Blog

Eat Smart

Has anyone else noticed all the tasty grain and vegetable bowl restaurants popping up everywhere? After stopping into two different shops I noticed they have a few things in common: tasty grain/vegetable bowls, and really high prices! The concept is very simple and easy to recreate at home for a much lower price. Grain Bowl Blueprint: Add about 1/3 cup of whole grains to the bottom of your grain bowl. Try quinoa or brown rice, or skip the grains completely… Continue reading »

“A pantry is like a quiver of arrows, at your back and at the ready.” Abra Berens in her cookbook, Ruffage Pantry staples are more important than ever. For the past several months, I have only been going to the grocery store once a week, which has made me more mindful when planning my weekly shopping trip. Actually, our Meal Planning 101: An Easy Step-by-Step Guide blog has been especially helpful during this time. I like to put some of my… Continue reading »

May is International Mediterranean Diet Month (or #MedMonth) which highlights the Mediterranean-style eating pattern. The Mediterranean Diet focuses on fruits, vegetables, legumes, whole grains, and lean meats. It’s not only backed by research, but it is also delicious and satisfying which makes it a popular eating pattern for many. There are several Med-inspired recipes on our website as well as our sister website MEDinsteadofmeds.com, but if you want to “dip your toes” in the pool of the Mediterranean diet, the… Continue reading »

Move More

There is a silver lining to our new normal!  As we are all staying safe at home these days with less commitments and social engagements, we have more time to be active!  We also have more time to be focused or re-focus on the things that are really important to us like taking care of our health by getting physical activity and practicing mindfulness.  There are a variety of ways to be active at home, from simple strength training exercises to online workout… Continue reading »

During the winter months I tend to lose interest in going to the gym. I don’t want to de-ice my windshield at 5am for an early morning workout and in the evenings I’m either busy with other activities or I just want to be home and out of traffic. This is always the perfect time for me to pick up at-home workouts. Just because the weather outside is frightful does not mean you can’t be active. Every week I think… Continue reading »

I get a daily newsletter from the New York Times and shortly after January 1st I saw a section about strength training. I think their article is really nice because it has pictures and videos of how to do the exercises as well as modifications and challenges. I also really like their recommendations because this is the type of exercise routine that can be completed in the comfort of your home. No gym membership required. [If you can’t access the New York… Continue reading »

Prevent Diabetes

Our program coordinator, Kelly, talked with For Your Health and Well Being on WSGE 91.7 radio. We invite you to listen to the interview to learn more about prediabetes and how our program can help support you and your health goals! Did you know that 1 in 3 US adults has prediabetes and most of them do not know it? Having prediabetes means your blood glucose (sugar) level is higher than normal, but no high enough to be diagnosed with… Continue reading »

Below is a testimonial from current Eat Smart, Move More, Prevent Diabetes participant, Elizabeth: My Eat Smart, Move More, Prevent Diabetes class ended in January. I only lost a pound or two during the program, but I always felt it was a success because I was eating better and exercising more.    Imagine my surprise a few weeks into the pandemic when I saw that I had lost six pounds. The pandemic has led to increased stress but I also believe the weight… Continue reading »

Below is a testimonial from current Eat Smart, Move More, Prevent Diabetes participant, Nicole: “I can’t believe this is almost over, but it has been huge for me. I can’t say that enough. I got excited when we got the new magazines, with every class and every prize.  Over the past several years I have lost and gained through “quick fixes” to the point where I was not only at my heaviest, but I was at the point where I felt… Continue reading »

Live Mindfully

Social distancing doesn’t mean you have to disconnect from your social support systems. It has, however, challenged us to become more creative in our communications with friends and loved ones. Feeling the distance can be difficult at times, but there are plenty of ways to help the distance feel shorter, and social support systems feel stronger during times of social distancing. Shorten the distance by hosting a virtual cooking party with friends/family. Scheduling a virtual meeting with friends/family is a… Continue reading »

This is the final blog in a three-part series. My last two blogs focused on nutrition and self-care, check them out if you’re interested. “I can’t stop eating….I’m always eating.“ I am continuing to unpack the common situation of always eating. To do this, we have to look at the interplay between nutrition, self-care, and coping with emotions. Today I will look at my favorite topic which is coping with emotions without using food. Eating has an emotional component. Much… Continue reading »

We are continuing to evaluate a common situation that individuals encounter. My last blog focused on nutrition, check it out if you’re interested. “I can’t stop eating….I’m always eating.“ To really unpack this, we have to look at the interplay between nutrition, self-care and coping with emotions. Today let’s do a self-care check-in. Self-care impacts your ability to read and respond to your body’s signals of hunger and fullness. Nourishing your body is a form of self-care but other self-care… Continue reading »

Employee Wellness

By now, many of us have transitioned to working from home. This is a new experience for a lot of people and it can take some adjusting to find your work groove. When working from home, it’s easy for you to become your own worst enemy. Personally, I get the urge to procrastinate work work with house work. I have compiled a list of strategies to help you find your #WFH stride.   5 Tips to Work From Home: 1. Choose… Continue reading »

I love learning about useful life hacks, and here’s a simple one that has helped me to de-stress and live more mindfully at work.  It’s a little strategy called Pomodoro and it has changed the way I tackle my endless To-Do list – for my health.  If you spend most of your work life at a desk, and in front of a computer, it can be challenging to find moments to move more, to stretch, or to rest your eyes throughout the… Continue reading »

Perhaps you have attended a meeting or gathering that had food and drinks available, but the options were not the most nutritious. Most people consume a diet that is high in saturated fat and sugar, but low in fruits, vegetables and whole grains. Having healthier foods and drinks at all food-related events is possible and we can all promote good health by being intentional about what we serve. Simple ideas can go a long way to promote healthy eating at… Continue reading »