Spring is in the air! Ushering in a season of temperate weather, extra hours of daylight, and flowers in bloom. As things open up around us more and more we’ll have less time at home and more time out in the world, enjoying all that spring brings. That’s why I’m offering ‘Time-Saving Tips for Healthy Eating’ as the theme for my online team builders this month.
Spring is a time for change and growth. Why not spend some much-earned team-building time and pick up some simple time-saving tips for healthy eating. I help clear up the misconception that healthy eating takes too much time and costs too much. I teach you and your team to confidently make meals that are not only time saving but also save you money.
Here is just a glimpse of what I cover:
- Learn the ‘dirty dozen’ and how this list can save you money.
- The cook once, eat twice method (always a winner!)
- ‘Meal planning made simple.’
- And many more time saving tips for healthy eating.
What’s the Dirty Dozen & The Clean Fifteen?
There are so many simple ways to optimize your organic food budget, such as cooking from scratch, buying seasonally and locally, and knowing the Dirty Dozen and Clean Fifteen. While I try my best to do mostly organic, it’s almost impossible to only eat foods labelled organic. The Environmental Working Group (EWG) is a non-profit organization dedicated to protecting human health and the environment. The Environmental Working Group has conducted extensive research on popular fruits and vegetables to identify which are the most contaminated.
The dirty dozen is ranked in order from the greatest to least amount of pesticide residue, these were the top 12 fruits and vegetable offenders:
- Kale, collard and mustard greens
- Bell and hot peppers
These are the “clean fifteen” These 15 foods had the lowest amounts of pesticide residues, according to EWG’s analysis.
- Sweet corn
- Sweet peas (frozen)
- Honeydew melon
I suggest keeping these lists on your phone or printing them off to take to the grocery store with you. I have the images above saved to the favourites folder on my phone for easy access while I’m at the store. As always, certified organic is preferable but if it’s not available, you can know what to avoid and what’s ok to eat.
April health-based online team builders
Healthy corporate wellness classes and Lunch and Learns will help your employees feel great this Spring. My corporate wellness sessions are not only online team builders but are also educational, informative and engaging. I share practical tricks and tips to help you and your team feel your best. Email firstname.lastname@example.org for more details or check out my Virtual Corporate Wellness page.
Cooking Class 1: Pesto Salmon & Potato Salad
When Spring makes its debut I always use this time to shake things up in the kitchen. Out with the soups and stews and in with the fresh, vibrant and nutrient-dense dishes that taste delicious! During this virtual cooking class, you’ll learn how to elevate salmon by topping it with a bright-herb infused pesto. As a side dish, we’ll create a delicious side of warm asparagus salad with soft potatoes, crispy asparagus and lemony fresh vinaigrette. We will make these recipes together from start to finish during the class. All participants will receive the recipe in advance.
Health benefits of these recipes
These recipes are not only fresh and bright but host an array of health benefits. Here are some of the nutritional benefits of just a few of the ingredients we’ll use.
- Salmon- Salmon is packed full of nutrients that are beneficial for our health in numerous ways. Salmon is known as one of the best sources of omega-3 fatty acids EPA and DHA. EPA and DHA have been shown to decrease inflammation, lower blood pressure, and even reduce the risk of cancer.
- Potatoes- Spuds get a bad rap! But there is no need to fear potatoes. Tryptophan, which is found naturally in potatoes, is a natural sedative that ensures a goodnight sleep. Also, the potassium in potatoes acts as a muscle relaxant, which further ensures a more restful sleep and relaxation
- Asparagus- Is packed with cleansing chlorophyll (which gives it that bright green colour) as well as tons of nutrients that help your body to detoxify. Asparagus is super high in antioxidants which help protect against the effects of aging. It’s also high in iron with about 15% of your daily intake in just a few stalks.
Cooking Class 2: Cinco do Mayo
Cinco de Mayo is right around the corner! No matter how you plan to celebrate — attend a party, eat Mexican food with family, or simply break out the tequila cocktails — Cinco de Mayo has truly become a day of fun festivities. What better way to celebrate than with me- together I’ll show you how to make baked yuca/cassava chips along with homemade guacamole and salsa from scratch. I also have the option to get extra festive and create a Paloma cocktail, deliciosa!
This is a very popular class not only because of how tasty the recipes are but because it truly feels like a celebration while we make the recipes. These recipes will be made with me step by step and all cooking class attendees will receive the recipes before the class.
Avocados: Did you know?
The healthy fats found in avocado help our body absorb nutrients from other foods. Research has found adding avocado to meals helps the body absorb the colourful pigments from carrots, lettuce and other vegetables.
Never Heard of Yuca or Cassava before?
Yuca is a root vegetable that is also known as cassava and it is used to make tapioca flour. It is really popular in Africa, Asia, and South American cuisine. Yuca or cassava is a starchy tuber that has a sweet nutty flavour.
Some of its health benefits include:
- Being an excellent gluten-free carbohydrate
- Containing moderate amount of B-vitamins that will help boost energy levels
- Being a good source of blood pressure-regulating potassium
- Containing important minerals like zinc, copper, iron, and manganese
- Supports digestion and healthy gut bacteria. This is due to its high fiber content.
- Another health benefit is that it helps to fight inflammation in the body.
Cassava is a very versatile root vegetable that’s widely consumed in several parts of the world. Cassava root makes a great addition to so many dishes including stir-fries, soups, baked goods, and desserts.
How to Book a Healthy Corporate Wellness Class
If you are interested in booking one of my online team builders, please send an email to email@example.com for pricing and to set up a time to discuss your team’s needs in more detail. You can also check out my Virtual Corporate Wellness Page for details on how my remote corporate wellness classes bring teams together across the country.
This post contains some photos from Unsplash and some photos that are my own.