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In need of meal planning inspiration this week? Pam Outen was recently honored by NC State University for her 50+ year career as an Extension agent. Pam’s goal was to help people plan quick, easy, and nutritious meals. You can find Pam’s videos on her YouTube channel Pam’s Kitchen*. I hope this will fuel your inspiration for meal planning this week!
*Not all recipes on this YouTube channel follow the Mediterranean eating pattern.
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“I initially signed up to support my husband in the ESMM program, as he is pre-diabetic; however, I also wanted to lose some weight. As a nurse, I know what I need to do, but participating in ESMM kept me accountable. I have lost 10% of my body weight. My instructor was knowledgeable and a positive motivator. Thanks ESMM!”
–Janet, a successful Eat Smart, Move More, Prevent Diabetes Participant.
Taking a deep breath is a tried and true technique for resetting and reducing stress in any moment. However, did you know that deep breathing has benefits beyond stress reduction?
Deep breathing, or diaphragmatic breathing, is a form of breathing that uses the diaphragm (the space between the chest and abdomen) to draw air into the lungs. In short, it is simply breathing in slowly through the nose and then out through the mouth. Practicing deep breathing has been shown to reduce blood pressure, heart rate, muscle tension, and pain 1. It also brings more oxygen into your body, which can help increase energy and mental clarity 2.
There are many ways to practice deep breathing, but my favorite is the box breathing technique. It’s simple, and picturing my breath moving around the edges of the “box” while I breathe helps me to stay focused on the practice (see example image below).
How to practice box breathing:
There are many videos available on Youtube and mindfulness apps, such as Calm or Headspace, that can guide you through the practice. Box breathing is available to you anytime, anywhere. Try adding it to your daily routine to promote relaxation and other health benefits.
Sources:
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I have been in the nutrition business for over 40 years. This means that I participated in the low-fat crazy of the 90’s and early 200’s. High fat foods such as nuts and seeds were not go-to foods. Considering what we know now about fat in general and nuts and seeds in particular, we could not have been more wrong for taking these superfoods off the menu.
So, why are they now on the menu? First, the type of fat found in nuts and seeds is healthy unsaturated fat which has been shown to decrease the risk of heart disease, stroke, and some forms of cancer. Nuts have a fair amount of protein per
ounce that helps maintain lean body mass. Some have omega 3 fat which has been shown to have a protective effect for chronic illnesses including heart disease. They have a unique combination of healthy fat and antioxidants that decrease inflammation and protect your brain. The healthy fat in nuts and seeds helps keep you feeling full longer than other foods, which can help with weight maintenance. Nuts can help improve your mood thanks to their fiber content that helps balance your gut microbiome. If all of this was not enough, they are easy to carry for a quick on-the-go snack. Nuts and seeds are high in calories, so keep your serving size in check to about 1/4 cup (1 ounce) per day. Packaging nuts in small bags helps to keep you on track to get enough, but not too much, of this good thing.
The 3 most-asked questions I get about nuts and seeds:
Q: Should I eat raw OR roasted nuts and seeds?
A: There is not a lot of difference nutrition wise between raw or roasted nuts and seeds. Some folks are worried about the heat of roasting damaging some of the healthful components in nuts. All nuts (even raw nuts) are heat treated to kill pests, so they have already been exposed to some heat. Dry-roasting in a pan or in the oven to improve flavor will not have a big impact on their health promoting qualities. Do not, however, over roast; just give them a gentle toasting. You may wan tto try one of the recipes below for a roasted flavored nut. However, plain nuts are just fine too.
Q: What nut or seed is the healthiest?
A: All nuts and seeds are healthy choices. Each, however, does have unique qualities. Don’t get too hung up on this and just make sure to include a variety in your diet each day.
In fact, daily consumption of nuts (including peanuts) has shown to have a decrease in overall cardiovascular disease risk reduction.1
Q: Do nut butters count toward my daily nut consumption?
A: Yes, nut butters such as peanut butter or almond butter are great ways to increase your nut consumption. Learn more about nut butters in my blog, Nut Butter Buying Guide.
Check out these recipes:
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Overwhelmed with the wide assortment of nut butters on the shelf at the grocery store? Follow this guide to simplify your choice.
To stir or not to stir? You can buy nut butters that are just nuts and a little bit of salt. As these products do not contain an emulsifier such as palm oil to keep the components of the nut butter combined, you will need to stir them before each use to mix in any oil that has naturally separated over time. You can buy a nut butter with an emulsifier such as palm oil that will allow the nut butter to remain smooth and incorporated with no stirring needed. This small amount of palm oil may have minimal negative impact. Be sure, whether you choose to stir or not, to choose a nut butter with limited added sugar.
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These days, it feels like our shopping environments are constantly barraged with junk food. The majority of food and beverage checkout offerings are candy, gum, chips, and soda. Placement is a powerful retail marketing technique that can prompt impulse buys. Simply seeing a product can activate an urge to consume it. You do not have to eliminate sugar or say no to every treat. By making small changes and indulging occasionally rather than regularly, you can stay on track toward your goals.
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When we say snack, we usually mean food, but have you heard of an exercise snack? Exercise snacks are short sessions of physical activity that might be a convenient addition to your everyday routine. Movement of any kind can benefit our overall health. Mini exercise sessions or “exercise snacks” may help you reach your physical activity goals.
Americans tend to be very sedentary, especially those who work at desks. When you remain seated for prolonged periods, your spine adapts to those positions and does not move as well. This increases your risk of injury when engaging in other activities 1.
Our bodies and brains function better when we move regularly 2. Every 30 minutes to an hour, stand up and move for 2-4 minutes. Take a short walk around the office or building or stretch by your desk.
Start adding exercise snacks to your routine today!
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Stretches You Can Do in Your Office
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When you visit and stay with family, it may be harder to keep up with your nutrition routine. How can you make good decisions, not perfect decisions, during these events? Everyone’s family dynamic and accommodations are different, but we encourage you to think about ways to adapt your routine. Thinking of ideas and turning them into a game plan before your trip will increase your confidence and chance of sticking to your routine. Below are questions and tips to help you create an adjusted plan for nutrition success. All of these may not apply to you and that’s okay!
Your nutrition routine will be different when you visit family or friends. Plan for what you can and make good decisions given your unique situation.
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Just like eating nutritious foods and engaging in physical activity are good for us, having fun is another way to boost our health. Having fun can make us happier and may help lower feelings of stress. Think about times when you have felt carefree and fully engaged with an activity or group of people. Or think about the last time you had a deep belly laugh and how good you felt afterward. When you focus on fun, you are less attached to the outcome of a situation and are more focused on the present moment. Making time to have fun in our daily lives can significantly impact how we view the world.
This month, this summer, and the rest of this year, we challenge you to be intentional about having fun. Every day, engage in at least one fun activity. It does not have to be complex or elaborate. Maybe you take a break from work to sing along to your favorite song or tell jokes with co-workers before a meeting. Play with your pet, listen to a new podcast episode, cook a new recipe, or call a friend and laugh about a fun memory. The list could go on and on and will look different for everyone.
Keep it simple and do something that feels fun, freeing, and joyful to you!
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If you have been diagnosed with prediabetes or are at risk for developing type 2 diabetes, this program is for you. You CAN prevent type 2 diabetes. Eat Smart, Move More, Prevent Diabetes can help!
Prediabetes is when blood glucose (sugar) levels in your blood are higher than normal, but not high enough to be diagnosed with diabetes. Insulin helps your body to change sugars and starches into energy. Your blood glucose levels increase when your body isn’t making enough insulin or insulin isn’t working as effectively as it has in the past.
Eat Smart, Move More, Prevent Diabetes is an online CDC-recognized diabetes prevention program for those with prediabetes or at high risk of developing type 2 diabetes. Throughout the yearlong program, participants receive incentives for achieving attendance milestones. The program is delivered in a real-time, online format so you see and hear your instructor in a live session. The format of the class allows you to interact with your instructor and classmates. You’ll be able to work through challenges together as a group and celebrate each other’s successes.
Until September 2024, eligible North Carolinians (regardless of insurance coverage) can register for $30 and receive a full refund if they meet attendance and tracking milestones throughout the program. The program has specific eligibility criteria for participation.
Eligible NC residents can register HERE. Don’t delay, enroll today!
For questions or to request a recorded information session, email us at administrator@esmmpreventdiabetes.com
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