The New York Times recently released a report fact-checking some of the top claims regarding protein consumption. Their study included interviews with 12 nutrition scientists—here are some of their findings.

Most people are probably eating enough protein.

If people weren’t eating enough protein, they would appear much more nutritionally challenged. This does not appear to be the case, and doctors believe that people who follow a proper balanced diet are probably getting the proper amount of protein that they need. This extends to vegetarians, as well.

Protein helps you build more muscle.

Studies show that if you are actively strength training and seeking to increase your muscle mass, you may want to increase your protein. However, if you increase your protein intake by too much, it can begin to be unhealthy depending on what your protein sources are, so consulting with your doctor is always key. Eating too much protein can also take away room on your plate for other foods needed for a balanced meal.

High-protein diets may help with weight loss.

Some research suggests that diets that are higher in protein can help to reduce your hunger cravings, therefore aiding in weight loss. Studies conflict though, as some suggest that increasing your protein may help you lose more fat, while other studies show that what diet you’re on doesn’t necessarily matter for weight loss. Again, consulting with your healthcare provider is key to finding the diet that is right for you.

Besides these, it’s important to have an increased awareness of nutrition labels when picking out protein-labeled snacks and food items. These pre-packaged items can still be high in sugars and sodium. Consider sticking to fresh foods for your protein sources.

Judge for yourself what’s right for you and your diet. Keep in touch with your doctor and always ask questions related to your dietary needs for your best health.

References:
Callahan, Alice. “The More Protein, the Better?”. The New York Times. April 9, 2025. https://www.nytimes.com/2025/04/09/well/eat/protein-fact-check.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC10761008/.

The post Inside the Growing Protein Trend appeared first on Chelsea Wellness Center.

What you eat beforehand can make a big difference in fueling your workout. The right pre-workout snack provides the fuel your body needs to push through your training and recover.  Keep reading for five easy and energizing snacks to try before your next run or strength-training session.

Toast with peanut butter and bananas.

Whole-grain toast topped with peanut butter (or any nut butter) offers the perfect blend of carbs and protein. Top with your preferred amount of banana slices for added potassium. This snack is sure to keep you full and focused during your workout.

Vegetables and hummus.

Healthy veggies like carrots and bell peppers make a refreshing and light snack. Dip them in hummus for a bit of plant-based protein and fiber for a more satisfying snack. This combo is perfect for those looking to fuel up without feeling too full.

Oatmeal with berries.

Oatmeal is not just for breakfast anymore. A small bowl of oatmeal topped with fresh berries is a great pre-workout snack option. Top with a bit of cinnamon for added flavor and you’re on your way to healthy snacking.

Half of a sandwich.

A half sandwich with protein, like turkey or chicken, is a well-balanced option. It has just enough calories to keep you going strong without getting too full.

Greek yogurt and fruit.

Greek yogurt is a delicious and creamy snack high in protein and calcium. Pair it with berries for a dose of natural sugars and you’ll have a great quick and satisfying snack. Tip: add a bit of granola for a little crunch.

Remember, fueling your body before a workout doesn’t have to be complicated. Choose something that suits your routine and tastes and you’ll be setting yourself up for success. Find more helpful nutrition tips to support your goals here.

REFERENCE: Paturel, Amy. “What Should I Eat Before Working Out?”. WebMD. August 07, 2024. www.webmd.com/fitness-exercise/sports-nutrition-snacks-before-exercise.

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Gingerbread Tea Cake

Ingredients

• 2 ⅓ cups all-purpose flour
• 1 ½ teaspoons baking powder
• 1 teaspoon ground ginger
• 1 teaspoon ground cinnamon
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ¼ teaspoon ground cloves
• ½ cup canola oil
• ¼ cup granulated sugar or sugar substitute blend equivalent to 1/4 cup sugar
• 1 ¼ cups cold water
• ⅔ cup full-flavor molasses
• ½ cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten
• Confectioners’ sugar for dusting
• Fresh raspberries for garnish

Directions
1. Preheat oven to 350ºF. Lightly coat a 13x9x2-inch baking pan with nonstick cooking spray; set aside. In a medium bowl, stir together flour, baking powder, ginger, cinnamon, baking soda, salt and cloves; set aside.
2. In a large bowl, whisk together oil and sugar until combined. Add the cold water, molasses and eggs, whisk until combined. Add the reserved flour mixture all at once to the water mixture, whisking just until smooth. Pour into prepared pan.
3. Bake for 40 to 45 minutes or until a wooden toothpick inserted near the center comes out clean. Cool completely on a wire rack. Sift confectioners’ sugar over the top and garnish with raspberries, if desired.

Recipe courtesy of EatingWell.

Fresh Apple Squares

Ingredients

• 1 ½ cups all-purpose flour
• 1 cup old-fashioned oats
• 1 cup packed light brown sugar
• 1 teaspoon grated lemon zest
• ¾ teaspoon baking powder
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 3 tablespoons canola oil
• ¼ cup apple juice concentrate, thawed
• 2 medium tart apples, such as Granny Smith, peeled and thinly sliced
• ¼ cup coarsely chopped walnuts

Directions
1. Preheat oven to 350°F. Coat a 9-inch-square baking pan with cooking spray.
2. Combine flour, oats, brown sugar, lemon zest, baking powder, salt, cinnamon and nutmeg in a large bowl. Work in oil and apple juice concentrate with your fingers until coarse crumbs form.
3. Firmly press 2 cups of the oat mixture into the prepared pan. Arrange apples over the crust in three rows. Mix walnuts into the remaining oat mixture. Sprinkle the walnut mixture evenly over the apples and pat firmly into an even layer.
4. Bake until the top is golden brown and the apples are tender when pierced with a sharp knife, 30 to 35 minutes. Cool completely on a wire rack.

REFERENCES:
EatingWell Test Kitchen. “Gingerbread Tea Cake.” EatingWell. August 6, 2024. https://www.eatingwell.com/recipe/267681/gingerbread-tea-cake/.
EatingWell Test Kitchen. “Fresh Apple Squares.” EatingWell. April 22, 2024. https://www.eatingwell.com/recipe/248536/fresh-apple-squares/.

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Chicken and Stuffing Casserole

Ingredients

• 6 cups cubed multigrain bread
• 1 ½ cups no-salt-added chicken broth
• 2 tablespoons cornstarch
• 4 tablespoons unsalted butter, divided
• 1 cup chopped yellow onion
• ½ cup chopped carrot
• ½ cup chopped celery
• 3 cups shredded cooked chicken breast
• 1 cup sour cream
• 1 teaspoon chopped fresh thyme
• 1 teaspoon poultry seasoning
• ¾ teaspoon kosher salt
• ½ teaspoon ground pepper

Directions

1. Preheat oven to 350°F. Arrange bread cubes in a single layer on a large, rimmed baking sheet. Bake until evenly toasted and crisped, about 15 minutes. Let cool for about 10 minutes.
2. Meanwhile, whisk broth and cornstarch in a small saucepan until smooth. Bring to a boil over medium-high heat, stirring often. Cook, stirring constantly, until thickened and glossy, about 1 minute. Pour into a large heatproof bowl; let cool for about 10 minutes.
3. Heat 1 tablespoon butter in a medium skillet over medium-high heat. Add onion, carrot and celery; cook, stirring often, until softened, 5 to 8 minutes. Add to the broth mixture in the bowl along with chicken, sour cream, thyme, poultry seasoning, salt and pepper; stir until thoroughly combined.
4. Measure 1 1/2 cups of the toasted bread cubes into a small bowl and set aside. Stir the remaining bread cubes into the chicken mixture. Coat a 2-quart baking dish with cooking spray; spoon the chicken mixture into the baking dish.
5. Place the remaining 3 tablespoons butter in a small microwaveable bowl; microwave on High until melted, about 30 seconds. Add to the reserved bread cubes and toss to coat. Sprinkle evenly over the chicken mixture.
6. Bake until golden and bubbly, about 30 minutes. Let cool for about 10 minutes. Serve.

Loaded Scalloped Potatoes with Bacon, Cheddar & Chives

Ingredients

• 2 ½ pounds Yukon Gold potatoes, cut into 1/4-inch slices (about 8 cups)
• 1 tablespoon extra-virgin olive oil
• 3 strips center-cut bacon (about 2 ounces), chopped
• 1 small onion, finely chopped (about 1 cup)
• 3 tablespoons all-purpose flour
• ½ teaspoon salt
• ¼ teaspoon white or black pepper
• 2 ½ cups low-fat milk
• ½ cup shredded extra-sharp Cheddar cheese, divided
• ¼ cup chopped fresh chives, divided

Directions

1. Position racks in upper and lower third of oven; preheat to 425°F.
2. Toss potatoes with oil in a large bowl until well coated. Divide between 2 large rimmed baking sheets and spread in an even layer. Roast, rotating the pans from top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, cook bacon in a large saucepan over medium heat, stirring frequently, until just crisp, about 3 minutes. Remove the bacon with a slotted spoon to a paper towel-lined plate. Add onion to the pan; cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk; cook, stirring and scraping up any brown bits at the bottom of the pan. Increase heat to medium-high; cook, stirring, until the sauce thickens and bubbles, 3 to 5 minutes. Remove from heat.
4. When the potatoes are done, remove them from the oven. Preheat the broiler.
5. Transfer half the potatoes to a 2-quart broiler-safe baking dish. Spread half the sauce over the potatoes and top with 1/4 cup cheese and 2 tablespoons chives. Add the remaining potatoes, sauce and cheese. Top with the bacon. Broil, watching carefully until the sauce is bubbling and the cheese is beginning to brown, 1 to 5 minutes depending on your broiler. Let stand for 10 minutes. Serve topped with the remaining 2 tablespoons chives.

Recipes courtesy of EatingWell.

References:
Levy, Julia. “Chicken & Stuffing Casserole.” EatingWell. September 19, 2023. https://www.eatingwell.com/recipe/275699/chicken-stuffing-casserole/.
Meyer, Hilary. “Loaded Scalloped Potatoes with Bacon, Cheddar & Chives.” EatingWell. April 26, 2024. https://www.eatingwell.com/recipe/261076/loaded-scalloped-potatoes-with-bacon-cheddar-chives/.

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Granola Bars
A healthy alternative to candy, granola bars are still individually packed and filled with healthier ingredients. If you get ones with chocolate chips or other yummy ingredients, kids might not even be upset you’re not handing out their favorite candy bars. If you’re nervous to hand out a treat that has nuts, consider keeping them in their own bowl to avoid any issues.

Fruit Snacks
Arguably the closest you can get to candy without being candy, fruit snacks are just as tasty but with much less sugar and artificial flavoring. If you can, try to find fruit snacks that are labeled as “organic” or “natural,” as they are a bit healthier for your kids than others.

Popcorn
A fun and healthy snack, popcorn is a great alternative to candy. Make sure to find the individual snack-size bags at the grocery store. You can even add some fun flavors like kettle corn or cheese popcorn.

Trail Mix
Satisfying and full of healthy treats, trail mix is the perfect on-the-go treat for kids. Just be sure to choose a mix that’s low in added sugars and artificial ingredients. Be aware of common allergies and keep these in the same bowl you have your granola bars in.

Pretzels
A classic snack that’s easy to find in individual bags, pretzels are a great option for a healthier Halloween treat. Look for low-sodium options and plain pretzels instead of chocolate-covered ones.

Animal Crackers
Fun and playful, animal crackers are a great treat for younger trick-or-treaters. Look for crackers that are low in added sugars and made with wholesome ingredients. You can even find crackers that are labeled as “organic” or “natural” for an even healthier option.

REFERENCE: Kriehn, Joanna. “For a healthier Halloween, hand out these trick-or-treat alternatives”. Mynetdiary.com, accessed September 13, 2024. www.mynetdiary.com/trick-or-treat-alternatives.html.

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Breakfast
Start your morning off right with a quick and healthy meal. Add a handful of blueberries to your morning bowl of cereal or grab a banana for a snack on the go. If you’re looking to add some veggies, throw some spinach, onion and tomatoes into your morning omelet. For an all-in breakfast, consider prepping breakfast smoothies to get your greens and fruit in one place.

Lunch
Build a strong salad, sandwich or wrap for your lunch. Pile on the leafy greens, avocado, and other vitamin-rich foods. Top your salad with sliced strawberries, cranberries and other fruit for a satisfying and delicious midday meal.

Dinner
For dinner, make sure to fill half your plate with vegetables or fruits. A side salad, corn-on-the-cob, and steamed veggies are great ways to make sure you’re getting your fill of vegetables for the night.

Snacks and Dessert
Fruit is made for snacking. Grab a bunch of grapes or a crisp apple as you walk out the door to make snacking a breeze when you’re away from home. When you’re craving a late-night snack, grab a homemade fruit pop or smoothie bowl for a healthy dessert.

Evidence shows that adults and children are recommended to have five portions of fruits and vegetables per day. No matter how you choose to incorporate these mighty foods into your diet, remember that you’re making a conscious choice to better your heart, body and mind.

REFERENCE: https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

The post How to Add More Fruits and Veggies to Your Diet appeared first on Chelsea Wellness Center.

Peach Caprese Salad

Ingredients:
2 ripe peaches or nectarines, cut into 1/2″-thick wedges
1 pt. cherry or grape tomatoes, halved
1/2 c. fresh corn kernels
1/4 small sweet onion, thinly sliced
8 oz. fresh mozzarella, torn into pieces
2 Tbsp. extra-virgin olive oil
Kosher salt
Freshly ground black pepper
2 c. baby arugula
1/2 c. fresh basil, torn into pieces

Directions:
Step 1: In a large bowl, toss the peaches, tomatoes, corn, onion and mozzarella with olive oil and 1⁄2 tsp. each salt and pepper. Let sit for 5 minutes.
Step 2: Fold in arugula and basil, then transfer to a platter.
Recipe courtesy of Woman’s Day.

Spiced Grilled Eggplant with Fresh Tomato Salad

Ingredients:
2 medium eggplants (about 1 lb. each), sliced lengthwise 1⁄2 inch thick
4 Tbsp. olive oil
1 tsp. ground coriander
1 tsp. cayenne Kosher salt
2 Tbsp. fresh lemon juice
2 Tbsp. red wine vinegar
1 1/2 c. multicolored cherry or grape tomatoes, halved
2 small Fresno chiles or other hot chiles, finely chopped
1/4 c. packed fresh mint leaves, finely chopped, plus more for serving
1/4 c. low-fat Greek yogurt
2 Tbsp. low-fat milk

Directions:
Step 1: Heat grill to medium. Brush eggplant with 3 Tbsp. oil, then season with coriander, cayenne, and 1⁄4 tsp salt. Grill until tender, 10 to 12 minutes.
Step 2: Meanwhile, in a medium bowl, whisk together lemon juice, vinegar, remaining Tbsp. oil, and 1⁄2 tsp. salt; fold in tomatoes, chiles, and mint.
Step 3: Arrange eggplant on a large platter; top with tomato salad. Whisk together yogurt and milk and drizzle over vegetables. Sprinkle with mint leaves if desired.
Recipe courtesy of Prevention.

REFERENCE: https://www.prevention.com/food-nutrition/g27167815/healthy-bbq-side-dishes/
https://www.womansday.com/food-recipes/food-drinks/recipes/a55295/peach-caprese-salad-recipe/
https://www.prevention.com/food-nutrition/recipes/a22666681/spiced-grilled-eggplant-recipe/

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Substitute your meats

The popular choice for a barbecue is beef, particularly hamburgers and hotdogs. Consider swapping these out for chicken breasts or kabobs. Another alternative is to grill fish, particularly salmon, or to make turkey burgers. Even tofu or black bean burgers can be a tasty and healthy alternative.

Increase your vegetables

Instead of grabbing that side of macaroni and cheese or potato salad, consider making healthier sides. Eggplant and zucchini are great on the grill because of their size. Or, consider adding smaller veggies by making kabobs as a healthy side dish. You can even substitute your burger buns with lettuce wraps to decrease your carb intake.

Decrease your sodium

Many sauces and marinades used for grilling have a high level of sodium. Consider switching these with a no-sodium marinade or try making a salt-free spice rub of your favorite spices, such as paprika, black pepper, chili powder and more. You can also decrease the amount of sodium you consume by cutting back on potato chips and carbonated beverages at the party.

Practice portion control

Though it can be tempting to go back for seconds when spending time with friends and family, making a balanced plate is one of the easiest ways to have a healthier barbecue. A quarter of your plate should consist of protein, while another quarter should be a whole grain, such as pasta salad or rice. Fill the final half of your plate with fruits and vegetables for a balanced meal.

Not only will these tips help decrease your caloric intake, but they will also help you to feel and perform your best.

REFERENCE: https://www.heart.org/en/healthy-living/healthy-eating/add-color/top-ten-tips-for-healthy-grilling-and-barbecuing
https://www.issaonline.com/blog/post/10-tips-for-healthy-grilling

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According to eatright.org, this year’s theme “addresses the farm-to-fork aspect of nutrition, from food production and distribution to navigating grocery stores and farmers markets — and even home food safety and storage practices. It also describes the various ways we eat — not only around a dinner table, but also on the go, in schools and restaurants, at games and events. This theme also includes sustainability, for instance, decreasing food waste from school and work to home and beyond.”

Tips to help you reach “Beyond the Table”

• Shop smart: When purchasing food from a store, use a grocery list and pay attention to sales. Stock up on fruits, vegetables, whole grains, and lean protein sources. Don’t forget about pantry staples like beans, lentils, and frozen fruits and vegetables. Check with your local community center, food bank, or senior center for programs that offer access to affordable, healthy foods.
• Embrace healthy convenience: Making healthy food choices may seem difficult at times, especially when eating away from home, but it doesn’t have to be. Many restaurants provide nutrition information right on the menu or online. Opt for lean protein, whole grains, and vegetables whenever possible.
• Seek professional guidance: Registered dietitian nutritionists (RDNs) are food and nutrition experts who can help you create a personalized plan for your specific needs.

Remember, National Nutrition Month® is not about perfection but about progress. Celebrate small wins, be kind to yourself, and enjoy the journey to a healthier, more vibrant you. By making these mindful changes, you’ll not only fuel your body for the present but also invest in a healthier, happier future!

Interested in more tips? Visit our blog each week to learn more about incorporating healthy eating into your daily life.

REFERENCE:
https://www.eatright.org/national-nutrition-month
https://www.eatright.org/national-nutrition-month/resources

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Valentine’s Day is a time to celebrate love, and what better way to do that than with delicious and healthy treats? Ditch the store-bought sweets and whip up these delightful homemade creations to share with your loved one (or simply enjoy yourself!)

1. Yogurt Parfait with Fresh Fruit

This classic treat is simple, versatile, and healthy. Layer plain yogurt with your favorite fruits, like berries, mango, or kiwi. For extra richness, drizzle with a touch of honey or sprinkle with granola or chopped nuts. This parfait is packed with protein, probiotics, and vitamins, making it a satisfying and nutritious treat.

2. Strawberries and dark chocolate

This timeless Valentine’s Day favorite gets a healthy makeover with dark chocolate. Melt dark chocolate (70% cacao or higher for maximum health benefits) and dip fresh strawberries into it. Let them cool on a parchment-lined baking sheet for a delicious and healthy treat. You can also get creative and drizzle the chocolate with melted white chocolate or sprinkle with chopped nuts or edible rose petals.

3. Fruit Salad

A refreshing fruit salad is perfect for a light and healthy Valentine’s Day dessert. Combine your favorite fruits, such as oranges, grapes, strawberries, and pineapple. For a zesty twist, make a dressing with fresh mint leaves, lime juice, and a touch of honey. This salad is packed with vitamins, minerals, and antioxidants, making it a guilt-free way to indulge your sweet tooth.

These are just a few ideas to get you started on your journey to a healthy and delicious Valentine’s Day. Remember, it’s all about celebrating love in a way that nourishes both your body and your soul. So, get creative, have fun, and enjoy the sweetest day of the year!

REFERENCE: https://www.acefitness.org/resources/everyone/blog/7105/6-satisfying-no-added-sugar-snacks/

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