Blog – Page 49 of 65 – Eat Smart, Move More, Prevent Diabetes

Best Quick Salad for the Holiday

December 19, 2017July 16, 2021 by Carolyn Dunn, PhD, RD, LDN

Are you looking for a really quick salad to bring to a party or to round out a holiday meal? I know I am always looking for something healthy, delicious, and colorful to take to a party. There will be plenty of sweets and cookies – I like to bring something healthy and delicious. You might remember this salad from Week 1 of the Holiday Challenge, but it is worth bringing up again because this salad fits the bill in so many ways. It is red and green for the holidays, super delicious, has an acid punch to cut through richer dishes that may be on your plate, is inexpensive to make, and easy. I make it at home and serve it with grilled chicken or pork. Give it a try.

Tangy Apple Cucumber Slaw

healthy slaw

Source: Medinsteadofmeds.com

Serves 2

Ingredients

1 apple, cut into matchsticks (use a sweet apple such as Red Delicious, or a tart apple such as Granny Smith)
½ English cucumber, chopped
¼ sweet onion, chopped
2 celery stalks, chopped fine
¼ cup white wine vinegar or rice wine vinegar
Salt and pepper to taste

Instructions

Combine all ingredients in a large bowl.
Serve immediately, or chill in refrigerator until serving.

Notes

This recipe goes well with Salmon Burgers, or as a bed for fish or chicken.
Prep Time: 15 minutes

Nutrition Information

Per Serving (Based on ¼ teaspoon salt and ¼ teaspoon pepper)

Serving Size: 1 cup
Vegetables: ½ cup
Fruits: ½ cup
Calories: 58 calories
Carbohydrates: 12 grams
Fiber: 2 grams
Protein: 0 grams
Fat: 0 grams
Sodium: 308 mg

For more delicious recipes, go to MedInsteadofMeds.com.

My Secret for Consistent Physical Activity

December 17, 2017December 13, 2017 by Jen Sohl-Marion, RD, LDN

It took me nearly forty years to find the one thing that will prevent me from getting off track with my physical activity. exercise with dog For the last few years, I’ve been motivated to walk at least thirty minutes, most days of the week. Admittedly, my routine isn’t the most intense, but for me, consistency is key. In the past, there had been times that I went strong with intense workouts for a few months in a row, and then completely fell off the wagon.

Walking is the one activity I will not give up, and I add in other workouts as inspiration strikes. For the past three years, I wake up early to walk and squeeze another walk in in the evening five days a week, on average.

You might be asking yourself, “What’s so special about walking, Jen. Don’t you get tired of it? Aren’t there days you just want to sleep in? Do you ever mix it up and run?” Well, of course I get tired of walking from time to time, and yes, there most certainly are days I think about opting to skip the stroll and catch some extra shut-eye. But, truthfully, there has not been a single occasion that I walked and regretted it…not a single time that I didn’t feel better after getting some fresh air and moving a bit. And, yes, I do run sometimes…often when my workout buddy feels inspired and picks up the pace.

Meet my motivation…Luna Sohl-Marion.

Before adopting Luna, I wouldn’t have guessed that my fuzzy-faced friend was going to be the most compelling reason I’ve ever had to keep my motivation to move. But, aside from offering the world’s best welcome home dance, she also gets more excited to go for a walk than anyone I know. And I just can’t say no to that…even on cold winter mornings. The excitement is contagious, and as a result, each time I walk with my playful pet, I feel uplifted.

I highly recommend a walking buddy…either human or canine! ?

Smart Start for the Holidays: Slow Cooker Steel Cut Oats

December 15, 2017July 16, 2021 by Heidi Schoeppner, RD, LDN

This is the time of year when time feels short. There is a lot of fun to be had –holiday parties, secret gift exchanges (and not-secret gift exchanges), favorite movies or productions to watch, and all the things to decorate! All this merriment often means I stay up later than I intended and struggle to get “up and at ‘em” the following morning. To make sure I get myself started on the right foot, I make a week’s worth of oatmeal in the crockpot and have a fast and filling breakfast waiting for me every morning.

These oats are delicious and keep me satisfied until lunch. And with so many topping options, it’s easy to keep breakfast interesting. Only 5 minutes of prep on Sunday for fuel all week long!

healthy slow cooker oatmeal

Slow Cooker Steel Cut Oatmeal

This recipe is based off a 2015 recipe from the Fit Foodie Finds blog.

Ingredients:

1 cup steel cut oats
½ cup quinoa, rinsed well
6 cups unsweetened almond milk
¼ cup maple syrup
Generous sprinkle of cinnamon
Dash of salt

Instructions:

Mix all ingredients in the crock in a slow cooker.
Cook on high for 4 hours.
Transfer cooked oatmeal into an airtight container and store in the refrigerator.
When ready to eat, heat oatmeal in the microwave. I top my oatmeal with plain greek yogurt, peanut butter, fruit, nuts, or any combination of these.

Best LOW Sugar Cookie Recipe – EVER

December 12, 2017December 12, 2017 by Carolyn Dunn, PhD, RD, LDN

The holidays almost always include baking for my household. We try to keep it healthish as much as we can. I follow the Mediterranean diet pretty closely so that means very low sugar. How can you make a Holiday special treat but limit sugar? Try these delicious Med Meringues. They are super delicious, packed with healthy nuts, easy to make, and have only ½ teaspoon of added sugar per cookie.

healthy cookies

Med Meringues

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar. You can use any combination of nuts and seeds. If you have small or medium eggs, use an extra egg white. Be sure to use unsalted nuts and seeds.

40 cookies

Prep Time: 30 minutes

Total Time: 1 hour

Ingredients:

1 cup sunflower seeds
1 cup sliced almonds
1 cup pumpkin seeds
1 cup shredded unsweetened coconut
½ cup old fashioned oats
½ teaspoon kosher salt
3 tablespoons olive oil
2 large egg whites
½ cup sugar

Directions:

Preheat oven to 350 degrees.
Heat olive oil in a large skillet or stir fry pan until hot but not smoking.
Add the sunflower seeds, almonds, pumpkin seeds, coconut, oats, and salt. Toss for several minutes until toasted. Keep the mixture moving and reduce heat so it does not burn.
Put the nut mixture in a large bowl and refrigerate until cool.
Beat the egg whites using a hand or stand mixer until foamy. Continue to beat and slowly add the sugar, beat until thick.
Combine the nut mixture and egg whites. Fold together until combined.
Drop by rounded tablespoon on to parchment lined baking sheet (you can also use a baking mat or lightly greased cookie sheet).
Bake for 15-20 minutes until slightly brown. Cool on a wire rack. Store in airtight container at room temperature.

Serving Size: 1 cookie

Vegetables: 0 cups

Fruits: 0 cups

Calories: 85

Carbohydrate: 6 gm

Fiber: 1gm

Protein: 3gm

Fat: 8gm

Sodium: 33mg

“I am no longer pre-diabetic!”

December 12, 2017March 13, 2018 by Madi Johnson

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

“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

December 10, 2017May 10, 2018 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:

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:

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

A Change of Habit for the Holidays

December 7, 2017 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 holiday I 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

December 6, 2017December 5, 2017 by Sarah Myer

This December will be the 6^th 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

December 3, 2017July 16, 2021 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

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.
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.
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.

Guesstures
Taboo
Charades
Heads Up!

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

The 12 Days of Christmas Workout

November 30, 2017July 16, 2021 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:

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.