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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/

 

 

 

You may also like:

Rethinking the New Year’s Resolution

Is Harissa the New Sriracha?

Be SMART: What to Do When You Aren’t Reaching Your Goals

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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.

 

 

 

Comparison of Almond Butters: Homemade vs. Store-Bought

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?

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

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

  1. Rinse the quinoa in a fine mesh sieve to remove bitter saponin coating.
  2. 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.
  3. Cover and cook on high 2.5 hours to 4 hours depending on the heat of your slow cooker.
  4. 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.
  5. When quinoa is cooked through, serve on corn tortillas and top with your desired toppings.
  6. Garnish with a squeeze of fresh lime, cilantro, and a diced avocado!

Adapted from: Chelsey’s Messy Apron

You Might Also Enjoy:

Tex-Mex Quinoa Salad

Mexican Casserole with Roasted Corn and Peppers

Mexican Salad

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How to Plan for a Healthy New Year

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

  1. 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.

  1. 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

  1. 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.

  1. 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

  1. 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.

  1. 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

by Kristie Hicks

January 1st 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

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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

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.

  1. 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.
  2. Practice saying “no” to the things you really don’t want or need.
  3. 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.
  4. 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.
  5. Be active – Even if you just take a brisk walk outside, physical activity is a stress reducer.

 

Sautéed Green Peas

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:

  1. 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.
  2. Add green peas and mix all ingredients well.
  3. Add salt and mix again.
  4. 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.