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.

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!

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8 Ways to Improve Your Sleep

December 13, 2021November 1, 2021 by Annalise Hafner

How have you been sleeping lately? It is usually not easy to fit in a full 8 hours of restful sleep, especially with busy schedules and any holiday stress. Regardless of what is going on in your life, prioritizing sleep is important for your overall health and well-being. Getting enough restful sleep is important for mental clarity and energy and can also affect your eating habits. One research study found that individuals who do not get at least 7 hours of sleep consumed 385 calories more the next day when compared to those who did get at least 7 hours of sleep.¹ Don’t let a lack of sleep sabotage your weight maintenance goals!

Here are 8 ways to improve your sleep:

Stick to a regular sleep schedule. Try to go to bed and wake up around the same time each day. Having a routine can better align with your body’s natural sleep and wake cycles.
Put all screens away at least an hour before going to bed. Yes, this means no phones, TVs or computers. These devices emit blue light that disrupt melatonin production and make it harder for us to fall asleep.
Keep your bedroom quiet, dark, and at a comfortable temperature.
Avoid large meals and alcohol before bedtime. Our bodies need time to digest foods before laying down in bed, and alcohol disrupts natural sleep patterns, leading to less restful sleep.
Stay away from caffeine later in the day. If a coffee craving hits you mid-afternoon, opt for a decaf drink.
Limit daytime naps to 30 minutes or less. Long naps can disrupt your sleep. If you feel exhausted during the day, try making changes to sleep more at night.
Engage in physical activity during the day for more restful sleep.
Create a bedtime routine. For example, start an hour before you want to go to bed and drink a cup of caffeine-free herbal tea, lay out your clothes for the next day, take a warm shower then read a book.

What is one change you can make today to improve your sleep tonight?

Check out our Start Your Morning on the Right Foot blog for tips to make your mornings more positive!

1: Source: “The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis”. European Journal of Clinical Nutrition. 2016 Nov 6. doi: 10.1038/ejcn.2016.201.

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Is Chickpea Pasta a Good Option?

December 9, 2021November 1, 2021 by Surabhi Aggarwal, RD, LDN

Chickpea pasta has been on the shelves for a few years now but is still a relatively new type of pasta that many of us may not be familiar with or may not have tried yet. It is a good option if you are looking to try a new type of pasta. It is also quite suitable for vegetarians who do not add chicken or fish to their pasta and for anyone else trying to get a little more protein out of their pasta dish. A two-ounce serving of chickpea rotini pasta provides 11 grams protein and 15% daily value for iron compared to 8 grams protein and 10% daily value for iron in the same amount of 100% whole wheat pasta. The only ingredient in this pasta is chickpea flour and it holds well after cooking.

The recipe below is easy to make, flexible in ingredients and provides a good serving of vegetables in the same meal.

Ingredients

½ box (4.4 oz) chickpea rotini
¼ cup olive oil
½ tsp minced garlic
1 medium yellow squash (chopped)
1 medium zucchini (chopped)
1 large red pepper (diced)
1 cup cherry tomatoes
2 cups broccoli (chopped)
3 large carrots (peeled & diced)
Salt to taste
Crushed red pepper to taste
2-3 tsp Italian seasoning
2 tbsp fresh basil (chopped)
¼ cup fresh parmesan cheese (grated, optional)

Directions

Cook the pasta according to package instructions. Keep aside.
Heat the olive oil in a large skillet. Add garlic and sauté until light brown.
Add yellow squash, zucchini, red pepper, cherry tomatoes, broccoli, and carrots. Add salt and crushed red pepper and mix well.
Sauté for few minutes until the vegetables are cooked to desired softness.

Add the cooked pasta, Italian seasoning and mix well.

Sprinkle with fresh basil and Parmesan cheese (optional).

Notes:

Based upon taste preference and what is readily available, the vegetables listed for this recipe can be substituted with others such as spinach, mushrooms, onions, green/yellow/orange bell pepper, jalapeños, etc. The goal is to add lots of vegetables.
Basil pesto can be added before serving if more coating is desired. However, pesto will increase the calories so you may want to decrease the amount of olive oil used if you plan to add pesto.

Nutrition Information per Serving

Serving Size:

¼ th of the prepared recipe.

*Nutritional Information excludes Parmesan cheese for topping

Calories – 300
Fat – 16 grams
Protein – 10 grams
Carbohydrates – 34 grams

* Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator

Stretches You Can Do in Your Office

December 7, 2021July 25, 2022 by Annalise Hafner

Regardless of whether you are working in an office or from home, you are likely to find yourself sitting for long periods of time throughout the day. While we could all benefit from moving more throughout the day, we could also benefit from stretching. Sitting for a long time places stress on our bodies, especially on our backs and necks, which can cause discomfort or pain. Stretching, standing up and moving around for a minute or two for every 30 minutes of sitting can go a long way in alleviating pain and preventing discomfort.

Try adding in some stretches throughout your day! Hold stretches to a point where you feel tension but not pain. If you experience pain, stop stretching and consider checking in with your healthcare provider.

Warm up your muscles gently first. Turn your head side to side, nod up and down and lower your ear to your shoulder slowly. Perform shoulder rolls, slowly twist your torso or rotate your wrists in circles.
Hold stretches for about 30 seconds and take 5 to 10 seconds to relax and rest after the interval. Repeat a stretch about 3 times for increased benefits.
Take deep breaths while stretching to further relax and loosen your muscles.
It is okay to feel a “pop” when stretching your neck and back as long as there is no pain. This indicates that your spine is realigning.
Aim to keep your shoulders down (avoid shrugging them up to your ears) and maintain a straight back unless a stretch specifically calls for shoulders up or a rounded back.
Keep your feet planted flat on the floor.

Here are a few stretches you can perform in a chair to get you started:

Neck
- Tilt your head sideways so that your ear moves closer to your shoulder. Using the arm on the same side you tilted to, gently hold your head in place or apply gentle pressure downward. Keep your opposite arm extended and down by your side or holding on to the side of your chair.
- Place the fingers of one of your hands on the collarbone on your opposite side. Rotate your head towards your fingers/collarbone and tilt your head slightly upwards so that your ear is directed to the ceiling. You can also try rotating your head to the opposite side for a different variation on the stretch.
Back
- Extend your arms straight out in front of you. Clasp hands, tuck your chin and gently push your hands forward while keeping your lower back on your chair. This rounds and stretches your upper back.
- Reach one arm down and grasp the side of your chair. Reach the opposite arm over your head and lean in the direction your hand points. This stretches the side of your lower back.
- Place both of your hands on the back of your head so that your elbows are bent and pointed away from your body. Reach one elbow up to the ceiling. This will cause the other to shift downward. This stretches your mid and upper back.
Shoulders
- Reach one arm straight across your chest. Grasp the upper part of your straightened arm with your opposite hand and apply gentle pressure.
- Clasp your hands behind your back. Reach downwards as you push your chest out. This stretches your shoulders and opens up your chest.
Torso
- Clasp your hands straight above your head. Think about reaching upwards to stretch out your torso. Avoid arching your back.
Wrist
- Place your hands in a prayer position in front of your face. Slowly lower your hands so that your arms form a straight line across your torso or you feel tension and hold that position. This stretches your inner wrist.

For more stretching options, check out our blogs on Easy Stretches You Can Do in a Chair and 8 Stretches to Do During the Workday. Try searching YouTube for follow-along or real-time stretching routines for additional guidance.

Navigating Plateaus and Setbacks

December 6, 2021November 1, 2021 by Annalise Hafner

As you work towards your goals, you may experience plateaus or setbacks. Maybe the number on the scale is not where you want it, or maybe you are not engaging in physical activity as often as you planned. It is frustrating when you feel as if you are moving backward rather than moving forward, but this is normal! Rather than losing motivation, learn to accept that progress will sometimes be two steps forward, one step back rather than a full sprint ahead. Here are a few strategies to keep in mind as you navigate plateaus and setbacks and get back on track.

Nutrition

What you eat and drink plays a large role in your weight maintenance and/or weight loss and can also influence non-scale factors such as energy levels, sleep quality, and mood. Go back to the basics and focus on eating healthy carbohydrates, fats, and proteins, while making the majority of your foods fruits, vegetables, whole grains, and lean proteins.

Track everything! Noting what and how much you eat and drink can help you identify patterns in your diet. Maybe you have been eating outside the house at parties or restaurants more often. It is easy to underestimate the calories in your morning latte or exclude those M&Ms from your food diary, but the only way to see where you can make changes is by tracking everything you consume as accurately as possible.
Plan your meals and snacks. Start by checking your fridge, freezer, and pantry to see what you have on hand. Plan meals and snacks and make a grocery list based on what you have and what you need. Stick to your grocery list in the store. Read our Meal Planning 101 blog for a step-by-step guide.
Prepare what you can ahead of time. This can be especially helpful when it comes to snacks. Have a few healthy snacks on hand to replace any lunchtime vending machine runs or mindless snacking in front of the TV. Meal prepping, batch cooking whole grains, or even roasting a sheet pan of vegetables at the beginning of the week can ensure you always have healthy foods to pull from the fridge.
Is someone else in your household in charge of grocery shopping and cooking? Have a conversation with them about your goals. Try to split these roles or do them together. If their favorite snack is a temptation for you, discuss other places they can store it to keep it out of sight and out of mind.

Physical Activity

How much you move your body also influences your weight and overall health. Engaging in regular physical activity can improve mood, sleep quality, and reduce stress in addition to influencing the number on the scale. Maybe you are not reaching your physical activity goals or feeling as though your current routine is not the best fit anymore. Tracking your movement and scheduling your physical activity are great first steps.

Track everything! Yes, this applies to both nutrition and physical activity. Note your minutes, steps, calories burned and/or any other metric you use to track your physical activity. If your goal is weight maintenance, it is important to determine the calories you expend so that you can balance them with the calories you consume.
Schedule time for physical activity. Set aside 5 minutes on Sunday to look at your schedule for the upcoming week and make a game plan. Check out our Sample Weekly Workout Plans blog for more tips.
Be realistic and adaptable. If you do not have 30 minutes, look for three 10-minute periods where you can engage in physical activity. Do not become frustrated if you do not stick to your plan one day. Reset and prepare for the next day.
Change up your routine. When you plateau or become bored, vary some aspect of your activity. Try changing the route you walk or run or exercising at a higher intensity for a shorter amount of time. Try a new activity. Refer to our Find Your Fitness Connection blog for inspiration.

Accountability is key!

Tracking provides great accountability, but leaning on others for additional accountability and support can be even more helpful.

Share your goals with family, friends or coworkers and ask them to check in with you on a regular basis. It can be as simple as one text or email a week asking about your goals.
Find someone with similar goals and work on them together. Go on a walk with a neighbor after work or have a friend over and cook a healthy meal together.

As you work towards your goals, always remember to give yourself grace! Every day will not be perfect and that is okay. Unexpected family events or work tasks may come up that shift your physical activity or meal plans. Do as much as you can to fit in movement and eat healthy when this happens. Just because one day did not go as planned does not mean you give up on your goals and plans for the rest of the week. Remember why you set your goals in the first place and make small adjustments to continue moving forward. Do not be afraid to adjust your goals or set new ones!

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Risky or Not?

December 3, 2021November 1, 2021 by Annalise Hafner

Have you ever wondered if it is safe to eat yogurt past its best by date or thaw poultry at room temperature? Maybe you are unsure if you can eat those roasted vegetables you left on the counter overnight or if you can store butter at room temperature. For all of your food safety related questions, look to the Risky or Not? podcast!

Risky or Not? is a short (about 11 minutes per episode) podcast hosted by Professor Ben Chapman, one of our colleagues and a food safety extension specialist at NC State University, and Dr. Don Schaffner, a food science extension specialist at Rutgers University. Dr. Don and Professor Ben release episodes about 3 times each week and answer all of your questions “about everyday risks from germs.” These extension specialists keep their science-backed answers succinct and straightforward so that you will finish each episode feeling informed on the topic at hand.

Here are a few Risky or Not? episodes to check out:

For a complete episode list, look through the Risky or Not? website. You can listen to episodes directly through the website or find them on Spotify or Apple Podcasts.

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Proper Portions

December 2, 2021November 1, 2021 by Annalise Hafner

The amount of food we eat is just as – if not more – important as the types of foods we eat when it comes to weight maintenance or weight loss. This is another reason why tracking food intake is critical to weight management. We tend to think we are better at estimating the amount of food we eat than we really are. Fortunately, we can learn to better estimate portions in order to accurately track food intake and ensure we are not overeating.

Here are helpful tips to keep portion sizes under control:

Estimate portions with everyday objects.¹

A baseball is about 1 cup. This is the recommended serving of a fruit or vegetable.
A tennis ball is about ½ cup and is a helpful measurement to portion out whole grains.
A deck of cards is about the size of a 3 oz serving of fish, poultry or meat.
The distance from the tip of your thumb to the thumb knuckle is about a tablespoon. This is a useful measurement for peanut butter, salad dressing or olive oil.
These tips are especially helpful when eating in a restaurant, ordering takeout or other scenarios when you are not in control of cooking or serving your food.
Refer to our Smart-size Your Portions blog for more information on estimating portion sizes with your hand.

Make your meal smaller.

Ask for a to-go box with your meal if you are eating in a restaurant. Put half of your meal in the box before you begin eating and get 2 meals for the price of 1!
Choose an appetizer or kids meal instead of an entreé. Be sure to choose something with fruits or vegetables.
Use smaller bowls and plates when serving your meals. We tend to fill up our dinnerware, so try eating from a smaller bowl or plate.
Use smaller serving utensils and silverware. These can help you monitor the amount of food you are serving and take smaller bites to enjoy meals more mindfully.

Utilize nutrition labels.

Determine the amount in one serving and portion out your food accordingly.
Be mindful of the calories per serving.
Check out our blog on Reading Nutrition Labels for more information.

Build balanced meals and snacks.

Try filling half of your plate with fruits and vegetables before adding any other foods. This can help you control portion sizes while increasing your fruit and vegetable intake.
Fill the other half of your plate with whole grains and lean protein for a balanced and delicious meal.
Include healthy carbohydrates, fats, and proteins in your snacks.

Start practicing these skills today!

¹ https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference

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Sample Weekly Workout Plans

November 30, 2021November 2, 2021 by Annalise Hafner

With busy schedules, it is not always easy to fit physical activity into our days. The Physical Activity Guidelines for Americans recommend adults strive for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week and 2 days of muscle-strengthening activities involving all major muscle groups. Looking at your schedule in advance and creating a plan at the beginning of the week is a great way to fit physical activity into your routine.

Below are examples of weekly workout plans that meet aerobic exercise and muscle-strengthening guidelines. These are designed to assist anyone looking to create their own plan but are not meant to serve as recommended or individualized regimens. That being said, feel free to use these plans as a starting point and always modify any activities to suit your needs. A mix of moderate and vigorous-intensity exercises may be more realistic. Additionally, muscle-strengthening activities may also contribute to your aerobic activity minutes if performed in a circuit fashion with shorter rest intervals or in a HIIT training style.

Keep the following in mind as you plan your weekly workouts:

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 to meet the recommendations. Take into account where you are now, where you want to be and increase your activity over time.
Make a game plan and write it down. Be as specific as possible.
Outline what you want each activity to look like.
Add up your planned aerobic activity minutes for the week. Double any vigorous-intensity activity minutes when finding your total minutes.

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.

Sample Plan: Moderate-Intensity Aerobic Exercise

Monday	7:00 – 7:30 am Water Aerobics 12:20 – 12:30 pm Brisk Walk at Lunch	40 min
Tuesday	12:20 – 12:30 pm Brisk Walk at Lunch 5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch	10 min
Wednesday	7:00 – 7:15 am Yoga 12:20 – 12:30 pm Brisk Walk at Lunch	25 min
Thursday	12:20 – 12:30 pm Brisk Walk at Lunch 5:30 – 6:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch	10 min
Friday	7:00 – 7:30 am Water Aerobics 12:20 – 12:30 pm Brisk Walk at Lunch	40 min
Saturday	10:30 – 11:00 am Family Bikeride	30 min
	Total Minutes:	155 min

Sample Plan: Vigorous-Intensity Aerobic Exercise

Monday	6:30 – 7:00 pm Kickboxing Class (x2)	60 min
Tuesday	7:15 – 7:45 am Lap Swimming (x2)	60 min
Wednesday	6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
Thursday	7:15 – 7:30 am Run (x2) Jog 3 min, Run 9 min, Jog 3 min	30 min
Friday	6:30 – 7:00 pm Bodyweight Strength, Squat to Overhead Press, Reverse Lunge with Rotation, Push-Ups, Single-leg Romanian Deadlift, Reverse Ab Crunch
	Total Minutes:	150 min (75 min vigorous)

To learn more about the difference between moderate-intensity and vigorous-intensity physical activity check out the CDC’s Physical Activity Basics.

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Don’t Wait, Start Your New Year’s Resolutions Today!

November 29, 2021July 25, 2022 by Annalise Hafner

Resolutions should not be reserved solely for the New Year. You can make resolutions or goals at any time of the year. Why not start now, with a holiday season goal: to be the healthiest and best version of yourself during this busy time of the year!

Big things happen when we start with small changes in our everyday routines. Maybe it is the year that you devote time for self-care and mindfulness to reduce stress and avoid the tendency to overindulge with holiday foods.
Use these 3 simple steps to begin your holiday season with a goal for a healthier you.

Write down a few goals for yourself and place them in a location that will serve as a reminder, such as a bathroom mirror or computer screen.
Include why these goals are important to you. Be specific: include steps as to how, when, and where these goals can be achieved.
Give yourself a pep talk. Imagine what it would feel like to accomplish your goals. Stay positive and believe in yourself.

Read our blog post on how to stick with your goals.

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

Here are 8 ways to improve your sleep:

Ingredients

Directions

Nutrition Information per Serving

Here are a few stretches you can perform in a chair to get you started:

Nutrition

Physical Activity

Accountability is key!

Here are helpful tips to keep portion sizes under control:

Estimate portions with everyday objects.1

Make your meal smaller.

Utilize nutrition labels.

Build balanced meals and snacks.

Keep the following in mind as you plan your weekly workouts:

Sample Plan: Moderate-Intensity Aerobic Exercise

Sample Plan: Vigorous-Intensity Aerobic Exercise

Estimate portions with everyday objects.¹