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Nutrition + Wellness

October 08, 2019

Added Sugar vs Natural Sugar: What’s the Difference?

Learn what difference is between added sugar and natural sugar, where to find various types of sugar, how much sugar you should eat, and what it means for your health. We also cover grocery shopping tips to shop smart. Read more
Keto Paleo Foods
August 13, 2019

Paleo vs. Keto Diet: Understanding the Basics

Both the paleo and keto diet are low in carbs, but there are several differences to consider. When deciding between paleo vs. keto, here is everything you need to know. Read more
Woman at coffee shop
August 08, 2019

Keto Diet for Women: The Comprehensive Guide

When looking into any new diet, you have to look at how it will affect your body. We explore the health benefits and considerations of the keto diet for women. Read more
Ketogenic Diet
July 31, 2019

Stress Free Tips for Making an Easy Keto Meal Plan

Figuring out a keto diet meal plan is not easy. Leave the stress out of planning with these easy keto meal plan tips. Read more
July 16, 2019

Your Guide To Clean Eating On A Budget

Eating healthy on a budget is a lot easier when you have a meal plan and best practices to follow. Here are our top tips for cheap clean eating on a budget. Read more
Clean Eating Header
July 09, 2019

What is Clean Eating: A Guide to Eating Your Best

Understanding clean eating can be tricky and intimidating. Get a full definition here and learn why clean eating is good for your body. Read more
June 18, 2019

5 Clean Eating Tips to Try This Summer

Jumpstart your nutrition this summer with these healthy clean eating tips! Whether you’re a novice in the kitchen or the next Top Chef, we’ll share simple swaps you can make to eat clean with some recipes to get you started. Read more
Peanut butter berry yogurt parfaits
April 29, 2019

The Dairy Dilemma: Fat Free vs Full Fat?

While low-fat or fat-free dairy may seem like the obvious choice for a healthy diet, the truth is a bit more complicated. In fact, despite what you may have grown up hearing, consuming full-fat dairy products can actually help you lose weight. So before you reach for the fat-free option, consider the nutritional differences. Read more
Cold brew iced coffee
April 22, 2019

Can I Have Coffee While Fasting?

Here’s the good news: You don’t have to break the caffeine habit while you’re fasting. But what you put in your coffee can change the results of your fast. Before you start your fast, read on: Here’s the skinny on fasting and coffee. Read more
Cranberry Almond quinoa cereal or oatmeal
April 15, 2019

What Is the Glycemic Index? Your Guide to a Slow-Carb Diet

You may have heard of the benefits of a low-carb diet, but what about a slow-carb diet? Not all carbs are created equal. Some metabolize quickly, leaving you tired and hungry; others take their time, helping you feel full and energetic for longer. Read more
Drink lemon water hydration
April 08, 2019

Drink This, Not That: Easy Alternatives to Sugary Drinks

Sodas, sports beverages, fruit juices, lattes--sugary drinks are everywhere, and they’re responsible for nearly half of our daily intake of added sugars. Not only do these added sugars contain no nutritional value, they can also slow weight loss and increase risk for numerous health issues. Swap them out for these easy alternatives to sugary drinks, and you could cut your added sugar consumption down to a healthy level. Why cut down on added sugars? Why are added sugars so bad for you? You may h... Read more
Restaurant ordering and eating at table
September 10, 2018

Best Things to Order at Chipotle, Cheesecake Factory & More

When you’re making your own meals, it’s easy to know exactly what’s going into your body. But when you’re out to eat, where do you start? Even though most restaurants now list calorie counts on their menus, not all calories are created equal: carbohydrate content, sugar, sodium and fat can vary widely from dish to dish, sometimes in surprising ways. Read more
Stephanie's Weight Loss Journey
September 04, 2018

Healthier Together: Stephanie's Weight Loss Journey

In Healthier Together, we get to know some of the PlateJoy users who are on a weight loss journey. They share some of their healthy eating strategies, challenges, favorite meals, and their #1 piece of advice for others who are on the same path. Read on! Read more
Vitamins in your diet
January 16, 2018

How to Get Vitamins in Your Diet: What to Eat and Why It Matters

This post is brought to you by Tula, which uses probiotics and superfoods to boost the health of your skin, the same way they do for your body. Get 20% their skincare and beauty products through 2/28 with the code PLATEJOY. Read more
Chicken and rice bowls with guacamole
January 09, 2018

How to Make an Elimination Diet Plan

New Years Day: widely recognized for its hangovers, its masses of confetti and its promises to start something new. To be different than last year. To change. Read more
Thanksgiving meal plan roundup
November 21, 2017

The PlateJoy Thanksgiving Roundup: Keto, Vegan, Paleo, & More

Stuck on how to make Thanksgiving dinner while still sticking to your healthy eating goals? We've got you covered. Read more
Workout girl stretching
November 13, 2017

7 Ways to Find Free Workouts Near Me: A Guide to Get Active for Cheap

If you’re a regular runner or stream workout videos on YouTube, you already know that you can get a good workout in without paying a dime. But sometimes it’s cold or rainy or you just need a coach’s motivating words to get yourself in gear. Read more
Coconut shortbread cookies
October 30, 2017

What's the Best Artificial Sweetener? Your Guide to Alternative Sugars

If you’ve ever binged on a box of cookies or a big bag of Halloween candy, you already know that our off-switch for sweet things is particularly weak. Turns out there’s a biological reason behind our binging: To our cave people ancestors, sugar indicated high-nutrient, high-energy foods, providing easy-to-use energy to speed up our flight from a lynx or prolong our hours of hunting and gathering.   Read more
Black bean and feta-burrito
October 23, 2017

One Recipe, Many Ways: Cooking for Different Dietary Needs

Mom eats fish. Dad eats red meat. Kelly will eat dairy and eggs, but no meat or fish. Ryan is vegan. Jasper eats everything. Read more
Chocolate hazelnut truffle squares
October 16, 2017

Halloween Without Candy: How to Have a Sugar-Free Holiday

Between parties, costume parades and a night of trick-or-treating, a sugar overload seems almost inevitable around Halloween. While your kids may welcome the excuse to go treat-crazy for a couple of weeks, if you’re considering the impact of your diet on your health, it’s a great time to have a chat about sugar, its effects and how we can indulge without making ourselves unwell. Read more
Lemon curd chia pudding
September 25, 2017

Egg-Free Keto Breakfast Roundup: 8 Favorites from Around the Web

While eggs are a delicious source of protein, B Vitamins and filling fat, it’s easy to grow tired of them when your keto plan seems to revolve around eating them every morning (and sometimes every evening). Read more
Fitbit exercise yoga mat
September 05, 2017

Does a Fitbit Improve Your Health? Studying the Benefits of Fitness Trackers

Learn about the health benefits of wearing a fitness tracker, like a FitBit. We talk about how wearing a fitness tracker affects weight loss, accountability, and motivation. Read more
Sunset lake meditation
August 28, 2017

7 Studies Showing How Meditation Changes Your Brain & Body

Meditation practice has existed for over 5000 years, possibly dating back to 3000 B.C. or even earlier. (Written record only goes back to 4000 B.C., so meditation might even pre-date writing!) Many cultures and religions have a version of meditation that brings humans from the material world closer to the spiritual world. Read more
Yogurt and berry breakfast tarts with granola
August 21, 2017

How to Be a Sugar Detective: Finding Hidden Sugar in Foods

According to the US Department of Health, added sugars make up about 13% of the average American’s diet each day. This works out to about 270 calories, or roughly half a meal of added sugar alone! Read more
Group running together exercise
August 14, 2017

Find Time for Fitness: 6 Ways to Fit Exercise in a Busy Lifestyle

We’ve all been there: we have every intention of getting up early to go to the gym, but a late night gets in the way. Those lunchtime plans to hit the gym are swallowed up by a conference call that goes too long. And after work? Forget it. You’re exhausted: a workout sounds nearly impossible. Read more
Alarm clock sleep
August 07, 2017

3 Ways Not Getting Enough Sleep Affects Your Health

Do you love sleep? We sure do. But all too often, a busy schedule and dozens of commitments every day means we’re not sleeping as much – or as well – as we could be. And beyond just feeling rested and energized, not getting enough sleep affects your health in other critical ways. Read more
Restaurant ordering and eating at table
July 10, 2017

How to Create an Outdoor Kitchen Feel

Our guest post today is from Havenly, which pairs you with interior designers and decorators that match your unique space + style. Read on for ways to create your own summer outdoor kitchen!  Read more
Summer recipe contest 2017
July 07, 2017

Our Top Dishes for Summer: PlateJoy Recipe Contest Winners

The votes are in: We're excited to announce the winners of this year's PlateJoy summer recipe contest! Read more
Steak and eggs with tomato cauliflower rice
July 03, 2017

Eating Out During Whole30: Hack the Menu

Great news if you’re mid-Whole30 and invited out to dinner: you can say yes! Read more
Zucchini noodles with avocado pesto
June 26, 2017

No Sugar Restaurant Meals: Hack the Menu

A low-sugar diet can be one of the trickiest to navigate when dining out. After all, sugar lurks in most processed foods, and most restaurants that use pre-made condiments or even some traditional cooking methods might have all kinds of sugars hiding in their dishes. Read more
Pan-fried scallops with horseradish cream and arugula
June 19, 2017

Eating Out on a Keto Diet: Hack the Menu

You’ve made the swap to a ketogenic diet. You’ve upped your intake of high-fat, high-protein options and swapped out carbohydrates and starches for tons of low-carb, nutrient-dense veggies. You’re a pro at making keto work at home, but what about out in the world? Read more
Crunchy chicken tenders with yogurt dip and green beans
June 10, 2017

Eating Out on a Low FODMAP Diet: Hack the Menu

Eating out on a Low FODMAP diet can feel like you're navigating an invisible maze. FODMAP-containing foods are those which are made up of molecules of saccharides, a type of sugar, and are in many of the foods we eat. These sugars can be poorly digested and can contribute to symptoms of IBS. If you have a lactose intolerance or find yourself bloated and uncomfortable after you eat stone fruit, you may have trouble with FODMAPS. Read more
Table group sharing a meal
May 29, 2017

Meal Kits vs Meal Planning: We Weigh the Pros and Cons

The number of companies offering to measure, pack and ship pre-made meal kits to your home seems to grow every week. Meal kits deliver a box of ingredients to your door, that typically make three dinners for two, for around $10/meal.  Read more
Breakfast bento with chicken sausage, egg and avocado
May 08, 2017

Low FODMAP Reintroduction Plan: How and Why to Add Foods Back

If you’re having digestive trouble (like bloating, constipation and abdominal pain), you might have considered a low-FODMAP diet. So it can be a bit confusing to hear that one of the reasons to try reintroducing FODMAPS is to improve digestion. Read more
Macadamia almond cake
May 01, 2017

6 Most Common Food Allergies (and What to Substitute)

An estimated 15 million people live with food allergies in the US—that’s 15 million people who are hyper-conscious of what comes into their mouths (and what has come in contact with that food before they eat it). Read more
Whole wheat waffles with blueberries and walnuts
April 24, 2017

Seasonal Snapshot: What Is in Season in May

Ah, spring—finally time for sun, blue sky and ... superfoods? Read more
Man running intermittent fasting
April 11, 2017

Intermittent Fasting: What the Science Says

When you think “diet,” you probably think about a change in what you eat, not when you eat. But intermittent fasting, an approach to food intake that limits how much and when you consume calories, has gained traction in the health and wellness sphere in the last couple of years as a way to lose weight, prevent disease and potentially even increase longevity. Read more
Kids helping in the kitchen
April 03, 2017

How to Feed Picky Eaters: 3 Experts Debunk the Myths

At some point or another, most kids are picky. They are looking to assert some control in their tiny world where the big people put them in car seats, choose their clothes and create their schedule. Read more
Buffalo chicken tacos
March 13, 2017

Low FODMAP Brands: How to Buy Everything from Broth to Pasta Sauce

Knowing what’s going into your body and reading ingredient labels are always good ideas, particularly if you have a food allergy or intolerance. If you’re one of the 45 million people who are sensitive to carbohydrates, being aware of what’s in your food can mean the difference between a happy eating experience and digestive chaos. Read more
Maple-bacon breakfast sausage with fried egg
March 06, 2017

What to Know Before Starting a Low FODMAP Diet Plan

If you suffer from some post-meal tummy trouble (bloating, constipation, gas or abdominal pain) after eating a plant-heavy meal, a Low FODMAP diet plan might be the solution. Hold on, you say. What’s a FODMAP? FODMAP is an acronym for the group of saccharide-containing molecules that can be poorly digested. The acronym stands for Fermentable Oligosaccharides (fructans, galacto oligosaccharides), Disaccharides (lactose), Monosaccharides (fructose) and Polyols (artificial sweeteners). Read more
Workout girl stretching
February 27, 2017

8 Tips to Staying on Track with Weight Loss

You’ve made a commitment to yourself to eat well, move more and take care of your body. Good for you! It can be a big step to take, and can feel challenging, but sticking to your intentions and staying on track with weight loss can be made a lot easier with a few simple strategies, regardless of your healthy eating plan, your motivations or your resources. Read more
Lentil and tomato soup
January 31, 2017

A Whole30 Reintroduction Plan: How to Add Back New Foods

At the end of the Whole30 protocol, you might know that there is a period of reintroduction. (In fact, you may have been looking forward to it since you began Whole30!) You’ve spent a significant amount of time avoiding sugar, dairy, grains, legumes, alcohol and processed foods: surely the reintroduction will be the best part. Read more
Doctor Colin Champ headshot
November 01, 2016

Know Your Keto: A Q&A with Dr. Colin Champ

PlateJoy founder Christina Bognet caught up with Dr. Champ to ask some of PlateJoy customers' most common questions about the ketogenic diet, which has gained popularity this year for weight loss, maintenance and cancer care. Read more
Butternut squash salad
October 03, 2016

Seasonal Snapshot: What Is in Season in October

Eating with the seasons is not only great for your body and the planet; it’s also a terrific tool for the budget-conscious home cook. If you’re looking for some seasonal cooking inspiration—and happen to live in the US, Canada or elsewhere in the Northern Hemisphere—here’s a little peek at what is in season in October. Read more
PJ Cobb salad protein
September 12, 2016

How to Eat Enough Protein: 5 Quick Protein Sources

The human body is a pretty amazing thing: It naturally produces many of the proteins we need to form the tissues that keep us thriving – so why do we need to worry about how to eat enough protein? Read more
Quick Thai red curry beef with cauliflower rice
September 06, 2016

Cooking for Athletes: How to Fuel Your Body for Exercise

Learn about eating for athletic performance from renowned chef, Anja Lee. She discusses the types of food you need to eat to improve your performace, as well as tips to make you feel and compete better. Read more
Soft tacos with cabbage and mushroom saute
August 22, 2016

Sodium Swaps: What to Avoid in Low Sodium Diet Recipes

Sodium is found in nearly every food we consume. It’s naturally occurring in many plants and is added to nearly every packaged or processed food as a preservative or flavor enhancer. Read more
Southwestern squash salad
July 18, 2016

How to Start a Healthy Eating Challenge at Work

Healthy eating can be infinitely harder when the people around you aren’t in a similar mindset. It’s much harder to say no to the cookies in the kitchen – even if you don’t really want them – when everyone around you is partaking. Read more
Peach pizza seasonal recipe July
June 27, 2016

Seasonal Snapshot: What Is in Season in July

Eating in line with the seasons is not only great for your body and the planet, it’s also a terrific tool for the budget-conscious home cook. If you’re looking for some seasonal cooking inspiration—and happen to live in the US, Canada or elsewhere in the Northern Hemisphere—here’s a little peek at what is in season in July. Read more
Roasted vegetable stack with lemon hummus
June 13, 2016

5 Surprising Benefits of Going Vegan

Not one diet works for everyone. Our nutritional needs differ based on our genetics, our environment, our lifestyle, the demands of our jobs and hobbies, our age and other underlying health concerns. Read more
Cilantro lime salmon
May 31, 2016

Going Ketogenic? Benefits and Risks You Should Know

If you’ve spent much time around anyone following an Atkins plan or in strict Paleo circles, you may have heard the terms ‘ketosis’ or ‘ketogenic’. These terms refer - broadly - to a metabolism fueled by fat, as opposed to one fueled by glucose from carbohydrates. Read more
Tofu tostada
May 16, 2016

Plant Power: Tips for Starting Your Vegetarian Diet

Learn the essential tips needed to start a healthy vegetarian diet. We go over how much protein you need on a vegetarian diet, what type of foods you should eat, and how to truely enjoy the food you eat on a plant-based diet. Read more
Pregnancy grocery shopping
April 21, 2016

The Pregnancy Diet Checklist: What to Eat When You're Expecting

A pregnant body needs more of everything: more rest, more hydration, more nutrients and more calories. When it comes to food, every woman’s body responds to pregnancy differently; while some experience intense cravings from the beginning, others experience marked changes in taste preferences, thirst and frequency of meals. Read more
January 02, 2016

Seasonal Snapshot: What Is in Season in January

Looking for some seasonal cooking inspiration? If you’re in the US, Canada or elsewhere in the Northern Hemisphere, here's our snapshot of what is in season in January! Read more
November 05, 2014

Read the Blog, Eat the Meals: The Clothes Make the Girl

After a lifetime of yo-yo dieting and seeing food as the enemy, Melissa found the Paleo diet in 2009 and has been happily following it ever since. Her blog, The Clothes Make the Girl, chronicles her triumphs and failures in the gym, in everyday life ... and my favorites, in the kitchen. Read more
Ketogenic Diet
July 12, 2014

What Is the Paleo Diet?

Thinking about trying the Paleo Diet? Learn about this low carbohydrate meal plan that is high in protein and healthy fats. Read more

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