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Four Low-carb, Delicious Holiday Comfort Foods to Indulge In

Holiday Comfort
When the holidays arrive, we often find ourselves at celebrations with the traditional comfort foods we all know and love. However, most of these dishes are notorious for being unhealthy and have an abundance of carbohydrates, which throws our healthy diets out the window. Here at Sola, we have found a way to indulge in all our favorite holiday foods with fewer carbs. These are our four low-carb recipes for healthy holiday eating you can enjoy without feeling guilty.

Side dish: Creamy Parmesan Mashed Kohlrabi with Truffle Oil: Carbs = 4.42g

Mashed potatoes, a holiday staple, are loaded with carbs and lack nutritional value. A healthy alternative is mashed kohlrabi. Also known as German turnip, kohlrabi has nutritious vitamins and minerals that fuel and nourish your body with all the right stuff. More specifically, kohlrabi provides copper, potassium, manganese, iron and calcium along with vitamins C, B, A and K. Parmesan cheese and truffle oil are added to give this kohlrabi dish some richness and flavor. Nutrition facts per serving
  • Calories (kcal) 75
  • Fat (g) 6.25
  • Protein (g) 1.46
  • Carbohydrates (g) 4.42
  • Dietary fiber (g) 2.42
  • Total sugars (g) 1.73
  • Net carbs (g) 2.00
Ingredients — Makes 12 portions
  • 1 to 1.75 pounds (770g) kohlrabi (German turnip)
  • 1 garlic clove
  • ½ stick (55g) unsalted butter
  • ¼ cup (60ml) heavy cream
  • 2 heaping tablespoons grated parmesan cheese
  • ½ teaspoon fresh thyme, chopped
  • ¼ teaspoon wholegrain mustard
  • Drizzle of truffle oil to taste
  • Sea salt and freshly ground black pepper to taste
Directions Wash the kohlrabi thoroughly and use a sharp knife to remove the rough outside skin. The peeled kohlrabi should be white in color, similar to a potato, sometimes with a tint of green. Dice the kohlrabi and place it into a food processor with the garlic clove. Add the butter, cream, parmesan, and chopped thyme, and blend until smooth and creamy. Return the puree to a clean pan and heat slowly until the mixture is piping hot. Season the puree with sea salt and freshly ground black pepper to taste. To serve, spoon the kohlrabi mash into a large bowl, sprinkle with fresh, chopped parsley, add freshly ground black pepper and drizzle the truffle oil over the top.

Main course: Blood Orange & Wholegrain Mustard-Glazed Holiday Ham: Carbs = 15g

Impress your friends and family with this show-stopping holiday ham. You will get all the traditional and delicious flavors, but lower carbs and plenty of vitamins and minerals. Nutrition facts per serving
  • Calories (kcal) 226
  • Fat (g) 7
  • Protein (g) 32
  • Carbohydrates (g) 15
  • Dietary fiber (g) 1
  • Total sugars (g) 2
  • Sola® Sweetener (g) 12.5
  • Net carbs (g) 1.5
  • 10-pound half-leg ham on the bone
  • Water to cover the meat
  • 1 cup (190 g) Sola® Sweetener
  • 6 bay leaves
  • 1 teaspoon ground ginger
  • 2 teaspoons fennel seeds
  • 3 whole star anise
  • 1 bunch celery, roughly chopped
  • 3 large carrots, roughly chopped
  • 1 large onion, quartered
  • 1 bulb garlic
  • 2 teaspoons ground mustard
  • 2 tablespoons whole peppercorns
  • 2 cups (380 g) Sola Sweetener
  • 4 blood oranges (zest and juice) or substitute
  • 2 teaspoons wholegrain mustard
  • ½ teaspoon sea salt
  • 1 teaspoon cinnamon
  • ¼ teaspoon ground nutmeg
  • ½ teaspoon ground ginger
Directions Place the ham in a large pot. Fill the pot with enough water to cover the ham by 2 inches. Add all other ingredients and bring to a boil, then reduce the heat to a rolling simmer and cook the ham for approximately 20 minutes per pound of meat (a 10-pound leg of ham takes approximately 3.5 hours). When done, remove the ham from the stock and place on a clean serving dish (retain the stock to make a delicious soup or gravy) and allow to cool for at least 2 hours. Cover and refrigerate overnight. When you are ready to glaze the ham, preheat the oven to 400F. Place the zest and juice of 4 oranges and the remaining ingredients into a saucepan and bring the mixture to a boil, stirring well. Reduce the heat to a rolling simmer and cook for 5 minutes until syrupy. Place the cold ham on a wire rack over a baking pan covered with foil (this makes it easier for cleanup). Using a sharp knife, remove the skin and score the remaining fat in a crisscross pattern. Brush ¼ of the glaze and place in the oven for 15 minutes. Remove from the oven and repeat the process in 15-minute intervals until the ham is fully glazed, sticky and caramelized. To serve, place the ham on a platter garnished with seasonal fruits and fresh herbs — voila, a show-stopping centerpiece for your holiday meal!

Cocktail: Raspberry Champagne Fizz: Carbs = 9.35g

Start your party the right way – with some festive low-carb bubbly! Indulge in some champagne fizz with this raspberry champagne drink. It takes only 10 minutes to make and contains only 9.35 carbs! Plus, get your antioxidant fix with fresh raspberries. Say cheers to a delightful low-carb holiday beverage! Nutrition facts per serving
  • Calories (kcal) 119
  • Fat (g) 0.00
  • Protein (g) 0.13
  • Carbohydrates (g) 9.35
  • Dietary fiber (g) 0.28
  • Total sugars (g) 0.41
  • Sola® Sweetener (g) 7.50
  • Net carbs (g) 1.57
Ingredients — Makes 12 glasses 23 tablespoons fresh raspberry puree 12 ounces (110ml) simple syrup 12 ounces (110ml) vodka ½ bottle dry champagne or sparkling wine 12 fresh raspberries to garnish Directions Divide the raspberry puree, simple syrup, and vodka evenly between four chilled champagne glasses and mix well. Pour a small amount of champagne into each glass and stir well. It will fizz up and bubble, so pour very slowly. Carefully top the rest of the glasses with champagne and stir very gently, being careful not to let it overflow. Place a fresh raspberry into each glass and serve immediately.

Dessert: Almond Coffee Canelés with Coffee Walnut Syrup: Carbs = 16.57

Who has room for dessert? We do! This dish is not only low in carbs, but it’s also gluten-free! It’s nutty, moist and has a hint of coffee flavor. You and your guests will be completely satisfied after you finish your holiday meal with this delectable Almond Coffee Canelés with Coffee Walnut Syrup. This dessert is best served warm. Nutrition facts per serving
  • Calories (kcal) 307
  • Fat (g) 28.81
  • Protein (g) 6.98
  • Carbohydrates (g) 16.57
  • Dietary fiber (g) 2.50
  • Total sugars (g) 0.43
  • Sola® Sweetener (g) 12.08
  • Net carbs (g) 1.99
Ingredients — Makes 12 servings
  • 1 ½ sticks (170g) unsalted butter, softened
  • ¾ cup (145g) Sola sweetener
  • 3 free-range eggs
  • 2 1/3 cups (212g) finely ground almond flour
  • 2 teaspoons baking powder
  • Pinch of salt
  • 2 teaspoons instant coffee powder dissolved in 2 tablespoons boiling water
  • ¼ teaspoon almond extract
  • ½ cup (120ml) heavy cream
  • ½ cup (120ml) water
  • 1 teaspoon instant coffee powder
  • ½ cup (95g) Sola sweetener
  • ¼ cup (30g) walnuts, chopped
Directions Preheat oven to 350F/180C. Cream the butter and Sola sweetener in a stand mixer fitted with the whisk attachment until light and fluffy, add the eggs and mix well. Add the almond flour, baking powder, salt, dissolved coffee and almond extract, and mix well. Pipe or spoon the batter into the canelé mold, filling each hollow about ¾ full. The silicone version of the canelé mold is easy to use and does not need to be greased. Place the mold into the oven and bake for approximately 20 minutes until the cake is light golden and an inserted skewer comes out clean. Remove the canelés from the oven and leave them in the mold for 30 minutes to cool. Make the syrup: place the cream, water and coffee powder in a large saucepan and bring to a boil, then reduce heat to a low simmer and add the Sola. Cook the mixture for approximately 10 minutes, until it reaches a syrup consistency. Stir in the chopped walnuts and continue to cook for one minute. Remove the cakes from the mold and place them onto a wire rack. Pour the syrup over the cakes while they are still hot. Serve warm with a dollop of whipped cream.

Happy Holidays!

So, there you have it. Prepare these four low-carb, heavenly holiday recipes without the guilt. If you are interested in more healthy alternatives, check out our full product line that includes Sola bread, Sola granola, Sola nut bars, and Sola yogurt. Find more healthy and low carb dishes in our recipe book, Boundless, The Low Carb Lifestyle.
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Living with Diabetes: A Day in the Life

Living with Diabetes
Did you know that approximately 30 million people in the United States have diabetes? That’s nearly 10 percent. What’s more is that 8.1 million people who have diabetes aren’t aware of it. According to a 2017 Centers for Disease Control and Prevention report, one in four individuals living with diabetes didn’t know they had the condition. Since November is Diabetes Awareness Month, we reached out to an individual who advocates for and researches both types of diabetes: Type 1 diabetes (T1D) and type 2 diabetes (T2D). Karli Gunn, a pharmacy student at Drake University in Des Moines, Iowa, has been living with T1D since she was 10 years old. Karli’s school nurse recommended she see a doctor after losing 15 pounds, which is extremely abnormal for a fourth grader. What started as four shots of insulin per day (sometimes more depending on what she ate) turned into an insulin pump which emitted insulin 24 hours/7 days per week to keep her alive. “If something went wrong with it, I got really sick really quick,” Karli said.

A Deeper Look into T1D and T2D

T1D, also called juvenile diabetes, is a chronic condition where the pancreas produces little or no insulin, a vital hormone that regulates the amount of glucose in the blood. The main difference between T1D and T2D is how the body utilizes insulin. T2D is characterized by insulin resistance in the adult body. The body needs insulin to transport glucose from the bloodstream into cells where it is used for energy. Both types have treatments, and both can be controlled by eating low-carb, low-sugar foods and maintaining a healthy exercise routine. One tool that can help is the . Karli’s mindset is moderation, nutrition and exercise. “Everything in moderation — just because you live with diabetes doesn’t mean you can’t have something,” Karli said. “You may just have to account for it in a different way. And that’s okay. We all have our challenges.”

Advocating for Diabetes

In 2007, Karli traveled to Capitol Hill to share her story as one of the 150 kids in the Juvenile Diabetes Research Foundation Children’s Congress. Now, Karli serves on the Board of Directors for the JDRF Greater Iowa chapter and uses her own experience with T1D to mentor and advise families who have received a diabetes diagnosis. “I’ve had the opportunity to mentor other families that are just starting out with diabetes, sharing my experience to help them understand the stages and aspects of the condition,” Karli said. Through JDRF, Karli volunteers at the annual JDRF One Walk and was also on a committee for the Greater Iowa chapter’s TypeOneNation Summit event that took place earlier this month. She saw Sola at both events this year and attended one of Chef Ryan Turner’s cooking presentations where he made Low-Carb Chocolate Waffles with Delicious Chocolate Sauce for attendees. Karli’s diagnosis and passion for helping others with the disease has also led her to pursue a career in pharmacy. Drake University’s diabetes concentration has allowed her to focus on diabetes research. Karli began her own research in family support, looking at how a diabetes diagnosis can affect a family.

Eating for Diabetes

Karli tried Sola foods for the first time at a diabetes educators conference. “I love their products — they’re amazing!” Karli affirmed. Specifically, with Sola bread, Karli said she doesn’t have to worry about a big insulin spike. With newly diagnosed individuals, carb counts are very restricted so having low-carb, low-sugar food options is huge. “When I first started out, I was really struggling to find a low-carb snack that counts as a freebie,” Karli said. “A lot of the Sola products act as a low-carb snack, and they taste super good, which can be a challenge when you’re looking for a low-carb option.” Karli said companies such as Sola that are creating food products with a low-carb, low-sugar and keto diet in mind are helping individuals improve their health. Additionally, she said it’s really frustrating for people who have diabetes to check their blood sugar after eating and see that it spiked. “With Sola products, you don’t have that huge spike, which is great,” Karli said. “Even outside of diabetes, that’s really good for your body to not have that huge spike of insulin that your body creates when you eat those carbs.”

What this means…

With more people trying a keto or low-carb diet, it’s important to have simple food choices that go along with a healthier lifestyle. Karli said one of the biggest challenges in the wholesome health food market is finding a product that’s affordable. Sola products can be found in Hy-Vee stores, HEB, Meijer, Jewel-Osco and Harris Teeter. They are also available for online purchase through Amazon. Sola’s patent-pending sweetener is diabetic friendly and offers a sugar substitute for cooking and baking. It tastes, bakes and measures just like the real stuff. Karli said by replacing food choices in your diet and maintaining an exercise routine, you can manage your weight and nutrition. She notes weight loss is especially important for T2D individuals since the disease presents itself later in adult life. Whether you have diabetes or you’re trying to live a healthier life, watching your carb and sugar intake can make all the difference.
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New Study: Low-Carb Diets Help You Lose Weight and Keep It Off

New study sheds light on low-carb diets.
Low-carb diets tend to be in the center of attention lately in the news whether it’s the keto diet or its validity as a lifestyle. Now a new study has emerged detailing that low-carb dieting helps in losing weight and keeping it off. Drastically changing the conversation, this study was featured on the Today show with Dr. Oz, an article in the Times, and Vox. Let us explain the study (published in The BMJ).

The Hypothesis

The researchers put 232 participants into a 10-week weight-loss diet plan at first to try to lose 12 percent of their body weight. Losing weight is easy in any diet plan but what the researchers wanted to study was the ability to keep the weight off after a diet a plan. Out of the 234 original participants, 164 achieved the target weight loss. They were able to move on to the next phase of the trial. The remaining 164 participants were randomly assigned a low carb diet (20 percent), moderate carb diet (40 percent) and high carb diet (60 percent) for 20 weeks. The diets were carefully curated to make sure the participants were maintaining their new body weight. At the end of the study, the following participants remained 38 low-carb, 39 moderate-carb, and 43 high-carb. From these remaining 120 people the researchers were able to derive that low-carb diets are helpful in keeping off weight.


Let’s take a moment to call out an important hypothesis currently going around the health community which is called “carbohydrate-insulin hypothesis”. This refers to the theory of Harvard Professor David Ludwig (one of the researches in the study) and other professionals which they have heavily promoted. It asserts that diets heavy in refined grains and sugar carbohydrates lead to weight gain because of the insulin release in the body. This then causes a domino effect in the body to hold on to fat and suppress calorie burn. If we follow the hypothesis, we can conclude that to lose weight and keep it off, one would have to specifically reduce processed carbohydrates and replace them with calories derived from fat. This helps drive insulin levels down, which then help burn calories and keep the fat at bay (which is why many low-carb products emphasize low Glycemic Index and no glycemic spikes).


The results? At the end of the 20-week period, the researches say that the group that ate fewer carbohydrates were burning more calories and subsequently keeping the weight off. What the study ended up unveiling was that those on a low-carb diet burned 200 extra calories, the moderate-carb intake burned an extra 100 calories and those in a high-carb diet burned no extra calories.

What Does this Mean?

This study is a major stepping stone into research on low-carb diets because it’s a long-term diet study. The researchers were able to meticulously follow their participant’s diet and see how their body was reaction throughout the 20 weeks. Low-carb diets DO help and allow people to live a healthier lifestyle. As we have seen the grocery aisle get filled with more and more processed carbohydrates and refined sugars, we have seen many healthy problems exponentially rise. The conclusion follows the carbohydrate-insulin hypothesis which emphasizes fat isn’t the problem but processed carbohydrates and sugars in our foods. Fat ends up being positive since it allows us to be fuller for a longer period of times and causes no glycemic spikes.

Next Step

Learning to read labels on our foods is the first step in holding oneself accountable for what we eat. Changing low-carb doesn’t have to be done overnight. It can be a process wherein you change your favorites for their low-carb alternatives such as low-carb bread or low-carb granola. It’s all about making small changes that eventually lead to a total lifestyle change. At Sola, we believe in the low-carb lifestyle and meal plan. We also believe that the future of the food industry should be reducing the amount of sugar that is being put into our food and that reducing your carb intake is one of the solutions to reaching your health goals. We would like to add that every body is different and you should speak to your doctor before making any drastic changes to your diet.
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Our Favorite Low-Carb Thanksgiving Recipes by Chef Ryan

happy thanksgiving
As we get closer to the holidays, we can’t help but notice (and be wary) of the high carbs foods we will be forced to eat. There are so many recipes out there for different foods, but they tend to be on the high carb count. Of course, we’re here to help you find the best low-carb recipes that will be a hit at any party no matter if they’re low carb eaters or not.

Low Carb Pumpkin Pie

Pies, pies and more pies! Our favorite part of Thanksgiving or any holiday, to be honest, is our slices of pie but we all know how high carb they can be. Chef Ryan thankfully gave us a wonderful recipe that cuts down the carbs to 5 per serving to our favorite pie! A Sola tip, for any filling you can always use our Sola sweetener that has 0 net carbs, 0 calories and minimal to no glycemic spikes. Just what you need during the holidays.

Mashed Cauliflower (Loaded or Simple)

We all love loaded mash potatoes but have you heard about loaded cauliflower mash? Yes! We can finally have one of our favorite holiday recipes on a low carb diet. Created with cauliflower and adding heavy cream and butter, you’ll be left with an appetizing side that no one will be able to tell the difference! Okay, they might be able too, but they will fall in love with this decadent dish. Who said low-carb doesn’t have good recipes?

Wholegrain Keto Bread Rolls

Let’s keep this on a roll. Bread tends to be off limits because it is carbs but with these low-carb bread rolls, you’ll be just as happy. Made to go with turkey and any side your heart desires these bread rolls will hit the spot. Keeping the light and fluffy feel, people will find it hard to see or taste the difference.

Crispy Bacon and Sage-Wrapped, Low-Carb Stuffing Balls

Everyone. Loves. Stuffing. Can we make it low-carb? Yes! This recipe was inspired by Chef Ryan’s own memories of home in the UK and has a nice little twist. Filled with protein and delicious Sola low-carb bread you’ll want to NOT take it to the party and just eat it all by yourself.

Keto Sautéed Green Beans with Almonds and Brown Butter

We have to include a vegetable entrée and what better dish and Thanksgiving theme than green beans! Filled with nutrients but still low-carb vegetable this recipe will leave you with a craving for more. Sautéed with butter, and roasted almonds give this dish a fulfilling flavor.

All the Food This Thanksgiving

With the holidays upon us, we can’t help but drool over the food that awaits. Just because its Thanksgiving doesn’t mean you can’t follow low-carb. It just means you’ll have to get a bit creative with some of your favorites!
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6 Simple Changes That Will De-Stress Your Life

number 6
Learning how to identify and how to deal with stress are important skills sets we should master. Stress will exhaust even the mentally strong, what matters is keeping your problems in perspective and making time to deal with any issues. Pushing them away will just make your life harder and your stress that much more prominent. Let us give you our tips on how to destress yourself from a hard day whether it be work-related, financial or personal.


This one might be overstated but it helps. If you’re having trouble sleeping, excess of jitters or just need time away from everything, exercise helps stimulate certain chemicals in your brain that will leave you happier and more relax. It’s all about letting your head focus on what’s at hand and to get rid of any excess nerves that you might have lurking. We love investing time in ourselves because the better headspace we’re in the better we can do to manage our stress.

Read a Book

If you already exercising or maybe it’s just not your thing, reading a book can help! The good thing about sitting down with a good book is that you won’t think about anything else but the story that’s in front of you. It allows the mind to have some time away from the troubles that are stressing you out. Relax and pour yourself a hot cup of tea with your favorite thriller. It’s all about balancing your needs and wants.


The reason meditation is recommended is because it helps you gain a new perspective on the situation and it relaxes the mind. Meditation helps with emptying your thoughts, better breathing and centering yourself. All of which are great techniques when stress becomes too much. Meditation is recommended during an anxiety-filled day or when you just need to regroup with yourself.


In a society where we are always glued to our phones, it’s hard not to be affected by what we constantly see in our notifications. One sure way of dealing with stress is picking a day and unplugging away from the world. Don’t touch your phone or the internet, put it away and focus on yourself. WE spend so much time worrying about others that we forget that love starts with us. Next time you feel the need to be on your phone remember: is it really that important? Or can you shut it off for a few hours.

Positive Affirmations

When we’re in the midst of stress our thoughts turn negative and we go downhill from there. Something helpful to do is five minutes of positive affirmations. It can be when you wake up to remind yourself why you’re great and deserve happiness in your life. Reiterate that you are worthy of happiness and that stress is just temporary. The day gets better if you start with a few positive words toward yourself.

Go outside

This might seem a bit obvious but sometimes we can get so caught at work or at home that we forget that there is an entire world out there! When was the last time you walked around your neighborhood just because? Stress thrives in isolation and monotonous actions. Changing things up a bit might be what you need to solve the issues currently at hand.

Learning Curve

No matter the age dealing with stress is a learning curve. We get so stuck in the stressful events that we forget to take a step back and breathe. With modern life being so hectic we hope that you can apply some of these tips to your ever day routine, but remember that you’re not alone. If you can’t seem to a handle of your stress, please contact your doctor. Self-love starts with investing in your health!
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How to Add Sola Products into Your Everyday Life

sola bread and sugar free jelly
Being healthy is hard especially when your favorite foods are loaded with non-nutritious sugar and processed carbohydrates. When you’re transitioning from a high carb diet to low carb, Sola® is here to help. We have your favorites but with drastically reduced sugar and carbs. You’re probably wondering “well, how do I incorporate them into my diet?”. It’s simple, make the simple swap to Sola.


The average American diet is filled with carbohydrates and sugar. Did you know that traditional vanilla almond granola has around 22 total carbs? Meanwhile, our Sola granola only has 8 total carbs and 3 net carbs, and uses our patent-pending Sola sweetener blend. That’s why Sola granola and Sola Greek yogurt are best when they’re paired together for their low-glycemic impact.  The sweetness and tartness of the Greek yogurt give the granola mix of your choice the best morning pick me up. Yummy! You’ll forget you’re in a low carb diet with this delicious treat. Another tip is using our Sola sweetener packets for your everyday coffee! Like traditional coffee packets that have the sweetness of two teaspoons of sugar, our packets are meant to be used specifically for sweetening your favorite beverages.


Who doesn’t love sandwiches? We do! But bread is loaded in refined carbohydrates and the low-carb alternatives don’t live up to the taste of regular bread. Well, that was until we created Sola bread. It has the same taste, texture, and smell of real bread with only 4 or less net carbs per slice! Wow. We can now eat our favorite sandwiches without going over our daily net carbohydrate intake.


For those times where you need a quick snack or on the go our Sola nut bars are a delicious mix to any snacking adventure. Full of protein, gluten-free and with 6 or less net carbs this little nut bar packs a punch. A delicious treat when you’re craving something sweet.


Looking for that after dinner sweet treat? A decadent dessert awaits with our Sola ice cream. With eight flavors to choose from you’ll find it hard to decide on only one flavor. Six of our eight flavors include gluten-free options: Chocolate Peanut Butter, Mint Chocolate Chip, French Vanilla Bean, Strawberry Vanilla Bean, Butter Pecan & Salted Caramel, and Salted Caramel. Our ice cream only has 6 or less net carbs, no artificial flavors, colors or preservatives, and 60% less sugar than traditional ice cream!

Satisfying Your Cravings

As you can see Sola can fit any part of your life. It’s just about practicing moderation and substituting some of your favorites with Sola. We aspire to be there with you when you’re deep into your low carb lifestyle or are just beginning. Remember, healthiness starts with you.
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6 Tips on How to Stay Healthy at Work

6 tips
We devote ourselves to our jobs, and as fulfilling as it is to some, we need to remember to take care of ourselves. Investing time into incorporating healthy tips throughout your workday can be life-changing. We all should be aware of our physical and mental health while at work and actively doing check-ins with our doctor. Here are six things you can incorporate into your work life that will make life a bit easier and healthier!

Don’t Eat at Your Desk

If there is anything that leaves room for mindless consumption, it’s eating at your desk. From snacks to lunch, sitting for 40 hours isn’t good for your physical or mental health. We all need to detox ourselves from our everyday work and walk outside (or anywhere) for some fresh air. It seems that we have trained ourselves always to be “on” even though it’s not good for us. Remember that eating with your co-workers or friends will take your mind off pressing matters and give you the ability to “reset” your critical thinking skills. Sometimes all you need is some time away from your desk.

Take Breaks

Talking about not eating at your desk, we also recommend that you take frequent breaks! Again, you’re spending 40 hours at your desk every week that’s a lot of time. Make sure that you have a few minutes just to walk around or maybe make yourself a cup of tea. The more you stay refreshed and unstressed, the more likely you’re to create quality work. The idea is to take a break and rejuvenate your productivity!

Keep your workstation clean

Sometimes our workstation reflects our state of mind. When we’re stressed, we tend to let many things slip through the cracks. The number one thing we forget to do… cleaning our desks. Take some time out of your week and just clean your desk. Whether it be decluttering papers you don’t need anymore or taking some sanitizer wipes to disinfect it from a bad day. It helps to clean your day away for a bright new tomorrow.

Manage Stress

A big factor in any work environment is learning to deal with stress which is a hard to thing do. Our tip, make a to-do list by priorities. If you don’t know what’s a priority for the day or week, we recommend asking your immediate supervisor or boss. This will allow you to be more productive and manage your time on tasks that are required immediately, next week or eventually. You’ll have a concise work schedule, and you won’t feel the need that you need to do everything at once. Pacing your work is a sure way to de-stress!

Know When to Ask For Help

Some people will find this one hard to do, but it’s important for healthy living: asking for help. We put this as a tip because sometimes people feel they’re unable to reach out of fear or pride. No matter what’s holding you back sometimes, we have to ask for help with a simple task or a big project. It’s better for everyone involved if you ask early on, it will not only allow you to have less stress, but it will also show people that you’re responsible enough to know when to ask for help. It’s not a weakness but a sign of maturity. Asking for help is an important aspect of work and your regular life. It’s all about balancing your needs and knowing how much you can handle.

Plan Out Your Meals in Advance

Food is a dangerous minefield at work from snacks to impromptu eating out lunches. We highly suggest that you plan your meals. When you meal prep your healthy lunch on a Sunday evening, it helps you down the line. You’re not going to reach for the carbohydrate-dense foods at the restaurant or the snack bar. A healthy alternative is now in your refrigerator to take to work! Leaving some snacks items that you know are good for you like our Sola nut bars or Sola granola for those times you have a craving also help! Plan your meals, make them in batches, and keep healthy snacks around your desks. What you eat sets the mood for the rest of the day. Make sure you’re putting good food inside your body!

Take Away

How to be healthy is hard when you’re juggling work, life in general and all the other things. At the end of the day, it’s all about investing time in yourself. Check in with yourself every few weeks and try to pinpoint any pain points at work. What’s working? What’s not? Being healthy is a lifelong journey so make the best of it!
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How Sola® Products Fit into Your Business

Sola products
Are you looking for healthy alternatives to the carb-loaded snacks in the office? Or maybe find an up and coming brand that will be a hit with your employees and clientele? Sola® might just be what you’re looking for. While the other snacks are packed with processed carbohydrates that add little to no nutritional value, we pride ourselves with making a delicious product line that significantly reduces that carb and sugar intake. Sola causes a minimal-to-no glycemic spike, and we’re committed to keeping the taste that everyone loves while lowering the macros. Bread under four net carbs, gluten-free granola, low on sugar ice cream and yogurt, protein-packed nut bars and low glycemic sweetener. We are expanding into different areas of the food aisle with possible new additions.

Healthier Sweetener Alternative

sola ice cream truck People have become more aware of the dangers of refined sugars, processed carbohydrates, and artificial sweeteners. They have started to look for alternatives that have not just natural ingredients and don’t cause glycemic spikes but also taste great. Our Sola sweetener blend is comprised of sweeteners that can be found in nature such as erythritol, tagatose, monk fruit, and stevia leaf. Using our unique patent-pending sweetening blend made of a combination of low glycemic sweeteners, we have developed a variety of delicious chef-crafted food without all the carbohydrates. Even our highest net carb product is Sola yogurt coming in at only seven net carbs. Very small amounts of Maltitol is included in the blend, but it is only used to allow the tagatose to brown just like traditional sugar.

Eye-catching Packaging

sola packaging Red, bold and decisive, our packing is meant to catch the eye and incite a reaction. Sola products will stand out in any food aisle no matter the category. This Instagram-friendly food is made for the social media foodie photographer. Whether it’s a friendly picture or an ‘OMG, I love this’ post Sola products are meant for the everyday consumer.

For the Low-Carb Conscious

sola greek yogurt Low-carb is catching all over, and consumers are looking for alternatives of their favorite carb-loaded foods. Whether it be delicious low-carb granola or a low-carb bread, consumers are now really looking at the carb content of their favorite foods. We offer a wide range of low-carb products that will resonate with the modern health-conscious consumer. We have shed the net carbs but kept the taste!

It’s Sola Sweet

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The Glycemic Index and Why People Talk About It

all about the glycemic index

The glycemic index is a word we have all seen thrown around when discussing low-carb diets. We have all been down the rabbit hole researching what foods have low GI and high GI. This is a standard that we have been told but what is GI?

How Do You Get the Glycemic Index?

The glycemic index was a concept developed by Dr. David J. Jenkins in the early 80’s which was meant to be used as a guideline for food choices for people with diabetes. The concept is used to measure how quickly a type of food causes blood sugar levels to rise. GI ranks food on a scale of 0 to 100 based on 50 grams of carbohydrates minus the fiber when measuring the effect on patient’s blood glucose levels over the next two hours.

Low GI: 1 to 55

Medium GI: 56 – 69

High GI: 70 and higher

What’s the Controversy?

The glycemic index doesn’t consider that people won’t eat 50 grams per serving of certain foods. For example, watermelon has a GI of 72, but you need to eat 50 g which is way more than one serving. This brings up another term Glycemic Load which takes into consideration the number of carbohydrates in a regular serving size. Where GI doesn’t tell you anything about the nutritional information about the food, GL explains the effect of a certain type of food but adds in the serving size.

Glycemic Load = (available carbohydrates (g) * Glycemic Index) / 100

The GL for watermelon is 4 – not bad. The GL is supposed to supplement the GI with more accurate information by including the actual serving sizes and how that specific serving will affect your blood sugar.

Why Does it Matter?

Of course, this isn’t the ONLY thing you should be looking at when switching to a low-carb diet. Calories are important too (concentrating on the quality of calories you’re intaking). The takeaway is that GI does provide an indicator as to how sugar can affect your day to day life, but referencing GL makes us more conscious of what we put into our body based on your personal eating habits. Regardless of whether you’re diabetic or not, glycemic index and glycemic load assists in understanding how foods will affect blood sugar.

Higher intake of low GI foods have shown to improve insulin resistance and glucose levels for people with type 2 diabetes.

Take Away

As more sugar and carbohydrate-filled foods take over our grocery, we must be diligent in our awareness of what we’re putting down on our dinner plate. It’s true; we don’t need to know exactly the GI every food we consume, but GI acts a tool that can be used to reduce your sugar intake. Usually, low GI foods already include foods that should be part of a daily diet with nutritionals that can fit any lifestyle you’re adopting.

Low GI Foods

Cauliflower 15
Strawberry 40
Broccoli 10
Plums 24

High GI Foods

Pretzels 83
Rice Cakes 87
Scones 92
Cornflakes 80

As always, make sure to talk to your doctor when you’re making any dietary changes.


Glycemic index diet: What’s behind the claims. The Mayo Clinic. August 1, 2017

Academy of Nutrition and Dietetics. Nutrition Care Manual. Glycemic index. Accessed  January 16, 2018.

Eleazu, C. O. (2016). The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions. African Health Sciences, 16(2), 468–479.

What About Glycemic Load?. Glycemic Index Foundation.

High, Medium and Low GI Foods. The GI Diet Guide.

Glycemic Index and Diabetes. American Diabetes Association. May 14, 2014

Glycemic index of foods: a physiological basis for carbohydrate exchange. Jenkins DJ, Wolever TM, Taylor RH, et al. March 1981.