Blog – Page 19 of 64 – Eat Smart, Move More, Prevent Diabetes

Ways to Stay Properly Hydrated

June 22, 2021August 25, 2021 by Jerrel Bushel

Active old man having a break during his jog routine outside.

As we are approaching the end of June and going deeper into the summer season, the temperature is rising and dehydration is knocking at the door. For those of us who still love to go outside to move more or simply just to enjoy the weather, it is crucial to replenish our bodies of lost fluids by drinking a lot of water. Well, don’t worry because there is a nationally recognized day for this too, and it is known as National Hydration Day!

National Hydration Day this year falls on June 23rd, 2021, and is aimed to, ultimately, keep your body safe and healthy through drinking plenty of water. No, National Hydration Day isn’t the only day that we should be drinking plenty of water, however, is a day to boost the awareness of hydration, as well as the medical conditions that come with dehydration. Believe it or not, our bodies are made up of about 60% of water and it is mostly stored in our vital organs such as the heart, brain, and lungs, helping prevent symptoms such as mood change, overheating, constipation, and kidney stones.

A few tips and tricks to drinking more water and staying hydrated:

Drinking plain water is the #1 best way to replenish fluids as it contains 0 calories
Adding a lemon or lime wedge to your water may improve the taste of your water and may help you drink more than usual
While working in the heat, it is recommended to drink about 1 cup, or 8 ounces, of water every 15 – 20 minutes
By the time you feel dehydrated you are already behind in replenishing your fluids
Do not drink too much water! Drinking more than 48oz of water per hour can be harmful and cause a medical emergency
Replenishing after working in the heat is, if not just as important, then more important than replenishing while working in the heat
Giving yourself several hours to replenish your fluids will put less stress on your body fighting dehydration

With all of that being said, water is the absolute key to eating smart and moving more. For National Hydration Day, you can participate by spreading awareness to your family and/or friends and encouraging them to drink more water this summer!

Information about healthy drinking water near you: https://www.cdc.gov/healthywater/drinking/index.html

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

June 18, 2021July 14, 2021 by Jerrel Bushel

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

I started Eat Smart, Move More, Prevent Diabetes in July 2020. I had gained so much weight my clothes had gotten too small for me. I had to start buying new clothes in the beginning of 2020 so I could have something to wear. This program helped me learn how to eat better and what I should be eating to lose weight. I started trying different foods, especially vegetables, that I had never eaten before and learned that I liked them. I learned to plan my meals using healthy foods. Taking an inventory of all the food I had in the pantry, freezer, and refrigerator made this easier for me. To continue to lose weight and maintain it I know this is a lifestyle change. I now know what to do to continue with my progress. I have gained much knowledge through this program. Please continue this program.

– Susan, Eat Smart, Move More, Prevent Diabetes participant

You may also enjoy:

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

“I’m walking more, my metabolism is better, and I lost inches from my waist.”

“I lost 28 lbs., reducing my BMI by more than 5 points…”

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10 Blogs for Summer

June 14, 2021June 16, 2021 by Casey Collins

Healthy Summer Dessert – Yasso Frozen Yogurt

Healthy Bite-Sized Summer Dessert

Favorite Summertime Salad – Confetti Bean

In-Season Produce to Add to Your Shopping List this Summer

Food Safety for Summer Grilling

Summertime means GRILLING TIME! Don’t forget the vegetables!

The Heat Is Here to Stay Tips for Summer Exercise

Summer Activity: Play in a Park

Gardening for Physical Activity

Tips to Stay Health and Safe at Summer Cookouts

Tips to Stay Healthy and Safe at Summer Cookouts

June 7, 2021June 15, 2021 by Amber Ayscue

For a lot of people, summer means cookouts and BBQs! So, how do you plan to balance Eating Smart and Moving More this summer at events? Here are a few tips, recipes, and links to help you game plan for summer fun and enjoy yourself while continuing your success and staying safe.

Get Competitive

Trade the lawn chair for lawn games. Corn Hole, Ladder Golf, and Horse Shoes all require standing, and bonus they occupy your hands helping to prevent mindless eating. If you have a large gathering water balloon tosses, whiffle ball, and egg races are a great way to get everyone’s competitive spirit up and moving.

Substitute the Beer for a Bubly

Choosing a calorie-free canned beverage like flavored seltzer water or diet soda for your koozie in place of a beer can greatly reduce your calorie intake.

Don’t be a Buffet Buzzard

Standing near or circling the food table can make it that much easier to snack mindlessly. Instead, try standing across the yard from the table. This way you have to make the effort to go back for seconds, often resulting in pit stops along the way to talk to friends and family. All of which can result in fewer calories eaten.

Veg out the BBQ

Fruits and vegetables are often lacking on a BBQ buffet. Offer to make a side dish that features these low-calorie nutrient-dense foods. Check out these recipe links for some ideas!

Strawberry Quinoa Salad
Summer Green Bean Salad
Healthier Ranch Dip served with cut vegetables
Quick and Easy Summer Salad
Don’t Forget the Vegetables!

Safety First

Keep the good times rolling by keeping your summer gatherings healthy and safe. Check out these other helpful articles to keep your summer hazard-free.

Most of all enjoy your summer!

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

June 3, 2021June 15, 2021 by Jerrel Bushel

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

Eat Smart, Move More, Prevent Diabetes was absolutely the best health class I ever took. By making relatively simple changes to my diet and lifestyle, I was able to lose 10% of my initial body weight over the course of the year. Our instructor was just fantastic. She was knowledgeable, supportive, and made the classes fun – they were the highlight of my week! I continue to utilize the robust tools, delicious recipes, and good habits developed in the class, and have managed to keep the weight off. I would highly recommend this class, and our instructor, to anyone who is looking to improve their health and adapt a more healthy lifestyle.

– Jeff, an Eat Smart, Move More, Prevent Diabetes participant

You may also enjoy:

“I’m walking more, my metabolism is better, and I lost inches from my waist.”

“I lost 28 lbs., reducing my BMI by more than 5 points…”

“This is the first time I’ve tried to lose weight that I haven’t felt self-pity or rebellious.”

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Gardening for Physical Activity

June 1, 2021June 15, 2021 by Meg Sargent

Gardening is a hobby that I enjoy. My husband and I grow many vegetables, fruits, and herbs at our house, and I enjoy trying to nurture some favorite flowering annuals each year. My mom, dad, grandfather, even my toddler also enjoying gardening; it is a family pastime.

I love gardening for many reasons, but mostly because it is a fun way to get everyone outside and moving! Gardening is a form of exercise! Although it might not always be classified as a “moderate-vigorous” intensity workout, there are still many ways that gardening can boost our physical health.

Moderate intensity work can be reached depending on the activity. When we are dragging loads of mulch, digging, or raking our heart rate increases and breathing can become labored. Both of which can be a sign that we are engaging in moderately vigorous physical activity. These intense movements incorporate large muscle groups in the upper and lower body and work to build strength. Weeding might not increase our heart rate significantly but it helps to improve our grip strength, which is critical as we get older. There are many times that our flexibility is challenged in the garden. Bending down to plant plants, pull weeds, or trying to maneuver a plant into just the right spot can make our body bend and twist, sometimes even holding these positions, giving us a good stretch. Moving from sitting to standing is often a more efficient way to garden. The practice of getting up and down multiple times builds strength and mobility in muscles and joints that we might not utilize during other daily activities.

A few tips for increasing your physical activity and comfort in the garden:

Try using manual tools instead of electric or gas-powered equipment.
Make sure you have a cushion for your knees when kneeling on the ground.
Bend at your hips and knees when stooping to the ground.
If getting on the ground, bending, or stooping isn’t an option, invest in some tools with long handles to help you do the work standing or while seated in a chair.
Using a wheelbarrow can increase your activity by pushing heavy loads while saving your back from dragging them without a wheelbarrow.
Stretch before starting so that you’ll be ready to bend, stretch and lift whatever you need to while you are gardening.
Garden energetically instead of puttering around, this keeps your heart rate up and increases your activity intensity.
Wear your sunscreen and a hat!

Gardening, and being outside in general, can be good for your physical health but also mental health. Relax, get active and have fun!

In-Season Produce to Add to Your Shopping List this Summer

May 24, 2021June 15, 2021 by Annalise Hafner

With summer approaching, I am looking forward to longer days, better weather, and seasonal summer fruits and vegetables. Choosing in-season fruits and vegetables is a great way to add variety to your diet and is also a more budget-friendly option than choosing out-of-season produce. While some fruits and vegetables are grown year-round, others are seasonal. Produce selection can vary by location and growing conditions, but the following list includes produce you will typically find at North Carolina farmers markets and grocery stores this summer.

Fruits

Apples
Blackberries
Blueberries
Cantaloupe
Grapes
Honeydew melon
Peaches
Pears
Plums
Raspberries
Strawberries
Tomatillos
Tomatoes
Watermelon

Vegetables

Asparagus
Beets
Brussel sprouts
Butter beans
Cabbage
Carrots
Corn
Cucumbers
Eggplant
Field peas
Garlic
Green beans
Green onions
Green peppers
Hot peppers
Leafy greens
Okra
Potatoes (sweet and white)
Radish
Rutabaga
Summer squash
Turnips
Zucchini

This list is based on the June through August monthly guides from the NC 10% Campaign. For tips on storing all of your fruit and vegetable finds, check out this handout from our colleagues at Med Instead of Meds.

After you have stocked up on all of your favorite summertime produce, it is time to try some new recipes! In celebration of Med Month, here are a few recipes to kick off your summer:

To learn more about the Mediterranean-style pattern of eating, refer to this previous blog post.

You may also enjoy:

10 Foods to Always Keep in Your Freezer

Reduce Your Food Waste – Make Vegetable Stock

Meal Planning 101: An Easy Step-by-Step Guide

Top 10 Vegetarian Sources of Protein

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Whole Grain, Chickpea, and Black Bean Salad

May 17, 2021June 15, 2021 by Carolyn Dunn, PhD, RD, LDN

This salad is actually a main dish with whole grain, vegetables, beans, and nuts. It keeps for several days and actually is better after a day or so. Exact proportions are not critical so don’t worry if you have more tomatoes or less cucumber. You can even add other vegetables such as peas, carrots, or celery. The grain you use is flexible. Spelt, freekeh, cracked wheat, or brown rice all work well. This recipe uses canned beans which makes it easier to prepare than using dried beans. To make the beans easier to digest, I suggest rinsing them well, cooking them more, and using hing (or asafoetida). Hing is available from Asian markets or online. It is a wonderful digestive aid.

Ingredients

1 cup, uncooked spelt, freekeh, cracked wheat or brown rice
Water (amount depends on the grain)
½ teaspoon salt
1, 15.5 ounce can chickpeas
1, 15.5 ounce can black beans
½ teaspoon hing
3 cups, cut in half cherry tomatoes
6-8, sliced thin green onions
1, cut into ¼” cubes English cucumber
2, cut in ¼” cubes red, yellow, or orange sweet peppers (or any combination)
Juice of 3 lemons (more if they are not juicy)
2 teaspoons ground cumin
½ teaspoon garam masala
6 Tablespoons extra virgin olive oil
½ cup roughly chopped peanuts
½ cup roughly chopped mint or cilantro (optional)

Directions

Cook the grain according to package directions. You can use an Instant Pot.
Chill the cooked grain. You can do this the day before.
Drain and rinse well the beans. Cover with fresh water and add the hing.
Cook on medium to low heat for 30 minutes.
Drain the beans and chill slightly. You can do this the day before.
Juice the lemons and add the cumin and garam masala.
Add the green onions to the lemon juice and let stand for a few minutes, this will help the onions mellow.
Combine the grain, beans, vegetables, lemon juice mixture, and olive oil.
Adjust seasoning with salt and more lemon juice if needed.
Serve topped with nuts and mint or cilantro if using.

Nutrition Information per Serving

Makes 10 servings – 1 cup each

Serving Size: 1 cup
Calories: 270
Fat: 14 grams
- Saturated Fat: 2 grams
Carbohydrates: 32 grams
Sodium: 300 mg
Fiber: 8 grams
Total Sugars: 3 grams
- Includes 0g Added Sugars
Protein: 9 grams

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Top 10 Vegetarian Sources of Protein

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Healthy Road Trip Snacks

May 10, 2021June 15, 2021 by Casey Collins

This month, my family is embarking on a 9-day road trip across the Southeast. Part of our trip planning includes thinking about healthy snack options. Many of our meals will be take-out or on the road. Days of driving long hours and eating out can really take a toll on your body and make you feel sluggish. I want to make sure I have healthy snacks on hand as well as an on-the-go breakfast option.

Several of the items we are packing are prepackaged and shelf-stable due to the length of the trip but we are also bringing a small cooler. For the perishable items, we are only bringing a few at the beginning of the trip because we can always stop by a grocery store and restock.

Snack List

Fresh fruit (apples, pears, and bananas)
Peanut butter
Carrot sticks
Sugar snap peas
Hummus cups
Whole wheat crackers
Plain low-fat Greek yogurt cups
- Toppings (maple syrup, hemp seeds, and chia seeds)
Dark chocolate bar
Honey Roasted Chickpeas
Med Meringues
- Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with the Med influence of healthy fats and low sugar.
Water bottles

In addition to planning for healthy snacks, we have also scheduled several stops that will keep our dog happy and give us a chance to stretch our legs. At each of our destinations, we have scoped out local greenways and parks (we researched the Parks and Recreation department in each city) to maintain our twice-a-day walk schedule with our dog.

Are you taking a trip soon or going on a day-trip? May is #MedMonth check out these Med snack recipes:

Share your favorite healthy road trip snacks below!

You may also enjoy:

Tips for Staying Healthy While on the Road

Build Your Own Healthy Trail Mix – #NationalTrailMixDay

How to Snack Smart While Working from Home

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Khichdi – Instant Pot Recipe

May 1, 2021June 17, 2021 by Surabhi Aggarwal, RD, LDN

Indian dish served with a side of yogurt on a plate with a bright orange napkin.

Khichdi is a very popular dish from the Indian subcontinent and has many variations depending upon the different regions of India. The common theme is that it is made from a mix of rice and lentils – it is like a savory porridge that is served hot. It is usually one of the first solid foods given to babies and is quite nutritious because it combines a grain and lentil in one dish. Traditionally, khichdi is made in a pressure cooker. I like using the Instant Pot recipe which makes it very easy and quick to make and removes much of the guesswork.

A few notes about ingredients used in this recipe:

Khichdi is traditionally made with ghee or clarified butter. I make my recipe with olive oil which is a healthier alternative and still tastes good.
Khichdi is generally made with white rice. I have replaced this with brown rice which actually tastes better because the whole grain rice is chewier.
This recipe uses two different lentils for variety, but it can also be made with any one of the lentils.
Hing is a spice that is added to many Indian dishes. It has a strong taste and may not be readily available in regular grocery stores. It is completely fine to omit this ingredient from the recipe. I have kept it in the recipe in case you have it in your spice rack.
All other spices, especially the cayenne, can also be adjusted to your taste. Garam masala is also optional.

Serves 6

Ingredients

1 cup (200 gm) split moong/mung lentils
¼ cup (60 gm) yellow moong/mung lentils
½ cup brown rice
4 tbsp olive oil
¼ tsp asafoetida (hing) powder (optional)
2 tsp ginger, grated
1 tbsp cumin seeds
1 tbsp turmeric powder
½-2 tsp cayenne pepper
½ tsp garam masala (optional)
1 cup frozen green peas (petite green peas preferable)
8 cups water
Salt to taste, start with 1 tsp and adjust at the end

Directions

1. Combine the lentils and rice rinse several times until the water is clear.

2. Cover with water and soak for 30-45 minutes.

3. Drain the water.

4. Turn on the Instant Pot and put it on sauté mode. Add olive oil. Once hot, add hing, ginger, cumin seeds, turmeric powder, cayenne pepper and garam masala. Sauté for 30 seconds to 1 minute, stir so the spices do not burn or stick.

5. Cancel the sauté mode.

6. Add the washed lentils and rice, frozen peas and water. Add salt to your taste. Stir well.

7. Close the lid. Make sure the pressure valve is turned towards ‘sealing’. Put it on ‘pressure cook’ mode (high) for 12 minutes. Let the pressure release naturally before opening the lid.

8. Add chopped cilantro as a garnish (optional). Serve hot with a side of plain yogurt and lime wedges.

Please note that the above recipe was made using a 6 qt Instant Pot. If you have the 3 qt size, you may want to make half the recipe, so it fits the pot. Also, it is normal for the consistency of khichdi to get thicker as it cools down.

Serving Size

1/6 th of the recipe, approximately 1.5 cups.

Nutrition Information per Serving (excluding yogurt)*

Calories – 260
Fat – 10 grams
Protein – 12 grams
Carbohydrates – 32 grams

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

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Top 10 Vegetarian Sources of Protein

Five Ways to Avoid Gas with Beans

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