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Fall Fun at the Pumpkin Patch

by Kristie Hicks

healthy pumpkin

Fall is here, and it’s time for cute family pictures, sweaters, apple cider, and pumpkin-flavored…everything!

The pumpkin patch is such an enjoyable fall attraction for kids and adults of all ages, and a great way to be active as a family. Pumpkin patches may have any number of activities so use that as an opportunity to enjoy the fall weather and get moving.

A really fun activity for younger kids is to make a silly face with the pumpkin to avoid the mess of carving. Here are my nieces and nephews creation, featuring Mr. and Mrs. Potato Head pieces!

pumpkin activity

 

Top Five Rules of Roasting

by Carolyn Dunn, PhD, RD, LDN

There have been many (many) blog posts about the simplicity and deliciousness of roasting vegetables. They are good hot, room temperature, or cold in salads. While tossing some vegetables in a little olive oil and throwing them in the oven is super easy, there are some basic rules that will take you from good to great as a master vegetable roaster. Here are my top 5.

roasted vegetables

Top Five Rules of Roasting:

  1. Use a good pan. If you have a sturdy rimmed baking sheet you are all set. If you have a flimsy baking sheet from your first apartment or one that does not have a 1-2 inch rim, it is time to make a small investment and get one. Choose one that is as large as possible to fit in your oven.
  2. Don’t overcrowd the pan. If your vegetables are overlapping, you will create steam and this is a whole different cooking method. You want to get some brown on the vegetables, this can’t happen if they are steaming. Even if you have to do two batches, don’t put too many vegetables in at once.
  3. Toss the vegetables in oil in a bowl or plastic bag prior to putting them on the baking sheet. This will allow for an even coating of oil on all of the nooks and crannies of the vegetables. I also find this helps me not use too much oil in my attempt to get the vegetables coated. It does take a few minutes but it is worth it.
  4. Use foil to line the baking pan – shiny side up. The shiny side will help with browning. The foil will also help with clean up.
  5. Flip the vegetables (if needed) only when they are good and brown. Impatience will result in a less than desirable vegetable. You want that caramelization to happen – this takes time. If the vegetables are not coming up from the pan/foil, they need more time.

 

 

How to Stay Healthy at the State Fair

by Amber Ayscue

No matter where you are reading this from geographically, the autumn season brings exciting annual traditions! One of my favorite traditions is to attend the North Carolina State Fair. Even if you do not attend your own state fair, similar events are held in local towns as well. healthy state fair

No matter the size and location of the fair, a few things are certain: friends, fun, rides, and fried foods.  Although many temptations arise at the fair, don’t let them stand in the way of your weight maintenance or weight loss goal. There is always more to a fair than the food – enjoy the other attractions as well! Below are some helpful tips on how to enjoy your next fair adventure.

  • Eat before you go. There are a lot of food vendors throughout the fair – and the aromas alone will entice anyone. However, if you’re full, you may be less tempted. Choose a healthy snack or meal before you leave that’s full of lean protein, fiber, and whole grains. An apple with peanut butter or a turkey sandwich on whole wheat bread with vegetables can help you feel full and ward off temptations.

 

  • Stay hydrated. Drinking water throughout the day helps your body feel full. You will also want to refuel your body while walking around all day at the fair. However, be mindful to not drink your calories – heavily sugared drinks like lemonade, sodas, and milkshakes will only make you thirstier and will quickly add up your calorie intake for the day. Instead, carry around a water bottle to refill often.

 

  • Sharing is caring. Often, the quantities of food are extra large at the fair. If there are some foods you want to try, share the plates with friends or family members. That way, everyone can enjoy the plate and you do not consume as much food.

 

  • Eat Mindfully. Remember to practice mindful eating, especially when attending the fair. Be thoughtful when choosing the food you will eat instead of being enticed by aromas or the environment. The fair only comes once a year, so choose your one favorite food item you cannot get any other time of the year. Then eat that food slowly and enjoy each and every bite.

 

  • Enjoy the attractions. There is more to see besides the rides and food at any fair. At the North Carolina State Fair, there are many attractions that can capture anyone’s attention: pig racing, cake decorations, biggest produce competition, textiles, livestock shows, metalsmithing, flower and garden show, and much more. You never know, you may find a new interest!

 

 

Quick Tips for Staying Active during the Fall Season

by Kristie Hicks

fall exercise

Fall is here, and it is such a beautiful time of year! The leaves start to fall, the pumpkins come out and the weather becomes much cooler. Can you think of a more perfect time to get outside and be active?

Several indoor and outdoor activities exist that are great for cooler weather, so don’t let your active lifestyle drop along with the temperature! Before you start being active, consider these tips to make the most of this fall season.

Be prepared

Have your jacket or sweatshirt for those cool morning or evening walks. And although hot weather is no longer a concern, hydration before activity certainly is, so drink up before, during and after being active.

Take Care of Your Body

Before walking, running, or any other type of activity, be sure to warm up your muscles to avoid an injury. After your activity, plan time to cool down – instead of sitting, do a low-intensity exercise (deep breathing, brisk walking, etc.) to return to a normal heart rate and prevent stiffness or soreness. Try these simple stretches for warm up and cool down.

Vary Your Activities

Outdoors

Find a hiking trail at a state park or local recreation enter.

Grab a bicycle and find an area full of beautiful Autumn leaves to enjoy the ride.

Indoors

Try strength exercises with dumbbells, resistance bands, or a stability ball in the comfort of your garage, living room or any other open space you have at home.

Join a workout class or indoor sports league at a local gym or community recreation center (Pilates, yoga, Zumba, cycling, basketball, soccer, or bowling).

Try some fitness videos at home – Videos on YouTube and DVDs online exist for literally any type of exercise you’d like to try and for any activity level.

Swim laps or join a water aerobics class at an indoor pool for a low-impact exercise.

An Easy Way to Start Being Active Every Day

by Kristie Hicks

active every day

Have you ever found consistent exercise a challenge? I had a difficult time being active while I was working and in graduate school at the same time. I could not imagine planning time to exercise. Despite the challenge, realized that I might be busy but I could still be active and now I have reached the anniversary of my daily exercise routine!

Last September, I decided to start off small – no extreme exercise plan or waking up at 4am for a 3-mile run. I tried new things that were easy enough to continue long-term and provided a nice increase in heart rate.

How I became more active:

  • I canceled the elevator and took 3 flights of stairs to my office every day. I would even take random trips downstairs and back up during the day if I needed an activity break.
  • I planned for at least 30 minutes of walking every day right after work (and on the weekends). I simply walked around my neighborhood and tracked progress with my fitness watch so that I could increase miles and decrease time each week.
  • After about a month, I started walking half of the distance and jogging the other half, until I could jog the entire time.
  • I found beginner workout videos on Youtube, started a playlist and did 1 or 2 of the 10-15 minute videos every afternoon.
  • I started watching simple yoga videos on Youtube and would usually spend an hour practicing at night if I was unable to do any other physical activity during the day.
  • By month 6, I felt disciplined enough with my daily exercise at home to start a gym membership and I was able to recruit a workout buddy who could enter as my guest for free.

After a year, I have much more energy and my endurance and flexibility have increased significantly! I eased myself back into regular physical activity, so I no longer have to bargain for time to get moving – I can’t wait until the end of the workday or the next morning to exercise.

There is always something that you can do to kick-start a regular exercise routine!

 

You might also enjoy:

How to Plan for Busy Fall Schedules

5 Tips to Stay on Track When Routines Changes

Try New Things

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5 Tips to Purchasing The Best Lunch Box Ever

by Cathy Thomas

Congratulations, if you are purchasing a lunch box you are committed to taking your lunch. Good for you for preparing on Sundays, evenings or early mornings, grab and go, portioned healthy choices. Keeping your commitment to take healthy lunches includes picking the right lunch box. The next time you decide to treat yourself to a new lunch box (or maybe this is your first), consider the following tips.

best lunch box

Choose a lunch box that has:

  1. A hard plastic liner can be removed and washed
  2. Height to allow you to carry taller items
  3. Durable nylon construction that is stain and water resistant
  4. A shoulder straps, this allows you to wear it over your shoulder your hands are full
  5. Lots of space for containers; when you take lots of fruits and vegetables you need lots of room; a large size will also allow for space for freezer packs to keep everything cold

Keep up the good work, taking a healthy lunch instead of hitting the fast food drive through or vending machines is a great step towards good health.

You might also enjoy:

Simple, Quick and Healthy Lunch – What to Eat When You’re Sick of Yogurt

My Go-To Healthy Lunch for the Office

Healthy Lunch Wrap (Vegetarian)

The Best Sparkling Water Flavors

by Madi Johnson

Sparkling water has been on the rise in recent years, with more brands and more flavors popping up all the time. Sparkling water is a great alternative to soda, as it is bubbly and refreshing without any added sugar or artificial sweeteners. However, make sure to double check the label of your sparking water as some brands might have added sugar or sodium. Overwhelmed by the amount of sparking water choices? Our team shares our favorite flavors.

Carolyn’s Favorite:

  • Flavor:La Croix Coconut Flavor
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it:La Croix coconut is quite simply the BEST flavored water there is! It has just a hint of real coconut flavor. It is subtle enough that I never get tired of it.
  • Where you can buy it: Anywhere La Croix is sold – Lowe’s, Target, Harris Teeter
  • How much per pack: Look for sales and you can find a 12 pack for $4.99.

Cathy’s Favorite:
  • Flavor:Harris Teeter Seltzer Lemon Lime
  • Calories: 0
  • Sugar: 0
  • Sodium: 5mg
  • Why you like it:Delicious. Good value for the money.
  • Where you can buy it: Harris Teeter
  • How much per pack: $2.79 for 12 pack of 12oz cans

 

Kelly’s Favorite:

  • Flavor:Dasani Sparkling – White Peach and Tropical Pineapple are my favorites
  • Calories: 0
  • Sugar: 0
  • Sodium: 35mg
  • Why you like it: I like these flavors because they are mildly flavored and cast me away to a tropical island (okay, maybe just in my imagination) where I feel like I am sipping a fruity drink on the beach. I do not drink regular soda because I don’t need or want all of the sugar and I don’t drink diet soda anymore because the artificial sweeteners are so overpowering; however, I do crave the bubbles.  Sparkling water gives me the fizz without everything else.
  • Where you can buy it: Grocery stores such asHarris Teeter
  • How much per pack: On sale it is $3.00/8-pack ($4,59/8-pack not on sale)

 

Sarah’s Favorites:

  • Flavor:Polar Cranberry Lime
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it:I started drinking more sparkling water/seltzer to help me stop drinking soda. Cranberry lime is tangy and refreshing! I also like the Harris Teeter brand cranberry lime but it is more carbonated than Polar but still refreshing.
  • Where you can buy it: Found in most grocery stores.
  • How much per pack: Comes in a pack of 12 (can be expensive so I wait for it to go on sale for $4.00 or less)

Madi’s Favorite:

  • Flavor:La Croix Tangerine
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it: Great orange flavor, not too strong and not too weak (I think it has more flavor than some of the other La Croix flavors). Very refreshing and crisp.
  • Where you can buy it: Target, Harris Teeter, Publix, anywhere La Croix is sold as it is one of their main flavors.
  • How much per pack: Sometimes you can find Tangerine in a variety pack at Costco (32 cans for $8) or at Target on sale for $3/8-pack.

Surabhi’s Favorite:

  • Flavor:None – my favorite really is just plain water without any fizz 🙂
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Why you like it: So refreshing and actually tastes great.
  • Where you can buy it: No need to buy but it is easily available if you are looking for bottled water.
  • How much per pack: N/A – tap water is free!

 

 

How to Plan for Busy Fall Schedules

by Kristie Hicks

busy schedules, back to schoolStudents and teachers are now back at school! For the rest of us, it is almost time to say goodbye to summer.

When seasons and schedules change throughout the year, it is important to have a plan to continue incorporating healthy practices into daily routines. I am currently adjusting to a busier schedule with work projects, volunteer obligations and last-minute mini summer vacations. The biggest adjustment has been factoring the increased traffic into my travel time! Sitting in traffic can be really frustrating, especially now that school buses are back in action.

Here are a few things I have done to keep up my regular healthy eating and physical activity practices with my new busy schedule.

  • With the increase in traffic, I had little time to fix my breakfast in the morning. I started keeping grab-and-go foods in the kitchen such as plain bran cereal, plain Greek yogurt (I simply tossed fresh fruit on top), bananas, and all types of yummy fresh fruits. These grab-and-go foods made it much easier to eat a healthy breakfast on the run.
  • When I get really busy, I often forget to stay hydrated. I used my morning commute as a challenge to finish at least one of my 32-ounce water bottles by the time I reach my destination.
  • I mentioned that sitting in traffic is very frustrating for me, right? My gym is about 5 minutes from the office so I started going there directly at the end of the day (before I can think of an excuse not to go!). This checks off a couple of boxes for me, including exercising for the day and avoiding evening traffic when heading home.

How will you plan to stay on track as you navigate your busy schedule?

 

 

 

 

 

You might also enjoy:

New School Year, New Healthy Routines: Top 4 Ways to Start the Year Off Right

How to Eat Plain Greek Yogurt: Low Sugar Recipes You Can Make Yourself

5 Tips to Stay on Track When Routines Change

 

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New School Year, New Healthy Routines: Top 4 Ways to Start the Year off Right

by Kelly Nordby, RD, LDN

As we are embarking on a fresh new school year with a new 9th and 6th grader, I figure what better time than now to get back on track with our healthy habits that have fallen by the wayside over the summer.  Perhaps it is even time to adopt some new routines! healthy lunch

With both of my kids on new schedules and each starting school almost an hour earlier this year, we simply do not have time to pack lunches in the morning.  This means that we must do away with the scrambling around minutes before the bus arrives to throw items into the lunchboxes.  Additionally, we have hit new milestones this year by starting high school and middle school.  With these new milestones comes new responsibilities.  Can I get a “HOORAY!”?

Here are some new back-to-school routines that are working well in our house and likely will in yours as well:

  1. Take the kids to the grocery store to pick out their choices for healthy breakfast and lunch items. When they get to choose, they are a lot more excited to make it for themselves, eat it, and pack it in their lunch.

 

  1. Set aside some time to gather input from family members to plan the week’s dinners. While the kids are at the store choosing healthy breakfast and lunch items, you can pick out the dinner items and the shopping trip becomes so much quicker.

 

  1. Establish the expectation that the kids will pack their own lunches the night before. We started this routine in my house and so far the process has gone swimmingly.  When the lunch assembly line is completed in a stress-free timeline, it is amazing how much more enjoyable it can be, and fast too!  Just think of the stress-free morning you will have tomorrow.

 

  1. While the kids are packing their lunches, use this time to also pack your own healthy lunch for the next day. Your next morning will be off to a great start with another to-do item checked off the list before you even roll out of bed.

 

Check out these quick, easy and healthy lunch ideas from previous blogs:

Simple Healthy Lunch For When You’re Sick of Yogurt

My Go-To Healthy Lunch for the Office

Healthy Lunch: Vegetarian Wrap

Healthy Workplace Salad Bowl Day

When Vegetables Steal the Show

La Croix, a Front Porch, and a Bear

by Sarah Myer

Our team was having a conversation about our favorite sparkling water brands (more of that in a blog soon!) and it reminded me of the last time I had La Croix on a front porch.

We stayed in a cabin near Boone, NC in the Blue Ridge Mountains last fall. Our first night we built a fire and had a relaxing evening on the porch. We left our cooler on the porch with drinks in it. The next morning we woke up to an open cooler and cans strewn on the deck and up the hill. A bear – yes, a bear- had stopped by and helped himself to our drinks. Out of all the drinks in the cooler, which did he choose? The bear drank all of our La Croix sparkling water but didn’t TOUCH any of the beer.  And when it came to his flavor preference for the La Croix? The bear preferred the Pineapple Strawberry flavor over the Cherry Lime (as you can see in the image below).

 

la croix, sparkling water

So we are curious…do you agree with the bear that the pineapple strawberry flavor is better than cherry lime? What types of drinks do you like when you are relaxing on your porch?

 

 

You might also enjoy:

Refreshing and Delicious Low Calorie Cherry Limeade

Calories Don’t Recognize Vacations

5 Tips to Stay on Track When Routines Change

 

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