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How to Stay Active & Warm this Winter

by Casey Collins
Infographic depicting how to layer clothing to stay warm while exercising
Infographic from ACSM

Whether you are planning on exercising or socializing outdoors this winter we have some tips to help you stay warm! We want you to dress like an onion, and by that, we mean to dress in layers. Here is a general guide for your “onion” layers:

1st Layer: You should wear wicking materials, made from a synthetic fabric or wool, against your skin. Opt for wicking undergarments, socks, and shirts. Avoid cotton, because if it gets wet it will stay wet and lose its insulating properties.

2nd Layer: Top your base layer with heat-retaining garments. These could include sweatshirts, flannels, insulated coats or vests. You may also want to wear thermal underwear, thick socks, gloves, and a hat or earmuffs.

3rd Layer: Put your wind blocking garments, like a windbreaker or raincoat, on last. Garments with a hood are ideal.

Exercising in the Cold

Plan to dress a bit more strategically when you are exercising in the cold. Your body will heat up as you get moving, and dressing in layers will help keep you at a comfortable temperature throughout your session. For reference, you may feel about 20 degrees warmer when running than if you are standing still. If it’s in the 50s, you will soon feel like it’s in the 70s. Prepare to begin your outdoor a little bit cold and warm up soon after you get started.

Always wear wicking materials as your undergarments and first layer! As you warm up and begin sweating you will want your clothes to pull the water off your body and dry quickly.

50s Temperatures: Wear shorts and a short sleeve as your base layer. Add a long sleeve to start, and plan to take it off once you warm up.

30s Temperatures: Wear long, insulated pants/leggings and the same top layers as if you’re dressing for the 50s. Add a windbreaker or insulated vest, a hat or earmuffs, and gloves.

Below 30s Temperatures: Use your judgment to determine if outdoor exercise is safe. If so, add a balaclava or scarf to protect your neck and face and consider an extra layer below your windbreaker or vest.

Socializing in the Cold

Follow the general guidelines for times when you are socializing outdoors. If you are going to be primarily sitting, consider adding another 1st or 2nd layer. Bring a chair or blanket to sit on too. A campfire or propane heater could be a great addition to your event and give extra warmth!

Whether you are exercising or socializing in the cold, drink enough water to stay hydrated. We hope you stay warm and safe this winter!

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Turkey Grain Bowl

by Carolyn Dunn, PhD, RD, LDN
Turkey Grain bowl photo

After a big holiday meal, a grain bowl is a welcome fresh meal that uses some of the leftovers. There are a lot of possible variations on this so don’t feel like you have to stick to the recipe. Just layer the flavors with what you have on hand. The recipe below makes two bowls. It uses balsamic vinaigrette but you can use most any dressing.

Ingredients

  • 2 cups cooked whole grain such as quinoa or brown rice
  • ½ cup chopped cucumber
  • 1 tomato, chopped
  • 2 cups lettuce such as spring mix, arugula, or spinach
  • 3 T balsamic vinaigrette
  • 6 ounces shredded turkey
  • 2 T sliced almonds (or other nut or seed)

Directions

  1. Place the grain in the bottom of two large bowls.
  2. Layer the cucumber and tomato.
  3. Dress the lettuce with the vinaigrette. It will be a little dressing heavy but you need this to be able to flavor the other vegetables and the grain.
  4. Top the cucumber and tomato with the dressed lettuce.
  5. Top with the shredded turkey.
  6. Top with the almonds.

Nutrition Information per Serving

  • Serving Size: 12 ounces
  • Calories: 490 calories
  • Fat: 25 grams
  • Sodium: 370 mg
  • Carbohydrates: 42 grams
  • Fiber: 2 grams
  • Sugar: 2 grams (Includes 0g Added Sugars)
  • Protein: 25 grams

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Podcasts to Feed Your Mind

by Molly Murphy

Podcasts are all the rage these days, offering content in nearly as many genres as TV does.

I am a huge fan of podcasts. They are a great way to keep your mind engaged  and learn something new. I am a podcast multitasker – I listen while I exercise, go for walks, clean my house, and cook dinner. I even sometimes put on a podcast while I get ready in the morning. 

If you are looking to start listening to podcasts, or are in need of a fresh recommendation, here are a few popular podcasts that will make you laugh or teach you something new. It all depends on what you like.

headphones

How-to/Informational

  • Life Kit – A series of “How-to’s” and “Need to Know”’s from NPR, Life Kit is the advice you need but do not want to find on Google. 
  • Science Vs. – This podcast dives into hot topics and popular opinion to figure out what is a misconception and what is backed by science. Think MythBusters, but for your ears. 
  • Know it All – This podcast is produced by Netflix and offers tiny tidbits of info that you did not even realize you wanted to know. 

Comedy/Entertainment

  • Conan O’Brien Needs a Friend – Late-night host Conan O’Brien virtually hangs out with all your favorite celebrities in this hilarious talk-show type podcast.
  • Office Ladies – The Office co-stars Jenna Fischer and Angela Kinsey are best friends in real life and have come together to talk about all things The Office from an insider perspective. 

History

  • Revisionist History – Hosted by author Malcolm Gladwell, this podcast revisits parts of the past that have been misunderstood, misinterpreted, or overlooked and examine them with fresh eyes. 

Stories

  • Modern Love – Celebrities and personalities read essays submitted by readers to the New York Times column of the same name that tells true stories of what love really looks like in a modern world. 
  • Imagined Life – This podcast walks you through the life experiences of an anonymous famous person that shaped them before they found fame, and only at the end do you find out who it is you have been learning about.

Food and Nutrition

  • Milk Street Radio – Host Christopher Kimball travels the world learning about food, cooking, and culture and shares his experiences with listeners. 
  • RD Real Talk – Registered Dietitians talk about weight-stigma, health, and intuitive eating in a relatable and digestible way. 

Sports

  • First Take – First Take is a sports newscast for your ears, where anchors debate the day’s top news stories across the world of sports. 
  • Pardon the Interruption – If you miss hearing people argue over sports in your living room (or if you miss being one of those people), this podcast brings fast-paced sports news discussions straight to you no matter where you are or who you are with.  

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Healthier Eggnog Recipe

by Casey Collins
Eggnog

Christmas is this Friday! For many families, eggnog is a timeless tradition during the holidays but it comes with a hefty amount of calories (around 180 calories for 4 ounces). For those who crave the flavor on a regular basis try out this recipe for a healthy eggnog smoothie:

Recipe from NC EFNEP

Ingredients

  • ½ Cup Lowfat Vanilla Yogurt
  • ½ Teaspoon Cinnamon 
  • ¼ Teaspoon Nutmeg 
  • 1 Banana (sliced and frozen) 
  • ½ Cup Milk, Skim or 1% 

Directions

  • Combine all ingredients except the nutmeg
  • Blend until smooth
  • Serve in a glass and sprinkle with nutmeg

Nutrition Information per Serving

  • Serving Size: 12 ounces
  • Calories: 260 calories
  • Fat: 2 grams
  • Sodium: 140 mg
  • Carbohydrates: 52 grams
  • Fiber: 4 grams
  • Sugar: 37 grams (Includes 8g Added Sugars)
  • Protein: 11 grams

For those making traditional eggnog recipes or those who plan to indulge in the “real stuff,”make sure to keep these food safety tips in mind:

  • If using pasteurized eggs (labeled on carton), you can consume without heating, just chill the final mix and enjoy!
  • If using unpasteurized eggs, make sure to heat the mix to 160 degrees Fahrenheit while stirring, to kill harmful bacteria that may be present.
  • Note that adding alcohol will NOT kill bacteria in unpasteurized eggs; it must be heated to 160 degrees Fahrenheit (use a digital food thermometer for accuracy).

To get more information and watch an eggnog recipe demo from NC State Extension food safety specialist, Ben Chapman, click here.

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Quick Tips to Tame Holiday Stress

by Molly Murphy
man with post-it notes

The holiday season is often exciting and joyful, but it can also bring extra stressors into your daily life. With more, holiday cooking, gift shopping, social-distance socializing, and 2020 in general, it can become easy to get caught up in the stress and forget to take time for yourself. 

Even on the busiest of days, it is important to take a step back and give yourself a little bit of time to relax and destress. Make sure you are finding ways to complete your stress cycle. Here are some quick and simple ways to relieve stress, even when time is limited:

woman reading a book

Read a book, magazine, or blog

Reading someone else’s words can get our minds away from our own lives for a few minutes. Stimulate your brain by reading, but try not to read anything that seems like it will add to your stress.

woman walking

Talk a walk

Even if it is chilly outside, grab a jacket and go for a walk or run! Breathing fresh air and getting your heart rate up will rejuvenate you and help to clear your mind. Try to not multitask with phone calls or planning while walking, just take this time for yourself. As a bonus, you can listen to your favorite music or podcast while you walk. 

man meditating

Meditate

Spend 5 or 10 minutes doing a guided meditation or mindful breathing exercise. Some great apps for guided meditation are reviewed in our blog on mindfulness apps. If you don’t have the time or space to listen to a guide, simply practicing mindful breathing for a few minutes in silence can do the trick for calming your mind and resetting. 

man with pet

Snuggle a pet

Pets are great stress relievers. Not only does their soft fur provide a sensory effect on stress levels, but the action of cuddling a pet also releases oxytocin in our brains, which is an anti-stress hormone. If you do not have a pet, spending a few minutes curled up in a soft blanket or wearing your favorite soft sweatpants can provide the same sensory stress relief. 

man napping

Take a nap

A quick power nap can do wonders for our mindset. Sleep deprivation can increase feelings of stress, so if you are feeling overwhelmed and tired, set a timer for 20 minutes, lay down, and close your eyes. Napping has even been shown to reduce stress-related hormones. Just avoid napping for too long (make sure to set a timer). Keep your nap between 10-20 minutes or you will likely wake up feeling groggier than before.

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Cinnamon Baked Pears

by Molly Murphy

A delicious and healthy alternative to fruit pies, these baked pears can be served as dessert, or even eaten with breakfast. This is a favorite of mine at holiday meals when you want something sweet after dinner because they fulfill the sweet tooth craving without being too sugary or too filling. These pears are delicious on their own, but for additional flavors, they can also be topped with a spoonful of low-sugar strawberry jam or a small scoop of vanilla frozen yogurt.

Cinnamon Baked Pears

Ingredients

Servings: 2

  • 1 Bosc Pear
  • 1 tsp brown sugar
  • 1 tsp cinnamon

Directions

  1. Preheat the oven to 350F.
  2. Slice the pear in half the long way, and core out the center using a large spoon or ice cream scoop.
  3. Lay the pears in a glass baking dish, cut side facing up.
  4. Mix together the brown sugar and cinnamon.
  5. Sprinkle each pear with ½ of the cinnamon sugar mixture.
  6. Bake for about 30 minutes, until sugar has caramelized on top and pears look juicy. Pears should be soft when poked with a fork if they are done. 

Nutrition Information per Serving

  • 63 kcal per pear
  • 17g carbohydrates
  • 3.5g dietary fiber
  • 0g fat
  • 0.5g protein

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“I am no longer in the prediabetes range!”

by Casey Collins

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

I am just about to complete Phase I of the Eat Smart, Move More, Prevent Diabetes program. I have attended the Thursday evening class with Heather. She is an amazing teacher and motivator.  I joined this class not just to lose weight but I do NOT want to develop type 2 diabetes. My brother currently has very bad health issues related to diabetes.  I participated in the Eat Smart, Move More, Weigh Less program several years ago and did not really take things seriously.  I even joined Weight Watchers a couple of years ago and lost weight and gained it right back.  When I heard about this class via email, I took the quiz and I was shocked to see that I had risk factors for prediabetes.  I had my A1C checked and the nurse said yes, you are borderline so stop bread and sweets and it will come down.  Honestly, this news upset me and I knew I had to get serious.  I went for a checkup with my doctor on December 1st and my A1C is down to 5.5 and she said I am no longer in the prediabetes range!  Also, I have lost close to 27 pounds since June and almost 20 of that was since starting this class in July.  I am excited about starting Phase II of the program and I hope to get the next 20 pounds off by July 2021.

This program has been a real game-changer for me and I owe so much to Heather’s leadership. Thanks!

– Jane, a current Eat Smart, Move More, Prevent Diabetes participant

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The Holiday Movie Workout Game

by Meg Sargent
holiday family

Movies are a great way to soak in the holiday spirit. Unfortunately, movies require a lot of sitting…until now! Most movies, especially holiday movies, have reoccurring phrases, activities, or themes throughout the movie. I’ve taken these reoccurring events and assigned an activity to them. So for example, in Elf, every time you see an elf you have to stand up and jump up in the air. If you wanted to add some holiday spirit maybe you could jump up and yell “ELF!” and get excited like Buddy.  Make it your own, be creative, and modify it to your ability level. Hope that this serves as a fun, active movie watching experience for you and your family this season!

Elf

Every time…

  • You see an elf: Stand up and jump into the air 5 times
  • Walter seems angry: Do pushups (on the ground or against a wall/couch)
  • Buddy eats candy or maple syrup: 10 arm circles (remember to go in both directions)
  • Buddy screams “Santa!”: 5 sit-ups
  • Anyone sings: 10 squats
  • Buddy seems mesmerized by something: 10-second superman*

National Lampoon’s Christmas Vacation

Every time…

  • Someone wears seen wearing a Christmas sweater: 5 Jumping jacks
  • A Christmas song is sung or played: 10-second superman
  • Aunt Bethany Speaks: 10 squats
  • Clark’s plans are ruined/changed: Pushups (on the ground or against a wall/couch)
  • Someone’s safety is in danger: 10 arm circles (Remember to go in both directions)
  • Anyone says “Sparky”: 5 sit-ups

A Christmas Story

Every time…

  • Someone says “Red Ryder: Pushups (on the ground or against a wall/couch)
  • Someone is dared to do something: 10 squats
  • Someone says or mentions “shooting your eye out”: 5 jumping jacks
  • Mrs. Parker is in the kitchen: 10-second superman
  • Someone says “Santa” 20 arm circles (remember to go in both direction)
  • Ralphie daydreams: 5 sit-ups

Any Hallmark Movie

Every time…

  • Someone meets someone from their past: 20 jumping jacks
  • It snows/is snowing: 20 arm circles (remember to go in both directions)
  • Someone’s Christmas plans get ruined/changed: Pushups (on the floor or against a wall/couch)
  • Someone is making cookies or holiday drinks: 10-second superman
  • People are decorating in any way for Christmas: 20 squats
  • You see carolers/someone goes caroling: 10 sit-ups

*How to do a Superman exercise:

  • Begin lying with your belly on the floor, your head in a neutral position, and your arms extended over your head to create a straight line from the tips of your fingers to your toes.
  • Slowly lift your arms and legs off of the ground at the same time, squeezing the muscles in your butt as you lift.

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Food Gifts in 2020

by Casey Collins
cookies on plate

Our colleagues at the NC Safe Plates team have prepared a Food Gifts Fact Sheet with tips to gift food safely this holiday season!

safe plates flyer

Homemade food gifts are common around the holidays. Many options, such as homemade spice
mixes, baking mixes and breads have minimal food safety risks. Items such as home canned or
dried foods, infused items and some baked goods should be handled carefully to prevent illness.

Baked Goods

  • Many baked goods, like breads and cookies, can be stored at room temperature. Keep covered to prevent contamination.
  • Baked goods with cream, custard, cheese, meat and/or vegetable fillings and cream frostings should be refrigerated.

Home Preserved Foods

  • Follow tested recipes for canned, pickled and dehydrated products exactly.
  • Preserved items purchased from grocery stores, farmers’ markets, etc should not be repackaged.
  • Canned items should be refrigerated after opening. Consider attaching these instructions to gifts.

Infused Foods

  • Use glass jars or bottles with tightly sealing lids or corks. Wash in warm, soapy water and submerge in boiling water for 10 minutes to sanitize.
  • Select high quality fresh or dried herbs, fruits or vegetables and wash before use.
  • Oil: Homemade garlic and/or herb infusions should include pretreating the garlic or herbs with citric acid and then adding to heated oil. Follow tested recipes.
  • Honey: There are no tested recipes for infused honey. Follow the guidance for oils. Honey may crystallize under refrigeration but can be warmed before use.
  • Vinegar: Herbs and produce for infused vinegar should be properly washed and treated and then added to heated vinegar. Follow tested recipes.
  • Alcohol: Infused liquor recipes have not been tested for food safety. Adding produce may introduce bacteria that alcohol content may or may not kill.
  • To reduce the risk of illness, refrigerate or freeze all homemade infused foods.

For more information contact ncsafeplates@ncsu.edu

If you have concerns about preparing food gifts see this information from the CDC. Currently, there is no evidence to support transmission of COVID-19 associated with food. In general, because of poor survivability of these coronaviruses on surfaces, there is likely very low risk of spread from food products or packaging.

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Best Health Apps for Mindfulness

by Molly Murphy
phone with app

This is the last blog in our series reviewing health and wellness apps. Check out my previous blog on nutrition apps for more suggestions. This blog will focus on apps that will help you to live mindfully through meditation, good habits, and better sleep.

Headspace app

Headspace

Personally, I am a huge fan of the guided meditations on Headspace. The free version offers one set of basic meditations, plus sleep wind-down tracks, sleep sounds, and sleep podcasts. One set of meditations may not feel like a lot, but I have listened to them over and over without it feeling repetitive, and I have learned enough that I feel I could guide myself through meditation on my own now.

Happify app

Happify

This meditation app not only provides guided meditations but also additional evidence-based activities and games to reinforce the skills you learn to improve happiness and decrease stress. The daily activities are quick and digestible, and there are 13 different tracks available in the free version. 

sleepscore app

SleepScore

The SleepScore app helps you to track habits that might be affecting the quality of your sleep. The app also provides you with tips to fall asleep faster, stay asleep, and have more energy during the day. There are sleep soundtracks to listen to while falling asleep, and you can set a reminder every night at a certain bedtime to keep you on schedule. This app is free with the option of premium content. 

streaks app

Streaks ($)

The Streaks app helps you form habits by encouraging you to build up streaks of good behaviors, in other words accomplishing a behavior for multiple days in a row. You can set up to 12 behaviors that you want to create streaks for, and if you log that behavior each time you say you will, you build up the days in your streak. It’s a simple strategy but really helps you to hold yourself accountable for those actions, and we all know that the more regularly you do something the more it becomes a habit. This app is $4.99 on the App Store or Google Play store and does not offer a free version. 

Search your smartphone app store to download these apps. Do you use any exercise, nutrition, or mindfulness apps?

Share your thoughts below in the comments. 

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