Last week, we heard from so many of you. We read about the meals you loved,
the meals you were not sure about, and the meals you could do without and why.
All-in-all it was a great way for feedback, but a difficult one for choosing winners!
After going through each review, below are our top four picks for this week's "best
of reviews".
Our categories were inspired by "office jargon".
Email us: hello@vegetableandbutcher.com
Text us: 2029528322
Chat us: www.vegetableandbutcher.com
Whether you loved it, felt it didn't quite hit the mark, or fell somewhere between,
we'd love to hear about it.
Your feedback helps us understand what’s working and what we need to improve.
It also helps us come up with new ideas, understand your preferences and create
products that better meet your needs. If that’s not enough, each meal rating enters
you for a chance to win our monthly $250 V+B gift raffle. Each feedback you give
also enters you into our weekly “best of reviews” survey. Where four lucky winners
with the most helpful review each win a $50 V+B gift card.
Rating your meals is easy. Plus, you have options. Below are 3 simple ways you can
rate your meals.
Email us: hello@vegetableandbutcher.com
Text us: 2029528322
Chat us: www.vegetableandbutcher.com
If you’re looking for a more colorful option, Zoyjancy’s got your back. This set even includes chopsticks along with the usual spoon, fork, knife and carrying case combo. It’s also made of selected plant fibers and lighter in weight compared to other tableware. You could buy one set for $4.99 or 4 full sets for $8.66!
For the person who really values minimalism and saving space! This set nests into itself, but it can also be separated and connected to each other—don’t be fooled though, these bad boys are still long enough to use alone but are even longer when connected for those deep pots!
Can’t forget about the kiddos—this set of 3 that combo’s both the spoon and the fork feature an ergonomic u-shaped design that’s ultra-comfortable to hold! Not to mention it’s also top-rack dishwasher safe!
For when you need a bit more from your cutlery, this set also includes a toothpick and a metal bottle opener embedded in the knife (that’s TSA safe!). The way the case lays out also makes it easier for you to just grab the utensil that you need without the moving the others.
And a straw, just for good measure! These are soft, platinum-grade silicon that you can zip open to clean and zip up to seal. Gone are the days of worrying if the inside of your straw is clean enough with this one. It also comes in the cutest colors!
About Vegetable and Butcher (V+B):
We’re Vegetable + Butcher, a meal delivery platform crafting bright, nourishing flavors that enrich your everyday. How? By seeking the best seasonal produce out there—and by letting those ingredients speak for themselves.
We’re reimagining what’s possible when it comes to healthful prepared meals. Because we all deserve plant-forward, nourishing meals that taste good and leave no trace.
"yum" - Jeannine
"How do you even come up with shit like this? Beans, tomatoes, cabbage and pomegranate? Your team has an unbelievable talent. I don't think I've ever had half these ingredients before and the other half I have had, I didn't like. A chef friend once told me, "It's not that you don't like a particular food, it's just that you haven't tried it in the correct dish." And this perfectly exemplifies what he meant. Wooowee!" - Nathan
"This was the perfect portion and the dressing was delectable! Personally, I wasn't the biggest fan of the texture. It was almost too creamy but the taste was on point and the portion was even more spot on - so if "creamy texture" is the best I've got? Come on. Be real. As Gen Z would say - this shit slaps! But actually, it was my first breakfast of Wednesday's delivery and was getting pretty soggy. Not sure if that's because it was packaged hot and the steam sunk in, but that's my only legitimate recommendation - kinda like trying to send chips. Even a few hours delay makes them soggy." - Nathan
"Not a good breakfast choice." - Kaitlin
"This is my 3rd week with VB and this was our favorite! Looooved it!." - Beatrice
]]>Ariane + Turner
Made by a dentist, sugar free, and all natural. These also contain xylitol, a sugar alternative that is good for the teeth!
Snyder’s and Utz both make mini bags of Halloween pretzels. A practical treat because quick to eat and fills up little bellies!
A lot of children have food allergies so an easy way to avoid the risk all together!
Gummies and sticky candy get stuck in the deep crevices of the back teeth and with their high sugar content are major culprits in cavity formation. Chocolate, instead, washes off the teeth.
Brush for at least two minutes with a fluoridated toothpaste and floss between each tooth. Don’t forget that children need assistance until 8 years old with their oral hygiene!
If all else fails, go to the dentist.
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1. Costumes
Discarded Halloween costumes generate about 4 millions pounds of plastic waste! Instead, get creative and make your own or trade with a friend! If you do have to buy new, buy items that you will wear all year.
2. Treats
Opt for local products with minimal compostable or recycleable packaging. A study from Duke University found that Hershey Kisses produce the least amount of waste. See our blog article on Trick or Treating for more tips!
3. Trick-or-Treat Bags
Use a reusable grocery bag, a pillowcase, even a backpack instead of a plastic bucket that will end up in a landfill after only a few hours of use.
4. Pumpkins
Source from local farms to support local business and to minimize the carbon emissions from their transportation (pumpkins are heavy). If you carve your pumpkins, toast the seeds or make pumpkin bread!
5. Compost
Pumpkins were found to generate a billion pounds of food waste each year so don’t forget to compost!
6. Walk
Avoid driving if possible. Walk around your area to get some exercise and meet your neighbors!
]]>The role of diet in health and disease prevention is a well-established topic in the field of nutritional science. One aspect of this relationship gaining considerable attention is the concept of a "colorful diet," which emphasizes the consumption of a wide variety of naturally colorful foods, particularly fruits, vegetables, and whole grains. This diet is rich in phytochemicals—non-nutritive plant compounds with health-promoting properties [1].
Phytochemicals are broadly categorized based on their color, which often reflects their specific health benefits:
A growing body of epidemiological evidence suggests that a diet rich in a variety of colorful fruits, vegetables, and whole grains is associated with a lower risk of major chronic diseases such as heart disease, cancer, and diabetes [7]. Mechanistically, these beneficial effects can be attributed to the multitude of phytochemicals present in these foods. These compounds exhibit antioxidant, anti-inflammatory, and anti-carcinogenic properties, among others, which collectively contribute to disease prevention [8].
Given the observed health benefits, it is recommended that individuals aim to consume a "rainbow" of fruits, vegetables, and whole grains daily to maximize phytochemical intake. Further research is needed to better understand the synergistic effects of these phytochemicals and to evaluate their potential in disease treatment and prevention.
The importance of a colorful diet extends beyond mere aesthetic appeal. It represents a practical approach to enhancing phytochemical intake, thereby promoting health, and reducing disease risk. As nutritional science continues to unravel the complexities of food and health, the colorful diet presents a simple and effective strategy to improve public health.
References
[1] Liu RH. Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. Am J Clin Nutr. 2003;78(3 Suppl):517S-520S.
[2] Story EN, Kopec RE, Schwartz SJ
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Let’s talk sustainability. We may not think about this often, but delivery services can have an impact on the environment, whether that be on a large scale or within the local community. Reducing your carbon footprint may be part of your lifestyle, or it could be something you’d like to improve but don’t know how. Look for meal delivery services that place importance on sourcing ingredients from organic, local farms and reducing their carbon footprint. By choosing their service, you actively participate in reducing unnecessary waste and fostering a more sustainable food system. Meal delivery services can also help reduce food waste. When the food is prepared for you, you don’t have to worry about throwing out those vegetables you didn’t get to cook.
If you enjoy trying new dishes and cuisines, finding a company that offers a rotating menu can be key. A company like Vegetable + Butcher draws inspiration from various international cuisines, adds their own spin on popular dishes, and offers a different menu every week. This can bring variety to your diet and keep your adventurous foodie side happy, all while taking the guess work out of your day.
If you’re looking to prioritize your performance as an athlete, wanting to improve your focus at work, or just looking to fuel an active lifestyle, picking a meal delivery service with quality ingredients and recipes should be at the top of your list. Pick a company that understands the unique nutritional requirements of an athlete or someone wanting to better understand what they’re putting in their body by considering macronutrient ratios, portion sizes, and post-workout recovery. We take all of this into consideration at V+B and strive to provide you with the fuel necessary to excel in your fitness and everyday goals.
Health and wellness should always be a priority. It helps us live longer, feel better, and assists in becoming the person we want to be. A meal delivery service can feel like a personal nutritionist in meal form, and committing to one that offers customizable meals tailored to fit your dietary needs can be a game changer. Whether you’re vegan, gluten free, dairy free, or a meat lover, it’s important to find what’s best for you!
Possibly the most important of all: time. Find a meal service that fits best with your schedule. Imagine you commit to a service, ready to gain your time back and become stress-free from all things cooking, only to find yourself wasting more time making sure you’re home to receive your meals. I’ve been there. Meal delivery services are supposed to make your life easier, not add an extra step to your day. Commit to a service that understands your routine is sacred and offers flexible delivery schedules.
Regardless of your motivations or routine, a meal delivery service like Vegetable + Butcher can revolutionize your lifestyle. Whether you’re committed to ethical sourcing, diverse menus, convenience, or health focused options, there’s a meal service that can fit your needs. By embracing this new wave of delivered meals, you not only save time and effort but also align your choices with your values.
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Supporting local businesses is important for the growth of our community’s economy, creating jobs and stability and the opportunity for the greatest impact on community improvement. Shopping locally can also help to reduce our environmental impact, as local businesses often source their products and materials from nearby suppliers and the products don’t have too far to travel! Supporting small businesses encourages a sense of community and collaboration, as we come together to support our neighbors whose businesses make our communities unique and special.
When you buy from a small business, you're not just supporting the business owner - you're also supporting the people and families that rely on those businesses for their livelihoods. This can have a positive ripple effect on the community, as small businesses create jobs and invest in the local economy. In addition, small businesses often support local charities and community initiatives, helping to make our neighborhoods better places to live.
Supporting local businesses is not only good for the economy, but it's also super important for a more sustainable future. By supporting local, we can help reduce our environmental footprint and promote more ethical and sustainable practices. Check out our recent blog post "The Road to Sustainability Starts at Local Vendors" to learn more about how supporting local businesses can help build a more sustainable future.
Compost Cab - This Washington, D.C. based business offers residential and commercial composting services, helping to reduce waste and promote sustainability in the community. For a very reasonable monthly cost, they “make it easy-peasy lemon squeezy to compost at home” — house, apartment, condo, coop, townhome! We love Compost Cab for its commitment to environmental conservation and its innovative approach to waste reducing waste.
The Potter's House - Situated in Washington, D.C.'s Adams Morgan neighborhood, The Potter's House is a community-oriented non-profit that offers coffee, food, and events. They also serve thousands of free meals each year to anyone who needs one. We applaud The Potter's House for their social activism and unwavering commitment to inclusivity.
Little Wild Things Farms – This cool company produces soil-grown microgreens and micro-herbs, hydroponically grown salad greens, and edible flowers on less than one-quarter acre in the heart of Washington, D.C. We love Little Wild Things Farms for its commitment to local and sustainable agriculture and its delicious, fresh produce.
Supporting small businesses is about more than just buying products or services - it's about investing in our communities and supporting the people behind these businesses. So, let's show our love for the small businesses that make the DMV unique and special. Whether it's using Compost Cab's services to reduce waste, enjoying a cup of coffee at The Potter's House, or buying fresh microgreens from Little Wild Things Farms, let's do our part to help small businesses thrive. After all, when we support a small business, an actual person does a little happy dance.
]]>Everyone has probably once said, “I wish someone could just cook for me!” And then probably quickly dismissed it as a luxury. But with all of the meal delivery services on the market, this is becoming more of a regular service than a luxury service. And for some, it’s even an investment. Here are some reasons you should try a meal delivery service:
You’re busy already! Add in 1-2 hours for grocery shopping and another 4-5 for meal prepping and there goes an entire day. If you have less time in your schedule than you’d prefer already, this is valuable time that could be spent with family and friends, going to that gym class you keep missing, or catching up on some much-needed self-care time. This doesn’t mean you don’t get to cook if you enjoy it, either. You just won’t have to cook when you’re most busy.
The V+B culinary team puts a big emphasis on high-quality, fresh, and nutrient-rich ingredients. We understand that the journey from farm to fork matters, which is why we prioritize sourcing from our neighbors whenever possible. By partnering with local farmers, we make sure the ingredients going into your meals are picked at the peak of freshness and are bursting with not only nutrients but with flavor, too. This way, you can support local businesses and farms and guarantee that you're enjoying the best possible ingredients in your meals.
Our chefs know that spices, flavors, and ingredient combinations are what take a dish from boring and ordinary to exciting and adventurous. They’re inspired by diverse global cuisines and aren’t afraid to experiment and bring those worlds to you. Whether it’s a Hunan-style sweet, spicy, crunchy salad, or a warming Indian curry, or a hearty, tangy Texas BBQ bowl, every meal takes y3ou on a fun adventure – even if you only have 30 minutes at lunchtime to take a little trip.
Recognizing that there are some common dietary preferences of our customers and of our team, Vegetable + Butcher serves gluten and dairy free meals without compromising taste, of course. We make smart substitutions like almond or coconut milk instead of dairy milk and only using gluten-free grains. We want our meals to be inclusive for those who always have to check for the gluten and dairy free symbols on menus when they go out to eat. You can choose anything and everything on the menu.
One of the hallmarks of V+B's approach is the celebration of cultural cuisines and flavors. We believe that food connects us to different cultures and broadens our culinary horizons. The menu features an extensive array of international dishes, ranging from hearty Texas BBQ bowls to smoky Oaxacan-style Mole Sweet Potato Buddha Bowls, allowing you to explore the world through your taste buds. This diverse culinary experience not only keeps your meals exciting and flavorful but also introduces you to a wealth of nutritional benefits associated with different ingredients and cooking traditions.
V+B's commitment to health and flavor culminates in our meals. We’re no longer settling these days, especially for mundane options that also require spending precious time grocery shopping and meal planning. V+B allows you to experience Indian, Mexican, Korean, and more—all in one week. It's healthier, it’s tastier, and it’s more exciting. The reward is a plate that not only satisfies your taste buds but also contributes to a better planet.
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The benefits of a plant-forward way of eating aren't just limited to personal health. They also extend to the health of our environment. Embracing plant-based foods means fewer greenhouse gas emissions, conservation of water and land, and protecting biodiversity. No wonder the movement is growing so quickly. Mother Nature is hosting a plant-based party, and you're invited! If you're wondering what to bring, here are some fabulous plant-based recipe ideas.
Start your day with a filling and nutritious Peanut Butter Bananas Smoothie Bowl. Loaded with fruits, nuts, adaptogens, and plant-based milk, these bowls are the perfect mix of sweet and savory.
Next up, Overnight Oats. These are so easy to prepare the night before and offer an excellent mix of fiber and protein to kickstart your morning.
If you prefer a savory breakfast, try a Loaded Tofu Scramble. With lots of colorful veggies, this scramble is a plant-based spin on a breakfast classic. Or, you could opt for a hearty Breakfast Hash. This dish is a yummy mix of crispy potatoes, fresh veggies, and spices!
When lunchtime rolls around, try a Big, Bountiful Salad. From simple green to loaded grain salads, these nutrient dense options are both refreshing and filling.
Yearning for a comforting dish? Explore plant-based Comfort Foods. Indulge in creamy mac and cheese, oozing with rich, velvety sauce, or savor the deep, rich flavors of a soul-warming French onion soup.
For an around-the-world culinary adventure, try these globally inspired dishes. Experience the exciting flavors of different cuisines, all while staying comfy at home but committed to your plant-based journey.
Try the decadent Baked Apples with Cinnamon Nice Cream or indulge your sweet tooth with a Chocolate Avocado Mousse or this award-winning Brownie recipe.
If cookies and cakes are your go-to, here are some amazing plant-based options for cakes like Pineapple Upside-down and Sticky Toffee and cookies like Salted Caramel and Chunky Chocolate Chip Pretzel.
For heartwarming Holiday Meals, there are endless options that combine tradition and plant-based innovation. And when it’s time to let loose at parties, your guests will be blown away with these tasty and fun Party Foods recipes.
The world of plant-based eating is diverse, delectable, and versatile. Whether you're already on this journey or just considering it, these recipes will leave you full and excited by the power of plants. From comforting breakfasts to delectable desserts, and from simple weekday lunches to festive holiday meals, there's a plant-based dish to suit every occasion and taste. And, of course, creativity is limitless, allowing you to play around with flavors, ingredients, and cooking techniques.
Every dish, every meal, and every recipe are an opportunity to create positive change in your life and in the world. So why not dip your toes in? Get creative in the kitchen and let your culinary adventures contribute to a greener, healthier future and a healthier you. If Mother Nature had a favorite recipe, we bet it would be plant-based.
Plant power is real, and it's delicious. So, dig in, experiment, and enjoy!
]]>Physical activity can be as simple as going for a walk, and you don’t need to complete it all at once. Maybe your morning routine consists of sitting down to have coffee or tea before leaving for work. Try using that time to step outside for a short walk, even if it’s just around the block. You can even take your coffee with you! This way, you can start your day already having cut into your minimum 30 minutes a day; and the bonus? This can significantly increase your sleep pattern, but I’ll save that for another time. You can use this same trick after dinner. A simple sunset walk can help you finish your 30 minute goal for the day, help with digestion, and improve your sleep.
Do you ever spend your lunch break sitting in the break room, scrolling through your phone? This is a perfect time for a walk! Stepping out of the office and into the fresh afternoon air can be a great mental reset in the middle of a busy workday; and it can help you reach your goal. Maybe you still want to spend half of your break relaxing at your desk or in the break room; I know I would. Combine your lunch walk with the morning and sunset walk, and before you know it, you’ve reached your 30-minute goal without the need for a schedule change.
This one may seem a bit untraditional when talking about exercise but remember we’re rethinking how we view physical activity in order to maximize our time. The guidelines for the daily minimum amount of exercise say every physical activity you do throughout your day counts, including household chores and yardwork. But let’s consider the pace at which this is done. If you typically clean the house without any urgency, try speeding it up a little. This will not only increase the number of calories you burn but will also give you some extra free time by finishing your tasks quicker. Consider it takes you 30 minutes to tidy up the house, and you add in those few extra walks around the block. Altogether, that’s an hour of physical activity added to your routine without having to adjust your schedule. Now you’re just an overachiever!
I don’t know about you, but at the end of a busy day, I look forward to my much-needed decompression time. Whether that’s watching a show on Netflix or scrolling through social media, it’s nice to turn your brain off and relax before bed. Maybe you promised your kids you’d watch a movie with them every Friday night. This is where creativity comes in. Try performing simple exercises while you watch. This could be squats, push-ups, sit-ups, or any other body weight exercise. If you have a treadmill, try walking or jogging while you watch. If you want to take it another step further, find your new favorite show, and commit to only watching while you’re on the treadmill. I can say from my own experience, there were times where I surprisingly stayed on the treadmill longer than I intended to.
Remember when I said every physical activity you do throughout your day counts? This is where that can really come into play. Instead of taking the elevator at the office, head for the stairs. Maybe you typically catch an Uber to meet a client for lunch; pick somewhere local within a walkable distance. Taking the metro to and from work? Try getting off at a stop earlier and walking the rest of the way. One small change might not seem like much but combine several small changes over the course of your day, then over the course of a week, and you’ll be well over your goal before you know it!
Incorporating exercise into your daily routine doesn’t have to be a hassle, and the benefits of physical activity extend far beyond just physical appearance. Improved energy, mood, sleep, and longevity are all excellent benefits to incorporating more physical activity into your daily routine. Remember, don’t underestimate the power of small changes. So, start small, get creative, and see how quickly those small changes add up to significant improvements in your overall health and wellness!
]]>That’s where V+B comes in. We’ll take the work off your plate so you can spend your time on what matters most to you.
We start by sourcing the freshest ingredients seasonally from local producers who share our values. Then, our culinary team transforms those nutrient-dense ingredients into delicious, nourishing, and globally inspired meals. Finally, we bring those meals directly to your doorstep in compostable packaging and reusable bags. Whether you want us to cover three meals per day six days a week, or you simply want to fill some gaps in your routine, we’ll meet you where you are.
In fact, we’re all about customization—starting with your dietary preferences. Do you aim to eat plant-based? Or, do you enjoy your plant-forward meals with some animal-based protein? Choose between our Vegetable’s Basket, which is 100% plant-based, and our Butcher’s Box, which includes a portion of meat. Our meals are always free from dairy, eggs, and gluten, and you can note any food allergies.
Next, let us know which meals you’d like us to bring you (breakfast, lunch, and/or dinner), and on how many days of the week (two, four, or six days per week). We deliver meals three times each week on Mondays, Wednesdays, and Fridays, and each delivery includes meals for up to two days, depending on your plan. Our culinary team prepares meals the day before delivery to ensure you’re getting the freshest food possible.
You can keep it simple with just the meals, or you can add-on additional proteins like grilled chicken or hard-boiled eggs, treats like our delicious energy bites or dark chocolate bars, or boost your nutrient intake with our functional tonics, melks, and wellness shots. You can even outsource your daily caffeine intake by adding on our Japanese-style cold brew coffee.
Whatever your routine and goals, we’ve got you covered:
If you love to cook dinners for you and your partner at home but don’t love popping out to grab lunch near your office every day, sign up for four days of just lunches. Consider adding-on a couple cold brew coffees for your commute.
You’re just three steps away from delicious, nourishing meals delivered directly to your door – no grocery shopping or meal prep required. Customize your subscription to fit your lifestyle. Then let us do the work, so you can worry less and live more.
]]>What really is a “Carbon Footprint”? Well usually, it refers to the total amount of greenhouse gases (in emissions), including carbon dioxide and methane, that are directly or indirectly produced commonly by individuals, an organization, or a product.1
It’s really about measuring the impact our daily activities have on the environment. The higher our carbon footprint is, the higher waste and greenhouse gases produced and the more harm we bring to the environment.2
But how do we get the numbers to determine what our carbon footprint is? Several factors are considered--for us, it’s measured in tons or kgs of carbon dioxide, things like energy consumption, transport, generation of waste and resource usage are considered under the GHG Protocol Corporate Standard and ISO 14064. These emissions are under three categories dubbed as Scope 1, Scope 2, and Scope 3.3
Based on these parameters, and a comprehensive analysis, from our ESG 2022 Impact Report 4, we produced 257,685.1 kgCO2e—including but not limited to upstream and downstream transportation, electricity, employee commute, internet usage and company vehicles. An offset of 78,766.94 kgCO2e was also reported, in addition to avoiding 8,252.04 kgCO2e of greenhouse gases reaching the atmosphere, made possible through V&B’s compost program.
In our commitment to sustainability V+B signed The Climate Pledge, where we report regularly and measure the amount of greenhouse gas emissions and carbon elimination we do and our credible offsets.4
Reducing our carbon footprint is vital in our fight against climate change, the less greenhouse gas emissions produced, the higher our chances are in giving the atmosphere time to heal. Meaning slowing down the rising temperature, rising sea-levels and extreme weather events happening across the globe.
Other than giving you a nice dinner and more time with your family, meal delivery services offer several benefits that can contribute to your own personal journey of reducing your carbon footprint.
Since meal delivery services often opt for efficient supply chains, they also have optimized delivery routes; because of that, fuel consumption and emissions are reduced compared to a single person’s trip to grocery store. Here’s a sample of ours:
The multiple orders we get everyday are consolidated in one trip per driver, reducing the number of vehicles on the road. The “last mile” is streamlined from the warehouse to the consumer, skipping the retail aspect of the process completely.5 Our delivery team also works hard to route the most efficient way to complete a delivery for each of our drivers, making sure that everything is delivered within a certain time frame.
At V+B, we source our ingredients locally, supporting local farmers, which means we don’t need to cross long distances, reducing cars on the road which lowers carbon emissions associated with long-distance imports and contributing to the economy. It’s like eating two berries in one scone!
In addition to pre-portioned ingredients and already cooked meals minimizing food waste, we also offer a compost program. This reduces the overall demand for food production and prevents unnecessary greenhouse gas emissions from decomposing organic waste in landfills.
Though cooking at home can be environmentally friendly, it’s also important to consider and explore how other options can impact the environment.
Meal delivery services have made significant strides in adopting sustainable practices to minimize their carbon footprint. Prioritizing eco-friendly packaging, optimizing delivery routes for maximum efficiency, and promoting responsible sourcing are just some of the examples we’ve incorporated into our business models to reduce negative environmental impact and promote environmental stewardship.
Our containers are 100% compostable, labels recyclable and delivery bags reusable. And through the compost program, we were able to compost 169,234 containers in 2022!
By continuing these efforts and swearing by The Climate Pledge signed in 2022, we hope to not only reduce our carbon footprint but also make a positive impact in the industry and lead by example for both other organizations and individuals.
Other small ways to reduce your carbon footprint—other than supporting your local meal delivery service—is through simple things like conserving energy, opting for public transportation, or carpooling with your friends and coworkers, recycling, and composting on your own. Even adopting a plant-based diet can help!
Every day we strive to create a more sustainable future not only for us but for future generations as well, recognizing the roles humans and our daily activities and organizations we support play in the overall picture of fighting climate change. Supporting these services and making conscious choices are the small ways we can contribute to the global sustainability effort to protect our environment and ensure the planet we live on gets healthier day by day.
Bibliography
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Diets consistently give conflicting instructions and advice. As one diet fades out of popularity and another comes into mainstream focus, the objectives of the two diets likely do not align. That’s because diets focus on reducing intake of certain macronutrients or types of foods, while maximizing others. For instance, keto diets recommend you restrict or eliminate carbs and maximize your intake of fat, while low-fat diets recommend the opposite. What’s missing in all this instruction is any consistent, science-backed, guiding principles of nutrition.
Even if you can find a diet that seems reasonable and has peer-reviewed evidence to back it up, the onus is on you to find, prepare, and eat only the foods and meals that work within the parameters of the diet. That means that if you’re running late in the morning and need to grab something quickly, or still hungry at the end of the day and looking for something else to snack on, you’re set up to fail. Then, when you don’t see progress on the diet, or when you lose any progress you’ve made once you stop subscribing to the diet, you likely blame yourself and your lack of “discipline.” Diets just don’t work, except for those selling the diet books (and videos, and products).
There’s a better way. Setting yourself up for success means building healthy habits that aren’t restrictive and easily fit in to your existing life and routine. It means making incremental improvements that you can keep doing forever, without feeling perpetually hungry or left out of social situations and holiday traditions.
Enter: meal delivery services. If you find the right one for you, the nutritional principles you’ve been striving to incorporate into your life are built right in. There’s no more guesswork, and no more unsustainable, restrictive habits. The nutritionists and chefs have already figured the nutrition out for you and have prepared delicious meals and snacks accordingly. Simply select the plan that fits your lifestyle and go. Then, when it’s time to eat, those better-for-you meals will be ready and waiting.
If you choose to eat plant-based, aim for high protein intake to support your training goals, or need/want to eliminate gluten, dairy, eggs, or other allergens from your diet, the right meal delivery service will be able to accommodate those preferences. Look for one that also allows you to choose the frequency of meals and timing of your delivery to make your side of the equation even easier. That way, no matter if you want to start with easy on-the-go breakfast options, are looking to supplement your usual schedule of eating out, or are completely overhauling your diet with healthier meals three times a day, you’ll be set up for success. Onward to better eating!
]]>Bloating is an uncomfortable feeling of fullness or pressure in the abdomen. Like an overinflated balloon, a bloated belly can feel packed with air, and in some cases may be visibly enlarged or distended. Find out what causes bloating and ways to treat it.
]]>MIND
1. Review and re-motivate
If you had some goals that went on the back-burner due to life circumstances, it doesn’t mean you have to give up! This is a great time to rewind and see what happened (or didn’t) and remotivate yourself. A great way to get started is to gamify small tasks that make up a larger task.
2. Take a break in nature
Feeling stressed or a little overwhelmed? Go for a nice 20 min walk and listen to the sounds of nature, or your a calming podcast. Here’s a list of the best podcasts to help you relax (or even fall asleep).
3. Write things down
Jotting things down will help you be able to see if you've been making progress on goals you've set. It’s also a wonderful way to release any contained feelings of stress or overwhelm that might be weighing on your mind. A fun tip is to keep a small pocket-sized notebook on you at all times, whether it's for notes, thoughts, or small sketches.
BODY
1. Eat for your goals
Support your body and activities by focusing on nourishing, whole meals. As spring starts and farmers’ markets get back to their normal schedule, take advantage of the seasonal produce that's at its prime.
2. Re-calibrate your hormones
Seasonal changes and time shifts cause disruptions in our internal clocks, causing imbalances that can lead to insomnia and metabolic dysfunctions. Syncing our internal clock means re-calibrating our hormones. One of the easiest ways to do this is by balancing your wake-sleep cycle. Get at least 10-15 mins of sunlight each day, and the best time is to do so right after you wake up.
3. Prioritize your morning and night routines
In the morning, focus on hydrating and stretching. Consider starting your day off with a tall glass of lemon water to wake your system and a nice 15 mins stretch.
And for nighttime, adding a protein-rich snack before bed can help maintain nocturnal blood sugar levels and support your system in normalizing cortisol levels.
FRIDGE
1. Give items a second life
When’s the last time you really looked at the back of your fridge? Notice any empty jars, or almost empty jars? A fun way to re-use old brine is to toss in celery or fennel for a quick pickle.
Glass jars are great to reuse as fresh herb containers–quick tip: cut off the ends of your herbs and place them in a jar, filled halfway with water. This helps keep them super fresh, and makes them last much longer.
2. "Fridge-clear-out" recipes
A great way to use produce that’s on its way out or just a little past its prime is to toss it all into a frittata. Here’s a super easy and delicious dairy-free recipe.
3. Sort your shelves
The top shelf is the warmest, so consider designating it for leftovers or things that you need to eat soon.
Middle shelf is a great area for dairy or produce that can be left uncovered.
Bottom shelf should be saved for meat or fish to avoid any contamination from potential accidental leakages. Drawers are for produce–hello maximum freshness!
Keep your condiments, and more stable items in the fridge door. For more tips, check out this helpful blog.
HOME
1. Think green when you spring clean
It's not secret that there are tons of toxins and not-so-great ingredients in your standard cleaning solutions. Some swaps to consider when you clean to help reduce chemicals in your day-to-day:
- Glass cleaner – replace with 50:50 white vinegar and water
- Deodorizer/air freshener – use baking soda in the fridge to get rid of smells, and incorporate more house plants as natural air detoxifiers!
- Drain cleaner – pour 1 cup of baking soda and 1 cup of white vinegar down the drain. Wait 30 mins, then rinse with hot water. Repeat as necessary.
For more tips, check out this guide.
2. Open your windows when you can to get a fresh breeze
3. Plan your project lists in advance
Hoping to start a patio garden? Looking to build a new bookshelf? Now’s the time to get the list started! Spend some time looking into what tools you already have, and what you might need to purchase for your big projects before you start them.
Happy Spring!
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1. Wake up before the kids, or schedule your me time
Try to start the day off being there for YOU. Have your morning coffee while it’s still hot, eat a good breakfast, do some meditations, or even get that guilt free TikTok scrolling out the way.
If you’re not a morning person scheduling your me time is also a great way to ensure you’re caring for yourself each day!
2. Family game nights
Board games and video games with your children will help build problem solving skills, teach them to lose (or win) with grace, and can push them to keep trying until they win or learn a new strategy.
Connect 4, Jenga, Uno, and Junior Monopoly are all great games and can even work for the younger kids who don’t know how to read just yet.
3. Spend time outside
Getting outdoors has SO many benefits! Make sure you’re getting fresh air each day for at least 15 minutes.
4. Try to create a space that's for you
With or without kids our space can get super cluttered. This can take a long-term toll on our mental health. This is especially true with work from home becoming more prevalent so we’re spending more time at home. Because of this my tip is to decorate a space just for you!
5. Baking!
A fun activity to do with the family or alone! You’ll also be left with something delicious to eat at the end. Perfect activity to pair with a movie night enjoying the fruits (or cookies) of your labor!
With all this said, the most important tip is to ensure you’re caring for yourself guilt free. We can’t take care of others if we’re not caring for our own needs. Do something for you to ensure your best self each day! Taking care of small humans can be exhausting. Be proud. Give yourself grace. Enjoy the journey.
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The Why
Did you know there’s a connection between what you eat and the neurotransmitters that release serotonin, dopamine, and norepinephrine, which are chemicals that impact your mood? That means we actually can eat to feel better.
Eating carbohydrates releases serotonin, which “enhances calmness, improves mood, and lessens depression,” while eating protein releases dopamine and norepinephrine, which “enhance mental concentration and alertness.” (See: Cleveland Clinic).
In addition to causing seasonal depression and low energy, the cold weather also increases your likelihood of getting sick with a cold, the flu, or other respiratory illnesses (see: John Hopkins Medicine). Therefore, keeping your immune system strong and well-supported is extra important during the winter months. Food can aid in this mission as well!
The How
This likely won’t come as a surprise, but opt for whole foods like fruits, veggies, fiber-rich whole grains and carbohydrates, and lean proteins over highly processed and refined grains, sugars, oils, and red meat. (See: Harvard Health Publishing from Harvard Medical School). While this is a good practice year-round, it’s especially important during months with higher likelihood of depression and weakened immune systems.
That doesn’t mean you can’t enjoy warm, hearty, and comforting meals. In fact, hot soups, rice bowls, (whole wheat) pasta dishes, etc. are perfect for pairing high-fiber carbohydrates with lean proteins like tofu, tempeh, legumes, and seafood and loading up on veggies to trigger the release of those cool neurotransmitters.
To boost immunity, eat foods rich in vitamin c like citrus, berries, cruciferous veggies, tomatoes, and potatoes daily (see: Harvard T.H. Chan School of Public Health).
Fermented foods like sauerkraut and kimchi and probiotic-rich yogurts (bonus points for dairy-free, unsweetened yogurts but you get the probiotic benefits either way) will help support a healthy gut microbiota, which impacts your immunity as well.
Dark, leafy, green veggies like spinach and kale, dark chocolate, and seafood high in B12 and omega-3 fatty acids like salmon and tuna, have been shown to decrease symptoms of depression and release endorphins to improve mood. Try a dinner of roasted salmon with a honey citrus glaze and sautéed greens on the side, with dark chocolate for dessert.
Finally, keep up your hydration throughout the day to combat the dryness of cold winter temps and indoor heating systems.
The Where
Try out some new recipes at home to increase your consumption of the foods recommended above. We love Laura Wright’s The First Mess for warm, comforting veggie stews and legume-heavy dishes and @kat_can_cook on Instagram for hearty and satisfying salads.
When choosing restaurants, opt for places with plant-forward menus or a focus on seasonal fare. If you aren’t in charge of choosing the restaurant, add extra veggie sides to your order.
When you don’t feel like cooking or venturing out in the cold, order meals and tonics from us here at Vegetable + Butcher because this kind of cooking and eating is what we do best.
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1. Vitamin C + Iron | "A match made in salad"
Individually:
Vitamin C (also known as ascorbic acid) is a nutrient your body needs to help form blood vessels, cartilage, muscle, and collagen. Vitamin C is also vital to your body's healing process.
Foods that contain vitamin C: tomatoes, peppers, potatoes, cabbage, broccoli, berries, and citrus fruits.
Iron (also known as Fe) is a mineral that supports muscle metabolism and is necessary for physical growth, neurological development, and synthesis of some hormones.
Foods that contain iron: lentils, tofu, white beans, chickpeas, beef, rice, and cashews.
Perfect pair:
Pairing iron with foods high in vitamin C helps in breaking down iron into a form that the body can absorb more easily.
Date night: Add a squeeze of lemon or orange juice to a spinach salad or blend apples into a warming bowl of curry lentil soup for a touch of sweetness.
2. Vitamin D + Calcium | "Love is Binding"
Individually:
Vitamin D (also known as sunshine vitamin) aids in bone growth and remodeling, reduces inflammation, and helps support the modulation of cell growth and immune functions.
Foods that contain vitamin D: salmon, tuna, beef liver, egg yolks, sardines, and fortified foods (like some cereals, juices, and plant milks).
Calcium (also known as healthy bone mineral) is most often associated with health bones and teeth. Calcium plays an important role in blood clotting, muscle contractions, and regulation of heart rhythms and nerve functions.
Foods that contain calcium: yogurt, edamame, almonds, collard greens, mustard greens, kale, turnip, and bok choy.
Perfect pair:
Vitamin D aids in increasing the absorbability of calcium in the intestines.
Date night: Breakfast for dinner. Add leafy greens like kale to an frittata or tofu scramble.
3. Vitamin A + Healthy Fats | "You're all I've avo-wanted"
Individually:
Vitamin A (also known as retinol or retinoic acid) helps support healthy endothelial cells (cells that line the body's interior surfaces), stimulates the production and activity of white blood cells, and regulates cell growth and division.
Foods that contain vitamin A: peppers, cantaloupe, mango, eggs, leafy greens, carrots, sweet potatoes, and squash.
Healthy fats (also unsaturated fats) help lower the risk of heart disease, improve blood cholesterol levels, and help support gut health.
Foods that contain healthy fats: avocado, flax seeds, chia seeds, olives, salmon, and nuts.
Perfect pair:
Vitamin A is a fat-soluble vitamin that is better absorbed when consumed with a (preferably) healthy fat.
Date night: Charcuterie board anyone? Add cantaloupe and olives to your next cheese board.
]]>Well, I’ve got you covered. As a self-proclaimed amazing gift giver (especially when it comes to me) here are my top local picks: