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How Your Friends Could Influence Your Weight Loss Goals

by Sydney Wills

Weight management is a complex topic because food is complex. From a nutritional standpoint, the goal of food is to provide the necessary nutrients to perform our everyday tasks. But, food is so much more than simply a means to an end. Food has the ability to trigger a memory, bring people together, provide comfort, and even explore different cultures. For these reasons and many more, weight loss can be difficult. Researchers in the field of nutrition have been trying for years to pinpoint what contributes to successful weight loss and the answer is this: a variety of factors. Factors such as mindful eating, physical activity, fruit and vegetable consumption, and tracking have been shown to play a role in successful weight loss and weight management. However, new research is showing how social supports, meaning your family and close friends, can also have an impact on how well these healthier choices are integrated into your everyday life. 

One study1 found that supportive coworkers, friends, and family had a positive effect on weight reduction, even after 2 years. The study also found that participants who had family members that discouraged healthy eating habits gained weight. Not only was this true for weight loss, but also maintaining weight after participants lost a significant amount of weight2. Researchers also found that positive versus instructive support from friends and family was more beneficial in terms of maintaining weight loss. 

All in all, successful weight loss and weight management is unique to each individual. One technique that works for one person may not work for another. While keeping this in mind, there are important strategies and helpful techniques that can be beneficial for anyone trying to adopt a healthier lifestyle. It’s important to find supportive people in your life to cheer you on through your weight loss journey. 

References

1 Wang, M. L., Pbert, L. and Lemon, S. C. (2014), Influence of family, friend and coworker social support and social undermining on weight gain prevention among adults. Obesity, 22: 1973-1980. doi:10.1002/oby.20814

2 Karfopoulou, E., Anastasiou, C.A., Avgeraki, E. et al. The role of social support in weight loss maintenance: results from the MedWeight study. J Behav Med (2016) 39: 511. https://doi.org/10.1007/s10865-016-9717-y

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Instant Pot Vegetable Pulao (Indian Pilaf)

by Surabhi Aggarwal, RD, LDN

Pulao is a common dish from India – it is basically rice cooked with vegetables and a protein. Making this dish in an Instant Pot makes for an easy one-pot meal. Growing up, I was only exposed to white rice and the traditional pulao recipe uses this rice as well. I have yet to experiment making this dish with brown rice. It can certainly be done as long as the cooking time is increased for brown rice but the vegetables don’t become too mushy. 

I plan to cook the same dish soon by cooking brown rice separately and preparing all the vegetables with spices separately and then mixing it all up. Until then, try the recipe below which is a healthier version of the traditional pulao recipe as it uses olive oil vs. butter and a lot more vegetables and protein so the amount of rice in each serving is minimal (1/8 cup). 

Instant Pot Vegetable Pulao (Indian Pilaf)

Serves 8

Ingredients

Whole Spices

  • 2-3 bay leaves
  • 2-3 black cardamom
  • 6-8 black cloves
  • 1 – 2 tsp whole black pepper
  • 2 tsp cumin seeds

Ground Spices

  • 1 tbsp turmeric powder (optional)
  • 1 tbsp cayenne pepper powder
  • 1 tbsp garam masala powder (optional)
  • Salt to taste

Other Ingredients:

  • 4 tbsp extra virgin olive oil
  • 1 cup cashews, unsalted
  • 2 cups chopped carrots
  • 2 cups frozen petite green peas, rinsed
  • 1 cup frozen baby sweet corn, rinsed
  • 1 red bell pepper, diced
  • 1 can (15 oz) garbanzo beans, drained and rinsed
  • 1 cup paneer cubes 
  • 1 cup basmati rice, washed
  • 2 cups water

Directions:

  1. Put Instant Pot in Sauté mode for 10 minutes.

2. Add olive oil. Once hot, add all dry spices followed by ground spices (except salt) and mix. 

3. Add cashews and roast for about a minute.

4. Add all vegetables and beans. Mix well and leave for 2-4 minutes.

5. Add paneer, rice, water and salt and mix well.

6. Press Cancel on the Instant Pot. Close the lid. Make sure the pressure valve is turned towards sealing.

7. Put Instant Pot on Pressure Cook for 4 minutes. 

8. Once the timer is up, leave it for 10 minutes and then release the pressure manually.

9. Open the lid, fluff rice with a fork and remove the inside pot so the bottom does not continue to heat (place pot on trivet or cooling rack).

10. Serve hot with a side of plain yogurt. To make it hotter, sprinkle with finely chopped fresh jalapenos or green chilli. 

Do not worry if you do not have an Instant Pot. Follow the same recipe to cook the dish in a regular pot on the stove top. After adding all ingredients, keep it on high heat until the water begins to simmer and then lower the heat. Cover the pot and let it cook until rice is done. 

Notes:

  • The vegetables listed above can be substituted or added with others such as finely chopped green beans or cauliflower.
  • Paneer is Indian cottage cheese. Store bought paneer can be high in fat and calories. The pictures below show homemade paneer with 2% milk. Paneer can be substituted with chicken or other protein. 
  • Water can be substituted with vegetable broth for added flavor. 
  • All spices can be adjusted up or down based upon taste preferences.
  • This recipe can be made very quickly for a busy weeknight and in one pot if you can plan and prep all ingredients ahead of time. 

Nutrition Information per Serving (excluding side of yogurt)*:

  • Calories – 385
  • Fat – 19 grams
  • Protein – 14 grams
  • Carbohydrates – 40 grams

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

Of the paneer options presented, Dairy-Paneer, 200 grams was used for the analysis. The actual nutrition content can vary slightly based upon the type of paneer used.

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Meal Prep Mediterranean Chicken

by Sydney Wills

Lately, I have been trying to dedicate time each Sunday to meal prep for the week ahead. The level of meal prep may vary from week to week and some weeks I may only be able to chop a few vegetables and throw a salad together for my lunches. But, I have found that even a small amount of meal prep on the weekend goes a long way towards staying on track all week. 

When I’m really prepared, I try to meal prep breakfasts (which usually consists of baked oatmeal), lunches (chicken + a whole grain), and at least chop ingredients/assemble dinners as much as I can. This not only keeps my healthy eating on track, but also makes the week less stressful because I know exactly what we are having for breakfast, lunch, and dinner without having to think about it after a long day. 

I stumbled upon this recipe while googling “make ahead freezer meals”. I don’t use my slow cooker as much anymore (read more about Why the Instant Pot is my Favorite Kitchen Appliance), but some days the longer cooking time just works better with my schedule. This recipe fit the bill in a few ways: 

  • Flexibility to combine all of the ingredients ahead of time and place in the freezer until ready to cook
  • Minimal involvement when ready to cook (read that as throw in slow cooker and forget about it)
  • Healthy and tasty ingredients that could be used in a variety of ways

Meal Prep Mediterranean Chicken

Recipe adapted from thefamilyfreezer.com

Yields: 4 servings

Ingredients: 

  • 1 pound boneless, skinless chicken breasts
  • 15 oz can diced tomatoes
  • 6 oz (1/2 jar) of roasted red peppers, drained and diced
  • 5 oz (1/2 jar) pitted kalamata olives, drained and chopped
  • 3 teaspoons minced garlic
  • 4 oz feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • ¼ teaspoon red pepper flakes
  • ¼ cup fresh Basil, chopped

Directions:

  1. Combine all ingredients in slow cooker.
  2. Cook on low for 6-8 hours.

Note: If you decide to combine all ingredients together ahead of time and then freeze, make sure to defrost overnight before putting in slow cooker. 

I decided to use this chicken in a Mediterranean bowl with whole wheat couscous, roasted zucchini, and steamed butternut squash. I simply used the juices from the Mediterranean chicken as a “sauce” which turned out to be very flavorful. This made for a healthy and filing lunch all week!

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Is Your Water Bottle Making You Sick?

by Cathy Thomas

The “green” trend of folks having a refillable water bottle as opposed to drinking so many disposable bottles of water is great. Less plastic bottles in the landfill. However, I recently sat in a meeting beside a water table and watched people refill their bottles all day. I was horrified to count the number of individuals who placed their bottle directly on the spout of the water cooler.

YIKES – I just wanted to jump up and warn everyone. So please, be careful that you are not making yourself sick refilling your water bottle. Be kind to others using the dispenser and don’t let part of the bottle that touches your lips to touch the dispenser.

Another issue with reusable water bottles is keeping them clean. They should be cleaned daily with soapy water and rinsed well. Be sure to clean the cap as well. If you want a more thorough cleaning every so often, use a bit of bleach mixed with water or vinegar mixed with water. If you use a straw, be sure to clean them daily as well.

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Dinner in a Flash: 6 Steps to Make a Sheet Pan Meal

by Sarah Myer

Sheet pan meals are one of our team’s go-to weeknight dinners. They are called sheet pan meals because the whole meal is made on the same pan at the same time – talk about easy! Sheet pan meals can be made up of a combination of vegetables and meat. This is not a traditional recipe, but instead, we share our 6-step guide for how to make any combination of sheet pan meals. Dinner is served!

sheet pan meal

6 Steps to Make a Sheet Pan Meal:

  1. Marinade the meat.
    • Any combination of an oil (we recommend olive oil), an acid (balsamic vinegar, lemons, limes, citrus), herbs and salt/pepper creates a solid marinade.
    • Pour the marinade into a zip top bag. Add your meat. Close bag and let it sit for anywhere from 20 minutes – overnight in the refrigerator.
    • Pork tenderloins and chicken work really well for this dinner. You can use beef or lamb but those are generally more expensive.
  2. Prepare the vegetables.
    • Try a variety of vegetables, such as sweet potatoes, cauliflower, carrots, or broccoli. Cut the vegetables into bite sized pieces.
    • Onions or shallots should be cut in bigger wedges or slices so they don’t burn.
  3. Season the vegetables.
    • Place the vegetables into a bowl or zip top bag.
    • Add 3-4 tablespoons of olive oil depending on the amount of vegetables.
    • Add salt, pepper, or other herb or spice.
    • Toss well.
  4. Cover the sheet pan with foil or parchment paper for easy cleanup.
  5. Place the meat on one side of the pan and the vegetables on the other.
    • Don’t overcrowd the pan, this will made the vegetables steam more than roast and they will take longer to cook.
  6. Bake at 375 degrees until tender. There isn’t a set time because it depends on the meat and/or vegetables chosen. You may have to remove the vegetables or meat at different times.
    • Vegetables should be fork-tender.
    • Pork should be cooked to 150 degrees.
    • Poultry should be cooked to 165 degrees.
    • Please refer to this Cooking Temperature Guide if you use other meat.

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Children Eating Healthy in NC

by Dave Gardner

Convincing young children to try and eat fresh fruits and vegetables can be challenging. However, Kiddie Academy, a child care center in New Hanover County, has found a way to get its children and staff to not only try a variety of fruits and vegetables, but to expect and demand them at the breakfast and lunch served at the center. According to Ashley Rayne, Kiddie Academy Chef, offering fresh rather than canned or processed fruits and vegetables makes a huge difference to whether children will try new foods, eat more healthy foods and expect or demand fresh rather than canned or processed.

When Chef Ashley arrived at Kiddie Academy she was surprised to find the kitchen shelves overstocked with canned vegetables and fruit. Ashley grew up in a home where fresh was the rule and recipes included vegetables from the garden and fruit from local sources as much as possible. Ashely set out to change the eating culture at Kiddie Academy and replace the canned with fresh foods from local farms as much as possible. A first step was to eliminate the use of canned and ensure that every meal served included fresh vegetables and fruit. Ashely met with her food vendor and clearly defined her expectations for fresh produce sourced locally whenever possible. She held her vendor accountable and developed a collaborative relationship that serves the interests of both Kiddie Academy and the vendor.

In addition to eating healthy meals, children at Kiddie Academy learn how plant- based food is grown in raised gardens beds located throughout the outdoor learning environment of the center. Children plant, tend, and sample a variety of fruit and vegetables including tomatoes, squash, peppers, blueberries, and others. Teachers and staff also receive training and support for gardening through Farm2ECE, a program provided by NC Cooperative Extension in partnership with Smart Start of New Hanover County. Farm2ECE helps Kiddie Academy staff maximize the healthy food environment and compliments what Chef Ashley has done through meal planning and preparation.

Since Chef Ashely started introducing healthier meals with fresh fruits and vegetables, participation by children in the center provided meal program has increased from 60% to 100%. Additionally, nearly 100% of the staff also choose to eat the center’s prepared meals. Kiddie Academy has made healthy eating an integral part of its child care culture.

The following video highlights Kiddie Academy’s experience with NC State’s Farm2ECE:

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How Can I Exercise Without Going to the Gym?

by Kristie Hicks

During the winter months I tend to lose interest in going to the gym. I don’t want to de-ice my windshield at 5am for an early morning workout and in the evenings I’m either busy with other activities or I just want to be home and out of traffic. This is always the perfect time for me to pick up at-home workouts.

Just because the weather outside is frightful does not mean you can’t be active. Every week I think of a simple workout plan that I can do in virtually any space at my house. Some at-home exercises can use simple equipment pieces, or you can do exercises that only use your own body weight. Try a quick workout at home and be intentional about staying active this winter.

Equipment to exercise at home:

  • Resistance band – You can use tube bands with handles, loop bands, mini bands, therapy bands, and/or figure 8 bands.
  • Yoga mat – You can get a great workout doing yoga and it is an easy one to do at home.
  • Dumbbell weights – I only use 5lb and 10lb weights at home and save the heavier stuff for the gym.
  • Exercise ball – This is great for crunches or any other core exercise you may decide to do.

My favorite full-body workout that requires NO equipment is:

  • 1 minute of jumping jacks
  • 3 sets of 30-second planks
  • 3 sets of 12 squats
  • 3 sets of 12 lunges
  • 3 sets of 12 leg lifts
  • 3 sets of 12 tricep dips

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

by Catherine Hill, RD, LDN

Meal planning is not a new concept, but it has been a hot topic for years in the health and wellness world. And for good reason! Meal planning can help you to prioritize your health goals and food choices as well as save time and money.

There are many ways to meal plan, but I bet you have never meal planned like this before!  Here are some simple tips and tricks to have you meal planning like a pro.

Sample on hand list

1. ON-HAND LIST

Put away the cookbooks and recipe websites… for just a minute. First things first, make a list of the items you already have on-hand. To save time, skip writing down staple items (condiments, seasonings, etc.), but do make note if you are running low on something.

  • Start with your refrigerator (most perishable items), then freezer, and finally pantry. I know it sounds trivial but doing this first can help you cut down on food waste and save money!
  • Review your ingredients—any meals come to mind?
  • After reviewing my on-hand list, I saw items to make 2 dinners: 
    • Tex-Mex option (enchilada sauce, chicken, whole-wheat tortillas…)
    • Italian option (whole-wheat pasta, chicken, frozen marinara sauce…)
  • Need inspiration?

2. DINNER PLANNING

If you are like me, dinner is the hardest meal to plan for but it is the perfect place to start.

  • Write down your dinner ideas (include where the recipe came from, if needed).
  • Next, consult your On-Hand List and write down the ingredients that you already have. In a separate column, write down the ingredients you will need to purchase. 
  • Gone are the days of cooking every single night—I mean, who has the time? Build flexibility into your week by aiming to cook 3-4 nights.
  • Recipes to try:

3. MENU PLANNING

  • Next, take your Dinner Planning ideas and select which nights you want to cook.
  • Be sure to check your calendar. Late meeting on Wednesday? No problem, that can be a leftover night!
  • Next, plan out your lunches. I love taking leftovers for lunch because it is so easy. By planning these out I will know how much to prepare (I plan to eat these yummy chicken enchiladas for quite a few meals, so I will be sure to double the recipe).
  • After eating dinner, pack individual servings of leftovers before cleaning up. That way you don’t have to in the morning!
  • Round out your menu for the week by brainstorming breakfast and snack ideas.
    • Consult your On-Hand List to see what breakfast and snack items you already have. This will also help you build your shopping list!

4. SHOPPING LIST

The final step is to build your shopping list!

  • Review your various lists to start filling out your grocery list. Be sure to write down any staple items that you are out of (olive oil, seasonings, etc.). Then you’ll be ready to hit the store with a solid plan!
  • Whether you order online or shop in- store, build your grocery list like a road map. For me, I always start with produce and end with frozen items. Laying out your road map will make shopping a breeze!

There you have it! An alternative way to meal plan. Try it out and see how it works for you and your family. 

Happy planning!

Click here to download this simple meal planning guide as a PDF or just the featured templates.

Click here to download our free “Cook This, Buy That” meal planner and grocery list.

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Vegetables for Breakfast – Avocado Tomato Salad

by Carolyn Dunn, PhD, RD, LDN

I love a non-recipe recipe. A recipe that really is just a very simple prep technique with a few ingredients. No need to measure. I recently had a breakfast for our department and wanted to serve one vegetable dish. Not an easy feat for a Westerners that usually don’t eat vegetables at breakfast. We had multiple dishes but this one went first – a HUGE bowl quickly disappeared. You could serve this for breakfast as we did or as a side for any meal. You can use any kind of cherry tomatoes, any color, you can also use regular tomatoes cut into small pieces.

Avocado Tomato Salad

Ingredients

  • 1 Avocado (medium ripeness), cubed
  • 1 pint cherry tomatoes, cut in half
  • Balsamic vinegar
  • Olive oil
  • Salt and pepper to taste

Instructions

  1. Prep the vegetables.
  2. Place in a large bowl and add about 1-2 Tablespoons each vinegar and olive oil.
  3. Season with salt and pepper to taste.

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9 Strength Training Exercises You Can Do at Home

by Casey Collins

I get a daily newsletter from the New York Times and shortly after January 1st I saw a section about strength training. I think their article is really nice because it has pictures and videos of how to do the exercises as well as modifications and challenges. I also really like their recommendations because this is the type of exercise routine that can be completed in the comfort of your home. No gym membership required.

[If you can’t access the New York Times article below are the 9 exercise moves they recommend. If you aren’t familiar with a specific move they can each easily be searched on the internet.]

When these 9 moves are done together in one-minute intervals they become a complete, whole-body workout. Perform the 9 exercises in three sets of three with a one-minute break in between sets. Do this workout 2 to 3 times a week for maximum benefits. If you want a complete workout with cardio just add some cardiovascular exercise before your strength training.

*In each set, do each exercise for one minute, not stopping between exercises until the one minute break

Set 1:

Bodyweight Squat

Push-Ups

Mountain Climbers

Take a one-minute break

Set 2

Plank

Bodyweight Split Squat

Single-Leg Hip Raise

Take a one-minute break

Set 3

Burpee with Push-Up

Single-Leg Toe Touches

Leg Raises

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