Blog – Page 31 of 64 – Eat Smart, Move More, Prevent Diabetes

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

January 3, 2020December 18, 2019 by Madi Johnson

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

I started this program in the Spring being pre-diabetic with a 5.9 A1C level. After less than three months my level dropped to 5.5 and I believe it will be lower at my next appointment. I have lost 4 inches from my waist. Most of all I don’t have the fast food cravings and lack of energy. I make healthier food choices and have the energy to enjoy being active. This is an instructor-led program where you learn to make specific goals and continue your progress. Eat Smart, Move More, Prevent Diabetes has proven how easy it can be to improve your daily habits so that it becomes a lifestyle. I feel the best that I have in years!

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

You may also enjoy:

“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”

Don’t miss another great blog: Subscribe Now

How to Cook Steel Cut Oats in an Instant Pot

January 2, 2020July 14, 2021 by Surabhi Aggarwal, RD, LDN

A warm bowl of oats topped with fresh fruits and/or nuts is the perfect breakfast for cold winter mornings. Steel cut oats are the least processed as compared to other types of oats and may provide longer satiety making them a great choice for breakfast. However, they take longer to cook as compared to other varieties which can be a hurdle for busy morning times. Worry not – the recipe below takes the baby-sitting out of the process. You can put everything in and let the Instant Pot do the work. Whether you use that time to get ready for work, go out for a walk or take care of other tasks, the oats will be ready without any supervision.

Instant Pot Steel Cut Oats

Serves 4

Ingredients:

½ cup steel cut oats
3 cups milk (this recipe was made using 2% milk but it can be made with 1% milk as well)
¼ cup California raisins
3 tsp brown sugar
½ cup water

Directions:

Put all ingredients in the Instant Pot and mix once. Close the lid. Make sure the pressure valve is turned towards sealing.
Put it on Porridge (or high Pressure Cook) mode for 13-14 minutes.
Let the pressure release naturally before opening the lid.
Stir well and add some water if needed to adjust the consistency to your liking.
Serve warm.

Note: You can add a variety of toppings to individual servings according to taste and what you have on hand. Options include fresh berries, sliced banana, chopped walnuts, sliced almonds, hemp seeds, peanut butter, etc.

Nutrition Information per Serving (excluding any toppings)*:

Calories – 200
Fat – 5 grams
Protein – 9 grams
Carbohydrates – 32 grams

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

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New Year, New Start: Goal Setting Tips

January 1, 2020July 14, 2021 by Archana Revankar

The new year is here! We often find ourselves starting the new year by making resolutions hoping that the new habit sticks with us every day for as long as possible. But unfortunately, most of these resolutions are forgotten within a month or two. Do you remember seeing a packed gym in January or February and then slowly as the year passes by the gym gets less crowded?

Instead of making a resolution, setting a new Goal is a better alternative as goals help us progress towards a gradual positive change rather than expecting to change immediately.

Differences Between Resolution and Goals

Resolution

Rigid/ stays the same – e.g.: “I will exercise regularly.”; “I will go to bed early.”; “I will stop eating sugar.”
It can be very overwhelming if you are trying to make a big change.
Many times when resolutions are broken you can feel like a failure and give it up altogether.
If resolutions seem difficult to carry out you may drop it altogether.

Goals

Goals are more fluid and can be tackled in steps starting with small steps and then increase in difficulty as you get more accustomed to change.
Can be more realistic as they allow you to work through them slowly and steadily.
Working through baby steps gives you a sense of accomplishment and keeps you motivated.
If you face difficulty in accomplishing a set goal, you can still adjust the goal to a lower intensity or even pick a different new behavior to achieve the same result.

So we know that setting a goal is better than setting a resolution, so how do we set good goals? Below are a few tips to set a SMART goal.

How to Set SMART Goals

Specific: The more specific and intentional you are in setting a goal, the more likely it will be met. Instead of a general goal such as “I want to lose weight.”, be more specific of how much weight you want to lose.
Measurable: Have a way to measure your progress by using tracking tools such as daily or weekly logs of your new/changed behavior to help you move closer to your goal.
Attainable: Set goals that are challenging but not too extreme. Set yourself up for success with small achievable goals.
Realistic: Set goals that matter to you the most and that can be embedded in your daily schedules the easiest way.
Timely: You must have a time-cap for every goal that you set. This practice will help you hold accountability to your goal.

Tips for Setting a Goal:

Break down your long terms goals into smaller realistic goals and work on them while keeping your future goal in mind.
Choose specific behaviors to achieve your broad goals but also be open to change the specific behaviors if you find yourself stuck or unmotivated.
Set goals that add a behavior rather than stopping a behavior. For example, instead of making a goal to eat less junk food, focus on eating more real foods such as fruits and vegetables. Adding something good will subconsciously make you feel much better than the feeling of depriving yourself of something you like.
Use reminders, daily planners, or sticky notes to put it in a place where you can see/access it every day to help you create new habits. In addition, assign a time each day to practice this new habit.
Do not forget to reward yourself every time you achieve small milestones until you reach a time where your progress becomes your reward.

For more information, click here for a short video on goal setting.

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Barbecue Rather Than Bake or Fry Your Turkey

December 19, 2019December 18, 2019 by Cathy Thomas

If you enjoy Eastern North Carolina barbecue, you will love this recipe. It is delicious, healthier than pork barbecue, and a great way to enjoy turkey with a twist.

Take a turkey. Split it in half, you can remove the backbone if you like but it is not mandatory. Cook on the grill (medium heat) skin-side up for 2-4 hours depending on the size. Test the breast with an insta-read digital meat thermometer. When it hits 165, it is done. Allow to cool slightly so you can handle it. Discard the skin and pull the meat off the bone. Chop coarsely. Add Scott’s Barbecue Sauce (or other similar vinegar-based barbeque sauce) to the chopped turkey. It will take several cups of sauce as it will soak up the liquid. Now that’s turkey with a twist!

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