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Nutrition By Mia

News 4 Jacksonville: Healthy New Year Refresh

January 28, 2021

BareOrganics, Fresh Cravings Salsa, Wedderspoon Manuka Honey, King Oscar

By now, many of us have given up on our healthy new year resolutions. I share tips to get back on track today on News 4 Jacksonville’s River City Live!

Snack smarter in the new year

My first tip is to snack smarter in the new year and the Fresh Cravings Organic salsa and plant-based dips make it easy. The plant-based dips are dairy free and vegan made with an almond or cashew base. My favorite is kickin queso and creamy garlic. The salsa has a crisp, authentic taste and is made with non-gmo organic ingredients like vine ripened tomatoes and zesty veggies. You can find it chilled in the produce section at Publix.


Cook more meals at home

My next tip is to cook more meals at home which are almost always higher in key nutrients like fiber than foods prepared away from home. Build your meals around protein, produce, whole grains and good fats.

Incorporate immunity-supporting foods and ingredients

The immunity coffee and tea by BareOrganics is boosted with ingredients like probiotics, ginger root and maitake mushroom. The immunity water enhancer mixes dissolve instantly into water and are made with Elderberry, Echinacea and Vitamin C. The Elderberry Liquid Herbal Drops can be taken and easily added to water, juice or tea. You can find all these immunity supporting products at BareOrganics.com and use code MiaS20 for 20% off.

Finally I have Manuka Honey Immunity Gummies by Wedderspoon. They are crafted with New Zealand Manuka honey and have no cane sugar, corn syrup or artificial ingredients. The berry variety is made with probiotics, elderberry and vitamin C while the citrus is made with zinc, selenium and vitamin C. Now through March you can get them on sale at Publix using a coupon through the publix app.

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Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

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🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC
It’s National Heart Health Month ❤️#ad The h It’s National Heart Health Month ❤️#ad The health of our heart is largely affected by what we eat. Try these 3 recipes (swipe) & follow these 3 tips! #AmericanHeartMonth #nutritionbymia 

1️⃣Keep a versatile heart-healthy cooking oil on hand like naturally cholesterol free @MazolaBrand: Maintaining healthy cholesterol levels is important to heart health. Heart-Healthy* Mazola® Corn Oil, can help lower cholesterol more than extra virgin olive oil** and can make easy to make, meal prep recipes. 

2️⃣Replace salt with flavorful spices and herbs: One risk factor of heart disease is high blood pressure and one way to help control it is to cut back on sodium which is found mostly in processed and packaged foods as well as meals prepared outside the home. One easy way to cut back, is to cook more meals at home and flavor them with fresh herbs and spices.

3️⃣Focus on good fats: Eliminate trans fats and reduce saturated fats to help keep cholesterol levels in check. Trans fats are found in some packaged and fried foods as well as margarine. Saturated fats are found in red meat and high fat dairy. Opt for lean proteins like chicken and fish and low or nonfat dairy including yogurt and cheeses. 

*See www.mazola.com for information about the relationship between corn oil and heart disease.

**http://www.lipidjournal.com/article/S1933-2874(14)00344-4/fulltext. Maki KC, Lawless Al, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc.
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