Author Archive

One Man’s Recycling Is Another Man’s Treasure

2026 May, Lifestyle and Wellness April 28, 2026

According to a 2025 study conducted by WM Recycling Report, 77% of Americans report that they recycle. But the U.S. Environmental Protection Agency (EPA) shows a different story. Only 32.1% of discarded material is actually recycled. An article from California Management Review may point to the answer: most people just aren’t sure what is or isn’t recyclable. While policies may change depending on your state, here’s a list of items you might not have known are recyclable:

  • Mattress: A lot of mattress components can be reused in different products. The foam and cloth can live a second life as insulation and carpet padding, the springs can be repurposed as car parts or building materials, and the wood frames can be turned into shipping pallets or mulch. Earth 911 can help you locate a recycling center near you that will take your old mattresses. For those who live in California, Connecticut, Rhode Island, or Oregon, the government-backed Bye Bye Mattress program streamlines the process.
  • Toothbrushes and Toothpaste: If you have a Crest or Oral-B toothbrush, you can participate in their Recycle On Us They accept used plastic toothbrushes, toothbrush head refills, toothpaste tubes, mouthwash containers, floss containers, and floss picks. You can request a free shipping label from their website, and your old toothbrushes will be recycled into a multitude of products, including park benches and clothes. Colgate offers a similar recycling program and accepts all brands of toothbrushes or empty oral care packaging. You can find your local drop-off location through their site.
  • Carpet: Carpet is often made with synthetic fibers like nylon and polyester, which break down over time and leak harmful chemicals into the environment. Most local municipality recycling centers will take carpet, but if you’re installing new flooring, ask whether the retailer will take your old carpet. Several companies, such as Antron and J + J Flooring, have reclamation programs to ensure that used carpet doesn’t end up in a landfill.
  • Car Batteries: Car batteries contain lead and acid, which can cause water and soil pollution, as well as long-term health issues. You can recycle car batteries through municipality recycling centers, but metal recycling centers and car parts shops like the AutoZone will pay you to take the car batteries off your hands.
  • Nike Shoes: Nike offers their Recycling + Donation program, which allows you to drop off your old Nike shoes or apparel at any Nike store. The shoes are then recycled or donated to those in need.
  • Packing Peanuts and Styrofoam Cups: Polystyrene, the material used in packing peanut and Styrofoam cups, breaks down into small pieces over time, which are harmful for wildlife. Polystyrene cannot be recycled at a local recycling center and must be sent to a centralized plant. The Dart Container Corporation, the world’s largest manufacturer of foam cups and containers, accepts the return of Dart brand polystyrene products (as well as Dart paper and plastic items). These are melted down and turned into polystyrene pellets, which can be used to make more polystyrene items.
  • HP Ink Cartridges: Similar to Nike’s recycling program, HP allows you to drop off your old HP or Samsung ink cartridges at Staples, Best Buy, Office Depot/Max, or Walmart for recycling. Their website also offers free shipping labels, boxes, and envelopes if you prefer to mail back your cartridges, as well as the option to schedule a pickup if you have more than 1,000 ink cartridges.
  • Batteries: Any batteries labelled with the word “lithium” (lithium single-use or some coin-shaped batteries) should never be put in the trash. Lithium batteries can cause fires and must be properly dealt with by a recycling company. Many local districts hold collection events for batteries and some battery manufacturers, including The Battery Network and Ridwell have mail-in programs. Some Home Depot locations have The Battery Network bins for collection in store.

Recycling provides many benefits to our environment, but did you know it also benefits our economy as well? In a single year, recycling accounted for 681,000 jobs, $37.8 billion in wages, and $5.5 billion in tax revenues.

Many companies offer easy (and free) ways to recycle your old items. With just a little effort, you can help reduce landfill waste, protect wildlife, and support the health of our environment.

Brain Healthy Snacks

2026 May, Lifestyle and Wellness April 28, 2026

We’ve all been there: it’s been hours since lunch, dinner still feels ages away, and your stomach is protesting at maximum volume. It’s easy to reach for bags of chips, handfuls of candy, or cans of diet soda, but they certainly don’t offer a lot of health benefits. Instead, why not swap out junk food for something much better for your brain? So-called brain foods contain omega-3 fatty acids, vitamins B, D C, E, A, choline, iron, and iodine, all of which work together to improve your memory, mood, and concentration.

First on the list are nuts. These superfoods are easy to keep handy, don’t need to be refrigerated, and come in a variety of different flavors. Plus, each variety of nut comes with its own unique set of health benefits.

  • Almonds: Almonds are high in protein and fiber, which helps make you feel fuller faster. They’re also a great source of important nutrients, including magnesium and vitamin E. Almonds have been shown to lower cholesterol, improve blood sugar control, and promote healthy gut bacteria. A healthy serving size is about 23 almonds, or a ¼ cup.
  • Walnuts: Studies have shown that walnuts can improve cognitive function, while reducing the risk of developing cardiovascular disease, depression, type 2 diabetes, and dementia. They are rich in nutrients vital to brain health, including alpha-lipoic acid, folate, and vitamin E. A healthy serving size is 1-2 ounces a day.
  • Pumpkin Seeds: These tiny seeds have a mighty impact on our brain health. Pumpkin seeds are a rich source of zinc and magnesium, both of which are crucial for cognitive health. They also contain amino acids that lead to the creation of serotonin and dopamine, helping to regulate our moods, aid in memory formation, and support our overall cognitive function.

Next, let’s look at fruits. While they have a shorter shelf-life than nuts do, fruits are a wonderful way to incorporate a little bit of sweetness into your day. They also offer a wide variety of health benefits for both you and your brain.

  • Berries: Berries have antioxidant and anti-inflammatory properties that aid in protecting your cells from developing diseases such as cancer, Alzheimer’s, and heart disease. They also contain athocyanins, which aid in memory formation and learning. Blueberries have been shown to lower blood pressure, speed up reaction time, and improve memory.
  • Citrus: Oranges and grapefruits are rich in vitamin C, an important nutrient for brain functioning. Studies have shown that it’s important to maintain levels of vitamin C to prevent age-related cognitive decline and Alzheimer’s. Plus, their sharp flavor is a great way to “wake up” throughout the day.

Still craving something sweet? Dark chocolate also offers a variety of health benefits. The nutrients inside dark chocolate are great for improving concentration and alertness. Eating about ¼ of a standard bar can help you maintain your focus on mentally demanding tasks for about an hour.

While they’re not exactly snacks, coffee and tea are another great way to supplement your healthy snacks and get your brain (and body) the nutrients they need!

  • Coffee: Coffee is a great way to improve your mood, wellbeing, concentration, and alertness. In fact, lifelong coffee consumption has been linked to the prevention of cognitive decline and a reduced risk of stroke. The maximum recommended limit for cups of coffee is 5 cups a day, or about 400 mg of caffeine.
  • Green Tea: Green tea is known for its variety of health benefits. It’s a good source of important amino acids, including L-theanine and catechins, which are both known to protect your brain health. Frequent drinkers of green tea have also been shown to be at a 64% lower risk of cognitive impairment.

While most fitness and wellbeing blogs focus on exercise and eating well for our bodies, it’s easy to forget about keeping our brains healthy. By making the small step of trading potato chips for blueberries, you can support your brain’s health, improve your mood and memory, and reduce the risk of cognitive disorders today!

More Than Just an Annoying Itch?

2026 May, Lifestyle and Wellness April 28, 2026

Most people consider mosquito-borne illness a problem for long distance travelers journeying to faraway jungles or swamps. And for the most part, this is true. Yellow fever and malaria have been virtually eliminated from the United States due to vaccines and medication, and the Zika virus hasn’t been documented in the United States since 2019. However, there are some mosquito-borne illnesses that cause hundreds of cases per year in the United States: Chikungunya, Dengue, and West Nile virus.

But the possibility of contracting mosquito-borne illness shouldn’t scare you into staying inside all summer. There are over 3,500 different types of mosquitoes on Earth and only a handful of them actually transit diseases. Even rarer, the mosquito has to drink from an animal or human carrying a very specific type of germ that can not only survive within the body of the mosquito, but multiply. The germ is then spread through the blood of the next animal or human it feeds from.

Even if you’re unlucky enough to get bitten by a mosquito carrying the mosquito-borne illness found in the United States, the symptoms are fortunately, for the most part, fairly mild. Most people who contract Zika, Dengue, or West Nile have no symptoms at all. For those infected with Chikungunya, however, most will develop symptoms. Chikungunya causes severe muscle and joint pain, which can continue for months after the infected person begins to feel better.

So, how can we stay safe from mosquito-borne illness this summer season? There are a few ways to lower your chances of getting bitten:

Ever notice how some people seem to get bitten by mosquitoes more than others? It may have to do with blood type. Studies show that mosquitoes prefer type O blood.

Sometimes, despite our best efforts, we still get the occasional, annoying mosquito bite. There are plenty of at-home remedies to help you deal with the itchiness and ensure the bites heal quickly.

  • Oatmeal: Oatmeal has anti-irritant properties that are perfect for dealing with pesky mosquito bites. Simply make oatmeal paste from equal parts oatmeal and water and apply it to the bite for 10 minutes before washing it off.
  • Rubbing Alcohol: This common household item soothes the site of your mosquito bite by removing the protein that causes your immune system to react with itchiness and swelling. Alcohol wipes offer the same relief and can be used on-the-go.
  • Ice: Apply an ice pack or a cold rag to the mosquito bite and keep it there for 5-10 minutes. Ice tends to give more temporary relief since, unlike rubbing alcohol, it doesn’t stop your immune system’s reaction. However, it does work in a pinch.
  • Antihistamines: Like rubbing alcohol, allergy medication like Zyrtec, Claritin, and Benadryl block your immune system’s reaction to the bite, helping you find relief from the itchy feeling.

Paid Time Off

2026 January, Benefit Spotlight December 30, 2025

Taking breaks off work is vital to our health and wellbeing. But with countless activities to do and several different months to choose from, how do we know we’re utilizing our Paid Time Off (PTO) to its fullest? There’s a couple things to consider:

Timing

You might be tempted to take your PTO around federal holidays to lengthen your vacation time. In the case of Labor Day or the winter holidays, this could turn just a couple well-placed PTO days into a 9 – 10 day break! But does a longer time off work mean more health benefits? Well, not entirely. Research shows that wellness benefits peak at 8 days, so there’s not much advantage to taking 2 – 4 weeks of vacation, at least in the way of positive health impact. Instead, you would be better off taking several short vacations throughout the year, whenever you start to feel burnt out. That way you relax and refresh more consistently, maintaining higher levels of health and wellness compared to those who take a single, long vacation.

Activities

What you do during vacation is just as important as the length of your break. Unsurprisingly, engaging in work-related activities during vacation does nothing to improve your health and wellness. In fact, it means you won’t see any vacation-powered health benefits, even if you take 8 days off. So, turn off your email notifications, silence all incoming calls, and shut down your laptop. Focus entirely on your time off!

Instead, you could go for a ski trip with your family, take a solo trip overseas, or even have a staycation in your own house. Go on a trip or stay inside, it doesn’t really matter where you spend your PTO. While travel may help you mentally distance from work, there’s not a huge benefit difference between either choice.

Both physical and social activities give you a huge mental energy boost, so choose whichever you prefer. Some ideas include:

  • Camping – The outdoors is a perfect place to reset! But if finding somewhere to pitch a tent is too difficult or costly for you, why not set up camp in your own backyard? You can roast marshmallows (or microwave them, if you’re at home), hunt for fireflies, or look up at the stars!
  • Family Game Night – Settle in for a night of fun with your loved ones! Want a fast-paced, easy-to-pick-up game? Try Uno! Want something a little more tactical? Catan requires a little more set-up but is equally engaging. Puzzles are also great for all ages!
  • A Trip to the Library – Reading is a wonderful (and free) way to spend your PTO, but libraries offer much more than just books! You can also rent movies, participate in craft classes or book clubs, borrow games and toys, and even just bask in the library’s sweet silence.
  • Visiting Another City – Whether it’s a road-trip or a plane ride to a different country, travel is a great way to shake things up. Bring along your friends or family for added fun, or go adventuring out on your own. Either way, you’ll get to escape from all the boring parts of daily life, like vacuuming the house or doing the dishes.

But if none of these ideas appeal to you, research suggests that doing nothing at all is the best way to spend your time off. Compared to social and physical activity, doing nothing has the longest lasting health and wellness benefits, keeping your moods high even after you return to work. So, if you just spend your PTO lazing around the house, don’t feel bad! You’re just maximizing your vacation benefits.

Your brain is like a battery, and it doesn’t work if it’s out of juice. Taking your PTO is an excellent way to relax, refresh, and recharge. Don’t wait until December to use it all in one go, either! Be proactive about your health by sprinkling some vacation days throughout the year. Your mind and body will thank you in the long run!

Give the Gift of Health This Holiday Season!

2026 January, Lifestyle and Wellness December 30, 2025

It’s that time of year again: snowfall, chilly weather, and … sneezes. While the holiday season brings us inside to gather around the fireplace with family and friends, it means an increase in flu cases across the country.

The flu, or influenza, is a contagious virus that infects the respiratory system. It specifically targets the nose, throat, and occasionally, lungs. The flu can cause mild to severe illness, or, in some cases, death. Common symptoms of the flu include:

Jet injectors can generate the same (or more) amount of antibodies as the traditional needle injection can.

People with the flu may experience all, a couple, or, in rare cases, none of the symptoms mentioned. The flu can appear as the common cold, especially in individuals who experience only a sore throat and runny nose. However, the symptoms of the flu are often more intense than those of the common cold, and the virus sets in much more quickly after exposure.

The length of time that the virus is contagious varies from person to person. Generally, people are the most contagious during the first 3 days of feeling sick. However, some adults are contagious 1 day before they begin to feel sick and can continue to infect others from 5 – 7 days after their symptoms develop. Make sure to stay at home for at least a full 24 hours after you are fever-free.

The flu travels in tiny droplets created when a person sick with the flu coughs, sneezes, or talks. If these droplets land in your eyes, mouth, or nose, you could become sick within 24 to 48 hours. You could also become ill by touching a surface with the droplets and then touching your face.

The most effective way to stay safe this flu season is getting a flu shot. This lowers the risk of infection and lessens the severity of your symptoms if you do become sick. The flu shot contains the variants of the flu predicted to be the most common within the season, and a new vaccine is created every year. After receiving your flu shot, your immune system takes about 2 weeks to develop the antibodies needed to protect you from the flu. It’s recommended to get your flu shot in September or October, but it can be beneficial for you at any time. The flu still spreads during the warmer months, just less quickly.

Since the flu is a rapidly changing virus, last year’s shot may not protect you from this year’s strain. Antibodies may also decrease over time, leaving your immune system at risk for catching a serious strain of the flu. Get a new flu shot every year to ensure your body is best equipped for flu season!

If you’re not a fan of needles, there are other ways to receive your flu shot that work just as well. For those under the age of 65, you can opt for the use of a jet injector. This device uses a high-pressure, narrow stream of liquid that delivers the vaccine straight through your skin without ever piercing the top layer. There’s also a nasal spray that is approved for those between the ages 2 and 49.

According to one study, 8% of people who tested positive with the flu in the years 2017-2023 did not have any symptoms at all.

It’s especially important to receive a flu shot if you are considered a high-risk individual. You are considered high-risk if you are:

  • Over the age of 65
  • Living in a nursing home or long-care facility
  • A child under the age of 12 months
  • Pregnant, planning to be pregnant, or have recently given birth
  • Suffering from a chronic illness

In addition to your flu shot, there are other ways to minimize your chances of catching the flu. These include:

  • Washing your hands for at least 20 seconds
  • Not touching your face (eyes, nose, and mouth especially)
  • Covering your coughs and sneezes
  • Regularly cleaning surfaces in your house or place of work

Avoiding crowds

Nobody wants to spend their holiday months suffering from the flu. Make sure you’re protecting yourself and your loved ones by receiving your flu shot. If your New Year’s Resolution is about staying healthy (and even if it’s not), a flu shot is the perfect way to start your year off right!

Testosterone – The World’s Most Misunderstood Hormone

2026 January, Lifestyle and Wellness December 30, 2025

While mainly known for its connection to sexual health and strong muscles, testosterone has a much broader (and more important) role in the human body. It’s not just a “male hormone.” Everyone, regardless of sex, produces testosterone. Testosterone is created by the gonads — the testes or the ovaries — and impacts everything from physical development to mental health.

Testosterone levels are highest in adolescence and early adulthood for persons with testes and begin to decrease naturally around ages 30 and 40. But that’s not the only reason that testosterone levels can suddenly drop off. Chronic health conditions, stress, or cancer treatments, such as chemotherapy or radiation, can also impact testosterone levels.

While persons with ovaries naturally have lower levels of testosterone in their bodies, having too little can also have negative side effects. Regardless of sex, the most common symptoms of low testosterone are:

  • Osteoporosis or weakened bones
  • Low libido
  • Loss of muscle mass or muscle weakness
  • Loss of body hair
  • “Parchment-like” skin
  • Issues with memory and concentration
  • Fatigue
  • Depression, irritability, or anxiety

Currently, the FDA only approves the use of Testosterone Replacement Therapy for persons with testes that have hypogonadism, a medical condition that results in naturally lower testosterone. Hypogonadism can be the result of a genetic condition or can be caused by cancer treatments. The FDA-approved products include:

  • Topical Gels – Applied directly to the skin, the testosterone gel is easy-to-use and very convenient. However, you must be careful that no one touches the area for several hours after application. This could lead to the other person accidentally taking in some of the testosterone as well.
  • Transdermal Patch – Placed on the skin like a sticker. This is also convenient and easy-to-use but can cause skin irritation or rashes. Some patches must also be applied multiple times a day.
  • Buccal Patch – Similar to the transdermal patch, the buccal patch is used like a sticker. Instead of being placed on the skin, however, the buccal patch is applied to your upper gum or inner cheek. It can cause irritation or gum disease.
  • Injection – While the cheapest option on the list, injections don’t ensure a steady supply of testosterone like the gels or patches. Injections must be given either once a month, or every one and a half months.

Research suggests that testosterone helps preserve brain health and could help in reducing the risk of Alzheimer’s disease.

However, Testosterone Replacement Therapy can result in a few negative side effects, including acne and oily skin, muscle soreness, increased risk of heart attack, and infertility.

If you’re interested in trying to maintain your testosterone levels, St. Joseph’s Health offers several ways to do this without the use of Testosterone Replacement Therapy. These include:

  • Regular exercise, particularly strength training and High-Intensity Interval Training (HIIT)
  • Eating a balanced diet rich in healthy fats and protein
  • Sleeping 7 – 9 hours per night
  • Keeping stress levels low
  • Limiting alcohol
  • Making sure to get enough vitamin D and zinc

Approximately 14% of persons with testes nationwide have taken or currently take testosterone.

Having too much testosterone can also result in several side effects. It’s difficult to spot high testosterone levels in persons with testes, but it’s often associated with early puberty and infertility. Conversely, high levels of testosterone in persons with ovaries are associated with more noticeable physical appearance changes. An abundance of testosterone may also be an indication of Polycystic Ovary Syndrome (PCOS). Symptoms of both include:

  • Acne or oily skin
  • Deep voice
  • Increased muscle mass
  • Male-pattern baldness
  • An excess of dark or coarse body hair

Testosterone does much more in the body than govern your sex drive. It impacts both physical development and mental health, such as bone and muscle health, mood, memory, and energy levels. If you are interested in checking your testosterone levels, you can do this through a simple blood test at your doctor’s office.

OHM, Actually… You Do Have Time for Daily Meditation

2026 January, Lifestyle and Wellness December 30, 2025

Forget the singing bowls, crystals, or lavender incense, meditation requires far less time and effort than generally believed. With just a little bit of focus, you too can reap meditation’s numerous health benefits.

Consistent meditation can help decrease symptoms of depression and anxiety, improve mood, strengthen memory and attention, reduce chronic pain symptoms, and even help you to recover quickly from illness. But living a busy, modern day life leaves little room for meditation. Or does it?

The American Psychological Association defines mindfulness meditation as, “training your attention to achieve a mental state of calm concentration and positive emotions,” and breaks the practice into two main parts:

  1. Focus on the physical sensations of your body, your thoughts, and your feelings in the present moment.
  2. Observe your thoughts and feelings without judgement. Take note of their existence and let them go.

This practice of mindfulness meditation can be used throughout the day, any time you need to slow down and take a breather. Instead of mindlessly slogging through the daily motions of life, the NHS Foundation Trust has great suggestions for incorporating mindfulness meditation into otherwise mundane activities. Here’s a few for you to try out today:

Research shows that meditation can be just as effective for improving symptoms of depression as an antidepressant.

Brushing Your Teeth – While you do the important job of maintaining your dental health, why not enhance your mental health as well? As you brush, start by focusing on the feeling of the toothbrush against your teeth. How does your toothpaste taste? Is it spicy, refreshing, bland, or sweet? Bring your attention to the movements of your hand and the feeling of the brush beneath your fingertips. Try and focus on these sensations completely. If your thoughts drift away from the present moment, acknowledge them and let them go, then return to your body.

Eating Lunch – Taking your lunch break is always a good way to refresh and recharge, but by combining it with mindful meditation, you could also be preparing your mind for the rest of the day. Begin by focusing on the texture of the food as you eat. Is it soft, hard, chewy, or soft? Pay attention to the texture and color of the food. How does it taste? Notice the way your mouth moves as you chew. You don’t need to meditate for the entire lunch break but try being mindful for at least the first couple bites. See if this exercise helps you focus better once you return to work.

Reading Your Emails – Is your inbox stressing you out? It’s a common reaction. Mindful meditation can help you calm down, so you have no problems tackling today’s emails. First, take a couple seconds to turn away from the computer screen. Notice the feeling of the chair beneath you, and the weight of your arms on the table. Bring your attention to your feet on the ground. Can you feel the rhythm of your inhales and exhales as you breathe? If you start to worry about today’s to-do list, accept these thoughts as they arise and refocus your attention on your physical body. Do this for a couple seconds to a minute before returning to your emails feeling energized and invigorated.

Combine Your Exercise With Meditation – Every year, the most popular new year’s resolution is working out more. But your overall wellbeing comes from more than just physical exercise — your mental health is just as important. Combine your physical and mental health journeys by simply applying the practices of attention and acceptance as you work out. Pay attention to where you feel the stretches in your body, or how the muscles in your arms react as you use weights. Instead of listening to music, try to be fully in tune with yourself as you exercise. This is a great way to strengthen both your body and mind at the same time!

Mindfulness meditation is easily adapted to any lifestyle, no matter your schedule. Don’t let yourself get bogged down by the busyness of daily life. Research shows that only 12 to 15 minutes of mindfulness meditation 3 to 4 times a week is required to see profound improvement in your quality of life. Take the step towards bettering your health today and start living mindfully!

Pet Insurance

2025 August, Benefit Spotlight July 31, 2025

Taking your pet to the vet, even for a routine check-up, can be an expensive experience.

The bill tends to increase if your pet needs surgery, prescription medications, or treatment for illness. Enter pet insurance, a benefit offered by many employers because they know how expensive our furry, and some not-so-furry, friends can be.

What Is Pet Insurance?

Essentially, pet insurance is a policy offered in your benefits plan. It’s a policy that can help cover the costs of your pet’s medical care, from routine checkups to cancer treatments. In most cases, you pay a monthly premium and then submit a claim for any eligible expenses after going to the vet. It’s really that simple! Some plans may need you to hit a deductible before coverage kicks in.

What Does It Cover?

Pet insurance covers a wide variety of treatments, procedures, and injuries. Here’s a list of some of the things you could have coverage for:

  • Broken bones
  • Foreign object ingestion
  • Cancer
  • Hip dysplasia
  • Ligament tears
  • Cataracts
  • Medication
  • X-rays, blood tests, or MRIs
  • Emergency exam fees

What’s in It for You?

Enrolling in benefits can be overwhelming and adding in an extra cost for your pet may seem like something you can pass up. However, the American Veterinary Association encourages all pet owners to enroll in pet insurance because it can offset costs that will only keep rising due to the field becoming more technologically advanced. Better technology, equipment, facilities, and training required to perform procedures and implement modern medicine are rapidly increasing the costs of anything pet related.

Pet insurance can ease your mind by taking your thoughts off the financial burdens that come with a vet visit. This way, you can focus on your pet’s health instead of what it’s going to cost you. It allows you to choose the best treatment options without the financial constraints, and most of all, protects you financially by covering bills you would normally have to pay in full.

If you’re hesitant about pet insurance, you can always talk with your Benefits Department and can even consult your veterinarian on the best plan option for you and your pet.

Smart Bites for School

2025 August, Lifestyle and Wellness July 31, 2025

Back to school means back to packing lunches for the kids.

Ensuring you are packing their lunchboxes with nutritious, healthy foods is important because the foods we consume, no matter how old we are, play a large role in our physical and cognitive health.

According to the CDC, healthy eating helps prevent the development of various health conditions such as type 2 diabetes, high blood pressure, heart disease, and iron deficiency, among others. Not only does healthy eating benefit our bodies, but it also boosts energy levels and improves concentration.

Tips for Packing a Healthy Lunchbox

  1. Make sure to include all the major food groups in your child’s lunch. This includes vegetables, grains, fruits, and proteins. According to MyPlate, a balanced meal should consist of about half a plate of fruits and/or vegetables, about a quarter of the plate with whole grains, and the remaining quarter with protein, along with a side of dairy, like a glass of milk or a cup of yogurt. Go to gov to learn more about portion sizes for each food group. Including the correct portion in your child’s lunch will not only give them a balanced meal, but will also, over time, form a habit of eating these foods as opposed to junk foods that have no positive health impacts.
  2. Make packing school lunches fun by including your child in the process. Allow them to choose between different options, such as raspberries or bananas, chicken or turkey, or cucumbers or carrots. Giving them a choice will make them more inclined to eat the food in their lunch. To go a step further, ask them to help you cut vegetables, peel fruits, or pack silverware to give them some hands-on experience.

Easy, Healthy Lunch Ideas

  • Turkey and Cheese Roll-Ups
    Ingredients: turkey, cheese slices.
    Instructions: Roll turkey slices around cheese slices.
  • Rotisserie Chicken Pasta Salad
    Ingredients: rotisserie chicken, whole grain pasta, cherry tomatoes, cucumbers, olives, feta cheese, Italian dressing.
    Instructions: Cook pasta and let it cool. Shred rotisserie chicken. Mix cherry tomatoes, cucumbers, olives, feta, and chicken with the pasta. Toss with Italian dressing.
  • Egg Salad Sandwich
    Ingredients: hard-boiled eggs, mayonnaise, mustard, whole grain bread, lettuce.
    Instructions: Mash eggs with mayonnaise and mustard, spread on bread, add lettuce.
  • Mini Pita Pockets
    Ingredients: mini whole wheat pitas, gyro meat, hummus, shredded carrots, cucumber slices, cherry tomatoes.
    Instructions: Fill pita pockets with gyro meat, hummus, and veggies.
  • Banana and Nut Butter Sandwich
    Ingredients: whole grain bread, banana slices, nut butter (peanut, almond, etc.).
    Instructions: Spread nut butter on bread, add banana slices, top with another slice of bread.

According to the CDC, empty calories from added sugars and solid fats contribute to 40% of daily calories for children and adolescents ages 2 to 18 years. Approximately half of these empty calories come from six sources:

  1. Soda
  2. Fruit drinks
  3. Dairy desserts
  4. Grain desserts
  5. Pizza
  6. Whole milk

Go-To Snack Ideas

  • Apple slices with nut butter of choice
  • Carrot sticks with ranch dip
  • Homemade trail mix (nuts, dried fruit, dark chocolate chips)
  • Cheese cubes and whole grain crackers
  • Sliced bell peppers with hummus or guacamole

Start Strong This School Year

Your child’s health is crucial to their overall physical and cognitive performance. Use these recipes to make back-to-school lunches fun, delicious, and to start them off on the right foot this school year.

Clean Kitchen, Safe Eating

2025 August, Lifestyle and Wellness July 31, 2025

What Is Food Safety?

Ever heard of the saying “a clean kitchen is a happy kitchen”? Well, it’s true, in more ways than one. Keeping your kitchen clean not only contributes to a positive cooking experience, but also a safe one.

Common Practices

The most common food safety practices are ones you’ve probably heard your whole life. Wash your hands and produce, keep meat away from other foods, cook or use foods before their expiration dates, and store your food properly after cooking. Here’s a breakdown of the most important safety precautions to take when in the kitchen.

Clean: Wash your hands, surfaces, and utensils thoroughly before and after cooking to keep your space clean and to avoid spreading bacteria and germs.

Separate: Keep raw meat, poultry, seafood, and eggs away from all other foods to avoid cross-contamination and spread of foodborne illness.

Cook: Ensure you are cooking all foods to the correct internal temperatures to kill all bacteria present. Here are the correct internal temperatures for some common meal items, according to FoodSafety.gov:

  • Chicken, turkey, and other poultry: 165°F (74°C)
  • Casseroles, meat, and meatless: 165°F (74°C)
  • Beef, bison, goat, and lamb (ground meat and sausage): 160°F (71°C)
  • Leftovers (any type): 165°F (74°C)
  • Pork (ground meat and sausage): 160°F (71°C)
  • Seafood (fish such as salmon, tilapia, tuna, bass, cod, trout, etc.): 145°F (63°C)

Chill: Refrigerate or freeze food promptly — or after cooling — to prevent harmful bacteria growth.

According to the World Health Organization, $110 billion is lost every year in productivity and medical expenses resulting from unsafe food in low- and middle-income countries.

Foodborne Illness

According to the CDC, about 48 million people get sick, 128,000 are hospitalized, and 3,000 die from foodborne illnesses each year in the United States. Some of the most common bacteria that cause food poisoning are Salmonella, E. coli, Listeria, Campylobacter, and Clostridium perfringens. While they can contaminate a wide variety of foods, these bacteria are most often found in:

  • Meat
  • Poultry
  • Seafood
  • Dairy
  • Vegetables

Common symptoms of food poisoning caused by foodborne illnesses include stomach pain, nausea, vomiting, fever, and diarrhea. They usually start hours after ingesting certain germs, and in most cases, symptoms go away on their own; however, if symptoms persist or worsen, it’s important to seek medical help immediately. Bloody stool, fever over 102°F, having difficulty keeping liquids down, or signs of dehydration are all signs you should see a doctor.

Tips for Safe Food Handling

  1. Shopping: Choose fresh, properly stored foods and be thorough when checking expiration dates.
  2. Storing: Store foods at the correct temperatures and ensure you are using airtight, sealed containers to prevent bacteria from growing.
  3. Preparing: Use separate cutting boards for raw meats and other foods to prevent cross-contamination.
  4. Cooking: Invest in a good food thermometer so you know your foods are at the correct internal temperatures and cooked properly. Don’t leave your health in the hands of guessing.

Keeping your kitchen and everything in it — utensils, cutting boards, produce, and surfaces — clean should be your utmost priority when making a meal. Whether you are starting from scratch and making a homemade casserole or simply chopping a vegetable, taking safe steps can save you from foodborne illnesses, food poisoning, and will help keep you healthy in the long run.

If you are ever questioning what an internal temperature needs to be or how long it is safe to consume certain leftovers, utilizing reputable sources on the internet is a good place to start. Spending a little time doing your own research can save you from the hassle of sickness and can protect your health.

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