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Find out the latest health and organic news from our resident dietitian, Rebecca, along with recipes, tips and more!

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The content posted here is for general informational purposes only and is not medical advice. Health information changes frequently as research evolves. You should not rely on any information here as a substitute for consultation with medical professionals.

5 Ways To Stick With Your Health Goals

After the holiday season of eating, drinking and merriment many fitness centers see a rise in gym membership and attendance. However, regardless of this enthusiasm statistics show that gym attendance is typically back to its regular numbers by mid-February. No matter what your New Years health and wellness goals involve here are a few simple tips to stick with your good intentions.

  1. Write down your goal. Putting pen to paper helps many people make a more specific, measurable and achievable goal.
  2. Ask for help. Don’t be afraid to ask how to use a new machine, piece of lifting equipment or the proper technique for a particular exercise.
  3. Make a schedule. To accomplish any goal you have to manage your time wisely. Pick a time of day that is sustainable for focusing on your goals.
  4. Diversify your wellness routine. Goals are about results and there are multiple ways to get results. Experiment with new exercises and foods to achieve your goal
  5. Find accountability. To stay on track schedule a time with a personal trainer of fitness coach. Find a workout buddy or use a digital fitness tracker to give you honest feedback.

A bonus tip that’s always well received is Reward Yourself. No one has to be told twice to cut themselves a little slack. Treat yourself to a little relaxation on your day off from working out or plan a fun event to look forward to celebrating your accomplishments.

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Cinnamon Raisin Bread Pudding

10 slices cinnamon raisin bread

4 large Clearly Organic Eggs

2 cup Clearly Organic Whole Milk

1/4 cup Clearly Organic Sugar

1/4 cup Clearly Organic Honey

1 teaspoon Clearly Organic Cinnamon

1 teaspoon Clearly Organic Vanilla

1/2 cup raisins

 

Greek Yogurt Sauce

1/4 cup cream cheese, softened

1/4 cup Greek yogurt

1/2 teaspoon Clearly Organic Vanilla

3 Tablespoons Clearly Organic Powdered Sugar

 

Coat an 8×8 inch baking dish with Clearly Organic cooking spray. Rehydrate 1/2 cup raisins in warm water, let sit while you prepare bread and egg mixture. In a large bowl whisk together eggs and milk. Then add sugar, honey, cinnamon and vanilla. Cut bread into 1 inch pieces then add bread to greased 8×8 baking dish. Pour egg mixture over the top and gently toss to distribute mix. Let mixture stand for 15 minutes to soak in, stirring occasionally. While mixture soaks preheat oven to 350 degrees. Drain raisins of excess water and sprinkle over the top of the mixture. Bake for 40 minutes or until knife inserted comes out clean. Serve warm with Greek yogurt sauce.

For the Greek yogurt sauce: Add all ingredients to a small blender or food processor. Purée until smooth and creamy. Add sauce to the top of warm bread pudding.

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Cinnamon Raisin Bread Pudding

 

Learn More From Our Nutritionist

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Lemon Chicken

1/4 cup Clearly Organic Olive Oil

2 Tablespoons minced garlic (4-5 cloves)

1/3 cup dry white wine

1 Tablespoon lemon zest

2 Tablespoons lemon juice

1 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon Clearly Organic Ground Pepper

4 chicken thighs (skin on, about 6 ounces each)

1 lemon, thinly sliced

Additional salt and pepper to taste

 

Preheat oven to 400 degrees. In a small saucepan over medium heat add olive oil and garlic. Cook for 2 minutes then remove from heat and add wine, lemon zest, lemon juice, oregano, thyme and 1/2 teaspoon salt. Stir contents then pour oil mixture into a 9 x 12 inch baking dish. Place chicken breasts skin side up over the sauce. Then brush chicken with the oil mixture and sprinkle with salt and pepper to taste. Cut lemon into thin slices. Place lemon slices among the chicken and under the skin. Bake for 30-35 minutes. Depending on thickness of chicken. Check for doneness using a meat thermometer. If you desire the chicken to be slightly brown place under the broiler for 5 minutes. Once you remove the chicken from the oven allow it to cool for 10 minutes. Serve warm with pan juices poured over the top.

 

Lemon Chicken

 

Lemon Chicken

 

Lemon Chicken

 

Lemon Chicken

 

Learn More From Our Nutritionist

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Broccoli And Mushroom Stir-Fry

3 cups fresh broccoli florets

1 yellow onion, sliced

1 Tablespoon Clearly Organic Olive Oil

1 (8oz) package white button mushrooms, sliced

2 Tablespoons teriyaki sauce

1/4 cup peanut sauce (see Clearly Organic blog for recipe)

1 cup Clearly Organic Basmati Rice

 

Cook 1 cup rice according to package directions. While rice is cooking sauté broccoli and onions in 1 Tablespoon olive oil and 2 Tablespoons teriyaki sauce over medium high heat. Cook for 5 minutes then add sliced mushroom and continue cooking until vegetables have reached desired doneness. Serve sautéed vegetables over a bed of rice then drizzle warm peanut sauce on top.

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

Broccoli And Mushroom Stir-Fry

 

Learn More From Our Nutritionist

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Peanut Sauce

Peanut sauce can be a go-to condiment that adds a unique flavor to a variety of dishes. Whether you’re having a stir fry, a salad, chicken or noodles this recipe can be the perfect addition.

1/2 cup Clearly Organic Peanut Butter
2 Tablespoons soy sauce
2 Tablespoons fresh lemon juice
1 Tablespoon Clearly Organic Honey
1 teaspoon Worcestershire sauce
1 teaspoon Clearly Organic Ground Ginger
1 teaspoon Clearly Organic Garlic Powder
1/4 to 1/2 cup water

Add peanut butter, soy sauce, lemon juice, honey, Worcestershire, ground ginger and ground garlic powder to a small blender or food processor. Blend until contents are smooth. Add 1/4 cup water and continue blending. Add more water if you desire a smooth and lighter sauce.

 

Peanut Sauce

 

Peanut Sauce

 

Peanut Sauce

 

Learn More From Our Nutritionist

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Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

For the Salad:

6 cups organic salad greens

1 1/2 cups roasted butternut squash (see Clearly Organic blog for recipe)

1/4 cup roasted and salted mixed nuts, chopped

2 ripe pears, thinly sliced

 

For the Dressing:

1/4 cup Clearly Organic Olive Oil

3 Tablespoons Clearly Organic Balsamic Vinegar

2 Tablespoons Clearly Organic Maple Syrup

1/4 teaspoon salt

1/8 teaspoon Clearly Organic Ground Pepper

 

Start by making your dressing. In a mason jar add oil, balsamic vinegar, maple syrup, salt and pepper. Secure the lid and shake to mix.

Place Organic mixed greens in a large bowl. Just before serving add roasted butternut squash, nuts and pear slices. Gently toss to distribute. Drizzle salad dressing over the top and gently toss again to evenly distribute.

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

Roasted Butternut Squash and Pear Salad with Maple Balsamic Dressing

 

 

Learn More From Our Nutritionist

 

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Forming New Habits

A new year always brings about an opportunity to step back and evaluate how we want to begin another season of life. New Years resolutions are a common time to make health goals and lifestyle changes. At the root of most New Years resolutions is a habit change, and habits are a big part of our overall wellbeing.

There’s a significant amount of psychological research behind the process of habit formation and change so we can be confident that for most people habit change follows a similar cycle. Here are a few simple ways to identify a potential need for habit change. These 3 tips come from Charles Duhiggs best selling book, The Power of Habit.

1. Pinpoint a trigger or cue for a certain behavior

2. What is the action you take, or the behavior itself

3. What is the outcome or benefit from the behavior

Once you identify a habit you’d like to change use this structure to solidify your desired result. An easy way to remember the components of habit change according to author James Clear is 3 R’s: Reminder, Routine and Reward. Establish a reminder for your new habit, make it part of your daily routine and reward yourself along the way. Enjoy the journey of establishing new habits in the New Year!

 

Learn More From Our Nutritionist

 

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Fructose Intolerance

Recently a Clearly Organic customer wrote in asking about foods that are acceptable for a fructose intolerant child. It’s always a challenge to adjust your families meal plan to accommodate various dietary restrictions. However, it is definitely possible to make healthy and delicious meals that are void of specific allergen containing substances. A fructose intolerance is a digestive disorder that results in impaired fructose absorption. This causes higher concentrations of fructose in the intestines, leading to discomfort and potential medical complications.

It’s always important to first consult your doctor regarding specific dietary needs for any allergy or intolerance. For those affected by the unique condition of fructose intolerance it’s good to avoid high fructose foods such as juices, apples, pears, peas, grapes, watermelon and papayas. It’s also wise to read food labels and limit or avoid foods with high fructose corn syrup, agave syrup, maple flavored syrup and palm syrup. Specifically read ingredient lists on cereal, granola bars, sweetened milk products and cured meats.

Lower fructose foods are generally safe to consume. Berries, carrots, avocado, green beans, bananas and lettuce are considered low fructose foods. The best type of meal plan for a fructose intolerant person is one that contains natural unprocessed foods. Most vegetables, whole grains, natural proteins and fish are great options for any healthy meal plan.

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Soft Gingerbread Cookies

3/4 cup molasses

1/3 cup Clearly Organic Brown Sugar

1/3 cup water

3 Tablespoons Clearly Organic Butter, softened

3 1/4 cup all purpose flour

1 teaspoon baking soda

1/2 teaspoon ground allspice

1 teaspoon Clearly Organic Ground Ginger

1 teaspoon Clearly Organic Ground Cinnamon

 

In a medium bowl, or standing mixer, beat together molasses, brown sugar, water and softened butter. Combine until smooth. In a separate bowl add the flour, baking soda, allspice, ginger and cinnamon. Stir to combine dry ingredients. Then add the flour mixture to the wet ingredients, one cup at a time, stirring or beating with mixer to evenly distribute. Combine all ingredients and form dough into a ball. Cover and chill for at least 3 hours. Preheat oven to 350 degrees. Lightly flour your counter and roll out dough to. 1/4 in thickness. Cut dough with desired shapes and place on a cookie sheet. Bake for 8-10 minutes then allow cookies to cool on a wire rack. Decorate as desired.

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Soft Gingerbread Cookies

 

Learn More From Our Nutritionist

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Easy Homemade Marinara Sauce

2 Tablespoons Clearly Organic Olive Oil

1 medium onion, chopped

2 teaspoons minced garlic

1 (28oz) can Clearly Organic Tomatoes With Basil

1 (14.5oz) can Clearly Organic Diced Tomatoes

1/2 teaspoon kosher salt

1 teaspoon Clearly Organic Sugar

1/4 teaspoon Clearly Organic Ground Pepper

1/2 teaspoon Italian seasoning

 

Heat oil in a medium sauce pan over medium heat. Add onions and sauté for 4 minutes. Then add garlic and cook an additional 3 minutes. Stir in remaining ingredients and simmer uncovered over medium low heat for 10 minutes minutes. Sample your sauce and add additional seasoning to taste. Enjoy with Clearly Organic pasta.

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

Easy Homemade Marinara Sauce

 

Learn More From Our Nutritionist

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