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How and Why to Begin Exercising

by Meg Sargent

Our bodies are built to move and that goes for every body. So, treat your mind and body to some physical activity! Not sure where to start, don’t worry. We are taking it back to basics to help kickstart your physical activity journey.

WHY we need to be physically active:

  • Improves our mood
  • Boost our energy and promotes better sleep
  • Sharpens our focus
  • Is good for our bones and our muscles
  • Reduces risk of chronic disease and obesity

Who to be active with:

Whomever you want! Exercising can be a great social experience. Take family or friends with you on a stroll around the block, get together with some friends for a dance party, or find some new friends at a local fitness class. 

What to do/How to be active:

  • Be active any way you want! Doing what you enjoy is the most important part. You can dance, take a walk at a local park or around your neighborhood, play a recreational sport, go to the gym, take a fitness class, schedule a walking meeting with your coworkers, bike to destinations, or just around the block for fun, play frisbee, rollerblade, workout with a friend or family member. The options are endless and we encourage you to get creative!
  • Make sure that you are getting at least 150 minutes a week of moderate to vigorous aerobic activity 
  • Try to add some muscle-strengthening activity at least 2 days per week. For this you can use your body weight, items found at home or hit the gym. Check out this blog for strength training workouts.

When to be active:

Anytime! Anytime that works for you. Some people are morning folks and that works great for them. Other people, like myself, prefer afternoon and evening workouts.

Even if you can’t find a huge chunk of time to dedicate to the activity, remember that you can always break your activity up into increments throughout the day. You can do five 5-minute bouts of exercise throughout the day to equal 25 minutes a day. Do what you can when you can!

Where to be active:

Anywhere!! But pick a space that is conducive and supportive of your preferred activity.  Find new parks and trails to work or bike in. Pick a gym that’s right for you. Invest in a resistance band or jump rope that you carry around to exercise anywhere whenever you have time. Know that you can work out from home and invite all of your friends over for fitness time followed by a healthy meal. Find locations that work for you!

Consistency is key! Set yourself up for success by finding physical activities that you enjoy. If you enjoy the activity, it is much more likely that you will continue and make a habit out of this new hobby.

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Book Review – The Whole Body Reset

by Carolyn Dunn, PhD, RD, LDN
Image shows the cover of the Whole Body Reset book

I have been in nutrition for over 35 years and have read literally hundreds of popular books to help others navigate the plethora of diet books. The Whole Body Reset by Stephen Perrine caught my eye as it was specifically for those in mid-life and beyond. Most nutrition and diet books don’t really discern between a 25-year-old and a 60-year-old which makes their recommendations less than appropriate for older adults. Further, most diet and nutrition books offer little except hype and the next fad diet. Not so with The Whole Body Reset. The book offers the latest research in the area of timing protein consumption. It examines how the older person metabolizes and utilizes protein in a much different way than younger adults. This makes it important (imperative) to consume adequate protein and fiber at each meal. The book offers a simple guide to eating this way including many recipes. This way of eating is not contrary to what we know is paramount to healthy eating or eating the traditional Mediterranean diet but a way to time our protein to preserve muscle, build muscle and achieve and maintain a healthy weight. I encourage you to give this book a read. If you want a quick summary – I offer you this. Eating 25-30 grams of protein and 5 grams of fiber at each meal stimulates protein syntheses and helps us build and maintain muscle. See this blog for more details about why this is so important.

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Why is Strength Training Important for a Healthy Life?

by Carolyn Dunn, PhD, RD, LDN

The recommendations for how much we need to be active include cardio (walking and running) and strength training. You hear plenty about how important moving is but may not know or hear much about the importance of strength training. It is critical for overall health. Strength training includes anything you do to stress your muscles. It can be using stretch bands, weights, or even your own body weight. Here are some advantages of building and maintaining your muscle mass as you age.

Helps control weight.

Having less muscle has been shown to be an increased risk of being overweight and gaining weight as you age.

Decrease risk of chronic illness.

Higher levels of muscle mass are associated with a lower risk of high blood pressure, heart disease, and diabetes.

Decrease the risk of falls.

Stronger muscles help with our balance and decrease the risk of falling.

Overall feeling of wellbeing.

Being strong improves your mood and self-confidence.

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Finding YOUR Gym

by Carolyn Dunn, PhD, RD, LDN

The pandemic had most gyms closed.  You then may have questioned if it was a safe place to be. With vaccines and loosening of COVID precautions, many of us are now back at a gym. If you are like me, your gym membership has long since expired and you may be in search of your next gym experience. How do you choose with so many gyms out there? Here is a quick three step process to help you pick your next place to get your cardio and weight training to build a strong heart, lungs, and lean body mass.

Near my home or work.

Research shows that if it is more than 4 miles away you are far less likely to go. People who lived close to their gym were five times more likely to actually go to the gym. Draw a circle around your home or office and see what gyms are closest to you.

Offers the things I really want and need.

If you know that all you need is a treadmill and a few weight machines to get your workout, don’t pay for a gym that offers free classes, yoga, pool, and sauna. On the other hand, if you can find a one stop shop that offers all you need, it may be cheaper in the long run than paying separately for yoga, spin or other group fitness options. The most expensive gyms offer a wet area with a lap pool and/or water aerobics. If this is something you know you will not use, opt for a gym without this.

Not too crowded.

If you always workout after work and your gym is packed at that time, find somewhere else. Ask for a week trial and go at the time you would usually workout. If you have a hard time getting a cardio machine and the weight area or weight machines are crowded, it will take much longer to get your workout completed.

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Pad Thai-Inspired Hearts of Palm Noodles

by Carolyn Dunn, PhD, RD, LDN
Recipe and Photo from Med Instead of Meds

Pad Thai is certainly one of the most popular Thai dishes in the US. It has a sweet, sour, spicy combination that is hard to beat. Making it at home can be complicated with finding the traditional ingredients of Nahm prik Pow (hot sauce), palm sugar, tamarind sauce, fish sauce, etc. The noodles used for Pad Thai are rice noodles that, while delicious, don’t have much nutritional value. This dish is inspired by the flavors of Pad Thai but uses ingredients that you are more likely to find at your local grocer. The rice noodles have been replaced by hearts of palm noodles that are growing in popularity. They are widely available online and in many grocery stores. Ask if you cannot find them as they can tuck them away in weird places. We have added more vegetables than you would normally find in Pad Thai to further improve the nutritional value. If you don’t have fish sauce, you can just use all soy sauce. Sambal is an Asian hot sauce that is widely available in grocery stores, you could substitute Sriracha if you like.

Serves: 2
Serving size: ½ of recipe (263 grams)
Prep time: 30 minutes
Cook time: 15 minutes
Total time: 45 minutes

Ingredients

  • 2 teaspoons sambal
  • 1 teaspoon fish sauce
  • 1 teaspoon low sodium soy sauce
  • 2 teaspoons rice vinegar
  • 1 teaspoon sugar
  • 1 Tablespoon canola oil
  • 2 cups vegetables – a good combination is shredded Napa cabbage, julienne peppers, julienne leeks – you can also use pea pods, green onions, carrots, or shallots
  • 1 can hearts of palm noodles, drained well
  • 1 egg, beaten
  • 2 Tablespoons peanuts, coarsely chopped
  • 4 lime wedges

Directions

  1. Mix the first 5 ingredients to create the sauce and set aside.
  2. Add the canola oil to a hot wok, stir fry pan or large skillet.
  3. When the oil is hot, add the vegetables and stir fry until crisp tender.
  4. Add the hearts of palm noodles and heat through.
  5. Push the vegetable, noodle mixture to the side and add the beaten egg. Cook until done and fold the whole dish together.
  6. Add the sauce and cook for a minute.
  7. Taste and adjust the seasoning.
  8. Top with peanuts and serve with lime wedges.

Nutrition Information per Serving

  • Serving Size: ½ recipe (263 grams)
  • Calories: 217 calories per serving
  • Carbohydrates: 12 grams
  • Fiber: 4 grams
  • Protein: 9 grams
  • Fat: 14 grams
  • Sodium: 623 mg

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Tomato Lentil Soup

by Carolyn Dunn, PhD, RD, LDN
Photo and Recipe from Med Instead of Meds

This dish resembles Raasam a Southern Indian soup. However, we have adapted this to be made with ingredients more common in American kitchens. It does have some of the flavors you might expect in an Indian dish and can be made spicier by adding more hot peppers or using hotter peppers than jalapenos. You can continue to cook this to increase the thickness or serve it as a thinner soup. The hing is optional but a great ingredient to add to help with the digestion of the lentils. It can be found in Indian markets or online. You can also serve this with rice. This is super easy to make and guaranteed to be on your list of dishes to make often.

Serves: 6 servings
Serving size: ⅙ of recipe
Prep time: 20 minutes
Cook time: 1 hour
Total time: 1 hour 20 minutes

Ingredients

  • 2 Tablespoons canola oil
  • 1 onion, sliced thinly
  • 1 Tablespoon grated ginger
  • 1 teaspoon turmeric
  • 1/8 teaspoon cayenne (more or less depending on how hot you would like this)
  • ½ cup red lentils
  • 2 quarts low sodium chicken broth (you can use vegetable stock to make this a vegan dish)
  • 1 can 1-pound no salt added crushed tomatoes
  • 1 jalapeno minced – you can use a hotter pepper for more heat
  • 1 teaspoon sugar
  • 1 teaspoon Dijon mustard
  • 1 lime, zest and juice
  • ½ teaspoon hing (optional)
  • Salt to taste (nutrient analysis is for 1/2 teaspoon)

Directions

  1. Heat the oil in a large pot.
  2. Add the onions and cook until golden, do not allow to brown.
  3. Add the ginger, turmeric, and cayenne and cook for 30 seconds.
  4. Add the remaining ingredients and cook for 50 minutes to 1 hour stirring occasionally.
  5. Adjust seasoning. The amount of salt you need to add will depend greatly on the salt continent of the broth and tomatoes.

Nutrition Information per Serving

  • Serving Size: ⅙ recipe (502g)
  • Calories: 204
  • Carbohydrates: 25 grams
  • Fiber: 5 grams
  • Protein: 13 grams
  • Fat: 7 grams
  • Sodium: 347 mg

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How to Avoid the Sunday Scaries

by Casey Collins
Dad sitting the grass and playing with his young daughter

The “Sunday Scaries” is the anxiety or dread that you may have encountered on a Sunday in anticipation of the upcoming workweek. At some point on Sunday–typically late in the afternoon–you begin to feel as if your weekend is slipping away and the time before you have to be back at your desk is quickening. 

This is not necessarily a sign of discontent in your work life, even if you love your job you may sometimes encounter the Sunday Scaries. People have long been mourning the end of the weekend. While this stress may be uncomfortable it is manageable. Here are some tips to ease the unpleasantness of the transition from the weekend to the workweek.

  • Adopt a weekend-as-vacation mindset–treat the entire weekend as a mini-vacation and don’t work at all on Saturday and Sunday. This will help you to slow down and start your week actually feeling well-rested.
  • Take time away from your phone–set screen limits from your phone on the weekends so that you are less likely to check work messages. Be bold and leave your phone in the car or at home for some weekend activities!
  • Stay in the moment & focus on making new memories–don’t spend your weekend rehashing the workweek. Try to make your mind focus on where you are in the moment, this will also help you make the most out of quality time with friends and family. 
  • Plan a fun activity on Sunday nights–don’t procrastinate tasks until Sunday evening whether they are for work or personal admin because this can contribute to the feeling that your weekend is slipping away.

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3 Reasons to Move More

by Sarah Myer
African American woman joyfully power walking on a track.

Research has come out in the last year highlighting 3 reasons to move more during your day.

#1 – Get Some Steps in Each Day

The Steps For Health Collaborative looked at how many steps people take a day and compared it with longevity and life expectancy. They found that getting more steps per day is better for your overall health. What is even more interesting, is that not everyone needs 10,000 steps a day. They found that for people 60 and older, getting in 6,000 – 8,000 steps had the same benefit for life expectancy as people over 60 who got 10,000 steps in a day.

#2 – Moving More Today Helps Control Your Blood Sugar Tomorrow

We know that exercise can help control blood sugar and help lower it over time. A team in France recently found that moving just 1,000 more steps in a day can help lower your blood sugar tomorrow.

#3 – Moving More Helps Prevent Diabetes

People who were moving less when they started their diabetes prevention program can benefit the most from adding physical activity to their lifestyle changes. A study that looked at people who participated in a diabetes prevention program 12 years ago published its results in 2021. People who added more physical activity in their day were less likely to get diabetes 12 years later. This was not affected by beginning weight, age, gender, or if you are already taking a medicine to reduce your A1c. Physical activity can benefit everyone!

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Cucumber Kim Chi

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

  1. Cut the cucumber in half lengthwise and scoop out the seeds using a spoon.
  2. Slice the cucumber into thin slices and place in a colander in the sink or over a bowl.
  3. Toss the cucumber with the salt and set aside to drain for 2 hours.
  4. Place the cucumbers in a bowl and combine with remaining ingredients.
  5. 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

by Carolyn Dunn, PhD, RD, LDN
Photo and Recipe from Med Instead of Meds

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

  1. Boil potatoes until well cooked, drain and set aside.
  2. Heat oil in a large sauté pan.
  3. Add the coriander and cumin and cook for 30 seconds.
  4. Add the onion, ginger, jalapeno, cayenne, and salt. Cook until onions are translucent.
  5. Place potatoes in a large bowl and mash roughly with a fork or potato masher.
  6. Add the onion mixture, peas, and egg whites. Mix to combine. The mixture should be lumpy.
  7. Refrigerate for 30 minutes.
  8. Form into 16 cakes.
  9. Heat a non-stick pan over medium heat. Add the non-stick cooking spray.
  10. 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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