Spring Clean Your Desk

Many of us spend 30-40 hours every week in our office. So, it’s important to have a space where you can feel comfortable and productive. Here are some of the best tips to help you spring clean your desk.

Divide your desk into sections. Have a workspace for your computer, library area for research, storage area, supplies, and filing.

Rid your desk of visual clutter. Only keep essential items in arms reach. For most of us that means a monitor, keyboard, telephone, two pens, a notebook, and a family picture. Everything else can go into it's specified section.


Hang coat/purse hooks. Personal items will often overwhelm your space if you don’t have a specified place to put them.

Sort your junk drawer. Most people have that one drawer in their desk where they throw everything to keep items out of site. After time you become anxious opening the drawer and you also don’t know what’s in it.

Disinfect regularly. Even if you are neat you still need to remove the dust, food, and fingerprints from your desk on a regular basis. This habit will also force you to tidy loose papers and trash that is sitting around.

Extras Checklist:

Empty the trash and recycling containers, wipe them with a damp cloth.

Restock any office supplies you are running low on

Change up your decorations or add a few

Bring a small plant or terrarium to “green up” your workspace

Mocha Avocado Mousse

By Coach Maria - Salus Nutritionist & Food Expert

A variation of this recipe has been bouncing around food websites for some time.  It's been on my must-try list for way too long, but with SO many other recipes and food creations I also have on that list, I simply forgot about it.

Until, that is, I had some leftover avocados and wondered what I could do with them before they turned brown (which can happen before you know it!).

A quick "avocado" search on my list immediately brought up several ideas, this creamy temptation being one of them.

The one recipe I had, however, contained entirely too much added sugar for my taste and although most recipes are somewhat similar, I decided to omit one or two ingredients and replace with one or two other ingredients. 

First attempt was a terrible failure (it hurt to throw away such great avocados!).

Second attempt - about a month later, when I had leftover avocados - was better, but something was missing and the sweetness was off (but my 1 year old grandson devoured it, so I kept the recipe at least for him, since he still has not been exposed to any sweets and his palate is still neutral).

Third attempt - several weeks later when making the second attempt recipe for my grandson - was riddled with mistakes that I knew would probably be another waste.  Those mistakes proved to be the perfect combination and omissions of ingredients!

The avocados not only add nutrients (healthy fats!) that gives this recipe a healthier alternative to a traditional chocolate mousse, but they add an incredible creaminess that satisfies the palate. 

Top that with a good quality cocoa, and you will be eating in paradise!

Ingredients
serves 4-6

4 ripe avocados
9 soft medjool dates
2 Tblsp raw, unfiltered honey (or maple syrup)
2 Tblsp high quality unsweetened cocoa powder
1 tsp vanilla extract
1/4 tsp almond extract (optional)
2 Tblsp organic decaf coffee (optional)

Remove pit from avocados and place in food processor along with the rest of ingredients.  Blend until smooth and creamy.  Add additional cocoa to suit taste if desired.

Nutritional Information Per Serving:

Protein:   4g
Carbs:     39g
Fat:         17g
Sugar:     26g

Nutritional information are estimates and will vary

Because We Know How Busy You Are…

If there is one thing Salus understands, it’s that our clients and followers are extremely busy. So I’ll just get right to the point.


This week I’ve made a 5-day meal plan that includes breakfast, lunch, dinner, and a snack. You will also find the grocery list that has everything you need to prepare these dishes.

Infant/Toddler Snacks

 

From 500+ calorie desserts disguised as coffee drinks to inflammatory-causing, fat-gaining fast food; we adults typically know when we're making less than optimal food choices.

What we may not realize, however, is that the food we habitually give young children - infants/toddlers, especially - are essentially junk food.

Convenient food that contains needless sugar, high amounts of sodium, additives, preservatives and even inflammatory oils are setting the stage for sugar addictions and unsound eating habits.

One of the biggest predictors of health issues are typically sugar and inflammatory oil exposure and how early that exposure begins.

Let's take a look at common infant/toddler snack items and their ingredients which are usually given at the first sign of teething or once teeth have come in:

 

Gerber Graduates Animal Crackers:
Ingredients: Whole Wheat Flour, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Sugar, Ultra Low Linoleic Soybean Oil, Calcium Carbonate, High Fructose Corn Syrup, Molasses, Sodium Bicarbonate, Cinnamon, Salt, Sodium Acid Pyrophosphate, Soy Lecithin, Alpha Tocopherol Acetate (Vitamin E), Ferric Orthophosphate (Iron), Mixed Tocopherols (for Freshness), Calcium Phosphate, Zinc Oxide, Natural Flavor.

Most of these ingredients are worrisome for infants/toddlers, but the one's highlighted in red should never be in an adult's diet, much less in an infant's! (p.s. "Natural Flavor" is a clever way to disguise ingredients like MSG).

Nabisco Zwieback Toast:
Ingredients:  Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Sugar, Butter (Cream From Milk. Salt), Soybean Oil, Lactalbumin (a Milk Protein), Yeast, Wheat Gluten (a Protein), Partially Hydrogenated Cottonseed Oil (Emulsifier), (Adds a Trivial Amount of Trans Fat), Eggs, Spices (Cinnamon, Mace, Nutmeg), Salt, Potassium Carbonate. Egg Whites, Mono- and Diglycerides.

Again, most of the ingredients shouldn't be given to infants.  Oh, and "Adds a trivial amount of trans fat"?!  Since when is trans fat trivial to adults, much less the little bodies of infants??

 

 

Gerber Graduates Puffs:

 

Strawberry Apple:

Rice flour, whole wheat flour, wheat starch, sugar, whole grain oat flour, dried strawberry puree, tri- and dicalcium phosphate, dried apple puree, mixed tocopherols (for freshness), apple juice concentrate, zinc sulfate, natural apple strawberry flavor, soy and sunflower lecithin, alpha tocopheryl acetate (vitamin E), electrolytic iron, strawberry juice concentrate.

Sweet Potato:Rice flour, whole wheat flour, wheat starch, sugar, whole grain oat flour ,dried sweet potato puree, tri- and dicalcium phosphate, natural flavor, annatto extract color, mixed tocopherols (for freshness), zinc sulfate, soy and sunflower lecithin, alpha tocopheryl acetate (vitamin E), electrolytic iron.

Banana:
Rice flour, whole wheat flour, wheat starch, whole grain oat flour, sugar, dried banana puree, tri- and dicalcium phosphate, natural banana flavor, mixed tocopherols (for freshness), soy lecithin, zinc sulfate, alpha tocopheryl acetate (vitamin E), electrolytic iron, caramel color, turmeric extract color, vanilla extract.

 

 

Yes, the packaged snacks are convenient for YOU, but not the best choice for your infant/toddler.

 

There's a better alternative that truly takes little time and effort and you'll feel great about giving your infant/toddler a snack item made with real food ingredients and zero questionable additives/chemicals/sugars/oils.

 

 

Homemade Biscuits ! 

 

 

 

Ingredients

makes 24 cookies

 

2 tablespoons coconut oil

2 egg yolks
1 tsp cinnamon
1.5 c almond flour
1/2 banana, mashed (mashed sweet potato works great also!)
1 teaspoon baking powder
2-4 tablespoons water (to be used if dough is too dry when mixed)

 

Preheat overn to 350 degrees.

Beat oil and egg yolks together, mixing well.

Add banana, mix.

Add remaining dry ingredients and fold until thoroughly combined.

Knead in any extra almond flour to make a stiff dough.

Roll into a log.

Cut log diagonally into 1/2" slices.

Place on baking sheet.

Bake for 20-25minutes (flip halfway through baking time).

Store in airtight container and keep in fridge.

 

Optional add-ins:

Raisins

Egg-white only protein powder (this should not be given to infants younger than 1 year old due to possible allergy)

 

 

Nutritional Information Per Serving:

2 cookies per serving

 

Protein:  4.8g

Carbs:    5.5g

Fat:        12.9g

Sugar:    2.2g

 

Nutritional information are estimates and may vary 

How to Eat Fast Food

You have to get from one location to the next in 15 minutes and you haven’t eaten for the last 5 hours. Or your night is so packed with activities with family/friends there is no time to prepare something healthy.

We’ve all been there and we have all found ourselves in the drive thru of McDonalds and Wendys. I’m not writing this to guilt trip you- I’m writing this to tell you how to eat fast food in the healthiest way possible.

Salus Suggestions:

McDonalds: Southwest Salad with Grilled Chicken
(290 calories, 8g fat, 27g protein)
Burger King: Tendergrill Chicken Sandwich (hold the mayo)
(360 calories, 6g fat, 36 g protein)
Taco Bell: Fresco Country Taco
(150 calories 7g fat)
Wendy’s: Apple pecan chicken salad
(330 calories, 30g protein)

Make careful menu selections- stay away from options with the following descriptions:

· Deep-fried
· Batter-dipped
· Breaded
· Cream sauce
* Choose “grilled” instead

Don’t be fooled by salads
While some salads can be a great option, many fast food salads are loaded with excess cheese, breaded/crispy chicken, and high-fat salad dressing. Go for salads that have minimal high-fat toppings and maximum vegetables. Also- ask for a balsamic dressing. It makes a huge difference.

Drink water with your meal.
Soda pop is a huge source of hidden calories. (One 32 oz soda contains about 425 calories.)

I hope this helps you make smarter decisions the next time you find yourself at the drive thru. =) 

Prevent Weight Gain At Work

Here are a few great tips to preventing weight gain at work: 

Keep your breath minty to prevent snacking
Something about a minty taste reminds you that you have already eaten. So make sure to brush your teeth or pop a mint after your meals. If you start feeling hungry when you know you’ve eaten enough, opt for some warm water or tea to help you feel full.

Work out at some point (at lunch, on a break, at your desk)
Get your body moving. Many people don’t understand that exercise wlll actually energize you. So don’t worry about feeling lethargic after your workout. It’s more likely to come from being stagnant and snacking all day.

Bring a huge salad for lunch.
Skip eating out to lunch and pack a massive salad instead. Loaded with nutrients and low in calories. Make sure to include a protein source so that you stay satisfied until the end of the day.


Hang motivation at your desk
Set yourself up for success. This doesn’t have to be a massive poster board with vibrant pictures, etc. (although it can be)! Post a quote that will motivate you to stay on track. Hang a picture of something that reminds you of your goals.


I hope these help!

Cinnamon Honey Roasted Chickpeas

By Coach Maria - Salus Nutritionist & Food Expert

If you haven't tried roasted chickpeas, you have missed out!

The good news, though, is your days of missing out are over - they are so easy to make and there are many different ways to season them.

Have you ever had the cinnamon roasted almonds at the mall during the holiday season?  If you're a fan of that flavor, you will love these!

Not everyone in my family can have nuts, so this is a great alternative to any nut you might use!

Did I mention easy??  With only 5 ingredients that you can probably find in your pantry or spice drawer, you will probably want to double or triple this recipe (if you care to share!).

Ingredients
serves 4

1 (15oz can) chickpeas (Garbanzo beans)
2 teaspoons olive or coconut oil
1 tsp cinnamon
1 Tblsp coconut crystals (or regular sugar will work)
1 Tblsp raw, unfiltered honey

• Drain and rinse chickpeas well
• Dry thoroughly with paper towels or gently with a clean dish cloth (it's ok if the peels come off)*
• Mix all ingredients (except honey) in a small bowl
• Add dried chickpeas and mix until completely coated
• Spread chickpeas in a single layer on a large baking sheet
• Bake 30-40 minutes or until crunchy
• Once roasted, place in bowl, drizzle honey over chickpeas until coated
• Spread back out on baking sheet to allow to dry

Variations:

Chili-Lime Roasted
Drain, rinse and dry as directed above.  Bake for 45-40 minutes until crunchy and let cool slightly.  Meanwhile, in a bowl, combine:
2-3 tsp chili powder
2 Tblsp olive oil
1 Tblsp + 1 tsp lime juice
3/4 tsp sea salt
1-2 tsp cumin
Add cooled chickpeas to mixture and blend thoroughly.  Best eaten immediately or stored in airtight container.

Garlic-Parmesan Roasted
Drain, rinse and dry as directed above.  In a bowl, mix with the following:
1/2 c parmesan
1 tsp minced garlic
1 Tblsp olive oil
1/2 tsp sea salt
Bake as directed above.

*The key to getting these crunchy is to make certain the chickpeas get dried after rinsing.  I will sometimes leave them sitting on my counter, after I dry them on a dish cloth, for about 30-40 minutes, just to make sure.

Nutritional Information:

Protein:    7,4g
Carbs:      17.6g
Fat:          8.5g
Sugar:     1.8g

Nutritional info are estimates and will vary.

Simple Swaps to Cut 500 Calories

When it comes to new eating habits, we can use all the help we can get. Here are a few easy ways to cut 500+ calories from your diet.

Pop Your Own

Most large, buttery tubs of popcorn from the concession have a whopping 1,000+ calories. Smuggle in your own 94% fat-free popcorn and save around 900 calories.


Get Your Cake, And Eat It Too

If you have a sweet tooth it's fine to give in every once in awhile. Trade your ginormous cupcake for amini version. You can cut around 500 calories.

Fool Yourself

We've talked about this before, My Plate Trick. Trade your 12-inch dinner plate for a10-inch one. Do that for every meal of the day and you'll save around 500 calories.

Pizza Pizza

Rather than going for a deep dish, double cheese pizza with pepperoni, sausage, and bacon- opto for a thin-crust vegetable cheese pizza instead. You will easily net 500+ calories.

It's the little things:

It's not just about cutting massive amounts of calories from one meal. Here are a few simple ways to cut around 100 calories that will really add up.

• Use skim milk in place of flavored coffee-creamer 
• Order bacon, not sausage with your eggs 
• Skip the crackers and cheese on top of your soup 
• Top your sandwich with onions, lettuce, and tomato- skip the cheese 
• Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend