Blog – Page 35 of 64 – Eat Smart, Move More, Prevent Diabetes

Need an easy healthy weeknight recipe? Try a veggie bowl!

July 30, 2019July 15, 2021 by Casey Collins

I recently signed up for a produce subscription service called The Produce Box, which serves the Triad, the Triangle, Charlotte, the Piedmont, and the Coast of North Carolina. I will admit that I have previously been hesitant to sign up for one of these services because I’m always afraid I will end up wasting lots of food. However, I really like this specific service because you can schedule skip weeks in advance all the way through the month of December. Right now, getting a box every two weeks works best for my family.

The other week I had a few odds and ends left from my most recent produce haul. I decided to sauté my leftover veggies and add an egg for some extra protein. What helped make this meal come together quickly was having a few pantry staples like the olive oil, crushed red pepper flakes, salt, and pepper. I don’t know if you would consider eggs and cheese as pantry staples, but I think that having eggs and some kind of cheese on hand can really elevate a simple meal of sautéed veggies.

Warm the olive oil and crushed red pepper flakes. Sauté the kale, squash, and mushrooms until all veggies are tender. In a separate pan cook an egg (over easy). Put the sautéed veggies in a bowl and top with the over easy egg. For the finishing touches, use a microplane to grate the parmesan. This meal comes together in under 30 minutes.

Ingredients:

Kale*
Eggs
Summer Squash*
Baby Bella Mushrooms*
Parmesan
Salt
Pepper
Crushed Red Pepper Flakes
Extra Virgin Olive Oil

*Items from produce box

You may also enjoy:

My Two Recent Food Obsessions: Gremolata and Soy Chorizo

Quick Meal for Busy Weeknights: Build Your Own Burrito Bowl

Kitchen Tools to Help Save You Time and Space: Microplane, Mortar, and Peeler

“My A1C is in the normal range and I feel better about myself”

July 29, 2019July 29, 2019 by Sydney Wills

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

I have been hovering around 250 lbs. for several years. My doctor was concerned about metabolic syndrome and my A1C was in the pre-diabetic range. I am fairly active, but I had never really dieted or tried very hard to lose weight. I had read and knew a lot of tips but never really put anything into action. I signed up for the Eat Smart, Move More, Prevent Diabetes program hoping to kick start myself into that action.

I’ve been amazed at how just tracking what you’re eating and being mindful of it can change your habits. Being single again after 24 years of marriage (I was widowed in 2014), cooking for one and buying healthy foods was just not high on my priorities. But my self image was poor and I think that matters a lot in the dating world.

Since beginning the program, I’ve lost 22 lbs. My A1C is in the normal range. I no longer have to wear my “fat” pants all the time. I feel better about myself and know that I can get down to an even more ideal weight. That will be my goal for the second part of the class. I still feel old some days because I am, but I notice that I feel a lot healthier most days. I can play pickleball for two hours, go to spin class or ride my bike 17 miles without feeling like I’m going to die. I’m more motivated about being active and going to the gym. And one of the little things that I’ve noticed is that I can bend and trim my toenails easier. That seems like such a small thing but it was something I noticed and was tickled about. I was recently on vacation and was able to go zip lining because I was under the weight limit now!

My self image has improved, I haven’t found a girlfriend yet but I’m more optimistic than I was. I’ve learned a lot about eating and exercise, how the little details matter and how to figure out if something is really good for you. I’m looking forward to continue learning and enjoying a healthy eating lifestyle. My instructor has been a fabulous and enthusiastic teacher!

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

You may also enjoy:

“Since meeting my personal goal of losing 10 pounds, I feel good”

“My doctor is so impressed!”

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

A Dietitian’s Review of the Air Fryer

July 25, 2019July 15, 2021 by Catherine Hill, RD, LDN

By now you may have heard about the air fryer craze. This kitchen gadget has rivaled the InstaPot for trendiest cooking invention of the decade, and for good reason!

Air fryers work by circulating hot air around a metal mesh cooking basket, allowing the food to cook evenly and quickly with little to no added fat. As part of a healthy lifestyle, air fryers can offer an alternative to high calorie styles of cooking.

I am the first to admit it is not an attractive appliance. Slightly bulky with a small digital screen, I often refer to it as the UFO. However, you may come to use it so often that it is worth leaving on the counter for ease. One of the best parts is that the attachments are dishwasher safe!

Some of my favorite foods to cook in the air fryer are vegetables (like these air fried sweet potato fries) and chickpeas. From frozen bags of broccoli to canned chickpeas, cooking with an air fryer can help you load up your plate with more nutrient dense, lower calorie foods!

Tip: Use your air fryer for reheating cooked items. The hot circulating air reheats cooked food quickly without drying it out. Leftover grilled chicken? Throw it in the air fryer! Made too many meatballs? Freeze some and reheat in the air fryer when you need a quick dinner option. Frozen veggie burgers? Reheat them in the air fryer for a crunchy texture.

See below for a satisfying snack of air fried spiced chickpeas.

Air Fried Spiced Chickpeas

Ingredients

1 (15 oz) can chickpeas, rinsed and drained
½ teaspoon salt
½ teaspoon chili powder
½ teaspoon ground cinnamon
¼ teaspoon smoked paprika
¼ teaspoon ground ginger
1 tablespoon olive oil

Directions

Turn air fryer on to 400F for 3-5 minutes to preheat.
Dry chickpeas very well with a paper towel, rubbing off loose skins.
Combine spices in a small bowl.
Toss chickpeas first with olive oil and then add the spices.
Cook for 15-20 minutes, shaking the basket a few times during cooking. The chickpeas should be dry and crunchy when ready.
Serve warm or room temperature. Can store in an airtight container for up to 2 weeks.

Here are a few more of my favorite air fryer recipes:

Air fryer hard cooked eggs

Air fryer chicken nuggets

Air fryer salmon

You may also enjoy:

Kitchen Tools to Help You Save Time and Space: Microplane, Mortar, and Peeler

How to Make Fridge Pickles

Eat Like An Astronaut: Cook at Home Even When You HATE to Cook

5 Tips to Not Gain Weight on a Cruise

July 23, 2019July 15, 2021 by Kelly Nordby, RD, LDN

My family and I recently took a cruise to Alaska and it was awesome! Between all of the activities scheduled during the at sea days and the walking during the days in port, there was plenty to do and despite the 24/7 access to food, I am happy to report that I did not gain weight!

Here are my top 5 tips to not gain weight on a cruise:

Take the stairs instead of the elevator on the boat.It is truly amazing how many steps you can get just by taking the stairs instead of the elevator, especially when the state room is on the 13^th floor and most of the activities are located on the 4^th and 5^th floors. There was usually a line for the elevators anyway, so taking the stairs ended up being quicker in most cases.
Stay busy by participating in the many activities on the boat. Among the bumper cars, volleyball, dodgeball, ping pong, indoor sky diving, introduction classes for acupuncture, events, shows, and activities on the boat, there was not a lot of time or interest in snacking. In addition, walking from activity to activity on an enormous cruise liner produces a lot of steps. I was able to get 10,000+ on most days.
Order a salad or broth-based soup as an appetizer. Since the dining room meals included three courses, I tried not to overdo it by ordering a heavy appetizer. Instead, I ordered a salad with vinaigrette dressing or broth-based soup like minestrone and saved my calories for the main course and dessert.
Allow yourself one dessert per day. Since every meal on a cruise can be finished off with a dessert, I tried to only pick my favorite dessert of the options available and allowed myself one dessert per day. After all, it is vacation! Most of the dining room options included a very tasty ‘no sugar added’ (not sugar-free) option which worked perfectly. It was sweet, but not too sweet and only a small piece was served.
Load up with vegetables first at the buffet. The buffet can be very tough to navigate especially when I was really hungry and wanted to put one of everything on my plate. To tackle this, I started each meal with a large salad or grilled vegetables and finished it off with lean protein like fish and chicken. I tried to limit starchy foods like white rice, pasta, and potatoes and saved these calories for my daily dessert (as noted in #4).

You may also enjoy:

How You Can Eat MORE to Eat Less

The Heat is Here to Stay-Tips for Summer Exercise

Healthy Bite Sized Summer Desserts

Just Move: How doing anything, but sitting, can lead to improved health

July 15, 2019July 15, 2021 by Melissa Rockett

We’ve all probably heard by now the idea that sitting is the new smoking. We spend our days hunched over our desks, sitting in our vehicles, enjoying our latest Netflix binge, using our smartphones to order dinner and next week’s groceries- it’s inevitable that at some point in your day you are likely sitting.

A sedentary lifestyle is linked to a large range of health risks, including increased risk of obesity, high blood pressure, early aging and cardiovascular disease. The good news is, we can all take miniscule measures to improve our health throughout the day and in between these sedentary tasks. The movements we make in between our daily activities-refreshing our coffee, taking the longer way to the breakroom, or parking a few extra parking spots away- all contribute to the National Physical Activity Guidelines for Americans recommendation for adults of getting between 150-300 minutes of moderate-intensity, or 75 to 150 minutes of vigorous intensity aerobic exercise each week; in addition to strength-training exercises two or more days a week.

This exciting discovery came out of the update to the 2008 Physical Activity Guidelines, where researchers discovered that any amount of exercise is beneficial and health promoting, breaking from the old rule that physical activity be accumulated in bouts of at least 10 minutes in order to count towards your weekly recommended physical activity.

The research found that even accumulated bouts of exercise that were less than ten minutes were helpful in lowering blood sugar, controlling blood pressure and protecting against chronic disease and early death. Additionally, physical activity provides immediate benefits and can help you sleep better, feel better, think better and decrease your risk of anxiety or depression.

Gone are the days where we must be on the go and moving for at least ten minutes in order to count as physical activity. With only one in four adults in the U.S. fully meeting the physical activity guidelines and one in ten premature deaths related to inactivity, this new concept in physical activity research provides a glimmer of hope for improving health in a predominantly sedentary culture.

The National Health and Nutrition Examination Survey, conducted by the Centers for Disease Control and Prevention every year, found that moving more strongly influenced longevity and the adults studied that were the least physically active, were at the highest risk of premature death. Those who moved more often (over twenty minutes a day), cut their mortality risk in half.

Even on those days where you can’t find the time to fit in a purposeful and continuous exercise session, be mindful in your daily tasks and take every extra step when you have the opportunity, and rest easy knowing that this extra bit of movement is still working to your good and is beneficial for your health.

For me, on my busiest of days my mini move motivator gets me going-even if we only get a few five minute walk breaks-we never fail to come back happier and healthier. So, get moving-anytime, anywhere and by any way that gets you active. Once you get started, you may find you can change small things in the way you live your life to improve your health and move more.

You may also enjoy:

The Heat is Here to Stay- Tips for Summer Exercise

3 Tips I’m Using to Get Back My Exercise Routine

Two Years of a Gym Membership

How to Make Perfect Seared Salmon

July 10, 2019July 15, 2021 by Carolyn Dunn, PhD, RD, LDN

For some, cooking fish at home may seem like a daunting task. While fish such as salmon can be an excellent source of lean protein and omega-3’s, concerns over food safety and proper preparation abound. But in truth, cooking with seafood can be a quick and enjoyable way to break the monotony of weeknight dinners. Pair seared salmon with Kale Napa Cabbage Slaw for a complete meal.

Tips for Success:

If using frozen salmon, ensure it has properly defrosted in the refrigerator and pat dry before cooking
Salmon skin is edible and helps keep the filet together while cooking
Start searing skin side down to render fat
Ensure the salmon cooks undisturbed for 6 minutes on each side

See the short how-to video below for an easy way to cook fresh or frozen salmon.

Seared Salmon

Ingredients:

2 (3-5 oz) salmon filets (skin-on preferred).
Pinch of salt.
Pinch of pepper.

Directions:

Heat a skillet on medium heat. Once heated, place the salmon filet skin side down and cook for about 6 minutes.
Flip the salmon filet and cook for about 6 minutes (until internal temperature reaches 145°F).
Serve your seared salmon along side your favorite vegetables and whole grains for a healthy delicious meal.

Nutrition Information per Serving

Serving size: 5 oz salmon filet; Calories: 250 calories; Carbohydrates: 1.7 grams; Fiber: 0 grams; Protein 30 grams; Fat: 12.5 grams; Sodium 226 mg

You may also enjoy:

Wild Mushroom and Barley Risotto

Want to Slow Aging, Eat More Fish

He althy Foods, Happy Heart

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

July 9, 2019July 8, 2019 by Sydney Wills

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

“When I received the email in January from “Eat Smart, Move More, Prevent Diabetes”, it was the cue I needed to start my healthy lifestyle adventure. My weight was as high as it had ever been and I’ve never considered myself as “heavy”. I knew that I needed to take better care of myself, but I was lacking the accountability factor. I needed to report my progress on a weekly basis and this was my opportunity. I’ve currently lost over 40 pounds since starting the program and I feel 100% better than I’ve felt in many years. The weekly interactive webinars are so beneficial when you consider the amount of effort it takes to stay focused each and every day. When I started this journey in January, my goal was to create a better “me” for my family and for my future.”

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

You may also enjoy:

“Since meeting my personal goal of 10 pounds, I feel good”

“It’s excellent information, encouragement, and accountability-and the cost is so minimal.”

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

Kale Napa Cabbage Slaw

July 8, 2019July 8, 2019 by Carolyn Dunn, PhD, RD, LDN

If you are looking for fresh ways to add more vegetables to your diet, look no further than this Kale Napa Cabbage Slaw. With combinations such as lime and Dijon mustard paired with cabbage and kale, this light and flavorful slaw is sure to become a favorite. You can also top this slaw with salmon or chicken to add healthy protein to your meal. If you use grilled chicken, toss the chicken in lemon zest and some taco seasoning before grilling.

See below for a demonstration on how to make this delicious slaw.

Kale Napa Cabbage Slaw

Ingredients:

2 cups finely shredded kale
2 cups finely shredded Napa cabbage
4 pieces of grilled chicken or salmon

Dressing:

½ cup plain, fat-free Greek yogurt
¼ cup mayonnaise (olive oil mayo is a good type to use) OR 2 tablespoons olive oil
1 teaspoon lime zest
2 tablespoons lime juice (more if you like)
1 tablespoon Dijon mustard

Directions:

Whisk together all dressing ingredients in a large bowl.
Add the kale and cabbage and toss to combine.
Top with grilled chicken or salmon.

Nutrition Information

Serving size: 1 cup; Calories: 139 calories; Carbohydrates: 6 grams; Fiber: 1 gram; Protein: 5 grams; Fat: 11 grams; Sodium: 161 mg;

You may also enjoy:

Chickpea, Tomato, and Avocado Salad with Lemon Vinaigrette

Top Five Rules of Roasting Vegetables

Roasted Vegetable Tacos

Tips for Having Healthy Foods at Meetings

July 2, 2019July 9, 2021 by Kristie Hicks

Perhaps you have attended a meeting or gathering that had food and drinks available, but the options were not the most nutritious. Most people consume a diet that is high in saturated fat and sugar, but low in fruits, vegetables and whole grains. Having healthier foods and drinks at all food-related events is possible and we can all promote good health by being intentional about what we serve. Simple ideas can go a long way to promote healthy eating at food-related events in the workplace. Having a Salad Bowl Day, for example, where each person brings in one ingredient for a salad, can be a great way to incorporate healthier foods. Read more about how implementing a Salad Bowl Day in the workplace became a huge success, Healthy Workplace: Salad Bowl Day.

Eat Smart Move More North Carolina has developed guidelines for making simple changes to the foods and drinks offered at events and providing healthier options. If you plan to work with a caterer or restaurant to provide meals and/or snacks for a conference, training, fundraiser or other events outside of your workplace, consider using the tips outlined in the Eat Smart Healthy Meeting Guide.

The 6 Key Points for Working with Caterers

Express that you want to provide:

Water
Whole-grain options
Fruits and vegetables
Condiments and dressings served on the side
Limited fried foods and cream sauces
Smaller portion sizes for desserts, if dessert is served

You may also enjoy:

5 Healthy Snack Ideas to Get You Through the Workday

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

5 Ways to Help Your Employees Stay Active at the Office

3 Unique Ways to Use Strawberries for the 4th of July

July 1, 2019July 15, 2021 by Sydney Wills

The 4^th of July always feels like the perfect time for me to try new recipes with fresh produce. There is something about the wide array of colors and textures of the different fruits and vegetables available during the summer that sparks my creativity and the desire to try something new. Plus, there’s no better time for an honest review of new recipes when family and friends get together for 4^th of July celebrations.

If you are like me and hosting this year, you may have searched for “red, white, and blue themed foods”. My search revealed a host of recipes, many of which included large amounts of sugar or food coloring. Opting for a whole food, less processed approach for my July 4^th festivities, I’m sticking with foods that are naturally red, white, and blue, such as watermelon, blueberries, strawberries, etc. As we are at the end of strawberry season here in North Carolina, I wanted to get my last strawberry fix while preparing recipes in line with a red, white, and blue theme!

Here are a few ideas that I have tried so far:

Cheesecake Stuffed Strawberries

This one-bite dessert is sure to be a crowd pleaser. With significantly less calories than actual cheesecake, these strawberries will not disappoint in flavor.

Ingredients:

20 strawberries, washed, hulled, and centers removed
1 (8 oz) package cream cheese
½ cup confectioner’s sugar
½ teaspoon vanilla extract
¼ cup graham cracker crumbs

Directions:

Combine cream cheese, sugar until thoroughly mixed. Place into piping bag.
Fill each hollowed out strawberry with cream cheese mixture.
Dip the top of the strawberry in graham cracker crumbs.

Nutrition Information:

Per Serving: 62 calories; 4.1 g fat; 5.6 g carbohydrates; 1 g protein; 12 mg cholesterol; 40 mg sodium

Recipe adapted from: allrecipes.com

Strawberry and Mint Infused Water

Instead of serving sugary drinks, try this festive fruit infused water. Throw in blueberries and blackberries to add to the red, white, and blue theme.

Ingredients:

1 cup strawberries, quartered
12 mint leaves
1 ½ quarts water

Directions:

Combine strawberries and mint leaves in bottom of pitcher.
Pour enough water to slightly cover the strawberries and mint.
Using the back of a wooden spoon, gently crush strawberries and mint.
Add remaining water to pitcher.
Allow to sit in refrigerator for at least 2 hours and serve

Quinoa Strawberry Salad

A perfect addition to any spread, this salad includes strawberries, quinoa, arugula, basil, and almonds. Plus, the homemade dressing is easy to whip up quickly.

Ingredients:

Dressing:

2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
2 tablespoons olive oil
Salt and fresh ground pepper to taste

Salad:

½ cup dry quinoa
2 cups baby spinach leaves, chiffonade
2 cups arugula
⅔ cup sliced strawberries
2 tablespoons sliced almonds, toasted
1 handful of fresh basil leaves, chiffonade

Directions:

Place quinoa in medium saucepan along with 1¾ cups water. Bring to boil, then cover and reduce heat to simmer for 15 minutes or until cooked.
Remove lid and cook until all water is evaporated. Remove from heat.
Make the dressing by combining all ingredients in a bowl or jar.
Place the quinoa, spinach, arugula, strawberries, toasted almonds, and basil in bowl and combine.
Add and toss in dressing just prior to serving.

Nutrition Information per Serving:

(Based on ½ teaspoon salt and ½ teaspoon black pepper) Serving Size: 1 cup, Calories: 182 calories, Carbohydrates: 18 grams, Fiber: 3 grams, Protein: 5 grams, Fat: 10 grams, Sodium: 33 mg

Recipe from medinsteadofmeds.com

You may also enjoy:

Healthy Bite Sized Summer Desserts

What’s in Season During the Summer?

Top 4 Ways to Grill Vegetables