Blog – Page 30 of 64 – Eat Smart, Move More, Prevent Diabetes

How Can I Exercise Without Going to the Gym?

February 5, 2020July 13, 2021 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

January 30, 2020July 13, 2021 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.

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?
- Plug key ingredients into Google or Pinterest
- Try websites that can filter recipes by multiple ingredients: AllRecipes.com or SuperCook.com

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

January 29, 2020July 13, 2021 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

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

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9 Strength Training Exercises You Can Do at Home

January 21, 2020July 13, 2021 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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Muesli by any other name is cold oatmeal – and it rocks

January 16, 2020July 13, 2021 by Carolyn Dunn, PhD, RD, LDN

Whenever I travel to Europe, especially when on a cruise, one of the things I look forward to is the Muesli. When we see in Muesli the stores here it is a cold ready to eat cereal like granola. While this is technically muesli, the kind I crave is very different. It is a cold oatmeal with nuts and fruit and is so delicious. It was developed by a Swiss physician in the early 1900’s to help his patients heal. It always makes me feel better. Here is a recipe that I have worked on to get the taste just right without breaking the calorie bank.

Homemade Muesli

Ingredients

2 apples (or 1 apple and 1 pear), grated
1 cup old fashioned oats
1 cup skim milk
2/3 cup yogurt
4 Tablespoons nuts or seeds
Grapes or berries (optional)

Instructions

Place the grated fruit, oats, milk, and yogurt in a glass bowl. You can use any kind of yogurt you like. Plain yogurt will lighten the calories and sugar but will result in a tart finished product. Vanilla yogurt works well.
Refrigerate at least 8 hours or overnight.
Serve topped with nuts or seeds and sliced grapes or berries.

This recipe makes about 4 small or 2 large servings. It will keep in the refrigerator for several days.

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“I have no doubt that I can continue to keep a focus on good health given the knowledge I gained.”

January 14, 2020April 16, 2020 by Madi Johnson

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

“I participated in an Eat Smart, Move More, Prevent Diabetes class throughout 2019. I learned so many things about choosing healthy habits and, as a result, really changed the way I look at diet and exercise. I achieved my goal of losing 5% of my body weight. I also gained confidence in my ability to live a healthier lifestyle.

The most significant thing that came out of the changes I made, however, were the changes in my cholesterol and HA1c. My cholesterol level is normal for the first time in many years and my HA1c is a number of points lower than when I began this journey. I couldn’t have made these changes without the information I gleaned from the class and the support of my class instructor/coach, Steph. She was positive, encouraging and non-judgmental. I always looked forward to and loved participating in the classes. I really have no doubt that I can continue to keep a focus on good health given the knowledge I gained. Thank you for this opportunity and experience!”

-Susan, a recent Eat Smart, Move More, Prevent Diabetes participant

A Poem of Encouragement for the New Year

January 13, 2020April 4, 2022 by Cathy Thomas

I received this from a friend as her New Year Message and wanted to share it. Let’s all strive for good emotional and physical health in 2020!

Three good friends went out for a swim.

The one who was fat wished she was thin.

The one who was curvy wished she was clever.

The one who was clever wished she swam better.

The really great swimmer wished she was witty.

The one who was witty wished she was pretty.

All three friends thought the other two were just fine.

If only they could let their own light shine.

So throw on your swimsuit if you’re fat or you’re thin.

Enjoy fun and friendship….Love the skin that you’re in!

poem by Rachel Toll

“I now have hope of a healthy body and healthy life!”

January 10, 2020January 10, 2020 by Madi Johnson

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

“I have struggled with being overweight most all my life. However in the last 6 years I put on about 40 pounds I could not lose. I maintained about 217-220 for the last 6 years (from my mid 40s until now at 50). After having no success with Weight Watchers and never being able to get under 200 pounds I worked with my doctor for the last 4 years to determine if there was a medical reason for my weight gain and inability to lose weight. I tried every weight loss medicine out there (I think). I even got to the point that I was giving myself shots in my stomach in an attempt to lose weight, I was still attempting to track my food, and still attempting to add exercise but nothing lasted, mostly because I felt very alone in it all. I never was able to get below 200 pounds in the last 4 years even trying all the medication.

When I heard of this program through work, I had recently found out that my sister had just started taking medication for diabetes (both my parents already do) and I knew that if I could not get my weight down I would be next. I had been struggling to find anything and willing to try anything to lose weight. So I thought, this was affordable and looked easy so it was worth a try.

I have taken this program seriously. I attempt to participate in the sessions every week or I try to listen to the recording as soon as I can if I miss a session. I also attempt to make the simple changes suggested in those sessions each week. I think it is the simple changes, one little thing at a time, it is not cutting everything out at once, it is not saying you can never eat sweets again, it is just slowing changing the way you look at food and your life. I noticed the impact of those little changes, even over the holidays. The food items that I thought were so important to me were no longer important anymore. I am thrilled that overall I have lost about 27 pounds from my average high weight of 219 (11 of those pounds on this program), I am below 200, and I can see myself actually getting much lower than that, something I had lost hope was even possible. The accountability, the support, the buddy, the sessions, the slow changes, the length of the program, to me all make this program successful for me. I have already seen success and because of this program I now have hope of a healthy body and healthy life! I am a size smaller, and people have noticed. Which is very nice and makes me feel great! It makes me want to stick with it. I am also thankful that the program continues. I want to be sure that these things I am learning become habits that I can maintain long-term and not just a “diet” that I gain it all back again. I am thankful for the Eat Less, Move More, Prevent Diabetes program, I know it has had a positive influence in my life already!”

-Julie, a current Eat Smart, Move More, Prevent Diabetes participant

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“I feel the best that I have in years!”

“My weight went down, my A1C went down and my confidence went up thanks to this program!”

“I’ve lost over 40 pounds and feel 100% better!”

“I lowered my A1C out of the “prediabetes” range, lost 7 inches from my waist, and lost 40 pounds”

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Best Blogs of 2019

January 9, 2020July 14, 2021 by Madi Johnson

Happy New Year! A new year means new blogs. But before we get started on our 2020 blogs, we want to take a look back at our most popular blogs from the last year. Based on your views, we present the 10 most popular blogs of 2019 below.

Most Popular Blogs of 2019

10.Slow Cooker Chicken Fajitas

9.5 Essential Rules of Cooking

8.How Practicing Gratitude May Benefit Your Health

7.How to Make Overnight Oats: Meal Prep for a Healthy Breakfast

6.Sit Less, Move More: 10 Tips to Beat Sedentary Habits

5.Instant Pot Mexican Quinoa

4.Spicy Okra Stir-Fry

3.Dietitian’s Review of the Air Fryer

2.How to Eat Healthy on a Budget

Most popular blog in 2019

1. Healthy and Easy Meal Prep Greek Bowls

And there you have it! The Top 10 blogs of 2019. Did your favorite blog make the list? What types of blogs would you like to see in 2020? Leave in the comment section below and subscribe to our blog to stay up to date on the latest posts!

What To Do With Leftover Spaghetti Sauce

January 7, 2020July 14, 2021 by Carolyn Dunn, PhD, RD, LDN

I love making homemade spaghetti sauce…that is until I had Giovanni Rana’s Marinara. I cannot make it any better and the addition of carrots in their recipe means it is low in added sugar. You can find it in the refrigerator section with the fresh pasta in many grocery stores. When I saw it in Eataly (a large Italian gourmet grocery store) I knew it had to be good. I use Rana’s Marinara for many things, pasta (of course), pizza sauce, baked eggs with sauce, etc. I always seem to end up with a dab left over. I developed this super simple recipe to use up extra sauce but now it is so popular in my house, it often gets first-run of the sauce.

Over Medium Eggs with Spinach and Marinara Sauce

The following is for 2 servings

Ingredients

1 cup Marinara
1 Tablespoon olive oil
1 bag baby spinach
2 teaspoons lemon zest (optional)
Olive oil (or other oil) non-stick spray
2 eggs
2 Tablespoons Parmesan cheese

Directions

Heat the Marinara sauce in a small saucepan or microwave until warm.
Cook the spinach in the olive oil adding the lemon zest if using. Cook until most of the liquid is evaporated.
Wipe out the pan and spray with olive oil.
Cook the eggs turning once until over medium.
Place the spinach in a mound in the middle of two plates.
Spoon the Marinara around the spinach.
Place the cooked egg on top of the spinach mound.
Top with Parmesan cheese.

Nutrition Information per Serving

Serving Size: 12 ounces
Calories: 260
Fat: 16 grams
Sodium: 840 mg
Carbohydrates: 16 grams
Fiber: 3 grams
Sugars: 6 grams (Includes 0g Added Sugars)
Protein: 13 grams

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