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

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

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

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.

Holiday challenge map

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!

photo of Sheila Bannister

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.

Racery challenge

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.

Facebook challenge

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

holiday challenge

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

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:

  1. Place a 1 pound package of chicken breasts into slow cooker.
  2. Pour salsa over chicken.
  3. Set on low for 6-8 hours.
  4. 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.
  5. Place shredded chicken and vegetables onto whole wheat tortilla.
  6. 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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Kitchen Tools to Help You Save Time and Space: Microplane, Mortar, and Peeler

by Corinne Goudreault

While there are a lot of fun and easy-to-use single task kitchen tools (think avocado knives, garlic presses, etc.), there are super affordable multi-task tools that can save you time, money, and space! I love these the most, and they make cooking healthy at home so much easier!

Microplane

I am always preaching about my microplane, and I truly think it’s one of the most helpful and wonderful kitchen tools out there. If you’re like me and have very limited storage space, this can cover several hand tools in one. Unless you’re super fancy, you won’t need an additional zester or grater.

  • Shred hard cheese: often, buying cheese in blocks is cheaper than shredded, and you’ll get a much finer and fluffier result – wonderful for topping dishes, and offering a quicker and smoother melt when incorporating the cheese.
  • Zest citrus: these can make zesting a snap! Just remember not to zest the white part of citrus skin – it is bitter.
  • Grate fresh ginger: besides bringing a punch of flavor, ginger offers many health benefits, including preventing nausea and reducing inflammation.
  • Grate fresh nutmeg: one of the most underrated spices is fresh nutmeg! Once you try it fresh, you’ll never go back.
  • Shave chocolate: Delicious!

Morter & Pestle

The mortar and pestle is the key to making healthy food taste good easily. Plus, after the initial seasoning, you don’t even need to spend time cleaning them – just wipe them out with warm water.

  • Garlic: never mince your garlic again! A couple of good hits to the clove and it is smashed and ready to use. This is why I don’t have a garlic press!
  • Pepper: save money and add flavor buy buying whole peppercorns and grinding a few fresh to top your food. It really only takes a few seconds.
  • Pesto: A healthy alternative to sauces and toppings, a simple smash of basil, garlic, pine nuts, and salt will go quick and easy in here.
  • Spice mixes: even when using dry spices you already have in your pantry, this method can combine them well, or combine them with garlic to make an excellent paste to rub on meat or vegetables before cooking, or to base a sauce or curry on.
  • Guacamole and dip: Smashing up avocado and its friends has never been easier! Try it for salsas and other dips as well

Horizontal Peeler

For some reason, I always had vertical peelers instead of this Y-shaped model. Apparently most cooks use this style, and once you feel the ergonomics of it, you’ll get why!

  • Peel fruit and vegetable: Obvious one – what it’s named for! Consider peeling celery to take out the strings and make it easier to snack on.
  • Shave cheese: Yes, I am all about the cheese! When you want to top food with bigger shavings of hard cheese, this tool is perfect. You could do the same with chocolate for large shavings as well.
  • Soften butter: If you’re like me, you often forget to pull butter out of the fridge when it needs to be softened for a recipe. If it’s still cold, the peeler just breaks it up into smaller pieces so it warms much more quickly. Or, try cooking with a heart-healthy oil instead.

And there you have it! Hopefully these tools will help you find cooking simpler, faster, and more fun with some of these multi-tools. Get creative!

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Participant Testimonial: “I’ve lost and kept off 30 pounds”

by Sydney Wills

Below is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Eileen:

My name is Eileen and I’m currently enrolled in the Eat Smart, Move More, Prevent Diabetes program at Carolina Preserve.

To date I’ve lost and kept off 30 pounds.

                

 

Some of the tips that have helped me in this program: Early on we watched a video called 23 ½ hours. This video inspired me to be more active, as a way to improve my overall health. With this program I’ve been tracking what I eat daily on myfitnesspal.com and have been using my Fitbit to measure my active minutes daily.

Through this course, I’ve learned to read labels of the food choices I make, and have become more mindful of what I’m eating. Choosing fruits and vegetables and whole grains, eating out less often and monitoring how hungry I really am, these have all been helpful guidelines I’ve learned within this program. Also taking time to plan my meals for the week and preparing more meals at home.

I try to stay active, walking at least 10, 000 steps each day. And moving more- at least 30 active minutes each day.

 

Way to go, Eileen!

 

 

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Have a Game Plan for Gameday

by Sydney Wills

It’s already time for the big game. For many of us, it’s the first major event since making our New Year Resolutions. No matter if you are wearing red and blue or gold and blue on game day, we can all implement healthy eating habits to stick to our Eat Smart, Move More, Weigh Less goals. One of the keys to navigating a Superbowl party and keep within a calorie budget is to PLAN.

Pause and think before grabbing a plate. Mentally evaluate whether you are hungry or just eating because the food is there. Try to put a number how hungry you are (0=starving, 10=full) and then decide to eat or not.

Limit high calorie and low nutrient foods. Make sure half of your plate is full of fruits and vegetables and try the one bite rule for desserts. If you know that someone is making your favorite dessert, try eating a small bite instead of eating two or three servings. You will still get to enjoy without exceeding your calorie budget.

Ask if you can bring a healthier option to the party. Make sure it’s something that you will enjoy while also satisfying so you won’t be as tempted by some of the other dishes. You can even rework some traditional game day recipes into healthier ones like these sriracha-buffalo cauliflower bites or loaded sweet potato nacho fries.

Note your surroundings. This is where mindful eating strategies can be implemented. Tune into your surroundings. Eat slowly and notice the texture and taste of each bite. Focus on friends, not food. Instead of thinking about the food, focus on who is at the party and intentionally plan to have a meaningful conversation. (During a break from the game, of course!)

 

Here is a roundup of some of our go-to game day favorites:

Creamy Ranch-Style Dip

 

Olive Oil Deviled Eggs

 

Garlicky Bean Spread

 

Buffalo Chicken Meatballs

 

 

How to Winterize Your Salad

by Sydney Wills

Let’s face it. There are so many great things about summer: warm weather, longer days, and lots of fresh produce. For me, it’s easy to create a colorful salad masterpiece with in-season vegetables and fruit during the summertime. Bright red tomatoes against a green leafy background topped with fresh blueberries makes getting an extra serving of vegetables and fruit a breeze. Salads aren’t usually the first thing I choose during the winter because my favorite salads involve summertime produce. Since eating a balanced diet with plenty of fruits and vegetables is important all year long, I started looking into what produce is in season during the winter months. To my surprise, there are plenty of in-season complementary fruit and vegetables that make great additions to any salad.

How to create a delicious winter salad:

Step One: Start with a base. Kale is an excellent winter salad base because it’s in season. Other options could include shredded Brussels sprout or spinach.

Step Two: Add complementary winter vegetables such as roasted butternut squash, sweet potatoes, radishes, or onions.

Step Three: Toss in some healthy fats and protein. My personal favorites are sliced almonds or walnut pieces. Roasted chickpeas can add a tasty crunch. Opt for classic shredded chicken or hard-boiled eggs for protein.

Step Four: Toppings! This is my favorite part because there are endless options. Citrus fruit and pomegranate seeds add a sweeter twist. Feta cheese, olives, and fresh herbs can elevate a salad to the next level.

Step Five: Finally, the dressing. Opt for an oil based dressing with no added sugar. You can even make your own with minimal effort (see recipe below).

As you can see, there are so many ways to create a delicious and filling salad during the winter months. I tried this simple kale salad for a family dinner and everyone gave it a thumbs up!

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:

Place washed and stemmed kale in a large bowl.

In a small bowl, whisk together the olive oil, vinegar, mustard, honey, salt, and pepper.

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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My 2019 SMART Goal: the NC 100 Mile Challenge

by Casey Collins

With the start of the New Year, we tend to reflect on the previous year as well as contemplate the year ahead of us. This is a great time to set your intentions and goals for the new year and ACT upon them! Going into the New Year, I did not have a specific goal in mind. However, on New Year’s Day morning, I saw a post from the North Carolina State Parks Instagram account (@ncstateparks) promoting their NC 100 Mile Challenge. I spur-of-the-moment decided that the 100-mile challenge would be a fun and health-forward SMART goal for 2019! For my #FirstDayHikes 2019, I hiked the Occoneechee Mountain State Natural Area in Hillsborough, NC.

 

The NC 100-Mile Challenge is an initiative launched by NC State Parks to encourage everyone to get outside and explore our trails and waterways. You do not have to be a resident of NC to sign up for the challenge, but the miles must be completed in NC. Apart from that, there are no restrictions on where you complete the 100 miles– whether you walk around your neighborhood, hike at a state park, run at a city park or bike at a national park, it all counts towards the 100-Mile Challenge. There are incentives for participating in the challenge, like exclusive sticker packs. The website has not been updated yet for 2019, however, I would imagine the prizes are similar to what was offered in 2018. To redeem the prizes you must have the corresponding badge to the prize you are requesting. NOTE: the prizes are not cumulative over the years. Check out the FAQs if you have more questions.

 

I ask you to join me and make NC 100 mile challenge one of your SMART goals for 2019!

If you are an NC resident and need help finding trails in your area, check out the following resource: https://movemorewalknownc.com/trails-and-events/

 

 

 

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Tips for Ordering Healthier Options at Restaurants

by Kristie Hicks

Sometimes life happens and we don’t always have time to prepare breakfast in the morning, pack a nutritious lunch, have healthy snacks readily available,and cook a balanced meal for dinner.

If you find yourself unexpectedly stopping at a restaurant for a quick meal, a celebration dinner or to take a break from cooking, go in with motivation to make healthy choices.

Try these meal modifications to stay within your daily calorie intake and still feel satisfied.

Appetizers

  • Choose an item that is not fried (e.g. hummus and pita bread).
  • Instead of taking the complimentary bread and butter (if offered), ask for a side salad instead
  • Opt out of the appetizer altogether if you know that your meal will be filling enough.

Main Dishes

  • Portion sizes are typically much larger at restaurants. Ask for your portion to be halved and packaged before it is brought to the table or ask for a take-out box when your food arrives.
  • Choose baked or grilled chicken or fish instead of fried options.
  • Ask for condiments on the side, especially when choosing burgers or sandwiches.

Side Items

  • Ask for a side salad, fruit or other vegetables as a side option instead of fries.
  • Choose an oil-based salad dressing (Balsamic vinaigrette, Italian, etc.) over a creamy dressing (Caesar, Ranch, Thousand Island, etc.).
  • Ask for dressing on the side with your salad to monitor how much is used, and request that calorie-dense toppings (bacon, croutons, extra cheese) be removed and/or swapped with extra of other vegetables.

Beverages

  • Choose water always! Water is free and will hydrate you better than any other beverage the restaurant offers.