. Our favorite way to enjoy this dish is to serve it on hamburger buns topped with crunchy coleslaw.

    Pro tip: Make two extra sandwiches for lunch the next day!

    19. Spinach Artichoke Chicken

    If you love spinach artichoke dip, you’ll enjoy The Lazy Slow Cooker’s Crockpot Spinach Artichoke Chicken. This dish combines the classic creamy dip flavors with tender chicken for a punch of protein and is served over pasta for a satisfying meal. Rice or quinoa would also work as a suitable gluten-free alternative.

    20. Jambalaya

    Bring a taste of the South to your home with Taste of Home’s Slow Cooker Jambalaya. Packed with sausage, chicken, shrimp, and rice, this dish is bursting with bold Cajun flavors. With all the different ingredients, this recipe is a meal on its own!

    21. Crockpot French Onion Soup

    Spend With Pennies’ Crockpot French Onion Soup offers a rich, savory broth topped with melted cheese and bread. It’s a classic French dish made even easier with a slow cooker—the perfect dinner after a chilly day on the site.

    22. Crockpot Sweet and Sour Meatballs

    Try The Seasoned Mom’s Crockpot Sweet and Sour Meatballs for a dish that pleases everyone. The meatballs are cooked in a tangy, sweet and sour sauce, making them a hit over rice or noodles. They’re delicious and fresh, but the flavor intensifies the next day!

    23. Slow Cooker Beef Bourguignon

    Enjoy a gourmet meal with minimal effort using Dinner at the Zoo’s Slow Cooker Beef Bourguignon. This hearty stew features tender beef, vegetables, and red wine, perfect for a special dinner or a weekend family feast.

    24. Crockpot Stuffed Peppers

    Delish’s Crockpot Stuffed Peppers are a fun and flavorful dinner option high in protein and nutrients. The peppers are stuffed with a delicious mixture of ground beef, rice, and spices and slow-cooked to perfection. These amazing peppers make the perfect meal all on their own.

    25. Slow Cooker Lentil Soup

    I Heart Vegetables’ Slow Cooker Lentil Soup is a nutritious, filling meal that’s easy to prepare. This soup is packed with vegetables and lentils, perfect for a light, healthy, plant-based dinner. Serve it with dinner rolls or a French baguette for some added bulk. This is also a great option to take to work in a thermos to keep you satiated through your shift.

    Why we love slow cooker meals

    Slow cooker meals simplify dinner prep, letting you enjoy a delicious home-cooked meal with minimal effort. By prepping ingredients in the morning or even the night before, you can come home to a ready-to-eat dish. Slow cooking enhances the flavors, making even the simplest ingredients taste amazing. 

    For added convenience, consider batch-prepping ingredients and storing them in freezer bags for easy thawing and cooking. This makes the morning prep quicker and easier. 

    Portable crockpots are also great for reheating meals on the go, especially during cold weather. Consider bringing a portable crockpot to work with you, especially on those chilly winter months, and warm up a hearty soup or stew.

  • Top anti-inflammatory foods every building professional should know to combat chronic inflammation

    Top anti-inflammatory foods every building professional should know to combat chronic inflammation

    Inflammation is a natural process that helps the body heal from injury or infection. However, when it becomes chronic, inflammation can lead to serious health issues such as heart disease, diabetes, and arthritis. Diet is a major factor in managing inflammation; certain foods can help reduce inflammation while others can worsen it. Anti-inflammatory foods like berries, dark leafy greens, and dark chocolate are rich in nutrients that help fight systemic inflammation.

    Top 10 anti-inflammatory foods

    1. Berries

    Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants, particularly anthocyanins, known for their anti-inflammatory properties. These compounds help reduce inflammation and lower the risk of heart disease and certain cancers.

    How to get more: Add them to smoothies, oatmeal, or eat them as a snack.

    2. Dark, leafy green vegetables

    Vegetables like spinach, kale, and Swiss chard are rich in antioxidants, vitamins, and minerals, including vitamin C, which helps combat inflammation. They are also high in fiber, which supports gut health and reduces inflammation in the digestive tract.

    How to get more: Use them in salads, stir-fries, or add them to smoothies for an extra nutrient boost.

    3. Spices (ginger, turmeric, etc.)

    Certain spices, especially ginger and turmeric, are powerful anti-inflammatory foods with potent anti-inflammatory effects. Turmeric contains curcumin, which has been shown to significantly reduce inflammation, while ginger helps to inhibit the production of inflammatory markers in the body.

    How to get more: Add fresh ginger to tea, smoothies, or stir-fries, and use turmeric in curries, soups, or as a seasoning for roasted vegetables.

    4. Fatty fish

    Cold-water fatty fish like salmon, mackerel, anchovies, and sardines are excellent sources of anti-inflammatory omega-3 fatty acids. Omega-3s help to reduce levels of pro-inflammatory proteins and lower the risk of heart disease and other inflammation-related conditions.

    How to get more: Grill or bake fatty fish for dinner, or add canned sardines or salmon to salads and sandwiches.

    5. Avocados

    Avocados are rich in heart-healthy monounsaturated fats, fiber, and antioxidants, all of which help fight inflammation. They contain compounds like carotenoids and tocopherols, which are associated with a reduced risk of cancer and other inflammatory conditions.

    How to get more: Spread avocado on toast, add it to salads or smoothies, or enjoy it alone with seasoning as a healthy snack.

    6. Broccoli

    Broccoli, along with other cruciferous vegetables like Brussels sprouts and kale, is a potent anti-inflammatory food. It contains sulforaphane, an antioxidant that helps reduce inflammation by lowering cytokines and NF-kB, molecules that drive inflammation in the body.

    How to get more: Steam or roast broccoli as a side dish, add it to stir-fries, or blend it into soups for a nutrient-dense meal.

    7. Green tea

    Green tea is loaded with antioxidants, particularly epigallocatechin-3-gallate (EGCG), which has strong anti-inflammatory properties. Research suggests that EGCG can help reduce cellular inflammation and protect against diseases such as heart disease, cancer, and Alzheimer’s.

    How to get more: Enjoy a cup of green tea daily, or use matcha powder in smoothies for a concentrated antioxidant boost.

    8. Mushrooms

    Mushrooms, especially shiitake and portobello, are rich in phenols and antioxidants, offering significant anti-inflammatory benefits. Their compounds help protect against cell damage and support immune function.

    How to get more: Add mushrooms to soups and pasta or roast them as a side dish.

    9. Grapes

    Grapes, particularly red and purple varieties, are packed with anthocyanins and resveratrol, antioxidants that help fight inflammation. Research shows that resveratrol can protect against inflammatory diseases like heart disease and diabetes.

    How to get more: Eat grapes as a snack, add them to salads, or enjoy a glass of red wine in moderation.

    10. Dark chocolate

    Dark chocolate is a delicious treat with powerful anti-inflammatory effects, thanks to its high content of flavanols. These compounds improve blood vessel function and reduce inflammation, potentially lowering the risk of heart disease and diabetes.

    How to get more: Choose dark chocolate with at least 70% cocoa content and enjoy it as an occasional treat, or add cocoa powder to smoothies and desserts.

    The problem with inflammation

    Inflammation is a natural response of the immune system to injury or infection. It helps the body heal and fight off harmful agents. However, the problem arises when inflammation becomes chronic. Unlike acute inflammation, which resolves quickly, chronic inflammation can persist for months or years. This prolonged state of inflammation is linked to a range of serious health issues, including heart disease, diabetes, cancer, and autoimmune disorders. Chronic inflammation can damage healthy cells, tissues, and organs, potentially leading to long-term harm and increased disease risk.

    What contributes to inflammation?

    Several internal and external factors contribute to chronic inflammation. Lifestyle choices, environmental irritants, and untreated health conditions can all lead to persistent inflammation in the body. When these irritants remain over time, the immune system stays in a constant state of alert, which can cause long-term harm and increase the risk of diseases like diabetes, heart disease, and cancer. Here are some of the key contributors:

    • Irritants (air pollution, chemicals, etc.): Exposure to air pollution, industrial chemicals, and toxins can trigger the immune system. This is especially common in the construction industry. Over time, these irritants cause oxidative stress, promoting chronic inflammation and leading to conditions like respiratory diseases​.
    • Diet: A diet high in processed foods, refined sugars, and unhealthy fats can lead to inflammation. Ultra-processed foods promote the release of pro-inflammatory markers in the body, damaging gut health and increasing the risk of heart disease and metabolic disorders​.
    • Smoking and alcohol: Smoking introduces toxins that directly inflame the lungs, leading to chronic respiratory conditions. Excessive alcohol consumption also damages the liver and triggers inflammatory responses throughout the body​.
    • Illness (pathogens, bacteria, etc.): Chronic infections, or untreated acute infections, can lead to a sustained immune response. In some cases, persistent inflammation from bacterial or viral infections can cause tissue damage and long-term health issues​.
    • Untreated acute inflammation: If acute inflammation (such as from an injury or infection) isn’t resolved, it can turn into chronic inflammation. This ongoing immune response continues to attack the body’s tissues, leading to further damage​.
    • Stress: Chronic stress triggers the release of inflammatory chemicals and hormones, which can affect nearly every system in the body and increase the risk of conditions like high blood pressure and high cholesterol​.
    • Age: The immune system becomes less efficient at resolving inflammation as we age. This leads to a higher likelihood of chronic inflammation, contributing to age-related diseases such as arthritis and Alzheimer’s disease​.

    Inflammatory foods to avoid

    While some foods are known to reduce inflammation, many common foods can trigger or worsen it, especially when consumed regularly. Diets high in processed ingredients, added sugars, and unhealthy fats contribute significantly to chronic inflammation, which in turn raises the risk of diseases like heart disease, diabetes, and even some cancers. Here are some of the biggest inflammatory offenders:

    • Ultra-processed foods (microwave meals, sugary cereals, packaged snacks): These foods often contain artificial additives, unhealthy fats, and high levels of sugar, which promote inflammation and negatively affect the gut microbiome.
    • Refined carbohydrates (white bread, pasta, pastries): Foods made from refined flour spike blood sugar levels quickly, triggering an inflammatory response and contributing to insulin resistance over time.
    • Processed meats (bacon, sausages, hot dogs): These meats are high in preservatives and saturated fats, which raise inflammatory markers such as CRP and IL-6 in the body.
    • Trans fats (margarine, store-bought cookies, fried foods): Trans fats increase inflammation by boosting the production of pro-inflammatory cytokines and have been linked to a higher risk of heart disease and diabetes.
    • Sugary beverages (soda, energy drinks): Drinks high in added sugar cause insulin spikes and inflammation. Overconsumption of sugary drinks is also linked to obesity, a condition that itself drives chronic inflammation.
    • Vegetable and seed oils high in omega-6 fatty acids (corn oil, soybean oil): While omega-6 fats are essential in moderation, an imbalance between omega-6 and omega-3 fats can promote inflammation. Diets overly reliant on these oils are associated with a higher risk of chronic inflammatory diseases.
    • Excessive alcohol consumption: Regular alcohol intake can trigger inflammation, especially in the liver, and contribute to diseases like alcoholic liver disease and rheumatoid arthritis.

    Reducing or eliminating inflammatory foods from your diet can help lower your body’s inflammatory response and reduce the risk of inflammation-related diseases.

    Bottom line

    Managing inflammation through diet is crucial to preventing chronic diseases like heart disease, diabetes, and certain cancers. By incorporating anti-inflammatory foods such as berries, leafy greens, fatty fish, and spices into your daily meals, you can help reduce inflammation naturally. 

    At the same time, avoiding ultra-processed foods, refined carbohydrates, and sugary drinks is essential, all of which contribute to chronic inflammation. Making small and consistent changes in your diet can, in turn, lead to long-term health benefits and keep chronic inflammation in check.