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“I’ve lost 60 pounds and 13 inches from my waist. Not only that, I’m no longer ‘pre-diabetic’.”

by Madi Johnson

Below is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Linda:

“Before the program, I could barely walk 50 yards without getting sweaty and winded. After the program, I’ve lost 60 pounds and 13 inches from my waist. Not only that, but I was able to reduce my A1C number and I’m no longer “pre-diabetic”.online diabetes prevention

What I like most about the program is that its pure education. The program isn’t trying to sell anything. I had complete access to a professional Registered Dietitian Nutritionist for the entire year and asked her about weight loss apps, other weight loss programs, popular weight loss beliefs and fads, how to weight train, etc. Because there is no one-size-fits-all approach, this program presents multiple, scientifically-backed strategies for managing your health—some easier to implement than others. Throughout the year I picked and chose which ones to use and shuffled them around periodically. I learned the psychology behind success and understand why I couldn’t maintain it with other programs. My strategies take into consideration my love for pizza and ice cream—no need to deny any food you love.

The program helped re-shape my attitude about “diet” and “exercise.” Nobody wants to “diet” for the rest of their life, but one thing you can do is eat mindfully. I learned how the body works and where “unintended” calories can come from. The biggest “aha” for me was that you can actually quantify how many calories you have to eat to gain, or lose, a pound. And, instead of “exercising” I began moving.  Growing up, I hated gym class, not because I was overweight, I wasn’t, but because I wasn’t good at sports. Always the last to be picked for team yadda, yadda. This bad attitude kept me from exercising as an adult. When I started the program, I adopted a strategy to just move for a certain number of minutes each day. I began by counting housecleaning and lawn mowing as physical activity. I eventually came to accept that I deserve time to exercise and re-prioritized other things in my life. I don’t go to the gym – hate it. What I do do is go for relaxing 8-mile bike rides through the forest on my recumbent trike and weight train at home. This program’s holistic approach gives me hope that this time, I’ve made lasting, meaningful changes for my life.”

-Linda, Recent Eat Smart, Move More, Prevent Diabetes Participant

 

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One Year of a Gym Membership

by Sarah Myer

I hope you have found something that excites you, motivates you, and keeps you active. I know the gym isn’t for everyone. It hasn’t always been my first choice to stay active. A year ago, I decided I wanted to try to run a longer race and maybe even lose some more weight. I joined a gym and started strength training. In the past year, I haven’t lost any weight according to the scale but I have lost inches and ½ of a shoe size?! It has been a year of learning about what my mind and body can do, how to be persistent and resilient, learning when to rest and when to push through, and being supportive of anyone who does anything active.

“We generate fears when we sit. We overcome them by action.”    Dr. Henry Link

Lessons Learned

  • Being stronger builds focus and confidence throughout your day. When I started I quickly realized I couldn’t do a sit-up and could barely do a pushup. I can now do V sit-ups and decline pushups. I have kept up the strength training because I am stronger and faster and the consistent workouts keep me more balanced and focused. I have shifted the focus away from trying to lose weight and focus now on giving 100% to each workout and then doing my best to give 100% to everything else going on in my day.
  • Resilience is learned. Sometimes my body wants to quit (particularly with anything that uses my triceps). Sometimes my mind says stop. Sometimes my lungs scream stop. Every minute of a workout is a series of decisions. Every workout I have to decide if I am going to quit or keep going. Some days I have to remind myself I am capable of so much more than I used to be. Sometimes I have to remind myself to take a deep breath and try again.
  • You can use gym equipment without knowing how to pronounce it correctly. Gym equipment is less intimidating and menacing than I thought. There are a lot of great resources and websites out there to help you figure out how to use things like a Bosu ball, TRX ropes, medicine balls, boxes, and pretty much anything you see at a gym. I will be highlighting some of my favorites this year in future blogs (and maybe even a vlog or two).
  • I found out like lifting weights. In the last six months, I have worked more on weight lifting techniques than other types of fitness. I can do a clean, deadlift, squat and all sorts of other movements like skull crushers and one-handed rows. I still can’t believe I own a pair of weightlifting gloves. I never thought I would be that person at the gym. People who lift weights seem intimidating and terrifying. But I have learned that most people who lift weights are not the person you think they are. Most of them are there to workout, have a routine, and want to be left alone.
  • Sometimes it is best not to fight your body. There is usually more than 1 way to perform most movements. I used to do a lot of burpees but my hips don’t have great flexibility. So I have had to modify them. I still work hard but I feel like I am working out, not trying to contort myself into positions that don’t work for me.
  • I still sweat a lot. I thought that if I got stronger and faster I would sweat less. Ha Ha. Some days I am dripping sweat from every part of my body. Going to the gym has been about pushing myself as hard as I can and walking out feeling exhausted but proud. So if you have something that makes you do that- keep it up and then make sure you hydrate afterward!
  • Other people can push me harder than I push myself. I have worked with a trainer part of the year. It is amazing what I have attempted to do because someone else thinks I can – even though I am pretty convinced I will die trying.  In the beginning, my goal was literally to be able to finish a workout without collapsing on the floor/turf/yoga mat. This past month I have been doing box jumps. It was a pretty incredible feeling the first time my feet land squarely on the box.
  • My weakest parts have to work the hardest. This has been a fascinating lesson. I sprained my left ankle about 10 years ago and this year has taught me how weak it is and how much harder it has to work every time I do something active. Every time I add weight, change the number of reps, change the form on an activity, or try something new, my ankle is so sore. It is getting stronger. I still can’t do certain yoga poses balancing on my left foot. But I am more grounded on the other poses.

I plan on continuing to go to the gym. I can’t do a pull up on my own and that is probably next on the list. I am going to a sprint spin class with a friend this week. I have a 10 mile race coming up next month. This Fall, my husband and I will be doing some hiking out west. I don’t know what is next after that but I am going to make sure that my body and mind are ready for the adventures. And for now, that means I will keep going to the gym.

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12 Steps to Mindful Eating

by Carolyn Dunn, PhD, RD, LDN

Eating with purpose, paying attention to eating, recognizing hunger and satiety; all of these help define mindful eating. Our recent article published in Current Obesity Reports established that mindful eating is a powerful tool to help us eat healthy and manage weight. But how do we go from a fast-paced, eat what is in front of you, lifestyle to one that incorporates mindful eating into each eating event? Our team is here to help with 12 steps to mindful eating. Incorporating these steps to mindful eating into your life can have transformative results. Give it a try – you’ll be glad you did.

mindful eating

12 Steps to Mindful Eating1

  1. Make eating an exclusive event. When you eat – only eat. Give eating the attention it needs to fully enjoy your food and be mindful of every bite. Eating without distraction can help you better recognize when you are full.
  2. Check your stress level. Eating is a common response to stress. During times of stress, you may find yourself turning to food even when you are not hungry. Try to get your mind off of food and deal with stress in other ways, perhaps a few deeps breaths or a short walk.
  3. Appreciate food. Acknowledge the gift of food and the effort needed to grow and prepare it. Enjoy your food with gratitude.
  4. Eat slowly. Eating slowly may help you better recognize your hunger and satiety cues. Try to put your fork down between bites, chew your food well, and make each meal last at least 20 minutes.
  5. Be mindful about the taste, texture, and smell of food. Savor your food. Notice the flavor, shape, and texture of each bite.
  6. Be mindful of portions to enjoy quality, not quantity. When more food is served, we are tempted to eat more. Be mindful of the portion sizes being served on your plate.
  7. Be mindful of how hungry you are. External cues such as seeing or smelling food may be signaling you to eat, but are you really hungry?
  8. Eat before you get too hungry. When you get too hungry, you may be tempted to make impulsive choices instead of mindful selections.
  9. Be mindful of your protein. Choose plant-based proteins often such as beans and legumes.
  10. Be mindful of your calorie budget. Everyone has a number of calories that can be eaten each day to maintain a healthy weight. One way to be mindful of the calories you are consuming is to track what you eat and drink. Tracking for even a few days can increase your mindfulness of what and how much you are consuming.
  11. Determine if the food is calorie-worthy. When it comes to special holiday foods or “sometimes” foods, ask yourself, is this calorie-worthy? If you are going to splurge on a high-calorie food, make sure it is something you really enjoy – then have just a few bites.
  12. Take one bite. Follow the one-bite rule when it comes to special foods or desserts. You will not feel deprived from missing out on a favorite food and will not feel guilty for eating too much. The maximum pleasure of eating a food usually comes in the first bite.

1Dunn C, Thomas C, Aggarwal S, Nordby K, Johnson M, Myer S, Haubenreiser M. 12 Mindful Eating Strategies. 2018.

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How to Freeze Sliced Bread- One Simple Trick That Will Change Your Life

by Madi Johnson

Can you freeze bread? Yes. My husband and I rarely go through a whole loaf of bread in a week so the freezer is my go-to. We are no longer wasting the end of a loaf, chomping on stale bread, or trying to finish it before it goes bad. Frozen bread works best for us because we are typically toasting the bread before we eat it anyway. Toasted sandwiches, toast with eggs, peanut butter toast, you get the picture. So now, we just pop it out of the freezer and into the toaster to enjoy. Same delicious toast pops out.

best wheat bread

Let me back up a second. As we learned in the recent Not All Carbs Are Created Equal Webinar, 100% whole wheat bread can be a good choice to include in an overall healthy diet. The key here is the word “WHOLE”. Check the ingredient list on your bread to make sure the first word listed is “whole”. It should not be “refined”, “enriched”, or just “wheat”, which means the product is not a whole grain. The bread aisle can be very tricky! Be diligent and ignore the labels or claims on the front of the package – just turn it around and look for the word “whole”. To learn more about deciphering whole grains, WholeGrainCouncil.org is a great resource. My favorite whole wheat bread is the infamous Trader Joe’s Sprouted Wheat Bread as well as Dave’s Killer Bread, 21 Whole Grains and Seeds.  I purchase Dave’s Killer Bread at Costco and stick it right in the freezer. Disclaimer: I used to hate whole wheat bread! I would dread eating it and avoid it at all costs. But I slowly started getting used to the complex flavors these delicious wheat breads provide. I began to appreciate the chewy texture with the crunch of seeds, now something I crave. Today, I much prefer a seedy wheat bread to flat bland white bread. Taste buds do change, you just have to train them sometimes. : )

healthy bread

And now to the life-changing tip for freezing sliced bread! If you put the whole loaf in the freezer, it becomes extremely difficult to break off a slice, as it all freezes together. To avoid this, quickly flip through each slice of bread to make sure they are separated before putting it in the freezer. It’s so simple I’m sure you all know this already. For me, it has been a lifesaver. It takes 30 seconds to separate all of the pieces, tie the bag back up, and stick it in the freezer. Above is a picture of the separated slices next to a loaf that has already been flipped through and ready for the freezer. Below is a picture from our Instagram of our favorite bread in action:

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Recording Now Available: Not All Carbs Are Created Equal Webinar

by Madi Johnson

Recording Now Available:

healthy carbs

Not All Carbs Are Created Equal

Presented by Dr. Carolyn Dunn, Professor and Nutrition Specialist at NC State University

The category of “carbs” tends to be demonized and misunderstood. However, not all carbs are created equal. Click the link below to watch the webinar recording to learn more.

Watch Recording

Please note, the beginning of the recording contains audio feedback, please skip the first 15 seconds to avoid this.

To view additional webinar recordings, including Fad Diets: Fact or Fiction, Med Instead of Meds, and Eat Healthy on a Busy Schedule, please click here: Nutrition Decisions Archive.

nutrition decisions

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“I lost 17 pounds in the course of this program” – Raj

by Madi Johnson

Below is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Raj:online diabetes prevention

“I recently participated and completed the Eat Smart, Move More and Prevent Diabetes program.  The program was very well organized and time was provided for participant feedback in every class.  The program had a wealth of information which I am sure I would have missed if not for my instructor, Kamaria.  Kamaria was simply awesome; she was always positive even when our weight was stubbornly stuck in its previous reading.  She coaxed us into action with plenty of ideas for exercise (through youtube links) and healthy eating (encouraging us to include more fruits and vegetables instead of meat and refined grains).

I thoroughly enjoyed the program.  The time was fully utilized and not an iota of it was wasted.  As proof, I attended all of the 24 sessions.  The two live sessions I missed were due to international travel and flu but I was keen to make it up by reviewing the recorded class.

I lost 17 pounds in the course of this program. All in all, I will give 5 out of 5 for Eat Smart, Move More, Prevent Diabetes and for Kamaria!”

-Raj, Recent Eat Smart, Move More, Prevent Diabetes Participant

 

Sober and Safe: Celebrate an Alcohol-Free St. Patrick’s Day

by Madi Johnson

Below is a guest post from Sarah Lockwood, founder of The Prevention Coalition. To learn more, please visit ThePreventionCoalition.org.

 

Sober and Safe: Celebrate an Alcohol-Free St. Patrick’s Day

Photo and recipe from fivehearthome.com.

Celebrating St. Patrick’s Day without alcohol may seem a bit like spending the Fourth of July without the fireworks or Super Bowl Sunday without the guacamole. Spending a booze-free St. Patty’s Day is definitely an off-the-beaten-path approach to a holiday that’s synonymous with green beer, Guinness, and Irish whiskey. But sometimes it can be fun to break the mold and do something different. There’s a lot to be said for doing it sober this March 17. There’s no hangover to worry about and no need for a designated driver (unless you want to fill that role for others). It’s also a thoughtful gesture for friends who don’t or can’t drink, and it’s a very good way to make a positive impression on your kids.

There’s good precedent for observing the day in respectful sobriety: in many parts of Ireland, St. Patrick’s Day is a day of religious observation and an opportunity to celebrate with Gaelic activities, such as dancing, Gaelic singing, and watching hurling matches. In fact, it wasn’t until a few years ago that the Irish themselves picked up on all the hubbub that typifies the day throughout the United States and in other parts of the Irish diaspora.

Heritage, not hullabaloo

Believe it or not, there are a number of fun ways to celebrate St. Patrick’s Day. Sober St. Patrick’s Day is a non-profit organization that promotes the day as means of celebrating Irish history and heritage rather than an excuse to drink ‘til you drop. Sober St. Patrick’s Day is dedicated to promoting “a healthy and safe experience for family, friends & people in recovery and others.” They organize parades and events that emphasize Irish civilization in all its fascinating aspects. Based in New York, the group supports fun and informative events in Philadelphia and Richmond, Virginia, as well as Dublin and Belfast in the old country.

Love a parade?

Many cities throughout the U.S. have St. Patrick’s Day parades. Check the newspaper, contact your Chamber of Commerce, or go online for the time and location of the parade in your community. It’s a good time, and there’s usually something for everyone to do, kids included. If you’re Irish (and even if you aren’t), why not get into the spirit of things by wearing your green (the louder the better), or you could kick it up a notch with a green wig and face paint for the kids.

An Irish feast

Why not try some traditional Irish cuisine? Try a healthier version of corned beef and cabbage, such as one that uses corned turkey breast and roasted cabbage. Or try a corned beef and cabbage soup. Instead of the traditionally heavy side dish colcannon, try a lightened up version that uses cauliflower instead of potatoes.  Add some whole wheat Irish soda bread and you’ve got a meal fit for the heartiest Irish appetite. You can also replace the green beer with healthier alternatives, like unsweetened iced tea with lemon or lime, or a lime mint infusion, made of sparkling water (can be lime flavored) lime slices, and fresh mint leaves. Click here for more healthy St. Patty’s Day recipes.

St. Patty’s Day with your pooch

Don’t forget your furry best friend on St. Patrick’s Day. Take him along for the parade festivities (if he’s skittish, you might consider another option), or as Rover.com suggests, head to your local dog park for a good old-fashioned romp in the green grass. If your dog isn’t accustomed to being off the leash, you should probably leave it on (some dog parks have a special closed-in area where dogs can roam leash-free).

Family time

This St. Patrick’s Day, save the alcohol for another event and try wearin’ the green without pulling a few pints. Make it a family day, something everyone will enjoy and remember fondly. You might even decide to go alcohol-free every year.

Results From the 2017 Holiday Challenge

by Madi Johnson

The results are in!

The 2017 Holiday Challenge was the largest and most successful Holiday Challenge since it began in 2006. There were more than 28,600 people who joined the 2017 Holiday Challenge, which is an 83% increase in participation from 2016. All 50 states, all 100 NC counties, and 14 additional countries participated. Click the map below to see a full list of all state participation (scroll to the end of the report):

holiday challene

There were over 700 employers involved in the Holiday Challenge this year and the employer with the most participation had 1,165 employees represented. Sheila Bannister, the Health and Wellness Director at ONI Risk Partners, shares her experience below:

holiday challenge

“In all, we had 240 participants register for the Holiday Challenge, and heard great feedback. I learned about the challenge just a few weeks before it launched, so I was very pleased at how easy it was to implement. I will start promoting this earlier next year so more of my clients can take advantage of this amazing resource! Thank you Eat Smart, Move More, Weigh Less!”

This was the second year the Holiday Challenge included a free virtual race for participants. In partnership with Racery, participants were able to virtually walk or run along a 26.2-mile loop through Paris. Participants could walk independently or create teams and were encouraged to see how many loops (or marathons) they could get. Here’s how one team raced together.

More than 96,952 miles were walked during the race. Participation increased from 832 racers in 2016 to 3,194 racers in 2017.

holiday challenge racery map

This was the first year the Holiday Challenge featured a private Facebook group. Participants shared their successes and struggles, motivated one another, and developed a strong support system. There were over 1,000 members in the group. The private group remains open all year long for continued support and accountability.

To see the full 2017 Holiday Challenge report, click below: 

2017 Holiday Challenge Report

For a one-page infographic about the 2017 Holiday Challenge, click below:

holiday challenge chart

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Pros and Cons of the Peloton Bike

by Kelly Nordby, RD, LDN

My husband really loves to bike as his primary form of exercise.  Biking is not typically my favorite.  I definitely prefer group exercise classes, but have never done a spin class, as I prefer aerobics-based classes.  So when we purchased the Peloton bike last year, an indoor exercise bike with online streaming classes, I thought to myself, I am likely never going to ride this!  This was the case until we had several snow days in January, leaving me house-bound with cabin fever. peloton review I finally gave the Peloton bike a try and actually really loved it!  Even the beginner rides were a great workout!  The instructors were motivating and really pushed me to challenge myself.  The classes are either live or recorded and are modeled as group-exercise classes, even though everyone else is participating on their own bikes in their own homes.  You can see how much effort everyone else is putting forth, compare it to your own, and respond accordingly.  There are also some in-person people riding along with the instructor in the studio where the classes are filmed in NYC.  Being a beginning rider, I appreciate that these in-person people represent a diverse mix of experience levels.

The Peloton bike definitely checks a lot of my boxes for an effective and enjoyable workout!  I have continued to ride even after the snow melted.

In summary, here are my pros and cons of the Peloton bike:

Pros

  • I can use it in the comfort of my own home.
  • The recorded rides allow me to ride on my own schedule.
  • The instructor challenges and motivates me even during the recorded rides.
  • The instructor sets the pace for the ride, taking the guesswork out of it for me.
  • I can see how my level of effort compares to other riders.
  • I can see other in-person riders, which represent a diverse mix of experience levels.
  • The music playlists are provided on the class schedule so that I can select my preferred style.

Cons

  • Some of the instructors use profanity. Warnings are provided, so that you can avoid these instructors.
  • The pedal started clicking a while ago, for which we need to call tech support.

Have you tried a Peloton bike or other new high tech exercise equipment? What was your experience? What should we try next? Leave your thoughts in the comments.

Healthy Foods, Happy Heart

by Megan Haubenreiser

The relationship between our diets and our health goes beyond body weight. The food we ingest serves as fuel for our body to perform it’s best, which makes choosing foods that contain the vitamins and nutrients we need even more important for our body’s optimal health.

With February being heart health awareness month, I wanted to draw attention to foods that support a healthy heart according to the Cleveland Clinic:1

  • Fish (salmon, tuna, trout, etc.)
  • Nuts (almonds, walnuts, cashews, etc.)
  • Berries (blueberries, strawberries, raspberries, etc.)
  • Beans (black beans, kidney beans, etc.)
  • Vegetables (broccoli, asparagus, spinach, etc.)

Many of the foods that promote heart health are emphasized heavily in the Mediterranean eating pattern. Evidence shows that following the Mediterranean eating pattern reduces your risk of chronic diseases, including heart disease (especially important during heart month!), cancer, and diabetes, while also improving your blood pressure, eye health, and brain health, as it has been shown to protect against cognitive decline. 2-8

The Eat Smart, Move More, Weigh Less team at NC State University teamed up with the NC Division of Public Health to create recipes that follow the Mediterranean eating pattern, which can be found on the website MedInsteadofMeds.com. The recipes are simple and delicious. For example, this brown rice salad would make a perfect side dish addition to your week-night dinner menu.

  1. 15 Heart-Healthy Foods to Work into Your Diet. Cleveland Clinic. Published 27 Jan 2015. Retrieved from: https://health.clevelandclinic.org/2015/01/15-heart-healthy-foods-to-work-into-your-diet/
  2. Martinez-Gonzalez, M.A. (2016) Benefits of the Mediterranean diet beyond the Mediterranean Sea and beyond food patterns. BMC Medicine. DOI: 10.1186/s12916-016-0714-3
  3. Schwingshaackl L, Hoffmann G, Curr Nutr Rep. 2016;5:9-17.
  4. Balls-Pedret, et. al. JAMA Internal Medicine. 2015;175(7):1094-1103.
  5. Cachulo, et. al. Ophthalmologica. 2015;233:119-127.
  6. Salas-Salvado J, et. al. Diabetes Care. 2011;34(1):14-19.
  7. Nunez-Cordoba, et. al. American Journal of Epidemiology. 2009;169(3):339-346.
  8. Buil-Cosiales, et. al. British Journal of Nutrition. 2016;116:534-546.