Blog – Page 38 of 64 – Eat Smart, Move More, Prevent Diabetes

Comparison of Almond Butters: Homemade vs. Store-Bought

January 10, 2019July 16, 2021 by Kristie Hicks

A few weeks ago, I made almond butter at home for the first time. I have always avoided purchasing almond butter at the grocery store because it can be so pricey.

Whether you choose to make your own almond butter at home or to pick up a jar at the store, be sure check the nutrition label and the ingredients list for hidden additives. Check out this comparison of a few almond butter brands below.

Kristie’s Honey Almond Butter

Store: Homemade

Price: $4.00

Container Size: 16 ounces

Ingredients: Unsalted almonds ($4 at Aldi), Salt, Honey

Calories: 170

Fat: 15g

Sodium: 73mg

Sugar: 1g

MaraNatha Almond Butter

MaraNatha Creamy Almond Butter

Store: Target

Price: $7.29

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Organic evaporated cane sugar, Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 65mg

Sugar: 1g

Simply balanced Almond Butter

Simply Balanced Creamy Almond Butter

Store: Target

Price: $9.99

Container Size: 10 ounces

Ingredients: Organic almonds

Calories: 190

Fat: 17g

Sodium: 0mg

Sugar: 2g

Justin's Almond Butter

Justins’ Honey Almond Butter

Store: Walmart

Price: $7.98

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Honey Powder (Sugar, Honey), Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 65mg

Sugar: 4g

Almond Butter Comparison

Sam’s Choice Slow Roasted Creamy Almond Butter

Store: Walmart

Price: $4.98

Container Size: 12 ounces

Ingredients: Dry roasted almonds, Organic unrefined cane sugar, Palm oil, Sea salt

Calories: 190

Fat: 16g

Sodium: 60mg

Sugar: 3g

Is Harissa the New Sriracha?

January 7, 2019December 18, 2018 by Casey Collins

I learned of harissa paste a few years ago while browsing one of my favorite recipe websites, Smitten Kitchen, by Deb Perlman. She describes harissa as a Northwest African chile pepper paste with red peppers, spices, and herbs such as garlic, coriander, caraway. This condiment is used everywhere from Tunisia and Libya to Algeria and Morocco, which means you’re bound to find many versions and uses for the pastes. harissa

I love spicy condiments and was honestly getting a little tired of Sriracha. I had grand plans to make it myself, however, I never got around to sourcing all of the ingredients. So, I was thrilled when I saw it earlier this year in Trader Joe’s. I wasn’t sure what I should make first, but I decided on a recipe from Bon Appétit for Harissa-and-Maple Roasted Carrots. They were exceptionally easy to make and turned out spicy and delicious! Be warned if you attempt this recipe, reduce the oven temperature to 350 degrees otherwise the glaze burns up.

During the recent Snowmageddon in North Carolina, I busted out my harissa paste again. I didn’t quite have all of the ingredients on hand to make the harissa-and-maple roasted carrots. I ended up creating a yummy “clean-out-the-fridge grain bowl” with roasted broccoli florets and harissa-coated carrots on top of couscous (see cooking directions below).

Next time you are at the grocery store (or Trader Joe’s), grab a jar of harissa paste to elevate the flavor of roasted vegetables and give them a great smoky-spiciness! Or better yet make some yourself!

Harissa Roasted Vegetables:

Place an oven rack in the center of the oven
Preheat the oven to 350 degrees.
In a small bowl, mix a few spoonfuls of harissa paste and 2 teaspoons of olive oil.
Peel the carrots; quarter lengthwise, then halve crosswise.
Place on the foil.
Toss in harissa and olive oil mixture to coat; arrange in an even layer.
Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Crockpot Mexican Quinoa Tacos

January 3, 2019July 25, 2022 by Kristie Hicks

During the fall and winter months, I love to pull out my crockpot and try a variety of recipes. Most of the recipes I will choose are very simple to prepare and easily transfer to a gallon freezer bag to save the days when I am too busy to cook dinner. Try Crockpot Mexican Quinoa Tacos – full of flavor, simple to prepare and convenient for lunch or dinner. This dish provides plant-based sources of protein (quinoa and black beans), which is a component of eating the Mediterranean way.

Crockpot Mexican Quinoa Tacos

Prep Time: 5 mins

Cook Time: 3 hrs

Servings: 6-8

Ingredients

1 cup quinoa
1 cup chicken stock or vegetable broth
2 cans (15 ounces EACH) black beans
1 can (14.5 ounces) diced tomatoes in tomato juice
1 can (10 ounces) enchilada sauce
1 can (15 ounces) corn
3 tablespoons or 1 packet (1.25 ounces) taco seasoning
Corn tortillas
Top with your favorites: diced avocado, cilantro, fresh lime

Instructions

Rinse the quinoa in a fine mesh sieve to remove bitter saponin coating.
In a large crockpot (I use a 6-quart crockpot), add in the quinoa, chicken stock (vegetable broth to keep vegetarian), drained and rinsed black beans, undrained diced tomatoes in tomato juice, enchilada sauce, drained corn, and taco seasoning.
Cover and cook on high 2.5 hours to 4 hours depending on the heat of your slow cooker.
Important notes with cooking quinoa in the slow cooker: slow cookers cook at different temperatures! You’ll want to watch this carefully if you have a slow cooker that runs hot so the quinoa doesn’t get mushy. This recipe doesn’t work on low because quinoa will get mushy when cooked on low for long time periods.
When quinoa is cooked through, serve on corn tortillas and top with your desired toppings.
Garnish with a squeeze of fresh lime, cilantro, and a diced avocado!

Adapted from: Chelsey’s Messy Apron

How to Plan for a Healthy New Year

January 1, 2019December 18, 2018 by Kristie Hicks

The New Year is almost here, which makes it a perfect day to start healthy lifestyle changes!

Eating smart, moving more and living mindfully all play major roles in the success of maintaining your weight and not gaining. I have two simple tips for each part of a healthy lifestyle change. Try something new today and be intentional about building healthy habits, because we know that you can!

Eat Smart

Play around with healthy snack recipes.

Design your own trail mix or spice up your popcorn, get creative with fruit and yogurt, and try a healthy spin on muffins.

Make time to plan your meals and/or snacks for the day on a daily or weekly basis.

This will require more of your time up front, but if you have a busy schedule, it is quite satisfying to throw your food in a lunch bag each morning and skip the fast food and vending machines.

Move More

Choose a new walking route or workout routine at the gym or at home.

Pick a new outdoor walking route by going to a friend’s neighborhood, a nearby park, or downtown area. You can try yoga, pilates, or tai chi, either at home (several beginner tutorials are available online for free) or in a group class.

Be active in a different way.

Turn daily tasks into a way to be active – climb stairs (walk or jog up and down for a good cardio workout), park towards the back of the parking lot for extra steps or move during commercial breaks while watching TV (you can do leg lifts, arm circles, or march in place).

Live Mindfully

Celebrate your successes in a healthy way with non-food rewards.

Congratulate yourself for successes (no matter how big or small) by purchasing a new pair of running or training shoes, having a self-care afternoon or evening, or planning a fun day trip with your family or friends.

Alter your morning or bedtime routine.

Simply waking up 15 minutes earlier or preparing for bed by a certain time can help you feel more relaxed and less rushed each day. You can use this time to stretch, prepare your breakfast, lunch and/or snacks plan for the day ahead.

Rethinking the New Year’s Resolution

December 27, 2018July 16, 2021 by Kristie Hicks

January 1^st will be here before we know it. Every year, at least one person asks me what my New Year’s resolution is and my answer has always been the same…I don’t have one. Why? Because I like to think of the changes I want to make in my life on a continual basis, not just once a year.

We always know when the New Year is approaching because stores start pushing hand weights, yoga mats, and workout attire to the front of the store to grab your attention and gyms start advertising their winter specials on memberships. Of course, exercising more or losing weight may be the most popular New Year’s resolution, but those aren’t the only resolutions to consider – you may want to get more organized, spend less or save more money, or spend more time with family or friends.

Whether you choose to have a New Year’s resolution or not, make sure that you have a sustainability plan. If I recognize that I need to make a healthy lifestyle change, such as getting more sleep each night or stretching every day to improve my flexibility, I plan out how it will look by creating SMART goals. This allows me to be very specific about what I am saying I want to do so that it doesn’t just stay in my mind, but it becomes a well-thought plan that is doable and most importantly, written down!

Take time to write down the things that you want to change or improve in your life. Make sure these are things that you can accomplish within the time frame you set and continue thereafter.

As we prepare for a new year, start to think about resolutions to make throughout the year, be specific about what you want to do differently and don’t hesitate to start making those positive changes now.

Tips for Staying Healthy While on the Road

December 20, 2018 by Sydney Wills

healthy travel

It’s that time of year where long car rides or flights may make an appearance in our schedules. At my house, all of our family lives out of state so whenever the holidays arrive, we are most likely on the road. With that being said, we have had quite a few experiences traveling up and down the east coast. There are some things such as traffic that can make a road trip feel even longer. However, there are some things within our control that will make traveling a little easier. For me, maintaining a healthy lifestyle while traveling is very important and generally makes me feel better even after 10+ hours in a car. Though a little planning is involved, there are some simple ways to eat healthy and stay active while on the road. Here are some of my best tips for staying healthy while on the road:

Pack healthy snacks. This one was a game changer for me. Instead of indulging in fast food, healthy snacks keep my hunger levels under control and helps my overall energy level to stay alert if I’m the one driving. By avoiding the high sodium, sugar, and fat that is often found in fast food, I feel better and stay on track with my calorie budget. Some of my favorite travel snacks include a pack of almonds, low-fat string cheese, grapes, and carrots with hummus.
Take regular breaks. While it may feel counterintuitive, taking regular breaks can actually make the trip feel shorter. Instead of pushing yourself for hours until you can’t stand to be in the car for another minute, stopping for a breath of fresh air and getting out of the car can recharge your mental and physical state.
Use breaks to stay active. Even if the stop is only 5 minutes, take that time to do more than just stand outside of the car. Try some active stretching, jog in place, or do some simple bodyweight exercises such as squats or jumping jacks.
Choose healthier options at mealtime. If your trip is longer than 4 or 5 hours, you may find yourself stopping for a meal at the most convenient fast food restaurant. In order to make the best choice for a meal on the road, take a little time before your trip and map out where you will be stopping around lunch or dinner time. Scout out some restaurants with healthier options beforehand and even plan ahead what you will order.

Overcoming Holiday Stressors in a Healthy Way

December 20, 2018December 18, 2018 by Kristie Hicks

The holiday season can be a very busy time of year, which can cause a great deal of stress. The good news is, you can overcome those stressors and continue working toward achieving those healthy eating and physical activity goals.

Do any of these sources of stress ring a bell?

Spending extra time shopping and preparing food for family meals and/or festive events.

Feeling pressure to over-indulge in holiday goodies at social events.

Struggling to fit physical activity into a busy schedule.

Know what situations cause you the most stress and learn to how to handle them in healthy ways. Here are five tips to consider when holiday stressors arise.

Set healthy eating and physical activity goals that can be reached in a realistic time – To develop healthy habits, start with small steps and work your way up.
Practice saying “no” to the things you really don’t want or need.
Ask for support from friends, family and coworkers– Expecting support from people who don’t understand what you are trying to change can be stressful. Explain your goals and lifestyle modifications for mutual understanding.
Plan time to take care of yourself, physically and mentally – this includes getting enough sleep each night and planning time for what is important to you.
Be active – Even if you just take a brisk walk outside, physical activity is a stress reducer.

Sautéed Green Peas

December 18, 2018July 16, 2021 by Surabhi Aggarwal, RD, LDN

sauteed peas

I will not say that green peas are my favorite vegetable but something about green peas during winter is very comforting to me. Maybe the reason is that they remind me of my childhood days when I sat down with my mom or grandmother and popped them out of their pods so they could be cooked for a meal. Yes, we did not get ready-to-cook or frozen peas growing up in India. 🙂 The convenience of having access to frozen peas in the US has definitely made green peas one of the choices I often go to on a busy weeknight.

Green peas are a great source of fiber and some minerals along with protein. I use green peas in several dishes such as mixed with cauliflower, chopped carrots, paneer (Indian cottage cheese), etc. However, when I am short on time to prep these other ingredients I go for just plain green peas like in the recipe below. It is super quick and simple to put together.

Sauteed Green Peas

Serves 4

Ingredients:

1 bag frozen baby sweet peas (usually 12-13 oz.)
1 tbsp olive oil
1 inch cube of grated fresh ginger
1 tsp cumin seeds
1 tsp turmeric
1 tsp curry powder
½ tsp cayenne pepper or red chili powder (optional)
½ tsp garam masala (optional)
Salt to taste

Directions:

Heat olive oil in a small to medium size skillet. Once hot, lower the flame and add grated ginger, cumin seeds, turmeric, curry powder, cayenne pepper and garam masala. Sauté for 15-20 seconds.
Add green peas and mix all ingredients well.
Add salt and mix again.
Cover with a lid and cook on low flame with occasional stirring until peas are well done.

Notes:

Fresh ginger and spices really bring out the flavor and taste in this recipe but based upon your preference these ingredients can be adjusted as needed.
You can use frozen baby sweet peas or regular sweet peas for the recipe. Baby sweet peas cook quicker and are sweeter. Regular sweet peas take longer and depending upon the brand it may be helpful to put them in the microwave for a few minutes before using in the recipe.

**Nutrition Information per Serving*:**

Calories – 100
Fat – 3.5 grams
Protein – 4 grams
Carbohydrates – 12 grams

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

Wild Mushroom and Barley Risotto

December 17, 2018July 16, 2021 by Carolyn Dunn, PhD, RD, LDN

barley risotto

Barley is a great grain with lots of nutty flavor and a nice bite. We often see barley in soup but it can be used for many dishes. This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method. Risotto is often thought of as a dish made with rice but it is actually a cooking method. It seems hard at first but is not too difficult. Just get a glass of your favorite beverage, stand and stir and contemplate life for a few minutes. The extra effort is worth the trouble. This dish is a great example of adding lots of vegetables in a grain dish to decrease calories and boost fiber. This recipe is compliments of my friend Chef Ellen Clevenger-Firley – thanks Ellen!

Wild Mushroom and Barley Risotto

Serves 6

Serving Size: 1/6^th of the recipe

Prep Time: 45 minutes to 1 hour

Cook Time: 45 minutes to 1 hour

Total Time: 45 minutes to 1 hour

Ingredients:

6 cups mushroom, vegetable or chicken stock
1 ½ cups water
3 T olive oil
1 cup minced onion
3 cups sliced or coarsely chopped mushrooms, any variety of a combination
1 ½ cups barley rinsed (do not use quick cooking)
½ cup red wine
6 cups baby spinach
½ cup grated parmesan cheese (omit to make this dish vegan)
1 tablespoon butter (omit to make this dish vegan)
2 teaspoons balsamic vinegar
Freshly ground pepper to taste

Directions:

In a medium sauce pan, bring broth and water to a simmer.
Heat oil in a large Dutch oven or large chef’s pan. Add onion and cook for 2 minutes.
Add red wine and cook until almost evaporated.
Add the mushrooms and cook stirring often until they begin to release their juices.
Add barley and cook for 1 minute.
Add 1 cup of warm broth and stir continuously until almost all of the liquid is absorbed.
Continue adding broth 1 cup at a time while stirring. Keep adding broth until barley is cooked through and tender (about 35-45 min). Add a bit more broth. Dish should be a bit loose at this point as it will continue to thicken.
Stir in spinach and allow to wilt.
Add more broth if the dish is too stiff.
Stir in cheese and butter if using.
Taste and add pepper and adjust seasoning if needed.

Nutrition Information per Serving:

Serving Size: 1/6^th of recipe

Vegetables: 1 cup

Fruits: 0 cups

Calories: 314

Carbohydrates: 46 grams

Fiber: 9 grams

Protein: 10 grams

Fat: 12 grams

Sodium: 450-700mg – depending on broth selected

Baby It’s Cold Outside: Tips for Staying Active During Winter Months

December 14, 2018July 16, 2021 by Kristie Hicks

Staying active in the winter months

Just a year ago, when I thought of wintertime I pictured drinking hot cocoa, preparing for the holidays and wrapping up in a warm blanket – physical activity certainly was not on the list.

The winter months and the holiday season can bring a distaste for being active. Be encouraged to discover what works best for you so that physical activity can be a part of your daily routine, even you are in stuck indoors.

Try these tips to practice moving more this winter.

Be resourceful – Don’t feel discouraged if you lack fancy equipment at home, just use what you already own to compliment your exercises. Stretching is a great way to warm up your muscles and improve flexibility and you can modify stretches by using your bed or a chair. These modifications work perfectly, especially if you don’t own a yoga mat or you aren’t yet comfortable stretching on the floor. There are several muscle strengthening exercises that can be done if you have light dumbbells (3 or 5 pounds), but if you don’t, water bottles or cans of food also work well.

Walk indoors – Take advantage of convenient and spacious buildings to get your walking done when it is too cold to walk outside. Even if you don’t belong to a gym, you can walk laps inside your local mall, favorite grocery store or department store, your workplace building, or a local library. Be sure to add stairs into your walk when you can!

Try something different – Last year I decided to try yoga, but I wasn’t sure where to begin after purchasing my yoga mat. I searched for videos online until I found a great Youtube channel that provided countless easy-to-follow yoga lessons. Since then, I’ve found 15-minute full body workout videos and I’ve also started using a resistance band. I enjoy having a variety of exercises to choose from when I need to workout at home.

Build your activity bank – I always have a plan (my activity bank) for physical activity so that I can cancel all excuses when it is too hot, too cold, raining, or if I’m away from home for several days. This is simply a list of activities or exercises that I am comfortable doing, regardless of the weather or the equipment I have on hand.