Blog – Page 16 of 64 – Eat Smart, Move More, Prevent Diabetes

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 Proportions

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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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Do Omega 6 Fats Cause Inflammation?

November 26, 2021November 1, 2021 by Carolyn Dunn, PhD, RD, LDN

A plastic bottle of sunflower oil beside an empty pan on a gas stove

You may have heard that foods high in omega 6 fats (soybean oil, safflower oil, sunflower seed oil, vegetable oil) can cause inflammation in the body. Since inflammation is the root cause of most chronic illnesses including heart disease this would not be good. So, where is this theory coming from that omega 6 fatty acids cause inflammation? One reason for this claim is that omega 6 fats such as linoleic acid can be converted to arachidonic acid in the body. Arachidonic acid can be converted to prostaglandins which can set off an inflammatory response. BUT WAIT – in reality, hardly any linoleic acid gets converted to arachidonic acid.

According to Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard TH Chang School of Public Health, “Although the pathway is there, it’s not active unless there is a deficiency of omega 6 fats. When you eat omega 6 fats, you’ll see an increase in linoleic acid, but you will not see an increase in arachidonic acid or prostaglandins.”

Many studies show that consuming foods containing omega 6 fat, especially when they replace saturated fat, lowers the risk of heart disease. “There is no good clinical research that shows adverse effects for omega 6 fats. In fact, studies actually show beneficial effects.” Sacks says.

This points to something we teach intro nutrition students. Just because there is a pathway for something to happen in the body – linoleic acid to arachidonic acid to prostaglandins – does not mean it will happen. Logic without proof is not a reason to change dietary recommendations.

5 Tips for Using Your Freezer to Waste Less Food

November 25, 2021November 15, 2021 by Sarah Myer

Woman standing in front of fridge with both the fridge and freezer doors open making a grocery list.

Cooking during the pandemic definitely changed how we use the freezer. These 5 tips have been helpful to reduce food waste, reduce meal prep time, and help us use our freezer more effectively.

Freezing Food is about Preserving the Quality of the Food

Oftentimes you will see the phrases “Best if used by,” “Sell by” and “Use by,” among others. It can be confusing but these dates refer to product quality and flavor and are not expiration dates. (The one consistent exception to this is infant formula. That date does mean what it says and any unused formula should be discarded after that date.)

The next time you notice a food product whose label date has passed, check for signs of spoilage like color, consistency or texture before deciding to consume or throw away.

Know How Long Something Can Be Refrigerated or Frozen

Technically, if you freeze something, it should last forever. But in reality, the quality of the food diminishes the longer it is in a freezer. Here are some guides from NC State Extension and FoodSafety.gov that may help.

Freeze food when it is fresh

The freezer cannot reverse time. It just stops it for a while. It is best to freeze food that is fresh or food that has just been cooked (but cooled properly).

This is especially important for fruits and vegetables. Blanching fresh fruit and vegetables before freezing will kill enzymes that cause produce to turn brown and deteriorate.

Frozen vegetables will be mushier than their fresh counterparts so consider using vegetables in soups, sauces, or mixed side dishes.
Sauces and stocks freeze well. Making extra sauce and freezing it has definitely helped us on busy nights when there isn’t a lot of time for meal prep or dinner.

Do not put hot food in the freezer

This is both a health safety issue and a food quality issue. The food danger zone is 40^o to 145^o. Food should not be in the temperature range for more than 2-6 hours depending on the food. Cooked foods should be cooled down to under 40^o before being frozen. Bacteria can grow in this temperature danger zone and your freezer temperature can be raised if you have a lot of hot food in your freezer.

Do not put food in the fridge to cool down immediately after cooking. Ideally, food should be left to cool down to room temperature on the stove or counter, and then transferred to the fridge to keep cooling down to 40^o or below. Then food can be frozen. If the food is not cooling down quickly, you can portion out the food into smaller portions or add an ice bath to the food to cool it down.

Label Everything

This is one of my favorite tips from the “It’s Always Freezer Season” cookbook by Ashley Christensen and Kaitlyn Goalen. They even have a google spreadsheet with a list of everything they have in their freezer. We don’t have that much space in ours, but labeling everything has definitely helped us be more confident about the food we pull out of the freezer.

Labels should be easy to find whether you store your frozen foods in glass, plastic, or plastic bags. Make sure you include the date as well as a description of the food.

How to Modify Any Workout

November 23, 2021October 13, 2021 by Annalise Hafner

There are countless workouts available online, but they likely are not always a perfect fit for you. The good news is you can modify any workout you find! Maybe not yet, but after reading through these tips, you will have the skills to make any workout your own.

Start by focusing on the FITT principle for physical activity.

That is, think about the frequency, intensity, time, and type of physical activity you include in your routine.

Frequency refers to how often you engage in physical activity. Choose to adhere to a workout plan 3 to 4 days out of the week rather than everyday if that better fits your needs and current physical activity levels. Find a schedule that works for you.
Intensity refers to how hard you are working during your physical activity session. You always have the option to lower your intensity by slowing your pace, grabbing lighter weights, or performing 2 sets rather than 3, for example. In the same vein, you can always increase your intensity to make a workout more challenging.
Time refers to the duration of your physical activity session or intensity intervals. Decrease the total moving time for a cardio plan or shorten work intervals during a HIIT workout to modify the time.
Type refers to how you are being physically active. You do not have to stick to one type of activity. In fact, it is great to vary your movement patterns and engage in different activities. Maybe a strict jogging plan is not for you. Try jogging with the plan some days and cycling or doing bodyweight strength workouts on the other days to add variety.

Look up exercise modifications to make any workout your own!

In addition to the countless workouts available on the internet, you can also find modifications to any exercise.

Search for exercise modifications. For example, “how to modify a plank” or “alternate exercise for jumping jacks” yield a variety of resources and options.
Try searching for standing or no jumping workouts on YouTube for routines with fewer exercises you may have to modify.

Key Takeaway: You have the ability to make any workout fit your needs and work for you! Do not let one exercise or one aspect of a workout stop you from trying it out. It may take practice and a little more effort on your part at first, but learning to modify workouts can empower you to move more and try different activities.

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Happy Planksgiving! 30 days of Thanks and Planks

November 22, 2021October 19, 2021 by Kelly Nordby, RD, LDN

It’s Thanksgiving! What a great time to give gratitude for family, friends, colleagues, and a support system that is absolutely crucial to keeping us upright…our core! Be sure to check out the plank modifications and challenges below to create a challenge that works for you.

My aerobics instructor shared that she was doing a Planksgiving Challenge…30 days of thanks and planks. Just to be team players, several of us offered to join her about a third of the way through the challenge. On day 1, you begin with holding a plank for 1 minute and incrementally work up to 5 minutes. I have been choosing the forearm plank, but everyone chooses the plank position that works best on an individual basis.

I have to say that the idea of holding a plank for 5 minutes is daunting, but we have gradually worked up to 3 minutes so far and while I am not comfortable by the end, it is not as bad as I thought that it would be. Doing it with the support of others and an upbeat song that lasts about the duration of that day’s plank is key!!

The challenge that we are doing is adapted from ilovekickboxing.com; however, I googled “Planksgiving Challenge” and about 564,000 results came up, so apparently there are many out there who are giving thanks to their abs.

Our Planksgiving 30-day Challenge* (feel free to adapt to your own personal fitness goals):

Feel free to adapt to your own personal fitness goals. Adjust the times and modify as you see fit.
Plank Modifications
- Place your forearms or hands on a stable chair or on the wall.
- Lower your knees to the floor.
Plank Challenges
- Try a plank march, alternating the arm you begin with.
- Raise and lower one leg at a time while maintaining your plank position.
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.

Day 1 – 1 min	Day 11 – Rest	Day 21 – 3 min, 15 sec
Day 2 – 1 min, 15 sec	Day 12 – 2 min, 30 sec	Day 22 – 3 min, 30 sec
Day 3 – 1 min, 30 sec	Day 13 – 2 min, 45 sec	Day 23 – Rest
Day 4 – 1 min, 45 sec	Day 14 – 2 min, 45 sec	Day 24 – Rest
Day 5 – Rest	Day 15 – 3 min	Day 25 – 3 min, 30 sec
Day 6 – 1 min, 45 sec	Day 16 – Rest	Day 26 – 4 min, 15 sec
Day 7 – 2 min	Day 17 – 3 min	Day 27 – 4 min, 30 sec
Day 8 – 2 min	Day 18 – 3 min	Day 28 – 4 min, 45 sec
Day 9 – 2 min, 15 sec	Day 19 – 3 min, 15 sec	Day 29 – Rest
Day 10 – 2 min, 15 sec	Day 20 – 3 min, 15 sec	Day 30 – 5 min

Happy Planksgiving!

*adapted from ilovekickboxing.com

Is it ok to eat a hot dog every now and then?

November 18, 2021November 1, 2021 by Cathy Thomas

For most of us, we should strive to eat healthy most days of the week. However, “cheat” days are part of our lives and on some eating plans, encouraged. So what do you eat on splurge days? Pizza, pasta, hamburgers, sweets or hotdogs? Researchers from the University of Michigan School of Public Health, Department of Environmental Health Sciences published findings in Nature Food detailing their newly developed Health Nutritional Index, analyzed individual foods based on their composition to calculate each food item’s benefits using 15 dietary risk factors.

According to the author’s calculations, a beef hot dog on a bun resulted in a loss of 36 minutes of healthy life “largely due to the detrimental effect of processed meat,”. The interesting news is that a peanut butter and jelly sandwich was associated with an increase of 33 minutes. Foods like baked salmon, salted peanuts, and rice with beans were also associated with gains between 10 and 15 minutes.

It is important to know that swapping 10% of daily caloric consumption from beef and processed meats for fruits, vegetables, nuts, legumes, and certain kinds of seafood could reap significant health benefits, with the team citing a gain of some 48 minutes per person per day making these foods the winners and gave us precious more minutes.

So knowing this, I am saying no to hot dogs. NO MORE HOTDOGS on my menu as well as limiting highly processed meats. I am looking forward to more wonderful days of enjoying this great life and good health. Hotdogs and highly processes meats, you lose, health, you win!

Getting Ahead of The Holiday Meal Cost

November 17, 2021July 25, 2022 by Casey Collins

a whole roasted chicken on a silver platter surrounded by a holiday table setting

Everyone loves the holidays, but let’s be honest, it can get expensive, especially when you have several guests to feed. Our NC State colleagues on the More in My Basket team have created a great six-part series on how to prepare and get ahead of the holiday meal cost. They recommend planning your menu in advance because it allows you the opportunity to be sure all your favorite dishes are included. You also want to stick to your menu items and buy in advance over the course of several grocery trips. This will help spread out the expenses and lower the impact on your monthly food budget.

If you don’t have time to implement all of the planning strategies before Thanksgiving, use what you can and plan ahead for your next big holiday meal.

View the links below to read more on each topic and get downloadable pdfs for each part of the series.