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Slow Cooker Chicken and Butternut Squash

by Sydney Wills

With the holidays fast approaching, it usually means that schedules become busier with less time to make meals at home. Around this time of year, I turn to my trusty slow cooker-both as a time saver and for a warm, comforting meal. For me, it doesn’t quite feel like fall until I bring out my slow cooker and make something involving pumpkin or butternut squash. This chicken and butternut squash dish is my go-to recipe not only for the savory fall flavors, but it’s the type of meal where you can literally dump all of the ingredients into the slow cooker, turn it on, and forget about it. And that is one of the many reasons why I still love my slow cooker.

Slow Cooker Chicken and Butternut Squash

Recipe adapted from Crock-Pot Dump Meals

Ingredients

  • 6-8 boneless, skinless, chicken thighs
  • 2 cups butternut squash, cubed into 2-inch pieces
  • 1 teaspoon garlic powder
  • 2 tablespoons balsamic vinegar
  • 6 sage leaves
  • Salt and pepper to taste

Directions

  1. Place cubed butternut squash in the slow cooker. Next, layer the chicken over butternut squash. Sprinkle salt, pepper, and garlic powder. Drizzle balsamic vinegar over chicken. Place a few torn sage leaves on top. Set on low for 4-6 hours.
  2. One note about the cooking time: make sure it does not cook longer than 6 hours or the butternut squash will have a mushy consistency- this is speaking from experience!

Nutritional Information

Serving size: 4-6. Calories: 304; Total Fat: 8g; Total Carbohydrates: 18 g; Total Protein: 40 g

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Quick Weeknight Meal: Korean Turkey Lettuce Wraps

by Madi Johnson

My criteria for a weeknight meal: Quick. Easy. Healthy. How can I get a plate on the table in a short amount of time, cook while keeping an eye on my busy infant, and make sure it’s a dish I feel good about eating? I have a few recipes that fit the criteria and that we keep in weekly or bi-weekly rotation. One of them being these Korean Turkey Lettuce Wraps. We make these all the time as it is one of my husband’s favorite meals and it is SO quick and easy.

Korean Turkey Lettuce Wraps

Adapted from skinnytaste.com and the Skinnytaste Fast and Slow Cookbook

Ingredients

  • 6-8 outer lettuce leaves such as Iceburg, Romane, or Bibb lettuce
  • 1 pound ground turkey (or can use ground chicken)
  • 2 cups cooked brown rice
  • 1/2 onion, diced
  • 1 clove or 1 teaspoon minced garlic
  • 1 teaspoon fresh grated ginger
  • 1/4 cup low sodium soy sauce
  • 1 teaspoon brown sugar
  • 1 teaspoon toasted sesame oil
  • Sprinkle of red pepper flakes (up to 1/2 teaspoon if you like it spicier)
  • 1/2 Tablespoon sesame seeds for topping
  • Drizzle of Siracha (optional)

For quick pickled slaw on top (optional)

  • 1 cup shredded carrots
  • 2 radishes, cut into matchsticks
  • 6 tablespoons distilled white vinegar
  • 1/4 cup granulated sugar
  • 1/4 teaspoon salt

Instructions

  1. Combine the soy sauce, brown sugar, toasted sesame oil, and red pepper flakes in a small bowl. Set aside.
  2. Heat nonstick pan over med-high heat and add the ground turkey. Cook, breaking the meat up with a spatula or wooden spoon, until meat is cooked through and no longer pink. Add the onion, garlic, and ginger and cook for 1-2 minutes. Pour the sauce over the meat and let simmer on med-low for 5 minutes.
  3. To assemble the lettuce wraps, place 2-3 Tablespoons brown rice over each leaf, top with 3 1/2 Tablespoons of turkey. Sprinkle with sesame seeds and siracha if desired. Top with picked slaw. Wrap the lettuce around the meat and eat as little bundles right away.

Nutrition Information per Serving

  • Serving Size: 6-7 ounces
  • Calories: 240
  • Fat: 7 grams
  • Sodium: 670 mg
  • Carbohydrates: 29 grams
  • Fiber: 2 grams
  • Protein: 19 grams
  • Sugars: 10 grams (Includes 9g Added Sugars)

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Why is Pickleball so Popular?

by Sarah Myer

I keep hearing about pickleball and have wondered why it is getting so popular. I recently got the opportunity to try it out and I can see why people like it so much!

If you have played any sort of paddle or racquet sport (tennis, badminton, ping pong) the basics are pretty easy to pick up. If you have never played a racquet sport it’s ok. There aren’t too many complicated rules and you can start playing pretty quickly.  The best part is the sport is most likely to have been named after a dog!

It is played on a court that is smaller than a tennis court and the net is lower too. The paddle is bigger than a ping pong paddle and the ball is similar to a wiffle ball. It can be played singles or doubles and there is one area of the court by the net that is called the kitchen. There are rules about when you can be in the kitchen (the green rectangle closest to the net) and when you can’t. There are a few rules about serving and the scoring is probably the most complicated part of it.

So after trying out the sport, here are the reasons why I think it is so popular:

  1. It is a lot of fun! I got to join 3 of our participants for an afternoon to learn how to play. They were super gracious in letting me borrow a paddle and gave me pointers and encouragement the entire time we played.
  2. You stay active throughout the game. The court is smaller and the ball is lighter so you spend more time hitting the ball than chasing it.  There isn’t a lot of time in between serves so you stay more active throughout the entire game.
  3. It is less harsh on your knees and joints than tennis. I remember chasing so many balls when playing tennis. The Pickleball court is smaller and the ball is lighter so you have more time to get yourself ready for a shot. Also playing doubles cuts down on some of the side to side dodging and moving than you have to do in singles.
  4. There are a growing number of places where you can learn to play. More communities are opening up indoor and outdoor courts where you can play for a night or as part of a team. There may be as many as 2,000,000 people playing Pickleball in the US.
  5. It is perfect for all activity levels. It can be played by those looking to stay active or those who want to seriously compete.
  6. It’s played by people of all ages. People from their 20s to their 80s are playing Pickleball.
  7. There are a lot of resources out there to learn how to play and tips to improve.

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Air Fryer Spaghetti Squash

by Catherine Hill, RD, LDN
air-fried spaghetti squash

Fall has certainly hit North Carolina which means it is a great time to experiment with spaghetti squash. One of my favorite ways to cook spaghetti squash is in the air fryer.

What is Spaghetti Squash?

Although in the squash family, spaghetti squash is not as starchy as other varieties. At only 42 calories per cup (compared to 220 calories per cup of spaghetti), this low-calorie swap can help keep your calories on track while boosting your veggie intake. Spaghetti squash has a neutral taste making it perfect for a wide variety of dishes. Once cooked, you will be able to rake the spaghetti squash with a fork to produce noodle-like strands.

Tips:  

  • The hard shell of a spaghetti squash can be difficult to cut through.
    • Tip: Pierce the skin 3-5 times with a knife and place in the microwave for 5 minutes. This will soften to the squash allowing you to cut lengthwise safely.
  • Spaghetti squash leftovers? Your spaghetti squash is too watery? Want more of a crunchy texture?
    • Tip: place a small amount of olive oil and the spaghetti squash into a frying pan. While on medium-high heat, stir occasionally for 5-8 minutes. This will allow the spaghetti squash to dry out a bit, giving you a crunchier texture.
  • Running low on time?
    • Tip: cook your spaghetti squash in the air fryer for a faster meal! Most are ready in about 25 minutes.
  • Want to make ahead?
    • Tip: cooked spaghetti squash can be stored in an airtight container in the fridge for up to 1 week. Freeze it for up to 3 months.

How to cook spaghetti squash in an air fryer

air fried spaghetti squash

Ingredients:

  • 1 medium spaghetti squash
  • 2 tsp olive oil
  • Salt and pepper

Directions:

  1. Pierce spaghetti squash 3-5 times with a knife and place in the microwave for 5 minutes.
  2. Preheat air fryer by turning it on 3-5 minutes before you are ready to use it. Set to 380 degrees.
  3. Use an oven mitt or a kitchen towel to remove the spaghetti squash from the microwave and transfer to a cutting board.
  4. With a large knife, cut lengthwise. Then scrape out seeds with a spoon.
  5. Spread 1 tsp of olive oil on each side of the spaghetti squash. Season with desired salt and pepper.
  6. Place spaghetti squash cut-side-down into the preheated air fryer.
  7. Cook for 25-30 minutes. You can tell when the spaghetti squash has finished cooking if the shell gives easily when pressed.
  8. Use an oven mitt or kitchen towel to remove the spaghetti squash. Place on a cooking sheet or cutting board. With the oven mitt or kitchen towel hold the spaghetti squash and scrape the cooked flesh out of each half with a fork.
  9. Can serve within the skins, use right away in your favorite recipe, or store for another time.

Don’t have an air fryer? No problem. Cook spaghetti squash cut-side-down in a 400-degree oven for 45-60 minutes.

Some tasty ways to use spaghetti squash:

Turkey Taco Spaghetti Squash Boats

Baked Spaghetti Squash and Cheese

 Spaghetti Squash Chow Mein

Nutrition Information per Serving:

Serves 5

  • Serving Size: 1/2 cup (88 grams)
  • Calories: 40 calories
  • Carbohydrates: 6 g
  • Fiber: 1 g
  • Protein: 1 g
  • Fat: 2 g
  • Sodium: 15 mg
  • Total Sugar: 2 g (Includes 0g Added Sugar)

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Pomegranate Kale Salad

by Sydney Wills

Pomegranate Kale Salad

Servings: 6 to 8

Ingredients:

  • 1 bunch of kale, stemmed and leaves julienned
  • 1/2 cup pomegranate seeds
  • 1 cup toasted walnuts, chopped
  • Garnish with Parmesan cheese

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • Salt and pepper to taste

Directions:

  1. Place washed and stemmed kale in a large bowl.
  2. In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.
  3. Pour dressing over kale and toss to coat. Sprinkle the pomegranate seeds, walnuts, and cheese over the salad.

Recipe adapted from Williams-Sonoma.com

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5 Ways to Stay on Track and make it a Healthy Halloween

by Kelly Nordby, RD, LDN

Fall has arrived! Thank goodness!! It’s the time of cool air, football, pumpkins and a steady train of holidays that involve food. Halloween is one of the first stops on the train and is one that often derails our healthy habits. Consider these 5 ways to stay healthy this Halloween.

5 Ways to Have a Healthy and Happy Halloween:

  1. Leave it on the porch. Instead of sitting and passing out candy, leave the candy bucket on the porch and walk with your kids or grandkids while they trick-or-treat. You would be amazed at how many steps you can get walking around your neighborhood. And if the kids empty the bowl because no one is watching, it will just be less for you to eat later.
  2. Procrastinate. How many times have you bought your candy at the beginning of October only to find that you have to replenish it several times before trick-or-treating even happens? Avoid the temptation by waiting to buy your candy until just before October 31st so that the only ones that eat it are the little ghosts and goblins.
  3. Buy the ‘better’. Relatively speaking, there are ‘better’ options when it comes to Halloween candy. If you do happen to sneak a treat, lessen the load on your calorie budget by purchasing these lower-sugar/lower-calorie options.
  4. Buy the Dum Dums. I could have Dum Dums in my house all year long and never be tempted. I cannot say the same thing for snickers bars. What do I do? Buy the non-tempting candy to give to the trick-or-treaters and then maybe ‘borrow’ a snickers from my kids’ treat bag.
  5. Does a ‘treat’ always mean ‘candy’? There are non-candy Halloween treats that might be a nice break from the sweets for the little ones. Here are some ideas.

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What We Can Learn From the Longest Living People in the World

by Melissa Rockett

There are several places in the world where living to be over 100, with a healthy body and mind is the norm. Deemed, the Blue Zones, these rare longevity hotspots around the world are located specifically in Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Icaria (Greece), and Loma Linda, CA (US).

National geographic journalist, Dan Buettner, and a team of medical researchers, anthropologists, demographers, and epidemiologists took to studying exactly what could be contributing to these longer life spans by looking at the lifestyles and environments within these hotspots. Several key themes emerged, and nine common denominators were derived from the studies that are believed to contribute to the longer life spans experienced.

1. Move Naturally

Movement is a regular part of the everyday culture and life in the blue zones. No matter their age, Buettner noted that all residents were seen moving throughout their communities and/or performing physical labor daily. Movement wasn’t seen as a daily chore or task to check-off, it was embedded within the lifestyle of residents in these communities. As we’ve slowly engineered physical activity out of our culture here in the US, becoming a much more sedentary society, it’s up to us to make sure we are moving more throughout the day. If you live a primarily sedentary lifestyle (i.e., sitting in front of a computer all day, driving for extended periods of time), it’s recommended for every 20-30 minutes sitting to get up and move around. So, BRB, I’m getting up to move now.

2. Purpose

You’ve likely heard by now of studies finding that optimists are more likely to live longer than those who practice little positive thinking. When someone is living a life on purpose and feel they are making positive contributions to the world and/or their life is meaningful to them, they are more likely to feel in control of life circumstances, bounce back quicker from adversities and overcome stressors, leading to greater regulation of emotions and behavior. Knowing your sense of purpose is said to add up to seven years to your life.

3. Downshift

Blue Zone communities make time every day for stress management. Whether its eating nourishing foods or getting a full night’s rest, managing stress is key to living a happier, healthier and more productive life.

4. 80% rule

Put down that fork when you are 80% full to avoid overeating. Blue zone residents are known to monitor their portion sizes and time their meals out to have their largest meal in late afternoon/early evening, as opposed to right before bed, which has been associated with weight gain.

5. Plant Slant

Focus your meals around plant-based foods and reduce meat consumption. Blue zone communities eat meat an average of only five times per month or on special occasions. In China’s longevity village, residents pick their own produce and eat it the same day. A good practice to slowly integrate more plant-based meals is trying Meatless Mondays. For easy recipes, visit MedInsteadofMeds.com.

6. Wine @ 5

Alcohol is consumed in moderation, and in many blue zone hot spots, residents can be seen regularly having one to two glasses of wine a day with friends or with food. Light drinking, generally wine, has been linked with a longer lifespan.

7. Belong

Find your people. Having a sense of community, whether it be a faith-based community, meaningful relationships at work, and social relationship, are associated with more positive and healthy habits. Find somewhere where you feel a sense of belonging, trust, and purpose. There are many studies that demonstrate that having friends and loving relationships resulting in lower rates of hypertension, obesity, diabetes and possibly even cancer.

8. Loved ones first

Blue zone families tend to live closer geographically and are generally more emotionally connected and supportive of one another. It’s common for younger generations to take care of their elders, which leads to a healthy aging infrastructure that increases health and promotes a sense of belonging on multiple levels. In the blue zones, residents generally have a committed life partner and prioritize investing time and love into their children and family.

9. Right Tribe

Blue zone residents are socially connected and regularly participate and connect within their community. Being born into and staying socially connected within communities supportive of positive health behaviors is more likely to shape and retain positive lifestyle behaviors for many generations.

While these may seem like simple lifestyle changes, it can be difficult to sustain these positive habits over time. We’re compounded daily with stressors, lack of time, unexpected events that add up and can disconnect you from living in the flow of life where these lifestyle behaviors come much more intuitively. Be graceful with yourself and start small, maybe take a walk at lunch instead of staying in front of your computer, call a friend on your ride home instead of mindlessly listening to a Podcast or playlist, take time to journal and find what makes life so meaningful to you and go after it.

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Age Isn’t Anything But a Number

by Kendrick Kemp

You may see people your age, or maybe even older, who are in good shape and ask yourself, “How do they do it?” First and foremost, we all have different body types and metabolisms, so there is no one magic pill that works for everyone, but getting in shape is possible for most. It just takes effort and a willingness to achieve a goal.

As a man in my 50s who works on staying fit, let me tell you what works best for me:

  • Cut down on the sweets.
  • Eat baked, not fried.
  • Eat more fruits and vegetables.
  • Set a goal.
  • Get others involved.
  • Get up and just do it!

If joining a gym works better for you, then do it. If exercising at home is more convenient, do that. The easier your new lifestyle, the more likely you will be to stick to it. For some, that may mean joining a yoga class; for others, it may mean buying a yoga mat for your bedroom. Whatever works best for you, find it and commit to it.

In addition to physical activity, you must eat healthier. When deciding what to eat, remember that baked, lean meats and fresh fruits and vegetables are better; fiber is your friend and water is better than soda. You will see quicker results when you make the right decisions.

Whatever you decide to do, consult with your physician first. Be sure that your body is ready for the increased activity. There is nothing wrong with starting slow and gradually increasing your routine. When it comes to getting healthy, slow and steady could win the race; and maybe the next time you are looking at someone who you think looks fit for their age, they may be looking at you and are thinking the same.

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How to Start Swimming: Tips for Beginners

by Casey Collins

One of the evidence-based strategies for diabetes prevention is achieving 150 minutes of moderate activity each week. I have recently decided to re-engage with an aerobic activity from my youth, swimming. Swimming is a great low-impact workout and I find it extremely meditative. I love the feeling of being immersed in cool water and the repetition of swimming laps. For me, swimming is the only form of physical activity that can melt away the stresses of the day.

Over the past several years, I haven’t had regular access to a pool and have significantly lost my lap swimming speed and endurance. I want to share how to get a swimming routine started (or in my case, reestablished) and hopefully inspire a few of you to swim some laps!

beginner swim

Swimming Benefits:

  • Full body workout
  • Increases your heart rate without stressing your body
  • Tones muscle
  • Builds strength
  • De-stresses and relaxes
  • Helps maintain a healthy weight, healthy heart and lungs
  • Appropriate exercise for people with injuries, arthritis, and other conditions

How to Get Started:

You will need to locate a pool near you. Many gyms and community centers offer lap swimming times. It is a good idea to check out a few facilities in your area to determine which one works for your budget and lifestyle. Swimming takes a little coordination. If you are totally new to swimming it may be beneficial to look into swimming lessons. You will learn the different strokes and breathing techniques to help you get the most from your workout.

Gear:

Just like any other physical activity, you will need to have the appropriate gear to participate. Initially, I recommend keeping the gear very simple. Start with goggles, a swimsuit, and maybe a swim cap.

Optional Gear:

  • Swim Cap (optional…depends on your hair length. I prefer the silicone caps over latex versions because they are better quality and pull your hair less)
  • Kickboard and a pull-buoy (most facilities will have these on hand)
  • Waterproof watch (helpful for timing interval workouts)
  • Lock for your locker (A good idea for public pools to secure your belongings)

Ease into a regular routine:

Consistency is the key to learning anything. Start with 10 swim sessions of easy, steady swimming over a three-week period. After those first three weeks, you should feel your body begin to adapt to the activity. In each of these sessions, swim for as long as you can, resting as much as you need. Aim for at least 20 minutes sessions. Don’t get discouraged if you get winded quickly, your body is adapting to a new activity.

Once you have a handle on the basics, try swimming laps for 20 to 40 minutes at a pace that keeps your heart rate elevated. ***Remember to drink plenty of water and take breaks (just because you are submerged in water doesn’t mean you can’t get dehydrated).

Be aware of lane etiquette:

Familiarize yourself with the facility’s rules for sharing lap lanes. When three or more swimmers are sharing a lane, typically facilities will ask you to do “circle-swimming”. When you are circle-swimming, you go up on one side of the lane and return on the other (similar to driving a car). I don’t mind sharing a lane, but I prefer having a lane to myself. I will ask the staff what times are the lap lanes the least busy and schedule my workouts around those times.

Example of a Beginner Swim Workout: 750 yards

  • 100 yards (4 lengths): Warm up.
  • 50 yards (2 lengths): Flutter kick on side. Lie on one side with lower arm extended, ear resting on arm, upper arm along body; hold on to a board with top hand if necessary. Kick from hips (not knees), looking up and keeping knees and side or back of head in water.
  • 50 yards: Flutter kick with kickboard (keep head in water and breathe to both sides).
  • 5 x 50 yards: Swim at a moderate to hard intensity for 5 laps, taking a breath every 3 strokes. Take 50 to 60 seconds to swim each lap, resting at the wall if you have extra time.
  • 2 x 50 yards: Swim easy for 2 laps, taking 1 to 1:15 minutes to swim each lap.
  • 100 yards: Swim at a moderate intensity.
  • 100 yards: Cool down at an easy swimming workout pace.

Other Helpful Resources:

If you have any swimming advice, share below in the comments!

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How to Use a Chef’s Knife

by Carolyn Dunn, PhD, RD, LDN
how to use a chef's knife

In this how-to video, Dr. Carolyn Dunn shows how to properly use a chef’s knife. Following these simple rules will keep you safe in the kitchen so you can feel confident practicing your own knife skills. The chef’s knife is the workhorse of the kitchen, as it can accomplish many tasks such as chopping, slicing, and dicing food. Learning to use this knife may eliminate the need for other kitchen gadgets that can take up space in the kitchen.

Important safety rules to remember:

  • Don’t try to catch the knife if it falls off the counter. Simply step back as quickly as you can and let the knife fall to the floor before picking it up.
  • Use a sturdy cutting board. It’s important to work off of an even surface when using a chef’s knife. Try using a cutting board with a nonslip grip on the back.
  • When setting the knife down, always face the blade inward. When you pick the knife back up again, it will be in the right position.

See the video below for a step-by-step guide on how to start using a chef’s knife.

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