Move More Game Day Challenge

October 7, 2022October 12, 2022 by Amber Benner, MS, RDN, LDN

It’s game day, everyone is gathered around the TV and it’s time for kickoff. The “normal” social cues may
tell us it is time for pizza and beer, but what if you had a fun way to get the competition moving instead?
Start a new family-friendly tradition with the Move More Game Day Challenge! Challenge your family
and friends for each of our favorite (and not-so-favorite) plays to get moving.

Download the Game Day Challenge!

How to Age Well and Fight Inflammation

October 3, 2022October 3, 2022 by Kelly Nordby, RD, LDN

We have been hearing more and more about inflammation. It increases as we age but the good news is that we can do something about it. What is it, why does it matter and how do we prevent or reduce it?

What is it? There are two types of inflammation – acute and chronic. Acute inflammation is what happens after an injury, such as a cut and is a temporary way for the body to heal itself. We are more concerned with chronic inflammation, which is when the body sends inflammatory cells and substances even when there is not an infection or injury.

Why does it matter? Chronic inflammation is the cause of over half of worldwide deaths and is linked to the following diseases including: cancer, cardiovascular disease, dementia, stroke and diabetes.

How do we prevent or reduce it? The good news is that there are many already healthy lifestyle changes that we can make to prevent or reduce chronic inflammation.

Achieve and maintain a healthy weight.
Avoid smoking or quit if you currently smoke.
Get 7-9 hours of high quality sleep per night.
Exercise most days of the week in order to achieve 150 minutes/week of moderate-intensity activity, such as brisk walking.
Limit alcohol intake to no more than 2 ounces per day.
Manage stress by engaging in relaxation activities such as meditation, yoga or mindful breathing exercises.
Follow the Mediterranean Eating Pattern by eating fatty fish such as salmon, fruits and vegetables and olive oil.
Limit intake of fried foods, highly processed meats such as bacon, sausage and most deli meat, and refined carbohydrates with high amounts of added sugar such as doughnuts, white bread and white pasta.

References:

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Join the Annual Holiday Challenge!

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“After the full year program, I had lost 65 pounds on dietary changes alone.”

September 23, 2022September 23, 2022 by Casey Collins

“With the COVID-19 risks reported to be higher for the obese, and the need to reduce my BMI before a future knee replacement, my WHY to sign up for ESMMPD was clear.

I have struggled with weight for my entire life, and being told “you are big-boned” and “you are tall and carry it well” were rationalizations. I joined ESMMPD in early 2020 and took accountability for the foods I ate with a food tracker. My supportive and positive coach kept me motivated throughout the entire experience. Soon my pants were looser then falling off, and the number on the scale went down. In virtual meetings, I watched my face get slimmer, and my blouses get too big.

After the full year program, I had lost 65 pounds on dietary changes alone. I am still working on reaching physical activity goals, yet I am inspired to do so as my knees don’t hurt since the weight loss (they are still the ones I was born with).

The best part is that my weight is still off a year later, I can wear clothes that have been in my closet for too long until I hoped that I could wear them.

Thank you all for this great program!”

– Jayne, a successful Eat Smart, Move More, Prevent Diabetes participant

Join the Annual Holiday Challenge!

September 23, 2022July 26, 2024 by Casey Collins

What is the Holiday Challenge?

Many Americans gain between 1 and 5 pounds each holiday season. While it may not sound like much, most people never manage to lose these extra pounds. Rather than focusing on trying to lose weight, this FREE seven-week program provides you with strategies and resources to help maintain your weight throughout the holiday season. Participants receive weekly newsletters and daily tips that contain practical strategies, recipes and other information to help them successfully navigate the holiday season. The 2022 Holiday Challenge runs from November 14th through December 31st and registration does not close throughout the program.

Last year, over 47,600 people from all 50 States, all 100 North Carolina counties and 28 additional countries participated in the 2021 Holiday Challenge. To see how your state participated, and for the rest of the 2021 Holiday Challenge outcomes, view the 2021 Final Report.

Read the Holiday Challenge newsletter and daily tips each week for tips and strategies to help you eat smart, move more and maintain your weight. Incorporate the Daily Tips into your everyday routine and test the healthy recipes. You can participate as little or as much as you want. After over a decade of providing the Holiday Challenge, we have found that the more someone participates, the better their outcomes will be!

Receive Weekly Newsletters, Weekly Challenges, and Daily Tips directly to your inbox!

Survive a holiday party
Manage holiday stress
Fit physical activity into your day
Plus healthy recipes!
Additional support on Facebook, Pinterest, Instagram, and Twitter

You are invited to join the 16^th annual Holiday Challenge!

Promote the Holiday Challenge to your Community

Visit our Holiday Challenge Tools page to find free resources to promote the Holiday Challenge to your worksite or community. The strategies provided are suggestions are from worksites that have previously promoted the program to their employees. These resources are intended to be a guide. We encourage you to get creative and customize them as you see fit.

Participant Testimonial

“The Holiday Challenge was great fun! I was already running and eating well but
the Challenge held me accountable to do more! I was able to share in the
Facebook Group daily with others around the US. I know that I inspired others. I
was also inspired by others. I’ve gained many new friends without having to
know them! I’m truly grateful to have been a part of this great Challenge.“

– Rich, 2021 Holiday Challenge Participant

The Holiday Challenge provides general resources for healthy eating and physical activity. It does not provide an exercise or nutrition plan designed for each participant and may not be appropriate for everyone. Participants should consult with their healthcare provider before beginning a new exercise or nutrition plan. If you would like a more in-depth program with personalized support, consider our other programs Eat Smart, Move More, Weigh Less and Eat Smart, Move More, Prevent Diabetes, partnership programs between NC State University and the NCDHHS Division of Public Health.

For questions or additional information, please email holidaychallenge@esmmweighless.com

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Curried Cauliflower and Chickpea Tacos

September 9, 2022September 9, 2022 by Carolyn Dunn, PhD, RD, LDN

This versatile recipe brings together simple ingredients to produce a flavorful combination. Sweet potato, cauliflower, and bell pepper can be exchanged for other vegetables, such as carrots, russet potatoes, eggplant, or squash. The recipe calls for corn tortillas, but you could use flour tortillas, naan bread, or substitute with rice. Add optional toppings to increase the flavor of your tacos.

Serves: 4-5
Serving size: 2 tacos, 1/2 cup filling each
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes

Ingredients

1/4 cup olive or canola oil
1 Tablespoon curry powder
1/2 teaspoon ground cayenne pepper
1 teaspoon salt
1 teaspoon pepper
1 large sweet potato, cut into 1/4-inch cubes
1 cauliflower head, cut into florets
1 red bell pepper, cut into 1/2-inch pieces
1, 16-ounce can chickpeas, drained and rinsed
8 –10 corn tortillas
Optional toppings: lime wedges, cilantro, plain Greek yogurt, salsa, jalapeno peppers, shredded cheddar cheese

Directions

Oven

Preheat the oven to 400°F.
In a small bowl, mix together olive oil, curry powder, cayenne powder, salt, and pepper.
Place sweet potato, cauliflower, bell pepper, and chickpeas onto a baking sheet. Drizzle with olive oil mixture and toss to coat.
Roast for 30 – 35 minutes, or until potatoes are fork-tender and cooked through.
Serve 1/2 cup of filling in each corn tortilla. Add toppings (optional).

Stove

In a small bowl, mix together olive oil, curry powder, cayenne powder, salt, and pepper.
Heat a medium-sized skillet over medium-high heat.
Place prepared sweet potato, cauliflower, bell peppers, and chickpeas into the skillet. Pour olive oil mixture and toss to coat.
Continue to stir the mixture every few minutes. Cook until sweet potatoes are fork-tender and cooked through.
Serve 1/2 cup of filling in each corn tortilla. Add toppings (optional).

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Finding Joyful Movement Through Barre3

August 29, 2022August 31, 2022 by Casey Collins

In late 2019, a colleague introduced me to the Barre form of physical exercise. I was skeptical that this type of exercise class would be a good fit for me because of its incorporation of movements derived from ballet. Then in early 2020, a friend asked me to join her for a class at a local studio. That first class I attended was quite hard and my colleagues can attest to how sore I was the next day but I found that I really enjoyed it. I started going to a few classes a month and then…March 2020 happened.

By that time, I had built up some momentum for exercising regularly other than my daily dog walking. I didn’t want my momentum to go away even though the local studio was closed so I searched for online Barre options and found the Barre3 online subscription. I initially joined through a free trial and then decided to keep subscribing after the trial. At the time it was $29/month–after about 6 months I used a semi-annual promotion to reduce the cost to $9/month. This works for me and my budget. I do not have a gym membership on top of this because I prefer to get outside for other forms of exercise like hiking, running, or walking. For comparison, the local studio classes were $12 per class.

What makes Barre3 different?

Barre3 is a combination of yoga, pilates, and ballet but it also combines mindfulness with movement. In my opinion, the mindfulness component is a complete game-changer. So much of the “exercise” or “fitness” industry is focused on physical aesthetics and exercise as a grueling process you need to endure. The Barre3 instructors encourage movement as a celebration of the body and that it is okay to take a break or not nail a posture right away. The important thing is to listen to your body.

Images shows how the drop-down Filter options on the Barre3 online platform appear.

July 2022 calendar with fun icons on each day of the month that an exercise class was completed.

My favorite part of the online subscription is the 10 or 15-minute class options–an exercise snack. It is so much easier for me to mentally commit to the 10-15 minute workouts than the 30 or 60-minute options. You can filter the class options by class length, instructors, props, and adjustments, which really helps to find the right class options for your specific needs.

Most of the classes have two instructors and the one in the back demonstrates modifications. The instructors tell you to listen to your body and that modifications don’t mean you aren’t working as hard. Since the subscription is online, I can even do the workouts from my phone or laptop at work or if I am traveling.

Barre3 has helped me reframe how I view physical activity and now I look forward to moving my body rather than it being a chore. Try a free Barre3 workout today and see for yourself!

What type of physical activity brings you joy? It is so important to find joyful movement because it is much more likely to become a consistent behavior.

*This is not a sponsored or endorsed review of Barre3. All opinions expressed are my own.

Turkey Skillet Recipe

August 24, 2022August 24, 2022 by Casey Collins

This recipe was inspired by a Home Chef meal my brother gifted me in exchange for dog sitting. It was so simple to make and delicious, that I knew I had to recreate this recipe. This meal comes together quickly in one pot if you have cooked grains like brown rice or quinoa already on hand. It is a great recipe for meal-prepped lunches or as a quick weeknight meal!

When re-developing this recipe I realized a few tweaks needed to be made. Part of the appeal of meal kit services is the pre-portioned ingredients but these don’t always translate to commonly sold sizes at the grocery store. I have suggested using a whole pound of turkey and the entire 10-ounce can of enchilada sauce. Using the whole 10 ounces of enchilada sauce increases the sodium per serving more than we would typically recommend but it reduces food waste and increases the convenience factor. Because there is a whole pound of turkey you still may need to add salt to the final dish depending on your preferences. This recipe won’t bust your daily sodium budget but it means you should be mindful of the sodium in the other foods that you consume throughout the day. The original recipe did not include whole grains but I have added them to round out this meal nutritionally.

Ingredients

2 teaspoons of olive oil
1 red, green, OR yellow bell pepper (depending on your preference or what is on sale)
1 large zucchini
1 Roma tomato
1 pound of 93% lean ground turkey
2 tablespoons Taco Seasoning
10 fluid ounces of red enchilada sauce
2 cups cooked quinoa (or your preferred whole grain)
4 tablespoons of shredded cheese

Directions

If your quinoa is not already cooked, prepare the quinoa according to the package instructions.
Dice the bell pepper, zucchini, and Roma tomato.
Heat up a large skillet over medium-high heat and add 2 teaspoons of olive oil.
Add the bell pepper, ground turkey, and taco seasoning to the hot skillet. Stir occasionally until the turkey is mostly browned, this should take about 4-6 minutes.
Add the zucchini and occasionally stir until the zucchini is tender but still crisp and no pink remains on the turkey. The turkey should reach a minimum internal temperature of 165 degrees.
Stir in the enchilada sauce and combine until heated through about 1-2 minutes.
Plate the dishes by dividing the 2 cups of cooked quinoa and the turkey mixture into quarters.
Add the diced Roma tomato, a tablespoon of shredded cheese on top, and salt to taste.

*Nutrition information does not include any salt that you may add to the final dish

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Get a Library Card!

August 1, 2022August 1, 2022 by Casey Collins

My close friends and colleagues are probably tired of me plugging public libraries or library resources whenever I get a chance but libraries are wonderful and needed community hubs! I blame it on the fact that my mom worked as a librarian intermittently over the years and currently, my dad serves on the library board in my hometown. My current local library is in Chapel Hill, NC, and let me tell you it is a real winner of a library. There are nature trails surrounding the building so I frequently will pick up my books and then take my dog on a walk. I call that a win-win.

Public libraries are one of the last places in America where you can simply exist without having to buy anything. The services that public libraries provide not only encompass the distribution of knowledge but they provide access to resources and programs that fill a void in many rural and urban communities. Oftentimes, rural libraries provide the main source of reliable internet access for many residents. Librarians have gradually taken on functions well beyond lending out books–they help local people figure out the complexities of life. You are probably thinking “okay we get it, you love libraries.” I hear you so I will get to the point of my library plug.

Why am I recommending that you should get a library card? Well, recreational reading is a simple and cost-effective tool that can help improve mental health. When it comes to stress-relieving strategies cracking a book open may not seem like an intuitive choice, but research shows that recreational reading can reduce stress levels by 68 percent. Reading fully engages the mind and imagination which acts as a meditative activity that can reduce stress and enhance relaxation. So go ahead and get lost in a good book!

To get a library card, typically you need a photo ID and proof of address. If you have concerns about the necessary documents talk to your local library because a lot of times there are workarounds for getting a card. Once you have your library card, you can begin checking out books right away. You might also be surprised by what resources besides books you are able to borrow like cameras, mobile hotspots, and lots of kid-friendly activities. Another added bonus is that many library systems have gotten rid of late fees. I’m certainly not condoning hoarding library items because this could get your account suspended but it is nice to not have to worry about late fees when you forget a due date.

A perk I really enjoy is that you can also use your library card to access digital books and audiobooks! The most common app that I have seen used is called, Libby. There used to be an app called OverDrive but most libraries have transitioned to Libby. You can download the app from your device’s app store and then use your library card information to access the digital library affiliated with your library system.

Visit your public library this week!

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Summer Yogurt Parfait

July 28, 2022July 25, 2022 by Surabhi Aggarwal, RD, LDN

This summer yogurt parfait is inspired by the photo on a box of The Original Grape-Nuts cereal! This cereal has 0 grams of added sugar and is made with just 3 ingredients, one of them being whole wheat flour. Combined with Greek yogurt and layers of summer berries, this parfait is super easy to make and perfect for hot summer days.

My favorite yogurt options to make this parfait are the Less-Sugar Chobani (Madagascar Vanilla & Cinnamon) yogurt OR the Icelandic Provisions Skyr (Vanilla) yogurt. Both these are thick, creamy options and provide 13-15 grams of protein per serving with only 5-6 grams of added sugar.

To layer this parfait, you will need ¼ cup Grape-Nuts cereal, ¾ cup Greek yogurt of your choice, ½ cup blueberries, and ¼ cup (8-10) raspberries. Layer the yogurt, cereal, and one fruit, and then repeat with the rest. The recipe is versatile as you can substitute other fruits of your choice such as strawberries, mango, banana, peach, etc. You can also use any Greek yogurt of your liking, but make sure to check the Nutrition Facts label for added sugars as some yogurts can easily have more than 10 grams per serving.

I usually buy a 32 oz tub of the Less-Sugar Chobani (Madagascar Vanilla & Cinnamon) yogurt and assemble a few of these parfaits to have them ready in the refrigerator for a snack or for lunch. One thing to note, when making these ahead of time, is that the cereal will become soft which I do not mind. However, if you prefer it to be crunchy then assemble it right before eating which will only take a few minutes.

Nutrition Information

Calories – 280
Protein – 18 grams
Fat – 3.5 grams
Carbohydrates – 48 grams
Added Sugars – 5 grams

*The nutrition analysis below is based upon the Chobani yogurt listed above.

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” This class allowed me to reflect a lot on … my relationship with food and exercise… “

July 28, 2022July 28, 2022 by Jerrel Bushel

Below is a testimonial from an Eat Smart, Move More, Prevent Diabetes participant:

“I tend to care for everyone else but myself! This caused me to not be conscious enough of how I ate, exercised, and just in general, self-cared for ME! This class allowed me to reflect a lot on my own self-care and my relationship with food and exercise and how these needed to be a big part of my day and my life. This class was inspiring and Steph was awesome in giving us the support and the encouragement to understand that perfection is not the answer but just the trying and the understanding of how I deserve this. Thanks for all the wonderful ideas and things that will help me self-care!”

– Chris, a successful Eat Smart, Move More, Prevent Diabetes participant