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What I’ve Learned from (Finally) Committing to my Yoga Practice

by Erin McCallum

Yoga is for every BODY.

I’ve been doing yoga sporadically for about 12 years. While occasional drop-in classes and Yoga with Adriene YouTube videos provided momentary benefits, it wasn’t until I committed to the practice that I started reaping longer-term benefits. 

While I was in middle and high school, my mom was a registered yoga teacher and taught “yochilates” classes, which were a combination of yoga, Tai Chi, and Pilates. If I was in my off-season from volleyball, cross country, track and field, or dance, I would occasionally attend her class. Truth be told, I hated it. My mom was a great instructor, but I was used to fast, competitive movement, not movement that was slow and intentional. It felt boring to me. My mom would joke, “Just wait until you’re an adult and have more stress in your life, you’ll appreciate classes like this.”

It was little surprise to her when she would call me during my freshman year of college and I’d answer with, “I’m in my dorm basement doing a yoga video, call you later after my exam!” She had been right- I found yoga to be an effective way to relieve stress, even if I was just following along with a YouTube video. For the next many years, my yoga practice was random and mostly at home. There were times I would do yoga 2x a week and times I wouldn’t practice for 6 months or more.

It wasn’t until recently that I committed to the practice. After being diagnosed with a chronic illness and no longer being able to run at the capacity I used to, I wanted to find an exercise routine that challenged me and built strength without causing a major flare-up.  After doing a free trial month of Class Pass, which allows you to try out local fitness studios in your area, I found myself coming back to yoga as movement that felt good for me both physically and mentally.

I was ready to commit to improving my health and bought a membership at a local yoga studio. Paying for the membership monthly incentivizes the experience and gives me more motivation to go to classes. I’ve been going to 2-3 classes a week for about 5 months now, and here’s what I’ve learned:

Yoga is for every BODY-

My classes are filled with people of all ages, shapes, and sizes. Anyone- and yes, I really mean anyone- can do yoga. My instructors often remind us at the beginning of class that if all you can do that day is savasana (laying flat on back) that is still yoga- and you are allowed to do that! While some classes are more beginner-friendly than others, most yoga poses are modifiable, meaning you can adapt them to your body’s needs. I find it to be one of the more inclusive kinds of fitness classes.

Disconnect to connect–

Yoga is about the mind-body connection. Many sequences are designed to help you disconnect from your thoughts to connect to your body. This means becoming aware of what’s going on in your body and how you are feeling and moving. I always leave class with a greater awareness of my body and in turn, what I need to do to take care of it. This awareness often lends to me making better food choices for my body as well. Many people, including myself, also find a spiritual connection through yoga. Overall, it helps ground and connect me to myself and the world I exist in.

Move to the music-

These days, most yoga classes don’t contain just instrumental “zen” music. I’ve taken a Taylor Swift, a White Lotus, and a throwbacks themed class. Classes consist of all kinds of music, often upbeat, inspiring, and fun to move to. It always motivates me and helps me focus if class gets challenging, and I love hearing new songs to add to my playlists.

Seek progress, not perfection-

There are no benchmarks in yoga to reach to prove that you’ve “got it.” However, when you practice consistently, you can see the progress you make; whether it’s finding more flexibility, trying a new pose for the first time, or holding a balancing pose for longer than before. As time goes on, I feel myself becoming stronger and am proud of the progress I’ve made.

Committing to my yoga practice and making it a part of my weekly routine has taught me a lot about my body and mind and given me a renewed sense of confidence in both. If there’s something you enjoy doing that you’ve always said you should do “more” of… see what you can do to actually make it a part of your routine. You may be surprised by the difference commitment and consistency can make!

If you’re looking to get into yoga, Yoga with Adriene on YouTube is a great place to start!

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Easy Egg Bites

by Carolyn Dunn, PhD, RD, LDN

You may be familiar with egg bites that are offered at Starbucks or in the freezer section. They are super convenient and offer a grab and go high-protein option for breakfast or lunch. They can be, however, loaded with too much cheese and have a steep price tag. Even with escalating egg cost, you can make these at home for a fraction of the cost of buying them out and can control the ingredients to make them a lot healthier.

The addition of cottage cheese makes the egg bites fluffy and adds protein. Adding vegetables is a great way to get vegetables in your morning meal, something that is not always easy. One key to successful egg bites is the right recipe (see below) and the right pan. I have found that a silicone pan lightly sprayed with olive oil is the ticket. You can find a silicone pan for under $10 at most stores that have a kitchen equipment section or online. Make sure you don’t get the mini muffin size or the large muffin size. You want a pan that makes 12 regular size egg bites and is 2.75 inches in diameter. You can, of course, also use a regular muffin pan, just spray well with olive oil spray and be ready for the possibility of the egg bites sticking.

Egg Bites Recipe

Makes 12 2.75inch egg bites

Ingredients & Directions:

  • 7 eggs
  • 1 cup cottage cheese
  • Black pepper, to taste
  • Olive oil spray
  • Toppings/filling as you desire*

*You can use any fillings that you like. Make sure fillings are precooked as they will not cook very much in the oven. Chopped mushrooms, chopped onions, spinach, jalapeno peppers, all make great additions. Cook and drain them well so you don’t add too much liquid to the egg bites. Note: if you use fresh spinach, cook it well and squeeze out the liquid using a clean kitchen towel or paper towel. You can also top the egg bites with a bit of shredded cheese.

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Place the eggs, cottage cheese, and black pepper in a blender.
  3. Blend until smooth.
  4. Place silicone muffin pan on a cookie sheet or baking tray.
  5. Pour egg mixture evenly into a 12-muffin pan.
  6. Top with desired fillings.
  7. Bake for 20-25 minutes or until a toothpick inserted into the middle of the egg bites comes out clean.
  8. Cool for 5-10 minutes and remove from the pan.
  9. Store in an airtight container in the refrigerator.
  10. Reheat in the microwave for 45 seconds prior to serving.

Nutrient analysis is for egg bites made with 2 t each of cheddar cheese and cooked spinach.

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What I Learned About Salads from Sweetgreen

by Carolyn Dunn, PhD, RD, LDN

Sweetgreen is a fast causal restaurant that serves salads, bowl meals, and protein plates. They are a growing chain with a loyal following. I don’t usually eat out as I prefer cooking meals for my family. When traveling, however, it is an opportunity to try new restaurants hence my visit to Sweetgreen during a recent visit to New York City. We needed a quick lunch and Rockefeller Center had a Sweetgreen.

It had the usual suspects of different lettuces, choice of protein, vegetables, fruits, and nuts. The thing, to me, that set the salad apart was the addition of grain. You had a choice of white rice, mixed rice, or seasoned rice. I chose the mixed rice that included wild rice, brown rice, and what looked like red or black rice.

The addition of the whole grain to the salad made it much more appealing especially as an entrée. It mixed nicely with the dressing and gave a great texture to the salad. To see other ways to make your salads taste great, check out another blog on what we can learn from restaurants about making delicious salads at home. Here is a recipe to get you started that includes the grain farro (Kale, Arugula, and Farro Salad).

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In Need of Meal Planning Inspiration this Week?

by Christine Lavelle

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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Participating in ESMM kept me Accountable

by Christine Lavelle

“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.

How to Practice Box Breathing

by Erin McCallum

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:

  1. Breath in through your nose for 4 seconds.
  2. Hold that breath for 4 seconds.
  3. Breath our through your mouth for 4 seconds.
  4. Hold your breath again for 4 seconds.
  5. Repeat for at least 3 rounds.

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:

  1. https://www.heart.org/en/news/2023/07/07/its-not-just-inspiration-careful-breathing-can-help-your-health
  2. https://www.bannerhealth.com/healthcareblog/teach-me/the-life-changing-benefits-of-diaphragmatic-breathing

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Are Nuts and Seeds Healthy?

by Carolyn Dunn, PhD, RD, LDN

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.

  • Walnuts, chia seeds, and flax seeds are higher in omega 3 fat than other nuts and seeds.
  • Pstachio nuts have been shown to have a positive impact on the brain.
  • Almonds are higher in Vitamin E than other nuts.
  • Peanuts (which are technically a legume) are usually lower in cost than many other nuts but have many of the same health promoting qualities.

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:

Rosemary Chili Walnuts

Rosemary Chili Almonds

  1. Houston L, Probst YC, Singh MC, Neale EP. Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials. Advances in Nutrition. 2023;14(5):1029-1049.

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Nut Butter Buying Guide

by Carolyn Dunn, PhD, RD, LDN

Overwhelmed with the wide assortment of nut butters on the shelf at the grocery store? Follow this guide to simplify your choice.

  1. Read the label.
  2. Choose a product with minimal ingredients.
  3. Select a product with minimal added sugar and salt.

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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Junk Food Temptation

by Annalise Hafner

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.

Strategies to Say No to Junk Food in Any Food Environment

  • Don’t let yourself get too hungry. If you are hungry between meals try fresh fruit and a small piece of dark chocolate or carrots with hummus. 
  • Don’t drink your calories. You might be surprised by the calories in your total daily beverages if water isn’t your main drink of choice. Our bodies don’t recognize liquid calories the same as when we chew solid foods.
  • Find foods that don’t cause an intense internal struggle. This means identifying foods that you enjoy but won’t cause you internal stress for eating them. Or stick to the one bite rule of the treat that you are craving and enjoy it mindfully.
  • Address your stress. Stopping ourselves from doing things we want is taxing and when we are stressed, we are less likely to be able to resist a craving. 
  • Get enough sleep. If you aren’t getting the recommended amount of sleep, your appetite increases the next day and you are less likely to feel full.
  • Give yourself a break. Make good decisions, not necessarily perfect decisions, and know each day is a fresh start. 

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Have an Exercise Snack

by Annalise Hafner

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. 

Try exercise snacks for these reasons:

  • Boost energy – Movement gets our blood flowing which promotes energy production within the body.
  • Promote brain power – Taking a break from our work helps us refocus once we return.
  • Lower stress – Short exercise sessions release feel-good hormones, or endorphins, which naturally lower stress levels.
  • Flexibility – Busy schedule? Include exercise snacks throughout your day for times when a 30-minute workout isn’t doable.

Start adding exercise snacks to your routine today!

  1. Pham V. Sit up straight: Futureproof your body against chronic pain with 12 simple movements. Scribner; 2022.
  2. Wendy Suzuki: The brain-changing benefits of exercise | TED. Youtube.com Web site. https://www.youtube.com/watch?v=BHY0FxzoKZE. Updated 2018. Accessed 8-20-, 2022.

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