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

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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Top 5 Blogs from 2021

January 3, 2022January 3, 2022 by Casey Collins

Scrabble letters that spell BLOG on on a wooden table background

Happy New Year, we wish you a happy and healthy 2022! A new year means new blogs but we also wanted to start this year by taking a look back at our most popular blogs from 2021. Based on your views, we present the 5 most popular blogs of 2021:

Check out these blogs and make sure to subscribe to our Newsletter and Blog Update to keep up with all of our new blogs!

Dine in or take out: Order well at any restaurant

December 30, 2021November 11, 2021 by Steph Bryant

Holiday to-do list have you on the go? From celebrating with family, to dashing around town for those last minute gifts, the holiday season can interfere with your plans for healthy, home-cooked meals. Below are tips to help you choose healthier options when eating out or ordering takeout.

The more vegetables the better. Many restaurants now have vegetarian or vegan options. You may want to try one of these options or at least choose an entrée that has lots of vegetables. Vegetables contain fiber and nutrients to help you stay full longer without going overboard on calories.

Think (or ask) about ingredients used. Restaurants often add extra salt, sugars, oils, flavorings, butter, and cream to make dishes more appealing. Don’t be afraid to ask what is in your food and to then request for something to be changed. Order the way you want it, and don’t be afraid to ask what is in your food and to then request for something to be changed. For example, ask to substitute olive oil for butter or for light or no salt.
Divide the meal in half and save half for a later meal. Restaurant portions tend to be larger than a meal served at home. Ask for a to-go box with your meal, and portion out your leftovers before you begin eating.
Choose sides carefully. Ask for a side salad or side item with vegetables or fruit.
Make water your beverage of choice! This will lower your calorie intake and save you money.
Asian
- Order vegetables with a grilled protein or choose a vegetarian meal.
- Choose brown rice instead of white rice.
- Get sushi made with rolled cucumbers instead of rice.
- Choose broth-based soups and dishes.
- Ask for sauces on the side.
- Steer clear of sugar-based sauces (like duck or plum).
Mexican
- Try a burrito bowl or salad. Order it heavy with vegetables and lighter on the meats and rice.
- Go minimal on toppings (like sour cream and cheese), and add fiber-rich options like tomatoes, lettuce, onions, and salsa.
- Opt for corn tortillas rather than flour tortillas.
- Be mindful of the chips and salsa. Ask for them to be taken away or only take a small amount with your meal. Avoid filling up on them before your meal.
- Cut burritos in half and save half for lunch the next day.
Italian
- Ask for whole-wheat or whole-grain pasta.
- Look for these words on the menu: grilled, steamed, lightly sautéed, baked, roasted, seared or broiled.
- If you are choosing a pasta dish, choose one that incorporates a lean protein, and opt for marinara or a simple sauce made of olive oil, lemon, and garlic. Skip the Alfredo or cream sauces.
- Be mindful of bread or breadstick appetizers. Choose to not eat them, or eat only one small piece with your meal.
Indian
- Try kebabs made with prawns, grilled chicken, tandoori salmon, or vegetables.
- Look for dal, such as dal Bukhara, made with lentils and beans and loaded with fiber and protein.
- Order steamed vegetables to stir into curries. This adds volume and reduces the calories from fats like ghee and cream.

Reading Nutrition Labels

December 27, 2021July 25, 2022 by Annalise Hafner

Reading the Nutrition Facts labels on foods is an important skill that can help us make healthier choices and stay within our calorie budget. Understanding the nutrients and ingredients in the foods you buy makes you a more informed consumer and gives you a better understanding of the foods you are putting into your body. The Nutrition Facts label contains lots of valuable information, but it can be easy to get lost in the words and numbers.

Here is your step-by-step guide to reading nutrition labels:

Start with the serving size. The nutrition information on the entire label is based on the serving size. While your actual portion might be bigger or smaller than the serving size on the label, it can serve as a general guide as you make meals and snacks. If you eat 2 servings of a food, be sure to double the calories and other values to adjust the information accordingly. Note: the serving size is not a recommendation of how much to consume, it is based on the amount an individual might typically eat or drink.

Check out the calories. This value gives the calories per 1 serving as listed on the label. As stated above, adjust this number based on the number of servings you consume.

Dive into the % Daily Values (%DV). These percentages are based on a 2,000 calorie diet, which may be less or more than your calorie intake. The % Daily Values are not one-size-fits-all numbers, but are useful guides when looking at the nutrient content of the food. As a general rule, a food is low in a nutrient if the %DV is 5% or less, and a food is in a nutrient if the %DV is 20% or more.
- Look for 5% or less saturated fat, cholesterol, sodium, and added sugars. Trans fats do not have a %DV, and we should aim to eliminate these from our diet.
- Look for 20% or more fiber, vitamins (Ex. vitamin D), and minerals (Ex. calcium, iron, and potassium).
- Again these are not hard and fast rules, but useful to keep in mind when looking at the foods you eat. Not every food will be “perfect,” but it is good to be mindful of the nutrient content.
Investigate the ingredients. The ingredients are listed in order of the most abundant to least abundant. When choosing whole grain bread, for example, the first ingredient should be whole wheat or whole grains.

For more in-depth information and explanations, refer to the FDA’s How to Understand and Use the Nutrition Facts Label or check out the Interactive Nutrition Facts Label resource.

With practice, you can become an expert Nutrition Facts label reader and make more informed choices! Start by looking at the labels on the foods in your fridge and pantry today, and make reading Nutrition Facts labels a habit.

Link to this resource? https://www.fda.gov/media/135302/download

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Simple Med Instead of Meds Recipes: 6 Ingredients or Less

December 23, 2021July 25, 2022 by Annalise Hafner

When you are busy, the last thing you want to do is prepare a meal with an endless ingredient list. Having a few simple, healthy recipe ideas on hand for the days you do not have a lot of time to cook is a great way to still have a healthy meal at home or pack a healthy lunch. All of these Med Instead of Meds recipes are 6 ingredients or less, making them simple options for your next meal!

Check out our Simple Recipes for Busy Schedules blog and the 6 ingredients or less tag for more simple dinner, lunch and snack ideas!

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