Blog – Page 25 of 64 – Eat Smart, Move More, Prevent Diabetes

Two Weeks Until the 2020 Holiday Challenge!

November 2, 2020August 25, 2021 by Casey Collins

Only TWO WEEKS Until the 2020 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge! This holiday season, the only thing that should be “stuffed” is the turkey. Many Americans gain between 1 and 5 pounds each holiday season. While it may not sound like much, most people never manage to lose these extra pounds. You are invited to join the 14^th annual Holiday Challenge. Rather than focusing on trying to lose weight, this FREE seven-week challenge provides you with tips, tricks, and ideas to help maintain your weight throughout the holiday season.

Last year, more than 40,600 people from around the world participated.

Join us for the 2020 Holiday Challenge that begins November 16th and runs through December 31st. Registration does not close.

You should receive a confirmation email immediately after registering, please email holidaychallenge@esmmweighless.com for any questions.

The Holiday Challenge is provided by Eat Smart, Move More, Weigh Less, a 15-week online weight management program held in real-time with a live Registered Dietitian, and Eat Smart, Move More, Prevent Diabetes, a 12-month online diabetes prevention program recognized by the CDC.

DELicata Squash is DELicious

October 30, 2020July 12, 2021 by Kelly Nordby, RD, LDN

Move over butternut and acorn squash. Now for something…more delicate? Delicata squash is a winter squash also referred to as “sweet potato squash”. It has a creamy texture, sweet flavor, and roasts beautifully in the oven. We recently tried delicata squash as a side dish with salmon and it was DELicious! As the name implies, the skin is soft and is therefore easy to chop and you can eat it with the skin on. It is even easier to buy it already chopped, washed, and packaged in the produce section of the supermarket, which is what I did. It was so simple, I just opened the package, spread it on a baking sheet lined with aluminum foil, tossed it in olive oil and salt/pepper, and put in the oven. My family loved it and my daughter commented, “this is so sweet.” Hope that you also enjoy this little fall treasure!

Recipe for Roasted Delicata Squash

Ingredients

6 cups delicata squash, chopped
4 tbsp. olive oil
Salt & pepper to taste (I used tsp salt for the entire recipe).

Directions

Preheat oven to 425º F. Line a baking sheet with foil or parchment paper for easy cleanup.
Cut squash into 2-inch pieces or buy pre-cut. Toss in olive oil on the baking sheet.
Sprinkle with salt & pepper and toss to coat well.
Bake until fork-tender and slightly brown on top ~35 minutes. Time may vary based on the oven.

Nutrition Information per Serving

Based on 1 cup of delicata squash with 1 teaspoon salt and 4 tablespoons olive oil

Serving Size: 1 cup (serves 6)
Calories: 120 calories
Carbohydrates: 10 grams
Fiber: 2 grams
Protein: 1 gram
Fat: 9 grams (1.5 saturated fat)
Sodium: 390 mg

You may also enjoy:

Easy Acorn Squash Breakfast or Dinner: Egg-in-the-hole

Top 10 Vegetarian Sources of Protein

How to Make Spaghetti Squash in the Air Fryer

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5 Tips to Stay Motivated For Exercising at Home

October 22, 2020July 9, 2021 by Meg Sargent

Exercising at home has been a struggle during COVID especially amidst gym closures. I am an avid gym-goer…or I was pre-COVID. In fact, most of my free time was spent in a gym as I have been a part-time certified personal trainer for 8 years. Most of my clients used to come to me, not because they don’t know what to do in the gym, but because they needed accountability, a plan, and motivation. Many of my clients love at-home workouts, so I have built several high-intensity, bodyweight workouts that could be done at home (or anywhere) using minimal or no equipment. The issue many clients have had is motivation and accountability.

I experienced this myself first-hand as gyms started closing in March 2020. I always have had a gym to go to. I have never worked out at home, nor did I want to. Although I do have some equipment at home, I have had a really hard time making time for home workouts and staying motivated to keep on track. Tips I had been feeding to my clients for years, I was now testing out myself. My clients were right, this was HARD! With work meetings and children and that huge pile of laundry that seems to keep growing….it was hard to set aside time for a workout. So after months of gyms being closed and having to work out at home, I figured out some tips that actually did work for me and that I want to share.

1. Schedule an Exercise Appointment

This is a non-negotiable appointment! Find a time that works each day and make a workout appointment. Some weeks that meant that Monday I had a workout appointment between two meetings, Tuesday was during nap time, and Wednesday I was waking up super early because those were the times that worked within my busy schedule.

2. Find YOUR Exercise Time

I am a night owl. I like to workout at night. And that’s ok! You read a lot about how you should wake up early and be productive (yes, that can feel so good), but it doesn’t work for everyone. I have found that I can be equally productive at night when my body and mind like to be awake anyway. So, workout at night if that is what works for you!

3. Ritualize Your Work Out

Many times on the way to the gym, I would listen to my favorite upbeat music or an exercise podcast. I would have my favorite pre-workout snack and drink a bottle of water. Getting out of the car, I would adjust my earbuds, music playing, and I was ready to go! All of this was a ritual that got me ready, it pumped me up to go workout. Without the drive to the gym, I have none of this. So, I encourage you to make time for your workout but also make time to get yourself ready and motivated to workout. Adjusting to working out at home, I have done this by starting my workout time with a walk that allows time to listen to a podcast or music, eat my snack, and drink my water. By the time I get home, I am ready and excited to start my workout.

4. Visualize Your Workout

It is so easy to go in a gym and jump on a machine or grab a dumbbell. In fact, you could mindlessly meander through the gym, hopping on various machines, and, probably, get a decent workout. Home takes more planning and there is nothing to guide you. Try making a full workout plan. Write down exactly what you’re going to do in your 20 minutes (or however much time) that you’ve allotted. Google it, find a trainer to help you, come up with your own exercises. Just write it down. Lay out any equipment you may need and find a physical space that is conducive to working out and make your workouts happen!

5. Motivation is Temporary, Discipline is Forever

As we have gone through this pandemic, my motivation has wavered. Don’t get me wrong, rest days are necessary, needed, and wonderful. But there are days where I need to work out, but I am just not feeling it. These are the days that I need to rely on my self-discipline the most. Making myself get out from in front of my computer and run a few laps around the house, do a few pushups…anything to get my blood pumping, and to help me get started on my workout routine. Pushing through when motivation is lacking is so hard, but at the end of it, I’m proud of myself and I feel better mentally and physically. Some days, I need to rest, but some days I just need to just get up and do it!

Share your at-home exercise experience in the comments!

“Thank you Eat Smart, Move More, Prevent Diabetes for changing my life!”

October 19, 2020July 9, 2021 by Casey Collins

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

I’m so thankful for Eat Smart, Move More, Prevent Diabetes! I’ve been maintaining for weeks now and I keep reminding myself that if I stay with the 25 lb weight loss for the rest of the year, I’m still a winner! I will continue living the ESMMPD way for the rest of my life.

This is the first time in over 30 years that I’ve been able to stick to a healthy eating and exercise program. Thank you ESMMPD for changing my life!

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

You may also enjoy:

“I have lost over 20 lbs and my A1c has improved.”

” My energy level is rising and I am sleeping better… “

“I finally realized I needed to do something about my health”

Don’t miss another great blog: Subscribe Now

4 Healthy-ish Fair Food Alternatives

October 15, 2020July 12, 2021 by Meg Sargent

COVID-19 has caused some of our favorite events to be either placed on hold or canceled completely. The NC State Fair is a longstanding North Carolina tradition that has been canceled this year for the first time since 1945. Some people will miss the rides and the exhibits, but many people visit the fair just for its unique food offerings. Unfortunately, many times these highly sought-after foods are packed full of fats and sugars that are not our healthiest options. Fortunately, there is a way for us to mindfully indulge in healthy-ish alternatives to common fair foods in the safety and comfort of our own home. Here are 4 fair foods that you will not miss this year because you can try these healthy-ish alternatives.

Roasted Corn

This one doesn’t require much altering. Roasted corn is one that is a fan favorite but also one of the healthier options found at the fair. Throw it in the oven or on the grill, add your favorite seasoning, and voila!

Candy Apples

Just like corn, this one is great because it already includes a healthy main ingredient. Try dipping an apple in a few tablespoons of low sugar caramel or pairing it with dark chocolate. Roll the dipped end in your favorite nut or grain and you’ve got a heavenly, healthier snack.

Jelly Donuts

I love a good pastry at the fair! Especially if it includes local, homemade jelly. For this healthy-ish alternative, take biscuit dough and pop your favorite frozen fruit or berries in the middle of the dough and close the dough on top of the fruit. Top with a small amount of melted butter and sugar. Air fry and done! A yummy jelly “donut” that is jelly-filled without all the added sugar and fat from a traditionally fried donut.

Giant Turkey Legs

Gosh, these things are huge and oh, so delicious! Turkey is lean meat that can be a part of a healthy diet. Try roasting, smoking, or even grilling a whole turkey or turkey legs at home. Remember that portion size is always important and pick your turkey leg accordingly.

You may also enjoy:

The Basics and How-To of Vegetarianism

Easy Acorn Squash Breakfast or Dinner: Egg-in-the-hole

How to Stay Healthy at the State Fair

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” I lost 15 lbs, brought my A1c down, and just feel better overall. “

October 11, 2020July 9, 2021 by Casey Collins

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

I can’t believe my year with Eat Smart, Move More, Prevent Diabetes has come to a close. I’m so glad I stuck with this program and my instructor. I have tried many diets and lost weight only to gain it back. With this program, I have lost 15 pounds, gotten my BMI under 25, learned to eat healthier, brought my A1C down, and just feel better overall.

I still have some weight to lose, but now have the tools to do it in a manner that will last. The two things that have had the most impact on me is reading labels and portion size. Portion size made a big difference for me. My husband fills his plate so I guess I thought I should too. Not any more! I will continue to implement the knowledge I have learned from this program and keep my weight and A1C under control!

– Doreen, a past Eat Smart, Move More, Prevent Diabetes participant

You may also enjoy:

“I have lost over 20 lbs and my A1c has improved.”

“I feel better and exercise more!”

“I finally realized I needed to do something about my health”

Don’t miss another great blog: Subscribe Now

” My energy level is rising and I am sleeping better… “

October 5, 2020July 9, 2021 by Casey Collins

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

My energy level is definitely rising and I am sleeping better which is helping my ability to cope with stress.

I’m looking forward to the next session on stress management. I am so glad that I signed up for this course!!

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

You may also enjoy:

“I have lost over 20 lbs and my A1c has improved.”

“Eat Smart, Move More, Prevent Diabetes made a difference in my life!”

“I finally realized I needed to do something about my health”

Don’t miss another great blog: Subscribe Now

The Basics and How-To of Vegetarianism

October 1, 2020July 12, 2021 by Corinne Goudreault

What’s up with vegetarianism?

This year, vegetarian awareness week will mark me being vegetarian for 6 years. There are many reasons that people decide to stop eating meat – for me it was to lower my environmental footprint. For others, it can be a religious or cultural practice, a strategy to lower their grocery budget, an eating pattern to improve their health, or a way to avoid the harming of animals.

There are a lot of subcategories of vegetarianism and veganism, but the main terms are:

Vegetarian: Does not eat meat; generally, avoids anything that requires the death of an animal. Most still eat cheese, eggs, yogurt, butter, etc.
Pescatarian: Same as vegetarian, except that they also eat fish.
Vegan: Does not eat anything that an animal was involved in producing. Vegans do not eat any animal products, from milk to honey.

But what about the protein? Health effects and benefits:

Protein and iron are actually in a lot more food than we tend to think, making it simple to get enough out of a plant-based diet. I actually get quite enough iron through dark leafy greens such as spinach, fortified breakfast cereals, whole grain bread products, beans and lentils, and tofu and soy meat substitutes. If you want more information about how easy it is to get enough complete proteins in your plant-based diet, check out our blog on the Top 10 Vegetarian Sources of Protein. Another great resource on this subject is Med Instead of Meds. You can watch their video about how to swap your proteins and the health benefits between meats as well as other protein sources.

Also, one of the reasons plant-based diets are often healthier is because we often spend a bit more time thinking about how to make sure our diets are well-rounded, which is something anyone can do! No matter what your eating pattern, it’s always best to monitor with regular blood tests and conversations with your doctor. Being vegetarian does not guarantee better health – as with any way of eating, you have to be mindful to eat less processed foods and more whole foods.

That said, a vegetarian or vegan diet that is careful to emphasize fiber through fruits and vegetables, beans and legumes, and whole grains can make a big difference in your health; studies show that this type of diet is the most effective in lowering your risk of cardiovascular disease and improving your cholesterol. And any steps you make towards more plant-based eating will have beneficial effects, even if you don’t or can’t cut out meat entirely.

How to move towards a more plant-based diet:

Start Small: You don’t have to go meat-free all at once. Start by doing a meatless Monday (or any day of the week). Or choose to do meat-free breakfasts and lunches, only eating meat at dinner. Maybe you’d rather commit to a pantry swap like non-dairy milk permanently. You could stop buying meat and only eat it when you eat out. Every tiny bit helps reduce your environmental impact, decrease participation in factory farming, and improve your health.

Our Blog: One easy way to find more vegetarian recipes is to go on the ESMMPD blog and check out our recipes – anything posted by Surabhi or by me will be vegetarian as we both are! But our teammates post some great vegetarian meals as well, so just keep checking back (and follow us on social media) to see more. We also suggest using the site Med Instead of Meds which has a lot of great recipes for both meat-eaters and plant-based folks. These resources are super easy to use as you can pull the recipes up on your phone or tablet.

Try Something New: Don’t be afraid to expand your diet. There are such a wide variety of fruits, vegetables, and grains out there that with the addition of different seasonings and sauces, you could never get bored!

Be Mindful of What You Eat: Keep in mind that not all vegetarian food is healthy food! Brownies are vegetarian, and so are sauces made with tons of butter and cream. You’ll still need to be mindful of the recipes that you use and foods that you eat. I like to roast extra vegetables so I can grab a bowl broccoli as a snack, for example, which does a great job of filling you up (much better than potato chips or Oreos, which are vegan!).

You may also enjoy:

A Med-Inspired Vegetarian Wrap

Top 10 Vegetarian Sources of Protein

The Ultimate Cheap, Easy, and Healthy Meal: Vegetarian Split Pea Soup

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Hiking for My Mental and Physical Health

September 30, 2020July 9, 2021 by Casey Collins

Happy Fall! I love this time of year because I enjoy one of my favorite activities, hiking, even more in the fall and winter than I do in the summer. Don’t get me wrong, summer hikes are still great, but I have to go early or in the evening to avoid the oppressive heat. Personally, I am more physically active in the outdoors during the fall and winter months than I am during the summer months.

Some of my favorite trails are maintained by the Triangle Land Conservancy and UNC’s Carolina North. I like to hike because it is a fun activity to do with my husband and our dog but also because I enjoy the mood-boosting perks of exercising in the outdoors. According to the National Park Service, hiking has many proven health benefits, ranging from physical exercise to the emotional and mental relief that comes from being in nature. Spending quality time in the outdoors reduces stress, calms anxiety, and can lead to a lower risk of depression.

I have seen more people out on the local trails in my area than ever before. This year as many of us are not going on trips or vacations, exploring the outdoors has become an increasingly popular pastime. I have some tips for those of you who might be on the fence about hiking and want to start exploring the trails near you!

Rules of Thumb for Hiking

Know before you go. Check the weather and dress/pack accordingly. It is also a good idea to familiarize yourself with the trail map and follow marked paths and trails.
Hiking gear. Everyone has their personal preferences for hiking gear but personally, I think a good pair of walking shoes and breathable clothing is all you need. There is no need to buy fancy and expensive hiking gear or clothing to enjoy the outdoors.
Pack it in, pack it out. This is a common saying among backcountry campers. However, this simple motto is great to keep in mind even when venturing out for a short hike. Trash and litter can greatly detract from the natural beauty of an area. Be sure to properly dispose of your trash and not leave it on the trails.
Stay hydrated. It is a good idea to always bring water with you even if you leave it in the car for the duration of your hike. I typically leave my water in the car for hikes under 2 miles. During the summer months, I always have a water bottle on hand no matter the distance. For longer hikes, you may even want a snack. Check out our Healthy Trail Mix blog!
Maintain social distancing. Even though you are outdoors you still want to be courteous and cautious on the trails with people who do not belong to your household. You may not need one but it is a good idea to bring a mask because you never know if you will find yourself in a situation where you need one.

Trail Resources

I live in a trail and greenway dense area and I realize that is not the case for every town. If you are new to hiking and want to find trails or greenways in your area, I would recommend checking out the following resources:

Mountains-to-Sea Trail
NC State Parks
All Trails (a website that helps you find trails near you)
Parks and Recreation Department
Visitor Center
Local University or College (ex: Duke Forest)
Land Conservancy Groups

“My HbA1C is now 5.6 and it was 6.0. “

September 28, 2020July 9, 2021 by Casey Collins

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

I just got back from my doctor’s office where I had my annual physical today. My blood work showed a huge improvement over a year ago. My HbA1C is now 5.6 and it was 6.0. This means that I no longer have pre-diabetes!!!

My blood pressure is 106/75, down from 120/80!!! And my total cholesterol dropped 30 points, was 235 now 205!!! The 10-pound weight loss is responsible for lowering my cholesterol, blood pressure, and blood sugar. I wish I could say I did something special or different from what was in our Eat Smart, Move More, Prevent Diabetes program, but I just followed its guidelines as best I could. The only thing maybe that helped more than most was: I try to eat a big plate of cooked broccoli and cauliflower before I eat my lunch or dinner. That cuts my appetite some because if what I eat following that is delicious, I usually want seconds (or thirds!). I am absolutely thrilled with the results. And so is my doctor. In fact, she said, “whatever you are doing, keep doing it.

– A.R., a current Eat Smart, Move More, Prevent Diabetes participant

You may also enjoy:

“I have lost over 20 lbs and my A1c has improved.”

“Eat Smart, Move More, Prevent Diabetes made a difference in my life!”

“I finally realized I needed to do something about my health”

Don’t miss another great blog: Subscribe Now