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Two Recipes for Clean Eating

Clean eating is a very hot topic these days and for good reason! As more and more information comes to light about how pesticides and GMO’s affect our bodies, the more we realize that the cleaner our diet the better our health. So what is clean eating and how do you get started?

clean-eating

Rather than being focused on the idea of eating more or less of specific foods or things like fewer carbs or more protein, the concept is more about being mindful of the food’s pathway between its origin and your plate. It’s a lifestyle approach to food and its preparation – it is not a diet. This means consuming only humanely raised local meats, avoiding processed and refined foods, choosing organic and steering clear of sugar, to name a few.

Though it’s difficult for most people to cut out all processed foods, making an effort to eat as clean as possible will bring many health benefits along the way. And if you are here, chances are you are off to a good start with your That’s It. fruit bar, a 2 ingredient snack.

Here are two great recipes to get your started:

Beef Tenderloin with Sweet Onion Sauce

Ingredients:

1 large red onion

2 tablespoons of honey

2 tablespoons of red wine vinegar

1 teaspoon of dried thyme

1/2 teaspoon of salt

1/4 teaspoon black pepper

4-4 ounce beef tenderloin steaks

Instructions:

Preheat your broiler. Heat a large skillet over medium-high heat and coat the pan with cooking spray. Slice, and then add the onion. Cover the skillet and cook the onion for about three minutes. Add the honey, vinegar and half of the salt to the pan. Reduce the heat and simmer it, uncovered for about eight minutes. The sauce should be slightly thick.

Take each piece of tenderloin and season them with the rest of the salt, pepper and thyme evenly over each steak. Place the beef on a broiler pan and broil for about four minutes on each side. When done, cover with the onion mixture and serve.

Warm, Tropical Breakfast Bowl

Ingredients:

2 Bananas, ripe

1/4 cup pecans

1/8 cup shredded coconut

1/2 cup coconut milk

1 teaspoon cinnamon

Instructions:

Mix all the ingredients in a microwave safe bowl and cook for one to two minutes on high, stirring once. Alternatively, you can heat the mixture in a pot on medium-high. Stir often, until the mixture starts to simmer.

These are just two of thousands of clean eating recipes that you can find. To begin, try one or two clean meals to start to make a difference in your health. Start eating clean today and have a healthier tomorrow.


3 Easy Ways to Go Stress Free

One of the biggest silent contributors to weight gain and decompensation of our health is stress. We say silent because oftentimes stress may be affecting your health and you may not even realize it.  The issue of stress goes beyond headaches, sleepless nights, and productivity. Stress lends to issues with high blood pressure, heart disease, obesity and diabetes.

tips-to-reduce-stress

 

Here are three easy ways to reduce stress that are simple enough to be done daily:

Go For a Walk

A simple walk around the block or to the nearest store can do a world of good. Walking and meditating about positive aspects of your life is considered an effective way and easy way to relieve stress. Walking may seem like a hassle, or even too simplistic to have any impact. However, research has shown that walking for at least 15-30 minutes greatly diminishes stress. Walking once a day releases endorphins which help to combat stress and give an energized and relaxed feeling to your body.

Eat Healthy

OK, this is practically a no brainer. Another virtually painless way to reduce stress greatly is by incorporating more healthy foods into your daily diet. This step may seem difficult, but this is where That’s it. fruit bars can come to your aid!  A proper diet with fruits, vegetables, and omega-3 fatty acids are known to make both the body and the brain happy.

Write It Down

Lastly, another way to reduce stress is to write down whatever is bothering you, and afterwards throwing away the paper you just wrote it on. This may seem strange, but it has to do with releasing the burden by acknowledging it and physically casting your cares away.

With these three helpful ways to reduce anxiety, you can easily eliminate stress one day at a time.


4 Food Myths You Need to Stop Believing

food-myths

With lots of conflicting advice on the subject of nutrition, it’s no wonder people tend to give up on their diets and fail to reach their weight loss goals. Separating fact from fiction might alleviate some confusion and help you achieve the healthy lifestyle you desire.

Here are a few of the most common food myths debunked.

Snacking is Bad

Most people concerned about their weight might believe that snacking between meals is a bad idea. Healthy snacking, however, can be a major factor in maintaining a healthy lifestyle. Choosing a snack of around 100 calories filled with vitamins, proteins, and healthy fats is a good way to maintain consistent energy levels and resist over-eating at meals. Studies have also shown that small snacks in the afternoon can increase both concentration and performance which makes That’s It. the perfect healthy snack!

Carbohydrates are Evil

Carbohydrates or “carbs” found in foods have really gotten a bad rap over the past several years. Honestly, the whole “good” carb “bad” carb thing can be confusing. The truth is your body uses carbs to create energy. Good carbs are generally found in foods that are high in fiber. Fruits are a great example because they contain natural sugars and vitamins, plus they’re an excellent source of fiber. Bad carbs, such as potato chips and sweets, can lead to obesity and high blood pressure.

Any Salad is a Good Salad

Munching on salads is a staple of any good diet. While it’s true that a big bowl of greens contains several health benefits, it also has a tendency to be ruined by carelessness. By tossing on too much extra cheese, croutons, and processed meats, you can easily add hundreds of calories, sodium, and saturated fats. Not to mention the added fat calories of too much dressing!

All Fats Make You Fat

The truth is that fats are an essential part of our diet. Gaining a little knowledge on “good” fats and “bad” fats can greatly help improve your overall health and well-being. A simple breakdown goes like this: trans fats and saturated fats are bad because they raise cholesterol and the risk of heart disease. On the other hand, monounsaturated fats and polyunsaturated fats have the complete opposite effect and are considered good fats for your health.

Trying to live well and make proper nutritional choices can be hard enough without myths like the ones above adding to the confusion. By being better informed, you can avoid the myths and live a healthier, happier life!


Eat More Power Foods

Power foods are defined as foods that naturally contain vitamins, minerals, and other nutritional benefits. They can energize you, boost your immune system, and help ward off certain diseases. Incorporating these special foods into your diet is a simple way to maintain a healthy lifestyle. The best part? All of the superfoods listed below are also found in That’s It. fruit bars

power-food

Strawberries

Did you know that strawberries are members of the rose family? And, surprise! They’re not actually a fruit because their seeds are on the outside. Regardless, you can get 160% of your daily vitamin C in just one cup of strawberries. They are also packed full of potassium and fiber. Most importantly, the antioxidants they contain (anthocyanins, ellagic acid, quercetin, and kaempferol) are powerful defenders against certain cancers.

Cherries

The sweet flavor of cherries helps make them an easy snack alternative. The antioxidants that these powerful little fruits contain help defend against heart disease, slow the signs of aging, and defend against cancer. The fact that cherries are extremely low in calories makes them an ideal weight loss snack. They are also loaded with potassium which helps your heart and kidneys. They even contain fiber and certain plant sterols that help lower bad cholesterol and reduce the risk of heart disease.

Apricots

One of these beautiful, velvety-skinned fruits contains only 17 calories and provides a great source of vitamins A and C. Vitamin A is not only great for your eyesight, but it’s also beneficial towards maintaining healthy skin. Apricots also offer a great source of fiber to help aid digestive health and control the cholesterol levels in your blood.

Apples

Long considered a miracle food, this popular and crunchy fruit is low in calories and contains no saturated fats. Packed full of vitamin C, apples can naturally help boost the body’s immune system and regulate blood sugar levels. Apples also contain B-complex vitamins which help regulate the nervous system, support both the immune and digestive systems, and even increase energy. The high fiber content found in apples also helps reduce bad cholesterol in your blood.

The benefits of consuming power foods are immeasurable. By simply replacing your normal snacks with a delicious That’s It. fruit bar, you can easily and naturally increase energy, lower weight, have beautiful looking skin, defend against disease, and create overall well-being!


3 Health Benefits of Apricots

Health-Benefits-Apricots

Apricots are considered one of the healthiest fruits in the world and that is one of the many reasons they are a part of our That’s it. Fruit Bar family. Apricots grow and are at their peak from the months of May to August. Of course, they taste the best when they are tree-ripened and should be consumed when moderately soft. This sweet fruit is a tasty snack and as a bonus, there are a number of health benefits that come with consuming this natural food.

Prevents Inflammation

One of the primary nutrients in apricots are catechins, which work to reduce and prevent inflammation throughout the body. A single apricot contains four to five grams of catechins, which can also protect blood vessels from damage due to inflammation. This can also lead to improved blood pressure.

Improves Eye Health

Many eye illnesses can improve with the vitamins and minerals found in apricots, which can also strengthen the optic nerves. Experts suggest that consuming two to three servings of apricots a day can reduce the risk of Neovascular ARMD due to the vitamins that are present in the fruit.

Strengthens the Bones

Instead of reaching for a glass of milk to strengthen the density of the bones, apricots offer the same benefits due to its high calcium content. They also contain high levels of Vitamin A, which is known to help maintain bone strength with age. The fruit also contains 1,380 milligrams of potassium, which creates a protective layer around the bones and prevents it from breaking down from metabolic acids in the body.

For a quick, on the go snack, reach for our That’s it. Apples + Apricots Fruit Bar – each bar contains one apple and three apricots and that’s it. So get your daily dose of apricots and reap the benefits!


Why You Should Choose Non-GMO Fruit

The acronym GMO stands for “genetically modified organisms.” GMO’s are increasing being talked about as more and more people become aware of the science behind the food they eat.

To be clear, using GMO’s in the manufacturing and production of foods could mean a number of things. DNA from bacteria and viruses can be used to increase the durability, tolerance or nutrition of a fruit and in some cases, the DNA of other animals can be used for GMO.  Studies continue to emerge showing the link between GMO foods and health conditions. Rest assured, That’s It. fruit bars use only non-GMO fruit.

choose-non-gmo-fruit

What is GMO fruit?

It is estimated that nearly 70% of foods found on grocery shelves contain GMOs. Unfortunately, this means that most of the fruit in the produce section contain the substance. Genetically modified fruits were engineered with DNA derivatives of other organisms to create a much stronger product to improve tolerance and resistance to things like viruses. Farmers frequently use GMOs in their production to increase yields and get larger crops. Sadly, something meant to help farmers and give what was to be perceived as “better” crops, is something that can harm us.

What is non-GMO fruit?

Non-GMO fruits are those that are produced naturally. Organic fruits and vegetables are often certified to indicate that they were produced without any GMOs. Another label to look for besides certified organic is one that says non-GMO certified. Local farmers are more likely to offer fruits and vegetables that have not been altered in any way. All fruit purchased in a grocery store carries a five-digit PLU code. If the five-digit code starts with an eight, chances are the fruit contains GMOs. Buying directly from a farmer decreases the chances of a fruit containing GMOs. Shop and support your local farmer.

What are the dangers of GMOs?

There are some hidden dangers to having a diet consisting of GMOs. This type of diet has been shown to increase the number of allergies. For example, L-tryptophan found in foods was linked to 100 deaths and at least 5,000 cases of disability and sickness here in the United States.

GMO foods have become a common conversation among the health-conscious and increasingly savvy American consumer determined to know more about what is in their food. Careful attention to labels and manufacturing practices has led to increased scrutiny of how prevalent genetically modified foods are in the marketplace.


The Benefits of Zeaxanthin

Over the years, research has suggested that Zeaxanthin is connected to eye health and the prevention of age-related macular degeneration (AMD). There is also the strong possibility that it is linked to the prevention of cataracts. So a diet that gives you your daily dose of Zeaxanthin is highly recommended. As you munch on your favorite That’s It. Fruit Bar, which contains Zeaxanthin, you are helping prevent AMD with every bite (so maybe have two bars.)

But what exactly is Zeaxanthin? Zeaxanthin is a carotenoid alcohol found in many foods, such as leafy green vegetables. It is also found in high levels in many parts of the eye, which explains the connection to ocular health. When mentioned, it is usually in conjunction with lutein. Lutein is also considered to be an essential part of eye health. It too is found in high concentration in the retina.

zeaxanthin-health

Zeaxanthin is a yellow pigment that migrates to the retina, center of the retina, and lens. This yellow pigment filters harmful light, therefore protecting the sensitive cells of the eye. The damage that this light causes can lead to AMD. It is also an antioxidant and why it aids in the prevention of cataracts as well. Cataracts are often caused by the clouding of the lens through oxidation. Antioxidants are known to counteract those free radicals causing oxidation. In terms of skin health, many know that UV rays can cause damage. Recent studies have pointed out that zeaxanthin helps to lessen the side of effects of sun damage, although more research is being conducted.

In conclusion, having a diet high in zeaxanthin will lead to better eye and skin wellness. AMD and cataracts are serious eye conditions, and this particular carotenoid is essential to keeping these issues at bay. Leafy greens, eggs, fruits and other vegetables are a healthy part of any person’s diet for many reasons. The added benefit that they include zeaxanthin is just one more reason to eat them.


The Benefits of Potassium for Heart Health

potassium-health

Keeping our hearts healthy is one of the most important things that we can do for our well being. Heart disease, high blood pressure and other cardiovascular diseases are on the rise. In today’s world heart health is related to brain health, and this is especially important with stroke being the number 4 killer in the United States.

One of the best things that you can do to keep your heart healthy is to ensure that you are getting the proper amount of potassium in your diet. (But you know this already since you’re enjoying your That’s It. Apple + Banana Fruit Bar, right?) Potassium is a mineral that is found in many different vegetables, fruits and some meat in addition to vitamin supplements.

Potassium is the main mineral in charge of muscle contraction, including your heartbeat, in the human body. The body’s ability to conduct electrical impulses along the nerve lines is possible because of potassium. When someone suffers from a deficiency of the mineral it can start to cause problems with the heart.

This essential mineral is not stored in the body and can be easily flushed out through the kidneys into the urine. People that suffer from heart failure that is caused by fluid retention are sometimes given a diuretic to decrease the amount of fluid in the body. As a result, potassium loss can happen and the mineral will need to be replaced to ensure heart health.

People that suffer from high blood pressure can benefit from getting adequate potassium in their diet, as well. Potassium helps stop the harmful effects of sodium that can raise blood pressure. Lowering the pressure in the blood by minimizing the effects of salt can help keep the heart healthier and pumping at a normal pace.

Not only does potassium reduce your risk of heart disease, it also lowers your cancer risk and your risk for being obese. So grab a That’s It. Fruit bar, eat up and know that you are doing something the benefits your health!


Why Portion Control Matters

Confused about portion control? When it comes to eating right, attaining better health and especially losing weight, portion control really does matter. Why is this and while we’re at it, is there a difference between serving size and portion control? 

Portion-Control

To start, let’s define ‘portion’ and ‘serving size’.  A portion is the amount of food you put on your plate, while a serving size is a standard measurement of food.

To clarify, a portion can be large or small. We’ve all seen the restaurants that offer “generous portions,” which essentially means you are getting more than the recommended serving size. Serving size recommendations come from food education programs, such as the Food Pyramid and MyPlate. Serving sizes are normally found on food labels and what consumers are most often familiar with.

The difference is important, especially if you are trying to watch what you eat and if you are trying to lose some weight. It has become the norm that we eat much more than the serving size on the label and this is where portion control comes into play.

The most obvious result of overdoing it with our portions is weight gain, which can lead to obesity and a plethora of other health problems. It’s vital to pay attention to your portion size when watching your diet. At That’s it. we have portion control figured out for you with our tasty fruit bars!

So as you can see, portion control really does matter. When it comes to eating, it is important to pay attention to serving sizes, but even more important to exercise portion control.


4 Simple Exercises to Help Reduce Stress

Stress is a fact of life for most people. It is caused by many things and can have devastating effects if not properly managed or eliminated. Stress releases chemicals within the body that prepare us for fight or flight. This chemical response must be compensated through physical activity in order to prevent potentially serious health issues. That’s why the staff at That’s It. believe in purity and balance the way nature intended.

4-Exercises-to-Reduce-Stress

Thankfully, there are simple exercises you can do to offset risks associated with stress:

Stretching
Stretching is often overlooked as exercise. However, it is one of the best exercises anyone can do to prevent injury and reduce stress. The Internet is full of free information that will teach the novice very basic stretches to improve flexibility. Breathing techniques that promote relaxation can also be incorporated to provide additional relief. These exercises can be done from the comfort of home with soft music and dim light.

Yoga
Although somewhat similar in technique to stretching, yoga requires more of a demand on muscles and is also a great alternative for stress relief. There are several levels of difficulty, and therefore, the beginner can enjoy this amazing, functional form of exercise. DVD programs often incorporate beginner, intermediate and advanced programs that allow progression from the comfort of home. Local community centers offer very affordable yoga classes without the intimidating environment of a gym. Yoga also teaches breathing techniques that promote additional relaxation and improve functional performance during exercise.

Walking
Walking is a simple way to reduce stress and can obviously be done without formal training. A good pair of walking shoes that reduces impact will prevent the potential of joint pain associated with repetitive motion. Consider having yourself fit with shoes appropriate to your gait should you decide to make walking an extensive part of your stress reducing program.

Swimming
Swimming rounds out the list of simple activities that help reduce stress. Swimming trains the entire body, and the non-weight bearing properties make it a joy for those limited by joint pain.

While stress may be a common part of daily life, it does not have to diminish the quality of life. Regular exercise provides an environment that quickly diminishes ill effects while improving health and overall well-being.

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