Archive | January, 2017

5 Simple Steps to Build a Healthy Meal

6 Jan

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We know that the basic overall “healthy diet” consists of lean protein, healthy fats with limited saturated and trans fats, lots of fruits and vegetables and low-fat dairy. However, how do you break such broad information down into a simple “healthy meal”?

  1. Each meal should contain a source of lean protein to help fill you up and keep you full for a longer period of time.
  2. Add an abundance of vegetables and fruits!  Aim for half of your plate to be a vegetable and fruit source. These are great sources of fiber, vitamins and minerals.
  3. Include a healthy fat – this could be from your protein source (i.e. fish) or on the side like an avocado or mixed nuts. Just be sure to avoid extra fat from cheese, toppings, sauces and oils.
  4. Grains at each meal can be optional, depending on your goals. When you do include a grain, be sure it’s a whole grain – look for the words “100% whole grain” or “100% whole wheat” on the food label. Aim for half (or more) of your daily grains to be “whole”.
  5. Portion control is key and what you drink matters. I like to aim for 8 oz of water before and after each meal to help with filling me up and staying hydrated.

For more information on building a healthy meal, visit

HAWA’s January Wellness Challenge is to Bring Your Own Lunch (BYOL) to work! Submit a picture of your healthy, balanced lunch you brought into work on Facebook, Twitter or Instagram using the hashtag #HAWABYOL to be entered to win a gift card for a classic HelloFresh Box!

Deadline is January 24th and the winner will be announced January 27th!

Want more info? Follow us on Facebook, Twitter, Pinterest and HAWA U for tips and updates.



HAWA Challenge: New Year New-Trition

5 Jan

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During a time of year when ordering in seems so convenient, we hope to open your eyes to the ease of healthy eating through three simple challenges.


(3 meals for 2 people)! Submit a picture of a healthy lunch you brought into work in January on Facebook, Twitter or Instagram using the hashtag #HAWABYOL to be entered. Pictures can also be emailed to Our 4 favorite pictures will be posted online January 24th for you to vote on. A winner will be announced January 27th!

FEB – Meal Prep and Planning: No time to cook during the week? With a little effort spent on preparing over the weekend, you won’t have to anymore.

MAR – Eat Fresh: Winter is slowly coming to end and it’s time to think about eating fresh.

Want more info? Follow us on Facebook, Twitter and HAWA U for tips and updates!