Blog – Page 12 of 64 – Eat Smart, Move More, Prevent Diabetes

5 Healthy and Delicious Side Dishes for the 4th of July

July 1, 2022July 25, 2022 by Kelly Nordby, RD, LDN

It is that time of year for backyard barbeques as we celebrate summer and the 4^th of July! Whether you are hosting or bringing a dish to a party, consider bringing healthy, but most importantly delicious side dishes to share with everyone. Here are five of my favorites:

Confetti Bean Salad – Enjoy this fresh and delicious salad that can be served with tortilla chips or as a solo act.
Quinoa Strawberry Salad – Relish this sweet and savory salad that is refreshing on a hot summer day.
Kale Chips – Swap out those potato chips for some crunchy, delicious kale chips (shhh….you don’t even have to tell anyone that it is kale).
White Bean Hummus – Pair with broccoli, cauliflower, carrots, sugar snap peas, peppers, cucumbers, or grape tomatoes. Use your imagination, as almost anything will go well dipped in this tasty hummus.
Banana Granita with Blueberries – Sweeten your celebration in patriotic colors (add strawberries for the red) with this creamy and delightful frozen dessert.

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6 Steps to Changing your Exercise Routine

June 27, 2022July 1, 2022 by Sarah Myer

Change is hard. Changing exercise routines can be difficult and often people stop exercising when their schedules or life circumstances change. Here are some steps that helped me transition from after-work runs to early morning workouts this summer.

Have a reason to change your routine

If you don’t have a reason, changing your routine is so much harder and it is less likely to work. Do you want to try something new? Did your schedule change? Did your life routine change and did you have to adjust your exercise routine? If the change is a forced change don’t dwell on the negative. Focus on what you can do so that you can keep exercise in your routine.

Build on Past Successes

Make a list of everything that helped you start your current routine. Make sure you are doing those things when you switch your routines. The things that made you successful with your current routine will help you successfully change to your new routine.

Set out your workout clothes and gear ahead of time

It both sets the intention for exercise as well as removes an excuse not to exercise.

Hydrate and Fuel throughout the Day

Your hydration levels and your nutrition for the day before you exercise can really help as you change your routines. You may find yourself getting hungrier at different times of the day or need more water or electrolytes than usual as you change your routine. Pay attention to your body and make sure you are hydrating and fueling well.

Try it Once

My first early run I treated as a test run. Just getting out the door at 5:15 am was a success. I didn’t care how far or fast I ran. I didn’t put pressure on myself to be perfect, to feel great about this, or to commit to doing this forever. I complained to myself most of that run. I finished my run. I took what I learned from that run and made changes so that the next run would be easier. I’m 5 weeks into this routine and I still give myself an out. Let’s just see how the next run goes. We don’t have to do this forever. We just need to do this one more time.

Find a Buddy

This can be someone you exercise with or someone you connect with later who keeps you accountable. Let someone know what you are doing and check in with them to know how it went. There are some amazing communities online for a lot of different types of exercise. I’d be happy to share what I know if you are looking for inspiration.

Cool Off With A Smoothie Party!

June 21, 2022July 25, 2022 by Casey Collins

Today is National Smoothie Day! Smoothies may not immediately come to mind when you think of summer drinks, but they are cool and refreshing as well as being a great way to squeeze in extra servings of fruit and vegetables. Fruit contains vitamins, minerals, and electrolytes that will help refresh and energize you. Next time you are hosting a summer gathering–especially if it will be outdoors–try having a smoothie bar.

Prep Your Ingredients

If you are using fresh produce it is best to select in-season produce and use frozen fruit for out-of-season produce. For the fresh produce, make sure to give them a good wash under running water then cut into pieces. If you buy fruit or vegetables that are labeled as “ready-to-eat” or “washed” there is no need to rewash.

Select fruit and vegetables that pair nicely together–think bananas, strawberries, and spinach or peaches, mangos, and carrots. Placing the chopped fruit and vegetables in a muffin tin can be an easy way to display the various ingredients. Just be sure to refrigerate all cut, peeled, and/or cooked fruits and vegetables within 2 hours.

Get Blending

Add your preferred ingredients to the blender, then add your liquid of choice, and ice. If you are using some already frozen ingredients then ice is not necessary. For the liquid of choice, it is best to use water, low-fat milk, a small amount of 100% fruit juice, or even coconut water. If you want to make the smoothies more filling you can add protein. Good protein options for smoothies include dairy, nuts, and seeds. Greek yogurt is a good way to add protein and thickness to a smoothie. You can also add peanut butter or peanut butter powder.

It can be fun to let your guest create their own smoothies. Another idea is to whip up pre-made smoothie flavors so that people can mix and match. A fun idea for kids–or adults–would be to put a couple of scoops of each flavor in a glass to make a layered smoothie.

Serve & Enjoy

Relax, hang out with friends and family, and enjoy your refreshing summer drink! Check out these smoothie recipes for inspiration:

Strawberry and Tahini Smoothie
Skip the Afternoon Caffeine—Make this Chocolate Banana Oat Smoothie!
My Favorite Green Smoothie Recipe

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Make Your Own Granola

June 14, 2022June 14, 2022 by Casey Collins

Overnight oats have gotten a lot of hype in recent years and there is no denying their meal prep-ability. Personally, I prefer granola and fruit with Greek yogurt. Though I find store-bought granola to be rather expensive per serving and it can be nutritionally similar to a candy bar. Homemade granola is tastier, healthier, and cheaper than the store-bought version. Plus, it makes your house smell wonderful as it is baking!

Making your own granola allows you to control the ingredients based on the dietary or allergy needs of your household. It is best to buy the ingredients in bulk but this can be costly upfront due to the nuts, seeds, and oils involved. Even though initially it may seem higher cost than store-bought granola, it is cheaper per serving. Many of these ingredients can also be used for other recipes like the delicious Med Meringues or Rosemary Chili Almonds.

Below is a granola combination that my family loves but feel free to find a combination that works best for your personal tastes, household dietary needs, and budget.

Serves 30

Serving Size: 2 Tablespoons

Prep Time: 20 minutes

Total Time: 1 hour and 20 minutes

Ingredients

1 ½ cups rolled oats old fashioned
½ cup sliced almonds
1 cup pecans
½ cup pumpkin seeds
¼ cup sesame seeds
½ teaspoon of salt
½ teaspoon of cinnamon
3 Tablespoons pure maple syrup
2 Tablespoons olive oil
1 Tablespoon vanilla extract (this is what I like but ½ Tablespoon would also work)

Directions

Preheat the oven to 250 degrees F. Line a full-size baking sheet with parchment paper (the granola doesn’t stick on the parchment but may on aluminum foil).
Combine the maple syrup, olive oil, vanilla extract and salt. Stir to combine and set aside.
Combine the oats, almonds, pecans, pumpkin seeds, sesame seeds and cinnamon in a large bowl. Stir to combine. Add the maple syrup mixture and stir gently until combined.
Spread the mixture evenly onto the prepared baking sheet. Pat it down gently with a spoon or spatula. Bake at 250 degrees for 1 hour or until medium golden brown. Watch it for the last 15 minutes, so it doesn’t get too brown. If it’s not nice and golden give it another 10 minutes.
Let the mixture cool completely. Transfer to airtight storage containers at room temperature.

*This recipe makes a large batch so I like to keep roughly a week’s worth in an airtight container in the pantry. Any leftovers can be stored in the freezer and thawed as needed.

Nutrition Information per Serving

Serving Size: 2 Tablespoons
Calories: 135
Carbohydrates: 10 grams
- Dietary Fiber: 2 grams
- Sugars: 2 grams
Protein: 3 grams
Fat: 10 grams
Sodium: 60 milligrams

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How and Why to Begin Exercising

June 6, 2022June 1, 2022 by Meg Sargent

Our bodies are built to move and that goes for every body. So, treat your mind and body to some physical activity! Not sure where to start, don’t worry. We are taking it back to basics to help kickstart your physical activity journey.

WHY we need to be physically active:

Improves our mood
Boost our energy and promotes better sleep
Sharpens our focus
Is good for our bones and our muscles
Reduces risk of chronic disease and obesity

Who to be active with:

Whomever you want! Exercising can be a great social experience. Take family or friends with you on a stroll around the block, get together with some friends for a dance party, or find some new friends at a local fitness class.

What to do/How to be active:

Be active any way you want! Doing what you enjoy is the most important part. You can dance, take a walk at a local park or around your neighborhood, play a recreational sport, go to the gym, take a fitness class, schedule a walking meeting with your coworkers, bike to destinations, or just around the block for fun, play frisbee, rollerblade, workout with a friend or family member. The options are endless and we encourage you to get creative!
Make sure that you are getting at least 150 minutes a week of moderate to vigorous aerobic activity
Try to add some muscle-strengthening activity at least 2 days per week. For this you can use your body weight, items found at home or hit the gym. Check out this blog for strength training workouts.

When to be active:

Anytime! Anytime that works for you. Some people are morning folks and that works great for them. Other people, like myself, prefer afternoon and evening workouts.

Even if you can’t find a huge chunk of time to dedicate to the activity, remember that you can always break your activity up into increments throughout the day. You can do five 5-minute bouts of exercise throughout the day to equal 25 minutes a day. Do what you can when you can!

Where to be active:

Anywhere!! But pick a space that is conducive and supportive of your preferred activity. Find new parks and trails to work or bike in. Pick a gym that’s right for you. Invest in a resistance band or jump rope that you carry around to exercise anywhere whenever you have time. Know that you can work out from home and invite all of your friends over for fitness time followed by a healthy meal. Find locations that work for you!

Consistency is key! Set yourself up for success by finding physical activities that you enjoy. If you enjoy the activity, it is much more likely that you will continue and make a habit out of this new hobby.

Book Review – The Whole Body Reset

May 30, 2022May 17, 2022 by Carolyn Dunn, PhD, RD, LDN

Image shows the cover of the Whole Body Reset book

I have been in nutrition for over 35 years and have read literally hundreds of popular books to help others navigate the plethora of diet books. The Whole Body Reset by Stephen Perrine caught my eye as it was specifically for those in mid-life and beyond. Most nutrition and diet books don’t really discern between a 25-year-old and a 60-year-old which makes their recommendations less than appropriate for older adults. Further, most diet and nutrition books offer little except hype and the next fad diet. Not so with The Whole Body Reset. The book offers the latest research in the area of timing protein consumption. It examines how the older person metabolizes and utilizes protein in a much different way than younger adults. This makes it important (imperative) to consume adequate protein and fiber at each meal. The book offers a simple guide to eating this way including many recipes. This way of eating is not contrary to what we know is paramount to healthy eating or eating the traditional Mediterranean diet but a way to time our protein to preserve muscle, build muscle and achieve and maintain a healthy weight. I encourage you to give this book a read. If you want a quick summary – I offer you this. Eating 25-30 grams of protein and 5 grams of fiber at each meal stimulates protein syntheses and helps us build and maintain muscle. See this blog for more details about why this is so important.

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Why is Strength Training Important for a Healthy Life?

May 23, 2022May 17, 2022 by Carolyn Dunn, PhD, RD, LDN

The recommendations for how much we need to be active include cardio (walking and running) and strength training. You hear plenty about how important moving is but may not know or hear much about the importance of strength training. It is critical for overall health. Strength training includes anything you do to stress your muscles. It can be using stretch bands, weights, or even your own body weight. Here are some advantages of building and maintaining your muscle mass as you age.

Helps control weight.

Having less muscle has been shown to be an increased risk of being overweight and gaining weight as you age.

Decrease risk of chronic illness.

Higher levels of muscle mass are associated with a lower risk of high blood pressure, heart disease, and diabetes.

Decrease the risk of falls.

Stronger muscles help with our balance and decrease the risk of falling.

Overall feeling of wellbeing.

Being strong improves your mood and self-confidence.

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Finding YOUR Gym

May 17, 2022May 17, 2022 by Carolyn Dunn, PhD, RD, LDN

The pandemic had most gyms closed. You then may have questioned if it was a safe place to be. With vaccines and loosening of COVID precautions, many of us are now back at a gym. If you are like me, your gym membership has long since expired and you may be in search of your next gym experience. How do you choose with so many gyms out there? Here is a quick three step process to help you pick your next place to get your cardio and weight training to build a strong heart, lungs, and lean body mass.

Near my home or work.

Research shows that if it is more than 4 miles away you are far less likely to go. People who lived close to their gym were five times more likely to actually go to the gym. Draw a circle around your home or office and see what gyms are closest to you.

Offers the things I really want and need.

If you know that all you need is a treadmill and a few weight machines to get your workout, don’t pay for a gym that offers free classes, yoga, pool, and sauna. On the other hand, if you can find a one stop shop that offers all you need, it may be cheaper in the long run than paying separately for yoga, spin or other group fitness options. The most expensive gyms offer a wet area with a lap pool and/or water aerobics. If this is something you know you will not use, opt for a gym without this.

Not too crowded.

If you always workout after work and your gym is packed at that time, find somewhere else. Ask for a week trial and go at the time you would usually workout. If you have a hard time getting a cardio machine and the weight area or weight machines are crowded, it will take much longer to get your workout completed.

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Pad Thai-Inspired Hearts of Palm Noodles

May 11, 2022July 25, 2022 by Carolyn Dunn, PhD, RD, LDN

Recipe and Photo from Med Instead of Meds

Pad Thai is certainly one of the most popular Thai dishes in the US. It has a sweet, sour, spicy combination that is hard to beat. Making it at home can be complicated with finding the traditional ingredients of Nahm prik Pow (hot sauce), palm sugar, tamarind sauce, fish sauce, etc. The noodles used for Pad Thai are rice noodles that, while delicious, don’t have much nutritional value. This dish is inspired by the flavors of Pad Thai but uses ingredients that you are more likely to find at your local grocer. The rice noodles have been replaced by hearts of palm noodles that are growing in popularity. They are widely available online and in many grocery stores. Ask if you cannot find them as they can tuck them away in weird places. We have added more vegetables than you would normally find in Pad Thai to further improve the nutritional value. If you don’t have fish sauce, you can just use all soy sauce. Sambal is an Asian hot sauce that is widely available in grocery stores, you could substitute Sriracha if you like.

Serves: 2
Serving size: ½ of recipe (263 grams)
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes

Ingredients

2 teaspoons sambal
1 teaspoon fish sauce
1 teaspoon low sodium soy sauce
2 teaspoons rice vinegar
1 teaspoon sugar
1 Tablespoon canola oil
2 cups vegetables – a good combination is shredded Napa cabbage, julienne peppers, julienne leeks – you can also use pea pods, green onions, carrots, or shallots
1 can hearts of palm noodles, drained well
1 egg, beaten
2 Tablespoons peanuts, coarsely chopped
4 lime wedges

Directions

Mix the first 5 ingredients to create the sauce and set aside.
Add the canola oil to a hot wok, stir fry pan or large skillet.
When the oil is hot, add the vegetables and stir fry until crisp tender.
Add the hearts of palm noodles and heat through.
Push the vegetable, noodle mixture to the side and add the beaten egg. Cook until done and fold the whole dish together.
Add the sauce and cook for a minute.
Taste and adjust the seasoning.
Top with peanuts and serve with lime wedges.

Nutrition Information per Serving

Serving Size: ½ recipe (263 grams)
Calories: 217 calories per serving
Carbohydrates: 12 grams
Fiber: 4 grams
Protein: 9 grams
Fat: 14 grams
Sodium: 623 mg

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Tomato Lentil Soup

May 2, 2022July 25, 2022 by Carolyn Dunn, PhD, RD, LDN

Photo and Recipe from Med Instead of Meds

This dish resembles Raasam a Southern Indian soup. However, we have adapted this to be made with ingredients more common in American kitchens. It does have some of the flavors you might expect in an Indian dish and can be made spicier by adding more hot peppers or using hotter peppers than jalapenos. You can continue to cook this to increase the thickness or serve it as a thinner soup. The hing is optional but a great ingredient to add to help with the digestion of the lentils. It can be found in Indian markets or online. You can also serve this with rice. This is super easy to make and guaranteed to be on your list of dishes to make often.

Serves: 6 servings
Serving size: ⅙ of recipe
Prep time: 20 minutes
Cook time: 1 hour
Total time: 1 hour 20 minutes

Ingredients

2 Tablespoons canola oil
1 onion, sliced thinly
1 Tablespoon grated ginger
1 teaspoon turmeric
1/8 teaspoon cayenne (more or less depending on how hot you would like this)
½ cup red lentils
2 quarts low sodium chicken broth (you can use vegetable stock to make this a vegan dish)
1 can 1-pound no salt added crushed tomatoes
1 jalapeno minced – you can use a hotter pepper for more heat
1 teaspoon sugar
1 teaspoon Dijon mustard
1 lime, zest and juice
½ teaspoon hing (optional)
Salt to taste (nutrient analysis is for 1/2 teaspoon)

Directions

Heat the oil in a large pot.
Add the onions and cook until golden, do not allow to brown.
Add the ginger, turmeric, and cayenne and cook for 30 seconds.
Add the remaining ingredients and cook for 50 minutes to 1 hour stirring occasionally.
Adjust seasoning. The amount of salt you need to add will depend greatly on the salt continent of the broth and tomatoes.

Nutrition Information per Serving

Serving Size: ⅙ recipe (502g)
Calories: 204
Carbohydrates: 25 grams
Fiber: 5 grams
Protein: 13 grams
Fat: 7 grams
Sodium: 347 mg

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