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Indian-Style Cabbage Stir Fry

by Surabhi Aggarwal, RD, LDN

I am sharing my favorite recipe for cabbage stir-fry made Indian style – it is super easy to make. The combination of green cabbage with carrots and peas makes this dish so colorful and tempting. The spices bring out a flavor that is hard to resist. You can adjust any of the spices listed in the recipe below to suit your taste.

cabbage stir-fry in a steel pan on a gas range

Indian Cabbage Stir Fry

Ingredients:

  • 1/2 head of green cabbage (approx. 1.25 lbs or 600 grams), shredded
  • 2 carrots, peeled and chopped
  • 1 cup frozen baby/petite green peas
  • 3 tbsp olive oil or canola oil
  • 2 tsp black mustard seeds or cumin seeds
  • 1 tsp turmeric powder
  • 1/2 to 3/4 tsp red chili powder (adjust to taste)
  • 1/4 to 1/2 tsp garam masala (optional)
  • Salt to taste

Directions:

  • Heat the oil in a skillet. Once hot, lower the heat and add all spices except salt. Saute for 30-45 seconds.
  • Add all vegetables and mix well. Add salt.
  • Cover with a lid and cook on medium heat with occasional stirring every few minutes. Lower the heat or sprinkle a few drops of water if the mixture sticks to the bottom of the skillet.
  • Cook until the vegetables are cooked to the desired tenderness. I like it well done.

Makes five servings.

Once ready, this vegetable dish can be enjoyed in a couple different ways:

  • Fill it in a whole-wheat pita pocket with a side of plain yogurt.
  • Put it on a whole-wheat toast and broil for a few minutes until the top portion is roasted. Makes a great breakfast toast if you have leftovers from before. I also like to add a slice of cheese under the cabbage before broiling.
  • Wrap in a whole-wheat tortilla with a sprinkle of hot sauce for a snack.
  • Eat with Indian-style bread, chapatti, or roti with a side of lentils.

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Try New Things

by Kristie Hicks

summer fruit

Eat Smart By:

Trying some new fruits or vegetables that are in season!

There are several ways to incorporate new fruits and vegetables into your meals, snacks and even your water. I am a picky eater, but during the summer I like to challenge myself by trying new produce. I can always find in-season produce at affordable prices at grocery stores, produce stands or the farmer’s market. Eating healthy is fun! With the abundance of fruits and vegetables in season this summer, get creative with something you haven’t tried before such as marinades for grilled vegetables or flavor-infused water.

Move More By:

Trying a new way to be active!

Think about what you are currently doing to be active and consider the ways you can incorporate new activities. Doing the same thing for too long might eventually become boring, so keep your muscles fully engaged by trying different activities. Introduce a new walking route that involves some incline, use dumbbells or a resistance band for strength training, or try different stretches.

Is there a park nearby or a different walking/jogging route that you haven’t tried yet? Is there an exercise such as squats, pilates, or swimming laps that you just think isn’t for you? Challenge yourself by giving it a shot…as the saying goes, “Don’t knock it until you try it”.

Live Mindfully By:

Being intentional about the goals you have set for yourself!

Living a healthy life is a journey and setbacks can be expected along the way. Have a plan for those setbacks by reminding yourself why you want to be a healthier individual. Put reminders on the mirror, on the refrigerator, in the car or on your phone so that you can maintain your motivation for eating smart and moving more.

Healthy Workplace: Salad Bowl Day

by Madi Johnson

We are excited to introduce our guest blogger, Doranna Anderson. Doranna is the Comprehensive Cancer and Control Program Consultant for the Cancer Prevention and Control Branch at the NC Division of Public Health.

When I read a recent post from the Prevent Cancer Foundation about how they started a Salad Bowl Day at their workplace I thought about how much fun employees could have sharing a meal together and enjoy each other’s company during a healthy lunch. With all the summer crops coming in, it’s a great way to enjoy the fresh fruit and vegetables and add in some protein or whole grains for a wonderful fresh salad.  This article makes it easy to plan the event, they already have a sign-up sheet prepared: Start Your Own Salad Bowl Day.

Eating healthy meals and snacks is a one way to help prevent or reduce your risk for cancer.  The Centers for Disease Control and Prevention reports that “overweight and obesity are associated with increased risk of 13 types of cancer. These cancers account for about 40 percent of all cancers diagnosed in the United States in 2014, according to the latest Vital Signs report.”

healthy meeting

Here are the Cancer Prevention and Control Branch, we thought we would give the Salad Bowl Day a try at our latest team meeting. It was a success! Employees had fun planning and preparing what they would bring as well as making different salad combinations on the day of the event. Some even tried new healthy toppings they hadn’t had before! It allowed us to have a healthy meeting and a healthy meal.

So, enjoy planning a Salad Bowl Day in your workplace and know it is a great way to have some fun at work while you play a part in supporting others to prevent or reduce their risk for cancer.

For more cancer information visit www.preventchronicdiseasenc.org.

healthy meeting lunch

5 Tips to Stay on Track When Routines Change

by Sarah Myer

This summer has wreaked havoc with my exercise routine. Travel, work conferences, family medical issues, a personal medical issue, house projects, and a dog that suddenly developed a fear of thunder and loud rain have all contributed. It has been hard to stay focused and motivated. I haven’t quit my gym, but I have just had to adjust things.  I have still managed to build some muscle and endurance. I am looking forward to this fall when I can get back into a more regular routine. But for now, I am doing the best I can.

1. Admit that things have changed.exercise

I had to realize that getting to the gym and running this summer on a consistent schedule was not happening and wasn’t likely to happen for the near future.

2. Keep Tracking

Even though I couldn’t get to the gym as much I kept tracking my daily steps and started tracking my eating habits.  I have had to be more mindful about what I am eating and how long it has been since I have had a meal.

3. Compromise

 If I wasn’t going to be as active I had to figure out what was possible.  I have done workouts on 3 hours of sleep and used lighter weights this summer. I have also slept in and said “Nope not today”.  I have done shorter workouts and spent more time doing yoga. I stopped running for a month.

4. Get Sleep

 When routines change, often our sleep patterns change as well. I am getting up earlier in the mornings now which means I need to be in bed earlier. Sometimes that happens and sometimes it doesn’t. It does make it easier to handle everything when I have had a better night’s sleep.

5. Don’t give up on goals

 I haven’t adjusted my long term goals yet. I do want to complete a half marathon this fall. I don’t want to use my current routine changes as an excuse to pitch it in and quit. It just might take me a little longer to finish than I expected.

 

Healthy Summer Dessert – Yasso Frozen Yogurt

by Surabhi Aggarwal, RD, LDN

yasso

Although not an everyday craving but every now and then, I want to satisfy my sweet tooth with something more indulgent than my usual small piece of dark chocolate – something like ice cream especially during the summer time. I am happy to share that I have found the best substitute for traditional chocolate ice cream – Yasso Frozen Yogurt, Chocolate Fudge.

This frozen yogurt has a smooth, rich taste and is delicious. Unless you read the ingredient list on the package, it will be hard to tell that it is made from nonfat milk and nonfat Greek yogurt. In my humble opinion, one bar is actually big enough to be split into two servings.

Even if someone was to eat the entire bar at one time, it is only 80 calories and it even provides 6 grams of protein. A similar serving of chocolate ice cream (I compared one bar to the same product weight for Breyers Chocolate ice cream) has 140 calories and only 2 grams of protein.

Yasso Frozen Yogurt bars come in several other flavors as well but calories vary with each flavor (generally more than 80 calories). My favorite is chocolate fudge so far – the next time you go looking for a healthier alternative to chocolate ice cream, try Yasso Frozen Yogurt and let us know what you think!

Tips for Staying Active, Even When It’s Hot Outside

by Kristie Hicks

Summertime is in full swing and there are so many fun and active things to do outside!

Perhaps you have been anticipating summer, but now the hot days are limiting your opportunities to be active. The good news is, you can still be physically active each day and spend little to no time outdoors on those extremely hot days.

exercise when hot

Try these tips to beat the heat while remaining active this summer.

  1. Stay hydrated – Invest in a reusable water bottle and carry it with you everywhere you go. I am not always good at remembering to consistently drink water throughout the day but I know that I NEED water to stay hydrated. I carry two 32-ounce reusable water bottles with me every day and my favorite is a vacuum insulated stainless steel bottle (I currently have Bubba but have also used Contingo) which I keep filled with ice and it really does keep my water cold for about 20 hours!

 

  1. Keep cool – Consider carrying a mini fan or a cooling towel with you if you plan to be outdoors for an extended period of time.

 

  1. Walk indoors – Take advantage of convenient, spacious and cool buildings to get your walking done, even when it is too hot to walk outside. I have a gym membership so I can use the treadmill there if I want to walk or jog without having to be 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, a local library, or in one of many buildings if you are at a college or university. Be sure to add stairs into your walk when you can!

 

  1. Build your activity bank – I like to have a plan (my activity bank) for physical activity at all times so that I can cancel all excuses when it’s 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, that can be done regardless of the weather or the equipment I have on hand. Some examples are: squats, jumping jacks, knee or leg raises (while seated), arm circles, marching or jogging in place and toe touches.

 

 

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5 Best Make-Ahead Mason Jar Meals

by Sydney Wills

I love using mason jars to store my food. They are convenient, keep food fresh, and easy to clean, but most importantly, they are just plain cute! Part of eating mindfully is to notice the taste, texture, and smells of our food. This includes the visual presentation of food as well. Mason jars can elevate the visual presentation of a meal to the next level. Plus, no labeling required since all the ingredients are visible. I have rounded up some of my favorite mason jar meals that are perfect to make ahead and grab on the go for hectic mornings.

5 Best Make-Ahead Mason Jar Meals

  1. Mason jar omelets. No time to make an omelet in the morning? This grab and go breakfast is high in protein and a quick way to make eggs. First, spray the jar with nonstick cooking spray. Then, simply chop and/or place all of the extras such as green peppers, onions, mushrooms, spinach, ham, or cheese into the jar. Leave in the refrigerator overnight and when ready to cook, crack two eggs into the jar, replace the lid and shake. Remove the lid and microwave on high for 1-2 minutes, checking every 30 seconds.
  2. Yogurt parfaits. I love this as a breakfast option because it is so customizable. Just layer plain, nonfat, Greek yogurt in between a handful of your favorite fruit. Top with granola and it’s ready to eat. One of my favorite combinations is a berry parfait which includes strawberries, raspberries, blueberries, and blackberries with a dash of cinnamon.
  3. Salad in a jar. The key to mason jar salads is layering the ingredients correctly to avoid soggy lettuce. The first layer of the salad should be the dressing, at the bottom of the jar. For the next layer, it is best to use hearty vegetables such as cucumbers, tomatoes, peppers, carrots, or onions to create a barrier between the dressing and the lettuce. Next should be beans and other less dense vegetables such as avocados, zucchini, or corn. Depending on your preference, the next layers could be grains, protein and/or cheese. Finally, top with salad greens of choice. When ready to eat, shake jar to combine dressing and pour salad into a larger bowl.
  4. Burrito “bowl”. Similar to the salad, layering ingredients correctly is key here. First, layer dressing, sour cream, or salsa at the bottom of the jar. Next, include beans and corn. For the third layer include brown rice. Then, add chicken, any other veggies, and finally lettuce and cheese at the top.
  5. Soup in a jar. Homemade soups are super easy with mason jars. You can make a large pot of soup and then store in the jars, or make instant soup by adding ingredients, pour hot water in the jar, and let stand before eating. Any soup will work and the options are endless. Try these mason jar recipes to bring to work for a delicious soup/salad combination.

You might also enjoy:

Healthy Bite-Sized Summer Desserts

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Bring Back the Nut Bowl – Or Try Trader Joe’s Nut Packs

by Cathy Thomas

Nuts are a staple in my family. trader joe nutsA nut bowl was always at my house growing up particularly around the holidays. You could pick up an actual nutcracker and spend time cracking and cleaning for the perfect bite of nut. It was a great tradition, albeit time-consuming. It did make for some mindful eating as you could only eat so fast.

Now that research keeps piling up about the healthfulness of nuts, makes me want to bring back the nut bowl. However, I doubt that we will take the time to crack our prescribed 2-3 ounces of nuts a week.

Trader Joe’s to the rescue. They offer snack size almonds in individual bags at about the same price you can buy almonds in bulk.  They come in roasted and raw unsalted. At about 200 calories, it is the perfect addition to your lunch or a snack before the gym.

If you don’t live near a Trader Joes’s you can make your own snack bags so they are ready to grab and go and/or you can order online from Amazon, but they will be more expensive than from the store. Other brands have snack-size nut packs as well, just make sure they are low in salt and do not contain added ingredients. Throw them in your lunch bag, desk, car, or purse to have on hand when hunger strikes.

 

“My doctor is so impressed!”

by Madi Johnson

Below is a testimonial from a current Eat Smart, Move More, Prevent Diabetes participant, Kathy K:

prevent diabetes

“I just wanted you to know how wonderful your class is, and how much it has helped me. Not only have I lost weight, but I just had my physical and everything was normal, including my cholesterol! It has been as high as 425 and is now 186. My doctor is so impressed! Hope you have a great weekend!”

-Kathy K, Current Eat Smart, Move More, Prevent Diabetes Participant

 

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Top 4 Ways to Grill Vegetables

by Kelly Nordby, RD, LDN

Nothing beats outdoor grilling on a warm summer night.  When you are grilling your meat, don’t forget the vegetables. Grilled vegetables go well with grilled meat or fish and make wonderful left-overs. My favorites are broccoli, yellow squash, zucchini and red peppers, mushrooms, and onions. One of many great things about grilling vegetables is that they are done in a jiffy.  Sweet potatoes take about 12-15 minutes to cook on the grill; less dense vegetables such as broccoli, asparagus, snap peas, summer squash, bell peppers, onions, mushrooms, and corn take just 5-7 minutes, depending on how tender you like them.grill vegetables

The best thing about grilled vegetables is that they are delicious. Even the non-vegetable eating family member may find that they like grilled vegetables.  The slight charring brings out the sweetness and adds a nice smoky flavor. All that’s needed is to first toss the vegetables in a little olive oil and salt. For more flavor, follow the steps below with one of the marinade recipes from the bottom of the page.

Steps for marinating vegetables:

  1. Cut vegetables to desired thickness and put in bowl.
  2. Pour marinade over vegetables and stir to coat evenly. You only need enough to slightly coat the vegetables.
  3. Marinade for 30 minutes before grilling.

Top 4 Ways to Grill Vegetables:

  1. Use a grill basket. Line the basket with aluminum foil to prevent drippings from the marinade.  If you do not have a grill basket, fold a 24-inch long piece of heavy-duty foil in half and fold up and crimp the edges to create a lip and prevent spilling.
  2. Make kabobs. Cut the vegetables in thick, chunky pieces so that they stay on the skewer.  Smaller vegetables like cherry tomatoes work well on kabobs.  Pineapples also work well on skewers and are delicious on the grill.  When grilling both meat and vegetables at the same time, make separate skewers for each, as the vegetables do not take as long to cook and will need to come off first.
  3. Wrap in a foil packet. Use a 24-inch long piece of foil and fold in half.  Open the foil and on one half arrange thinly sliced vegetables in a single layer, slightly overlapping.  Once you have assembled the vegetables, fold the foil in half over top of the vegetables.  Fold over and pinch the edges of the bottom and top together to create a tight seal.  Close the grill and cook until the vegetables are tender.  Use caution while opening, as the steam is HOT.
  4. Put directly on the grill. Cut in thin, long pieces so that the vegetables do not fall through the grates. Try to cut your vegetables the same size so that they will cook uniformly.  Also, keeping vegetables thin will maximize the amount of surface area in contact with the heat allowing them to cook quickly and to get that crispy outside.  Corn, either shucked or unshucked, cooks well on the grill.  If you choose to shuck the corn, just lightly brush on some olive oil and a little salt.

Here are a few marinades to get you started. Depending on the amount of vegetable you have, you may have some left over. You can either make half of the recipe or store the leftover in the refrigerator for next time.

Lemon Soy Ginger

Great on broccoli

  • ½ cup olive oil
  • ½ cup fresh lemon juice
  • ½ cup low-sodium soy sauce
  • 1 clove garlic, crushed
  • 1-inch piece of ginger, peeled and minced

Balsamic Dijon Vinaigrette

Great on carrots, peppers, zucchini, and yellow squash

  • ½ cup olive oil
  • ½ cup balsamic vinegar
  • 1 ½ tablespoon Dijon mustard
  • Salt and pepper to taste

Sherry Vinaigrette

Great on mushrooms and onions

  • ½ cup sherry vinegar
  • 3 teaspoons Dijon mustard
  • ¾ cup olive oil