Blog – Page 37 of 64 – Eat Smart, Move More, Prevent Diabetes

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

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

My Strength Training Success Story

A Participant’s Story of the NC Wellness Challenge

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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!

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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

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.

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

March 29, 2019March 29, 2019 by Sydney Wills

Growing up, I loved riding horses. If it was a clear and sunny Saturday, I was begging my parents to take me to ride. When I passed by the old fence post leading into the pasture where the horses were grazing, I couldn’t wait to jump out and start riding. But, one day I lost control of my horse when he sprinted under a tree, knocking me completely off of the saddle. It took a while before I attempted to ride a horse again, even though it was a beloved hobby at the time. I was scared of getting onto that saddle again and falling down.

As an adult, there have been some things that I have stopped doing, or given up on, and the trepidation of trying those things again is very real. Lately, it has been a while since I have had a consistent exercise routine. Just like when I was apprehensive to get back on the saddle of my horse back then, I am now apprehensive of getting back into exercising because it has been so long since I had a consistent routine. Yet, I know how important regular exercise is for my health and I love the feeling of accomplishment that comes from a workout. So, here are the tips that I’m using to get back to my fitness goals:

Start with something that you love to do. You will be much more likely to dive into something if you actually enjoy the activity. For me, I simply love to take a walk in the park with my dogs. For you, maybe it’s a particular sport such as basketball or tennis, or maybe you have an outdoor trail that you love to walk. Identify whatever physical activity you love to do and start there.
Plan a time to exercise and keep it as you would any other appointment. This one is tough for me. I have repeatedly planned to exercise, but other activities took priority over it. Commit to this time as you would a work assignment or doctor’s appointment. Keep in mind that the investment you make now WILL benefit your health long term.
Have a back-up plan. We all have those days where things just don’t work out the way we wanted them to. And that’s okay. Decide ahead of time what you will do if your work meetings run late and you can’t make it to the gym or it becomes too dark to walk outside (if that’s the case then check out How to Exercise When It Gets Darker !). Plan back-up exercises such as a few minutes of body weight exercises or a series of yoga stretches. For me, I have a couple of YouTube workout videos that are my go-to.

So that’s the advice I’m using to start my new workout journey. I just need to hop back in the saddle as the saying goes. And to circle back to my story at the beginning of this post- I did get back in the saddle and ride again. I enjoyed many more years of riding horses. Now all I need to do is muster up some of that courage and get back into my workout routine.

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Celebrate National Nutrition Month with Meal Prep

March 14, 2019July 16, 2021 by Sydney Wills

March is here and that means it’s the start of National Nutrition Month. One simple way to eat smart this month (and all year!) is to meal prep. There are many different approaches to meal prepping, but the important thing is to find a way that works for YOU. Meal prep not only saves time, but also saves money because less food is wasted. Meal prep can range from preparing each meal for the entire week to preparing ingredients used in each meal. However, the key to meal prepping is to have a plan- from the grocery store to the kitchen. Here are some tips to help navigate the world of meal prep:

Keep it simple. Meals prepared ahead of time do not need to be fancy or complicated. Something as simple as roasted chicken and vegetables can be a very satisfying meal. You can even plan meals to reuse and repurpose leftovers. Use leftover grilled salmon on a salad the next day or repurpose leftover roasted chicken into chicken salad.
Check your pantry and incorporate ingredients that are already on hand. This can be helpful to reduce food waste and save money at the store. You may be surprised at what you already have.
Multitask while in the kitchen. While vegetables are roasting in the oven, use that time to boil eggs or wash fruit. A couple hours in the kitchen on the weekend and dinners are done for the week! Even if all you have are a few minutes in the kitchen to slice up vegetables and fruit, it can go a long way towards staying on track all week long.
Use the right food storage containers. These can range from disposable containers to glass and come in a variety of sizes. I have found it useful to buy a range of sizes, ensuring all containers are clear so the food is visible from the outside. Mason jars can be really handy for all types of food. Check out these 5 Best Make-Ahead Mason Jar Meals.

National Nutrition Month© is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Click here for ideas on how you can get involved in National Nutrition Month.

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Results from the 2018 Holiday Challenge

February 26, 2019July 9, 2021 by Sydney Wills

The results are in!

The 2018 Holiday Challenge was the largest and most successful Holiday Challenge since it began in 2006. There were more than 39,000 people who joined the 2018 Holiday Challenge, which is a 36% increase in participation from 2017. All 50 states, all 100 NC counties, and 27 additional countries participated.
Click the map below to see a full list of all state participation.

There were over 900 employers involved in the Holiday Challenge this year. This was the first year that the Employer Package was offered which included customized reports, marketing kit, and certificate of completion for participants. Participants from the Employer Package represented 1/3 of all Holiday Challenge Participants!

Sheila Bannister, the Health and Wellness Director at ONI Risk Partners, shares her experience below:

“Wow, What an amazing response we are seeing with the Holiday Challenge this year. We have nine employer groups registered, with a total of 411 participants. This is up from last year’s 240 participants; an increase of 71.25%! We are hearing nothing but positive feedback. Several of my groups are once again utilizing a points system to award prizes at the end of the challenge. It is generating a lot of conversation about healthy choices, and we are having a great time with it. I have personally tried a few of the recipes that have become favorites! Thank you Eat Smart, Move More, Weigh Less for this wonderful, free resource I can share with my clients.”

This was the third year the Holiday Challenge included a free virtual race for participants. In partnership with Racery, participants were able to virtually complete a 26.2-mile loop through Rome.

One feature of the Holiday Challenge is a private Facebook group. Participants shared their successes and struggles, motivated one another, and developed a strong support system. There were over 1,400 members in the group. The private group remains open all year long for continued support and accountability.

To see the full 2018 Holiday Challenge report, click below:

For questions regarding the report or the Holiday Challenge in general, please email HolidayChallenge@esmmweighless.com.

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Easy Weeknight Recipe: Slow Cooker Chicken Fajitas

February 20, 2019July 16, 2021 by Sydney Wills

As a new mom, putting together healthy and nutritious dinners every night has become a little more challenging. These days, my go-to kitchen appliance has been my slow cooker. I have always loved my slow cooker for its “throw in ingredients and forget about it” usefulness but I never truly appreciated it until now. Most weeks I need dinners that involve minimal steps with ingredients that I already have on hand in my pantry. It’s a tall order. However, these slow cooker chicken fajitas fit the bill on each of those levels, which is why I have made them many times over the last several months. They involve essentially 4 ingredients: chicken, salsa, frozen vegetable mix, and tortillas. You can make them too, just follow these easy steps:

Place a 1 pound package of chicken breasts into slow cooker.
Pour salsa over chicken.
Set on low for 6-8 hours.
When chicken is done, saute package of frozen fajita vegetable mix with olive oil on stove top until tender. These frozen packages typically include a mix of green and red bell peppers as well as onions.
Place shredded chicken and vegetables onto whole wheat tortilla.
Top with shredded cheese, avocado, etc. as desired.

What’s your favorite go-to easy dinner? We would love to hear from you in the comments below!

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