Spring’s Fresh Fruits & Vegetables

28 Feb


As we move out of the winter months, there becomes a greater variety of fresh fruits and vegetables. Different seasons produce different fresh foods, and spring is just the beginning!

Fresh fruits available in the spring:


Bitter Melon








Fresh vegetables available in the Spring:


Asparagus (Green, Red and White)




Green Beans

Lettuce (Butter, Red Leafy and Spring Baby)



Snow Peas


Swiss Chard

Vidalia Onion




Q & A With HAWA Nutritionist, Valerie Bannos

21 Feb


Q: How do you start planning for your weekly menu?

A: The planning begins with looking for easy, versatile recipes. In these Winter months, I love using the crockpot to make different soups, chili, pulled chicken or pork. I like to double the recipe and freeze half for either the next week or a quick meal. Choosing recipes with similar ingredients saves time and money when grocery shopping.

Q: How do you navigate inside the grocery store?

A: Very few people know this about me, but I LOVE grocery shopping. I get excited about vegetable and fruit sales and love planning my grocery list, especially if I have a good recipe. I do a virtual walk-through of the grocery store in my head when writing my list to cut down on time and searching. Most stores go from fresh fruits and vegetables, to meat, to dairy, to snacks to frozen – and that’s how I organize my list.

Q: How do you prepare on-the-go meals for the office?

A: For on-the-go work meals, I get everything ready the night before. If you plan right, it usually just takes 10 minutes. Breakfast is anything from hard boiled eggs, to instant sugar free oatmeal, to overnight oats. Lunch is a protein source and vegetable usually. Snacks are Triscuits with string cheese, apple or banana.

Q: What is your favorite quote about meal prep/planning?

A: I don’t know if I have a favorite quote about meal planning specifically, but one of my favorite quotes, that relates to nutrition and health goals is “Consistency is key”. It’s important to stick with a new plan for at least 21 days for the new routine to become a habit. It may seem tough at first but it will get easier – and know that you have the HAWA Providers for great support.

HAWA Meal Prep Made Easy

10 Feb

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Try out these 4 HAWA recommended meals! They are easy to prepare, healthy and delicious. Below, we include links to each of the recipes and an easy-to-follow grocery list with everything you need to start cooking. Take a look at the pantry list as you may already have many of these items at home!

Meals to prep:

Crock Pot-Ginger Honey Lime Shredded Pork

Crock Pot Turkey Chili

Turkey sausage egg bake

Banana Snack Cake

Grocery List –


2.5 lbs pork loin

1.25 lbs ground turkey

Eggs (dozen)

1 lbs ground turkey sausage



Olive Oil (1T)

Honey (½ C)

Soy Sauce (¼ C)

Worcestershire Sauce (1T)

Nut butter (peanut, almond, sunflower seed-1C)

Baking Soda (¾ t)

Vanilla Extract (1t)

Ground Cinnamon (1t)

Tomato Sauce (1 29oz. can)

Black Beans (1 15oz. can)

Kidney Beans (15 oz. can)

Diced Tomatoes (14.5 oz. can)

Chili Powder/Cumin/Garlic (or chili seasoning packet)

Cayenne powder, garlic powder, black pepper (optional for breakfast bake)



Lime (1)

Fresh Ginger (1in)

Bananas (3)

Onion (1)

Bell Pepper (1)

Green Beans (1lb) (side dish for the pork)

Red Onion (1)

Roma Tomatoes (2)

Kale Leaves (3-optional)


Dairy (or dairy substitute):

Almond milk  (½ C)

Parmesan Cheese (¼ C)

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 https://www.choosemyplate.gov/ten-tips-build-healthy-meal

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 annie@healthasweage.com. 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! 


Cold Intolerance

31 Dec


Cold intolerance is an abnormal sensitivity to a cold environment or cold temperatures.


Cold intolerance can be a symptom of a problem with metabolism.
Some people (often very thin women) do not tolerate cold environments because they have very little body fat and are unable to keep warm.


•Anorexia nervosa
•Blood vessel (vascular) problems, such as Raynaud’s phenomenon
•Chronic severe illness
•General poor health
•Hypothyroidism (an underactive thyroid)
•Problem with the hypothalamus (a part of the brain that controls many body functions)

Halting Hypothermia

24 Dec



Cold Can Be Dangerous
The frosty air of winter can be invigorating. But cold air can also pose threats to your health, whether you’re indoors or outside. If your body temperature drops too low, it can lead to a serious, sometimes deadly condition known as hypothermia. Learn to recognize the signs of this condition, and take steps to keep yourself and your family warm and safe during this chilly season.

A normal body temperature is 98.6 °F. Just a few degrees lower—below 95°—can be dangerous, especially for the very young and very old.

“The body is finely tuned to operate within a narrow temperature range inside the body, despite large differences in temperature outside the body. We have all sorts of mechanisms—like adjusting the size of our small blood vessels and shivering—to help us maintain a healthy body temperature,” says NIH’s Dr. Basil Eldadah, who oversees research on the medical care of older adults. “But older adults and young children are more susceptible to the effects of outside temperature changes. When the body’s inside temperature strays beyond that narrow range, body functions don’t operate well.”

Low body temperatures can impair vital organs. When cold affects the body, people may have trouble thinking clearly, talking properly, or moving well. They may not realize what’s happening, or they might not be able to take steps to warm up or ask for help.

Anyone who spends much time outdoors in very cold weather can get hypothermia. But hypothermia can happen anywhere—not just outside and not just in bitter winter weather. It can strike when temperatures are cool—for example, if a person becomes chilled from rain, sweat or being in cold water.

“If you suspect that someone you know or love may be at risk of hypothermia, it’s important to know the signs and symptoms, and take quick action if needed,” Eldadah says. “First get the person out of the cold or wet environment if possible, remove any wet clothes, and cover the person with dry blankets or whatever’s handy.” Offer the person something warm to drink, but avoid alcohol or caffeinated beverages like coffee.

To help prevent hypothermia in the first place, Eldadah says, “Follow some of the common sense advice that we’ve probably all heard. Dress in layers; cover up with blankets; and if you expect to be out in the wind, rain or snow, wear a jacket with a waterproof and windproof outer shell.”

To keep warm at home, wear socks, slippers, and a cap or hat. Set your heat at 68° or higher when it’s cold outside. To save on heating bills, close off rooms you’re not using. If you need help paying your home heating bills, you may qualify for an energy assistance program.

Article Published in: NIH News in Health, December 2015