Make cents of a heart healthy diet and cook meals that are good for your heart and your wallet. Learn how by reading the full Medium article here.

Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. A versatile ingredient with many fresh varieties to choose from, it’s simple to incorporate mushrooms into meals such as Three Mushroom and Garlic Grilled Pizza, Roasted Mushroom and Wheat Berry Salad and Sauteed Mushroom and Sun-Dried Tomato Avocado Toast.

Sustainable Eating Made Easy

(Family Features) The needs of grocery shoppers are seemingly always evolving, and now more than ever, they want to know where and how their food is produced and what impact it has on the environment. This is commonly referred to as “sustainable eating,” and its popularity is growing among shoppers.

Plant-based diets are a tenet of sustainable eating and mushrooms are often included as part of the movement. Known for their inherent umami flavor and nutrition properties, mushrooms are recognized for their unique growing process and need for minimal natural resources used during production, which makes mushrooms both healthy on the plate and gentle on the planet.

In addition, mushrooms are a versatile ingredient, and with so many fresh varieties to choose from, it’s simple to incorporate them into most meals. Three Mushroom and Garlic Grilled Pizza can satisfy the entire family, while favorites like Sauteed Mushroom and Sun-Dried Tomato Avocado Toast may hit the spot morning, noon and night, and quick sides such as Roasted Mushroom and Wheat Berry Salad can be an easy addition to dinner plates.

For more information on mushroom sustainability as well as additional recipes, visit mushroomcouncil.com .

Roasted Mushroom and Wheat Berry Salad

Recipe courtesy of the Mushroom Council
Servings: 4

8 ounces white button mushrooms, halved

1 tablespoon extra-virgin olive oil

1/2 teaspoon kosher salt

1/4 teaspoon ground black pepper

2 cups cooked wheat berries, warm

2 green onions, sliced

2 tablespoons dried cranberries, chopped

Dressing:

2 tablespoons extra-virgin olive oil

2 tablespoons fresh orange juice

1 teaspoon curry powder

1/4 teaspoon kosher salt

Heat oven to 400° F.

Place mushrooms on baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Toss to coat. Bake 10 minutes.

To make dressing: In small bowl, whisk olive oil, orange juice, curry powder and salt; pour over salad. Toss to mix. Serve warm.

Sauteed Mushroom and Sun-Dried Tomato Avocado Toast

Recipe courtesy of the Mushroom Council
Servings: 4

1 tablespoon extra-virgin olive oil, plus additional, for drizzling

1/4 cup chopped sun-dried tomatoes

8 ounces sliced button mushrooms

1/4 cup water

1/2 teaspoon fresh thyme leaves kosher salt, to taste

2 ripe avocados, pitted, peeled and sliced

4 slices toasted bread

shaved Parmesan cheese

In skillet, heat 1 tablespoon oil over medium heat. Add tomatoes and cook 1 minute. Add mushrooms and gently incorporate with tomatoes. Add water and stir well until water evaporates and mushrooms darken and become tender, about 4 minutes. Add thyme and salt, to taste. Set aside to cool.

To assemble, gently smash half of each avocado over one slice of toast. Top each slice of toast with mushroom mixture. Top each with Parmesan cheese and drizzle with olive oil before serving.

Three Mushroom and Garlic Grilled Pizza

Recipe courtesy of the Mushroom Council
Servings: 4

Sauce:

1 tablespoon unsalted butter

4 garlic cloves, minced

5 basil leaves, minced

2 tablespoons all-purpose flour

3/4 cup half-and-half

2 tablespoons grated Parmesan cheese

1/2 teaspoon fine sea salt

1/4 teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

3 ounces crimini mushrooms, sliced

3 ounces shiitake mushrooms, stemmed and sliced

3 ounces white button mushrooms, sliced

1 ounce dry white wine or chicken stock

1/4 teaspoon fine sea salt

pizza dough (14 inches)

olive oil

nonstick cooking spray

4 ounces whole milk mozzarella cheese, chopped

shaved Parmesan, for garnish

basil leaves, for garnish

Heat grill to medium-high heat, about 425° F.

To make sauce: In medium skillet over medium-high heat, melt butter. Whisk in garlic and basil; cook 1 minute. Sprinkle in flour while quickly whisking to form paste.

Reduce heat to medium. Slowly pour in half-and-half while continuing to whisk until there are no clumps. Increase heat slightly to bring to simmer. Stir as mixture thickens into sauce, about 1 minute. Remove from heat. Stir in Parmesan cheese, salt and pepper; set aside.

In large skillet over medium-high heat, heat olive oil. Add mushrooms and cook until they begin to turn tender, about 2 minutes. Carefully pour in wine or stock and continue cooking until liquid evaporates, about 1 minute. Sprinkle with salt.

Stretch dough to make 14-inch pizza. Brush grill grates generously with olive oil. Place dough on grill and let cook about 3 minutes, until underside is browned and dough removes easily from grill. While removing dough from grill, flip it onto baking sheet sprayed with nonstick cooking spray so cooked side is up.

Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.

How are this year's resolutions doing? Chances are, you may have fallen off the resolution wagon, especially if you were overly ambitious. Fear not — it’s never too late to make small, sustainable changes in your lifestyle that result in big health improvements. Review your hardest-to-keep resolutions and adapt them into goals you can easily maintain.

Here are five common resolutions transformed into small, healthful changes that can become part of your life — for good.

1. Your resolution: Exercise one hour every day

Realistic goal: Add movement every day in 5- to 10-minute increments. Take a short walk around the office, stroll outside during the lunch hour or after dinner, jump on that exercise bike in the basement for a spin each morning or dance to music while you’re getting dinner ready. Sticking to a short period of movement a few times a day is a great way to boost energy and start building the exercise habit. While most of us find it hard to commit to big chunks of time, it’s tough to say no to 5 or 10 minutes. Arrange to walk with a friend if that helps keep you on track.

2. Your resolution: Drink eight glasses of water every day
​Realistic goal: Increase water consumption by one glass at a time — when you first wake up, or before lunch and dinner. Drinking water before meals helps you feel full and aids digestion. If water doesn't entice you, make it easier for yourself by finding a water bottle that’s easy to carry around. Add a splash of lemon or lime for flavor. Once you’re in the habit of drinking water before one meal, it will be easier to add a glass before other meals as well.

3. Your resolution: Cut out all sugar
​Realistic goal: Find healthy alternatives to reduce your sugar cravings. Try Monk Fruit In the Raw, a zero-calorie sweetener made from the vine-ripened monk fruit, which is native to Southeast Asia. This certified vegan, naturally gluten-free product is available in packets and a Bakers Bag and adds light sweetness to foods. Add it to your favorite baking recipes, smoothies or add a sweet touch to unsweetened beverages.

4. Your resolution: Cut out all snacking

Realistic goal: Find healthy, easy-to-prep snacks to stave off cravings for junk food, and to prevent you from overeating at mealtime. Small handfuls of nuts, raw veggies and fruits are obvious choices. Limit your snacks to 2-3 times per day. If your sweet tooth is your downfall, use a natural sweetener to sprinkle or drizzle on berries, or add a spoonful to your tea or coffee.

5. Your resolution: Stick to a specific diet

Realistic goal: Examine the diet you’re trying, whether it’s keto or paleo or something else, to identify the most important elements, and don’t go cold turkey. The keto diet is mostly about cutting carbs and sugars, plus highly processed sugar-free diet foods. The paleo diet also emphasizes proteins, cutting all dairy and sugar. Because both of these trending diets recommend eliminating both sugar and any artificial sugar substitutes, a sweetener such as Monk Fruit In The Raw is a great alternative. Cutting all carbs or dairy can be too challenging for most people — try reducing the “forbidden items” gradually to wean yourself from your usual eating habits.
​
Don't give up on those resolutions, even if you’ve slipped a little already. Adjusting your expectations will help you adapt more healthful habits you can stick with for a long, healthy life. And that’s a resolution worth keeping.

The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.

(BPT) - The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.

Explore Mother Nature

If the gym is getting boring or just isn't your style, it's time to find inspiration outdoors. Warmer months are when Mother Nature truly shines and it's the perfect opportunity to get outside and get active. Hike local parks, visit a beach and take a paddleboard class, rent a kayak with a friend and explore a regional river — the opportunities are endless.

"You might find inspiration in your own backyard by enjoying playful stuff you used to do as a kid like jump rope, hopscotch, hula hoop or play on the swing set,” says registered dietitian and nutritionist Dawn Jackson Blatner. "Kid stuff can burn lots of calories, plus it adds fun and fuels your spirit."

Avoid mid-day heat

During hot weather, be aware of peak heat periods. Typically, this is in the afternoon, generally between noon and 5 p.m. It's wise to spend time outdoors earlier in the morning or later after dinner so that you don't have to worry about heat-related illnesses like heat exhaustion.

Eat a wholesome breakfast

Before heading out for a morning adventure, don't forgo the most important meal of the day: breakfast. Give your body the fuel it needs so you can enjoy your activities to the fullest.

Longer days bring more sunshine, and while those rays can be amazing for getting outdoors, it's important to adopt sun-safe practices. According to the American Academy of Dermatology, everyone should use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), is SPF 30 or higher and is water resistant. Additionally, consider wearing sunglasses and a hat to protect the face and eyes.

Drink up and snack smart

Your body sweats as a way to keep cool. During warm weather this can happen quickly, especially if you are working out or being active outdoors. Always keep a bottle of water close by and drink up regularly. Some people even set a reminder on their phone.

"And don’t think that plain water is the only way to stay hydrated in the summer," says Blatner. "You can also get hydrated with unsweetened sun tea, water infused with fruit, or by actually eating water-rich fruits such as watermelon and pineapple."

Visit the local farmers market

Want a healthy eating tip from a professional chef? "Seek out fresh fare from your local farmers market and enjoy all the flavors of the season," says Chef Jonathan Poyourow, a registered and licensed dietitian, and assistant professor at Johnson & Wales University’s College of Culinary Arts.

"Choose produce in a multitude of colors so you can enjoy a bounty of flavors and get a variety of vitamins and nutrients. For instance, green broccoli is a good source of fiber and carotenoids while yellow peppers are high in vitamin C."

Next, try some chef-approved recipes to tempt your taste buds. For example, this tasty sheet pan recipe can be customized by using the local fare you just picked up at the market.

Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients. Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon, including recipes like these for Watermelon and Bulgur Wheat Salad, Watermelon Collagen Creamsicles and Watermelon Sandwich Wraps.

Eat Well On-the-Go

Perfectly portable watermelon dishes

(Family Features) A packed schedule often leads to less meals around the table. Between balancing family, friends, work and activities, it can be easy to reach for a pre-packaged snack on-the-go that lacks important vitamins and nutrients.

Instead, when looking for portable, grab-and- go foods, think about a multi-purpose treat like watermelon. Not only can watermelon be diced, sliced, balled or blended, it also provides numerous health benefits. Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable and is a source of vitamins A and C, as well as vitamin B6 and potassium.

Thinking beyond traditional slices, chunks or balls, there are many ways to incorporate watermelon into some of your favorite to-go meals, whether as a side dish or a key ingredient in beverages, salads or wraps. For example, these recipes for Watermelon and Bulgur Wheat Salad and Watermelon Collagen Creamsicle from the National Watermelon Promotion Board can help satisfy your sweet tooth and provide necessary nutrients while tackling the next task on your to-do list.

Find more watermelon recipes perfect for an on-the-go lifestyle at watermelon.org.

Watermelon Collagen Creamsicle

Wrap It Up

Wraps are a perfect on-the-go snack and are easily customizable. Get started with one of these varieties from the National Watermelon Promotion Board or create your own combination. Start with a spread to help the fillings stick together. Place toppings in the center of a tortilla and a watermelon spear on top. Roll the tortilla over the watermelon spear to tuck in all ingredients. Fasten with a toothpick, if needed.

Because protein helps build and maintain muscle and body tissue, it's important for active individuals to eat enough. Snacking on protein-rich foods and eating meals packed with protein can help support an athlete's physical wellness.

(BPT) - Whether competing recreationally, at an amateur level or professionally in front of the world, proper nutrition is a key component of any athlete’s performance. A variety of nutrients come into consideration, but one seems to get the highest level of attention: protein.

Because protein helps build and maintain muscle and body tissue, it's important for active individuals to eat enough. Snacking on protein-rich foods and eating meals packed with protein can help support an athlete's physical wellness so they can reach their goals.

Here are a few recommended practices for athletes to lead the pack with their meal routines:

Pre-workout fuel for sustained energy: Before practice or a workout, load up on whole grains and protein with hard-boiled eggs and a granola bar to keep you fueled longer. A nutritional powerhouse with only 70 calories, one large egg contains 6 grams of high-quality protein and nine essential amino acids. Remember, your muscles rely on mainly carbohydrates, but also protein for sustained energy during activity.
Recovery and repair post-workout: After physical activity, include eggs and other protein-packed foods in a post-workout sandwich or wrap to help your recovery. Research indicates eating a mix of carbs and protein — ideally about 20-30 grams of protein — has been shown to promote muscle repair and optimal recovery.

Not only are eggs delicious, nutritious and versatile, they are also one of the most affordable sources of high-quality protein. This makes it easy for athletes to maintain an optimal diet that is heavy on the results and light on their wallets.

Previous misconceptions had many people just eating egg whites, but today eating the yolk offers loads of nutritional benefits. That’s because the yolk contains more than 40 percent of the protein in an egg and most of the egg’s nutrients, like choline, vitamin B12 and selenium.

Want to fuel yourself to be the best you can be? The Incredible Egg has a collection of protein-packed egg recipes to help you get inspired. For athletes always on the go, there are also quick and easy egg recipes to please any palate. For example:
Microwave Cheese & Pepper Coffee Cup Scramble

Ingredients:

2 eggs

2 tablespoons milk

2 tablespoons cheddar cheese

1 tablespoon chopped tomato

1 teaspoon minced pickled jalapeño pepper

Pinch each salt and pepper

Directions:

Whisk together eggs, milk, cheese, tomato, jalapeño, salt and pepper.

Pour into well-greased, 12-ounce microwave-safe mug.

Microwave on High for 30 seconds, then stir. Microwave for 70 to 80 seconds or until eggs are puffed and set.For more information and egg recipes fit for any athlete, visit IncredibleEgg.org.