We understand that leading a healthier lifestyle means something different to everyone. Since our beginning we’ve believed in providing choices, empowering our customers to create, improve and maintain a balanced life through the way they eat.

We take pride in helping people embrace the side of themselves that is a bit of a health nut! Whether you are a salad lover, a veggie fanatic or just simply someone who wants to eat better, we truly enjoy providing our customers with the ability to eat smart… and think fresh.

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Start your day off right! Create your own Scramble at participating locations…

Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too.

More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.

So, if you skip breakfast — whether you’re trying to save time or cut calories — you may want to reconsider, especially if you’re trying to control your weight.

image source: susieqfitlife

Tap into Beer’s Health Benefits

Beer drinkers, take note: Your favorite pint may be healthier than you realize. When it comes to good-for-you happy hour beverages, we tend to think mainly of red wine and its heart-friendly antioxidants. Recent research, however, reveals that beer may also help what ales you, from reducing the risk of osteoporosis to beating brain fog.

But before you go on a beer binge, remember that moderation is key to reap its health perks. That means no more than two 12-ounce beers a day for men and one for women. “If you overdo it, alcohol can take a toll on your health, contributing to liver damage, certain cancers, heart problems, and more,” says Andrea Giancoli, RD, spokesperson for the American Dietetic Association. People with certain health conditions — including gout, high triglycerides, or breast cancer, for example — should avoid drinking beer or other alcohol because it can exacerbate those health problems, according to Joy Bauer, RD, nutrition and health expert for Everyday Health and The Today Show.

Too much alcohol can also cause weight gain. After multiple rounds, calories can add up quickly (a 12-ounce regular beer can pack up to 150 calories, while a light beer has around 100).

But for most of us, here are five healthy reasons to toast your next beer:

Beer Boost No. 1: A Stronger Skeleton

Make no bones about it: Beer in moderation may protect bone health thanks to its high silicon content. Participants who sipped one or two beers a day had greater bone mineral density than those who drank more or fewer beers, found a 2009 study published in the American Journal of Clinical Nutrition. “Silicon helps stimulate bone-building cells, and the estrogenic effect of alcohol also has a protective quality for bones,” says study author Katherine Tucker, PhD, professor of nutritional epidemiology at Northeastern University in Boston. Which brew boasts the most silicon? Try an India Pale Ale. A 2010 University of California Davis study found that IPAs had the highest levels of the mineral.

Beer Boost No. 2: A More Powerful Ticker

A beer a day may keep heart disease away. “Alcohol raises levels of ‘good’ HDL cholesterol,” says Arthur Klatsky, MD, senior consultant in cardiology at the Kaiser Permanente Division of Research in Oakland, Calif. “It also has anti-clotting effects, which keeps blood vessels clear and healthy.” In fact, Israeli researchers found that people who drank one beer daily had lower levels of fibrinogen, a protein that helps promote blood clotting, than those who abstained from drinking. (Blood clots can cause heart attack and stroke.) Study participants drank Maccabee beer, but researchers believe that any type of beer could have similar heart-healthy effects.

Beer Boost No. 3: Healthier Kidneys

Finnish researchers found that men who drank beer had a 40 percent lower risk of kidney stones compared to those who drank other types of alcohol. The benefit may be due to beer’s high water content. Dehydration can increase the risk of kidney stones, which are little deposits of salt and minerals such as calcium that can form in your kidneys. Beer’s hops (a kind of flower that gives beer its bitter flavor and acts as a preservative) may also help prevent kidney stones by slowing the release of calcium from bones.

Beer Boost No. 4: Better Brain Power

While excessive alcohol intake can cause irreparable brain damage, moderate daily consumption actually safeguards a sharp mind, research shows. One classic New England Journal of Medicine study, which analyzed the drinking habits of about 11,000 women over more than 15 years, found that those who had up to one drink a day had a 20 percent lower risk of brain function decline (as measured by memory and other cognition tests) than nondrinkers. Alcohol intake may protect blood vessels in the brain and also lower stroke risk, say researchers.

Beer Boost No. 5: Lower Cancer Risk

Beer’s health benefits aren’t limited to those who drink it: Marinating steak in your favorite brew could eliminate up to 88 percent of the carcinogens that form as a result of pan-frying meat, according to a Portuguese study. Cooking meat at high temperatures creates cancer-causing compounds known as heterocyclic amines (HCAs). Researchers think that the sugars in beer help prevent HCA formation.

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Didja know…Dark Chocolate is Healthy Chocolate?

Dark chocolate — not white chocolate — lowers high blood pressure, say Dirk Taubert, MD, PhD, and colleagues at the University of Cologne, Germany. But that’s no license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure — if you’ve reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.

Dark chocolate — but not milk chocolate or dark chocolate eaten with milk — is a potent antioxidant, report Mauro Serafini, PhD, of Italy’s National Institute for Food and Nutrition Research in Rome, and colleagues. Their report appears in the Aug. 28 issue of Nature. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments.

"Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate … and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate."

Translation: Say “Dark, please,” when ordering at the chocolate counter. Don’t even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word “moderate” as you nibble.

What is it about dark chocolate? The answer is plant phenols — cocoa phenols, to be exact. These compounds are known to lower blood pressure.

Chocolates made in Europe are generally richer in cocoa phenols than those made in the U.S. So if you’re going to try this at home, remember: Darker is better.

Just remember to balance the calories. A 100-gram serving of Hershey’s Special Dark Chocolate Bar has 531 calories, according to the U.S. Department of Agriculture. If you ate that much raw apple you’d only take in 52 calories. But then, you’d miss out on the delicious blood pressure benefit.

A hint: Don’t replace healthy foods with chocolate. Most people’s diets have plenty of sweets. Switch those for some chocolate if you’re going to try the truffle treatment.

author: Daniel J. DeNoon, WebMD Health News

photo credit: CakeRecipeHouse

Surprising Health Benefits of Watermelon

Some foods are fun to eat, and watermelon is definitely one of them. That triangular wedge of bright red/white/green, sweet juiciness forbids us to take life too seriously and shouts, “SUMMER!!!” As if that weren’t enough, watermelon is packed full of nutrition, hydrates and is low-fat. While many of us think of watermelon as a great snack option, when you tally up its nutritive value, you might consider making this all-star a feature player in your cuisine.

Watermelons are an excellent source of several vitamins: vitamin A, which helps maintain eye health and is an antioxidant; vitamin C, which helps strengthen immunity, heal wounds, prevent cell damage, promote healthy teeth and gums; and vitamin B6, which helps brain function and helps convert protein to energy.

Tomatoes have been highly touted as a great source for lycopene, a powerful antioxidant that helps fight heart disease and several types of cancer — prostate cancer in particular. Watermelon, however, has the highest concentrations of lycopene of any fresh fruit or vegetable.

If your little ones don’t dig into their swiss chard, lima beans or spinach — all great sources of potassium — consider offering them a serving of watermelon instead. It is a great source of potassium, which helps muscle and nerve function, helps maintain the body’s proper electrolyte and acid-base balance, and helps lower the risk of high blood pressure.

Watermelon also contains the amino acids citrulline and arginine, which can help maintain arteries, blood flow and overall cardiovascular function.

Alone or in a fruit salad are the most common ways many of us eat watermelon. While eating the meat of the fruit is the best way to take advantage of all of its nutrients, this is one of my favorite bits of summer refreshment. I get a version of this from my local burrito truck. The key to making this great: don’t oversweeten it. With just a touch of sweetness, it’s heavenly.

credits: Terri Hall-Jackson

photo credit: SparksFly Design

Celebrating National Ice Cream Sandwich Day

One of America’s favorite desserts and recognizable by a slice of vanilla ice cream between two chocolate wafers. Here are some gluten free, dairy free, and vegan friendly recipe alternatives to make your own ice cream sandwiches using cookie cutters and adding these healthy ingredients. Great for any occasion and fun to do with the kids.

Lemon Ginger Pear Ice Cream Sandwiches

Ice Creme Filling: Blend on high speed until very smooth.

1 fresh pear including peel and core

2” fresh ginger root

1/2 cup coconut or palm oil, melted but not hot

2 cups cashew or macadamia nuts

1/4 cup Beyond Agave syrup, or Healthy Sugar

2 whole lemons, peeled

2 small dates

Pinch salt

1/2 tsp vanilla

Sweeten to taste. Pour into a flat pan or tray so it is 1/2 - 1/4 inches thick in 8” cake pans. Don’t make it thicker or it will be too hard to cut. Freeze for 2-3 hours until very hard.

Chocolate Cookies: Mix in food processor with the “S” blade until it is soft and pliable.

2 cups raw nuts (pecans, cashews, walnuts)

6 small dates

1/4 tsp sea salt

1/4 raw cacao or carob powder

1 carrot

1/2 tsp vanilla

Sweeten to taste with something like:

1 tsp dark Luo Han Guo

1/8 tsp pure stevioside powder

Roll the dough 1/4” thick onto a sheet pan covered with parchment paper. Freeze the dough 30-60 minutes until it is stiff.


Remove cookie dough and filling from the freezer and cut the cookies in pairs with any cookie cutter as well as the filling.

Switch up the recipes to suit your mood:

Chocolate Mint - In the ice cream, blend in mint leaves enough to make it green. Add 1/2 tsp of peppermint extract (optional)

Ginger Hazelnut - In the cookie, use hazelnuts. Omit the cacao. Add 1” fresh ginger root and 1/4 raw hazelnut butter. After assembling, roll the bars in chopped hazelnuts.

Orange or Lime - Omit the pear and the lemon. Substitute 1/2 orange or 1 whole lime including peels.

Coconut Macaroon - In the ice cream, omit the pear and ginger. In the cookie, use coconut flakes, not nuts. Omit cacao and carrot. Roll bars in white macaroons.

Glowing with Life -  In the ice cream, add 2 tbsp Aloe Vera Gel. In the cookie, add 1 tbsp maca powder, and 2 tbsp dry seaweed soaked 5 minutes in 1/4 cup warm water. Hiziki or Waname are easy and have a bland flavor.

Thanks Jane Barthelemy for these amazing recipes!

photo credit:

Start your day off right with one of our fruit and yogurt parfaits, but if you can’t get to a local Tossed, here’s an awesome recipe to diy. Enjoy!



This simple twist on dessert also makes a tasty and healthy breakfast. Store-bought granola stays wonderfully crisp when layered between plain yogurt and warm sautéed bananas.


1 teaspoon unsalted butter
1 small ripe banana, cut into 1/4-inch-thick…

If you thought you loved tuna before…wait till you try ours!

Our tuna is a special blend of light mayo, apples, dried cranberries, and generous cuts of tuna. Once you taste this recipe you wont be having tuna anywhere else :)

Healthy Eating Goes Far Beyond The Food For Tossed!

Having safe and healthy food is a must for our customers, that’s why all of our produce is washed with Victory Wash!

Anyone worried about foodborne illness outbreaks will appreciate Ecolab’s new Victory fruit and vegetable wash solution. Its antimicrobial activity quickly removes harmful microorganisms from the surface of fruits and vegetables without altering the taste, look or smell of the produce. 

In fact, fruits and vegetables washed in this EPA-registered solution do not even require a water rinse because unlike competitive products, Victory, at the recommended use concentration, will not leave any residual effects. And achieving the proper concentration level is simple because Victory’s patented dispensing system automatically dilutes the product for maximum effectiveness and consistent results. 

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Fruit That’s Good For You Inside And Out 

We see the value in eating healthy fruit and veggies, but they are not just healthy to eat. Using fruit like a lemon as a cleaning agent is another healthy choice you can make for your family.  

Using lemons to help with your cleaning is easy and effective. As we learn more about the devastating effects of toxic chemicals on our health and the environment, cleaning with kitchen ingredients is becoming fashionable and earns you some green kudos!

Lemons have antibacterial and antiseptic properties, making them ideal for cleaning your home. They also help to remove stains with their mild bleaching power. 


Many of us will remember trying to get streaks in our hair by putting lemon juice on it and sitting in the sun! You can do the same on white clothing. Dab a little lemon juice on stains, leave to work for a few moments, and then wash as usual. Hang the clothes outdoors to dry on a sunny day to allow the sun to add its bleaching effect too.

If the stains are well soaked in, make a paste from fresh lemon juice and creme of tartar. Apply the paste to the fabric and leave in the sun for an hour. Then wash as usual. Keep an eye on the clothing, as lemon juice can be very powerful!

You can pre-soak white clothing  in lemon juice if it needs to be brightened. Slice up a lemon and place in a large container. Pour boiling water over the lemon, cover and leave to reach the desired temperature. When cool enough, add your clothes and soak them for an hour before washing as usual.

Alternatively, put 1/2 cup lemon juice in the rinse cycle of your washing machine and hang your clothes in the sunshine to dry.


If your kitchen work surfaces have marks on them, put a few drops of fresh lemon juice on, leave for a few minutes, and then rinse and dry.


If your dishwasher starts to smell musty, run the machine empty, apart from 1/4 cup fresh lemon juice in the soap dispenser. This will freshen up the machine, help kill bacteria and remove musty odours.


The antibacterial effect of lemons make them perfect for disinfecting chopping boards. Apply fresh lemon juice to the board, allow it to soak overnight and rinse off in the morning. This will remove any odours from chopping garlic and onions as well as removing bacteria.


To clean bathroom and kitchen sinks, make a paste from fresh lemon juice and salt. Dip a sponge into the paste and rub around the sink to remove stains. Porcelain sinks in particular will love this treatment and sparkle beautifully!


Lemons can help dissolve hard water deposits and soap scum. Rub a cut lemon around your taps or around your sink, leave to work for a few minutes, and then rinse.

Keep a plant mister in the shower room with a mixture of the juice of two fresh lemons and water in it. Wipe around the shower panel and tiles with this mix after showering to prevent limescale building up.

To prevent limescale in your kettle, put some fresh lemon peel in the bottom, top up with water, bring to a boil and then leave overnight. Rinse well in the morning and your kettle will be limescale-free.


Combine 1 part lemon juice with 2 parts olive oil for a nourishing wooden furniture polish. This will add shine and bring out the natural beauty of your furniture.


Make a paste from fresh lemon juice and bicarbonate of soda (baking soda). Apply this paste to any brass fixtures or fittings in your home, such as door handles and light switches. Rub gently with a soft cloth and buff until it shines.


Give your copper pans a brilliant shine with lemon. Cut a fresh lemon in half, dip it in some salt and use it like a scouring pad. If you have copper pipes in your bathroom or other copper materials in your home, these will benefit from the same treatment.

Once your house is squeaky clean come on in to Tossed and try one of our dressings featuring the ever so versatile Lemon! 

  • Freshly squeezed lemon juice
  • Two Virgins
  • Lemon Basil Vinaigrette


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