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

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.

Virtual Fitness Options

January 31, 2022February 9, 2022 by Meg Sargent

Almost two years ago, the COVID-19 pandemic changed our world. We have been in limbo waiting to see how and when our “new normal” will shake out. Some things may change, but some may be here to stay. Virtual fitness is one of the things that has been popularized during the pandemic that I believe is here for good.

This is a good thing! This gives people access wherever they are to all kinds of fitness and wellness options. This helps close a gap when it comes to a person’s proximity to fitness opportunities. I am fortunate to have a yoga studio within minutes from my house. When the pandemic hit, they went virtual, and now have people from all over the country tuning in to classes. You no longer have to live close to a particular gym or studio to reap the benefits or try something new. Classes range from very general to very specific. If you decide you’re interested in kickboxing classes, but there are no kickboxing classes close by, no big deal! There are plenty of virtual kickboxing classes that you can sign up for.

This is a great opportunity for you to try something new, even if it is out of your comfort zone or not physically close. Below I have listed some of the types of fitness classes are offered virtually. Try something new without ever leaving home!

Yoga (including kids yoga)
Pilates
Walking workouts
Stretch and core classes
Tai chi
CrossFit
Dance classes including ballet, hiphop and modern dance. For adults and kids!
Dance fitness classes such as Zumba, WERQ and Cardio dance classes.
Cardio boxing
Jump rope workouts
Barre
Sculpt
Kickboxing
Strength training
Personal training
HIIT (High Intensity Interval Training)
Meditation
Bootcamp
Plyometrics
Pre/Post-natal classes
Running workouts

View more tips from the American College of Sports Medicine for how to choose a virtual fitness option that is right for you.

If you have tried a new virtual fitness class or service tell us about your experience in the comments!

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Are Cara Cara Oranges Good?

January 24, 2022July 25, 2022 by Surabhi Aggarwal, RD, LDN

Winter is a season for oranges without a doubt. Oranges are available in abundance these days and come in many different varieties – mandarin, navel, tangerine, clementine, and blood orange to name just a few. One variety of oranges on the market is Cara Cara. It is actually a type of navel orange that developed due to a bud mutation. If you are not sure about this variety, it is definitely worth a try. It is my favorite variety due to a few reasons:

Vibrant color – Cara Cara oranges have a red to pinkish flesh much like the color of a grapefruit on the inside.
Sweet taste – Cara Cara oranges are much sweeter in taste with lower acidity as compared to a navel orange. An added plus is they are seedless!
Nutrient packed – Cara Cara oranges provide 150% of a day’s vitamin C, 30% of a day’s vitamin A and are also a good source of folate. A medium Cara Cara orange is just 80 calories.

You can enjoy them just like a plain orange for a snack or add them to a salad to jazz it up. So, the next time you are in the produce aisle trying to decide which type of oranges to put in your cart, give Cara Cara a chance. Let us know if you enjoyed the fruit in the comments section below.

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Shaking Portobello Mushrooms

January 17, 2022July 25, 2022 by Carolyn Dunn, PhD, RD, LDN

A bed of arugula lettuce with marinated mushrooms on top with cherry tomatoes and lime wedges

Shaking beef is a very famous Vietnamese dish that gets its American name from the constant shaking of the pan to cook the beef and onions without burning. It is traditionally served on a bed of watercress and with a dipping sauce of lime juice and pepper. This dish borrows from the famous original but uses portobello mushrooms in place of the beef. Since watercress can be very hard to find, you can use arugula or spring mix instead. It is also good served with a bit of brown rice to soak up the juice.

Ingredients

2 portobello mushroom caps (more if they are small)
1 shallot, thinly sliced and separated into rings
1 T oil
1 T soy sauce
2 t sugar
2 t black pepper

Vinaigrette

2 t rice vinegar
1 t sugar
1 t soy sauce
pinch salt
black pepper
2 T olive oil
4 cups Watercress, arugula, or spring mix
12 cherry tomatoes
1 lime, cut in wedges

Brown rice (optional)

Directions

Remove the dark gills on the underside of the portobello mushroom cap using a spoon. Scrape lightly as not to remove any of the flesh.
Cut the portobello mushroom caps into 1/2 inch cubes.
Place the mushrooms in a glass or metal bowl. Add the shallot, oil, soy sauce, sugar, and black pepper.
Marinate for 10-30 minutes.
Make the vinaigrette by combining all ingredients in a jar with tight fitting lid. Shake well.
Drain the mushrooms and shallots and and sauté in a non stick pan until brown.
Mix the salad greens and cherry tomatoes with the vinaigrette.
Arrange salad on 2 plates.
Top with mushrooms.
Serve with lime wedges.
Serve with rice (optional).

Check out the video below for a step by step demonstration of how to make this recipe:

Nutritional Information per Serving

Servings: 2

Serving Size: ½ recipe
Calories: 247
Carbohydrates: 28 grams
Fiber: 6 grams
Protein: 7 grams
Fat: 14 grams
Sodium: 729 mg

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7 Resistance Workouts

January 10, 2022March 8, 2022 by Casey Collins

Woman doing a lunge with weights in her hands.

Every week of the 2021 Holiday Challenge, we posted a resistance workout for participants looking to engage in muscle-strengthening activities. Each workout has a different focus, but all include modifications so that individuals of various fitness levels can participate. These seven workouts are a great resource throughout the whole year.

We encourage everyone to look up additional modifications if necessary. Try searching YouTube for standing workouts, standing abs, no jumping workouts, or similar phrases to find more options that better suit your needs. No jumping and no noise workouts are great options for individuals looking for low-impact routines or for those living on the upper levels of an apartment complex.

General Reminders:

Disclaimer: Individuals should seek medical evaluation and clearance from a doctor before beginning any exercise regimen. All activities should be carried out at a pace and intensity that is comfortable for the individual.
Be as physically active as any health conditions, injuries or disabilities allow. Refer to these resources to find activities that work for you.
Increase your activity levels gradually. Take into account where you are now, where you want to be and increase your activity over time.

Workout Reminders:

Warm up your muscles and increase your heart rate with 5 – 10 minutes of a low intensity activity like walking or marching in place.
Prioritize proper form over the number of repetitions, amount of weight or time you perform the exercise. Using proper form will prevent injury and help you to focus your efforts on the intended muscle(s).
Adjust the number of repetitions, sets, exercise duration and/or rest intervals to fit your needs and to ensure you maintain proper form.
For most exercises that involve movement, using a slow and controlled tempo is best.
All exercises can be performed without weights (even if the animations include them).
Workouts or exercises can be performed with specific numbers of sets and repetitions or by performing the exercise for a specific amount of time and resting for another specified time interval.
Don’t be afraid to try any of the modifications or challenges or search for additional resources.
Cans or water bottles make great light weights for at-home workouts if you would like to add a little bit of an extra challenge to an exercise.

7 Resistance Workout Plans

Week #1: Core
Week #2: Total Body
Week #3: Lower Body
Week #4: Total Body – HIIT
Week #5: Arms & Shoulders
Week #6: Chest & Back
Week #7: Total Body – EMOM (every minute on the minute)

Get moving!

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