Blog – Page 17 of 64 – Eat Smart, Move More, Prevent Diabetes

Banana Nut Med Muffins

November 1, 2021October 21, 2021 by Carolyn Dunn, PhD, RD, LDN

Next time you have overripe bananas lying around, don’t throw them out – make these delicious and healthy muffins instead!

Most muffins are just a step away from cake with lots of added sugar and unhealthy fat. Not these med muffins! These muffins utilize ripe bananas for natural sweetness and nuts for heart-healthy fats. Great for a breakfast on the go or a mid-afternoon sweet treat, these muffins provide you with sustaining energy any time of day.

Since we are not adding any sugar to these muffins be sure that your bananas are overripe. Think almost black and squishy. When a banana is overripe the starches within the fruit have started to break down and become simple sugars, aka sweeter. No overripe bananas around? No worries. Place your bananas into a brown paper bag with an apple. Fold the top over to seal the bag. Both fruits give off a natural gas called ethylene, which helps to ripen the fruit quickly. Wait 1-2 days and your bananas will be ready to go.

Lifehack: to prevent the muffin tin paper liners from becoming too damp or soggy pour a small amount of regular (not instant) rice into the muffin tin before placing the paper liners. You’ll want the rice to evenly coat the bottom of the muffin tin. The rice acts like a sponge, soaking up excess moisture during the cooking process. Take muffins out of the tin after baking and allow them to cool on a wire rack. Toss the rice after baking.

Recipe

Serves 12

Serving Size: 1 muffin

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Total Time: 35 minutes

Ingredients

2 overripe bananas
1 ½ cup chopped apples
1 cup chopped nuts (walnuts, pecans, or almonds)
2 eggs
1 cup old fashioned oats (not quick cooking)
1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
2 teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt

Directions

Preheat the oven to 400° degrees.
Line 12 muffin tins with an even layer of rice. Then line with muffin papers and spray with non-stick cooking spray.
Mash bananas with a fork in a medium bowl.
Add apples, nuts, and eggs to the bananas; mix well.
In another bowl, mix dry ingredients.
Add the dry ingredients to the banana mixture and mix until just combined.
Spoon the muffin mixture into muffin cups.
Bake for 20-25 minutes until the internal temperature of the muffin is 165° degrees.
Remove the muffins from the muffin tin and place on a wire rack for cooling.
Once cool, store in the refrigerator for 4-7 days.

Batch cooking

Once muffins have cooled, individually wrap each muffin in plastic wrap and place into a freezer bag. Freeze for up to 3 months. For serving: place muffin in the refrigerator overnight or remove plastic wrap and microwave for a few seconds.

Alterations

Not in the mood for walnuts? Feel free to substitute any nut or seed that you like. Some other options include: slivered almonds, chopped pecans, chopped pistachios, sunflower seeds, or pumpkin seeds.
Don’t care for nuts? Try one of the seeds above or replace the nuts with dried fruit, such as raisins, or dark chocolate morsels for a decadent treat.

Nutrition Information per Serving

*based on recipe made with walnuts

Serving Size: 1 muffin
Calories: 130 calories
Fat: 8 grams
Sodium: 294 mg
Carbohydrates: 13 grams
Fiber: 2 grams
Protein: 4 grams

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Is sucralose making you eat more?

October 25, 2021November 4, 2021 by Carolyn Dunn, PhD, RD, LDN

The non-nutritive sweetener sucralose is found in literally thousands of foods, most diet soft drinks are sweetened this way. The zero calories on the label signals that this food would help with weight loss, especially if it is being swapped for its full calorie version.

A recent study published in the Journal of the American Medical Association found otherwise. This randomized trial found that women, particularly obese women tended to eat more and have increased cravings after consuming sucralose when compared to sugar.

These findings are consistent with other findings in similar studies. While more study is needed, it would seem that especially for women, diet soft drinks should be a sometimes food, not consumed every day.

Water continues to be the number one way to RETHINK YOUR DRINK.

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Can you eat rice and pasta and still lose weight? The answer lies in something called resistant starch.

October 18, 2021October 13, 2021 by Carolyn Dunn, PhD, RD, LDN

Carbohydrates have gotten a bad rep – a really bad reputation. Carbs are not all created equal. Sugar and highly refined grains and foods made from white flour should be off the menu or at least consumed infrequently. What should be on your grocery list are whole grains; think brown rice and whole-wheat pasta.

I recently attended a professional seminar on pasta. The way pasta is made the protein component of wheat wraps itself around the starch portion and when that pasta is dried, it is metabolized slower than would be expected given the amount of carbohydrate in this food. To give your pasta an even bigger health boost, cook it, chill it, then reheat it. This creates something called resistant starch.

Resistant starch is a type of starch that is resistant to digestion. It acts much like fiber and passes through the GI tract. The benefits of resistant starch are lower insulin sensitivity, lower blood sugar levels, reduced appetite and improved digestion.

What about rice? Do the same choose brown rice, cook, chill, reheat steps for rice for a dish that your body metabolizes much slower. Some studies have shown that the calorie savings can be substantial by adding the step of chilling and reheating as it creates resistant starch.

Lots of good news here about these high carb foods. However, it is not a license to eat all you want. Portions are still key. Measure your cooked rice or pasta and store it in the refrigerator in single serving containers (or the number of servings you would need for one meal for your family’s size). Add lots of vegetables and choose brown rice and whole-wheat pasta.

Here are some delicious new recipes at www.medinsteadofmeds.com to get you started! Be sure to add the cook then cool step to create resistant starch.

Two Easy Salad Recipes—Before we Say Goodbye to Summer

October 13, 2021October 13, 2021 by Carolyn Dunn, PhD, RD, LDN

While the calendar says Fall, the 80 plus degree highs for most days still says summer. Before we say goodbye until next year. Try these two new salad recipes on www.Medinsteadofmeds.com.

Tomato and Pepper Salad with Lime

A quick salad that is as beautiful as it is delicious. The addition of black and green olives means healthy fat and lots of flavor.

Cucumber Caper Salad

Cucumbers are one of my favorite vegetables so I am always trying to land new recipes. This salad is bright and delicious. Serve right away for peak flavor.

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A Food Thermometer is Key to Food Safety

October 11, 2021October 4, 2021 by Jerrel Bushel

Do you have a food thermometer stashed in your kitchen but are unsure how and why you should put it to use? If you cook meat regularly, using a food thermometer is a game-changer and can mean the difference between just cooked and overdone or tough meat. The only accurate way to determine if food is cooked to a safe temperature is with a digital food thermometer.

Digital thermometers are available in different sizes and have a variety of features depending on the intended use. The prices vary greatly but you can get a decent food thermometer in the $10 – $15 range. When purchasing a food thermometer look for these features:

3-5 second response time, backlit
Celcius/Fahrenheit selector
Foldaway or coverable probe.

Food Thermometer Tips:

Color is not an accurate reflection of “doneness”. Burgers often turn brown before reaching a safe temperature and chicken can reach a safe temperature while presenting a pink or tan color.
The thermometer should be placed in the thickest part of food for the most accurate reading, but measured in different places to ensure food is cooked evenly.
After cooking, letting food rest will allow the temperature to continue rising and destroy any leftover harmful bacteria. The final temperature reading can be taken after the food has rested.
Follow the FDA-recommended safe minimum internal temperatures for best results!

For more information on ways to properly use a food thermometer check out these Safe Plates resources:

My favorite sprouted grain—Ezekiel English muffins

October 4, 2021September 28, 2021 by Kelly Nordby, RD, LDN

First, it might be helpful to share a little background on sprouted grains. Some experts say that there is an advantage to harvesting the sprout during the germinating process that helps increase the nutrients that are available to the body such as folate, iron, vitamin C, zinc, magnesium and protein. These nutrients are also available in whole grain products, but just in differing amounts. Also, sprouting grains and legumes has also been shown to reduce their phytic acid content, which improves the absorption of iron, calcium and zinc. There does seem to be a lot of variability in the nutrients in sprouted grain products, so it is important to do label comparisons.

Now the fun part…let’s talk about taste. To me, sprouted grain products are denser and nuttier than most whole grain products and they have a great texture! My favorite is the one that ends up on my breakfast table most mornings and that is Ezekiel Cinnamon and Raisin English muffins. They have 4 grams of fiber for an entire muffin and only 160 calories. I spread a tablespoon of peanut butter on each half and add ½ cup of fruit and coffee and voila…breakfast!! Because there is a mixture of sprouted grains and lentils in many products including Ezekiel English muffins, they are considered a complete protein, which helps this satisfying breakfast stay with me during my morning workout and all the way until lunch.

Snacks and Lunch Packing Hacks

September 27, 2021September 27, 2021 by Casey Collins

Our colleague and nutrition expert, Catherine Hill, RDN, LDN, shares some simple tips for nutritious snack options, a bin system for organizing your fridge and pantry, as well as lunch-packing hacks. Watch the video below to learn more!

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What Does Fitness Mean To You?

September 20, 2021September 14, 2021 by Meg Sargent

athletic black male performing a clapping push up mid-air with hands together.

Merriam-Webster dictionary defines fitness as: “the quality or state of being fit.”

Wow, that seems broad.

When I ask someone what “being fit” or what fitness means to them, most people will talk about only physical health. A lot of times we use it as an adjective for people who look a certain way. Maybe they are lean or have big muscles. The younger me would have agreed with this definition. The younger me would have also spent 2 hours in the gym only to go to a nearby restaurant and eat an entire meat lover’s pizza by myself. The younger me couldn’t touch her toes, didn’t care about her emotional or mental wellbeing, and barely slept. But I looked “fit!” In this case, my physical appearance was not an accurate reflection of my overall health.

Fitness is more than just physical. To be physically fit we must feel our best in other ways. We must feel good because we are sleeping adequately, eating well, and supporting our mental, spiritual, and emotional health. Fitness is a fluid concept and can change depending on the phase of life that we are in.

So, what does fitness mean to you? Maybe that’s meeting a daily step count goal, or that you can play a recreational sport. For some people, attending a yoga class can be great for their physical and mental health. Sometimes we are in a phase of our life where being fit means you’re able to run or bike in a race or achieve ambitious strength and power goals. Other times goals may be more functional such as climbing stairs without being winded or comfortably completing household chores. We all go through phases where our physical goals are more ambitious while in other phases we seek to maintain our physical fitness. Sometimes we need to focus on our mental health or reset to focus on nutrition goals.

Maybe, fitness is as broad as Merriam-Webster says. To me, being fit means feeling confident in my whole body (physical and mental) strength and being physically able to do whatever I want to do. Whether we are in an ambitious phase or more of a maintenance phase with our physical health, it is important that we keep eating well and keep moving to support our overall fitness.

So, in your current season of life, what does fitness mean to you? Share in the comments.

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Bean & Butternut Squash Chili

September 13, 2021September 15, 2021 by Casey Collins

It is not officially Fall and the warm temperatures in North Carolina are a reminder of this fact. However, I’ve decided to manifest Fall all the same, which I am mostly blaming on the seasonal Fall items at Trader Joe’s. I have already seen butternut squash more prominently displayed in the grocery stores and thought I would share this chili recipe from our colleagues at NC EFNEP.

Ingredients

Non-stick cooking spray
2 cups diced butternut squash (about ½ of a medium squash)
1 medium onion
1/2 pound extra-lean ground beef
1 cup or 1 (15-ounce) cans red kidney beans
1 cup or 1 (15-ounce) can black beans
3 cups or 1 (28-ounce) can chopped tomatoes
1 tablespoon garlic powder
1 tablespoon chili powder
2 teaspoons cumin
2 teaspoons onion powder
1 teaspoon red chili flakes
1 small bunch cilantro, leaves and stems separated
Shredded cheese and non-fat sour cream for topping (if desired)

Directions

Spray Dutch oven or large pot with non-stick cooking spray.
Peel and chop butternut squash into a medium dice (discard the skin and seeds) and set aside.
Peel and dice onion.
Place chopped onion and pepper in skillet.
Cook ground beef and onion over medium heat in a non-stick skillet until meat is browned and onion is soft (about 5 minutes). Drain.
Add butternut squash, undrained red kidney beans, undrained black beans, tomatoes, garlic powder, chili powder, cumin, onion powder, red chili flakes, and chopped cilantro stems to cooked ground beef and onions. Stir to mix well.
Bring to a boil and cook slowly for 10-15 minutes. Stir several times to be sure chili is not sticking to the pot. (Temperature should reach 160°F.)
Top with cheese and non-fat sour cream if desired. Garnish with cilantro leaves.

Nutrition Information per Serving

Recipe serves 4

Serving Size: approximately 20 ounces
Calories: 430 calories
Fat: 6 grams
Sodium: 970 mg *
Carbohydrates: 63 grams
Fiber: 20 grams
Sugar: 9 grams (Includes 0g Added Sugars)
Protein: 32 grams

*You can rinse and drain canned beans to reduce the amount of sodium

“I feel good and my A1C is now 5.4. It was 6.3.”

September 8, 2021September 28, 2021 by Jerrel Bushel

Below is a testimonial from an Eat Smart, Move More, Prevent Diabetes participant:

“Karen B. taught my class last year. I could not break my weight. I started at 169 and could not break my plateau at 159 or 160. I just needed to lose 2 lbs. I have used what she taught and now weigh 154. And, I feel good and my A1C is now 5.4. It was 6.3. EVERYBODY can do this… it just takes some of us a little longer.”

– Simone, A recent Eat Smart, Move More, Prevent Diabetes participant

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“My doctor took me off the prediabetes meds as a result. That is real progress I think.”

“This program helped me learn how to eat better…”

“By making relatively simple changes to our diet and lifestyle, I was able to lose 10% of my initial body weight…”

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