Blog – Page 46 of 65 – Eat Smart, Move More, Prevent Diabetes

7 Simple Steps to Follow the Mediterranean Diet

May 8, 2018July 16, 2021 by Carolyn Dunn, PhD, RD, LDN

Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. Following a traditional Mediterranean style eating pattern has been shown to decrease some forms of cancer, protect against cognitive decline, improve eye health, decrease the risk of type 2 diabetes, help manage blood pressure, reduce cardiovascular disease, and is more effective than a low-fat diet for weight loss. Eating the Mediterranean way is not only healthy, it is delicious and satisfying. Foods that you once thought of as too high in fat or unhealthy, including nuts, olive oil, olives, and whole grains, become an everyday part of your diet. The following simple steps will help you eat the Med Way every day.

7 Simple Steps to Eating the Med Way

Mediterranean diet

1. Change Your Protein

Replace some of the meat in your dish with plant proteins such as beans, nuts, and seeds often.

Eat fish and seafood at least two to three times per week. Include fatty fish, such as mackerel or salmon at least once a week. Eat fried fish only occasionally.

Choose white-meat poultry such as turkey or chicken breast.

Limit red meat and/or choose lean red meat.

Greatly limit or eliminate processed meats.

2. Swap Your Fats

Choose olive oil.

Replace solid fats such as butter and margarine with olive oil or canola oil.

Use olive oil for cooking, in dressings, and marinades.

Aim to consume at least four tablespoons of olive oil a day, while keeping within your calorie budget.

3. Eat More Vegetables

Get at least three servings (three cups) of vegetables per day.

Choose a variety of colors.

Eat more dark green leafy vegetables such as collards, kale, spinach, chard, and turnip greens.

4. Eat More Fruit

Get at least two servings (two cups) of fruits per day.

Choose a variety of colors.

Include berries often.

5. Snack on Nuts and Seeds

Choose at least three ounces (three small handfuls) of nuts and seeds per week, while keeping within your calorie budget.

Avoid candied, honey-roasted, and heavily salted nuts and seeds.

6. Make Your Grains Whole

Eat grains as grains

Choose whole grains such as oatmeal, quinoa, brown rice, and popcorn.

Look for “whole” in the first ingredient on the ingredient list (e.g., “whole wheat”) when choosing bread, pasta, and other grain-based foods.

7. Rethink Your Sweets

Limit your sugar intake

Choose no more than three servings per week of high-sugar foods and drinks such as sugar-sweetened snacks, candies, desserts, or beverages.

For more information about eating the Med Way, visit MedInsteadofMeds.com and follow us on social media using #MedMonth.

Cooking with Olive Oil – Safe or Dangerous?

May 7, 2018May 7, 2018 by Carolyn Dunn, PhD, RD, LDN

I have gotten a lot of questions recently about cooking with olive oil. olive oil safe Seems there are some claims out there on the web indicating cooking with olive oil is dangerous. The thought is that at high temperatures, olive oil oxidizes. Let’s take a closer look.

Every oil has a smoking point. This is the point at which the oil begins to burn, smoke, and change chemical makeup and flavor. The smoke point for olive oil is anywhere from 370-390 degrees Fahrenheit depending on the source. This is a high temperature. If you are sautéing, you would more than likely have no issues unless you left your pan of olive oil to heat for too long. What about roasting, we recommend roasting at 375 degrees so you would be ok there as well.

If that is not enough evidence for you, how about this. Eric Decker, an oil expert and chair of the Department of Food Science at the University of Amherst says “for the amount of time you’re going to cook, and the temperatures you’re going to get to, your oil is not going to undergo oxidation, what’s more, olive oil naturally contains vitamin E, which is an antioxidant. Extra virgin olive oil has another plus, it isn’t refined, so it has naturally occurring antioxidants.”

So, those that say use other oils for cooking such as coconut – think again. For heart health, choose olive oil for salads and cooking.

Try these recipes that feature olive oil: Olive Oil Toast and Cucumber Olive Oil and Sea Salt Yogurt.

Quick Chickpea Curry

May 1, 2018July 16, 2021 by Surabhi Aggarwal, RD, LDN

This May, we are celebrating #MedMonth by eating the Mediterranean way and sharing our favorite recipes. One easy way to start eating the Med way is to swap your meat for plant-based proteins. Beans such as chickpeas, black-eyed peas, red kidney beans, and black beans are not only a great source of plant-based proteins but also rich in fiber and other key nutrients. One cup of cooked chickpeas has 15 grams of protein. In addition to being nutritious, they are also delicious and can be cooked fairly easily depending on whether you use canned or dry beans.

Below is an easy recipe to make chickpea curry – it calls for some spices to add flavor but any of these can be omitted or adjusted in quantity to suit your individual taste.

Quick Chickpea Curry

Serves 4

Ingredients:

2 cans chickpeas (approx. 15.5 oz. each), drained and washed
½ cup crushed tomatoes
2 tbsp olive oil
1 bay leaf
1 tsp cumin seeds
1 tsp turmeric
1 tsp curry powder
½ tsp cayenne pepper or red chili powder (optional)
½ tsp garam masala (optional)
1 tbsp grated ginger
1-2 tbsp lemon juice
Chopped cilantro to garnish (optional)
Salt to taste

Directions:

Heat olive oil in a large skillet. Once hot, lower the flame and add bay leaf, cumin seeds, turmeric, curry powder, cayenne pepper and garam masala. Sauté for 20 seconds.
Add crushed tomatoes and ginger. Sauté for 2-3 minutes with occasional stirring.
Add chickpeas, salt, and enough water to cover the chickpeas. The quantity of water can be adjusted based upon desired thickness of the dish.
Cover the skillet and simmer for 10-15 minutes.
Remove bay leaf, add lemon juice and garnish with cilantro.
Serve hot. It goes well with whole-wheat pita, brown rice, or as a soup if made into a thinner consistency. Using vegetable stock instead of water will add more flavor if making this dish as a soup.

Note:

The recipe above uses canned chickpeas but the same recipe can be made with dry chickpeas that have been soaked overnight (about 1:2 ratio for chickpea : water for soaking) and washed well before cooking. If using dry beans, cook them in a traditional pressure cooker or an Instant Pot to ensure that the beans get soft enough. In an Instant Pot, use the sauté mode for steps 1 – 3. Put the lid on and cook on bean/chili mode for 20 minutes for step 4.

Nutrition Information per Serving:

Calories – 245
Fat – 10 grams
Protein – 11 grams
Fiber – 13 grams

Top 10 Vegetarian Sources of Protein

April 19, 2018July 16, 2021 by Surabhi Aggarwal, RD, LDN

Is it possible to get enough protein on a vegetarian diet? I get this question quite often from friends and family. Being a vegetarian myself, I am always thinking about ways to add healthy sources of protein in my daily diet. Yes, you can get enough protein on a vegetarian diet. Even if you are not a vegetarian, changing your protein to primarily plant-based sources is one of the main components of the Mediterranean-style eating pattern. Eating the Mediterranean way has been shown to have many health benefits, including reducing the risk of heart disease, cancer, and diabetes.

In general, healthy adults need 0.8 grams of protein per kilogram of their body weight (or 0.36 grams per pound of body weight). Listed below are 10 ideas you can use to ensure you get enough protein on a vegetarian diet or replace some meat-based sources of protein in a non-vegetarian diet:

vegetarian protein Beans

Black beans, chickpeas, red kidney beans or any other beans of your choice are a great addition to salads. It will not only add protein but a good amount of fiber to your meal. For a spicy, flavorful dish sauté chickpeas or black-eyed peas with chopped tomatoes and spices like cumin, turmeric, red chili powder, and salt.

One cup of cooked chickpeas = 15 grams of protein.

Greek yogurt

Find a Greek yogurt with none or a small amount of added sugar – plain Greek yogurt with fresh fruits is a great choice for snack or dessert. There are many brands of Greek yogurts available in single serve containers – make sure you read the label for the amount of sugar if you are buying anything other than plain yogurt.

One single-serve container (5.3 oz) of plain Chobani Greek yogurt = 15 grams of protein.

Cottage cheese

Cottage cheese is available in various types based upon the curd size and milkfat. It is a great source of protein and pairs well with a whole-wheat toast for breakfast or lunch, such as this tomato and avocado toast, or with fresh fruit for a snack.

Half a cup of cottage cheese = 14 grams of protein.

Hemp seeds

Hemp seeds are not as popular but can be a great addition to salads and/or fruit smoothies. They have a mild, nutty flavor and also provide healthy fats in addition to a high amount of protein.

One serving (3 tablespoons) = 10 grams of protein.

Lentils

Lentils, also referred to as pulses, are a type of legumes that come in a variety of colors – yellow, green, brown, black and can be whole or split. Apart from protein, lentils also provide plenty of fiber and can be cooked easily into soups. Try cooking lentils in a slow cooker or an Instant Pot for an easy weeknight dinner. Add ginger, garlic and spices to make them more flavorful.

Half a cup of boiled lentils = 9 grams of protein

Tofu, tempeh, and edamame

Tofu, tempeh, and edamame are made from soybeans which provide complete protein. Tofu or tempeh cubes can be sautéed and added to salads, brown rice or other vegetable dishes. Another option is to crumble into small pieces and add to soups. Edamame is young, immature, green soybeans and can be eaten as a snack or added to soups and stir-fry dishes. It is also rich in fiber, iron and other key nutrients.

One serving (3 ounces) of extra-firm tofu = 9 grams of protein.

One serving (3 ounces) of tempeh = 16 grams of protein.

Half a cup of prepared, frozen edamame = 9 grams of protein.

Green peas

Green peas are readily available in the frozen vegetable section and require no prep before cooking. They are an easy addition to dishes to enhance the protein content. Sauté green peas and chopped cauliflower with ginger, garlic, and spices to make a delicious side dish. Dried, split green peas can be made into a warm, hearty soup.

One cup of green peas = 8 grams of protein.

Peanut butter

Eating a fruit such as a banana or apple slices with peanut butter makes a great snack before or after a workout or for an afternoon energy lift. While choosing your nut butter, make sure to read the label and pick a brand without any added sugar or other unnecessary ingredients. You can also replace syrup with a nut butter of your choice with your whole-grain pancake or waffle for a healthier breakfast.

One serving of peanut butter (2 tablespoons) = 8 grams of protein.

Quinoa

Is quinoa already on your favorites list? If not, you need to try this super grain, which provides a complete protein, is very easy and quick to cook, and delicious in taste.

One cup of cooked quinoa = 8 grams of protein.

Nuts

Snacking on nuts such as almonds is a great way to add protein and good fat to your diet. Morning cereal and a bowl of oatmeal can be made to last longer by adding a serving of chopped nuts like walnuts.

One serving of almonds (about 25 nuts) = 6 grams of protein.

A quarter cup of chopped walnuts = 5 grams of protein.

For more information on protein and the Mediterranean-style eating pattern, check out this free webinar presented by Dr. Carolyn Dunn of NC State University: Steps to Eating the Med Way: Change Your Protein. And follow us as we celebrate #MedMonth this May.

It’s 4 O’Clock and I am Starving: Healthy Snack Ideas for the Office

April 9, 2018April 26, 2018 by Cathy Thomas

Your stomach is rumbling and you eye the clock wondering if you can make it to dinner? The Ziploc snack bag you keep filled with healthy emergency snacks in your desk drawer is empty and you wish you had remembered to fill it. healthy snack for office

You know you will not have a good workout after work if you don’t get a snack. Your options include the office kitchen or the vending machine. Choose wisely, what you have access to in the office kitchen or vending machine may be high in sugar and will not only send your blood sugar high but then drop you back to the hungry place.

First, find a snack for today – look for plain nuts in the vending machine. If they are a large serving, which usually they are, split it in half for two days.

Prepare for the days to come by refilling you desk drawer snack bag. Get a large freezer size Ziploc bag and consider adding the following:

1 ounce portion of nuts – these single serve packets do the trick
Cereal bars with less than 5 grams of sugar and whole grains
Single serve no sugar added applesauce
Small servings of dried fruit

Consider starting a healthy snack station in your office. Keep a basket full of healthy snacks in a central location for employees to purchase as needed. Keep prices similar to the vending machine options (around $0.50 – $0.75) and place a piggy bank next to the basket to collect the coins. The snack basket can include items such as single serve air-popped popcorn such as Boom Chicka Pop or SkinnyPop, single-serve applesauce, nut packs, low-sugar cereal bars, and more. Below is an example of our snack station:

healthy snacks

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

April 4, 2018April 4, 2018 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

One Year of a Gym Membership

April 2, 2018July 16, 2021 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.

12 Steps to Mindful Eating

March 29, 2018July 16, 2021 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.

12 Steps to Mindful Eating¹

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.
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.
Appreciate food. Acknowledge the gift of food and the effort needed to grow and prepare it. Enjoy your food with gratitude.
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.
Be mindful about the taste, texture, and smell of food. Savor your food. Notice the flavor, shape, and texture of each bite.
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.
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?
Eat before you get too hungry. When you get too hungry, you may be tempted to make impulsive choices instead of mindful selections.
Be mindful of your protein. Choose plant-based proteins often such as beans and legumes.
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.
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.
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

March 22, 2018August 25, 2021 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:

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

March 14, 2018March 13, 2018 by Madi Johnson

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

“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

12 Steps to Mindful Eating1

12 Steps to Mindful Eating¹