Under the Hard Hat

Tag: Nutrition

  • Healthy gut, healthy body: Top foods to support good gut health for building professionals

    Healthy gut, healthy body: Top foods to support good gut health for building professionals

    If you’re looking to improve your gut health, making the right dietary choices is key. Certain foods are known to nourish the gut by promoting the growth of good bacteria and supporting digestion. Some of the best foods for gut health include sauerkraut, kefir, tempeh, bone broth, and garlic, all of which can have a significant impact on your digestive system and overall well-being.

    Why gut health matters

    Gut health plays a much bigger role in your body than just supporting digestion. A healthy gut can positively affect cognitive function, mood, sleep, and energy levels. The gut contains trillions of bacteria, which interact with your body in ways that influence many aspects of your health. 

    For example, serotonin, a critical neurotransmitter that affects mood, is primarily produced in the gut. Studies have also shown that an imbalance in gut bacteria is linked to conditions like anxiety and depression.

    Additionally, a healthy gut is critical for proper immune function. The gut lining acts as a barrier, preventing harmful bacteria and toxins from entering the bloodstream. When this barrier is compromised due to poor diet or inflammation, it can lead to various health issues, including autoimmune diseases and chronic inflammation. Proper gut health can improve digestion, help you absorb nutrients more efficiently, and even contribute to better weight management.

    Top foods for a healthy gut

    1. Sauerkraut and kimchi

    Fermented foods like sauerkraut and kimchi are excellent sources of probiotics, which are beneficial bacteria that support gut health. Sauerkraut, made from fermented cabbage, is especially helpful in promoting the growth of good bacteria in the gut. For the best results, choose raw, unpasteurized sauerkraut, like Wildbrine, which retains all the live cultures necessary for gut health. 

    Kimchi, a Korean fermented dish, offers similar benefits and adds a spicy kick to your meals.

    Pro tip: To maximize the health benefits, try your hand at fermentation! Both are relatively simple and inexpensive to make using common household ingredients. 

    2. Kefir and yogurt

    Ygurt and kefir ogurt are probiotic-rich dairy products that contain live cultures. Kefir, a fermented milk drink, has a broader range of probiotics than yogurt, making it particularly beneficial for improving gut flora. 

    Yogurt, especially those labeled with live and active cultures, is also a great option for maintaining a balanced gut. Choose unsweetened, plain, full-fat versions to avoid added sugars and artificial ingredients, which can harm gut bacteria.

    3. Tempeh

    Tempeh is a fermented soy product that provides probiotics and is a high-protein plant-based option. It is a great food for vegetarians and vegans looking to boost their gut health, and it contains beneficial bacteria that contribute to a healthy gut microbiome and promote better digestion.

    4. Bone broth

    Bone broth is rich in collagen, gelatin, glycine, and glutamine, all of which help heal and protect the gut lining. These compounds can reduce gut permeability and improve overall digestion, which is beneficial for avoiding a myriad of gut-related conditions. Regularly consuming bone broth can support the gut’s ability to absorb nutrients and maintain a strong barrier against toxins.

    Pro tip: Home-made bone broth is significantly more nutrient-dense than anything you’ll find in the store—and it’s super simple (and cheap) to make with just a few ingredients. You’ll want to use chicken or beef since vegetable broths won’t contain the same nutrients. 

    5. Garlic

    Garlic is a natural prebiotic, which means it provides food for the probiotics in your gut. Adding garlic to your diet can boost gut health while offering antimicrobial properties to help fight off harmful bacteria.

    What to look for in gut-health foods

    When shopping for gut-friendly foods, look for those rich in probiotics or prebiotics. But what is the difference between those two things? Probiotics are live bacteria that can help restore the natural balance of your gut, while prebiotics are types of fiber that feed these beneficial bacteria. Let’s take a closer look at these two types of food that are key in promoting a healthy gut.

    Probiotics

    Probiotic foods are essential for replenishing beneficial bacteria in the gut, which helps maintain a balanced microbiome. Consuming these regularly can promote better digestion, boost immune function, and even improve mental health. Here’s a closer look at five of the top probiotic foods and how to incorporate them into your diet:

    Sauerkraut  

    Sauerkraut is packed with probiotics. Its fermentation process encourages the growth of beneficial bacteria that improve digestion and help fight harmful microbes in the gut. You can add sauerkraut to salads, sandwiches, or serve it as a tangy side dish. Just be sure to choose raw, unpasteurized sauerkraut to retain the live cultures.

    Kefir

    Kefir is a fermented milk drink that contains a wide variety of probiotics, making it especially effective at promoting gut health. It’s also rich in calcium and protein. Drink kefir on its own, add it to smoothies, or use it as a base for salad dressings. Choose plain kefir with no added sugar for the most health benefits.

    Kimchi

    Kimchi is a spicy fermented vegetable dish from Korea, usually made with cabbage, radishes, and seasonings like garlic and ginger. Like sauerkraut, it contains live cultures that support gut health. Kimchi is versatile—use it in rice bowls, as a topping for tacos, or simply as a side dish. The bold flavors make it a great complement to a variety of meals.

    Yogurt

    Yogurt is a popular probiotic food made by fermenting milk. Look for yogurt that contains live and active cultures, as these provide the most benefit for gut health. The probiotics in yogurt can help regulate digestion and reduce symptoms of bloating and constipation. Incorporate plain, unsweetened yogurt into smoothies, parfaits, or as a base for dips and sauces.

    Tempeh

    Tempeh is rich in probiotics and high in plant-based protein. The fermentation process makes it easier to digest and supports a healthy gut microbiome. Use tempeh in stir-fries, sandwiches, or salads as a meat substitute. Its firm texture and nutty flavor make it a versatile addition to savory dishes.

    Prebiotics

    Prebiotic foods act as food for probiotics, helping them thrive in the gut. These non-digestible fibers are crucial for maintaining a healthy gut environment. Here are five prebiotic-rich foods and ways to incorporate them into your meals:

    Garlic

    Garlic contains inulin, a type of prebiotic fiber that nourishes good bacteria in the gut. It also has natural antibacterial properties, making it a powerful ally for gut health. Use garlic in nearly any savory dish, from pasta sauces to stir-fries, to boost flavor while feeding your gut’s beneficial bacteria.

    Onions

    Like garlic, onions are rich in inulin, which helps feed the probiotics in your gut. Onions also contain quercetin, an antioxidant that reduces inflammation. Use onions in soups, salads, roasted vegetables, or as a base for sauces. They are incredibly versatile and add depth to most recipes.

    Bananas 

    Bananas are a great source of resistant starch, a type of fiber that acts as a prebiotic. They are also gentle on the stomach and can soothe digestive issues like heartburn and bloating. Eat bananas as a snack, blend them into smoothies, or slice them on oatmeal for a prebiotic boost.

    Asparagus

    Asparagus is another fiber-rich vegetable with prebiotic properties. It encourages the growth of beneficial bacteria and supports digestive health. Roast or steam asparagus as a side dish, or add it to stir-fries, salads, or pasta dishes to easily incorporate it into your diet.

    Chicory root

    Chicory root is one of the richest sources of inulin, making it a powerful prebiotic. It’s often used as a coffee substitute due to its slightly bitter taste. You can brew chicory root as a tea or coffee alternative or look for it in prebiotic supplements. It’s also found in some fiber-rich bars and snacks.

    Foods to avoid for good gut health

    While eating gut-friendly foods is essential, limiting certain foods that can harm your gut is just as important. Processed foods high in added sugars, refined grains, and unhealthy fats (like industrial seed oils) can increase gut permeability and cause inflammation. 

    These foods alter the balance of gut bacteria, often leading to digestive problems, chronic inflammation, and even weight gain. Limiting or avoiding sugary snacks, fried foods, and processed oils can help keep your gut balanced and healthy.

    Bottom line

    Taking care of your gut starts with the right food choices. Incorporating probiotic-rich foods like sauerkraut, kefir, kimchi, yogurt, and tempeh into your diet can boost beneficial bacteria and support digestion. At the same time, prebiotics like garlic, onions, bananas, asparagus, and chicory root will feed those probiotics, helping them thrive in your gut. 

    Reducing processed foods, sugars, and unhealthy fats will also prevent gut imbalances and improve overall well-being. Whether through a tangy bite of kimchi or a warming cup of bone broth, nourishing your gut can have lasting benefits for your health.

  • 6 egg-cellent nutrient-rich breakfasts for construction workers

    6 egg-cellent nutrient-rich breakfasts for construction workers

    There’s a reason eggs are a favorite breakfast food for millions: they’re convenient, easy to make, and nutritionally dense. If you’re stuck for ideas beyond the standard sunny-side-up, these recipes will inspire you to start your day with delicious egg-based meals like frittatas, shakshuka, and migas.

    Eggs are one of the healthiest foods you can eat

    Eggs are incredibly nutritious, leading some to call them nature’s multivitamin. A single egg contains 6 grams of complete protein, 50 grams of vitamin D, and 66 grams of potassium. 

    Each egg also contains 169 mg of choline (30% of your recommended daily value), essential to mood, memory, liver function, and metabolism. In addition, eggs contain 29 mcg grams of lutein, which helps prevent macular degeneration and blindness as you age.

    Many calorie-conscious individuals try to get the benefits of eggs with fewer calories by eating just the whites. The yolk is an essential part of the egg, containing 40% of the protein and most of the nutrients. Egg whites contain a few B vitamins, but the yolk packs most of the nutritional punch.

    It’s also worth noting that despite common misconceptions, eating eggs every day does not cause elevated cholesterol levels. Recent studies show that eggs may prevent heart disease and improve cholesterol by reducing bad cholesterol (low-density lipoprotein, or LDL) and raising good cholesterol (high-density lipoprotein, or HDL). 

    If you’re ready to say sayonara to egg whites and embrace the whole egg, here are some nutrient-packed delicious egg breakfasts you’ll want to try.

    6 egg breakfasts you’ll love

    Shakshuka

    This spicy dish features eggs cooked in a rich sauce of tomatoes, garlic, onions, peppers, and fragrant spices. Shakshuka originated in Tunisia and has been adapted in many ways, but this recipe is a classic. In under 20 minutes of cooking time, you’ll have a hearty, filling, nutritious meal. 

    Although not on-the-go-friendly, this dish is perfect for a relaxing breakfast or brunch.

    Why we love it: Eggs are often pigeonholed as breakfast food, but this dish can be eaten for breakfast, lunch, and dinner. Shakshuka is a different way to eat eggs; the flavorful spices and savory sauce complement them perfectly. 

    Bacon and egg cups

    Granted, this isn’t the quickest egg recipe, but these bacon and egg cups are 100% worth it. Starting with bacon, potato slices, and peppers baked inside a muffin dish, you crack an egg into each little bacon cup, cook them until firm, and then garnish with chives (and hot sauce, if you like it spicy). 

    Why we love it: A full traditional breakfast served in adorably tiny, bite-sized portions—what’s not to love?! These bacon and egg cups are a great on-the-go breakfast you can make ahead of time, and they also fit into the Whole30 meal plan.

    Pro tip: Double the recipe and freeze the rest for when you’re in a pinch for time or forgot to make breakfast.

    Scallion fried eggs

    To make these umami-rich scallion fried eggs, eggs and scallions are gently fried in sesame sauce before being topped with sesame seeds and soy sauce and served over rice. 

    Why we love it: This Asian-inspired dish is simple enough for a savory breakfast and comes together in minutes, using ingredients you probably already have in your fridge. We love introducing different flavors into standard breakfast classics like fried eggs.  

    Spring frittata

    A frittata is like a quiche without the crust. This spring frittata combines fresh flavors of leek, asparagus, spinach, potatoes, and goat cheese with eggs, baking it to create a scrumptious breakfast packed with protein and nutrients.

    Why we love it: Fritattas are simple to make and a perfect, fancy-looking addition to a brunch table. This recipe packs an incredible 19 g of protein and only 315 calories per serving, making it one of our favorite egg breakfasts.

    Migas

    This traditional Mexican breakfast combines chopped tortillas, onions, jalapenos, tomatoes, eggs, and spices to make a delicious, filling breakfast. Migas is ready in minutes and uses just one skillet to cook—plus, this breakfast covers most of your nutritional bases.

    Why we love it: Migas is one of those recipes you learn once and can customize however you like—swap out different vegetables, add cheese, or even sprinkle in a little bacon or ham. Endless variations and a kick of spice make migas an instant classic.

    Homemade egg McMuffin

    This simple recipe for homemade egg McMuffins includes fried eggs, crispy Canadian bacon, and cheddar cheese slices served inside crisp English muffins. Choose whole-wheat English muffins for some extra fiber, and you’ll have the perfect breakfast to eat on the go.

    Why we love it: This homemade version is the perfect solution when you love the drive-thru favorite but want to cut down on the cost (and the calories). You can even make a batch ahead of time and freeze them for up to three months, then heat and eat them as needed. It’s the ultimate convenience in egg breakfasts.

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

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

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

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

    1. Classic chicken noodle soup

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

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

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

    2. Vegan butternut squash soup

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

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

    3. Beef and barley soup

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

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

    4. Lentil soup with vegetables

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

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

    5. Creamy tomato basil soup

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

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

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

    6. Spicy black bean soup

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

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

    7. Chicken and wild rice soup

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

    8. Minestrone soup

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

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

    9. Roasted cauliflower soup

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

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

    10. French onion soup

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

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

    11. Creamy potato leek soup

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

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

    12. Tuscan white bean soup

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

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

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

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  • Meal prep basics for construction workers

    Meal prep basics for construction workers

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

    The basics of meal prep

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

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

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

    The alternative: Meal prep.

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

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

    Meal prepping is as simple as:

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

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

    Meal prep options

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

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

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

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

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

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

    How to meal prep

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

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

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

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

    What do you need?

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

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

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

    Meal prep ideas

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

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

    Breakfast

    Lunch

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

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

    7 Steps for successful meal prep

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

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

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

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

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

    The simplest recipe for the perfect smoothie or protein shake

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

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

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

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

    1. Green power smoothie

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

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

    2. Berry blast protein shake

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

    3. Tropical mango smoothie

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

    4. Peanut butter banana smoothie

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

    5. Chocolate avocado smoothie

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

    6. Citrus sunshine shake

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

    7. Superfood berry green smoothie

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

    8. Vanilla almond protein smoothie

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

    9. Strawberry banana smoothie

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

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

    10. Mocha protein shake

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

    Pro smoothie tips:

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

    Convenience in a cup

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

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

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

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

  • Unlocking gut health for contractors: From mood to immunity

    Unlocking gut health for contractors: From mood to immunity

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

    The gut and brain work in harmony

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

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

    Gut microbes affect health outcomes

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

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

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

    Diet is critical for gut health

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

    1. Increase plant-based foods

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

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

    2. Supplement with probiotics and prebiotics

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

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

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

    3. More color, more variety

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

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

    4. Minimize sweets and sugar

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

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

    It’s not all about diet

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

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

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

    Bottom line

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

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

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

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

    The basics of magnesium

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

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

    Common forms of magnesium

    Magnesium citrate

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

    Magnesium L-threonate

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

    Magnesium oxide

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

    Magnesium taurate

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

    Magnesium glycinate

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

    Magnesium malate

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

    Magnesium chloride

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

    Magnesium sulfate

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

    Magnesium’s role in the body

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

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

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

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

    What can magnesium help with?

    Sleep

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

    Restless legs

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

    Muscle relaxation

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

    Mood

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

    Inflammation

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

    Magnesium and diet

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

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

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

    Are you getting enough magnesium?

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

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

    How much magnesium is enough?

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

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

    Magnesium is a must

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

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

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

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

    Quick look

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

    What are energy drinks?

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

    Why (most) energy drinks are a problem

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

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

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

    Caffeine

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

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

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

    Taurine

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

    B Vitamins

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

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

    Guarana

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

    Synthetic colors

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

    Artificial sweeteners

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

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

    Sugar

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

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

    Instead of grabbing another energy drink…

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

    Electrolytes

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

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

    Nutrient-dense meal

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

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

    Coffee

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

    Bottom line

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

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

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

    Fuel up: The power of complex carbs for construction workers

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

    A bad diet feels… bad

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

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

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

    The lowdown on carbs

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

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

    Not all carbs are created equal

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

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

    Simple vs. complex carbs

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

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

    Why your body needs carbs

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

    1. Energy

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

    2. Bowel health

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

    3. Muscle growth and maintenance

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

    4. Mental alertness

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

    Construction workers and carbs

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

    Balanced meals

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

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

    1. Quinoa and veggie salad

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

    2. Whole grain wrap with turkey and veggies

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

    3. Brown rice and bean bowl

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

    4. Whole wheat pita with chicken and hummus

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

    5. Sweet potato and black bean burrito

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

    6. Lentil and veggie stew

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

    How many carbs is enough?

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

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

    General recommendations

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

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

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

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

  • UTHH top picks: The best energy bars to fuel a busy day on-site

    UTHH top picks: The best energy bars to fuel a busy day on-site

    Energy bars are a quick, convenient way to stay fueled through even the longest day on the job site. Packed with simple ingredients, good carbohydrates, and calorie-dense nutrients, these energy bars will help you power through any project without hitting a wall. Our top pick is CLIF bars for their simple ingredients and wide availability, but we also loved Skratch Labs’ tasty vegan option and the dessert-like taste of Honey Stinger waffles.

    Under the Hard Hat’s top 5 energy bar picks

    UTHH best overall: CLIF Bar

    What we loveThings to consider
    – Readily available at most grocery stores
    – High carbohydrate content
    – Variety of flavors
    – Moderate amounts of protein per bar    		– Large bar size takes longer to eat
    – Not gluten-free

    With the largest bar size and 45 g of carbohydrates, CLIF bars are the perfect choice to fuel intense workdays or physically demanding jobs. We like that CLIF bars are popular and available at most grocery stores and even some gas stations—there is no need to detour to Whole Foods to find them. 

    They’re also non-GMO, made with 70% organic ingredients, and contain a blend of protein, fat, and fiber to slow digestion and deliver sustained energy. However, the larger bar size may be a hindrance during busy days as it takes longer to eat than the smaller, two-bite bars featured elsewhere on the list. 

    Nutritional facts (Cool mint chocolate)

    • 68 g serving size
    • 250 calories
    • 43 g carbohydrates
    • 17 g sugar
    • 10 g protein

    Best indulgence: Honey Stinger Energy Waffle

    What we loveThings to consider
    – Great taste and texture
    – Quick to eat
    – Certified organic ingredients    		– Breaks easily—not the best choice for tossing in your pocket or lunch pail
    – Very low protein content

    Technically this one isn’t a bar, but we couldn’t leave the delicious Honey Stinger Energy Waffle off the list. Two thin waffle wafers with a layer of sweet honey filling inside taste more like a dessert than an energy bar. We love the indulgent taste and texture of the Honey Stingers, inspired by the classic Dutch stroopwafel. However, the waffle texture can be a bit crumbly and sticky to eat—not ideal when you’re working with tools or fine details. They’re also very low in protein, which may not provide enough sustenance on busy days.

    Nutritional facts (Honey Waffle)

    • 30 g serving size
    • 150 calories
    • 18 g carbohydrates
    • 10 g sugar
    • 1 g protein

    Best organic and gluten-free: Kate’s Real Food 

    What we loveThings to consider
    – 100% organic
    – Great taste and texture, with no artificial ingredients    		– Pricey
    – Limited availability 
    – Crumbles easily

    Kate’s Real Food bars offer a 100% organic energy source with gluten-free ingredients, including almond butter, oats, brown rice crisps, coconut, and honey. The lemon coconut flavor is our favorite—a welcome change from most energy bars’ typical chocolate-based flavor profile. However, it may be harder to find these bars on a quick grocery store run or if you’re working in rural locations.  

    Nutritional facts (Lemon Coconut)

    • 260 calories
    • 34 g carbohydrates
    • 18 g sugar
    • 6 g protein

    Best vegan: Skratch Labs Bar

    What we loveThings to consider
    – Great choice for vegans 
    – Comes in savory options
    – Good texture, with bits of natural fruit and nuts    		– Nut-based bar isn’t appropriate for allergy
    -aware environments
    – Lower protein content than other bars

    Made without honey or dairy products, Skratch Labs makes a great-tasting energy bar with real food sources of healthy carbs, including nut and seed butters, oats, and nuts. The cherry pistachio flavor is delicious, but with only 4 g of protein, it may not keep you feeling full as long as the other bars on the list.

    Nutritional facts (Cherry pistachio)

    • 260 calories
    • 34 g carbohydrates
    • 11 g sugar
    • 4 g protein

    Best peanut butter: KIND Energy Peanut Butter

    What we loveThings to consider
    – Simple ingredients
    – Widely available    		– Nut-based options may not be suitable for all settings

    KIND bars have a reputation for delivering energy boosts via simple, natural ingredients, and the KIND Energy Peanut Butter bar is no exception. These chewy bars have whole-grain oats, creamy peanut butter, and some peanut chunks to give a satisfying crunch. These bars are relatively small yet calorie-dense, so you can down this bar in just a few mouthfuls and get back to work.   

    Nutritional facts 

    • 250 calories
    • 32 g carbohydrates
    • 13 g sugar
    • 10 g protein

    Best fruit-based: Larabar

    What we loveThings to consider
    – Simple ingredients
    – Sweet, chewy texture    		– Not as calorie-dense or carbohydrate-rich as other bars
    – High sugar content for its size

    These bars source their energy primarily from fruit—dates, dried apples, and raisins. Add almonds, walnuts, and cinnamon, and you’ve got tasty, fruit-based Larabars free from gluten, soy, dairy, and GMO ingredients. Many energy bars are oat- and nut-based, so the sweet, fruity taste of Larabars can come as a welcome change, especially if you like unique flavors like Apple (which is reminiscent of apple pie) and coconut cream. 

    Nutritional facts (Apple)

    • 45 g serving size
    • 200 calories
    • 26 g carbohydrates
    • 18 g sugar
    • 4 g protein