Grab & Go Food Prep Part 1 : Healthy Snacks When You’re On the Go

Most of us live in a crazy busy world, where day to day, we feel we don’t have time to do much of anything we’d like, including food prep and eating healthy. When you are bouncing around to the gym, to work, to your children’s after school activities, etc., you may feel like healthy snacks are the furthest thing from possible. But they don’t have to be!

Below you’ll find 7 healthy snacks that are easy to prep and easy for grab & go situations that happen on the daily.

Revolutionary Healthy Snacks To Stay On Track

Hard Boiled Eggs

This one is easy! Boil your eggs, peel the shell, slice into halves and refrigerate until needed. If you want to spice things up a bit, lightly salt and pepper the eggs, add paprika or cumin, or bring mustard or hot sauce for dipping. We personally recommend a little lemon pepper!

Hard boiled eggs give you the protein you need when you are on the go and they don’t turn bad very quickly, so feel free to make a batch for the week.

Fruit

This is also a no-brainer healthy snack. Fruit provides countless nutrients and the sweetness can be just what you need for a morning or midday pick me up when you are on the go. Just be careful with portion size because fruit, although natural, can still have a lot of sugar and send you crashing shortly after consumption!

We suggest filling several small containers with fruit and grabbing one when needed.

Plantain Chips

Ah, yes, one of our favorites! Every time we eat plantain chips, we feel like we’re “cheating”, but the great news is, it’s actually a guilt-free snack! Plantain chips are a healthy snack that are easy to make. You just slice and bake with olive oil and salt and they’ll come out crunchy and delicious.

If you feel you don’t even enough time to make them yourself, there are a ton of different brands at the grocery store (just be sure to read the ingredients to ensure nothing artificial or harmful has been added).

Jerky

A common misconception is that beef jerky is not a healthy snack. This couldn’t be farther from the truth, IF you’re buying the right kind of jerky. You’ll want to look for jerky that doesn’t have refined sugars, additives, or other junk fillers that are not good for you.

Some of the best and safest brand names for jerky are Steve’s Original, Sophia’s Survival Foods, Primal Pacs Jerky, and Hunted and Gathered Paleo Jerky. These can be perfect, protein-packed snacks to have on hand for whenever you are rushing out the door!

Veggies and Dips

Veggies seem like an obvious healthy snack go-to, but you can get creative with various combos for when you are in a rush. For example, you can take little containers of salsa and guac or even hummus and dip your veggies (think carrots, cucumber, broccoli, etc).

You could also soak your cucumbers overnight in apple cider vinegar and onions to give them more flavor for the next day. Just make sure you keep a wide variety and continue switching things up so you don’t get sick of the same ole veggies.

No More Excuses!

As you can see, these healthy snacks are all relatively inexpensive, quick to throw together, and delicious! So don’t fall victim to fast food delivery just because you’re busy. Instead, take a few minutes out of your weekend to meal prep for the rest of the week and you’ll feel prepared when hunger hits.

We know from experience that if you get everything ready in easy-to-grab portions, you have a much better chance of choosing healthy snacks over junky.

If all else fails, know that there are endless options of healthy snacks and meals at Get Juiced. So skip McDonald’s drive thru and head on in to Get Juiced today!

Real Food Revolution: What Is It? Why Do We Need It?

What is the Real Food Revolution?

The Real Food Revolution started from a book written by Ohio congressman, Tim Ryan, in 2014. The book was written to explain the health crisis we have on our hands here in America and talk about ways we can go about solving these issues at hand.

The Crisis

Congressman Ryan explains that the crisis taking place is happening when thousands upon thousands of Americans are facing a variety of health issues, many of them due to what we are consuming, as our government continues pushing policies and strategies that make eating bad or fake food the most convenient option.

What Makes Food Fake/Bad?

Simply stated, ingredients that are not natural are what make foods fake and/or bad. This includes processed foods, foods with high fructose corn syrup, fillers, and basically, any ingredients you can’t pronounce or explain what they are.

Another way to tell- real foods cannot be preserved for endless amounts of time. There is no reason that those cheese crackers should have an expiration date three years from now if they are indeed fresh cheese and fresh ingredients!

Good foods would be those that haven’t been processed. Fresh (and organic) meats, vegetables, fruits, and nuts (basically anything on our menu).

What’s In It for a Congressman?

Congressman Ryan recognized this epidemic and identified that the unhealthy foods our society and our government are promoting were in fact making citizens ill. And what happens when a large part of the population is ill (many with chronic, autoimmune diseases)? It costs us a lot in healthcare dollars! He believes we need a Real Food Revolution.

Mr. Ryan explains that we’re at a point where the government has effectively prescribed a diet for Americans, which is one that makes us sick. Once we are ill with various issues, they are having to prescribe us expensive medications to treat those illnesses.

He goes on to say that it’s our own tax dollars that are making fake/bad foods cheap because congress is subsidizing the fake food industry, so that the products are cheap enough and easily accessible enough for everyone in this country. Our money is mainly going to producers of corn, wheat, and soy- which are the biggest contributors to bad foods. On top of that, very little of our hard earned income is going to the small, regional farmers who produce fresh crops such as vegetables and fruits. So in short, we are paying to make cheap/fake food, then paying to heal people who eat the cheap/fake food, and it’s a vicious cycle.

The Future is… Bleak and Obese

On top of costing us in tax dollars and healthcare, a bigger issue is what we are teaching our young ones. What is our curriculum setup to teach kids? Why is it that when we visit schools, we are finding kids chugging sodas and eating all kinds of sugary, processed, fake foods? If we continue at this rate, our country will quickly become more sick, more obese, and more uneducated in what they really should be consuming to live an active and healthy lifestyle.

The weight of the average American has gone up 20 pounds in the last 50 years. This is clearly linked to the fact that on average, Americans are consuming 70 pounds of sugar a year and 500 more calories per day than we did just 40 years ago. The fact that the government is not taking note of this, or worse yet- doesn’t care, is beyond alarming.

What Can We Do About It?

The main takeaway is that the addiction to bad foods have created an epidemic of sorts for the American people. Whether it’s obesity, chronic illness, food insecurity, or other health disasters stemming from poor nutrition, the majority of American’s healths are in decline due to our food system.

Congressman Ryan urges us, as a nation, to educate ourselves in what we are feeding our bodies. He urges the government to realize that there is little more important than making good food affordable, safe, and accessible. He also believes both political parties could unite on this front as it’s an overall issue that affects everyone.

For those of us that have educated ourselves and understand our flawed system, we need to continue pushing for healthier reform. Write letters, voice your opinions at town halls, do your part to push for a healthier America, as our future depends on it. Let’s continue the Real Food Revolution!

Our 3 Favorite Buddha Bowls : Get In My Belly!

Wait, Get Juiced has food?

Get Juiced – the best and only juice bar in Billings, MT- clearly offers an extensive list of the most amazing, nutritious juices around. But did you know that they also provide a full menu of wholesome, healthy, delicious foods? It’s true, the food menu offers a wide variety of salads, wraps, buddha bowls, granola bowls, and soups.

If you thought we solely provided juices, you are about to have your mind blown with Buddha bowl deliciousness.

Buddha What?

Today, we will deep dive into the awesome Buddha Bowls on our menu and take a look at three of our absolute favorites. But first, what are Buddha bowls?

Great question! Buddha bowls are colorful, filling dishes, composed of grains, veggies, proteins, and seeds, and served with a hearty dressing.

To sum it up, they provide you with all the nutrients you need out of a meal or snack, and also taste kick ass at the same time!

3 Buddha Bowls We Crave – What They Are & Why We Love Them

The Kumara

A Buddha bowl favorite, the Kumara is a popular Get Juiced dish that contains chicken, roasted sweet potatoes, chopped kale and red peppers, with our house made sriracha hummus.

This tasty dish is a savory, hearty bowl, chocked full of protein, healthy carbs and vegetables. The house-made sriracha gives this bowl a mild kick that we know you’ll love!

The Mae

Another customer fave, the Mae is a vegetarian bowl that includes quinoa, roasted asparagus, roasted red potatoes, sliced avocado and parmesan cheese, topped with our house made lemon parmesan dressing.

The Mae bowl is a delicious healthy, fulfilling dish that will provide you with the essential good fats, protein, and vegetables your body needs. Plus, there’s parmesan, and you can’t go wrong with a little cheese!

The Tali

The Tali is another vegetarian dream bowl that contains quinoa, roasted chickpeas, purple cabbage, green peas and rainbow micro greens with house made garlic hummus to top it off.

This bowl has the most greens of any of our bowls, which provide you with countless essential nutrients and vitamins, while at the same time, filling you up with proteins quinoa and chickpea.

The roasted chickpeas and green peas will give you the crunch you crave, and the garlic hummus provides the flavor your taste buds are sure to appreciate.

Bowls That Are Out of This World!

The best part of all of our Buddha bowls is that you’ll get all the nutrients and flavor you need! You’ll get everything you need without any of the added junk and toxins you get in most fast foods or processed foods from the grocery store.

You can rest assured that the ingredients we offer in all of our foods are the real deal – nutritious, fresh, and unprocessed. No need to scour ingredient labels here – we’ve got you covered from the moment you walk in the door.

You really can’t go wrong with any of our buddha bowls because each of them has flavors that will blow your mind! But hey, don’t take our word for it, stop in to Get Juiced today and see for yourself!

Pantry Clean Out : 4 Items to Keep (and What to Toss)

In our ‘Refrigerator Clean Out’ blog we discussed several items you should keep in your refrigerator and stock up on, and also what you absolutely need to throw out as soon as possible. This is Part 2 of the series, and we will do a similar pantry clean out to assist you in keeping those healthy foods around and tossing the toxic junk.

Pantry Clean Out : The Good and the Ugly

Just getting started with your pantry clean out can be quite overwhelming. But don’t let that stop you!

Many of us find it hard to ‘waste’ food. We don’t want to throw out perfectly good food or feel like we wasted our money.

But let’s be real; the longer you continue to let those items lurk in your pantry, the longer you will eat them OR be tempted to eat them (which is sometimes just as bad). Also, if you don’t make a clean break and start fresh by tossing everything that isn’t good for you, you’ll likely continue buying similar unhealthy foods, therefore creating a vicious cycle of always having bad foods in your pantry.

So, you must cut the cord. Make that decision to completely clean out your pantry (just like you hopefully did with your refrigerator) and start living the healthier lifestyle you want.

Keepers:

Spices

If you don’t use many spices now in your everyday life, you likely will now that you are doing a pantry clean out and eating healthy. Once you eliminate junk food from your life, your meal options clearly become a bit more limited.  Don’t worry, there are millions of different meal combinations you can throw together, you just have to start getting creative. Some of that creativity should come in the form of spices.

For example, if you decide chicken is one of your meats of choice, you will surely become tired of plain chicken breasts day in and day out. This is where the spices come in – from jerk seasoning, to curry, to cinnamon- you will be able to create more exciting, tasteful dishes when you utilize your spices.

Spices are a great way to add flavor to meals without adding any junk like sugar or processed condiments. Some favorites to keep around are basil, oregano, cinnamon, thyme, jerk and cayenne pepper.

Beverages

You may be thinking, “beverages in the pantry?”, and rightfully so. However, many people keep their coffee and teas in their pantry. Both of these items are keepers, of course, in moderation (a cup or two a day, not a full pot)!

With that being said, some nutritionists advise against any caffeine at all. So do your research, talk with a specialist, and get to know your own body to make this decision for yourself. Besides the caffeine, both coffee and many teas have beneficial antioxidants that allow you to sip and enjoy the benefits. Some favorites are green tea, black tea, white tea, peppermint tea, and cinnamon tea.

Side note: Just be sure you are drinking that coffee in its purest form – black. The sugars and creamers are what can make coffee super unhealthy, so stay away from those. (And if you are thinking ‘no way’, I promise, black coffee is an acquired taste so give it a try for a few days)!

Nuts & Seeds

Good news – you can hold on to the nuts during your pantry clean out! And you’ll want to, because once you pitch the all the junk in your pantry, you’ll still want something in there to grab when you are feeling snacky.

Nuts are perfect for this. They are packed with protein and unsaturated fats (the good fats). They’re also good for your heart, lower inflammation levels, and reduce your risk of developing blood clots that could lead to major heart attacks. Nuts also appear to improve the health of the lining in your arteries.

Oils

While the majority of oils are not good for you, there are a select few that are safe and healthy. These green light oils are avocado oil, coconut oil, and olive oil. This is because they have a more ideal ratio of fatty acids and they are far less processed than other types of vegetable oils.

They can often be found in “expeller pressed” form, meaning the oil was literally squeezed very powerfully out of the vegetable, but no complex chemical process took place. Coconut oil also has the ability to stand up to high heats and avoid oxidation.

Miscellaneous Items

A few other items you can hang onto are: Apple Cider Vinegar, Balsamic Vinegar, Tomato Paste, Bone Broth, Ghee, Honey, Coconut flour, Almond Flour, Baking Soda, Baking Powder. All of these items are in the safe zone!

Toss It:

To be quite frank – toss almost anything that isn’t listed above.

This should include any teas with added sugars/unknown ingredients, sugars – white, brown, etc., snacky foods like chips, crackers, pasta, starches (if they aren’t gluten free), sweet treats like cookies and candy, and bad oils such as canola oil, corn oil, soybean oil. In a nutshell (see what I did there?), during your pantry clean out, you should toss anything that has added preservatives, ingredients you can’t pronounce, and anything that isn’t considered gluten and dairy free.

Sometimes healthy lifestyle choices can be a lot of work. That’s why we have such a great selection of super healthy, grab and go foods that taste amazing. Stop in and check out this season’s menu!

Refrigerator Clean Out : 5 Items to Keep (and What to Toss)

Whether you are brand new to the health scene, or simply just need a reset, a refrigerator clean out is a must. It will be next to impossible to stay the course and accomplish your health food goals otherwise. After all, who honestly has enough willpower to stick to straight meat and veggies while knowing there is ice cream, chocolate milk, and ranch dressing lurking behind your refrigerator doors. The goal of a refrigerator makeover is to get rid of  the non-nutritious stuff and/or foods that trigger you to engage in poor eating behaviors. Then it replaces the junk with a bounty of health-promoting foods (Andrews).

Clean Out that Refrigerator : What to Keep and Toss

To help you get started, we’ve made a list of 5 items to keep in your fridge (and stock up on), and a few you must toss.

Keepers:

Veggies

Its super important to keep a variety of fresh veggies stocked in your refrigerator. Vegetables provide nutrients vital for health and maintenance of your body. People who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Some great vegetables to always have on hand are: avocados, broccoli, asparagus, peppers, cucumbers, carrots, mushrooms, spinach, cabbage, and onion. Vegetables are typically quick and easy to prepare, which is important when you are starving and tempted to splurge on something unhealthy for you. So keep plenty of veggies around and get creative with the ways you prepare them.

Fruits

Fresh fruits are key to keep on hand because not only do they provide nutrients for your body, but they also can satisfy your sweet tooth cravings. Fruits obviously have sugar, so we suggest portion control, but at least you will know you’re getting natural sugars and not processed (bad for you) sugars. Some of our favorites: apples, bananas, blueberries, strawberries, oranges, watermelon, and coconut.

Proteins

Essential proteins you should stay stocked up on: beef, eggs, chicken, pork, and fish. Try to buy grass-fed, pastured, farmed, free-range, and wild sources as much as possible.

Condiments

Condiments can be tricky these days. Most are high in sugar, or contain high fructose corn syrup (no bueno) or ingredients we can’t even pronounce (major red flag). Here are some condiments that are safe to keep in your fridge: dijon mustard, sriracha, Frank’s Red Hot, sauerkraut, pickles, olives, and banana peppers.

Beverages

Approved beverages include water, water, and… water.

Just kidding, kind of.

Water is definitely essential and king of beverages. You should consume as much water as you possibly can on a daily basis. Water has 7 main purposes in our bodies: transporting, dissolving, cleaning, reacting, padding, and regulating temperature. So clearly, without water, the body cannot function as it should. So stock up on water and drink up! Some other safe/healthy beverages include: herbal teas, coffee, and carbonated, natural, sparkling waters (ex. La Croix).

Toss It:

Sweets

You knew this was coming, but it’s time to toss the sweet stuff, including cookies, ice cream, and any other sugar-laced, processed sweet treat. Remember- fruits are your friend.

Condiments

We gave you some condiments you could hang on to, above, but here are some you most definitely need to toss: mayonnaise, ketchup, ranch, most salad dressings, croutons, cheez whiz, and sweet relish.

Sodas

You know better. Just stop.

Processed Foods

Stay away from any highly processed foods. This includes meats – SPAM, hot dogs, bologna, etc. This also includes candy, chips, instant foods, most frozen dinners, most canned soups, etc.

Refrigerator Clean Out Tips and Tricks

  1. Shop the perimeter of your grocery store only. Typically, the perimeter is where you’ll find your veggies, fruits, meats, and dairy. The aisles usually contain boxed or bagged foods that are most likely processed, unhealthy foods.
  1. Check the ingredients. Items such as high fructose corn syrup, hydrogenated oil, and preservatives are red flags. Toss these in the trash and don’t buy anything else with these “ingredients” listed. Also, if there are ingredients you can’t pronounce or define, this food likely isn’t one you want to buy.
  1. Once you rid yourself of the bad foods and restock with healthy ones, your home will become a ‘safe zone’ for you. You will know that you can’t “cheat” or fall off your healthy eating plan because there won’t be any options to do so. You will be hungry, and you will eat what is in front of you — which will be veggies, fruits, meats, nuts and no processed, sugar-laden fake foods.

So, time to stop with the excuses and give that refrigerator a much needed makeover. Toss that junk food and make room for the wholesome goodness you are going to replace it with. Off to the grocery store you go – let the fun begin!

 

Ingredient Labels: What You Need to Know Now

For starters, you should be applauded for even taking interest in the topic of understanding ingredient labels. So many people today are so overly concerned with calories, carbs, or other items on the nutrition labels of food, that they forget to check the basics: the ingredients!

Yes, you may want to track those other items as well, but actually reading the ingredients and knowing exactly what you are putting into your body is where the real power lies.

 

 

What on Earth Are You Eating? A Quick Guide to Understanding Ingredient Labels

The Basics

Before you can really become a food label expert, you’ll need to define what you do and don’t want for your body. Our best suggestions for optimal health are no gluten, no dairy, minimal sugars and nothing artificial. Once you’ve honed in on those concepts, you can begin the process of dissecting the nutrition facts, and more importantly, the ingredients of your foods.

Start by reminding yourself that eating as close to a natural diet as possible is best. This means quality meats, organic vegetables, fresh fruits, and nuts. If you stick to these items, you will have to do little to no ingredient label research which makes life (and grocery shopping) a lot simpler! With that being said, we live in a world right now that tends to make this concept easier said than done. We are constantly surrounded by bags, boxes, and cans of processed and artificial foods. Because of this, we must be able to read nutrition facts and ingredient labels and recognize the red flags.

Ingredient Label Red Flags

Ingredients you can’t pronounce

This is an obvious one. If you can’t pronounce the ingredient, you likely don’t know what it is, which means it probably isn’t good for you. Steer clear of these items as they usually are not real foods and/or have little to no nutritional value.

Ingredients you’ve never heard of. 

This goes hand in hand with the above red flag. If you’ve never heard of the ingredient, in all likelihood, it is bad for your body. Calmly place this item back where it came from and step away. Or, at the very least, bust out that smartphone and do a quick google search to find out what the ingredient actually is and take it from there.

The terms ‘artificial flavorings’ or even ‘natural flavorings’.

These terms, especially ‘artificial flavorings’, should make you raise an eyebrow. These items are flavor enhancers and food manufacturers are not required to expose what exactly those enhancers are. This means that you really have no idea what you are getting. These ‘flavorings’ could mean anything from salt and pepper to diacetyl, which is often used as a butter flavor but is thought to trigger Alzheimer’s. Clearly, it is best to not even risk eating foods that are enhanced with natural or artificial flavors.

More than 5 ingredients listed.

If there are more than say, 5-8 ingredients listed, you should probably put the item back on the shelf. More ingredients usually means more room for additives and preservatives and less room for real food.

Sugars and all the forms and variations. 

Unfortunately, sugars are not so sweet for your health. So make sure you are able to recognize all the names they are disguised as: sugar, cane sugar, dextrose, fructose, glucose, sucrose, molasses, agave, fruit juice, to name just a few.

The big takeaway here should be obvious- if you don’t understand or recognize what an item is that is listed in the ingredients of a food, don’t buy it and don’t eat it. Or at the very least, don’t do so until you’ve researched and fully understand what it is you would be eating.

Knowledge is key here, and once you fully dive into healthy eating, reading and understanding a nutrition and ingredient label will become second nature.

So go ahead, be one of those people who stands in the aisle reading labels and attempting to fully understand what they are purchasing – your body (and mind) will thank you later.

At Get Juiced, we care a lot about what goes into what we offer you. You can rest assured – we know the ingredients, and can give it to you with full confidence that you are feeding your body well!

 
Get Juiced MT | Billings, MT

Get Juiced MT | Billings, MT