Blog – Page 22 of 66 – Eat Smart, Move More, Prevent Diabetes

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!

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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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A Dietitians Review of Baked Feta Pasta that went viral on TikTok

April 19, 2021May 7, 2021 by Kelly Nordby, RD, LDN

I kept hearing about this fabulous recipe for Baked Feta Pasta that went viral on TikTok that I had to check out. The pictures looked delicious! During my search, I found a few different versions of this original recipe. The one that I reviewed was from Delish and can be viewed here.

Nutrient Analysis – Original Recipe (4 servings per recipe)

690 calories
41g total fat
12g saturated fat
530g sodium
2g dietary fiber
19g protein

Of course, the dish is delicious! How can you go wrong with melted feta, olive oil, cherry tomatoes and pasta? It does however end up being very a pasta-heavy dish, as the cherry tomatoes shrink during the baking process. There is plenty of room to add more vegetables to the dish without taking away from the cheesy tastiness.

As a dietitian, I have a few ideas for modifications in order to slightly reduce the calories and increase the servings of vegetables, protein, and fiber – especially if enjoyed solo as the main dish.

Modifications include:

someone cutting a carrot lengthwise on a wooden cutting board with a chef's knife

Decrease the olive oil slightly from 1/2 cup to 1/3 cup for the entire recipe.
Decrease the amount of feta to 6 ounces.
Decrease the amount of pasta to 8 ounces and substitute the regular pasta for chickpea pasta or whole wheat pasta.
Add 3 cups steamed broccoli and 2 cups shredded carrots at the end along with the pasta.

The modified version of this recipe results in slightly fewer overall calories and fat, increased protein, and more than double the fiber (if using chickpea pasta). The chickpea pasta has a small amount of sodium vs. regular pasta, which adds a slight increase in sodium per serving when compared to the original recipe.

Nutrient Analysis – Modified Recipe with Chickpea Pasta (4 servings per recipe)

540 calories
28g total fat
9g saturated fat
570 mg sodium
8g dietary fiber
23g protein

Enjoy!

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Strawberry and Tahini Smoothie

April 13, 2021May 7, 2021 by Casey Collins

In a previous blog for a Chocolate Banana Oat Smoothie, I mentioned that I am working on consuming more fruit. Fruit-based smoothies with no added sugars are a way that works for me to enjoy more fruit on a daily basis.

Do you have leftover tahini in your refrigerator from making hummus or a salad dressing and find yourself wondering how you can use the rest? Well, I have a suggestion!

The ingredients in this recipe can be varied according to taste and availability, but note that the nutritional information will change. Personally, I prefer just 1 tablespoon of tahini but if you wanted a more pronounced tahini flavor you could add up to 2 tablespoons.

Ingredients

5-6 whole strawberries, frozen
½ banana, frozen
1 tablespoon tahini
½ cup non-fat greek yogurt
½ cup skim milk
Optional Pinch of kosher salt

Directions

Combine all ingredients in a blender until a smooth consistency is reached.
- Note: You can add a little bit of water to make it thinner based upon taste preference. You can add ice to thicken if needed.

Nutrition Information per Serving

Serving Size: 1 (~ 11-ounce glass)
Calories: 300
Carbohydrates: 39 grams
Fiber: 5 grams
Protein: 20 grams
Fat: 9 grams
- Saturated Fat: 1.5 grams
Sugar: 25 grams
- Includes 0g Added Sugar
Sodium: 110 mg

Skip the Afternoon Caffeine—Make this Chocolate Banana Oat Smoothie!

April 8, 2021July 4, 2021 by Casey Collins

Chocolate banana oat smoothie in a clear glass on an outside table.

One of the strategies that I have been using to consume more fruits and satisfy my sweets craving is to make smoothies. Working remotely means that I have more access to my kitchen appliances, which has been helpful. This chocolate banana oat smoothie has been one of my go-to snacks in the late afternoon. Skip the afternoon caffeine by standing up to do some stretches and making this smoothie.

This recipe does require some planning if you decide to soak the oats overnight or for at least 30 minutes. You do not have to soak the oats, but the taste of the raw oats is more detectable in my opinion and you may need to add a tablespoon of water.

The ingredients in this recipe can be varied according to taste and availability, but note that the nutritional information will change.

Ingredients

1 banana, preferably frozen
½ cup ice
1 Medjool date, pitted
½ cup skim milk
1½ tablespoons old-fashioned oats, preferably soaked in water overnight (or at least 30 minutes)
1½ tablespoon unsweetened cocoa powder
Optional Pinch of ground cardamom or cinnamon (depending on your flavor preference)
Optional Pinch of kosher salt

Directions

Drain the oats if soaked.
Combine all ingredients in a blender until a smooth consistency is reached.
- Note: You can add a little bit of water to make it thinner based upon taste preference. You can add more ice to thicken if needed.

Nutrition Information per Serving

Serving Size: 1 (~ 11 ounce glass)
Calories: 240
Carbohydrates: 54 grams
Fiber: 8 grams
Protein: 9 grams
Fat: 2 grams
- Saturated Fat 1g
Sugar: 31 grams
- Includes 0g Added Sugar
Sodium: 70 mg

Food Waste Prevention Tip: If you don’t use Medjool dates very often cut in half lengthwise, and pit if necessary, and store them in a container in the freezer.

If you need inspiration to use dates, try this Whole Wheat Couscous Salad recipe.

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Ginger-Crusted Fish over Vinegar Rice

March 30, 2021July 4, 2021 by Catherine Hill, RD, LDN

This flavor-packed recipe is an easy way to add more fish into your diet. Round out your meal by adding a salad or your favorite vegetable side.

Serves: 4
Serving size: 1 piece of fish, ¼ of rice mixture
Prep time: 15 minutes
Cook time: 20 minutes to 1 hour depending on rice
Total Time: 35 minutes, or longer depending on rice

Ingredients

1 ½ cups uncooked short grain brown rice or brown sushi rice
2 tablespoons rice vinegar
1 teaspoon sugar
½ teaspoon salt
3 tablespoons plus 1 teaspoon canola oil
8 green onions, green and white parts, sliced
2-inch piece of ginger, peeled and grated
Salt and pepper
4 pieces of firm white fish, 3-4 ounces each (cod, bass, flounder)

Directions

Rinse 1 ½ cups uncooked short grain brown rice or brown sushi rice and cook according to package directions.
- If using an Instant Pot, 1 ½ cups well-rinsed rice, 3 cups water, process 22 minutes on high pressure, wait 5 minutes then manually vent.
In a small bowl, mix rice vinegar, sugar, and salt. Set aside.
In a large skillet, heat 1 teaspoon of canola oil over medium-high heat. Once hot, cook the green onions until they have a slight char and are somewhat caramelized.
While the green onions are cooking, in a non-reactive bowl, mix the grated ginger, 2 tablespoons canola oil, salt and pepper, and fish. Make sure the ginger is evenly coated on the fish on both sides.
Once the green onions are cooked remove from the skillet and set aside. Carefully wipe out the large skillet and then heat 1 tablespoon of canola oil over medium-high heat.
When the oil is hot, add the fish. Cook undisturbed to form a crust with the ginger.
Carefully flip fish after 5 minutes or so and cook for another 4 to 5 minutes. The exact cooking time will vary depending on the thickness of the fish.
While fish is cooking, add the green onions, rice vinegar, sugar, and salt to the warm, cooked rice. Mix well.
Serve the fish over the rice.

Nutrition Information per Serving

Serving Size: 1 piece of fish + ¼ of rice

Calories: 460
Carbohydrates: 55 grams
Fiber: 5 grams
Protein: 31 grams
Fat: 15 grams
Sodium: 380 mg

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

March 26, 2021June 16, 2021 by Jerrel Bushel

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

I’m sad that my year with Eat Smart, Move More, Prevent Diabetes has come to an end today. What a life-changing year it has been. In the midst of a global pandemic, this program helped me to manage the stress and isolation, and instead of gaining weight, as I feared that I would, I lost 28 lbs., reducing my BMI by more than 5 points, and shedding 6 inches from my waist. I couldn’t be more excited about that! But what I am most excited about is that, at age 57, I feel healthier than I have in 30 years or more.

Cara is an amazing instructor and beautiful human. Her constant encouragement and helpful tips, in addition to the wealth of science and strategies for maintaining a healthy lifestyle, were just what I needed, and I am so grateful! My husband had a heart attack last month, and when I brought him home from the hospital, I knew that all I had learned over this past year had well-prepared me to successfully support him in his recovery and return to maximum health. I could write pages about the value of this program, but I will wrap it up by saying that I feel like a different person than I did a year ago. I am healthier, happier, and excited about my new life filled with more energy and vitality. Thank you, Cara, and Eat Smart, Move More, Prevent Diabetes, from the bottom of my healthy heart! ♥️

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

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How to Freeze Bananas

March 17, 2021May 6, 2021 by Casey Collins

"quarter sheet pan with parchment paper and pieces of banana"

As I have mentioned in a previous blog, reducing my household food waste is one of my 2021 goals. Not all food that is wasted can be saved or eaten, but a lot of food waste can be prevented, especially at home.

Growing up—and even still now—my mom always had a tip for freezing food or would say “you can freeze that.” Over the years, I never really paid attention to my mom’s freezer advice, that is until my husband became a full-time student again. Freezing the food you haven’t had time to eat acts as a pause button, and it gives you more time to eat the food you’ve bought.

The freezer is your wallet’s friend.

I will be the first to admit that I’m not a big fruit eater, but I’m working on it. I rarely buy fresh fruit unless it is in season and I have something specific in mind. Ordinarily, I buy already frozen fruit for smoothies, but I never buy frozen bananas. It is cheaper to buy fresh bananas and freeze them yourself. I think the minimal effort to freeze them yourself is worth it.

If the bananas are fairly green when I buy them, I will let them sit on the counter for a few days. Sometimes, I even like to let them get pretty brown before I freeze them. If you have ever thrown away a bunch of bananas that you think have gone too brown, I would now say “you can freeze that.” Plus, you never know when you might want to make Banana Granitas!

Steps to Freeze Bananas

Line a baking sheet with parchment paper. (This keeps the fruit from sticking to the baking sheet.)
Cut into bite-sized chunks, if needed. (If you are freezing fruits without a peel you may need to wash before freezing.)
Evenly space chunks onto a baking sheet. Freeze.
Once frozen, transfer chunks to a freezer bag.
Date and label the freezer bag and store in the freezer for up to 3 months.

Note: I prefer to cut or tear the bananas into bite-size chunks because I use them for smoothies, but you can freeze them whole. Also, the steps above work for freezing any fresh fruit.

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

March 12, 2021May 7, 2021 by Jerrel Bushel

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

“I’ve gotten so many great tips from the Eat Smart, Move More, Prevent Diabetes lessons and from our instructor, Heather. The one tip that really worked best for me is “The first bite tastes best.” Now, I cut up one cookie into six bite-sized pieces. I store it in the freezer. When I want to indulge myself, I take one piece and SAVOR it. Knowing that the first bite tastes best has led me to make every piece “my first bite”. This is the first time I’ve tried to lose weight that I haven’t felt self-pity or rebellious. Why would I rebel when each bite is the best one I could possibly enjoy? I’m so glad I learned about Eat Smart, Move More, Prevent Diabetes. It really works.”

– Recent Eat Smart, Move More, Prevent Diabetes participant

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8 Stretches to Do During the Workday

March 9, 2021May 7, 2021 by Meg Sargent

Whether working from home or at a worksite, often during our work hours we are doing our bodies a disservice. For many, like myself, I spend most of my day in front of a computer. This can lead to a very sedentary day with little opportunity for movement. For my husband, who has a very physically-active career, it is quite the opposite. Many times, he comes home sore, tired, and with 20,000 steps accounted for already. For each of us, it is important that we intentionally work in stretches throughout the day. For me, stretches get me up and moving so that I am not in one position for hours. For him, it stretches muscles that are often overworked and get tired and tense easily. It also helps him to focus on moving through his day with good form and relaxed muscles.

I have challenged myself and my husband to take a small break every hour and do a set of stretches. This could take as little as 1 minute per hour to complete and the difference in how we feel is remarkable! So if you’re like me and your FitBit reminds you every hour to move, move! Get those steps! But also, intentionally take a few more minutes to do a set of these stretches.

"Man with winter exercise clothes sitting down and stretching his legs"

Stretch your arms up, grab your right wrist with your left hand, stretch your arm over and back (opening up your chest and right side body). Hold for 30 seconds and repeat on the opposite side.
Princess pose. Okay, my husband doesn’t call it “princess pose” but that is what one of my softball coaches called it growing up, so it will always be “princess pose” in my book. While standing, cross your right ankle over your left knee. Bend your left knee and send your hips back (like you’re trying to sit in a chair behind you). You can bend forward at your waist if that is available to you. You can also hold on to a chair, desk, or wall in front of you. Hold the pose, then switch to the other side. If your ankle isn’t meeting your knee that day, that is okay! Cross your right ankle over your left leg, wherever that might be, send your right knee out to the right and back (opening your hips), and bend your left knee as you are able. You can also do this seated.
Chest opener: Put your arms out to the side, palms facing up. Roll your shoulders back and down. Stretch your arms back as if someone is pulling your thumbs backward. You can arch your back slightly if that feels good. You can also tilt your head back, bringing your chest forward for a bit of a deeper stretch.
Forward fold. With your feet slightly apart, bend at your waist and try to touch your toes. Relax your head and shoulders letting them dangle down. Shake your head “yes” and “no” if that helps loosen you up. When you’re ready, slowly roll up.
The twist. While standing, bend forward hinging at your hips (just as you would in forward fold). Reach your right arm over to your left leg/ankle/foot. Send your left arm up to the sky and palm facing towards your left. Keep reaching your left arm up, up, up! Feel a good twist. Switch and repeat on the other side.
Eagle arms. This one is harder but worth it! Put your arms straight out in front of you, palms facing each other. Twist so that your right elbow crosses over your left elbow. While keeping your elbows crossed, bend your elbows towards your face at a 90-degree angle. Bring the backs of your palms together so they touch ( or get as close as you can). If you’re feeling flexible, cross your left hand over your right wrist (close to your face) so that your palms touch. Repeat on the other side with your left elbow on top this time.
ABCs. Take a balance break or do this seated. Draw the alphabet with your big toe. All the way from A-Z. This seems silly but is critical for ankle mobility. Ankle mobility plays a bigger role in overall mobility than you would think!
Give yourself a hug! You deserve it. So really, give yourself a hug. Reach your hands as far behind you as is comfortable when you give yourself this hug. Hold for a few seconds. Raise your elbows up to the sky for a deeper stretch. Notice which elbow is on top. Now switch and give yourself a second hug with the other elbow on top.

Give yourself 8 minutes a day to get your body better aligned and moving at its best!