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

by Sydney Wills
a better me

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

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“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

by Carolyn Dunn, PhD, RD, LDN
kale cabbage slaw

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:

  1. Whisk together all dressing ingredients in a large bowl.
  2. Add the kale and cabbage and toss to combine. 
  3. 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;

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Tips for Having Healthy Foods at Meetings

by Kristie Hicks
healthy meal

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:

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

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

by Sydney Wills

The 4th 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 4th 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 4th 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.

strawberries in water

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.

strawberry in salad

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

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How to Clean Your Earbuds

by Cathy Thomas

I hate picking up my iPad or iPhone when they are ultra-dirty with a film of crud. The same goes for my ear buds which are havens for bacteria that can cause ear infections. I try each week to get at least 2 hours and 30 minutes of aerobic physical activity at a moderate level OR 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level. Physical activity is an essential component of a healthy lifestyle but that doesn’t mean you have to be confined within in the walls of a gym. There are plenty of ways to be physically active outside of a gym such as taking a stroll outside or at-home exercises such as Rise and Shine Yoga: Easy Stretches You Can Do On Your Bed.

What makes aerobic physical activity tolerable on a treadmill or elliptical is watching TV or listening to music using earbuds. I clean the machine after use (read more about How to Decrease Germs at the Gym) and my device but what about my earbuds. They too need cleaning. If they are dirty, you can use a toothpick or toothbrush. However, if you clean them occasionally, all you really need is some rubbing alcohol on a tissue. You can get the single pack alcohol wipes and keep them in your gym bag. Mine right now are super clean because they were left in a pocket and were washed in the washing machine…not recommended.

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How to Make Fridge Pickles

by Casey Collins

Although I love pickles year-round, I do find that I make them much more often during the summer. This is probably due to the abundance of fresh produce. However, when I make pickles, I make the variety referred to as fridge pickles. This is because fridge pickles do not require the canning, vacuum seals, or sterilized jars that traditional pickling requires. You can use fancier equipment like a mandoline or a julienne peeler to make quick work of cutting up vegetables into thin strips or pieces. However, a sharp knife can work just as well. Below are some basic rules to follow for making fridge pickles:

Basic Fridge Pickle Rules

  1. Create the pickling mixture or brine. The brine can be adjusted to make the pickles sweeter or saltier. (See simple brine recipe below)
  2. While the brine is cooling, make sure to wash to your vegetables before cutting them. You can chop the vegetables however you like. I prefer smaller pieces that will absorb the brine better, so I either dice or thinly slice the vegetables
  3. Place your chopped vegetables between various containers. Pour the brine over the vegetables and refrigerate until needed. The pickles will get slightly more pickled as they sit, but the taste shouldn’t change too much after the 24-hour mark. You will want to wait at least a few hours before consuming them, and they are even better after sitting overnight. If the vegetables are submerged in the brine, the pickles can be stored in the fridge for up to 2 weeks.

The possibilities for fridge pickles are really endless. So, I suggest mixing up the veggies (or fruit) and spice combinations. I really like this recipe, where you pickle diced celery to put in egg salad. I have also done pickled onions and jalapeños for taco toppings.

Pickling Mixture or Brine:

Ingredients:

  • 1 cup distilled white vinegar
  • 4 tablespoons sugar
  • 2 tablespoons Kosher salt
  • 2 tablespoons yellow mustard seeds
  • 1 cup cold water

Directions:

  • Heat vinegar, sugar, Kosher salt, and mustard seeds to a simmer in a small, non-reactive pot (ex. stainless steel) over moderate heat, stirring only until the sugar and salt dissolve.
  • Stir in water, which should bring the mixture’s temperature down.
  • Let the mixture cool until it is lukewarm. Glass containers may crack if boiling water is poured into them.

*Pro Tip from NC Cooperative Extension: If using cucumbers…they have a stem end and a blossom end. The blossom end is the very first growth of the cucumber and contains enzymes which can cause softening. This end is where the blossom attached to the cucumber. It’s important to slice the blossom end off. Trim just 1/16 of an inch. This will keep the pickles from softening.

If you have made fridge pickles, leave your favorite recipe in the comments!

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

by Sydney Wills

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

“I have enjoyed being a part of this program. I have seen some changes in my habits and I have become more mindful of what I eat and how much I eat. As a person diagnosed as having pre-diabetes, prior to the start of this program my daily glucose readings varied, but would be in the 117 – 125 range. Now when I check it I am in the 97 – 108 range. Big difference for me. Since meeting my personal goal of losing 10 pounds, I feel good. I still have about a pound to lose the 5% for the part of phase 1. I enjoy the teaching that occurs in the class. It has taught me some new things and reinforced things I already knew. Thank you.”

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

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

by Sydney Wills
online diabetes prevention

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

“I had my A1C checked, and it’s gone down from 6.3% to 5.9% today! The weight loss has been steady (10.4 pounds–it went faster when I was younger), but the A1C was my main reason for starting your program. I know it needs to be lower, but this is real progress. Thanks so much for the information you share and the encouragement! I’ve been telling friends about your program. It’s excellent information, encouragement, and accountability– and the cost is so minimal.”

–Susan, Current Eat Smart, Move More, Prevent Diabetes Participant

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

“I am excited about how much more conscious I am about my diet, exercise, and overall wellness”- Ramona

Mindful Eating Tip – Eat One At a Time

by Madi Johnson
mindful eating

Mindful eating is an evidence-based strategy to maintain or lose weight, as eating mindfully helps us pay attention to what and how much we are eating. Mindful eating strategies include paying attention to our hunger levels (as the Grinch would say, “am I eating because I’m bored?”), eating slowly with awareness of each bite, and noticing the taste, texture, and flavors of each food item.

Eat One Piece at a Time

I am always trying to incorporate more mindful eating practices into my everyday routines. I put all screens away while I am eating (turn TV off, put phone away during lunch, move away from my computer), and put my fork down between bites to slow down my meal. Recently I noticed another way I can eat more mindfully. Taking one piece (or bite) at a time. I know it sounds obvious, but with certain food items I noticed I would take a handful without realizing it. By taking one piece, I can slow down, pay attention to what and how much I am eating, and better enjoy the flavors.

When I would eat popcorn I would grab a few at a time to eat without thinking anything about it. At the bottom of a tortilla chip bag (or bowl), I would take two or three smaller pieces that were broken to eat at once instead of one at a time. I would get a handful of nuts and eat a few at a time and at a recent party there was an M&M bowl and I grabbed two and popped them in, all without thinking twice about it.

I have started to more mindfully eat these “smaller” hand-held items one at a time and with intention. It helps me slow down, enjoy each bite, and be more aware whether or not I am actually hungry or if I am getting full. Overall, slowing down is key for me. I tend to rush through a meal, move on to the next thing. But taking one piece or one bite at a time, putting down my fork, enjoying the company, and paying attention to my hunger levels have all helped me to eat more mindfully. For more mindful eating strategies, download our free PDF, 12 Mindful Eating Strategies, and check out our recent research on mindfulness featured in Consumer Reports.

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Presenteeism in the Workplace

by Dave Gardner
working on laptop

Have you ever found yourself fighting to stay awake or distracted during the workday because you failed to get a decent night’s sleep due to stress? Have you missed a deadline or made an error for a work project because of chronic pain or other symptoms that distracted or interrupted your work? Have you observed co-workers going through the motions in the workplace but not really “there” due to lingering illness, family or personal crises or some other physical or mental health issue? If you answer “yes” to any of these questions, you may be seeing the results of “presenteeism.”

When you signed the contract or accepted the job offer for your job, it was reasonable for you and your employer to expect that you would bring high energy, full engagement and your best-self to the job each workday. However, every day brings changes and challenges that might impact your physical, mental and/or emotional ability to perform optimally at work and meet your and your employer’s performance expectations. Health economists use the term presenteeism to describe when an employee shows up for work but does not perform at full capacity due to a physical, mental or emotional condition. Unlike absenteeism that accounts for the costs associated with an employee absent from work, presenteeism is often more prevalent and costly from both employee and employer perspectives. It has been estimated that the costs associated with presenteeism is 10 times greater than costs of absenteeism.

“When an employee worked at 75% of their maximum productivity level, the result was a loss of three months of productivity“

According to a study by Global Corporate Challenge (GCC), employees take an average of four sick days per year but admitted to being unproductive an average of 57.5 days per year (Smith, Sandy, “Presenteeism Costs Business 10 Times More than Absenteeism,” EHS Today, March 16, 2016). Dr. Olivia Sackett who conducted the study, used the World Health Organization’s (WHO) Workplace Health and Productivity Questionnaire (HPQ) to validate results of her study that showed when an employee worked at 75% of their maximum productivity level, the result was a loss of three months of productivity. The annual financial costs of absenteeism in the US is approximately $150 billion dollars. However, the annual costs of employees who came to work but were not fully productive – presenteeism – is $1,500 billion, ten times the cost of absenteeism.

Presenteeism has the potential to significantly impact the productivity and function of a workplace. The impacts can be damaging and devastating to a business, organization and the employees who contribute to the success of that business and depend on it for income and professional gratification. Employers need to not only recognize the effects of presenteeism but should proactively take steps to minimize causes of presenteeism wherever possible. Employers should consider the benefits of providing worksite wellness programs, such as Eat Smart, Move More, Prevent Diabetes, that include and promote stress management, physical activity, healthy eating, primary prevention and offer chronic disease management, EAP services and access to mental health services. Such programs can greatly reduce the productivity and financial costs of presenteeism.

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