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How Do You Resolution?

1 Jan


It’s that time of year again! The clock strikes midnight, the ball has fallen, you kiss and hug your loved ones, take your drink & prepare to make 2014 the best year of your life! You have decided to exercise more, eat better, drink less, take that trip you always said you wanted to, learn how to crochet, and on and on and on!

The list is always endless isn’t it? Not only is it endless, it always seems so daunting in the light of New Year’s Day. What was easy to talk and dream about at 11:59pm on December 31st seems almost impossible when you open your eyes to meet the brand new year. In the upcoming days, weeks & months you may begin to curse yourself and ask questions like: How could I possibly think I could lose 12lbs by June? What was I thinking when I said I wanted to learn how to play the banjo? Why did I think I could eat better when I work next to the best burger joint in town? Who has the time for all of this?!

Time always seems to be the biggest question and concern of them all when trying to stay true to your resolutions. Who has time to exercise, or to eat healthy, or to take that trip?

How Do You Roll? may not be the solution to helping you meet all your resolution goals (no we can’t teach you how to play the banjo), but we can help you Eat Better, Feel Better and Live Better.

We can be there for you when you don’t have the time to cook a healthy meal and need to resist the urge of having those fries. We are there for you when you need to drop a few pounds and need to find a new place to eat where you can get a variety of delicious, fresh, and healthy food, instead of tasteless prepared health food.

So this year when you feel some of your resolutions may be staring to slip and your 2014 goals are in jeopardy, remember to look to us to see if maybe the answer to some of your questions can be found in our sushi, or noodle bowls, or salads. You never know, How Do You Roll? may just help you finally stick to your goals to better yourself in 2014!

Happy New Year!


Healthy Lunches for Back to School

3 Sep


Hi sushi lovers! The following post is another helpful and healthy from our friends at Lifestyle Revolutions:

Hey Mom and Dad, school time is back again and its time to add an important step to your morning routine: packing the lunch box!

Kids love options that are healthy, quick, and easy to eat and even though they may prefer French fries and chicken strips on a daily basis, they also will love the thought you put into packing them a fun, healthy, and thought-filled lunch.  Healthier options may also help them focus throughout class and keep them from feeling a slump in the middle of their day.  Here are some tips, suggestions and easy recipes that will make your kiddo excited to dig in!

Meal Idea #1:

Grilled Cheese Sandwich and “Ants on a Log”

Take a slice of organic cheese between 2 pieces of Ezekial or Whole Wheat bread and cook on stove until cheese melts.

“Ants on a Log”: Take 1-2 Tablespoons of organic peanut butter or almond butter and smear in the “dip” of 3-4 pieces of celery.  Place raisins or dried cranberries on the butter in a row to look like marching “ants”.

Add in a piece of their favorite fruit and you’re good to go!

Meal Idea #2:

Muffin Pizzas and veggies

Toast a whole wheat English muffin. Spread some tomato-based sauce (about 2 Tablespoons) on both cut sides.  Meat-eaters add a little bit of grilled chicken pieces, or nitrate-free pepperoni and sprinkle organic mozzarella cheese on top and put into the toaster oven or under the broiler until cheese melts.  Vegetarian kiddos can sprinkle extra veggies and Vegan cheese on top.

As a side, give them baby carrots, celery, cucumber slices, or broccoli with low-fat salad dressing as a dipping sauce.

Meal Idea #3:

Turkey and Cheese Rollups with fruit and yogurt dip

Roll 2-4 slices of organic, nitrate-free deli turkey and low-fat cheese slices together and secure with toothpicks. Then mix 1 6oz container of yogurt with 1 Tablespoon of organic peanut or almond butter, and ½ teaspoon of cinnamon (optional).  Add the side of fruit to dip the sauce and they are set!

Meal Idea #4: Gluten Free and Vegetarian

Banana Butter Honey Hot Dog

Take an Udi’s or Rudi’s gluten free hot dog bun and smear 1 Tablespoon organic almond butter or peanut butter inside.  Next add about 1 Tablespoon raw honey and place a small banana inside the bun.  Wrap a paper towel around the dog to keep honey from getting bun too sticky on the outside.

Add some veggies like snap peas or sliced zucchini as a side. Yum-o!

Try a few of these out and let us know what your kids think!

How Do You Goal?

1 Jan

Welp, today is January 1, 2013. A new year, a new promise to yourself to stay healthy… only you know you’ll break it by February, just like every other year (and you’ll be lucky if you even make it that long).

So how do you stay on top of your resolutions? How do you make them stick?

I, for one, believe it has a lot to do with making yourself accountable to someone, even if that means writing in huge letters on a poster board and putting it where you will see it every day… and where the occasional house guest might see it and ask questions (slightly annoying if you’ve already given up) .

After hanging out at the Charfen Institute for a goal setting meeting, the staff at How Do You Roll? HQ set personal goals for the year 2012. We wrote down our goals and created a board filled with visuals to display what each person had resolved to do in the new year.

Think our marketing is corny? Get this, we legitimately titled our board “How Do You Goal?” Unfortunately, the board has suffered some major wear-and-tear, so I can’t share a decent visual.

As we completed our goals, we checked them off and celebrated our individual victories with each other.

Anyway, my big goal for 2012 was to complete the Austin Half-Marathon. Before 2012, I thought it was a huge deal to run even 5 miles in one go… 13.1 seemed ridiculous. Now, 5 miles is a walk in the park (not literally, but when you’re running around the Town Lake Hike and Bike Trail in Austin, it certainly seems so). Though the big run was in the middle of February last year (is it me or can no one else get used to saying “last year” until March?), I’ve kept running and now my goal for 2013 is to complete the full Austin Marathon.

Working in an environment where a core value is “betterment,” and where everyone truly lives and encourages that value leads to a lot of self-improvement and self-discovery. It’s a culture that holds us accountable for our personal growth. Really, I could go on about how fantastic it is that we support each other, but I’m sure you get the point.

Some other advice for keeping those new year’s resolutions:

Have a vision

Focus on one resolution

Set very specific goals

– Pat yourself on the back every now and then – Rome wasn’t built in a day and changing habits takes a while

So, how do you goal? Let us know!

how do you goal

Post your new year’s resolution and your loyalty card #. We’ll pick 3 random people to win a free roll! Hurry, resolutions must be posted by 1/7/13 at 4PM CST.

Wishing you a wonderful new year,

– Brittany

All up in yo’ health! The healthy jalapeno

10 Dec

Hey Rollers,

Jeff here. So I was going through the HDYR? menu the other day, looking for ways to mix up my usual roll and I came across an item I’d never used before: jalapenos. Now I know a lot of folks out there, even the most creative rollers are a little averse to putting peppers in their rolls. It might seem like sushi-treason. But let me do my best to convince you otherwise, because believe it or not, jalapenos are healthy little buggers.jalapenos

Let’s start with the vitamins. Just one jalapeno has more than an entire day’s recommended value of vitamin c. So forget the cup of orange juice in the morning and reach for a jalapeno—but make sure to brush your teeth again if you actually decide to take our advice. Vitamin C is a miracle worker that helps your immune system, your skin, your heart, and your eyes—so no skimping!

Jalapenos also contain a substance known as capsaicin—your new best friend. Capsaicin speeds up your metabolism, making it a natural weight loss chemical. The substance is found in numerous diet pills and works by literally heating up your body. Who knew that burning feeling on your tongue was actually good for you? Not only this, but studies have shown that spicy food also decrease your appetite, causing you to eat less. All around, jalapenos are on your side when it comes to slimming down a bit.

Is reading all this awesome information giving you a bit of a headache? No worries, just eat a jalapeno. That’s right. The little green pepper is also a natural solution to migraines. That same chemical, capsaicin, also inhibits the release of Substance P, otherwise known as the brain pain transmitter. I might just start carrying jalapenos around in my pocket while I study for finals this week. I’m sure nobody in the library will stare.

These are only some of the great benefits jalapenos provide. Others include sinus relief, cancer prevention, blood vessel repair, asthma relief, and arthritis pain prevention. Interested in reading more, check out my sources at:

Keep on rolling!


Tips to eat better, feel better and live better this Thanksgiving!

21 Nov

Hey All!

So I’ve been getting geared up for Thanksgiving over the past few days – checking the turkey day traffic projections, making sure I’m still supposed to bring the casserole to aunt Lucy’s, getting the football schedule memorized, and oh yeah—buying looser pants.

A friend once complained to me that she wished Thanksgiving was celebrated more often than once a year—which is a fair argument—you can’t beat a long weekend spent with the three F’s: Friends, Family, and Football. However, if you tend to eat like I do over the holiday, it might not be such a bad thing that Turkey day is just an annual event.

Anyway, I did a bit of research to learn how I might keep my gluttony to a minimum this Thursday, and I figured I share some of what I found with HDYR? community.

First of all, try using a smaller plate. Your stomach and your brain generally aren’t the best teammates when it comes to all-you-can-eat type events like Thanksgiving. Using a smaller plate can trick your mind into thinking you’ve eaten more than you actually have. It can also help you eat at a slower rate so realize you’re full before your belt buckle pops open. And remember; always try to have a few vegetables on your plate at all times, and not just for decoration either.

Make sure to eat a little something before the actual turkey dinner, whether it be a good breakfast or some crackers in the car while you’re stuck in traffic. Many people tend to fast for the entire day (or longer) before going into the big meal and this leads them to overdo it at the dinner table. It’s a marathon, not a sprint! Save room for the pumpkin pie!

And speaking of pumpkin pie—if you’re the one doing the baking, why not hold back on the sugar this year? There are plenty of ways to keep the flavor while losing some of the calories. How you ask? I’m way ahead of ya, just click the link below.

That’s all for now. If you want some more tips, check out my sources at:

How Do You Roll? and I wish you and yours a very happy Thanksgiving!

– Jeff