Blog – Page 15 of 64 – Eat Smart, Move More, Prevent Diabetes

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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Can I Cook with Olive Oil?

December 15, 2021November 1, 2021 by Carolyn Dunn, PhD, RD, LDN

I get this question all the time. Shouldn’t I cook with an oil other than olive oil? The answer to this is yes and no. If you have a $40 bottle of olive oil, I would save that for a special splash on top of a salad or use it as a dipping oil for bread. If you have a medium or even low priced olive oil, it is just fine for cooking, even at high heat.

But not so fast, what about all those reports about chemicals in our oil if it is heated? Doesn’t the oil oxidize and make free radicals that can damage our cells. For the amount of time you are going to heat the oil, you are not going to get much oxidation. Plus olive oil has vitamin E a natural antioxidant. If the oil is refined, many are, it will have even less of a chance of oxidizing when heated.

But what about the smoke point? The smoke point is a temperature at which the oil will smoke, if it gets hotter still it will reach a flashpoint and catch on fire. The smoke point for olive oil varies depending on the brand, however, most don’t reach the smoke point until around 375 or 400 degrees. If the oil is refined, the smoke point will be even higher as impurities have been removed. If you do heat olive or any oil to the smoking point, you should throw it out and start again.

What about rancidity, isn’t that a sign of oxidation. Yes, you should never use an oil that has gone rancid. It is easy to tell as it will have a very off smell. If your oil is rancid, throw it out. To keep this from happening, buy small containers so that you use it quickly and store in an airtight bottle out of the light.

Bottom line: olive oil is just fine for most of your cooking, even frying. If you are looking for an oil without the flavor of olive oil, try canola or grapeseed oil.

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Start Your Morning on the Right Foot

December 13, 2021November 1, 2021 by Annalise Hafner

Unless you are an early bird through and through, you might struggle to jump right out of bed ready to tackle the day every single morning. Not to mention the “morning rush” you may experience trying to get your household and yourself out the door. It is time to check in with yourself and evaluate your mornings. What steps can you take to make your mornings a positive and less-stressful start to your day?

Here are a few tips to start your morning on the right foot:

Make sure you are getting about 7 to 8 hours of sleep each night. It is hard to trick your body into feeling energized when you do not allow yourself enough time to rest.
Try to go to bed and wake up around the same time each day. Our bodies naturally follow a sleep-wake rhythm and this consistency can help you get more restful sleep.
Don’t hit the snooze button. Drifting back to sleep only to wake up a few minutes later will only make you more tired. Place your alarm out of arm’s reach so that you have to physically get out of bed to turn it off.
Drink water when you wake up. Keep a cup on your nightstand and drink it as soon as you get out of bed to start hydrating for the day.
Create a wake up routine. It does not have to be long or fancy, but this routine can serve as a signal to your body and brain that it is time to start the day. A simple routine could be getting out of bed to turn off your alarm, drinking a cup of water, and washing your face.
Prepare for your morning the night before.
- Lay out clothes for work or your morning workout (or both!) before you go to bed.
- Similarly, pack any work, gym or school bags in advance to save you time in the morning.
- Have a breakfast plan ready. Decide what you are making the night before or meal prep something, such as overnight oats, that is ready to go in the morning.
Give yourself a good reason to get out of bed. Buy a special coffee or tea to drink when you wake up. Have a family breakfast if busy schedules make finding time for family dinners difficult.
Eat a well-rounded breakfast. Include a whole grain, protein, and fruit or vegetable to keep you full until lunch. See our More Reasons to NOT Skip Breakfasts blog for health benefits that come with eating a good breakfast.
Wake up a few minutes earlier. While this means you will have to go to bed a bit earlier as well, having some extra time in the morning can reduce any “morning rush” stress and let you start your day on a more relaxed note. Use your extra morning time to go for a walk, journal, pack a lunch, prepare a slow-cooker meal for dinner or do a short workout – whatever helps prepare you to tackle your day!