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“I am no longer pre-diabetic!”

by Madi Johnson

 

We are excited to share the following unsolicited testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant:online diabetes prevention

 

“I just finished the October year-long Eat Smart, Move More, Prevent Diabetes class and for me, it was a success!  I started with an A1C level of 6.0 and have gotten it down to a 5.4.  I am no longer pre-diabetic!

Over the course of the year, I lost some weight, gained some back and then lost it again.  I have increased my exercise and started eating healthier, but most importantly, I have learned a lot!

My Eat Smart, Move More, Prevent Diabetes instructor was excellent and very supportive.  It was helpful to have someone who was encouraging me along the way.  Thanks for having this class!”

-Recent Eat Smart, Move More, Prevent Diabetes Participant

 

 

Easy and Healthy Banana Oat Muffins

by Carolyn Dunn, PhD, RD, LDN

This is a great muffin recipe that can be made gluten-free if needed by using gluten-free oats. I make these muffins almost every week to take in my lunch. It is a great way to get more nuts in your diet. Just a few ingredients and you have a delicious snack or breakfast. If you use almonds, sliced almonds work best. If you want the muffins to be more like a traditional muffin, you can process half of the oats in a food processor to make oat flour.

Ingredients:healthy banana muffins

  • 2 overripe bananas
  • 1 1/2 cup chopped apples
  • 1 cup chopped nuts (walnuts, pecans, or almonds)
  • 2 eggs
  • 1 cup old fashioned oats (not quick cooking)
  • 1 teaspoon cinnamon (you can use Chinese 5 spice for a different flavor)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon salt

Instructions:

  1. Preheat oven to 400 degrees.
  2. Line 12 muffin tins with muffin paper or grease with canola oil.
  3. Mash bananas with a fork in a medium bowl.
  4. Add apples, nuts, and eggs to the bananas, mix well.
  5. In another bowl, mix dry ingredients.
  6. Add the banana mixture to the dry ingredients and mix until just combined.
  7. Spoon the muffin mixture into muffin cups.
  8. Bake for 20 minutes.
  9. Place on a wire rack for cooling.

 

A Change of Habit for the Holidays

by Kendrick Kemp

This holiday season, I am not on a mission to lose weight, nor am I trying to gain. I simply want to maintain my current weight and waistline. So, what’s my plan? Well, let me tell you. What I’ve learned over the years is by being mindful of what healthy holidayI eat and by getting in some form of physical activity each day, I won’t gain weight.  I’m not talking about a diet or joining a gym, I’m referring to small changes of habit that could make a big difference.

I know that this time of year it’s especially tough for me. I can already hear the candies and cakes calling me, but whenever tempted, I’ll reach for the grapes and not the M&Ms and replace the cake with a sweet navel orange.  I’ll drink water instead of soda and leave the sugar out of my coffee. You get the picture. Find the good foods that you like, avoid the sweets as much as possible, and get in some physical activity daily. When I make a grocery run, I park far away and walk a few more steps to get to the store, knowing that I will have to walk just as far to get back to my car. When in the mall, I intentionally walk from one end to the other and use the stairs instead of the escalator. I know that the more I walk, the less chance there is that the holiday season will result in me gaining weight.

It’s not easy, but it’s about making those small changes. Change your habits and take small steps to obtain your goal. The more positive changes, the better the results. You may be surprised at just how well you do.

 

The Skinny on Holiday Cocktails

by Sarah Myer

This December will be the 6th Annual Christmas Celebration with a group of friends. There are a few traditions with this party including the infamous Gunnery Sergeant’s eggnog. There is absolutely nothing that is low-calorie about this drink and it is worth every calorie!  I am already planning for this in my holiday party “food budget”.

How I make sure I stay on track at parties, especially this one: healthy cocktail

  • Make sure I am not hungry before walking into the party– I will try to grab a snack or a meal before heading into an evening holiday party. If I walk in hungry, you can be sure I will find anything that is made with cheese or fried and eat that first.
  • Walk around the party before making my food choices. I get to say hello to people and it allows me time to think about my food choices.
  • Stay hydrated. Between busier schedules and usually less sleep, I first choose a glass of water or sparkling seltzer before filling my glass of eggnog.
  • Don’t drink the punch. I know there is a lot of  alcohol, sugar, and calories in the eggnog. There can be a lot of extra sugar and calories in the punch or mixed drinks too. I would rather have eggnog than punch. If you really like punch, here are some lower calorie options.
  • Walk around with my glass. I am usually a lot more aware of what and how much I am drinking if I keep my drink in my hand.
  • Bring a dessert that is lower in calories like Frozen Chocolate Cheescake bites or Toasted Coconut and Dark Chocolate cookies.

This also means that as I attend other holiday functions, I will  choose lower calorie alcoholic drinks or maybe not even drink anything alcoholic at all. Here are some things to consider as you peruse the drink options at a party:

General Drinks:

  • Juice and sodas are often used as mixers. Try to choose a no-calorie or low calorie options.
  • Cranberry or Pomegranate Juice are great options, make sure it is 100% juice though.
  • Add lemons, limes, orange, or even cranberries to your drink to add some extra flavor.
  • Serve mocktails at your party such as the Cranberry Lime Soda or a non-Alcoholic Sangria

Wine:

Generally, wine has fewer calories compared to other alcoholic beverage. Red and White wine have the same number of calories (100-125 calories per 5 oz glass).

Liquor and Cocktails:

You can reduce the calories in a mixed drink/cocktail by the following:

  • Use a liquor with fewer calories (vodka or gin over scotch)
  • Decrease the amount of alcohol in the drink
  • Mix a drink with a seltzer or no-calorie sparkling beverage
  • Don’t use flavored liqueurs like Amaretto or Kahlua
  • Add lemons, limes, or herbs instead of simple syrup/sugar
  • Use lots of ice in the glass

Beer:

Light beers have the least amount of calories (70-125 calories) and IPA and craft beers have the most amount of calories (180-230 calories).

 

Staying Physically Motivated, Even at Work

by ShaCoria Winston

During this time of the year, it’s so easy to break the cycle of the fitness routines that we worked so hard to develop during the spring, summer and even fall months. It’s just something about the cold weather, shorter days, and the busy season that causes us to forgo physical activity for a few days, weeks or even months!

Instead of waiting until January 2018 to make those new fitness resolutions, here are a few tips to ensure that physical activity remains a part of your routine as we close out 2017:exercise at work

  1. Take walks throughout the workday
    • Dedicate ¼ of your lunch break to go for a walk (25 mins for a 1-hour break; 8 mins for a 30-minute break). It doesn’t typically take the entire lunch hour to actually eat, so while you are taking care of other things during lunch, strive to get a walk in as well. Start with aiming towards ¼ of the lunch break, and gradually increase the time as you see fit. Walking after a meal will boost your energy to help you power through the remainder of the day, and aid in the digestion of your meal.
  2. If possible, take a walk outside
    • If the weather does not permit you to walk outside, take laps around your workplace. Figure out how many loops in and/or around your building equate to a mile and strive to walk 3-5 miles during the week while at work.
    • Remember to use the stairs instead of the elevator when heading in and out of the building, especially when going for a walk! There must be some benefit from taking stairs or else the stair master wouldn’t be such a popular gym feature, right? In fact, walking up and down stairs comes with many health benefits. These benefits include: heart health improvement; increased muscle strength and power; and the release of endorphins (neurotransmitters making us feel happy) can aid as a mental health benefit (great for a stressful day!)
    • Grab a buddy and get moving! If you don’t want to walk alone, there is probably at least one other person in the office feeling the same way. If you know who that person is, stop by their desk and ask them if they would like to go for a walk – the social interaction will bring even more health benefits. If you are feeling ambitious, start a walking group by inviting others on your team, on your floor, or throughout the building. Make walking the new workplace norm.
  3. Get up and STRETCH on the hour (“Deskercise”)
    • Maybe walking, jogging and other forms of aerobics isn’t your thing – and that’s okay! Our bodies don’t respond well to sitting at our computers all day. Stretching benefits the body in so many ways: reduces muscle tension; increases range of movement in the joints; enhances muscle coordination; increases blood circulation in the body; increases energy levels. Check out this link to learn some easy stretches that you can incorporate into your day or this link for a few fun “deskercises”.

Bonus:

∞Incorporate physical activity into games played at family gatherings

  • Let’s face it, this is the Holiday Challenge after all, which means there will be a ton of opportunities for family/friend gatherings. These gatherings don’t have to be centered solely around food though! What’s better than a good ole’ competition involving games, family, and friends? There are many games that you can play that will allow everyone to get up out of their seat and get moving and the chances are you’ll play these games for a few hours. Fun physical activity – fabulous! Check out the following list and try to include one at your next gathering – I promise, it will bring laughs, fun and some physical activity! The games don’t have to be expensive, you can write your own charade options down on cut out pieces of paper and put them in a hat. Also, be sure to check out the app store on your phone for low-cost options.
  1. Guesstures
  2. Taboo
  3. Charades
  4. Heads Up!

How do you stay active at work or with family? Share in the comments below.

The 12 Days of Christmas Workout

by Sadie Egan

And on the first day of Christmas, a good friend gave to me: some workout tips to become a healthier me. ♪♫

One of my absolute favorite things about this time of the year are the decorations. I love the twinkling lights, the vibrant colors, the ornaments, the shimmering tinsel, and the garland making everything look festive. Seeing all of the decorations just puts me in the holiday spirit (which can sometimes be hard when it is still warm and sunny outside).

A lot of time and effort go into preparing for the holidays. And let’s face it, compared to everything that has to be done in order to make the season merry and bright, exercise usually takes the back burner. But remember non-traditional workouts, like decorating, still count as physical activity. Anything that gets you to move your body and allows you to work up a sweat is physical activity.

This holiday season you have challenged yourself to maintain and not gain by eating smart, moving more, and being mindful of your choices. But how do you move more with such a loaded To-Do list? I searched and searched for the perfect Christmas workout that wouldn’t interfere with my holiday task, then it occurred to me, “Why not make up your own?”

So, here is my Fit-mas Tree Workout:

holiday challenge

I encourage you to attempt to make your own Fit-mas Tree workout, crank up the music, and get the whole family involved!

If this is a little more than you would like to take on, there are plenty of other ways to increase your physical activity while you decorate.

  • Taking all the boxes out of storages is a workout in and of itself.
  • For those who enjoy the site of a real tree, try visiting a tree farm where you can choose and cut your own Christmas Tree.
  • Walk out the strands of Christmas lights from the storage bin to get them untangled and increase your steps.

To keep the physical activity going after the decorating is complete, we challenge you to do the following “12 Days of Christmas Workout” from Snacking in Sneakers:

12 Days of Christmas workout

Check out our Pinterest board for other resources and ideas on how to increase your physical activity during the holidays. Join the Holiday Challenge private Facebook page to share your exercise tips and motivation to move more.

Rockin’ Around The Christmas Tree

by Megan Haubenreiser

Decorating your Christmas tree with your familyholiday challenge is a great way to add light activity to your day while also making precious memories.  While decorating our tree, I noticed how much activity decorating actually involved.

Just a few ways that this fun family activity (rockin’ around the Christmas tree) can help you to move more:

  1. Choosing a tree requires walking around the lot to find the perfect fit.
  2. Purchasing a tree involves lifting and carrying.
  3. Setting up the tree requires trimming and adjusting.
  4. Stringing lights around the tree involves a good dose of upper arm movement.
  5. Unpacking and picking out your favorite ornaments incorporates bending, lifting, and squatting.
  6. Hanging ornaments involves upper arm strength, bending, walking, reaching, and squatting.

When we finished decorating our tree and stood back to gaze at the final product, I felt a great sense of accomplishment. We not only had a beautiful tree, but I was also moving around for an extra 2 hours after work instead of being glued to my computer to do school work or just sitting on the couch; not to mention it was FUN. Turn on your favorite holiday tunes and start moving with your loved ones!

Great New Egg Recipe – Eggs Dallas

by Carolyn Dunn, PhD, RD, LDN

I just returned from a conference that focused on diabetes, heart disease, and obesity. Lots of talk about drug therapy with many comments about healthy eating, physical activity, and stress management being the front line for reducing risk. All of that to say that I ate some really good food. Not the norm at any conference. The organizers did a really good job walking the walk with respect to what we were offered for meals and snacks. Here is a recipe that I “stole” from a brunch that we had on the last day of the conference. I will call it “Eggs Dallas” since the conference was in Dallas. It is really delicious. You could make the vegetable mixture with any vegetables and could even make ahead of time and store in the refrigerator.

Eggs Dallaseggs with vegetables

The following is for two serving – adjust the amount according to the number of servings you need.

Ingredients

  • 1 cup raw arugula
  • 1 carrot – small dice
  • 1 zucchini – small dice
  • 1 yellow squash – small dice
  • ½ cup mushrooms – sliced
  • 1 tablespoon plus 1 teaspoon olive oil
  • 1 teaspoon thyme
  • 2 eggs

Instructions

  1. Heat the olive oil in a large skillet.
  2. Add the vegetables and sauté until soft (5-8 minutes).
  3. Add the thyme and salt and pepper to taste.
  4. Transfer the cooked vegetables to a bowl and keep warm.
  5. Wipe out the pan with a paper towel and heat the remaining 1 teaspoon of oil.
  6. Cook the eggs to your level of doneness.
  7. Divide the raw arugula between two plates.
  8. Top with the cooked vegetables and place the egg on top.

 

5 Ways to Incorporate Exercise into your Black Friday Shopping

by Sadie Egan

Thanksgiving might be winding down, the feast is over, and you made it through your first holiday meal of the season! Hope everyone was successful in sticking to their goals and being mindful.

And just like that, another holiday has come and gone. Though we may have an abundance of leftovers in our fridge reminding us of the day’s fun, it’s time to start getting ready for the next holiday.exercise black friday

You’re probably thinking… “WHAT? ALREADY?!?”

But ask yourself, what comes right after Thanksgiving? The prep for the winter holiday season!

There are people out there just waiting for it to be acceptable to crank up the carols. Others are getting the Christmas boxes out of storage as we speak. And of course, we can’t forget Black Friday and all the sales ­which now-a-days starts on Thursday. Thanksgiving has barely even ended before the “kick off” to the Christmas and Hannukah shopping season begins.

We switch from Thanksgiving to Christmas with no break in-between. And just like this hectic holiday season, there are no breaks when it comes to your health.

So, here are a few tips for squeezing in some time to work on your health while you shop:

  • Go shopping- Get up, get out, and go walk around your favorite stores. Shopping online may be great if you know exactly what you want, BUT walking around a store (or several stores) can lead you to find the perfect gift. Don’t be afraid to browse all the stores you pass. The more stores you browse, the more steps you take. Letting your fingers do all the walking doesn’t count as being active.
  • Use the parking lot as your warmup- We all have the same thought when we enter a parking lot… “How close can I get to the door?” Some of us will even circle the parking lot several times until a spot closer to the store opens. But let’s take advantage of the parking lot situation. Use it as an opportunity to warm up your muscles. Park as far away as you can and use that black top as your walking track!
  • Carry your items- Enhance your mall workout by adding some extra weight. You don’t have to buy ankle weights or put dumbbells in your purse for this to be possible. Simply carry your items rather than pushing them around in a shopping cart.
  • Don’t waste your time while in line- If you are anything like me, you may feel there is just not enough time in the day. Which is where taking advantage of the time we have comes into play. Standing in line is the perfect time to sneak in some extra movement. Try a few reps of bicep curls with the items you are holding while you wait to checkout. Other exercises you can do without drawing too much attention from other shoppers include: calf raises, marching in place, and shoulder stretches.
  • And lastly, go the extra mile- If you just have way too much stuff to carry and need a cart, go the extra distance and return the cart. It keeps the parking lots clear for other shoppers. And hey, you just might make the cart attendants day. Small acts of kindness, like your steps, can go a long way.

healthy black friday

 

 

 

Thanksgiving Food Safety: How to Know When Your Turkey is Done

by Madi Johnson

As we plan our Thanksgiving gatherings, it’s important to remember food safety. Holiday meals have been linked to outbreaks of many pathogens including Salmonella, Campylobacter, Clostridium perfringes and Staphylococcus aureus. Cooking for a crowd larger than normal, whether in the home or in a community kitchen, can lead to mistakes at the expense of food safety.temperature for turkey

Dr. Ben Chapman, Associate Professor and Food Safety Extension Specialist at NC State University, recommends the following methods to reduce the risk of foodborne illnesses this Thanksgiving and holiday season.

What you can do:

  1. Clean and sanitize utensils and work services after preparing raw turkey for roasting.
  2. Wash your hands after handling raw meat or poultry.
  3. Don’t wash your turkey. Recent research has shown that when washing poultry, the pathogens can be spread within 3 ft. of the sick, which may include already prepared fixings.
  4. Color is not an indicator of safety or doneness. Often there are suggestions in recipes about turkey being done when “the juices run clear”. That’s a myth, The only way to know whether the turkey is done is with a tip-sensitive digital thermometer reading at least 165 degrees F. Stick it in multiple spots but be sure the thermometer doesn’t touch the bone as it conducts and may give an incorrect temperature reading.
  5. Refrigerate leftover turkey within 2 hours of taking it out of the oven. Turkey should be cooled to 41 degrees F quickly. This is best accomplished by placing sliced leftover turkey in resealable bags of 1 quart or smaller size. Bags should be laid flat in the refrigerator to allow cool air to circulate. Some spore-forming bacteria will grow and form toxins if kept at room temperature too long.

We want you to have a wonderful and enjoyable Thanksgiving. Taking these few extra measures to ensure food safety is worth it. And to enjoy that leftover sliced turkey, try this soup or these

For a printable flyer, click here: Turkey Food Safety.

For more information about food safety, check out Dr. Ben Chapman’s podcast, Food Safety Talk, or his blog, barfblog.com. To follow him on Twitter: @benjaminchapman.