Under the Hard Hat

Tag: Nutrition

  • Channel your inner baker: Fall-inspired treats for construction workers

    Channel your inner baker: Fall-inspired treats for construction workers

    As the days get shorter and the air cools down, it’s the perfect time to fire up the oven and tackle some hearty fall baking. The season’s best ingredients—like pumpkin, apples, cinnamon, and nuts—bring bold flavors that pack a punch in these no-nonsense recipes. Whether you’re after classic indulgence or healthier options, fall-inspired treats like classic apple pie and maple pecan scones are easy to make and perfect for satisfying those seasonal cravings. Get ready to put your kitchen to work and satisfy your cravings while celebrating fall flavors.

    UTHH’s top picks for fall baking recipes

    Classic apple pie

    Why we love it: This traditional favorite brings all the cozy fall vibes with its flaky crust and cinnamon-spiced apple filling. The warm, sweet apples and buttery pastry make it the ultimate comfort treat after a hard day’s work. Serve it fresh from the oven with a scoop of vanilla ice cream to take it to the next level.

    Pro tip: For the best flavor balance, use a mix of tart and sweet apples, like Granny Smith and Honeycrisp.

    Pumpkin bread

    Why we love it: This hearty pumpkin bread recipe is packed with fall flavor, thanks to its blend of warm spices like cinnamon, nutmeg, and cloves and the richness of pumpkin puree. The moist texture and comforting aroma make it the perfect treat to enjoy with a cup of coffee or tea after a long day.

    Healthier option: For a more nutritious twist, swap out half the flour for whole wheat and reduce the sugar. You’ll still get all the flavor while adding more fiber to your day.

    Maple pecan scones

    Why we love it: These maple pecan scones are a perfect balance of buttery goodness and the sweet, nutty flavor of maple syrup and pecans. Whether you’re grabbing one for a quick breakfast or enjoying it as an afternoon snack, they deliver a satisfying crunch and rich flavor that’s hard to beat.

    Pro tip: Drizzle them with extra maple glaze for a touch of sweetness that elevates them.

    Spiced carrot cake bars

    Why we love it: These spiced carrot cake bars offer all the cozy flavors of classic carrot cake with an extra boost of cinnamon, ginger, and nutmeg. Topped with a creamy, luscious cream cheese frosting, they’re the perfect fall treat—moist, flavorful, and satisfying after a long day’s work.

    Healthier option: For a more nutritious version, swap in whole wheat flour and reduce the sugar. You’ll still enjoy the same great taste with a healthier twist.

    Chai-spiced snickerdoodles

    Why we love it: These chai-spiced snickerdoodles take the classic cookie to a whole new level with the warm, comforting flavors of cinnamon, cardamom, ginger, and cloves. They’re perfect for chilly fall evenings, giving that familiar snickerdoodle a seasonal twist that packs a flavorful punch.

    Pro tip: Serve with a cup of chai tea or a latte for the ultimate cozy combo. It’s a match made for fall evenings by the fire.

    Salted caramel apple bars

    Why we love it: These gooey salted caramel apple bars bring together a buttery shortbread crust, tender cinnamon-spiced apples, and a decadent salted caramel drizzle for an indulgent fall treat. The combination of sweet and salty flavors makes these bars irresistible, perfect for satisfying those post-work cravings.

    Pro tip: Chill the bars overnight before drizzling the salted caramel for less mess and maximum anticipation!

    Pumpkin cheesecake bars

    Why we love it: These creamy pumpkin cheesecake bars combine the best of both worlds—rich, spiced pumpkin filling with a smooth, tangy cream cheese layer, all set on top of a buttery graham cracker crust. They’re a decadent, fall-inspired treat perfect for any occasion, from cozy nights to family gatherings.

    Healthier option: For a lighter version, substitute Greek yogurt for the cream cheese. You’ll still get that creamy texture while cutting down on fat and adding a bit of protein.

    Ginger molasses cookies

    Why we love it: Soft, chewy, and packed with the warm, spicy flavors of ginger, cinnamon, and rich molasses, these ginger molasses cookies are a fall classic that never disappoints. They’re perfect for holiday baking or whenever you want a cozy treat that fills your kitchen with the scent of fall.

    Pro tip: Roll the dough in sugar before baking to give the cookies a crackled, sparkling finish that adds a touch of sweetness and makes them look irresistible.

    Butternut squash and cranberry muffins

    Why we love it: These squash and cranberry muffins strike the perfect balance between the subtle sweetness of butternut squash and the tartness of cranberries. They’re packed with fall flavor and provide a nutritious option that’s great for breakfast or as an on-the-go snack.

    Healthier option: Swap out the regular flour for almond flour and use a sugar substitute like monk fruit or stevia to create a gluten-free, low-carb version without sacrificing flavor.

    Spiced pear upside-down cake

    Why we love it: This elegant twist on the classic upside-down cake features tender spiced pears and a rich, caramelized glaze. It’s the perfect dessert for special occasions or whenever you want to impress with a fancy fall treat that tastes as good as it looks.

    Pro tip: Serve with a dollop of whipped cream or a scoop of cinnamon ice cream to elevate the flavors and add a creamy contrast to the warm, spiced pears.

    The bottom line

    These fall-inspired recipes will bring warmth, comfort, and irresistible aromas to your kitchen. Whether you’re whipping up a batch of pumpkin cheesecake bars or baking spiced pear upside-down cake for a special occasion, these treats capture the season’s best flavors.

    We’d love to see what you’re baking! Share photos of your creations, and let us know which recipes were your favorites in the comments. And don’t forget to subscribe to our weekly newsletter for more tips, advice, and recipes.

  • Spooktacularly healthy Halloween treats: Fun ideas for kids and adults

    Spooktacularly healthy Halloween treats: Fun ideas for kids and adults

    Halloween is just around the corner, and while it’s known for candy overload, you might be looking for healthier options that still capture the spooky fun. Whether you’re planning a party, prepping school snacks, or just want to offer something different this year, we’ve got some creative ideas that are both festive and nutritious. And don’t worry—if you’re in the mood to splurge, we’ve added a few indulgent treats at the end for a little extra fun!

    UTHH’s top healthy Halloween treats

    Spooky apple bites

    These adorable (or terrifying, depending on how you look at it) apple slices make the perfect monster mouths! Simply slice up your apples, slather on a layer of peanut butter (or date caramel—we’re not kidding), and use sunflower (or pumpkin) seeds for some gnarly, toothy details. For extra creep factor, you can add strawberry slices as tongues or raisins for “eyes.” They’re fun and easy to make, and kids love putting them together.

    Why it’s healthy: Apples are packed with fiber, vitamins, and antioxidants that help support digestion and overall health. The peanut butter adds a dose of healthy fats and protein to keep you fuller longer. Plus, this treat offers the perfect combination of sweet, salty, and crunchy—all while being low on processed sugars.

    Banana ghost pops

    Boo! These banana ghost pops are not only adorable but also a delicious, healthy treat for Halloween. Simply cut bananas in half, and add mini chocolate chip “eyes” and a melted chocolate “smile” to complete the spooky ghost look. Looking for more indulgence? Dip bananas in creamy yogurt or rich dark chocolate, then stick them in the freezer for a bit, and you’ve got a perfect frozen snack ready to assemble in just five minutes, fun to eat, and guilt-free!

    Why it’s healthy: Bananas are an excellent source of potassium, which helps keep your muscles and heart in check. The yogurt adds calcium and probiotics for strong bones and gut health, while dark chocolate (if you opt for it) brings in antioxidants and magnesium. It’s the perfect mix of sweet and nutritious, with just enough spooky fun for Halloween!

    White bean pumpkin hummus with veggies

    Bring a savory twist to your Halloween spread with white bean pumpkin hummus! This creamy dip is made with real pumpkin, white beans, and a blend of spices, giving it a seasonal, smoky flair perfect for fall. Pair it with fresh veggie sticks like carrots, cucumbers, and bell peppers for a delicious and colorful snack. Not only is it festive, but it’s also a welcome break from all the sugary treats.

    Why It’s Healthy: Pumpkin is packed with fiber and vitamins A and C, making this hummus a nutrient-rich snack that keeps you full and satisfied. The veggie sticks add even more fiber and vitamins, creating a well-rounded, wholesome option without added sugar. Plus, it’s a great way to sneak extra veggies into your Halloween fun!

    Jack-O’-Lantern stuffed peppers

    Get creative with your Halloween dinner by carving bright orange bell peppers into mini Jack-O’-Lanterns! These hollowed-out peppers are then stuffed with a delicious and nutritious mix of quinoa, veggies, and your favorite seasonings. Not only do they look festive on the plate, but they’re also a hearty and healthy option that will impress kids and adults alike.

    Why it’s healthy: Bell peppers are loaded with vitamins A and C, while quinoa provides a complete protein source and plenty of fiber to keep you full. The mix of vegetables adds even more nutrients, making this dish a wholesome, well-rounded meal. It’s a fun way to serve a nutrient-dense option that doesn’t skimp on Halloween spirit!

    Frankenstein kiwi pops

    Give your Halloween treats a monstrous makeover with Frankenstein kiwi pops! These cute (slightly creepy) snacks are quick and easy to make. With a few simple decorations, they transform into little Frankensteins that are as fun to look at as they are to eat. Just cut each kiwi in half, lengthwise, peel the “hair,” then add pretzel sticks for bolts, some candy eyeballs, and a touch of dark melted chocolate to design the “scars.” Perfect for adding a spooky twist to your fruit tray!

    Why it’s healthy: Kiwis are bursting with vitamin C and antioxidants, making them a powerhouse of immune-boosting nutrients. The dark chocolate adds a touch of indulgence while providing heart-healthy antioxidants. Together, this treat is a delicious balance of sweetness and nutrition, ensuring you can enjoy the fun without guilt.

    And if you want to splurge…

    Halloween wouldn’t be complete without a few indulgent treats! If you’re ready to let loose and embrace the holiday spirit, here are some classic sweet options that are sure to satisfy:

    • Caramel apples: Crisp, juicy apples coated in rich, buttery caramel, and rolled in toppings like nuts, chocolate chips, or sprinkles. They’re a nostalgic favorite that balances tart and sweet.
    • Halloween-themed cupcakes: Decorate chocolate or vanilla cupcakes with spooky frosting designs—think spider webs, ghosts, or even mini pumpkins. These are perfect for parties or as a fun family baking project.
    • Chocolate-covered marshmallows: Dip fluffy marshmallows in melted chocolate, then decorate them with Halloween sprinkles or edible eyes for a quick and easy treat that’s hard to resist.

    While these indulgent treats are a bit on the sugary side, Halloween is all about having fun. So, enjoy them in moderation and savor every delicious bite (especially of the healthy Halloween treats)!

  • Easy breakfast ideas for skilled laborers to fight cold and flu season

    Easy breakfast ideas for skilled laborers to fight cold and flu season

    As the weather cools down, cold and flu season ramps up. Adequately fuelling your body with the proper nutrients to support immune health is vital for preventing viral and bacterial infections. Breakfast is the most important meal of the day, and incorporating foods like citrus fruits, high-quality proteins, and healthy fats are simple ways to boost immune function and provide the energy your body needs to tackle a full day’s work on the site.

    Food and immunity

    Over 70% of the immune system resides in the gut, meaning that the food you eat is one of the most effective ways to enhance your body’s natural ability to fight colds and the flu. Your diet can provide the appropriate nutrients in the proper concentrations to support optimal immune function—or it can ultimately hinder it. Beyond colds and the flu, an immune-boosting diet can also impact your susceptibility to illnesses like tumor cells and cancers. 

    Apart from feeling like absolute garbage when you’re sick, illness also causes you to lose time on the job, which can create additional stress for you and your company. As such, a well-rounded and delicious diet is the easiest way to prevent getting sick in the first place.

    7 immune-boosting nutrients to build a better breakfast

    1. Citrus fruits

    Citrus fruits contain some of the highest concentrations of vitamin C. Vitamin C helps your immune system by increasing the production of white blood cells, which are essential to fight off viruses and prevent their spreading. It’s also crucial for preventing and treating systemic and respiratory infections.  

    Best food picks: Oranges, lemons, limes, grapefruits, and tangerines. 

    2. Protein

    Protein is critical for supporting immune health, as well as muscle growth, recovery, and maintenance. Adequate protein intake helps your body build antibodies, increase white blood cell production, and fight off viruses. Protein keeps your cells active and helps create new ones. Essentially, it helps act as an immune system messenger, telling your immune cells where to go and what to do. 

    Best food picks: Eggs, lean meats, nuts and seeds, low-fat dairy, and beans/legumes. Clean protein powders are also a suitable alternative.

    3. Spices

    Spices are known as “medicinal plants” in many cultures, as they’re packed full of flavor and have immune health-boosting properties. They have applications in anti-inflammatory, antiviral, antimicrobial, antibacterial, antifungal, wound-healing, antimutagenic, and even anticancer treatments.

    For example, cinnamon is packed with antioxidants, cardamom reduces blood pressure, nutmeg prevents heart disease and diabetes, and turmeric aids digestion and detoxes your liver. 

    Spices, in general, have a wide range of benefits that ultimately help boost overall health, including the immune system. 

    Best food picks: Cinnamon, ginger, turmeric, nutmeg, cardamom, cayenne pepper, coriander.

    4. Whole grains

    When your body is regular, your immune system has the best chance of being effective—whole grains help with that.

    By regulating your gut and controlling inflammation, whole grains also help lower cholesterol and blood pressure and even help you maintain a healthy weight. Whole grains also provide vitamins, minerals, fiber, and other nutrients to your digestive system, reducing inflammation and allowing your immune system to function at its best.

    Best food picks: Barley, farro, quinoa, rice, cracked wheat, and oats. 

    5. Healthy fats

    Healthy fats are packed full of anti-inflammatory compounds that mitigate inflammation in the body and support a healthy immune response. However, choosing the right kinds of fat is essential—omega-3 fatty acids offer more potent benefits for immune health than pro-inflammatory omega-6s. If consuming saturated fat, ensure it’s coming from grass-fed or pastured animal sources or organic dairy.

    Like whole grains, healthy fats also help regulate gut health. A healthy gut supports healthy immune responses, and a regulated gut microbiome also enhances nutrient absorption.

    Best food picks: Avocado/avocado, olive oil, coconut oil, grass-fed butter, full-fat dairy, fatty fish, chia seeds, flax seeds, eggs, almonds, edamame, and grass-fed dairy.

    6. Nuts

    Nuts are rich in vitamins and minerals, including phosphorus, magnesium, and selenium, which are important nutrients for regulating immune responses. More specifically, many nuts are vitamin E-rich, an important free radical scavenger to mitigate oxidative damage, support immune function, and improve immune response. 

    Best food picks: Macadamia nuts, almonds, peanuts, hazelnuts, cashews, pistachios, and walnuts. For the most benefits, reach for raw nuts over roasted.

    7. Fish

    Cold-water fatty fish contain some of the highest concentrations of anti-inflammatory omega-3 fatty acids EPA and DHA, which help reduce inflammation and support robust immune responses. Fish is also a great source of protein and other essential nutrients, such as selenium.

    Best food picks: Salmon, sardines, herring, anchovies, halibut, tuna, and rainbow trout. 

    Immune-boosting breakfasts to try

    If you’re looking to spice up your breakfast (quite literally) and support immune health while doing it, here are five great breakfast options we’d recommend you try. 

    1. Spicy chickpea avocado toast: Nadia’s Healthy Kitchen plays on the classic brunch dish and combines protein-packed chickpeas, healthy fat-rich avocado, and vitamin-rich spices for a delicious and hearty breakfast that’ll keep you satiated and energized all day. 

    2. Creamy orange overnight oats: This whole-grain-heavy option is high in fiber to support gut health and contains citrus fruit for a punch of antioxidants. 

    3. Spinach and feta scrambled egg pitas: This simple hand-held breakfast recipe is packed full of protein and healthy fats from the egg and feta and a good dose of vitamins and minerals from spinach. For a little extra protein, we recommend adding some sliced steak. 

    4. One-pan egg and peppers: Eggs are among the most nutrient-dense foods, offering a combination of protein, healthy fats, and plenty of vitamins and minerals. Peppers add a good dose of vitamin C, while chickpeas provide plant-based protein and fiber. For a vegan option, substitute tofu for eggs.  

    5. Wellness smoothie: Smoothies are an ultra-convenient way to pack maximum nutrition into a portable meal. This immune-boosting option from Ambitious Kitchen includes ginger, turmeric, spinach, pineapple, and black pepper for a hefty dose of immune-supporting nutrients and antioxidants.

    The bottom line

    With a busy work schedule, your health can sometimes feel like a last priority. These breakfasts are a simple, nutrient-dense way to start your day, providing your immune system with what it needs to thrive. That way, you don’t have to think about it and can focus on the task at hand.

    Subscribe to our weekly newsletter for​​ more on health, wellness, diet, and everything that can support a busy construction worker’s lifestyle.

  • Nature’s antibiotics: Helping contractors fight flu season naturally

    Nature’s antibiotics: Helping contractors fight flu season naturally

    Antibiotics have long been hailed as miracle drugs, saving countless lives from infections that once proved fatal. However, the overuse and misuse of antibiotics have led to significant health risks, including antibiotic resistance and harmful side effects such as digestive problems, yeast infections, and allergic reactions. In some cases, choosing natural antibiotics like probiotics, honey, and garlic can treat the issue without compromising long-term health.

    The dangers of antibiotics

    While antibiotics are essential for treating serious bacterial infections, they come with significant risks. One of the most pressing concerns is antibiotic resistance. This occurs when bacteria evolve and develop the ability to defeat the drugs designed to kill them. The Centers for Disease Control and Prevention (CDC) estimates that antibiotic-resistant bacteria cause more than 2.8 million infections and 35,000 deaths annually in the United States.

    Antibiotics can also disrupt the natural balance of bacteria in the gut, leading to digestive issues and weakened immunity. Additionally, overuse of antibiotics can result in allergic reactions, liver damage, yeast infections, and an increased risk of other infections, such as Clostridium difficile (C. diff), a bacterium that causes severe diarrhea and colitis.

    Best natural antibiotics

    The good news is that natural alternatives to antibiotics can help prevent and treat infections. These natural remedies have been used for centuries and are supported by scientific research. 

    Probiotics

    Probiotics are live bacteria and yeasts that are beneficial for gut health. They help maintain the balance of good and bad bacteria in the digestive system, which is crucial for a robust immune system. By supporting gut health, probiotics can help prevent infections and reduce the need for antibiotics.

    Honey

    Honey, particularly Manuka honey, has powerful antibacterial properties. It can be applied topically to wounds and burns to prevent infection and promote healing. Honey is also effective against a wide range of bacteria, including antibiotic-resistant strains.

    Garlic

    Garlic has been used for centuries as a natural remedy for infections. It contains a compound called allicin, which has been shown to have antibacterial, antiviral, and antifungal properties. Consuming raw garlic can help boost the immune system and fight off infections.

    Pro tip: For the biggest bang for your buck, make some fermented garlic honey and take daily to boost immunity and support gut health.

    Goldenseal

    Goldenseal is an herb commonly used in traditional medicine to treat infections. It contains berberine, a compound with strong antimicrobial properties. Goldenseal can treat respiratory infections, digestive issues, and skin problems.

    Echinacea

    Echinacea is another herb known for its immune-boosting properties. It can help prevent and treat colds, flu, and other respiratory infections. Some studies suggest that echinacea can reduce the duration and severity of infections. Be mindful that echinacea is most powerful when used at the first signs of a cold.

    Oregano

    Thanks to its high concentration of carvacrol and thymol, compounds with strong antimicrobial properties, oregano oil is a potent natural antibiotic. It can be used to treat bacterial, fungal, and viral infections.

    Clove

    Clove has been traditionally used to treat infections due to its powerful antibacterial and antiviral properties. Clove oil can be used topically to treat skin infections or internally to fight respiratory infections.

    Ginger

    Ginger is a well-known natural remedy for various ailments, including digestive issues. Its anti-inflammatory and antimicrobial properties can help fight bacteria and viruses. Ginger can be consumed fresh, dried, or in supplement form to boost immunity.

    A word of caution…

    While natural antibiotics can be effective, they are not a replacement for prescribed medications in all cases. It’s important to use natural remedies under the guidance of a healthcare professional, especially for serious infections. Prescribed antibiotics should still be used when necessary, particularly for life-threatening conditions where natural remedies may not be sufficient.

    Immune-boosting honey

    For those looking to incorporate natural antibiotics into their daily routine, here’s a simple recipe for immune-boosting honey.

    Ingredients:

    – 1 cup raw honey (preferably Manuka honey)

    – 1 tbsp. fresh ginger, grated

    – 1 tbsp. fresh turmeric, grated

    – 1 tsp. cinnamon

    – 1 lemon, juiced

    Instructions:

    1. Combine all ingredients in a jar and mix well.

    2. Store in a cool, dry place for up to two weeks.

    3. Take one tablespoon daily, or as needed, to boost your immune system.

    Bottom line

    While antibiotics have their place in modern medicine, their overuse and misuse can lead to significant health risks. Nature provides us with alternatives that can help combat infections without the dangers associated with synthetic drugs. 

    Probiotics, honey, garlic, and other natural antibiotics can support your immune system and help you stay healthy. However, using these natural remedies wisely and consulting with a healthcare professional when necessary is important. Embracing natural antibiotics can be a great way to reduce dependency on synthetic drugs and promote overall well-being.

  • Fuel your workforce: Top nutrient pairings to maximize nutrient absorption on the job site

    Fuel your workforce: Top nutrient pairings to maximize nutrient absorption on the job site

    Nutrient absorption is crucial for cellular maintenance, growth, and overall energy production, especially when you work a physical job. Pairings like turmeric and black pepper, vitamin D and calcium, and protein and zinc will help you maximize the benefits of your diet. 

    It’s important to note that nutrient absorption is different from malabsorption. Other physical factors, such as gut health and medication, may impact your body’s ability to absorb nutrients properly. In this article, we’ll break down the best nutrient pairings and what to be mindful of so you can stay on top of your health. 

    8 nutrient pairings to maximize nutrient absorption

    1. Vitamin C + non-heme iron

    Vitamin C captures non-heme iron and converts it to a form more easily absorbed into the body. 

    Pairing foods high in non-heme iron with foods high in vitamin C is essential for any nutritional gain.

    Foods high in non–heme iron, such as eggs, beans, lentils, nuts and seeds, whole grains, and some vegetables,  should be paired with foods high in vitamin C, such as bell peppers, dark leafy green vegetables, citrus fruits, strawberries, and melons.  

    Pairing picks: Ever wonder why strawberries or mandarin oranges belong on spinach salads? Add lemon juice to the dressing for a bean salad.

    2. Healthy fats + fat-soluble vitamins (A, D, E, K)

    Vitamins A, D, E, and K are fat-soluble vitamins, meaning they require the presence of dietary fat for absorption. Healthy fats include olive oil, avocado/avocado oil, nuts, seeds, and coconut/coconut oil. Pair them with any food containing whole grains, leafy green vegetables, or eggs, and you’re set! 

    Pairing picks: Avocado toast, salad with oil-based dressing, grilled vegetables tossed in oil, or toast with nut/seed butter. 

    3. Turmeric + black pepper

    Turmeric is a powerful spice with many known health benefits, like reducing inflammation, improving kidney health, and even reducing anxiety. While turmeric is widely available in supplement form, it’s not the best option for everyone. To maximize the benefits of turmeric, combine it with a pinch of black pepper. Piperine, the active ingredient in black pepper, increases the bioavailability of curcumin (the active ingredient of turmeric). 

    Pairing picks: Anything that could use a little spice! East-Asian-inspired dishes are especially suited for an incredible array of spices. Or try a golden milk latte. 

    4. Healthy fats + carotenoids

    Another way healthy fats are nutritionally beneficial is by pairing them with carotenoids. Carotenoids are a specific class of fat-soluble molecules found in vegetables and plants. They contribute the orange, yellow, and red hues in many foods, like bell peppers. 

    Avocado and cooking oils (coconut, avocado, butter) are great sources of healthy fat that can tolerate high-heat cooking—heat processing aids in maximizing carotenoid release. 

    Pairing picks: Anything vegetable-based! Veggie skewers, stir-fry, ramen, soup. If it has a colorful vegetable medley, you’re set.

    5. Prebiotics + probiotics

    Prebiotics and probiotics are some of the simplest ways to introduce microbes to the gut (probiotic) and support the proliferation of gut bugs already present. Prebiotics provide nourishment for existing colonies, while probiotics introduce new strains to enhance diversity.

    Apples, bananas, asparagus, garlic, leeks, onions, and oats are high in prebiotics. Foods like yogurt, kimchi, tempeh, kombucha, sour cream, and aged cheese are high in probiotics. 

    Pairing picks: Fruit parfaits, tempeh stir-fries, tacos (don’t forget the salsa and sour cream!), or snacks like cheeses with fruit are great for proper absorption and gut health. 

    6. Vitamin D + calcium

    Vitamin D and calcium are both essential nutrients for optimal health, especially during aging. Vitamin D promotes calcium absorption in the gut and is required to maintain adequate serum calcium and phosphate levels in the blood. It’s also essential for bone mineralization.  Calcium, on the other hand, is required to build and maintain strong bones but is also essential for proper cardiac, muscle, and nerve function. Without one, the other can’t work. 

    People who fail to get enough calcium and vitamin D have an increased risk of osteoporosis later in life but are also at a heightened risk of falls and fractures. Calcium-rich foods include dairy, green vegetables, salmon, and tofu, while vitamin D-rich foods could include salmon, tuna, milk, egg yolk, plant-based beverages, and fortified orange juice. 

    Pairing picks: Ramen, poké, and eggs for breakfast with cheese or milk will do the trick!

    7. Vitamin D + magnesium

    The last way to promote ideal vitamin D consumption is to pair it with magnesium-rich foods. Magnesium supports kidney and liver function, and the enzymes responsible for metabolizing vitamin D rely on it. 

    Dark chocolate, avocado, nuts/seeds, legumes, and whole grains are among the foods highest in magnesium. Vitamin D-rich foods include cold-water fatty fish like tuna, salmon, and sardines, egg yolks, milk, and fortified plant-based drinks. 

    Pairing picks: Sushi, Poké, or anything with milk, cheese, or yogurt. 

    8. Protein + zinc

    The amount of protein in a meal is directly correlated with zinc absorption. The more protein you consume, the higher the bioavailability of zinc. Zinc is essential for supporting a healthy immune system and regulating metabolism.

    The type of protein—plant vs animal—will also affect the bioavailability of zinc. For instance, zinc absorption from animal protein is higher than from plant-based foods.

    Protein-rich foods include meats, eggs, nuts, dairy, beans and legumes, and fortified soy. Zinc-rich foods include crab, pork, chickpeas, legumes, oats, nuts, and pomegranates. 

    Pairing picks: Anything with meat as the main focus. Protein and zinc have a lot of crossover, so it’s easy to maximize absorption. 

    Nutrient absorption vs malabsorption

    Often, people misuse the terms malabsorption and nutrient absorption, but there’s a notable difference. 

    Malabsorption is impaired nutrient absorption at any point during the digestive process, typically in the small intestine. It can negatively impact growth and development and lead to health issues later on.

    Most people assume the body can naturally absorb nutrients adequately, but malabsorption can happen due to illnesses, digestive irregularities, and aging. This is why a conscious effort to consume proper nutrient pairings is vital for an overall quality diet. 

    What impacts nutrient absorption?

    Nutrient absorption isn’t as straightforward as eating food and letting your body absorb it. Several factors can influence how your body absorbs nutrients.

    • Gut health: Conditions like Crohn’s, IBS, and other GI-related issues significantly affect gut health, which is a big determinant of your body’s ability to absorb nutrients. If you struggle with GI issues, speak to your healthcare professional about how your illness could affect your nutritional health. 
    • Hydration: Adequate hydration is key for your digestive system to absorb nutrients and function properly. To understand how much water you should be consuming, use a hydration calculator. It factors in your weight, age, and lifestyle to give you a proper hydration goal. But as a general rule, aim for a minimum of 2-3 L of water daily.
    • Aging: Absorption abilities and digestion naturally slow with aging. Often, older folks will try supplements to support body regularity to combat these issues, like fibre supplements and omegas. It’s important to book routine physicals to understand your body’s ability to absorb nutrients. 
    • Medications: Medications often come with a lengthy list of side effects, including GI disruptions. If you think your medication may be interfering with your ability to absorb nutrients, speak to your healthcare professional. 

    The bottom line

    Staying healthy on the job is about more than just physical fitness. An accurate measure of health comes from within and what you use to fuel your body. 

    Choosing food pairings that help you effectively absorb nutrients is crucial for optimal health. Then, you can improve energy, brain function, digestive health, sleep, and more. Remember to stay hydrated, check your medications, do what you can to improve your gut health, and stay consistent.

  • 12 weekend pancake and waffle recipes for skilled laborers

    12 weekend pancake and waffle recipes for skilled laborers

    On busy mornings, breakfasts are typically grab-and-go situations—you’re looking for fast, tasty, and nutrient-dense meals to help you power through your workday. On weekends, however, it’s a different story. Weekends are for decadence, lazy mornings, and breakfasts built for pleasure. And nothing says a slow Sunday morning like Japanese souffle pancakes, buttermilk waffles, or a savory cheesy pancake with scallions. Here are some of our favorite pancake and waffle recipes.

    Under the Hard Hat’s 6 favorite pancake recipes

    Good old-fashioned pancakes

    These good old-fashioned pancakes require a handful of standard ingredients: flour, sugar, baking powder, milk, butter, and eggs, whipped together to make a perfectly fluffy stack of scrumptious pancakes. Perfectly browned and reassuringly simple, these pancakes will please every single time.

    Why we love them: Look, sometimes you just need a good, solid, time-tested pancake recipe. These are the pancakes you used to have at your Grandma’s house: Nothing fancy, no obscure ingredients, and no healthy substitutions.

    Pro tip: Craving a weekend brunch mid-week? Freeze your leftovers and pop them in the toaster before you head out the door! 

    Japanese souffle pancakes

    Tiptoeing slightly away from the classic flapjack, these Japanese souffle pancakes use most of the same ingredients—but adding a few egg whites makes them deliciously different. Beating the egg whites into stiff peaks before adding to the batter makes these pancakes taller, more tender, and almost impossibly airy.

    Why we love them: This souffle pancake recipe is just the ticket for kids or picky eaters who want something different without being too out there. The texture is light, and adding a few egg whites does give the protein content of these pancakes a little boost without ruining a fun weekend breakfast with too much nutritional information.

    Oat flour pancakes

    With just five simple ingredients, these oat flour pancakes are easy to make and even easier to devour. The recipe recommends covering the pancakes while cooking to get extra-thick, fluffy pancakes. They’ll even keep in the freezer for up to six months so that you can enjoy pancakes all week. 

    Why we love them: Substituting oat flour for all-purpose means everyone can enjoy these sweet stacks, even family or friends with gluten sensitivities. A secret ingredient (Greek yogurt—shhh!) helps these pancakes taste just as good as their gluten-filled counterparts. 

    Cheesy savory pancakes with scallions

    If your tastes skew more towards salty than sweet, this is one pancake recipe you’ll love. Featuring sharp cheddar, green onions, and a zesty lime crema, these cheesy savory pancakes with scallions will have you happily asking for seconds.

    Why we love them: Who says pancakes have to be served with maple syrup? We love a recipe that turns a sweet treat into a savory way to start the day. With less sugar and an unconventional approach to an old favorite, we think these cheesy scallion pancakes will quickly become your new obsession. 

    Dutch baby pancakes 

    To create these Dutch baby pancakes, pour a batter made from milk, eggs, flour, and butter into a hot cast iron skillet and then cook it in the oven. The result is one giant pancake that’s puffy, crispy, and perfectly browned.

    Why we love them: This recipe might seem fancy, but after making the batter and tossing the skillet in the oven, you have 15 or 20 minutes of free time while it cooks—-no more hovering over a hot stove! We recommend skipping the maple syrup and serving your Dutch baby the classic way, sprinkled with powdered sugar and freshly squeezed lemon juice.

    Pumpkin chocolate chip pancakes

    Brown sugar, cinnamon, buttermilk, and pumpkin puree make these pumpkin chocolate chip pancakes a perfectly-spiced addition to your pancake rotation. Stirring in some semi-sweet chocolate chips will satisfy your sweet tooth, and if you’re feeling extra indulgent, add some whipped cream on top.

    Why we love them: Whether you’re smack-dab in the middle of pumpkin spice season or just want a taste of fall all year round, these pancakes are worth a try. Adding a cup of pumpkin puree is the perfect way to use up that can in your pantry while adding some plant-based nutrition, too.

    Under the Hard Hat’s 6 favorite waffle recipes 

    Best buttermilk waffles

    Beginning with the basics again, this classic buttermilk waffle recipe serves up crispy waffles on the outside and tender on the inside. Buttermilk isn’t always easy to find, but don’t let that stop you—it’s super easy to make. Add one tablespoon of white vinegar or fresh lemon juice to a measuring cup, then fill it with milk until it reaches the 1-cup mark. Let the mixture sit for 5-10 mins, then use as instructed.


    Why we love them: Making waffles with buttermilk is the best way to get that classic diner flavor without leaving the house. With a richer, more complex taste than regular waffles, these will be a family favorite. 

    Liege waffles

    If you’ve never heard of Liege waffles, you’re in for a treat. These waffles are made with pearl sugar—large sugar pieces about the size of a pearl that don’t dissolve in the waffle batter. The result is perfect waffles with perfectly caramelized sugar sprinkled throughout. 

    Why we love them: This recipe takes a little longer because the dough needs to rise, but the taste is absolutely worth the extra time. We adore Liege waffles for their luxuriousness. With a sprinkle of powdered sugar and fresh berries, they’re perfect for a special occasion.

    Cheddar jalapeno waffles

    Introducing waffles with a Mexican flair. Featuring buttermilk, cornmeal, cheese, diced jalapeno, and a handful of spices, these cheddar jalapeno waffles would be perfect with a side of salsa and sour cream.

    Why we love them: There’s nothing like jalapeno and chili powder to break you out of a waffle rut. Trying savory flavors is a great way to spice up your waffle repertoire and continue reinventing this beloved breakfast dish. Try stirring some bacon into the batter for some extra crunch. 

    Easy healthy banana oat waffles 

    There isn’t anything wrong with the occasional bacon-filled waffle, but if you want a recipe you can count on to keep you healthy, try these banana oat waffles. The flour-free recipe uses oats, bananas, eggs, and vanilla to make good waffles that are also good for you.   

    Why we love them: We love a recipe that’s healthy and easy to make. Tossing all the ingredients into a blender makes this waffle recipe one of the easiest we’ve tried. 

    Mashed potato waffles

    Waffles don’t have to be made with waffle batter. This recipe for mashed potato waffles adds diced onion, chopped garlic, flour, and eggs to last night’s leftover mashed potatoes to make a delicious waffle that’s perfect served with Greek yogurt (or sour cream) and sliced green onions. 

    Why we love them: Any recipe that can help reduce food waste while also tasting delicious is a winner in our books. Perfect for big holiday breakfasts, these mashed potato waffles are crispy, savory, and super simple to make. 

    Easy French toast waffles

    What’s better than one breakfast food? Two! This recipe starts as though you’re making French toast by dipping bread into a mixture of eggs, milk, and vanilla before taking a left turn and tossing the bread into a waffle iron instead of a frying pan.   

    Why we love them: The distinctive taste of French toast, made extra crispy, with those delightful waffle divots to hold maple syrup, what’s not to love? 

    Are you a team waffle or more of a pancake person? With these recipes, you might find it hard to choose. We hope these recipes for sweet, savory, fancy, and deceptively simple breakfasts will make your mornings great.  

    Do you have a favorite waffle or pancake we didn’t include? We’d love to hear about it! Leave a comment and let us know your favorites.

  • Gut health matters: 11 habits for skilled laborers to achieve a healthy gut

    Gut health matters: 11 habits for skilled laborers to achieve a healthy gut

    Your gut does more than just digest food—it’s central to your health and well-being. From mood regulation to immunity, a happy gut can lead to a happier and more energetic version of you. Eating a colorful diet, getting enough sleep, and even having a pet can all contribute to a healthier gut, sometimes in surprising ways.

    11 habits of people with healthy (and happy) guts

    1. They have a diverse and colorful diet

    A diverse and colorful diet is a hallmark of a healthy gut. The more variety in the foods you eat, the more varied the nutrient supply for your gut microbiome. Foods like fruits, vegetables, nuts, seeds, legumes, and whole grains each contribute unique fibers, antioxidants, and polyphenols that feed different types of beneficial bacteria in the gut. For example, incorporating a mix of colorful vegetables like red, yellow, and green peppers, along with nuts and seeds such as almonds and chia seeds, can significantly boost gut health by promoting a more balanced microbiome. 

    2. They eat fermented foods

    Fermented foods are rich in probiotics, the beneficial bacteria that help maintain a balanced gut microbiome. Foods like yogurt, sauerkraut, kimchi, and kefir are excellent sources of these probiotics. Consuming fermented foods regularly can increase the population of good bacteria in the gut, which is essential for keeping harmful bacteria in check. Additionally, these foods help enhance digestion and can even improve nutrient absorption. For instance, the probiotics in kefir aid in digestion and have anti-inflammatory properties that support gut health. 

    3. They limit sugar and processed foods

    Limiting sugar and processed foods is crucial for maintaining a healthy gut. High sugar intake can promote the growth of harmful bacteria and yeast in the gut, leading to imbalances that may result in digestive issues and inflammation. Processed foods often contain additives, preservatives, and unhealthy fats that can disrupt the gut microbiome. Reducing your consumption of sugary and processed foods allows beneficial bacteria to thrive, which helps maintain a balanced gut environment. For example, replacing sugary snacks with whole foods like fruits, nuts, and seeds can significantly improve gut health by providing fiber and essential nutrients that support good bacteria.

    4. They load up on fiber

    Fiber is a crucial component of a diet that supports gut health. It acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut, helping them to thrive. High-fiber foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods promote a healthy gut, support regular bowel movements, and prevent constipation. Additionally, fiber helps regulate blood sugar levels, lower cholesterol, and reduce the risk of colorectal cancer. To gradually increase your fiber intake, consider adding more plant-based foods to your diet—but start with small portions to avoid gastrointestinal discomfort.

    5. They avoid antibiotics whenever possible

    Antibiotics are essential for treating bacterial infections, but their overuse can significantly disrupt the balance of your gut microbiome. These medications don’t just target harmful bacteria; they also kill off beneficial gut bacteria, leading to reduced microbial diversity. This imbalance, known as dysbiosis, can cause various health issues, including digestive problems, weakened immunity, and increased susceptibility to infections. To protect your gut health, it’s important to use antibiotics only when necessary and to follow them up with probiotics and prebiotic-rich foods to help restore your gut’s natural balance.

    6. They have pets

    Surprisingly, owning pets, particularly dogs, can contribute positively to your gut health. Pets often bring a variety of bacteria into your home, which can increase the microbial diversity in your environment. This exposure to different microbes can help strengthen your immune system and promote a healthier gut microbiome. Studies have shown that people with pets, especially those who interact closely with them, tend to have a more diverse and robust gut microbiome than those without pets. 

    7. They drink water throughout the day

    Water helps keep the digestive system functioning smoothly by aiding in the breakdown of food and supporting nutrient absorption. It also helps prevent constipation, a common issue when fiber intake increases without adequate hydration. Drinking regularly can provide an ideal environment for beneficial bacteria to thrive, reducing the risk of imbalances that can lead to digestive issues and inflammation. Aim to drink at least 8-10 cups of water daily, and consider consuming water-rich foods like cucumbers and watermelon to boost your hydration levels further.

    8. They sleep well

    During sleep, the body undergoes critical restorative processes that help regulate the gut microbiome. Poor sleep has been linked to disruptions in gut bacteria, which can lead to digestive issues and increased inflammation. Additionally, sleep influences the production of hormones like melatonin, which plays a role in maintaining the balance of the gut microbiome. Therefore, establishing a consistent sleep schedule, creating a sleep-friendly environment, and avoiding late-night meals can all contribute to a healthier gut. 

    9. They limit alcohol consumption

    Alcohol can disrupt the gut microbiome by increasing gut permeability, which allows toxins and harmful bacteria to enter the bloodstream, potentially leading to inflammation and other health issues. Regular alcohol consumption can also reduce the diversity of beneficial gut bacteria. If you do drink alcohol, it’s important to follow it up with plenty of water and foods rich in probiotics and prebiotics to help restore your gut’s balance. Moderation is key, as even occasional binge drinking can have significant effects on gut health.

    Pro tip: If you’re going to drink, opt for straight liquor (gin, rye, whiskey, tequila, vodka) over mixed drinks—they’re lower in calories and gut-harming sugar.

    10. They practice mindful eating

    Eating slowly and chewing food thoroughly can improve digestion and reduce the likelihood of overeating, which can stress the digestive system. Mindful eating also encourages you to be aware of the body’s hunger and fullness cues and create a pattern that suits your body and lifestyle. By eating regularly throughout the day based on your body and preference, your body will adapt and create a more balanced gut microbiome.

    11. They manage stress levels

    Chronic stress can negatively impact your digestive system, leading to bloating, heartburn, and altered bowel movements. Stress can also disrupt the gut microbiome, favoring the growth of harmful bacteria over beneficial ones. Incorporating stress-reducing activities like meditation, deep breathing exercises, or regular physical activity can help maintain a balanced gut, improve digestion, and support overall health​.

    Why a healthy gut matters

    Your gut health is central to your overall well-being, influencing everything from digestion to mental health. Here are a few key reasons why maintaining a healthy gut is so important:

    It supports the gut-brain connection

    The gut and brain are connected through a complex communication network called the gut-brain axis. This connection means that gut health can significantly impact mood, cognitive function, and even mental health. For instance, disruptions in the gut microbiome have been linked to conditions like anxiety, depression, cardiovascular disease, and even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. 

    It boosts immune function

    A large portion of your immune system resides in your gut. The gut microbiome interacts with the immune system to help protect your body from pathogens. A healthy gut supports a robust immune response, reducing the risk of infections and chronic diseases. Conversely, an imbalanced gut microbiome can lead to inflammation and a weakened immune system, making you more susceptible to illness.

    It aids in digestion and nutrient absorption

    Your gut is responsible for breaking down your food and absorbing nutrients into your bloodstream. A healthy gut microbiome ensures that this process runs smoothly, maximizing the absorption of essential nutrients like vitamins and minerals. Additionally, a well-functioning gut helps prevent digestive issues such as bloating, constipation, and diarrhea.

    Bottom line

    A balanced gut microbiome influences everything from immune function to mental health, making it crucial to adopt habits that support gut health. By incorporating diverse and fiber-rich foods, staying hydrated, getting enough sleep, and being mindful of antibiotic and alcohol use, you can cultivate a healthy gut that contributes to better physical and mental health. Small, consistent changes in your diet and lifestyle can profoundly impact your gut and, in turn, your entire body.

  • Boosting your immune system naturally: Tips to staying healthy year-round in the construction industry

    Boosting your immune system naturally: Tips to staying healthy year-round in the construction industry

    Whether you spend a lot of time outdoors on the job site, work in cold weather, or just want to avoid getting sick, building a robust immune system should be a top priority. From adding zinc or ginseng to your routine to eating more gut-friendly foods like fermented veggies or bone broth, there are simple, natural ways to strengthen your body’s defenses.

    Does cold weather make you sick?

    It’s a common belief that cold weather is the culprit behind winter colds, but cold temperatures alone don’t make you sick. Viruses, like the common cold and flu, are the actual cause. However, colder weather can weaken your body’s first line of defense—your nasal passages. In chilly conditions, the blood vessels in your nose constrict, reducing your nasal defense system’s ability to keep out harmful germs. That’s why many people seem to get sick during the winter months.

    But here’s the good news: if you focus on strengthening your immune system throughout the year, you’ll be better positioned to fend off colds when temperatures drop. Keeping up with healthy habits like eating immune-boosting foods, taking the right supplements, and making smart lifestyle choices can give your body an edge when fighting seasonal bugs.

    Who’s most vulnerable to colds and flu?

    While anyone can catch a cold or flu, certain groups are more vulnerable to getting sick or may have a more challenging time recovering. Here’s why:

    • Elderly: As we age, our immune systems naturally weaken. This makes it harder for older adults to fight off infections, making them more susceptible to colds, flu, and other illnesses.
    • Immunosuppressed: For those whose immune systems are compromised—whether due to conditions like HIV, cancer treatments, or organ transplants—the body’s natural defenses are already stretched thin, making it harder to ward off illnesses.
    • Kids: Children’s immune systems are still developing, so they’re more likely to catch colds, especially when exposed to other kids at school or daycare.
    • Pregnant people: During pregnancy, the immune system shifts to support both the mother and baby, making pregnant individuals more susceptible to catching colds or the flu.
    • People who smoke: Smoking damages the respiratory system, weakening its ability to fight off infections. This makes smokers more prone to respiratory illnesses like colds, bronchitis, or even pneumonia.

    These groups may need extra immune support, especially during cold and flu season, to help strengthen their defenses and reduce their risk of getting sick.

    Eating for a robust immune system

    Did you know that around 70% of your immune system is in your gut? A healthy gut plays a significant role in keeping your immune system functioning at its best. You can support your gut and boost your overall immunity by nourishing your body with the right foods.

    ProteinProtein is a crucial building block for your body and immune system. It’s essential for producing and repairing immune cells that help fight off infections. Incorporating protein-rich foods like lean meats, beans, and nuts into your diet ensures your body has what it needs to stay strong.
    Fermented foods (prebiotics/probiotics)Fermented foods like yogurt, sauerkraut, and kimchi are rich in probiotics—those “good” bacteria that support gut health. When your gut is balanced and healthy, your immune system is stronger. Prebiotic-rich foods, like garlic, onions, and bananas, also help by feeding those good bacteria and encouraging a healthy gut environment.
    AntioxidantsAntioxidants in foods like berries, leafy greens, and nuts help defend your cells from damage caused by free radicals. These harmful molecules can weaken your immune system, so by eating a diet rich in antioxidants, you can reduce inflammation and protect your body’s defenses.
    Bone brothBone broth is packed with nutrients that support gut health and, in turn, your immune system. It helps maintain the integrity of your gut lining, which plays a critical role in keeping harmful invaders out of your body. Plus, it’s warm and soothing, making it a perfect addition to your diet during colder months.

    Supplements that support immunity

    While a healthy diet is the foundation of a robust immune system, supplements can give your body an extra boost—especially during cold and flu season. Whether you’re looking to prevent a cold or speed up recovery, specific supplements have been shown to support your immune system when you need it most.

    Elderberry

    Elderberry is a popular go-to for fighting off colds, especially when taken at the first signs of illness. Rich in antioxidants and vitamins, elderberry is known to shorten the duration of colds and ease symptoms.

    Echinacea

    Echinacea is best known for its role in cold prevention, particularly in the early stages. Some research suggests that echinacea stimulates tumor necrosis factor (TNF), a protein that causes inflammation. Because inflammation is a natural and beneficial part of the immune response, TNF can help your body fight illnesses or heal from injuries. It’s most effective before a cold fully takes hold. 

    Pro tip: At the first hint of a cold, combine echinacea with vitamin D and oil of oregano to give your immune system a fighting chance. 

    Garlic

    Garlic has been used for centuries for its antibacterial and antiviral properties. Adding garlic to your diet or taking it as a supplement can help your immune system ward off infections.

    Ginseng

    Ginseng is an immune-boosting powerhouse. It stimulates the immune system, helping the body resist illness. This is especially beneficial during times of stress or fatigue when immunity might be lowered. 

    Pro tip: Cut a few chunks of fresh ginseng into a mug and add boiling water, some lemon juice, and a few drops of honey. Remove the ginseng chunks and enjoy a hot, comforting remedy for the flu blues.

    Zinc

    Zinc is crucial for immune cell function, playing a role in producing and activating white blood cells. Taking zinc supplements during cold season can help your body fight off viruses and keep your immune system running smoothly.

    Oil of oregano

    Yes, it tastes revolting, and yes, it’s intense, but oil from oregano is a potent antimicrobial that many people use to prevent colds—and it actually works. With antiviral, antibacterial, and antifungal properties, it’s a powerful supplement for keeping infections at bay. And no, loading up your pizza with the herb won’t do the trick.

    Medicinal mushrooms

    Medicinal mushrooms like Shiitake, Reishi, Maitake, Chaga, and Cordyceps have long been known for their immune-boosting abilities. These mushrooms help enhance immune function, making them a great addition to your cold and flu defense strategy.

    Pro tip: Want a quick way to reap the benefits of mushrooms? Swap your morning brew for a steaming cup of medicinal shrooms! You’ll get the energy boost you need while supporting your immune system.

    Vitamin D

    Vitamin D is essential for immune health, especially in winter when sunlight is limited. Low vitamin D levels are linked to an increased risk of infection, so supplementing can help keep your immune system strong. If the budget allows, investing in a vitamin D lamp can also be incredibly helpful for boosting your immune system and mood.

    Vitamin C

    Vitamin C is widely known for its immune-boosting properties, although its effectiveness can vary. It helps to strengthen immune cells and reduce the severity of colds if taken at the onset of symptoms.

    Pro tip: Ascorbic acid, the form of vitamin C in most supplements, isn’t well absorbed by the body. Instead, look for supplements containing whole food sources of vitamin C, such as amla fruit, acerola cherry, and rose hips. Mega Food Complex C is our fav!

    Selenium

    Selenium is an antioxidant that helps protect your cells from damage and supports overall immune function. It’s an essential nutrient for maintaining a strong immune response.

    Bee Propolis

    Bee propolis is a natural substance collected by bees with antiviral, antibacterial, and antifungal properties. It’s a fantastic natural immune booster and can help prevent colds and flu. Take regularly for the best results, not just when you feel a cold coming on. 

    Lifestyle choices that bolster immune function

    Your daily habits significantly affect how well your immune system functions. By making mindful lifestyle choices, you can give your body the best chance to fight off infections and stay healthy all year long.

    Sleep

    Sleep is your body’s time to repair, recover, and strengthen. When you’re well-rested, your immune system is more effective at responding to threats. On the flip side, insufficient sleep can weaken your immune defenses, making you more susceptible to colds and other illnesses. Aim for 7-9 hours of quality sleep each night to give your immune system the rest it needs. If you’re struggling, consider trying a sleep supplement.

    Physical activity

    Staying active doesn’t just benefit your muscles and heart—it boosts your immune system, too. Regular physical activity improves circulation, allowing immune cells to move freely throughout your body. Whether it’s a brisk walk, a jog, or a killer Crossfit class, keeping active can enhance your immune response and help you stay healthier.

    Reduce stress

    Chronic stress can take a serious toll on your immune system. When you’re stressed, your body produces cortisol, a hormone that can suppress immune function over time. Finding ways to manage stress—whether through meditation, deep breathing exercises, or even just taking time to relax—can keep your immune system strong and better equipped to fight off infections.

    The bottom line

    Supporting your immune system should happen year-round, not just when cold and flu season hits. By incorporating natural strategies—like eating nutrient-dense foods, adding helpful supplements, and making smart lifestyle choices—you can strengthen your body’s defenses and stay healthier, especially as the colder months approach.

  • UTHH’s top 20 recipes for healthy sandwiches for busy construction professionals

    UTHH’s top 20 recipes for healthy sandwiches for busy construction professionals

    Sandwiches are one of the easiest and most convenient foods for busy construction workers. While all sandwiches aren’t created equally, it’s easy to customize your sandwich to suit your liking without compromising its nutritional value. If you’re in need of some healthy lunch sandwich inspo that doesn’t sacrifice flavor for health, a grilled hummus turkey sandwich, Philly cheesesteak wrap, or a peanut butter and berry waffle sandwich might be up your alley. 

    UTHH’s top 20 recipes for healthy lunch sandwiches

    Chicken and avocado wrap

    This chicken and avocado wrap is light and flavourful, packed with healthy fats and protein to keep you satiated throughout your workday. Cooked shredded chicken, guacamole, low-sodium bacon, fresh spinach, and crunchy grapes combine in a whole wheat tortilla for the ultimate flavor bomb that also delivers a good dose of nutrients. 

    BBQ chicken sandwich

    Bring your backyard BBQ vibes to work with these BBQ chicken sandwiches! This easy crockpot BBQ chicken recipe makes the perfect sandwich for lunchtime and will keep you feeling full until the workday is done. Serve on burger buns, sliders, on its own, or even on mac and cheese.

    Grilled hummus turkey sandwich

    The combination of crunchy toasted bread, juicy tomatoes, garlicky hummus, and melted cheese makes this a grilled hummus turkey sandwich one you’ll never forget! The hummus and turkey provide much-needed protein to keep you full and fueled, while the tomatoes add a small serving of vitamins and minerals.

    Pro tip: Need something neater to eat? Throw it in a wrap! Grab a whole-wheat tortilla (or alternative), pack it full, roll, and grill. 

    Spicy tuna sandwiches

    Tuna always tops our list of healthy lunch sandwiches—it’s low in fat, high in protein, and provides sustenance to keep your body fueled for the busy workday. Spicy green beans are that little extra ingredient that takes this spicy tuna sandwich from bland to bananas. Simply mix tuna, green beans, mayonnaise, and chopped celery together and serve on soft white bread.

    Egg salad sandwich

    An egg salad sandwich is an old favorite, but nonetheless, it is full of flavor and protein! Mix hard-boiled eggs, mayo, and yellow mustard together and slap it on some whole-grain bread for the ultimate childhood throwback or soft white bread. Throw in some chopped celery and a teaspoon of dried dill for more flavor.

    Philly cheesesteak wraps

    Sliced grilled steak, bell peppers, onions, and provolone cheese are combined in a flour tortilla for the ultimate twist on an old favorite. These Philly cheesesteak wraps are the perfect combination of crunchy peppers, smoky steak, and melted cheesy goodness to keep you satisfied and fueled until dinner.

    Greek chicken gyros

    Greek chicken gyros are a fav at UTHH—they’re light and flavorful but also packed with protein, fresh veggies, and a healthy yogurt-based dressing. Combine grilled chicken, cucumber, tomato, red onion, and tzatziki sauce in a small pita or flatbread, wrap, and you’re good to go for lunch!

    Our advice: Bring two—they’re that good.

    Veggie and cilantro hummus wrap

    Cilantro hummus provides a deliciously light and flavourful backdrop to the fresh veggies that accompany this veggie and cilantro hummus wrap. Cucumbers, baby greens, tomatoes, and peppers provide a good dose of vitamins and minerals, while hummus offers a bit of protein and fiber. All of that is dressed with balsamic vinegar, oil, and spices and packed into a tomato-flavoured multigrain tortilla.

    Bacon, egg, and avocado breakfast bagel

    Homemade bagels make this bacon, egg, and avocado breakfast bagel a special treat, but if you’re pressed for time, a store-bought bagel works great. The egg and bacon offer protein alongside a punch of flavor, while the avocado adds heart-healthy fats and creaminess to the sandwich. It’s the perfect way to start your day.

    Chicken caesar wrap

    Chicken Caesar Salad is always a favorite, and it makes an even better wrap! These chicken Caesar wraps are a healthier choice that includes all your necessary proteins, veggies, and healthy fats. Grilled chicken, romaine lettuce, Caesar dressing, and parmesan cheese are combined and wrapped in a whole wheat tortilla for flavor on the go.

    Pro tip: Want an extra crunch? Try grilling your wrap once it’s packed! 

    Baked falafel sandwich

    The flavors in this sandwich are unbeatable, and the combination of crunchy veggies, tasty falafel, and tangy dressing makes this baked falafel sandwich a definite winner. Falafel is made primarily from chickpeas, which are an excellent source of protein and fiber, while the herbs add a good dose of vitamins and minerals. They are combined in a whole wheat tortilla wrap with cucumbers, red onion, and arugula, and finished off with a zesty lemon tahini dressing.

    Green goddess sandwich

    Inspired by the popular salad dressing, these green goddess sandwiches are a complete meal on their own! Packed with healthy veggies and a good dose of protein from the hard-boiled eggs, this sandwich will keep you feeling full until your day is done. On whole wheat bread, you’ll enjoy hard-boiled eggs, salad greens, avocado, cucumber, and sprouts, finished off with a delicious creamy basil mayo.

    Cajun turkey sandwich

    Adding cajun spice to a traditional turkey sandwich brings a whole new level of flavor to a classic. These cajun turkey sandwiches are served on whole wheat bread and packed with fresh spinach, tomato slices, turkey breast, and sweet green peppers, then finished off with some light mayo and a sprinkle of cajun seasoning.

    Veggie wraps with goat cheese

    If you’re looking for a vegetarian sandwich that doesn’t skimp on flavor, this is it. These veggie wraps with goat cheese offer a healthy dose of plant-based protein and fiber from the chickpeas, along with a punch of nutrients and flavor from portobello mushrooms, red peppers, and green beans. This is all served with a simple lemon and olive oil dressing and finished off with some goat cheese for added flavor and creaminess.

    Peanut butter and berry waffle sandwich

    Are you someone who prefers breakfast for lunch? Then you’ll love these peanut butter and berry waffle sandwiches! The bread is replaced with delicious whole wheat waffles, and the center is packed full of crunchy peanut butter, fresh berries, and a drizzle of honey for added sweetness. The berries offer a potent dose of antioxidants, while the peanut butter offers protein and healthy fats. 

    Salmon salad sandwich

    Salmon provides a rich, flavourful base to this healthy sandwich, and it is packed full of protein, healthy fats, and nutrients to fuel your body. Using pumpernickel bread in this salmon salad sandwich really boosts the flavor without adding a bunch of calories. On top of the salmon, you’ll also find fresh tomato slices, romaine lettuce, and red onion with cream cheese to finish it off.

    Chicken and cucumber pita with yogurt sauce

    This Greek-inspired chicken and cucumber pita with yogurt sauce has so much flavour in it, you won’t even realize it’s healthy! Marinated chicken is grilled and then packed into a whole wheat pita and topped with crunchy cucumbers, red onion, lettuce, and plum tomatoes. The yogurt sauce is deliciously flavourful with fresh mint and dill, making the perfect tangy dressing.

    Sweet-spicy barbequed chicken sliders

    These sweet-spicy BBQ chicken sliders meet all the flavor criteria you’ll want—sweet and spicy in every bite. They’re perfect if you have leftover rotisserie chicken, but you can also use chicken breasts, thighs, or drumsticks. Your tastebuds will be shocked by the combination of sweet pineapple, spicy jalapeno peppers, and salty Monterrey Jack cheese. They’re simple, packed full of protein, and are sure to become a new fav.

    Sesame-ginger turkey wraps

    Another take on the classic turkey sandwich, these sesame-ginger turkey wraps are great if you have leftover turkey. Paired with a sesame-ginger stirfry sauce, the turkey meat is combined with a broccoli slaw and served in a flour tortilla. It’s a delicious, flavorful, high-protein wrap that’ll keep you coming back for more.

    Provolone veggie party sub

    Swap out the classic high-sodium processed deli meats for a crunchy, delicious veggie party sub topped with creamy provolone cheese. A collection of unique and delicious veggies like broccoli rabe, marinated artichokes, sundried tomatoes, peppers, and onions fill this sub with nutritional goodness, while the cheese offers a bit of protein and some healthy fats. That’s all finished off with a drizzle of olive oil for a perfectly light, crunchy sandwich that won’t leave you craving a nap.

    Building a healthy sandwich

    There’s no end to the sandwich combinations you can find, but they’re not all healthy. So, we’ve created some guidelines for how to make a healthy sandwich that doesn’t compromise flavor for nutrition.  

    The bread

    The main feature in a sandwich is, of course, the bread, but this doesn’t always have to be two slices of nutrient-devoid white bread. Switch it up with whole wheat bread, pumpernickle, or sourdough to change up the flavors. It also doesn’t have to be bread period! Explore with various pitas and wraps to really change up your sandwiches. Or if you want to cut back on carbs, lose the bread altogether and opt for a keto wrap or lettuce. 

    The protein

    Protein should be the heart of every meal—it provides sustenance and helps properly fuel active muscles. That being said, you don’t always have to stick to the same old sliced turkey or ham. Instead, try experimenting with tuna, salmon, rotisserie chicken, or eggs. For vegetarian protein options, try mashed chickpeas, beans, or tempeh if you’re feeling adventurous.

    The veggies

    Veggies are not only packed full of key vitamins and minerals, but they fill your sandwich with so much flavour and texture. Pack your sandwich with different lettuces, cucumber, tomato slices, and even sprouts or broccoli slaw to boost the flavor and nutrient density of your lunch. 

    The dressing

    No sandwich is complete without some kind of dressing or sauce—even if it’s just a drizzle of olive oil. Some condiments are healthier than others, and some even pack in added nutrients and protein. Dressings like Greek yogurt, hummus, and guacamole are full of healthy fats and protein but also add flavor. Hot sauce and sriracha are great for a splash of spice too!

    The toppings

    Finally, finish off your healthy lunch sandwiches with some delicious toppings like cheese, spices, and fresh herbs. Depending on your preferences, you could also include some crunchy apple slices, pickles, or bacon. The sky is the limit when it comes to making a healthy sandwich, and you won’t know how it tastes until you try it!

    Bottom line

    While grabbing a burger and fries at the food truck can be tempting, prepping a healthy sandwich at home saves the bank and your waistline. Preparing your lunch ahead of time, preferably the night before, is one of the easiest ways to avoid rushing—and avoid hanger temptation. Have it ready to go so it becomes a simple option to help you eat healthier. 

    Which healthy sandwich do you want to try first?! Let us know in the comments!

  • 10 nutrients contractors need more of (especially if you’re over 40)

    10 nutrients contractors need more of (especially if you’re over 40)

    Paying attention to diet and ensuring you get the right nutrients is critical at any age but becomes increasingly important after you hit 40. Nutrients like protein become crucial for maintaining muscle mass, which naturally declines with age. Similarly, calcium and vitamin D are essential to counteract the bone density loss that accelerates in our 40s. Ensuring we get enough of these essential nutrients helps prevent age-related health issues and keeps us feeling our best as we grow older.

    10 nutrients to focus on for contractors 40+

    1. Protein

    Protein is essential for maintaining muscle mass, which naturally declines as we age. It also plays a critical role in repairing tissues, supporting immune function, and producing important enzymes and hormones. After 40, your body’s ability to synthesize protein decreases, making it vital to consume enough through diet. For those who find it challenging to get enough protein through food alone, a high-quality protein powder (animal or plant-based) can help meet daily needs.

    Where to find it: High-quality protein sources include lean meats like chicken and turkey, fish, eggs, dairy products, beans, and legumes. Non-GMO tempeh and tofu are also suitable options for vegetarians and vegans.

    2. Fiber

    Fiber is crucial for digestive health, helping to prevent constipation, lower cholesterol levels, and regulate blood sugar. As we age, the risk of cardiovascular disease and type 2 diabetes increases, making dietary fiber an important nutrient for reducing these risks. In addition to dietary sources, fiber supplements like psyllium husk can help ensure you’re getting enough.

    Where to find it: Rich sources of fiber include fruits like apples, pears, and berries, vegetables such as broccoli, carrots, and Brussels sprouts, and whole grains like oats, brown rice, and quinoa.

    3. Omega-3 Fatty Acids

    Omega-3 fatty acids are vital for brain health, reducing inflammation, and supporting heart health. These essential fats can help protect against cognitive decline and reduce the risk of chronic diseases, which become more prevalent as we age. Wild-caught fish are one of the best sources of natural omega-3s, but when it comes to supplements, avoid regular fish oil due to the potential for rancidity—go with alternative sources like algae oil or cod liver oil. These also often come with added vitamins like D and A, a great added bonus.

    Where to find it: Good sources of omega-3s include cold-water fatty fish like salmon, mackerel, and sardines. Plant-based options like flaxseeds, chia seeds, and walnuts are great sources of omega-3 fatty acids, but be mindful that they don’t provide sufficient amounts of EPA and DHA.

    4. Magnesium

    Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. As you age, your risk of developing magnesium deficiency increases due to reduced intestinal absorption, leading to muscle cramps, fatigue, and high blood pressure. Magnesium also plays a role in maintaining bone density, making it critical for preventing osteoporosis. Many plant foods contain high levels of magnesium. However, if your dietary intake is still insufficient, a magnesium supplement can be beneficial, especially in the form of magnesium citrate or glycinate, which are more easily absorbed by the body.

    Where to find it: Spinach and kale, avocados, nuts and seeds, whole grains, and legumes are all high in magnesium. Dark chocolate is another excellent source of magnesium (but skip the added sugar varieties).

    5. Calcium

    Calcium is crucial for maintaining strong bones and teeth. It also supports nerve function, muscle contraction, and blood clotting. After 40, calcium absorption decreases, and bone loss accelerates, particularly in postmenopausal women. Ensuring adequate calcium intake is vital for preventing osteoporosis and fractures. Calcium supplements, preferably combined with vitamin D, can also help meet daily requirements.

    Where to find it: Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For those who are lactose intolerant or prefer plant-based options, fortified plant milk (almond, soy, or oat milk), tofu, and leafy greens like broccoli and kale are good alternatives. 

    6. Potassium

    Potassium is an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals. It is crucial for maintaining healthy blood pressure, reducing the risk of stroke, and preventing muscle cramps. While potassium supplements are available, getting this nutrient from food sources is generally recommended, as excessive supplementation can lead to adverse effects due to toxicity.

    Where to find it: Potassium is abundant in fruits like bananas, oranges, and avocados, as well as vegetables such as sweet potatoes, spinach, and tomatoes. Coconut water is another great source of potassium. 

    7 and 8. Vitamin B12 & B6

    Vitamin B12 is crucial for maintaining healthy nerve cells, producing DNA, and preventing anemia by aiding in red blood cell formation. B6, on the other hand, supports brain development and function, helps in neurotransmitter synthesis, and is involved in the metabolism of proteins. As we age, the body’s ability to absorb B12 decreases, and deficiencies in B12 and B6 can lead to cognitive decline, fatigue, and mood disturbances. Supplementing with a B-complex supplement is an easy way to ensure you are getting enough of these.

    Where to find it: Vitamin B12 is predominantly found in animal products like meat, fish, poultry, eggs, and dairy. For vegetarians and vegans, fortified cereals, nutritional yeast, and B12 supplements are essential. Vitamin B6 can be sourced from poultry, fish, potatoes, chickpeas, and bananas. 

    9. Vitamin D

    Vitamin D is probably the most talked about vitamin, and for good reason. It’s essential for calcium absorption, which is critical for maintaining bone health. It also supports immune function and may help protect against chronic diseases like heart disease and cancer. As you age, your skin’s ability to synthesize vitamin D from sunlight diminishes, making it harder to maintain adequate levels. Because food sources are often insufficient, vitamin D supplementation is commonly recommended, especially in the form of vitamin D3, which is more effective at raising blood levels of the vitamin.

    Where to find it: Vitamin D is found in some food sources such as fatty fish (like salmon and mackerel), fortified dairy products, and egg yolks. 

    10. Probiotics

    Probiotics are beneficial bacteria that support gut health by promoting a balanced microbiome. A healthy gut is essential for efficient digestion, nutrient absorption, and a robust immune system. As we age, the diversity of our gut microbiome tends to decrease, leading to digestive issues and a weakened immune response. Probiotics are widely available in foods, but for those who prefer a more concentrated dose, probiotic supplements are widely available and can help maintain a healthy balance of gut bacteria, particularly as we age.

    Where to find it: Probiotics can be found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso.

    Why nutrient needs increase with age

    As we age, our bodies undergo significant physiological changes that increase the need for certain essential nutrients. Metabolism slows down, reducing overall energy requirements but increasing the need for nutrient density in our diet. The efficiency of nutrient absorption also declines, particularly for vitamins like B12 and minerals such as calcium and magnesium. And because older adults often experience changes in appetite, oral health, and mobility, maintaining a balanced diet can be more challenging. Chronic conditions and medications can further deplete essential nutrients, leading to deficiencies impacting bone health, muscle mass, cognitive function, and overall well-being. 

    To counteract these challenges, it is crucial to focus on a nutrient-dense diet that emphasizes the intake of key vitamins and minerals. This ensures the body has the resources to maintain health and vitality in later years.

    Bottom line

    Taking proactive steps now can prevent debilitating conditions like sarcopenia or osteoporosis down the road. By focusing on essential nutrients like protein, calcium, magnesium, and vitamins B12 and D, you can support your body’s changing needs and live a higher quality of life. A nutrient-dense diet and supplementation, where needed, can help address the natural decline in nutrient absorption and ensure that you age healthily and gracefully.