Blog – Page 36 of 64 – Eat Smart, Move More, Prevent Diabetes

The Heat is Here to Stay- Tips for Summer Exercise

May 30, 2019June 10, 2019 by Casey Collins

Well, the heat has officially come to the Piedmont region of North Carolina and it looks like it is here to stay for the summer. I love the longer days, the spontaneous outdoor adventures and how summer just feels like a more carefree time of year. What I do not love is the air made of hot soup and the fact that I have to walk my dog at least twice a day in the aforementioned soup air. So, here are my strategies for staying cool during North Carolina’s hot summers.

Early and Late: Avoid the midday sun at all costs – 9 am to 3 pm. I walk my dog in the early morning or the evening, when it is likely to be cooler outside. It is best to gradually acclimate yourself to the heat.
Breathable Clothing: Ditch the denim jeans. Wear loose, light-colored clothing during the summer. The lighter color will help reflect heat.
Water, Water, & More Water: Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying hydrated with water. Before you step out the door drink a glass or two of water. Carry a bottle of water with you during your outdoor activities.

Sun Protection: Total sun protection requires a multifaceted approach: wear sunscreen, sunglasses, and a hat. If you can, try to find Ultraviolet Protection Factor (UPF) clothing. UPF ratings specifically apply to apparel, while Sun Protection Factor (SPF) applies to sunscreen’s effectiveness. UPF clothing will enhance your protection against sun-related health risks. Most importantly, monitor and limit the amount of time you expose yourself to peak daylight hours.
Watch the Temperature and Have a Backup Plan: Pay attention to the weather forecasts and heat alerts. Towards the end of NC summers, we usually get a few heat advisories. During those times, I find it is best to stay indoors as much as possible. There are several exercises that can be done from the comfort of an air-conditioned building. Work out at your home, the gym, or walk laps inside your local mall.

Home Exercise Tip -> I’m a big fan of “The Office.” I am trying to limit my screen time but for now I compromise by turning it into a TV Workout like this one:

The Office TV Workout

15 CRUNCHES: Jim looks at the camera.

15 SQUATS: Dwight says “Fact.” or “Question.”

10 BURPEES: Angela gets annoyed.

20 CALF RAISES: Pam says. “Dunder Mifflin- this is Pam.”

30-SECOND PLANK: Michael offends someone.

ROLLING PUNCHES: Through the opening credits.

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

May 28, 2019July 15, 2021 by Archana Revankar

The American workforce spends one third of the day at their workplace, oftentimes sitting at a desk, which has led to increasingly sedentary lifestyles. Studies show that sedentary lifestyles result in higher incidences of obesity and heart diseases among Americans. Sitting for long periods of time has also been associated with higher risk for developing type 2 diabetes.

Our body is designed to move, so alternating between sitting, standing and walking regularly throughout the day can promote a healthier lifestyle. Moving regularly lowers the risk of musculoskeletal pain such as lower back/neck pain and reduces risk of eye strain. Staying active also helps the circulatory and digestive system to function optimally, in turn reducing the risk for chronic diseases such as heart diseases, cancer and type 2 diabetes.

Below are some tips to beat sedentary habits and squeeze in some physical activity at work: 

❖ Make it a habit to get up and stretch every hour throughout the workday. Set a reminder on your phone or Fitbit device to help you.

❖ Try to stand up every time you make or answer a phone call. Using a headset may make it easier to stand and move around while talking on the phone. You can even march in place or pace in circle to keep moving.

❖ Use an adjustable sit/stand workstation. This provides flexibility to change between sitting and standing when working at your desk. When alternating between standing and sitting, posture changes and different muscle groups are used.

❖ Take the stairs instead of elevators when possible. Start with at least a floor or two and then slowly build up your endurance to climb more floors.

❖ Use the breakroom or restroom farthest from your workstation or even on another floor to help you get those extra steps.

❖ It is also a good idea to have some hand weights and resistance bands at your desk to do some biceps curls, triceps extensions, overhead presses and lateral rises during breaks. Try some basic online demos to help you get started to avoid injuries.

❖ Go on a light walk during lunch. Instead of driving or ordering in, walk to a nearby restaurant for lunch to fit in some of your daily activity.

❖ Instead of emailing or using phone, walk to your coworker’s desk / office to talk.

❖ Walking meetings for informal discussions to add in some activity.

❖ Stay active as a team – schedule walks, runs or other form of exercise as a team which could be done during lunch breaks, before or after work to help everyone stay motivated to be active.

Exercise is the most transformative thing that you can do to your brain says neuroscientist Wendy Suzuki. Listen to her TED talk to learn more about how staying active protects our brains against neurodegenerative diseases such as Alzheimer’s.

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Spring into Melon Season with this Melon Salad!

May 24, 2019July 15, 2021 by Corinne Goudreault

As the weather has been warming up, I have been absolutely craving a good melon recipe, and wanted to find something unique and savory that could be a simple addition to a dinner party. And wow, did this recipe deliver! Sweet, salty, and citrusy, it is light, filling, and a perfect way to get both fruit and vegetables added to your meal.

The recipe calls for Castelvetrano olives, which are fantastic, but I made this recipe with a can of regular green olives from Trader Joe’s which worked just fine. A mandoline works best for the honeydew and fennel, however, if you don’t have one, just slice as thinly as you can with a sharp knife.

Dress just before serving so that the fennel will still be crunchy and the melon retains its juices.

Shaved Honeydew, Fennel, and Olive Salad

Recipe from bon appétit

Total servings: 4

Ingredients

1 teaspoon finely grated orange zest
1 tablespoon fresh orange juice
2 teaspoons fresh lemon juice
2 tablespoons olive oil, plus more for drizzling
Kosher salt, freshly ground pepper
1 ½ pounds honeydew melon, rind and seeds removed, shaved on a mandoline
½ fennel bulb, shaved on a mandoline, plus 2 Tbsp. coarsely chopped fennel fronds
¼ cup brined green olives, such as Castelvetrano, pitted, very coarsely chopped

Directions

Whisk orange juice, lemon juice, and 2 Tbsp. oil in a large bowl
Season with salt and pepper.
Add melon, shaved fennel, and olives to vinaigrette and toss to coat.
Top salad with orange zest and fennel fronds, drizzle with more oil, and season with salt and pepper.

Nutritional Content

Calories (kcal) 110, Fat: 8 g, Carbohydrates: 10 g, Dietary Fiber 2 g, Total Sugars: 7 g, Protein 1 g, Sodium160 mg

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Limit Ultra Processed Foods to Better Manage Weight

May 22, 2019July 15, 2021 by Carolyn Dunn, PhD, RD, LDN

A recent study¹ found that people ate 500 calories a day MORE when they ate ultra-processed foods. This study was conducted in a testing facility where adults were served either foods that were ultra-processed including hot dogs, tater tots, sugary cereal, chips, cookies, and pudding OR unprocessed foods including fresh fruits and vegetables, unsweetened yogurt, beans, nuts, seafood, poultry, and grains. Participants could eat as little or as much as they wanted. For the two weeks when participants ate ultra-processed foods, they ate about 500 calories per day more and gained weight. Participants on the unprocessed diets lost weight.

So, what is going on here? Avoiding highly processed foods means you are concentrating on eating lots of vegetables, fruits, beans, fish, poultry, nuts, and whole grains. We know these should be the cornerstone of our diet. Filling up on these foods and passing on the processed foods helps us consume fewer calories.

limit ultra processed foods — Source: Figure 1. Hall et al. Ultra Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake, Cell Metabolism (2019), https://doi.org/10.1016/j.cmet.2019.05.008.

Source: ¹Hall et al., Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake, Cell Metabolism (2019), https://doi.org/10.1016/j.cmet.2019.05.008

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Spicy Okra Stir-fry

May 20, 2019July 16, 2021 by Surabhi Aggarwal, RD, LDN

Okra, commonly referred to as Lady Finger in India, is generally a kids’ favorite and was mine as well growing up. It still is one of my favorites and also for my kids now. When I came to the United States, I was surprised that okra was not as popular here. I am sharing the recipe below with the hope that more people will try making this low-calorie vegetable that is a very good source of some minerals, vitamins, and fiber. One hundred grams of okra only has approximately 30 calories and 3 grams of fiber.

The recipe below is super quick and very easy to make – my go to in a time crunch, especially if I have already cut the okra ahead of time. The spices bring out a flavor that is hard to resist. You can adjust (or omit) any of the spices listed in the recipe below to suit your taste. You can also add some chopped onions if desired.

Spicy Okra Stir-fry

Ingredients:

1 lb fresh okra
1 tbsp olive oil
1 tsp cumin seeds
1 tsp turmeric powder
½ – 1 tsp red chili powder
1 ½ tsp coriander powder
½ tsp garam masala (optional)
Salt to taste

Directions:

To prep the okra cut off the ends and dice into small pieces (about ½ inch or slightly less – see picture).
Heat olive oil in a skillet. Okra cooks better on a non-stick surface but you can use others if needed.
When the oil is hot, lower the flame add all spices except salt and sauté for 30 seconds.
Add cut okra and mix well. Add salt and mix again. If making this dish with onions, add them and cook for a few minutes before adding okra.
Leave the skillet uncovered and cook on medium heat with occasional stirring every few minutes. Lower the heat if okra sticks to the bottom of the skillet.
Cook until desired tenderness. Serve warm with whole wheat pita or Indian roti/chapati.

Makes approximately 3 servings.

Nutrition Information per Serving*:

Calories – 90
Fat – 5 grams
Protein – 3 grams
Carbohydrates – 11 grams
Fiber – 5 grams

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

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Two Years of a Gym Membership

May 15, 2019May 28, 2019 by Sarah Myer

So it’s been two years since I got my gym membership. I shared my strength training success after joining the gym, and continue to share my journey with you. of my successes and challenges this year have outside of the gym walls and away from the weights and machines. The workouts keep me honest and help me to get other places I want to be.

I started off with a 10 Mile race in April 2018.. over hills… down hills.. over more hills.. I made it!

We spent a week this fall hiking in Idaho and then in Yellowstone National Park.

I was getting ready to train for a half marathon and went to see a Physical Therapist. That has changed everything for the last six months. We started working on ankle strength and quickly learned that my left hip was really weak and tight. So I have spent a lot of time working on stretching and strengthening some very small muscles that are responsible for a lot of movement and stability. Once these muscles are stabilized and strong I will go back to heavier training. But yes, I can still do decline pushups.

To see the rest of my journey:

One Year of a Gym Membership

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How to Eat MORE to Eat LESS

May 10, 2019May 10, 2019 by Kelly Nordby, RD, LDN

I love pasta! And when I recently measured, it appeared that my bowls hold about twice as much pasta as I thought. Much to my dismay, the portion predicted to be only about a cup was actually almost two cups.

In an effort to decrease my portion sizes and increase my vegetable intake, while feeling satisfied with a full bowl, I recently tried an experiment by filling my bowl first with two cups of raw spinach followed by ¾ cup of my favorite basil and tomato pasta with feta (for this dish, I substituted chicken instead of shrimp and gluten-free quinoa pasta instead of whole wheat penne). In order to fill my bowl, two servings of the pasta dish is needed equaling close to 850 calories, as each serving is ~428 calories. Instead, I tried adding the two cups of raw spinach, totaling only 15 calories, which helped me keep my entire dinner under 500 calories and very satisfying. My bowl was nice and full and I actually ate MORE food by volume once I added the spinach vs. another serving of pasta, while eating LESS overall calories.

Other ideas for eating MORE volume to eat LESS calories:

Replace meat with spinach and mushrooms in omelets
Replace ½ the meat in burgers with mushrooms
Fill most of your plate with a large salad and let your main dish be a side dish by serving a smaller portion
Add a broth-based or vegetable soup as an appetizer and eating half as much of the main dish

My Two Recent Food Obsessions: Gremolata and Soy Chorizo

April 17, 2019July 16, 2021 by Casey Collins

There are two food items that have been in heavy rotation in my kitchen: gremolata and soy chorizo. What I love about both of these items is that they are extremely tasty and relatively healthy. Double win!

Gremolata

Several weeks ago, I saw this recipe, which introduced me to two things: 1) how to make the best crispy roasted potatoes and 2) gremolata. Gremolata is a bright and pungent chopped herb condiment classically made with parsley, garlic, and lemon zest. It’s super easy to whip up if you have a few of the main ingredients on hand and it lends itself nicely to customization. Also, depending on the liquid content it can either serve as a garnish or a condiment. I prefer to make it with lemon juice and olive oil, which turns it into more of a sauce/condiment. The other really nice thing about this recipe is that it does not require fancy kitchen equipment because it can be made with a chef’s knife (or a mortar and pestle). It makes a great addition to roasted veggies, red meat, poultry, fish, or even sprinkled over pureed soups. It is best the same day but can be kept overnight in the refrigerator.

NUTRITION FACTS: Serving size 1 tbsp | Amount per serving: Calories 27 – 32 (depends on ingredients)

Trader Joe’s Soy Chorizo

Let’s just say, 10/10 would recommend. If you are a classic chorizo fan (or even if you aren’t) I highly recommend checking out Trader Joe’s meatless take on chorizo. As a carnivore, I find this meatless option an excellent substitute because it has all the flavor and a similar enough texture to meat-based chorizo. I have been adding soy chorizo to breakfast burritos, tacos, and potato hash. This soy protein-based chorizo has no cholesterol and 60% less fat compared to meat-based chorizo. The main nutritional downside is the sodium content, which has 31% of the daily max. So, I try to be mindful of the sodium in my other meals throughout the day.

COOKING DIRECTIONS: Remove soy chorizo from its plastic casing. In a large skillet over medium heat, add soy chorizo, breaking it up into pieces as it cooks, about 8-10 minutes. When soy chorizo reaches 165°F, remove from heat.

NUTRITION FACTS: Servings per container about 5 | Serving size 71g (2.5oz) | Amount per serving: Calories 160 Total Fat 10g (15% DV), Saturated Fat 2g (9% DV), Trans Fat 0g, Cholesterol 0mg (0% DV), Sodium 730mg (31% DV), Total Carbohydrate 9g (3% DV), Dietary Fiber 2g (8% DV), Total Sugars 1g, Protein 11g, Vitamin A (20% DV), Calcium (15% DV), Iron (15% DV), Vitamin C (0% DV).

*PRO TIP: Make crispy roasted potatoes and top with soy chorizo and a cilantro version of gremolata for a tasty breakfast potato hash!

Easy Basil Pesto Recipe

April 12, 2019July 16, 2021 by Sydney Wills

Growing your own herb garden can be a fun and easy way to add a little green around your home. The best part is that herb gardens can be grown just about anywhere-both indoors and outdoors! I have grown herbs in apartments, in pots on the back porch, as well as in ground and all have done quite well with minimal effort. Placed in a little sunlight and watered every few days, most herbs will thrive.

While different herbs require different amounts of sunlight, I think one of the most hearty and versatile herbs is basil. For the last few years, I have kept a basil plant or two around and enjoyed it for many months during the spring and summer. I like to add fresh basil to a variety of dishes ( like this Basil, Shrimp, and Tomato Pasta with Feta), but oftentimes I would find I had way too much basil than I knew what to do with. Then, I came across this recipe for pesto.

Pesto is a type of sauce that can be added to pasta, used as a spread for sandwiches or even mixed into salad dressing. This recipe is full of fresh flavors including basil, garlic, and olive oil. It is fairly simple to make and tastes delicious! One of my favorite ways to use this pesto is on a flatbread topped with grilled chicken.

Simple Basil Pesto

Ingredients:

½ cup loosely packed basil
6 garlic cloves, peeled
1/3 cup shredded Romano cheese
3 Tablespoons pine nuts
½ teaspoon salt
¼ cup olive oil

Directions:

Put basil in a mortar with garlic, cheese, pine nuts, and salt. Pound until smooth. Slowly add olive oil and mix until smooth. Alternatively, whirl all ingredients in a blender until smooth.

Nutrition information Per Tablespoon: Total Calories: 76, Fat: 6.5 G, Carbohydrates: 2.3 G, Sodium: 278 MG

Total time: 10 minutes

Recipe adapted from Sunset Edible Garden Cookbook

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Best Low-Sugar Greek Yogurt

April 1, 2019May 12, 2020 by Surabhi Aggarwal, RD, LDN

Greek yogurt is a great option for an afternoon snack or a compliment to breakfast due it’s higher protein content as compared to regular yogurt. However, the yogurt isle can be intimidating with the several different brands of Greek yogurt available. One thing to be careful about when selecting a flavored Greek yogurt is the amount of added sugar. Choosing plain Greek yogurt and adding your own fruit, cinnamon, etc. is always the best option but if you want to try one of the flavored options then Chobani Less Sugar Greek Yogurt may be a winner.

This option comes in a few different flavors (Alphonso mango, Clingstone peach, etc.) and has 9 grams of total sugar on average. In comparison, Chobani Fruit on the Bottom line of Greek yogurts can have 15 to 18 grams of total sugars on average. Some of the total sugar in these flavored yogurts comes naturally (Chobani plain/unflavored version has 4 grams of total sugar). Some sugar in the Chobani Less Sugar Greek Yogurt may also come from the fruit puree in different flavors so the actual amount of added sugar is probably low enough. There are no added artificial sweeteners. Single-serve cups (5.3 oz) of Chobani Less Sugar Greek Yogurt provide 12 grams of protein and 120 calories making it my favorite choice for a snack until I find something that is even better.