Blog – Page 44 of 65 – Eat Smart, Move More, Prevent Diabetes

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

July 25, 2018July 23, 2018 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.

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!

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.

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!

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.

5 Best Make-Ahead Mason Jar Meals

July 23, 2018July 16, 2021 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

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.
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.
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.
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.
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.

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

July 18, 2018 by Cathy Thomas

Nuts are a staple in my family. trader joe nuts A 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!”

July 12, 2018 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

Top 4 Ways to Grill Vegetables

July 5, 2018July 16, 2021 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:

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

Top 4 Ways to Grill Vegetables:

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.
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.
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.
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

Healthy Bite Sized Summer Desserts

June 28, 2018July 16, 2021 by Madi Johnson

With 4^th of July celebrations right around the corner, there will inevitably be an array of delicious foods to accompany those parties. When it comes to desserts, a good strategy is the one bite rule to avoid blowing your calorie budget. Just take one or two bites of your favorite dessert and then stop. To help follow this rule, I wanted to try out a couple dessert recipes that are made bite sized. Not only are these two desserts bite sized, but they also are under 100 calories! With fresh fruits like peaches, strawberries, and blueberries, nothing says summertime and 4^th of July celebrations like these recipes do.

yogurt bites

Red, White and Blueberry Cheesecake Yogurt Bites

Recipe adapted from Skinnytaste

Servings: 12

Total time: 1 hour 35 minutes

Prep Time: 10 minutes

Cook Time: 25 minutes plus 1 hour chill time

Ingredients:

12 reduced fat vanilla wafers
8 ounces 1/3 less fat cream cheese, softened
¼ cup sugar
1 teaspoon vanilla extract
6 ounces fat-free vanilla Greek yogurt
2 large egg whites
1 tablespoon all-purpose flour
8 ounces strawberries, sliced
8 ounces blueberries
dash of cinnamon

Directions:

Heat oven to 350 degrees
Line muffin tin with liners. Place a vanilla wafer at the bottom of each liner
Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer
Gradually beat in fat free yogurt, egg whites, and flour. Do not overbeat.
Pour into cupcake liners, filling half way.
Bake 20-25 minutes or until center is almost set
Cool to room temperature and sprinkle with cinnamon
Chill at least 1 hour in the refrigerator
Before serving, top with fresh strawberries and blueberries

Nutrition Information:

Calories: 98

Total Fat: 4.5 g

Carbohydrates: 10.5 g

Sugar: 7.5 g

Protein: 3.5 g

Mini Peach Pies

Recipe adapted from Diabetes Forecast

Servings: 12

Total time: 25 minutes

Prep Time: 15 minutes

Ingredients:

12 Mini fillo baked pastry shells (found in freezer section of the grocery store)
1 tablespoon light, trans fat-free margarine
2 ½ cups peeled and finely chopped fresh peaches
2 tablespoons brown sugar
½ teaspoon ground cinnamon
¼ cup water
1 teaspoon cornstarch
¼ cup nonfat Greek vanilla yogurt

Directions:

Allow fillo pastry shells to thaw and set aside
In a skillet over medium heat, melt the margarine.
Add the peaches, brown sugar, and cinnamon, and cook 6 to 8 minutes, or until softened.
In a small bowl, whisk together the water and cornstarch
Stir the mixture into the peaches and heat for 1 to 2 minutes, or until thickened.
Spoon the peach mixture evenly into the fillo pastry shells and allow to cool
Before serving, add a dollop of Greek yogurt

Nutrition Information:

Calories: 80

Total Fat: 1 g

Total Carbohydrate: 16 g

Sugar: 10 g

When Vegetables Steal the Show: A Healthy Three Bean Salad Recipe

June 27, 2018July 16, 2021 by Sydney Wills

For me, vegetables used to be an afterthought to my meal where I would just throw in a few baby carrots to eat with lunch, or have a side salad with dinner. With all of the health benefits linked to a high- vegetable diet, vegetables should be taking the center stage at mealtime. A delicious way to incorporate fresh vegetables as a main dish is with a Mediterranean Three Bean Salad. Not only does this colorful bean salad include a variety of fresh vegetables, but it is also a great source of protein. Add in a fruit salad with strawberries, blueberries, and blackberries as a side and you have a light and nutritious summertime meal. An added bonus to this type of meal is that many of the ingredients are in season during the summer months which will enhance the flavor. Check out this blog post for more tips on buying in-season produce.

healthy bean salad

Mediterranean Three Bean Salad

Recipe adapted from Genius Kitchen

Recipe Information:

Serves 6-8
Ready in: 20 minutes

Ingredients:

Salad

1 15 oz. can dark red kidney beans, drained and rinsed
1 15 oz. can Great Northern beans, drained and rinsed
1 15 oz. can black beans, drained and rinsed
1 cup corn
1 large tomato, chopped
½ red onion, chopped
½ green pepper, chopped
½ cucumber, peeled, seeded & chopped
1 cup cilantro, chopped

Dressing

¼ cup extra virgin olive oil
2-3 tablespoons red wine vinegar, to taste
Juice of 1 lemon
2 garlic cloves, minced
½ teaspoon cumin
Salt and pepper, to taste

Directions:

Combine kidney beans, Great Northern beans, black beans, corn, tomato, onion, green pepper, cucumber, and parsley in a large bowl. Mix well.

In a separate small bowl, whisk together lemon juice, olive oil, red wine vinegar, garlic, cumin, salt and pepper to taste.

Pour dressing over salad and toss to coat.

Nutrition Information per Serving:

Serving size- 1 (243 g) (about 6 servings total)
Calories-335.8
Carbohydrates-48.5 g
Fiber- 14.3 g
Protein- 15.6 g
Fat- 10.5 g
Sodium- 190.2 mg

Quick Meal for Busy Weeknights: Build Your Own Burrito Bowl

June 25, 2018July 16, 2021 by Madi Johnson

Typically, I try to plan our meals ahead of time to help us get through the week on only one grocery trip and an array of healthy dinners. It has saved us money, time, and our sanity. But even with good intentions, life gets busy, weeknights get busy, and pretty soon we are tempted to run through the drive-thru or order take out for a last minute dinner. To avoid this, I started saving “recipes” for quick and healthy dinners I could use for such nights. I say “recipes” because really these are just things I throw together depending on what we have on hand. The bottom line – they are quick, healthy, and they save money by avoiding take-out. An easy example of a meal like this would be breakfast for dinner or making a quick veggie omelet, as I know we will always have eggs in the fridge, some sort of vegetable (or two or three) in the fridge or freezer, and whole wheat toast in the freezer. Throw the bread in the toaster, scramble the eggs, add the vegetables (leftover roasted vegetables, spinach, red peppers, you name it), and sprinkle some cheese. Bam. Dinner is served.

Another favorite go-to for busy weeknights are Build Your Own Burrito Bowls. A grain, beans, and vegetables are all you need, most of which I store in the pantry or freezer to easily have on hand. The list below might seem long, but really it’s because there are so many possibilities for each category. It just comes down to what you store in your pantry or fridge and what you can pull together quickly. Set out all of the components and let family members build their own bowl, it is a great way to get the kids involved.

Components of a Build Your Own Burrito Bowl

homemade burrito bowl

Base- Whole Grain. Let’s talk about the base of the burrito bowl first. The quickest whole grain to cook is quinoa (which is also high in protein), which is ready in 10-15 minutes. There are also variations of quick-cooking whole grains available, such as quick-cooking farro and quick-cooking barley. Besides quinoa, we often use brown rice for our burrito bowls. Brown rice can take some time to cook so I either make a large batch on Sunday or Monday to use throughout the week or I use Trader Joe’s frozen brown rice bags, which we always store in our freezer for quick meals. Pop the frozen brown rice bag in the microwave for three minutes and it’s ready to eat (and they are actually delicious). Doesn’t get easier than that!

burrito bowl

Protein – Black Beans. Any type of bean can be used, but my favorite are black beans. A close second are kidney beans or Trader Joe’s refried beans (only ingredient is smashed pinto beans, no added fats). Again, I store an umpteen amount of beans in our pantry and always have a can on hand. They make any meal quick and easy! Just drain, rinse, and heat in a pot with water. Sometimes we like to throw a little chicken in our burrito bowls if we have some available to cook quickly or Trader Joe’s refrigerated grilled chicken strips.

diy burrito bowl

Add-ins – Vegetables. Vegetables are the star of the show in most of our meals, and this quick and casual dish is no exception. I throw in any combo of vegetables we might have on hand. For example, if I have a little extra time I love to roast sweet potato or squash to add to the burrito bowls (if you don’t believe me, it is absolutely delicious). You can peel and chop your own into very small cubes and roast with a little olive oil and cumin until tender. Of course, Trader Joe’s makes it even easier by selling a package of pre-peeled and pre-cut squash. If I have bell peppers and onions (fresh or frozen) I will saute those in a little olive oil and season with cumin and chili powder. I also love adding a little sweet corn to brighten up the bowl, so I throw in some frozen corn into the pot of beans right at the last minute so they warm up.

Toppings. The vegetables keep coming when it’s time to decide the toppings. Shredded lettuce (any lettuce will do, even spinach), fresh tomato (diced), and avocado slices are a few fan favorites. Finally, we top it all off with hot sauce and a dollop of 0% plain Greek yogurt, which is an excellent replacement for sour cream.

And viola! Each family member can build their own burrito bowl and choose their favorites. Try experimenting with different combinations, flavors, and seasonings. Make a little extra for lunch the next day (or for the week). Below are burrito bowl leftovers to easily assemble at lunch: Bowl of leftover brown rice, black beans, bell peppers, and roasted sweet potatoes to reheat and then top with crisp lettuce and a dollop of plain Greek yogurt.

Buying in Season: Summer Produce

June 20, 2018June 19, 2018 by Sydney Wills

With summer now in full swing, there is no shortage of fresh fruits and vegetables. summer produce Whether you buy your fruits and veggies at a farmers’ market, in the produce section of your favorite grocery store, or a local produce stand, it’s important to remember which items are in season. These items will taste sweeter and/or fresher, many times are cheaper, and you are supporting your local farmers. One of my favorite things to do on Saturday mornings during the summer is to visit my local farmers’ market. I never know what I will stumble upon at the farmers’ market and I love all of the fresh fruit and vegetable options. Plus, it gives me a chance to talk to the people who are growing the food that I eat!

Some of these will vary slightly based on your geographical region, but generally this produce is in season during the summer months:

Bell Peppers
Blueberries
Strawberries
Cherries
Watermelon
Green Beans
Corn
Squash/Zucchini
Peaches
Okra
Blackberries
Cucumbers
Tomatoes

Tip: After bringing your produce home, wash, dry, slice, then store your fruits and vegetables in clear containers so they are easily accessible for a quick snack. You are much more likely to choose a healthy snack if the prep work is already done.

If you are looking for a delicious way to use some of those fresh vegetables, check out this recipe for Summer Green Bean Salad.

Med Side Dish: Broccoli, Tomato, Mushroom Medley

June 18, 2018 by Zandra Alford

Easily one of the best vegetable medleys ever – broccoli, tomato, mushroom and garlic is quick, convenient, versatile and delicious! With easy to find ingredients, this mix makes a great pairing with fish, poultry, eggs, beans, and more. Add more tomatoes to make a delicious sauce to serve over your favorite whole grain.

broccoli tomato

Broccoli, Tomato, Mushroom Medley

Recipe Information:

Serves 4
Serving Size: ¼ medley (about 1½ cups)
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes

Ingredients:

1 tablespoon olive oil or canola oil

3-4 cloves garlic, diced
1 medium broccoli crown, chopped (about 2 cups chopped broccoli)
8-10 cremini or white button mushrooms, sliced (about 2 cups sliced mushrooms)
2-3 medium tomatoes, chopped (about 2 cups chopped tomatoes)
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon dried oregano (can substitute with 1 teaspoon fresh oregano if desired)

Directions:

Heat a large skillet over medium-high heat and add 1 tablespoon olive oil.
Add minced garlic and sauté for 2 minutes.
Add broccoli and half of seasonings (salt, pepper, oregano) and sauté for an additional 5 minutes.
Add mushrooms, tomatoes and the other half of seasonings (salt, pepper, oregano) and sauté for an additional 2 minutes.
Cover and cook for an additional 5-10 minutes or until the vegetables reach the desired level of doneness. Add additional salt, pepper and/or oregano to taste before serving.

Nutrition Information per Serving:

Serving size – ¼ medley (about 1½ cups)
Vegetable – 1½ cups
Fruit – 0 cups
Calories – 72 calories
Carbohydrates – 8 grams
Fiber – 3 grams
Protein – 3 grams
Fat – 4 grams
Sodium – 167 mg