Blog – Page 41 of 65 – Eat Smart, Move More, Prevent Diabetes

A Dietitian’s Guide to Popular Diets

December 3, 2018 by Kelly Nordby, RD, LDN

popular diet

Paleo? Keto? Blood type diet? It seems like every week, a different popular diet trend emerges. As a dietitian, I receive many questions from program participants, family, and friends about how I feel about the newest diet fad. Luckily, there are two questions that many dietitians and I ask to determine if a diet is based in science and therefore recommended.

Where does the diet stand on allowing or limiting these super foods?

Fruits and vegetables
Nuts and seeds
Whole grains
Plant-based oils, primary olive oil
Legumes, including beans, peas, lentils, and split peas

Where does the diet stand on allowing or limiting these unhealthy food items?

Sugar
Red meat
Saturated fat
Highly processed foods

I have analyzed eight popular diets through the lens of these two questions and listed the PROS, CONS, and whether I would RECOMMEND this diet in the table below:

Sources:

¹Alkaline Diet: https://www.webmd.com/diet/a-z/alkaline-diets and https://www.eatrightpro.org/news-center/nutrition-trends/foods-and-supplements/what-impact-does-ph-have-on-food-and-nutrition

²Blood Type Diet: https://www.webmd.com/diet/a-z/blood-type-diet

²Dash: https://www.nhlbi.nih.gov/health-topics/dash-eating-plan

⁴Intermittent Fasting: Journal of Nutritional Science, 7, E22. doi:10.1017/jns.2018.13

⁵Ketogenic: https://ketodash.com/keto-diet and https://www.healthline.com/nutrition/ketogenic-diet-101#foods-to-avoid

⁶Mediterranean: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 and https://medinsteadofmeds.com/

⁷Paleo: http://thepaleodiet.com/

⁸Whole 30: https://greatist.com/eat/whole30-beginners-guide

No Yoga Mat Required: Easy Stretches You Can Do In a Chair

December 3, 2018July 16, 2021 by Kristie Hicks

You may be familiar with the general rule of thumb about stretching – stretch a few minutes before your exercise to warm up and a few minutes after to cool down. If you are new to stretching and exercising, chair yoga is a good place to start getting comfortable with strengthening your muscles and improving flexibility. If you do exercise regularly, chair yoga is a great practice for maintaining flexibility and energizing your body.

If you would like a visual aid to keep as a reminder to stretch each day, Carl Dawson’s Chair Yoga uses cute stick figures as a “how-to” guide with 17 easy stretches that do not require a yoga mat or any fancy equipment. I have always kept this picture taped on the wall above my office computer so that it is easy to remember to stop and stretch throughout the day.

Chair yoga poses can be done before or after exercising, in the morning as an energizer, during the day to encourage mobility, or before bed to relax and de-stress. Depending on the height of your bed or your level of flexibility, some of these poses can also be done on or beside your bed for support. As I prepare for bedtime, I like to do the following relaxing poses using the bed instead of the chair: Hip Opener (outer), Shoulder Stretch, Knee Bends, Dog Pose, Hamstring Stretch, Lunge, and Tree Pose.

Take a look at Carl Dawson’s Chair Yoga picture below and have fun stretching!

chair yoga

Source: University of Vermont

Be SMART: What to do When you Aren’t Reaching Your Goals

November 28, 2018July 16, 2021 by Kristie Hicks

Have you ever dealt with saying something like, “Ok, tomorrow I am going to start eating healthier” or “I’m going to go to the gym and start getting in shape” and a month later… nothing has changed?

Setting a SMART goal is a very effective way to not only say you’re going to start making a healthy lifestyle change but to be very specific and intentional about it. A SMART goal is one that it is:

Specific
Who? What? Where? And Why?

Measurable
How will I know when my goal has been reached?

Attainable
What are the steps I must take to reach my goal?

Relevant
Why do I want to reach this goal and is it relevant to me?

Timely
When will I start/finish my goal?

It is important to keep the following tips in mind once you start planning for your healthy lifestyle changes:

This is a process that cannot be rushed – lasting changes (meaning lifestyle changes that will continue for months and years to come) happen over time, not overnight. When setting a goal, you want to reach it and stick to it. To prevent starting and stopping or reaching a goal and going back to old habits, consider what is necessary to make that accomplished goal something that can be sustained.

We are talking about baby steps here – Think about all the little changes that you must make to reach your ultimate goal. For example, if your goal at the end of six months is to have lost 10 pounds, think about each baby step (or small change) that is necessary to get there, as opposed to searching for a “quick fix”. Perhaps these baby steps could include waking up 30 minutes earlier each day to fit in your physical activity, packing your healthy lunch and snacks the night before, walking 10 or 15 minutes a day until you can work up to walking a mile or replacing one sugary beverage a day with fruit-infused water.

Celebrate your accomplishments along the way – No one does everything perfectly all the time, but each small accomplishment still deserves praise. For example, if you refrained from stopping at the convenience store for a candy bar and ate the fresh fruit that you had on hand, that deserves to be celebrated. Or if you remembered to take the stairs instead of hopping on the elevator, congratulate yourself for developing those healthy habits.

When I create a new SMART goal, I like to add a section for challenges that I might face and my plan to combat it so that I can remain successful. See an example below of one of my recent SMART goals!

SMART Goal: To exercise every day
Specific	I will be active every day of the week: At the gym either before or after work and in the morning on Saturday and Sunday
Measurable	I will be physically active for 1 hour, 4 days a week and for 1.5 hours, 3 days a week (when I participate in a group class at the gym)
Attainable	To reach this goal I must Plan my activity time at the start of each day Maintain my gym membership Pack my gym clothes each night and have my gym bag in the car each day Complete my activity time in the morning on the weekend before I take on other tasks
Relevant	I will continue to be active every day to stay in shape and improve my flexibility. This is relevant to me because I don’t want to become sedentary again and I like having energy throughout the day!
Timely	This will continue for life! In one month I will start a new weekly workout plan and will choose a new group class to try
Challenges I May Encounter	Cold weather – Use the treadmill at home, do yoga in the living room using Youtube videos, use my resistance band to do my exercises A busy day – Take extra flights of stairs during the day at work, take a 10-minute walk after lunch and stop to take 2-minute movement/stretch breaks during the day

Fennel Recipe: What is Fennel and how do I use it?

November 26, 2018July 16, 2021 by Corinne Goudreault

Fennel is a white, bulb-shaped root vegetable that grows with lovely fronds (the fronds look similar to dill). Maybe you haven’t ever heard of it, or maybe you’ve heard that it tastes like licorice and were scared away from trying it (try roasting it!). But fennel is an excellent source of vitamin C, potassium, and fiber; provides wonderful antioxidants, and is even thought to have anti-inflammatory properties.

Fennel is a wonderful vegetable because the bulb, stalk, and fronds are all edible and delicious! I often buy mine at Trader Joe’s, which sells it simply in a package with two bulbs.

Recently, I tried a new roasted vegetable recipe for the winter. It was so delicious that I think it would make anyone love fennel – and was super easy to put together! Remember – roasting is not an exact science, so it’s even easier than other recipes. I switched out the red onion for a yellow one because it’s what I had on hand, and I only had a 1lb bag of carrots, so I used that instead of the full amount called for. Enjoy!

roasted carrot and fennel

Roasted Carrots and Fennel

Ingredients:

2 lbs medium carrots, peeled and cut in half lengthwise, then in half again
1 large fennel bulb, cut into ½ inch wedges
1 large onion, cut into ½ inch wedges (I use white or yellow but red will be good too, whatever you have on hand)
1 medium lemon, thinly sliced
¼ cup olive oil
2 tsp ground coriander
1 tsp ground cumin
salt and pepper to taste (1/4 to 1/2 tsp)

Directions

Preheat oven to 375.
In a large bowl, combine carrots, fennel, onion, and lemon.
Mix oil, coriander, cumin, salt, and pepper; drizzle over carrot mixture and toss to coat.
Transfer to foil-lined large baking sheets.
Roast for around 40 minutes or until vegetables are tender, tossing occasionally.

Nutrition Facts

1 serving: 139 calories, 7g fat (1g saturated fat), 0 cholesterol, 262mg sodium, 18g carbohydrate (9g sugars, 6g fiber), 2g protein.

Be Healthy, Positive, and Thankful!

November 22, 2018November 19, 2018 by Kristie Hicks

What are you thankful for today? What have you accomplished, overcome or experienced this year that has really put a smile on your face?

Thanksgiving Day is always a fun time for me to hang out with my family, eat a delicious meal and on occasion, prepare my shopping list for Black Friday and/or Cyber Monday!

As your day settles down, spend about 5 minutes writing down some positive thoughts about yourself, family and friends – You can even make this a group activity!

Enjoy your day, take a relaxing walk with family after your meal and remember to be healthy, positive and thankful.

Roasted Cauliflower Recipe

November 21, 2018November 19, 2018 by Kristie Hicks

Cauliflower is such a versatile vegetable – It can be steamed, sautéed, mashed, riced or roasted as seen in this simple and delicious Roasted Cauliflower recipe! With only six ingredients (which are already stocked in most pantries), this dish can be easily prepared and serves as a great addition to any workplace potluck or holiday dinner.

Roasted Cauliflower

Serves: 4

Serving Size: 1 cup

Ingredients:

4 cups cauliflower (1 small head)

1 tablespoon olive oil

¼ cup breadcrumbs

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 teaspoon garlic powder

Instructions:

Preheat oven to 425 degrees
Wash cauliflower under running water. Cut into florets.
Mix cauliflower and oil in a medium bowl.
Sprinkle bread crumbs, salt, pepper, and garlic powder on the cauliflower. Stir until combined.
Line a cookie sheet with foil and spray with cooking spray. Lay cauliflower out in a single layer.
Bake for 15 minutes, stir and return to the oven. Bake for 10 minutes more or until tender.

Tips:

Chop the whole head of cauliflower at one time. Pack extra cauliflower florets in snack sized containers for lunches.
To make your own bread crumbs, preheat oven to 300 degrees. Put two slices of bread on a cookie sheet. Bake the bread until it crumbles easily (about 15-20 minutes). Seal the bread slices in a plastic bag and crush the bread. Store the leftover breadcrumbs in an airtight container in the freezer.

Simple Swaps for Healthier Cooking

November 20, 2018November 19, 2018 by Kristie Hicks

Preparing healthier versions of classic dishes during the holidays may sound daunting, but it can certainly be done with minimal effort! Simply plan to opt for one or two lighter ingredients before you go grocery shopping – most likely, your guests won’t notice the difference.

Try these simple swaps when preparing your holiday favorites.

Reduce the amount of added fat

Low-fat cheese instead of full-fat versions of cheese
Low-fat or nonfat plain Greek yogurt instead of sour cream or mayo
Cooking spray or nonstick pans instead of butter, shortening or oil

Use less sugar

Vanilla, nutmeg, or cinnamon to enhance sweetness instead of the full amount of sugar

Also:

Quinoa instead of rice
Extra vegetables instead of extra meat, cheese or other breads in casseroles or soups
Herb seasonings (garlic powder, celery seed, fresh herbs) instead of seasoning salt (garlic salt, or onion salt)

Tips for Having a Stress-Free Travel Experience

November 19, 2018 by Kristie Hicks

One can expect to encounter busy roads, airports and train stations when traveling during the holidays. In fact, the Thanksgiving holiday is the busiest travel time of the year. I don’t like to travel much during the holiday season, but here are some of my best tips for having a healthy trip no matter the time of year or your method of travel.

Have healthy snacks

Plan, plan, plan! Don’t depend on the convenience stores along the highway, or the fast food restaurants to fuel your body when taking a long trip. For the road, pack a cooler bag with energizing snacks that will control your hunger. At the airport or train station, choose wisely by avoiding fried foods, snacks that are high in sodium, sugar and fat, and sugary beverages.

Try packs of nuts (almonds, walnuts, and peanuts), low-sugar cereal bars, air-popped popcorn, low-fat cheese sticks, baby carrots, dried fruits, oranges, and PLENTY of water.

Have fun activities

Kids and adults want to be entertained when waiting for long periods of time or taking a lengthy trip, but have some alternatives to excessive screen time. Bring along some cards games, books, coloring books (for adults as well!), or come up with your own fun family games (I like the ABC sign game for the road!)

Have a plan for being active

Although a full exercise routine may not be possible during a trip, a few stretch breaks along the way are very beneficial. If you can, get up every 30 minutes and walk around, march in place, do arm circles, forwards bends, or anything that keeps your body feeling loose.

5 Healthy Snacks Ideas to Get You Through the Workday

November 19, 2018July 16, 2021 by Kristie Hicks

There is nothing wrong with a midday snack, but if you need one, choose wisely. Your snack should be filling, low in sugar, and keep you energized.

Consider the following snack ideas, which are items that can be easily stored in your lunchbox, desk drawer at work or in your car for the ride home:

Individual packs of assorted nuts or seeds that are not heavily salted or flavored (walnuts, almonds, peanuts, sunflower seeds).
Whole grain cereal (plain bran cereal, plain Cheerios, etc.) and a piece of fruit (banana, apple orange, single serve no sugar added applesauce, etc.)
Individual packs of air-popped popcorn
Small servings sizes of dried fruit (dried apricots, raisins, prunes, dried mango)
Low-fat string cheese and lightly salted whole grain crackers

A great idea is to be the snack time hero for your coworkers by creating a healthy snack station for the office!

Banana Oatmeal Pancakes

November 16, 2018November 14, 2018 by Kristie Hicks

banana oatmeal pancakes

Have you ever considered making pancakes with some of those ripe bananas at home? This Banana Oatmeal Pancakes recipe is a simple and tasty alternative to traditional pancakes and comes from the Med Instead of Meds website. Try this amazing breakfast dish with your favorite fruit, peanut butter or chopped nuts on top!

Serves 2
Serving Size: 3 pancakes
Prep time: 5 minutes
Cook time: 20 minutes
Total Time: 25 minutes

Ingredients:

2 eggs, beaten
2 bananas, mashed
½ cup of old-fashioned rolled oats, uncooked
½ teaspoon baking powder
¼ teaspoon vanilla extract
⅛ teaspoon cinnamon
½ teaspoon olive oil
½ cup fresh or frozen fruit of your choice (optional)

Directions:

In a medium bowl, combine eggs, bananas, rolled oats, baking powder, vanilla extract, and cinnamon. The batter should be cohesive and without lumps.
Heat olive oil in medium skillet on medium-low heat. Once heated, spoon ¼ cup portions of the batter onto skillet and cook until golden brown on both sides (about 4 minutes on each side).
Heat fruit in a small skillet until warm, stirring occasionally. Serve over pancakes. You can also serve pancakes with chopped nuts or peanut butter on top.

Nutrition Information per Serving:
(Based on ½ cup frozen mixed fruit)

Serving Size: 3 pancakes
Vegetables: 0 cups
Fruits: 1¼ cups
Calories: 302 calories
Carbohydrates: 47 grams
Fiber: 6 grams
Protein: 11 grams
Fat: 9 grams
Sodium: 198 mg