We know eating in a way that decreases harmful chemicals in our environment and our bodies is a worthy cause, but trying to eat to support both your health and the Earth’s can feel overwhelming — especially when you also have a budget, a busy schedule, and a brain that’s already juggling enough decisions. If you’ve ever stood in the grocery store torn between organic, conventional, packaged, and local options, trying to decide if it really matters in the long run, you’re not alone. So how do you go about prioritizing choices that have the biggest return on investment?

Reduce decision fatigue: you don’t have to do everything.

When we try to optimize every purchase, we burn out—and burned out people don’t meal plan, don’t cook, and end up spending more on takeout. One of the most sustainable things you can do is to start with one small habit you can repeat for the long term and add more only when you’re ready. Over time your low-tox choices will equate to big returns for health, resilience, and environmental impact.

Eat healthy, help the planet, and save money—3 high-impact nutrition behaviors that respect the planet and your budget. #EcoFriendly #HealthyEating #SustainableChoices
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3 High-Impact Actions

These are practical, repeatable steps that save time, reduce waste, and make it easier to choose foods that support your health and the planet. Tackle just one change at a time, and don’t feel rushed to move on to the next to-do.

1. Plan a few meals each week and make use of leftovers.

This reduces food waste, takeout to-go containers/cutlery, and vehicle emissions – and saves money.

• Write a short “use-first” list based on what’s already in your fridge/pantry before you shop.
• Cook once, eat twice (or three times). Choose 2–3 anchor recipes for the week and plan for leftovers for lunches or a remix night (chili, lentil curry, stir-fry, omelet). Include staples that will help you stretch your food funds.
• Repurpose ingredients. If you buy a sauce, spice blend, or herb for a recipe, plan a second recipe that uses it so it doesn’t get forgotten. Need ideas for reusing obscure ingredients? Ask AI!
• Use everything that’s edible. Bones can turn into a nutrient-dense homemade bone broth. Leaves and stems of root vegetables can be used in creative ways like soups, smoothies, stir-fries and pesto. Trimmed fat, fish skin, and some odds and ends from produce can supplement your pet’s meal.

2. Implement a low-waste kitchen system.

• Choose filtered tap water and a reusable bottle instead of cases of water for one of the simplest ways to cut plastic and cost.
• Buy “family size” staples you know you’ll use (oats, yogurt, olive oil, frozen veg). Less packaging per serving usually means better value.
• Make produce last. Familiarize yourself with how to store your fruits and vegetables to make them last the longest. If you are running out of time, consider freezing produce to add to future smoothies, soups, casseroles, or baked goods.
• Schedule at least one leftover/clean-out meal each week (fried rice, soup, omelet, stir-fry, bowl) to use what you already have.
• Consider composting if it’s easy. Compost if it’s convenient. If composting adds stress, skip it and focus on preventing waste upstream (planning + storage).

3. Incorporate more legumes, a whole food source of plant-based protein.

• In general, legumes improve soil health and produce significantly lower greenhouse gas emissions and use less water than livestock.
• Legumes are also packed full of fiber, which is one of the simplest ways to support your body’s natural detox pathways by binding to some toxins and keeping things moving through the digestive tract. Check out these ideas to increase your dietary fiber.
• Plant-based proteins are often cheaper than meat, possibly freeing up some of your budget for grass-fed or pasture-raised animal proteins.
• Aim for 1–2 dinners per week that feature tofu, tempeh, beans, or lentils as the primary protein source.
• Learn more about plant-based eating.

For more context and tips related to the global impact of our food choices, check out these blogs:

• 5 Eco-Friendly Food Choices
• Environmental Nutrition

Remember, repeatable systems beat perfect intentions, so start with just one change you feel ready to take on and know that your action can make a difference over time.

Carolina Harvest Protein Bowl

Serves: 4
PRINT RECIPE
This affordable, high fiber plant-based bowl features about 30 g of protein per serving. It’s filling, flavorful, and designed to be both budget‑friendly and environmentally smart—without being fussy.

Ingredients
3 medium sweet potatoes, scrubbed and cut into 1‑inch cubes
1 Tbsp avocado oil
1 tsp smoked paprika
½ tsp salt
2 cups cooked black‑eyed peas
1 (14‑oz) block extra‑firm tofu, pressed and cubed
3 Tbsp soy sauce or tamari
1 Tbsp avocado oil
1 small onion, sliced
1 bunch collard greens, stems removed and leaves chopped
2 cloves garlic, minced
¼ cup natural peanut butter
2 Tbsp tahini
2 Tbsp lemon juice or apple cider vinegar
1–3 Tbsp warm water
Green onions or cilantro (optional)

Instructions

1. Roast the Sweet Potatoes. Preheat oven to 425°F. Toss sweet potato cubes with avocado oil, smoked paprika, and salt. Spread on a baking sheet and roast for 25–30 minutes, flipping once, until tender and lightly caramelized.
2. Cook the Tofu & Warm the Black‑Eyed Peas. While the sweet potatoes roast, heat 1 tablespoon avocado oil in a large skillet over medium‑high heat. Toss the cubed tofu in 1 Tbsp soy sauce or tamari. Then cook 8–10 minutes, turning occasionally, until golden on most sides. Add canned or cooked dried black‑eyed peas and soy sauce; cook 3–4 minutes until heated through. Remove from pan and set aside.
3. Sauté the Collards. In the same skillet, add onion and garlic. Cook 2–3 minutes until fragrant. Add collards with a splash of water, cover, and cook 5–7 minutes until tender but still bright green.
4. Make the Peanut Sauce. Whisk peanut butter, tahini, remaining 2 Tbsp soy sauce or tamari, and lemon juice or apple cider vinegar until smooth. Add warm water gradually until it reaches a drizzle‑able consistency.
5. Assemble. Divide roasted sweet potatoes, tofu‑pea mixture, and collards among four bowls. Drizzle generously with peanut sauce. Top with optional herbs.

Notes:

• Beans, tofu, and peanut butter provide protein at a low cost and lower greenhouse gas footprint per serving than animal proteins.
• Sweet potatoes, onions, and collards are among the most affordable vegetables per pound—especially when bought in season and locally.
• Keeps well in the fridge for 3–5 days; store sauce separately.
• No tahini? Use extra peanut butter and a bit more water.

The post Eco-friendly eating for your body and your budget appeared first on SAS Life.

At the end of a long day, answering the question “What’s for dinner?” can feel like one more decision that you’d rather not make. AI can transform meal planning from just another task on your to-do list to an opportunity to organize and prepare meals at home with confidence, creativity, and efficiency. Whether your goal is to save time, improve your cooking skills, reduce food waste, meet specific nutrient targets, or decrease decision fatigue, AI will quickly become your preferred planning assistant.

Structure and Spontaneity—You Can Have Both

Meal planning doesn’t have to mean rigid schedules or perfectly mapped‑out weeks. AI works just as well whether you love routine or prefer flexibility. You can use it to:

• Plan a full week of dinners
• “Shop your kitchen” last minute and create a meal from what you already have
• Use up leftovers in a creative way
• Find a recipe using a specialty condiment or seasoning
• Design meals and snacks around targeted nutrients like protein, fiber, or calcium
• Adapt individual recipes for preference, budget, time, or number of servings
• Get your family involved in choosing meals based on their preferences

Think of AI as a brainstorming partner that helps you see possibilities you might not have thought of on your own.

Tired of deciding what’s for dinner? Let AI help you plan meals, use up leftovers, and adapt recipes to fit your preferences. #MealPrep #AI
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Start with a Weekly Framework

Before asking AI for ideas, think through your priorities and try to keep them realistic. Preparing even one more dinner per week at home is a win! Consider:

• The number of meals you want to cook
• The number of servings each meal should make
• How much time you have to spend preparing meals
• Which foods (e.g., proteins, vegetables, beans) you want to include
• Preferred cuisines and flavors
• Foods/ingredients you want to avoid/food allergies
• Your budget
• Cooking skill level
• Kitchen appliances you prefer to use

Reverse Meal Planning: Start with What You Have

One of the most powerful ways to use AI is reverse meal planning, which prioritizes what you already have and what needs to be used up.

• Take 5–10 minutes to check your fridge, freezer, and pantry and list the ingredients you already have. You can even start by taking a few quick photos of shelves or drawers and ask AI to list the visible ingredients for you. Be sure to review and edit for accuracy and add missing items.
• Make note of produce, cooked foods, or open containers that should be used soon.
• Now ask AI to suggest meal ideas using what you have.
• Do you have a specialty ingredient you’re unsure how to reuse (like an obscure spice, paste, or sauce)? Ask AI to list a few recipes using it, and how it can be incorporated with other ingredients you have on hand.

Request Suggestions on Getting a Head Start on Your Week

AI can help you prep more efficiently. Ask AI:

• What can be pre‑washed, chopped, and seasoned a few days ahead?
• What’s a good meal to cook in advance and divide for weekday lunches?
• What are some staples (e.g., grains, beans, meats) that can be batch-cooked and used in different ways throughout the week?

Planning for Nutrient Needs (with a Reality Check)

AI can also help you design meals around nutrition goals (e.g., fiber, protein, calcium, omega-3 fatty acids). Here are a few ideas:

• Ask for meals that contain at least 30 grams of protein.
• Request swaps in a recipe to increase fiber.
• Prompt for snack ideas that contain at least 150 mg calcium.

Important reminder: Nutrient values from AI are only estimates. They’re a great starting point, but when accuracy matters, confirm using Nutrition Facts labels or a trusted database like USDA FoodData Central. For more on accuracy when tracking food, check out this blog.

Adapting Recipes

You can also ask AI to adapt a recipe that you already found but isn’t quite right for you. Tell it what to preserve (e.g., flavor profile, cooking method, key nutrients). Then ask for what you’d like to change. For example:

• Dairy‑free, gluten‑free, or allergy‑friendly swaps
• Budget‑friendly substitutions
• Herb and spice alternatives
• Faster or simpler preparation methods

Remember, AI is a planning assistant, not a substitute for professional nutrition advice—especially for strict dietary needs. Consult a Registered Dietitian Nutritionist for more personalized recommendations, especially if you are trying to address specific medical conditions with your nutrition.

Double‑Check Before You Cook

Before diving in, ask yourself:

• Does this sound like something I’d actually enjoy?
• Do the seasonings make sense together?
• Does the timing seem realistic?
• Could AI’s suggested substitution change cooking time or texture?

If something seems off, ask AI to explain and offer alternatives, or ask AI to find a similar recipe from a trusted source. And always check internal temperatures of cooked meat using a meat thermometer.

Keep Experimenting

The real power of AI comes from feedback and iteration:

• Save prompts you like and reuse them weekly.
• Notice what worked—and what didn’t—and feed that back into your next plan.
• Use the same AI tool from week-to-week, so your history and preferences will be remembered.
• Track a nutrient of interest for 3-7 days to better understand your baseline.

Give It a Try!

Use the prompts below as inspiration and let AI’s assistance make the meal planning process feel lighter, faster, and more flexible.

• Plan 4 different dinners for the week that can feed 4 people, take less than 30 minutes each, and are budget friendly.
• Suggest 3 different dinners I can make from 5 pounds of chicken I grill on Sunday to feed my family throughout the week.
• Design a day of meals with about 30g protein per meal and 25–30g fiber/day. I dislike [foods].
• I have leftover [protein]+ [veg]+ [grain]. Give me 3 “remix” ideas with simple steps.
• Create a grocery list for these recipes [link to recipes], grouped by store section, and flag pantry staples I might already have.
• Adapt this recipe to be dairy-free and higher fiber. Provide substitutions and updated steps: [paste recipe].
• Using the fridge photo below that shows ingredients I have, propose meals and estimate which items will expire first.
• Give me 10 snack ideas with at least 150 mg calcium and at least 10 g protein without much prep.

Sheet Pan Lemon Herb Chicken and Vegetables

Makes 4 servings
PRINT RECIPE

Ingredients

For the chicken
2 lbs chicken breasts or thighs
1–2 Tbsp olive oil
1 tsp garlic powder
1 tsp dried thyme or 1 Tbsp fresh
1 tsp dried oregano or 1 Tbsp fresh
¼ - ½ tsp ground cloves (*optional – see note)
zest of 1 lemon
1-2 Tbsp lemon juice
½ tsp salt
½ tsp black pepper
1 Tbsp honey (optional)

For the spring vegetables
1 bunch asparagus, trimmed
1 cup sliced radishes or carrots
2 cups peas (frozen)
1–2 Tbsp olive oil
salt and pepper to taste

Instructions

1. Preheat oven to 425°F (220°C).
2. In a bowl, mix olive oil, garlic powder, thyme, oregano, lemon zest, lemon juice, salt, pepper, (optional) ground cloves, and (optional) honey.
3. Coat the chicken thoroughly in the marinade.
4. Toss asparagus and radishes with olive oil, salt, and pepper.
5. Spread asparagus and radishes on the sheet pan. Place chicken on top or nestled between them. Place in the preheated oven.
6. Toss frozen peas with olive oil, salt, and pepper. Add them to the baking sheet after 22-25 minutes.
7. Continue roasting until the chicken is cooked through (165°F/74°C) and the vegetables are tender, about 25–30 minutes from the original start time.

*Note: This recipe was originally created using AI assistance to develop a meal that used ground cloves in a less traditional way. While it’s an unusual pairing with the other ingredients, it provides an unexpected warmth to the dish. The original recipe called for 1 tsp, but I suggest decreasing to ¼ to ½ tsp unless preparing ahead to eat later. The clove flavor mellowed out after overnight refrigeration, and the leftovers that used 1 tsp ground cloves were quite tasty. I suggest including the honey if using ground cloves.

The post Meal planning with AI appeared first on SAS Life.

Life doesn’t stop when we log on or walk into the office, and that’s why we offer unique resources like our onsite Health Care Center, Recreation and Fitness Center and Work/Life Center to make life’s juggling act a little easier. These aren’t just perks – they’re part of our commitment to supporting employees through every season of life.  

For Principal Content Marketing Specialist Beth Kasson, who works remotely, these resources became a lifeline during one of the most challenging chapters of her life.  

Beth’s Story 

Beth started at SAS early in her career, and since then, she’s held a variety of roles in Sales and Marketing. “What I love about working at SAS is that I’ve been able to grow and evolve here,” she shares. “I’m allowed to be creative, to test and try new ideas. It’s not just logging on for the same thing each day.”  

But in 2023, her life changed dramatically.  

“My husband, Brian, was diagnosed with a disease called Cardiac Sarcoidosis,” she explains. “For two years, he was in and out of the hospital with severe cardiac symptoms that ultimately led to him needing a heart transplant.”  

Then, at the same time Brian’s health was rapidly deteriorating, Beth received her own life-altering news – a breast cancer diagnosis.  

 “I had surgery on July 21, and four days later, Brian was admitted to the hospital,” she shares. “He was in multi-organ failure and ended up staying in the ICU until he received his transplant in mid-August.”  

Brian came home 10 days after his transplant, and soon after, Beth started radiation treatment.  

Today, Beth and Brian are both doing well – Brian is recovering well after his heart transplant and Beth is finished with radiation treatments.  

Supported by SAS 

Throughout this journey, Beth was surrounded by support – from her team, HR, and from SAS’ health resources.  

“My manager at the time had previously had an organ transplant, so he understood what Brian and I were going through,” she said. “That made a big difference.”  

Despite living across the country from SAS HQ, Beth and Brian were also supported by SAS’ on-site Pharmacy with mail orders. “The drugs Brian has been on are crazy,” she explains. “He was taking upwards of 30 pills a day at one point. If I had to stand in line at a typical pharmacy every time he needed a refill or there was a prescription change, it would have added so much stress for both of us. Our SAS pharmacist called Brian after his transplant to find out how he was doing and let him know he was in communication with the hospital to prepare his prescriptions once he was released. This was such a support for both of us,” she said.  

Beth also felt the support of HR: “HR was with me every step of the journey,” she reflects. “They weren’t asking when I was coming back – they were asking, “do you have enough time? Is there anything we can do for you?””  

We couldn’t have done this without SAS. Before this happened, I knew of some of our benefits, but I never thought I’d need to use them. I’m so grateful they were there when I needed them. 

Even the medical team took notice. “Hospital staff would comment on how amazing the SAS insurance coverage was,” she remembers. “We couldn’t have done this without SAS,” she reflects. “Before this happened, I knew of some of our benefits, but I never thought I’d need to use them. I’m so grateful they were there when I needed them.”  

Living the #saslife  

Beth says the connections she’s built are a testament to the one-of-a-kind culture at SAS: “Working remotely, I haven’t met many of my colleagues in person, but I have such a rich community here,” she says. “Several of my SAS colleagues sent us gifts during our recovery, and my global team created a “Busting Beth and Brian’s Boredom” document with suggestions for shows to watch, books to read, music playlists and other ideas to help us during our recovery period.” 

These experiences have only deepened Beth’s appreciation for the #saslife: “The people and culture are what make SAS special,” she explains. “But it is also a very innovative place to work, and it’s exciting to continue to be challenged by other ideas and different perspectives.”  

Advice for others

For anyone navigating a similarly difficult season, Beth offers this advice: “When family, friends or your employer offer help, say yes. It’s a knee-jerk reaction to say no, but you need the help more than you realize.”   

Thanks, Beth, for your willingness to share your story! We’re proud to support multiple dimensions of our employees’ well-being. To learn more about the #saslife, read about Our Culture, explore open roles and hear from more of Our Storytellers.  

The post Our Storytellers: Beth Kasson appeared first on SAS Life.

If you have decided to track your food intake recently, you might feel overwhelmed by all the options. There are hundreds (even thousands) of food tracking apps available, with new ones popping up all the time. Apps like MyFitness Pal, Lose It! and Cronometer have been around for a long time and are by far the most popular out there. Newer ones tend to be more focused on AI photo logging. Many of these platforms promise convenience, insight, and precision. Yet despite their popularity, a growing body of research shows that food tracking apps—especially photo‑based apps—often produce inaccurate and misleading data.

Understanding where and why these inaccuracies occur is important to understand how to interpret the data they provide.

That “exact” calorie count in your food tracker can be an illusion of precision. Biggest culprit? Portion size estimation—especially with photo-based logging. However, awareness is more important than perfection. #saslife
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The Illusion of Precision

Most food tracking apps give you very specific data —calories to the exact number, macronutrients down to the gram. This level of precision creates an illusion of accuracy, even when the underlying data may be flawed.

Digital nutrition tools rely on three core inputs:

1. Food identification
2. Portion size estimation
3. Food composition databases

While errors in any of these areas compound quickly, portion size estimation is consistently identified as the largest contributor to tracking inaccuracies.

Even when manually logging foods, portion estimates are often incorrect, both under ‑ and over‑reporting across food groups, particularly for mixed dishes, fats, and energy‑dense foods. The newer photo‑based food tracking apps are even more likely to be inaccurate.

A 2024 study evaluated popular image‑based apps under different image‑capture conditions. The results showed that:

• Calories were consistently overestimated
• Carbohydrates were frequently underestimated
• Accuracy varied significantly based on lighting, plate type, and food presentation

Even small changes—such as food touching on a plate or poor lighting—altered nutrient estimates substantially.

According to the research so far, it seems that mixed dishes (casseroles, stir-fries, soups, etc.) and ethnic or culturally diverse dishes were the ones that were most inaccurate. Homemade meals with variable ingredients were also very inaccurate. One study found that AI‑integrated apps overestimated calories in some mixed dishes by nearly 50% and underestimated others by more than 70%, depending on the food.

Database Errors and Crowdsourcing Issues

Many food tracking apps rely heavily on crowdsourced food databases. While large, these databases often contain:

• Duplicate entries
• Incorrect serving sizes
• Inaccurate nutrient values
• Missing nutrient values

Even apps with verified databases are limited by the fact that food composition tables represent averages, not individual preparation methods, brands, or recipes.

Consequences of Inaccurate Tracking

Beyond technical limitations, inaccurate food tracking can have real behavioral consequences:

• False perceptions of overeating or undereating
• Increased food anxiety or obsessive tracking
• Misguided dietary adjustments based on faulty data

However, it doesn’t mean that these apps can’t be useful. Tracking your food intake can help bring awareness to not only what you are eating but eating patterns in general. And, for most of us, it may not matter if the data is 100% accurate. We can get a general idea of, for example, if our carbohydrate intake is too high, or protein intake is too low, or if we need to add more fiber, etc.

Overall, if you (and your dietitian/nutrition professional) decide that tracking your food could be helpful for you, then it is worth a shot. Just keep in mind that the data won’t be 100% accurate.

Wondering how that smart watch plays into this? Check out Can You Trust Your Smartwatch.

Spicy Coconut Lime Curry with Crispy Marinated Tofu

Makes 4-6 servings 
Recipe adapted from: Wandering Chickpea
PRINT RECIPE

Ingredients

For the Tofu

• 2 14 oz blocks extra firm tofu, drained
• 3 Tbsp olive oil
• 3 Tbsp lime juice
• 2 Tbsp miso
• 1 Tbsp cornstarch

For the Curry

• 1 13.5 oz can full-fat unsweetened coconut milk
• 3 jalapeños, stems removed (seeds removed for less spicy)
• 1 small bunch cilantro
• 2 garlic cloves
• 1 Tbsp oil
• 2 shallots, thinly sliced
• 2 large zucchinis, sliced
• 1 ½ tsp cumin
• 1 tsp coriander
• 2 cups green beans, sliced
• 1 15 oz can chickpeas, drained and rinsed
• 1 tsp salt
• Juice from 1 lime

For Serving

• Cooked brown basmati rice, if desired

Instructions
For the Tofu

• Slice tofu into ½-inch slabs crosswise. Place the pieces on a clean kitchen towel or several sheets of paper towel and gently press and flip to remove excess moisture.
• Whisk together oil, lime juice and miso, then pour into a large casserole dish, large freezer bag, or other flat bottom mixing bowl.
• Place dry tofu slices into the container so they are fully covered by the marinade. Let sit at room temperature for at least 30 minutes or up to overnight in the fridge.
• To bake, preheat the oven to 425º F and line a rimmed baking sheet with parchment paper.
• Sprinkle a thin coating of cornstarch on the marinated tofu and place in a single layer on the baking sheet.
• Bake for 10-15 minutes, then flip each piece and return to the oven for another 10 minutes or so until golden brown and crispy.

For the Curry

• To make the curry sauce, add coconut milk, jalapeños, cilantro, and garlic cloves to a high-speed blender. Blend until smooth. Set aside until ready to use.
• Heat oil in a large skillet over medium heat. When shimmering, add shallot and zucchini. Cook for 6-8 minutes or until just beginning to soften.
• Stir in cumin and coriander and cook for another 2-3 minutes before adding in the blended curry sauce, green beans, chickpeas and salt.
• Bring to a boil and reduce until the sauce has thickened and the vegetables are tender - about 10 minutes.
• Squeeze in lime juice and add salt to taste if needed. Serve with basmati rice, crispy tofu and another squeeze of lime juice.

The post How accurate is that food tracker app? appeared first on SAS Life.

The release of the 2025-2030 Dietary Guidelines for Americans has brought both updates and conversation. As a dietitian, I’ll break down the key updates, explore why they matter, and discuss how you can build balanced, sustainable eating patterns that support your health and well-being.

What are the Dietary Guidelines for Americans?

The Dietary Guidelines for Americans (DGA) are science-backed, federal recommendations, updated every 5 years, that outline healthy eating patterns across the lifespan. They are jointly published by the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).

Each edition is developed through a multi-step, evidence-based process. A publicly nominated panel of experts – the Dietary Guidelines Advisory Committee (DGAC) – reviews the latest nutrition science through a rigorous, transparent process that takes about two years to complete.

After completing their review, the DGAC releases a Scientific Report that is open for public comment. USDA and HHS then take that report into consideration as they draft and finalize the official DGA.

Although the DGA are written primarily for policymakers and health professionals, they are also adapted for consumer-friendly tools and serve as the foundation for federal food assistance programs – including school meals and Women, Infants and Children (WIC) – meaning they directly influence at least 1 in 4 Americans.

What happened with this edition?

The development of this edition began the same way as it has for decades, with a thorough review of the latest scientific evidence by the DGAC. However, the final guidelines diverged from the committee’s recommendations more than in previous cycles. Several key DGAC conclusions – particularly around protein, saturated fats and processed foods – were not incorporated.

This unprecedented large gap between the scientific report and the final policy document has raised concern. Many have noted that the final DGA reflect more bias and influence from political and industry pressures. While the guidelines are still grounded in evidence, the degree of selective adoption has sparked significant debate about transparency and scientific integrity.

The food pyramid is back – sort of. Here’s what the new dietary guidelines say and what they really mean for your everyday meals. #eatrealfood #saslife
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What changed in the 2025-2030 Dietary Guidelines for Americans?

A lot! The 2025-2030 DGA represent the most significant overhaul in decades, with notable shifts in recommendations and visual tools. The central message is clear (and as a dietitian one I can fully stand behind): eat real food. But some of the specifics are a bit murky.

Core Recommendations

The guidelines outline eight core recommendations that are meant to shape healthy eating patterns. I’m not going to break down all eight in this blog, but I do want to highlight a few areas that created confusion, raised questions or didn’t fully align with what I see in practice as a dietitian.

Protein

Per the new guidelines, “Every meal must prioritize high-quality, nutrient-dense protein from both animal and plant sources, paired with healthy fats from whole foods such as eggs, seafood, meats, full-fat dairy, nuts, seeds, olives and avocados.”

The guidelines also introduce a significantly higher daily protein target of 1.2-1.6 grams of protein per kilogram of body weight (or 0.55-0.73 grams/pound), a notable increase from the long-standing recommendation of 0.8g/kg. There is not full consensus yet on this higher range, but it reflects growing evidence supporting increased protein needs.

Protein is essential for building and maintaining muscle, promoting satiety and supporting metabolism, so as a dietitian, I appreciate this shift and the higher daily protein targets – especially with the emphasis on quality protein sources.

However, the visual prominence of red meat and full-fat dairy in the new pyramid is concerning. While these foods can absolutely fit into a balanced diet, the graphic does not reflect the broader evidence supporting a mix of animal and plant-based proteins. A more balanced visual would help reinforce that variety and quality matter just as much as total intake.

I’m also watching how this “protein push” is influencing food manufacturing. Grocery stores are filling up with “high protein” products, many of which are highly processed. Simply adding protein to a product doesn’t make it a nutrient-dense choice. Quality matters and whole-food protein sources will always be your best bet.

Dairy

The DGA have long included dairy products as part of a balanced diet, but the updated guidelines go a step further recommending 3 servings of full-fat dairy each day – a shift away from the previous emphasis on low-fat or fat-free options.

Now, I’m not opposed to dairy, or even full-fat dairy, but it needs to be considered in the context of an individual’s overall eating patterns, nutrient needs, and health goals. And importantly, dairy is not required for good health. Plenty of people cannot or choose not to consume dairy, and that’s completely fine. Nutrients like calcium, vitamin D, and protein can be obtained from a variety of other foods without compromising overall nutrition.

Vegetables & Fruits

Eating a variety of colorful, nutrient-dense vegetables and fruits supports nearly every aspect of health, which is why they sit prominently on the updated food pyramid alongside protein. However, the guidelines recommend just 3 servings of vegetables and 2 servings of fruit each day, but most nutrition research points toward aiming higher with at least 8-10 servings daily (with the majority coming from non-starchy vegetables).

8-10 servings can feel intimidating at first, but it’s more achievable when you build up gradually. Adding just one extra serving of vegetables – a handful of greens, a side salad, chopped veggies in a sauce – can make a meaningful difference.

To support balanced blood sugar and overall dietary variety, keep fruit intake to 2 servings per day (3 at most).

Healthy Fats

Dietary fats often get a bad rap, but they are essential for hormone production, nutrient absorption, cell membrane structure and much more. The goal is not to avoid fats, it’s to choose the right types of fats in amounts appropriate for your body.

The current DGA continue to recommend keeping saturated fat below 10% of total daily calories. At the same time, the guidelines suggest prioritizing “oils with essential fatty acids such as olive oil” while also listing butter and beef tallow as options. This is where messaging becomes inconsistent.

• If someone is consuming three servings of full-fat dairy, plus red meat, plus butter or beef tallow, staying under that saturated fat limit becomes extremely difficult.
• Butter and beef tallow also do not contain essential fatty acids, whereas foods like olive oil, salmon, walnuts and flaxseed do.

A simpler, more practical approach is to focus on consuming a variety of minimally processed, nutrient-dense fats such as avocado, olives, cold-water fish, and raw nuts and seeds.

Alcohol

Moderation is key when it comes to alcohol. If you don’t currently drink, there is no reason to start – the risks generally outweigh any potential benefits. The updated guidelines reflect this with the broad recommendation to “consume less alcohol for better overall health.”

A concern with this new guideline is the lack of specific limits. Previous editions advised no more than one drink per day for women and two for men. While those amounts were likely higher than what’s considered low risk for most people, they at least provided clear boundaries. Without those guardrails, the message becomes more ambiguous, and people may interpret “consume less” relative to their own habits rather than an evidence-based threshold.

At the same time, this shift does align with growing research that no amount of alcohol is truly risk-free, especially in respect to cardiovascular health and cancer risk.

Food Pyramid

After a 15-year run, MyPlate has been retired and the famous triangle – beloved by some, criticized by many – is back. But this time, it’s flipped.

The original food pyramid used its base to represent foods that should make up the largest share of your diet, while the second iteration shifted to vertical bands to illustrate proportional intake. The newest version turns the original structure upside down, placing protein, dairy, healthy fats, vegetables and fruits at the base.

This inversion signals a shift in what the DGA consider foundational foods, and it has sparked plenty of questions about what the new base actually represents.

As a dietitian, I’ve never been a big fan of pyramid-style visuals. They tend to be confusing, overly generalized and difficult to translate into real-life eating habits. MyPlate came the closest, offering a more practical, plate-based guide – but even then, there were elements that didn’t fully align with what we see in practice.

That’s why my team uses a modified version that more accurately reflects macronutrient balance and nutrient needs. It’s designed as a flexible blueprint – something you can adjust in portions, proportions and food choices to meet your individual needs and preferences.

Key Takeaways

If you set aside the controversies and mixed messages within the 2025-2030 Dietary Guidelines for Americans, the central message remains simple and powerful: eat real food.

A balanced, nutrient-dense eating pattern matters way more than any single recommendation.

Prioritizing a variety of whole foods – especially vegetables, high-quality proteins, whole grains, and healthy fats – continues to be the most reliable path toward better health, regardless of how the guidelines evolve.

Buffalo Chicken Salad

Makes 4 servings
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Ingredients
1lb chicken, cooked and shredded (or 4 cups shredded rotisserie chicken)
1 cup cottage cheese
½ cup chopped celery
¼ cup buffalo sauce, or to taste
1 tsp garlic powder
1 tsp paprika
salt and pepper, to taste

Directions

1. Add everything to a large bowl and mix well until combined.
2. Serve over a bed of lettuce, in a wrap, or with whole grain crackers.

The post From plate to pyramid: understanding the new dietary guidelines appeared first on SAS Life.

Our hiring process is designed to get to know you – your skills, experiences, motivations and aspirations. And just like our work, it’s guided by our core values: Authentic. Accountable. Curious. Passionate. These values shape everything we do, from how we code our software to how we reward our employees. They also shape how we connect with candidates.

AI has rewritten the book for companies and job seekers alike. You may be wondering: Is it okay to use AI during the hiring process? Where’s the line?

We thought we’d clear the air and share a few tips for using AI responsibly and ethically as you prepare for your interview with us.

And because trust goes both ways, you should know that at SAS, hiring is a human process. We don’t use AI to scan, score or automatically filter out resumes. Every application is reviewed by a recruiter whose mission is to hire great people – not parse keywords.

Like many teams today, we use AI as a support tool; for example, to help source candidates online and polish job descriptions. But decisions about who moves forward are always made by people.

Be curious

AI is a powerful tool for learning, and we encourage you to take advantage of it! Use it to research SAS – our products, our culture, our history and the incredible work we’re doing around the world. Let it spark your curiosity and guide your preparation, but always fact-check what you find.

Be authentic

We want to see the person behind the resume – that’s you! Your resume should always be rooted in your authentic experiences and accomplishments. Start your resume draft yourself so your ideas and experiences lead the way. Then, feel free to use AI to proofread, polish and fine-tune.

Be accountable

If your interview includes a role-based activity, rely on your own thoughts unless otherwise noted. These activities help us get a feel for your ability to problem-solve and make decisions; and completing them without AI tools demonstrates integrity, ownership and confidence in your abilities. You’ve got this!

But when it comes to preparing ahead of time with practice questions, mock interviews, or getting familiar with an assessment format – go for it!

AI chatbots can be a great resource for warming up, building confidence and getting comfortable in the hot seat before the real thing. However, AI use, including recording or meeting transcription, is not permitted during interviews.

Show your passion

To sum it up: AI can help shape and communicate your ideas, but it can’t tell your story. We want to hear about what inspires, excites and drives you. Your passion is a big part of what makes you stand out!

AI is an incredible tool, but it’s not a substitute for your voice, your ideas and your perspective. Use it carefully, and let your curiosity, authenticity, accountability and passion lead the way.

We look forward to meeting you! Interested in SAS? Explore our open roles; you might just find your next opportunity. If you don’t see the right fit, keep an eye out – new roles are added regularly, and your next interview could be a click away.

The post AI and your job search: What you should know appeared first on SAS Life.

A heart-healthy eating plan doesn't have to be complicated. In simple terms, center your meals around real, whole foods and cut back on packaged, processed foods to help optimize heart health and cholesterol. So how do you put that into practice? Use the tips below to help you eat your way to a stronger heart.

Eat your way to a stronger heart with these 10 tips! #HeartHealth #GoRed #saslife
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1. Fill half your plate with non-starchy vegetables

Vegetables are loaded with powerful antioxidants, nutrients and fiber that support heart health by preventing excess oxidation, reducing inflammation, providing fiber to help manage cholesterol, and much more.

Aim for a colorful variety of non-starchy vegetables each day. Non-starchy vegetables contain very few carbohydrates and include most vegetables except corn, peas and potatoes.

2. Reduce added sugar and processed carbohydrates

Eating a lot of sugar and processed carbohydrates can contribute to weight gain, inflammation, elevated glucose and insulin, and high triglycerides and LDL cholesterol – all of which increase heart disease risk.

Added sugar – such as table sugar, honey, syrups, agave, etc. – is put into a food or drink during processing. These sugars do not occur naturally and should be limited as much as possible.

Processed carbohydrates – such as white flour, white rice, chips, candy, etc. – are sugar and starches that have been refined in ways that strip away beneficial nutrients and fiber. These should also be limited.

Start cutting back by reducing processed foods overall and reading labels carefully for hidden sugars, sweeteners, and processed carbs. Choose nutrient dense carbohydrates in appropriate portions for your body, such as steel cut oats, brown rice, sweet potatoes, butternut squash and berries. These intact whole grains and whole foods can help support healthy LDL (“bad”) cholesterol.

3. Be finicky about fats

When it comes to heart health, you don’t need to avoid fats – but you should pay attention to the quality of the fats you’re consuming.

Unsaturated fats – from foods like raw nuts and seeds (especially walnuts and almonds), avocados, olives and extra virgin olive oil – can help support healthy cholesterol levels. Choose these most often.

Saturated fats can have certain health benefits but can be easily overdone and negatively impact LDL cholesterol levels. Use small amounts of grass-fed butter or ghee or organic virgin coconut oil and don’t stress too much about the naturally occurring saturated fat in whole foods like grass-fed dairy products. Choose these in moderation.

Industrialized oils – like those extracted from soybeans, corn, rapeseed, cottonseed and safflower seeds – are pro-inflammatory. Trans-fat – found in partially hydrogenated oils – can lower good cholesterol and increase bad cholesterol. Avoid these if you can.

When possible, choose whole food sources of fat. For packaged items, read labels carefully so you understand how much and what types of fat are included.

4. Eat fatty fish 2-3x/week

Fatty fish like salmon, sardines, and herring are rich in omega-3 fats that have been shown in some studies to decrease LDL cholesterol, increase HDL cholesterol, and lower triglycerides.

The American Heart Association recommends eating at least two 3oz servings of omega-3 rich fish per week. For those with heart disease, some experts recommend 4 servings per week.

Plant sources like flax, chia, walnuts, and hemp seeds also contain omega-3s, but they don’t provide enough EPA and DHA on their own. If you don’t eat fish regularly, talk with a Registered Dietitian or health care provider before considering a supplement, as product quality varies.   

5. Include quality protein at each meal

Protein should be a priority at every meal. Adequate protein supports steady glucose and insulin levels, increases satiety (which can make portion control easier), and maintains muscle mass.

Aim for ¼ of your plate to be protein (roughly 3.5-5 ounces or about 30g per meal). Choose a variety of high-quality options like grass-fed/pasture-raised meats, wild caught fish and plant-based proteins (e.g., tempeh, tofu, beans, lentils).

Limit or avoid highly processed meats such as hot dogs, bacon, sausage and deli meats. These foods increase the risk of cardiovascular disease because of their high levels of sodium, unhealthy fats and preservatives.

6. Monitor sodium intake

Our bodies need sodium, but too much can raise blood pressure and increase the risk of heart disease and stroke.

Sodium needs vary greatly from person to person. However, the American Heart Association suggests a general guideline of 1,500 - 2,300 mg of sodium per day.

Reducing packaged, processed food and eating out less is a great way to start lowering your sodium intake. When cooking, use herbs and spices to add flavor without relying on extra salt.

7. Incorporate magnesium- and potassium-rich foods

Magnesium and potassium play important roles in supporting healthy blood pressure, yet many people fall short on both.

Eating mostly whole foods naturally increases magnesium and potassium, while reducing sodium, creating a more optimal balance for healthy blood pressure.

Aim for around 500mg of magnesium per day (from food sources). Dark leafy greens, pumpkin seeds and sesame seeds are some of the richest sources of magnesium.

Aim for around 5g of potassium per day (from food sources). Dark leafy greens and many fruits and vegetables are good sources of potassium.

8. Watch your portion sizes

Overeating can lead to weight gain and raise glucose, cholesterol and blood pressure – all of which increase the risk of heart disease.

Learn what appropriate portions look like for your body so you can create better balanced plates. Simple strategies like using smaller plates and bowls, eating slowly and mindfully, and taking a sip of water between bites can make portion control easier. Staying present while you eat also helps you stay in tune with your body’s hunger and fullness cues, decreasing the likelihood of overeating.

9. Increase intake of soluble fiber

Fiber – especially soluble fiber found in oats, apples, beans, chia seeds, and barley – helps lower cholesterol by binding to it in the digestive tract. It also supports healthy glucose levels and increases satiety, which can make portion control easier.

One study found that for every 10 grams of fiber added to the diet, the risk of dying from heart disease went down by 17-35%! Plus, foods naturally high in fiber also tend to be rich in vitamins, minerals and phytonutrients that further support heart health.

Aim for 25-30 grams of fiber daily by eating a variety of fruits, vegetables, whole grains and legumes. Need inspiration? Check out Five Days of Fiber.

10. Be mindful with alcohol

Although some studies suggest that small amounts of alcohol may have certain heart-related benefits, if you don’t currently drink, there’s no reason to start – the risks generally outweigh any potential advantages.

According to the American Heart Association, “heavier alcohol consumption (≥3 drinks/day) is consistently associated with worse outcomes in every cardiovascular disease studied.”

Moderation is key. If you choose to drink, enjoy an occasional alcoholic beverage, but avoid overdoing it.

Focusing on whole foods, choosing quality fats, carbohydrates and proteins, staying mindful of portions, and nourishing your body with fiber- and mineral-rich foods creates a strong foundation for cardiovascular wellness. It’s also important to manage stress, move your body, not smoke, and get quality sleep.

Caring for your heart is about making consistent, intentional choices that support your long-term health. Start with one or two habits that feel doable and build from there, one heart-healthy step at a time.

Lemon-Herb Rainbow Trout Green Rice Bowl

Makes 2 servings

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Ingredients

For the Trout
2 rainbow trout fillets (~4oz each)
1-2 tsp olive oil
1 lemon (zest + juice, divided)
1 clove garlic, minced
1 Tbsp chopped fresh parsley
salt and pepper, to taste

For the Green Rice
1 cup cooked brown rice
1 cup finely chopped spinach or Swiss chard
¼ cup chopped parsley
2 tsp olive oil
1 Tbsp pumpkin seeds
1 cup diced steamed broccoli
1-2 Tbsp fresh lemon juice
salt and pepper, to taste

Instructions

1. Pre-heat oven to 400°F and line a baking sheet with parchment paper.
2. Place trout on baking sheet and drizzle with olive oil, zest of 1 lemon, garlic, parsley, salt and pepper. Finish with a squeeze of fresh lemon juice.
3. Bake 10-12 minutes or until the fish flakes easily.
4. While the trout is baking, warm 2 tsp olive oil in a skillet over medium heat.
5. Add spinach or Swiss chard and cook 1-2 minutes until wilted. Stir in cooked rice, parsley, steamed broccoli and pumpkin seeds. Add lemon juice, salt and pepper.
6. Warm through and taste, adjusting seasonings if needed.
7. Spoon green rice into bowls. Top with baked trout. Finish with a squeeze of lemon.

The post 10 nutrition tips for a healthier heart appeared first on SAS Life.

The start of a new year is synonymous with improved lifestyle patterns. If healthier eating habits have become your goal, you are in good company. And if you are finding yourself getting off-track by now, you are also in good company. Choosing consistency over perfection - and with SAS Food Services as an ally - will reduce the challenges of meal prep and over-abundant convenient snacks, back-to-back meetings, or when previous habits start to creep back in.

At SAS HQ, employees have access to on‑site cafés and convenient Food to Go locations. Learning to navigate these amenities - with expert guidance from our on-site nutrition team - will set you up for lasting success.

At SAS HQ, employees have access to on‑site cafés and convenient Food to Go locations. Learn how to navigate these amenities with healthy eating in mind. #saslife
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Café Quick Start Guide

SAS HQ has three on-site cafes, conveniently located in select office buildings on campus, offering a variety of healthy options made with quality ingredients. Menus always identify common allergens as well as locally sourced ingredients and seafood origin, when available. Chefs on the serving lines are knowledgeable about their menus, encouraging questions, concerns and feedback that will influence future options.

With new daily and weekly menu options, everyone can find something they love at the SAS cafes. And you'll always have a well-stocked salad bar with freshly chopped vegetables and seasonal fruit. If you're new to tracking macros or calories and the self-serve salad bar feels overwhelming, ask a cashier for the weight of your salad until eye-balling portion sizes becomes more routine.

Building A's Terrace Café (operated by SAS Food Services)

• Designed to make healthy choices easy and enjoyable.
• Much of the seasonal produce on the salad bar is sourced from local vendors. You can also find baked potatoes and sweet potatoes, customizable with salad bar topping for a whole food focused meal option.
• Entrees include baked, grilled, or fried proteins paired with steamed or roasted vegetables and a satisfying starch.

Building R's Atrium Café (operated by SAS Food Services)

• Offers a relaxed, inviting atmosphere with a fresh, modern feel where cuisine centers on balanced, thoughtfully prepared options.
• Rotating pop-up bars, weekly wholesome bowls, and daily changing entrees ensure a wide variety of nutritious choices, flavors and dietary needs.
• Entrees include various proteins and starches and vegetables are primarily steamed, sauteed or roasted and seasoned just to taste.

Building C's Marketplace Café (operated by Bon Appetit Management Company)

• Made from scratch cooking using environmentally sourced, local products.
• Chefs are given liberty to plan menus based on seasonality, plant-based proteins and lean animal meats with techniques that prefer herbs and spices over excess sugar.
• Portions are made in small batches to reduce food waste.

Foods to Go

Afternoon snack cravings hit when energy dips. While the cafés operate during lunch hours, the Foods to Go locations are open throughout the workday and are stocked with smart-snacking options such as:

• Greek yogurt
• Whole fruit
• Deli sandwiches with condiments on the side
• Prepared salads featuring healthy proteins in reasonable portion sizes (salad dressing are on the side and many toppings are packaged separately so you can determine what to add or leave off)
• Granola and protein bars (check nutrition labels for added sugars and filler ingredients which vary by brand)
• Bottled drinks (many chosen with lower sugar in mind)

Make It a Team Effort

Healthy habits stick better when shared. Dining with teammates and setting your intentions helps ensure accountability. Your goals to have better balance and design a healthy meal pattern will encourage others, plus there is someone to split that dessert with! Small steps will build habits for lasting results. So, grab your reusable water bottle and get your steps in on the way to healthy dining here at SAS HQ.

For more tips on choosing healthy options at work, check out Healthy Eating Strategies for the Office.

About the Author

Melissa Cormier, Sr Office Administrator

Melissa Cormier is on the SAS Food Service Operations administrative team in the cafe in Building A. If you see her cashiering during lunch, feel free to share an update on your diet or fitness journey - or a story about your cat!

Curried Chickpea Salad

Makes 4 servings
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Ingredients
¼ cup olive oil
1 large onion, thinly sliced
3 Tbsp minced fresh garlic
1 habanero pepper, diced (or jalapeno for lower spice level)
3 Tbsp curry powder
2 tsp cumin
2 tsp smoked paprika
½ tsp nutmeg
sea salt and cracked black pepper, to taste
1 can of chickpeas, rinsed and drained
2 cups of vegetable stock or water
1 Tbsp lime juice
Habanero pepper sauce or other hot sauce, to taste

Directions

1. Heat oil in pan and add onion, garlic, diced pepper and spices. Cook until fragrant and onions become translucent.
2. Add chickpeas and stir to coat. Add the stock or water and simmer for 30 minutes. There should be some “sauce” at this point, and the beans should be very tender.
3. Add lime juice and habanero/hot sauce. Season to taste with additional salt and/or pepper if needed.
4. Set aside to cool.

The post Healthy Eating at SAS HQ appeared first on SAS Life.

From skin to muscle to bone to brain, vitamin D affects nearly every cell in the human body and impacts both short-term and long-term health. Unfortunately, indoor lifestyles, wintertime low-angle sunlight, and other factors make it challenging for many people to maintain sufficient levels of vitamin D. In fact, recent research indicates that over half of healthy adults worldwide (and over one third in the U.S) are deficient in vitamin D.

Let’s take a closer look at why vitamin D matters, what factors affect your levels, and what you can do to optimize your vitamin D status.

Acting as both a vitamin and a hormone, vitamin D:

• Influences cell growth and development
• Is crucial for maintaining strong bones and teeth with its regulation of calcium and phosphorus absorption
• Supports healthy immune system function
• Plays an integral role in gut health
• Protects against inflammation in the body

Discover why vitamin D is vital for your health and how to maintain optimal levels all year long! #VitaminD #Wellness #ImmuneHealth #WinterHealth #Supplements #saslife
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Why the Recommended Intake May Not Be Enough

The original recommended intake for vitamin D in the U.S. was established in 1941 to prevent deficiency (e.g., rickets) and has changed relatively little since that time. Meeting the dietary reference intake of 400 IUs (10 mcg) for infants up to 800 IUs (20 mcg) for adults over age 70 is a safe baseline recommendation but won’t necessarily result in optimal blood levels in all individuals throughout the whole year.

The standard recommendations may fall short for people who:

• Live at extreme northern or southern latitudes (especially over the winter/darker months)
• Spend most of their time indoors
• Have darker skin
• Wear sunscreen consistently
• Have digestion issues resulting in malabsorption
• Have vitamin D-related gene variants associated with synthesis (DHCR7), activation (CYP2R1), and/or transport (GC)

Vitamin D’s widespread effect in the body and the association of deficiency with a range of health disorders has led to more studies investigating the potential therapeutic role of this vitamin on skin conditions, autoimmune diseases, metabolic conditions (including high blood pressure, cardiovascular disease and diabetes), cancer, polycystic ovarian syndrome, depression, and more. Though moderate daily vitamin D supplementation has very low risk, the mixed results of the studies have led to some uncertainty as to the best general recommendation for supplementation, with clinical experts suggesting guidelines that exceed the dietary reference intake for those aged 1 to 18 years, adults over 75 years of age, those who are pregnant, and those with high-risk prediabetes.

While there is some disagreement in the medical community as to whether regular vitamin D testing should be recommended, everyone seems to agree that severe deficiency (<10 ng/ml) absolutely requires supplementation and follow-up. When testing is done, most clinicians also agree that levels should be at or above 30 ng/mL. Further, some experts in the field recommend testing as needed to aim for optimal levels of 40-70 ng/mL to provide increased protection against many adverse health outcomes. (I’ve also heard 50-80 ng/mL recommended by several functional medicine providers.) Be aware that blood tests over 100 ng/mL are generally considered too high with an increased risk of toxicity.

Why Winter Sunlight Isn’t Enough

Vitamin D deficiencies are more common in winter due to reduced sunlight exposure. Even if you manage to get outside and expose your arms and legs to sun from October to March in the northern hemisphere (especially above 37° latitude) or March to October in the southern hemisphere, this may not be effective. During winter months, the sun sits lower in the sky, reducing the amount of UVB radiation that reaches your skin. UVB is essential for your body to make vitamin D, so the sun’s low angle in winter makes it difficult for the body to produce vitamin D naturally. This is especially true at higher latitudes, where UVB exposure can be insufficient for months at a time.

Food Sources of Vitamin D

Food alone rarely provides enough vitamin D for most people, but it can help support your levels. The top natural sources include fatty fish such as salmon, sardines, and mackerel, and egg yolks (40 IUs/egg). Though mushrooms are sometimes found on the high vitamin D food list, they are only a significant source of Vitamin D2 when exposed to natural sunlight or ultraviolet light.

Because natural sources are limited, many foods in the U.S. are fortified with vitamin D, including some cow’s milk and plant-based milks, yogurt, nutritional shakes, cereal, and certain juices.

Since adequate sunlight exposure and consistent intake of high vitamin D foods is often hard to achieve, supplementation is often necessary to reach and maintain optimal levels, especially in winter.

When Supplementing Vitamin D…

• Test, don’t guess, your blood levels and work with a nutrition or health care professional who can help you choose the right dose to optimize your levels.
• Avoid high doses without medical supervision. Too much vitamin D can be toxic.
• Understand that when you stop supplementation, your vitamin D blood levels will drop. Some people are able to decrease supplementation in the summer, but you may need to take a D supplement forever unless something changes substantially related to your regular sun exposure or an underlying medical.
• Choose vitamin D3, which seems to be superior to D2 at raising 25(OH)D, the gold standard measure for vitamin D.
• Take it with food to optimize absorption. Vitamin D3 gets absorbed better when some fat is consumed with it, but it isn’t necessary if your vitamin D supplement already includes some fat to aid with absorption.
• Choose the timing that works for you. Though daily supplementation at lower doses has benefits, if you have trouble remembering to take a supplement daily, weekly higher dose options are available.
• Include Vitamin K2. Find a vitamin D3 supplement that includes vitamin K2 to support healthy calcium metabolism. Vitamin K2 helps direct calcium to bones and away from forming plaque inside arteries.
• Consider adding a magnesium supplement. Magnesium is required for the activation of vitamin D in the body, so taking a magnesium supplement with your vitamin D may increase the benefits.

Salmon & Swiss Chard Skillet

Makes 3-4 servings
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Ingredients
1 lb salmon fillets
1 Tbsp butter or ghee, grass fed preferred
2 cups mushrooms, sliced
8-10 cups Swiss chard (about 2 bunches), chopped, leaves + stems separated
2 cloves garlic, minced
1 tsp smoked paprika
½ tsp salt
½ tsp black pepper
zest and juice of ½ lemon

Instructions

1. Heat a large skillet over medium high heat. Add butter.
2. Season salmon with salt, pepper, and smoked paprika, and add it to hot skillet. Cook 4–5 minutes per side until flaky. Then transfer to a plate.
3. Add mushrooms to the same skillet and cook them for 5–7 minutes until browned and softened. Add a splash of water or oil if needed to prevent burning. Add garlic and cook 30-60 seconds before adding chard stems. After a minute, add the chard leaves and cook for an additional 2–3 minutes until wilted and tender.
4. Turn off heat. Flake the salmon into large pieces and return it to the skillet. Add lemon zest and lemon juice.
5. Gently fold everything together and serve with cracked pepper and extra lemon.

Note: Frozen mushrooms work well in this recipe as a shortcut and to reduce the need for adding additional water or oil to the skillet.

The post From Sunshine to Supplements: Meeting Your Body’s Vitamin D Needs appeared first on SAS Life.

If you’ve ever been jolted awake by a muscle cramp in the middle of the night, you know just how painful and frustrating they can be, possibly leaving you sore for hours after the unwelcome surprise. Unlike typical muscle soreness, muscle cramps can strike unexpectedly extreme intensity, often when you’re sound asleep, or sometimes when you’re going about your daily activities or working out.

Muscle cramps result from sudden involuntary muscle contractions, commonly in the calf or foot but can also occur in hands, thighs and other skeletal muscles. The cramp can originate in the muscle itself or be triggered by the nervous system due to overstimulation of certain motor neurons or hyperexcitability of nerve endings. Though they seem to come on out of the blue, exploring common causes can help take steps to keep them at bay.

Ever wake up with a painful muscle cramp? Discover what causes cramps, how to prevent them, and possible remedies to stop the squeeze. #MuscleCramps #HealthTips #SASlife
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Risk Factors

Muscle cramps are often linked to muscle fatigue, overexertion, dehydration, or imbalances in electrolytes, but there are additional contributors. Let’s take a closer look at risk factors.

• Intense Physical Activity - Overworked or tired muscles are more likely to spasm or cramp, especially during or after exercise.
• Dehydration - Muscles need enough water and electrolytes (e.g., sodium, potassium, magnesium, calcium) to function smoothly.
• Inactivity - Sitting still or lying in certain positions for long periods can decrease blood flow to certain muscles and/or put pressure on nerves.

Other risk factors include:

• Neurological Factors - Spinal cord issues, nerve compression, altered neuromuscular signaling.
• Pregnancy - Increases pressure on nerves and blood vessels and can disrupt electrolyte balance.
• Older Age - Associated with weaker muscles and decreased elasticity of tendons.
• Certain Medications - Including some blood pressure medications, antidepressants, antipsychotics, asthma medications, statins, pain medications, and hormone therapies.
• Underlying Medical Conditions - Such as diabetes, kidney disease, liver disease, vascular disease, some heart problems, thyroid dysfunction.
• Nutrient Deficiencies - Including low levels of vitamin B6, B12 or D, minerals (potassium, sodium, magnesium, calcium), and carnitine, especially in people with specific health conditions. For example, carnitine deficiency often affects people with liver or kidney disease.

Can supplements prevent muscle cramps?

Here’s what science says:

• Magnesium – Though magnesium supplements alone haven’t shown conclusive benefits for cramps in studies, many people simply don’t get enough in their diet. It is generally a safe supplement to try, and some people find it helpful in oral or topical (e.g., cream, spray) form.
• Vitamin B complex – Some sources recommend a B complex that contains 30-50 mg vitamin B6 for muscle cramp remission. Be aware that individual needs and tolerance vary. Elevated B6 levels can lead to neurological side effects, so it is important to check in regularly with your health care provider if you take a B complex for longer than 6 months or take more than 50 mg of vitamin B6 daily.
• Vitamin E – 400 units of vitamin E seems to be effective in those with kidney disease on dialysis. UpToDate recommends 800 units at bedtime as an option for nocturnal leg cramps.
• Vitamin K2 (MK-7 form) – Doses around 180 μg may significantly reduce nighttime leg cramps in older adults, with noticeable improvement in just a few weeks.
• L-carnitine – Supplementation seems helpful for people with liver disease who have muscle cramps.
• Biotin, creatine, licorice, MSM, passionflower, and other supplements have also been studied for effectiveness on muscle cramp prevention without clear evidence to support their use.

It may take several weeks to determine whether a supplement is working for you. Check with your healthcare provider and/or registered dietitian before starting a new supplement, especially if you have underlying health conditions or take medications. Finding the right combination for you can take some trial and error.

Before turning to supplements, build a strong foundation for avoiding muscle cramps

• Move frequently and increase exercise gradually.
• Stretch regularly to keep muscles flexible and promote proper blood flow.
• Wear supportive shoes to keep your muscles aligned and reduce strain.
• Adjust your sleep position to allow good blood flow and muscle relaxation.
• Stay hydrated by drinking water throughout the day, with extra emphasis the hour or two before and after you exercise.
• If you exercise in extreme heat and/or sweat excessively consider adding electrolytes to your water.
• Limit alcohol and excessive caffeine which promote dehydration and irritate muscles.
• Eat well-balanced meals to get the nutrients and minerals needed for proper muscle contraction and relaxation.

Quick Relief When a Muscle Cramp Strikes

• Massage and/or stretch the muscle and nearby muscle groups.
• Use a heating pad or warm Epsom salt bath while the muscle is tense.
• Apply cold compress to the area for no more than 20 minutes at a time.

Are home remedies worth a try?

• 2-3 ounces of pickle juice may help shorten cramps when sipped at the start of a spasm by activating nerve pathways in the mouth and throat in people who are low in electrolytes, particularly sodium.
• Tonic water contains a very small amount of quinine, an ingredient which may act as a muscle relaxant, but the medication quinine isn’t recommended due to possible serious side effects and the amount in tonic water is likely too low to be effective.
• A spoonful of mustard has been claimed to alleviate muscle cramps, likely due to its vinegar content which may stimulate nerve receptors and distract from pain. Anecdotal reports suggest temporary relief, but no clinical studies at this time confirm its efficacy for muscle cramps.

Pickle juice and mustard seem to have the most anecdotal support, are not harmful and don’t cost much, so feel free to give them a try if they are within reach the next time a muscle cramp sneaks up on you.

The Bottom Line

Muscle cramps are common, and while they can be a nuisance, most are manageable. Cramps that are frequent or accompanied by weakness, numbness, swelling, or dark urine could signal a more serious problem needing prompt medical attention. Otherwise, regular movement and stretching, adjusting your sleeping position, the right footwear, proper hydration, and a well-rounded eating pattern are practical approaches you can try first.

Ground Beef, Spinach & Chickpea Power Bowl

Makes 4 servings
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This satisfying skillet recipe is simple enough for easy weeknight dinners or batch cooking lunches and is packed with many of the nutrients supportive of proper muscle contraction and relaxation. The ground beef delivers vitamin B12, B6, and L-carnitine; chickpeas add magnesium and B6; spinach boosts potassium and magnesium; and avocado rounds it out with healthy fats, B6, and more potassium.

Ingredients
½ to 1 Tbsp avocado oil
1 medium onion, diced
2 cloves garlic, minced
1 lb lean ground beef or bison, preferably grass-fed
1 can chickpeas, drained and rinsed
10 oz (about 10 cups) fresh baby spinach, it cooks down a lot
1 tsp smoked paprika
1 tsp ground cumin
½ tsp salt, adjust to taste
½ tsp black pepper
1 avocado, sliced
sliced green onion (optional for garnish)
squeeze of lemon or lime for brightness (optional)

Instructions

1. Heat a large skillet over medium‑high heat. Add avocado oil and diced onion and cook 3–4 minutes until softened. Add garlic and cook for 30 seconds until fragrant.
2. Add the ground beef. Cook 5–7 minutes, breaking it up until browned.
3. Add smoked paprika, cumin, salt, and pepper. Stir to coat the beef evenly.
4. Pour in the drained chickpeas.
5. Add the spinach in batches. Stir until fully wilted and incorporated into the skillet.
6. Spoon the mixture into bowls. Top with fresh avocado slices, sliced green onion and a squeeze of lemon or lime.

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