Blog – Page 14 of 64 – Eat Smart, Move More, Prevent Diabetes

Cucumber Kim Chi

April 11, 2022April 4, 2022 by Carolyn Dunn, PhD, RD, LDN

Photo and Recipe from Med Instead of Meds

Kim Chi is a staple in the Korean diet. It is usually made with Napa Cabbage and is fermented. It takes several days to make. This recipe is not fermented so it is technically not Kim Chi. It is, however, delicious and is a great side dish with salmon or other fish. It is also good on a sandwich to add some crunch and a bit of heat thanks to the Korean chili powder. Korean chili powder or gochugara can be found in Asian markets or online. If you want more tang or acid in this dish, you can add a bit of rice vinegar or any white vinegar. This dish is designed to be served the same day as the cucumbers will lose their crunch.

Serves: 4 servings
Serving size: ¼ of the recipe, 78 grams
Prep time: 15 minutes
Cook time: 2 hours
Total time: 2 hours and 15 minutes

Ingredients

1 English cucumber
1 teaspoon salt
1 Tablespoon grated ginger
1 teaspoon Korean chili powder (Gochugara)
1 Tablespoon sesame seeds

Directions

Cut the cucumber in half lengthwise and scoop out the seeds using a spoon.
Slice the cucumber into thin slices and place in a colander in the sink or over a bowl.
Toss the cucumber with the salt and set aside to drain for 2 hours.
Place the cucumbers in a bowl and combine with remaining ingredients.
Refrigerate until chilled.

Nutrition Information per Serving

Serving Size: ¼ of the recipe, 78 grams
Calories: 21 calories per serving
Carbohydrates: 1 gram
Fiber: 1 gram
Protein: 1 gram
Fat: 1 gram
Sodium: 299 mg

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Samosa-Inspired Potato Cakes

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Samosa-Inspired Potato Cakes

April 4, 2022July 25, 2022 by Carolyn Dunn, PhD, RD, LDN

The best part of a samosa is the filling. This dish is inspired by samosas without the frying or outside wrapper. They are delicious and the heat can easily be adjusted for your palate by how much cayenne you use. Placing the mixture in the refrigerator makes it much easier to make patties and sear in a non-stick pan. This is great with Cilantro Cashew Dipping Sauce. This makes a great appetizer (2 cakes per serving) or entrée (4 cakes per serving). The nutrient analysis is for 2 cakes.

Serves: 8 or 4 servings (16 cakes total)
Serving size: 2 cakes (appetizer portion) or 4 cakes (entree portion)
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes

Ingredients

2 large baking potatoes, peeled and cubed
1 Tablespoon canola oil
½ teaspoon coriander seeds
1 teaspoon cumin seeds
1 small onion, minced
1 inch piece of ginger, minced
1 jalapeno, minced
½ teaspoon cayenne pepper
1 teaspoon salt
2 egg whites
½ cup frozen green peas, cooked to package direction
Non-stick cooking spray

Directions

Boil potatoes until well cooked, drain and set aside.
Heat oil in a large sauté pan.
Add the coriander and cumin and cook for 30 seconds.
Add the onion, ginger, jalapeno, cayenne, and salt. Cook until onions are translucent.
Place potatoes in a large bowl and mash roughly with a fork or potato masher.
Add the onion mixture, peas, and egg whites. Mix to combine. The mixture should be lumpy.
Refrigerate for 30 minutes.
Form into 16 cakes.
Heat a non-stick pan over medium heat. Add the non-stick cooking spray.
Cook the cakes until brown and heated through on both sides.

Nutrition Information per Serving

Serving Size: 2 cakes (94g)
Calories: 86
Carbohydrates: 16 grams
Fiber: 2 grams
Protein: 2 grams
Fat: 2 grams
Sodium: 295 mg

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8 Quick and Delicious Recipes to Enjoy Spinach

March 30, 2022July 25, 2022 by Kelly Nordby, RD, LDN

In honor of National Spinach Day on March 26th…who knew?…I wanted to share eight tasty and easy recipes to enjoy spinach!

Spinach is so versatile and easily added to so many dishes. Since it is such a delicate green, it does not require much, if any, cooking time. It can either be enjoyed raw or added at the end with the other cooked ingredients so that it becomes just slightly wilted. The pre-packaged spinach is already washed and chopped which makes it super convenient to just pull it out of the bag and throw it into so many dishes.

This tasty green also packs a nutritious punch and contains many vitamins and minerals, including calcium, manganese, and vitamin K needed for healthy bones; vitamins A and C important in immune function; magnesium needed for muscle and nerve function; folate and B6 especially important during pregnancy and brain development; and lutein and zeaxanthin that reduce the risk of eye conditions.

Spinach Recipes

Put in a Vegetable Omelet.
Top off a Pizza with Cauliflower Crust.
Use as a base for Quinoa Strawberry Salad
Pair with seafood in Warm Citrus Spinach Salad with Scallops.
Add to a Mediterranean Bowl.
Throw in a Fruit Smoothie.
Make vegetarian Pasta with Spinach and Beans.
Add to a grain to make Wild Mushroom and Barley Risotto.

References

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition. Accessed on 3/30/22.

https://www.webmd.com/diet/ss/slideshow-health-benefits-of-spinach. Accessed on 3/30/22.

https://medinsteadofmeds.com/search-results/?tagsearch=spinach. Accessed on 3/30/22.

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Spring into Self-Care

March 30, 2022March 30, 2022 by Jerrel Bushel

It’s finally Spring (though the weather might not feel like it, especially for my NC folks), and what better time to work on ourselves! Self-care, simplified, is any action to “preserve or improve one’s own health.” I absolutely love this definition because it encompasses the improvement of health, but emphasizes the importance of “self” in self-care.

Another part of this definition to highlight is “any action”. I wanted to point this out because of the wide variety of actions it covers, which differs from person to person, and none of which are wrong! For me, self-care revolves around food and everything in between (literally, sushi is my favorite). This includes learning, cooking, and eating, and is where I find the most enjoyment and reward. Below are a few Spring-friendly self-care ideas to get you started!

Take a walk in nature

Assuming the weather is good, taking a walk is a great way to mix mental and physical health. Nature allows us to get exercise and clear our minds, all while enjoying the beautiful scenery. Check out our Hiking for My Mental and Physical Health and 10 Unique Walking Destinations in North Carolina blogs for tips and ideas before going on your walk!

Spring cleaning

Ah, Spring cleaning – we love it and we hate it. Although we may not all enjoy spending hours on end deep cleaning our living space, I think we can all agree that there is nothing better than a fresh, clean living environment. Additionally, with a lot of us working remotely, Spring cleaning leads to a cleaner and more efficient work environment for you during the week. Give it a try and I promise you will feel much better after!

Journaling

Journaling is another great way to benefit mental health and can take very little time out of your day. Journaling is not only limited to writing down your thoughts, feelings, or emotions throughout the day but is also a great way to track your health goals and progress. Take a step outside and write down just a few words in your journal to begin your Spring self-care journey!

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Spring forward Fall back

March 8, 2022March 8, 2022 by Casey Collins

This Sunday, March 13th is the beginning of Daylight Savings Time and it will end on Sunday, November 6th. In the Spring, clocks will be moved ahead one hour and moved back one hour in the Fall. According to the CDC, this time shift can take about one week for our bodies to adjust to a new schedule. Until you have adjusted you may experience trouble falling asleep, staying asleep, or even waking up at the right time. Being sleep deprived can be a major health risk and each year, there are reports of heart attacks and car wrecks during the week after the time changes in both the Spring and Fall. You can, however, acclimate by preparing a week and a half before the time change in the Spring and Fall.

Tips for the Time Change:

Consider reducing demanding physical and mental tasks as much as possible the first week of the time change to allow yourself time to adjust.
Be especially vigilant while driving since you or others may be sleepier and at risk for making a driving error that results in a wreck.
For the Spring time change, starting about 3 days before to gradually move up the timing of waking and bedtime, meals, and exercise by 15-20 minutes earlier each day.
For the Fall time change, starting about 3 days before to gradually move up the timing of waking and bedtime, meals, and exercise by 15-20 minutes later each day.
Make it a priority to get enouch sleep and be well rested several days before the time change.

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“I DID learn information and get in the habit of exercising every day… I am still applying Mindful Eating when I have my meals.”

March 2, 2022March 2, 2022 by Jerrel Bushel

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

“I thought that I knew a lot about the right foods to eat, foods to stay away from, and the need to stay active. But I am a Lifelong Learner, and when I heard about this course, and thought there might be a way to lose some stubborn weight and hopefully get off some medications, I was in!!
Jenelle was an excellent online instructor, and was quick to answer any questions/ thoughts I had. And, I DID learn information and get in the habit of exercising every day, and not just “when I felt like it.” I am still applying Mindful Eating when I have my meals, and have the workbooks and websites to review if need be.
Thanks for an educational, motivating, and entertaining course!!”

– Betty, a recent Eat Smart, Move More, Prevent Diabetes participant

“I ended up losing 18 1/2 pounds. I look slimmer.”

March 1, 2022March 1, 2022 by Jerrel Bushel

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

“I started the program last March. I have always eaten healthy food but needed to lose some weight. I was hoping to eliminate my CPAP machine. I ended up losing 18 1/2 pounds. I look slimmer. I have always been an exerciser and don’t lose weight through activities.

This program helped me to shrink my stomach so that I eat smaller portions and don’t do snacking in between meals. Kelly’s advice and encouragement was fabulous. She is always available and responds quickly to requests and emails. I needed the weekly weigh-in to be accountable. In the upcoming year I hope to audit the program to keep myself on track. I have recommended the program to several friends in my community and in neighboring areas. It was fun, it made sense, and it allowed me to continue my lifestyle without feeling deprived . Thanks to Kelly and to NC State for offering this great program.”

– Amy, a recent Eat Smart, Move More, Prevent Diabetes participant

Rice with Lima Beans and Cumin

February 21, 2022July 25, 2022 by Carolyn Dunn, PhD, RD, LDN

This is really an amazing rice dish. It is so creamy and has an exotic flavor thanks to the tang of the yogurt and cumin. You can use any whole grain in the place of the brown rice. Recipe available on Med Instead of Meds and adapted from Culinary Institutes of America.

Watch this video for a demonstration of this recipe!

Serves: 6
Serving size: 3/4 cups
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 1 hour

Ingredients

3 cups brown rice, cooked, warm
2 Tablespoons olive oil
½ cup green onions, sliced thin
1, 16-ounce bag of lima beans, cooked according to package directions and drained
2 Tablespoons water
¼ cup parsley, chopped
½ teaspoon salt, or to taste
¼ teaspoon black pepper
1 teaspoon ground cumin
¼ cup plain yogurt
A few tablespoons of milk
Fresh parsley for garnish – optional

Directions

Over medium heat, heat olive oil in a medium skillet.
Add the green onions and cook for 1-2 minutes, do not allow it to brown.
Add the lima beans, water, chopped parsley, salt, pepper, and cumin.
Cook for 3-4 minutes.
Remove from heat and add yogurt.
Combine with the cooked brown rice. Add a few tablespoons of milk or more yogurt as needed for dish to be creamy.
Adjust salt and pepper.
Top with parsley, if using.

Nutrition Information per Serving

Serving Size: 1/6th of the recipe
Calories: 270
Carbohydrates: 48 grams
Fiber: 7 grams
Protein: 9 grams
Fat: 5 grams
Sodium: 45 mg

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Canned Foods—Good for You and Your Wallet

February 14, 2022February 4, 2022 by Casey Collins

February is American Heart Month and National Canned Food Month. Heart disease continues to be a leading cause of death among Americans. Diet is one of the best ways to prevent and treat chronic diseases. It is important that we include fiber from whole grains, fruits, and vegetables in our daily eating.

Eating canned fruits and vegetables is an affordable, convenient, and easy way to include more fruits and vegetables in your diet! Canned foods are just as nutritious as frozen or fresh and they don’t expire nearly as quickly as fresh produce.

Tips for Buying Canned Food

Select: Choose cans that are in good condition- no rusting, bulging or severe dents on the seam.
Watch for sodium: Sodium is usually added to canned foods to preserve them. Look for low-sodium, reduced-sodium or no-salt-added labeled foods. Compare the sodium content on the Nutrition Facts label and choose the product with the lowest amount. Drain and rinse canned vegetables to reduce sodium even more.
Watch for added sugar: Look for fruit that’s canned in water, its own juice, or light syrup. You can drain and rinse to remove any excess sugar. Canned fruit contributes far less to the added sugar in most American diets than sources such as soda and sports drinks.
Store: store cans in a cool dry place, away from temperature extremes (not above the stove or in the garage). Use by the date on the can and once opened, refrigerate any unused portion in a different container.

Recipes that use Canned Food

Share how you use canned fruits and vegetables in the comments!

Consistency Matters – Seven Behaviors to Help Maintain Weight Loss

February 7, 2022January 19, 2022 by Sarah Myer

Book open on a polka dot background. The text on the pages says, Wish For It, Hope For It, Dream Of It, But By All Means Do It.

Eat Smart, Move More, Prevent Diabetes focuses on making lifestyle changes that you can continue after the program ends. We don’t have a specific diet to follow, a specific exercise plan to implement, or a specific tracking platform to use every day. We are here to support your journey, whatever that looks like for you.

The National Weight Control Registry started in 1994 and still conducts research with people who have lost at least 30 pounds and kept it off for at least a year. These are the top 7 Behaviors that people continue to do to help maintain weight loss. You will hear our instructors refer to these strategies throughout the program. Consistency matters and consistency helps make a decision to change to become a permanent change.

1 – They had a unique weight loss journey.

Some people lost weight quickly and others took up to 14 years to lose weight

2 – They made permanent changes to their diet.

The changes they made continued even after their weight loss

3 – They don’t skip breakfast.

78% eat breakfast every day.

4 – They increased daily movement and physical activity.

The most common activity was walking

5 – They prioritize daily exercise.

The average workout/exercise activity is 1 hour a day.

6 – They watch less than 10 hours of TV a week.

There isn’t any data about overall screen time.

7 – They continue to track.

The most common tracking was weight and physical activity.