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Quick Breakfast: Healthy Muffin Pan Quiche

by Madi Johnson

For the past few years, I have been making numerous variations of muffin pan quiches. It originated from Eating Well’s Mini Mushroom and Sausage Quiche recipe (which was featured in the Holiday Challenge), but I found that I started throwing in my own vegetable combinations and more often than not opted for a vegetarian option (trying to avoid processed meats as much as possible). It even got to the point of no longer following a recipe, just throwing together a combo of egg whites and whole eggs, a little milk, and then any and all vegetables I had on hand until the muffin cups were full. muffin pan quicheWhen friends or family would ask for the recipe, the only one I had written down was the mushroom and sausage version. SO, I decided to jot down my favorite combo and share it with you all!

These mini muffin pan quiches could not be easier. Make a large batch on Sunday and use for the week. They are also easy to freeze and save for later – just wrap each up in saran wrap, place in a freezer bag, and call it a day. When you’re ready to enjoy, just unwrap and microwave until warmed through. This is my go-to breakfast when company comes to town or when someone has a baby (or illness, or death in the family) and needs a healthy and easy breakfast. Play around with the recipe and make it your own!

Muffin Pan Vegetable Quiche         

  • 5 eggs
  • 3 egg whites
  • 8 ounces mushrooms, sliced
  • 1 cup fresh spinach
  • 1 cup 1% or skim milk
  • ¼ cup shredded cheese
  • ¼ cup sliced scallions (optional)

Directions

  • Position a rack in the center of the oven; preheat to 325 degrees. Coat a nonstick muffin tin generously with cooking spray or line with foil baking cups.
  • Whisk eggs, egg whites, and milk in a medium bowl. Divide egg mixture evenly among the prepared muffin cups. Sprinkle the vegetables and cheese into each cup.
  • Bake until the tops are just beginning to brown, 25 minutes. Let cool for 5 minutes. Flip the quiches out of pan and let cool completely.

Tip: Can use any preferred vegetable combination. Try red peppers, broccoli, or tomatoes.

Less Sitting, More Moving

by Megan Haubenreiser

Incorporating a few minutes of activity into your workday is a great way to get an energy boost, to decompress and refocus, or to simply stretch out your joints if you begin to feel stiff. Sitting for prolonged periods of can lead to the development of several chronic diseases, so it is important to incorporate as much movement throughout your day as possible.activity at work

Listed below are 8 simple ways to move more at work. These small changes can make a big difference for your activity level and for your overall health.

  1. Walk over to your colleague’s desk to talk in person rather than sending an email.
  2. Swap a desk chair for an exercise ball at your desk to allow for more movement while sitting and relieve back pain.
  3. Take the stairs to and from your floor and avoid the elevator. If your floor is too high to walk to, take as many flights as you can before catching the elevator (and the same going down at the end of the day).
  4. Set reminders on your calendar for every 30 minutes to stop and stretch.
  5. Turn waiting time into moving time. Do small exercises, such as calf raises, while waiting on the copy machine or for the meeting room to open.
  6. Drink more water. This will not only keep you hydrated, but will also require you to walk to the bathroom more often (a good way to get you up and moving!).
  7. Park farther away from your building entrance.
  8. If you are having trouble finding the motivation to be more active at work, remind yourself why you want to be active by writing down 1 different reason each month. Put a sticky note on your computer screen that says “I move more because I want to be around for my grandchildren”.

Pumpkin Yogurt: The only seasonal pumpkin-flavored product I love

by Surabhi Aggarwal, RD, LDN

It is that time of the year – Fall is around the corner and pumpkin flavors are slowly beginning to show up all around us. Personally, Fall is my favorite time of the year but pumpkin not so much.

While shopping for my Greek yogurt this weekend, I noticed that Chobani has put its Pumpkin Spice Blended Greek Yogurt on the grocery store shelves – being seasonal, it is a ‘limited batch’ product. Maybe it was the limited batch label that prompted me or maybe I was encouraged by my daughter who is always looking for new flavors that I put this yogurt in my cart.

pumpkin yogurt

I am writing this blog to share that to my surprise I found this flavor to be delicious! Not being a pumpkin fan, I wasn’t expecting much from this yogurt but it can be a good dessert choice if you are looking for pumpkin flavor. It gives you 12 grams of protein for 120 calories vs. a cup of pumpkin ice cream that can range from 300 – 400 calories.

The amount of added sugars is usually a concern for flavored yogurts. The nutrition label for Chobani products does not list ‘added sugars’ yet. Since yogurt has some natural sugars, I did this calculation by comparing the label to a Plain Chobani yogurt…it looks like there are 8 grams of added sugars in this particular flavor which is pretty decent for a flavored yogurt. Plain Greek yogurt with your own fresh cut fruits is always the best choice to keep the amount of added sugar under control. However, if that doesn’t satisfy your palate and you are craving pumpkin this Fall season then give Chobani Pumpkin Spice Blended yogurt a try!

My Strength Training Success Story

by Sarah Myer

Strength training twice a week is one of the Eat Smart, Move More, Prevent Diabetes strategies. I wasn’t incorporating this strategy in my lifestyle so I decided to try it for six months and see what would happen. I’ve highlighted some of my successes and how I have celebrated them without using food. If you want more ideas, we have put together 50 Ways to Celebrate Success with Non-Food Rewards.

Success #1:  I joined a gym.

I hate running in the summer because it is so hot. I hate running in the winter because it is cold. This winter I realized that I wasn’t doing that much running at all and I wasn’t very strong. I couldn’t actually do a full sit-up. I’ve worked out at home sporadically, done yoga occasionally, and we hike and take our dog on walks.  But I wasn’t being consistent. So I joined a gym to get more serious about building my strength. This was a huge success.

Celebration: Finding and posting inspirational quotes and pictures on social media.

I started following I love running and created “Core Moves” and “Inspirational Quotes” boards on Pinterest. I’ve posted about my workout adventures and take the time to comment on other people’s posts. Creating this community has been fun and very motivating.

Success #2:  I go to the gym.

I have gone to the gym at least twice a week for the last six months. I have gone in the morning, after work, and on weekends depending on my schedule each week. I have tried circuit training, TRX ropes, spin class, yoga, and straight up weight lifting with a trainer. I really like the HIIT (High-Intensity-Interval Training) routines. Every week that I go to the gym contributes to the success and makes me more motivated to keep going.

Celebration: I take naps.

I love naps and I have found that as I am strength training my body needs more time to recover at 40 years old than it did at 30. I love it when there is time on a Saturday or Sunday for a good, long nap after my workout.

Success #3: I have not quit.

You’ll notice I don’t say anything about weight. Well, there is a reason for that. For some reason, my 40-year old body is not responding to weight training like it did at 30. I have not lost any weight in the last six months, according to the scale. BUT I have dropped 2 pant sizes and lost inches on my arms, hips, and waist. I actually have bicep muscles and my abdominal muscles are starting to show up too. I am really hoping my tricep muscles start to show up soon.

Not losing weight really rocked me for a while. I was so used to celebrating when I lost weight that I got frustrated when the scale wasn’t moving. But I have had success.

Celebration: I bought new running shoes.

I wore out a pair of running shoes in 6 months.  That is awesome! I bought a new pair 2 weeks ago and my feet are soooo happy. I kept bouncing up and down my first workout because they felt so good.

I buy a workout shirt on super sale that is just a little too tight and watch over time as I can eventually fit into it. The first one I bought is actually big on me now. I love it!!!

Success #4: I have an exercise journal.

Anyone who knows me, knows I do not journal. I have at least 10 that I have started but I don’t stay with for long. In April, I started writing down each workout I did.  I am still writing in my journal. It includes the exercises and how I feel or what I thought about the workout. That is it. It isn’t long. I keep it in my car and try to write in it after every workout.

Celebration: I honestly haven’t figured out how to celebrate this one. I think just seeing more and more pages fill up is celebration enough. I am pretty excited that this is one habit that has stuck.

Success #5: I have made connections with people.

I have connected with people in Canada over comments on a post about a Bosu ball and I have cheered on and celebrated friends as they are working out or starting healthier lifestyles. I have joined 2 different biking Facebook groups because apparently when you post a picture about getting your bike fixed – people start inviting you to go on rides.

Celebration: I say “Yes” to invitations.

I don’t even think “Can I do this?” “Do I have energy for this?” I know my body is stronger than it was 6 months ago. I say yes to bike rides after work with a coworker, joining a friend for a walk, hanging out in a pool with 6 nieces and nephews, hiking part of the Mountains to Sea Trail, and training for a 5 mile race with my husband.

Registration Now Open: FREE Holiday Challenge!

by Madi Johnson

holiday challenge

The 2017 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge

This holiday season, the only thing that should be “stuffed” is the turkey.  Many Americans gain between 1 and 5 pounds each holiday season. While it may not sound like much, most people never manage to lose these extra pounds. You are invited to join the 11th annual Holiday Challenge. Rather than focusing on trying to lose weight, this FREE seven-week challenge provides you with tips, tricks, and ideas to help maintain your weight throughout the holiday season.

Last year’s Holiday Challenge was the biggest and best ever. We had over 15,500 participants from all 50 states, all 100 NC counties, and 13 additional countries. Now it’s time for the 2017 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge!

The Holiday Challenge will begin November 13th and run through December 31st.

Register for the 2017 Holiday Challenge

You should receive a confirmation email immediately after registering, please email holidaychallenge@esmmweighless.com for any questions.

Weekly Newsletters, Daily Tips, and Weekly Challenges with strategies to:

Survive a holiday party

Manage holiday stress

Fit physical activity into your day

Cook quick and healthy meals

Plus healthy holiday recipes!

Join us for additional support on Facebook (NEW private page for 2017), Pinterest, Instagram, and Twitter.

Share your progress using #HolidayChallenge.

Last year’s Holiday Challenge:

In 2016, more than 15,500 people from all 50 states and 13 other countries took part in the Holiday Challenge. How did your state rank last year? Click here for results: Holiday Challenge Results. Which states will come in the Top 5 this year?

The Holiday Challenge is provided by Eat Smart, Move More, Weigh Less, a 15-week online weight management program held in real-time with a live Registered Dietitian, and Eat Smart, Move More, Prevent Diabetes, a 12-month online diabetes prevention program recognized by the CDC.

For questions or additional information, please email holidaychallenge@esmmweighless.com or call 919-707-5398.

5 Easy Ways to Create Active Meetings

by Megan Haubenreiser

Activity at work is a great way to boost employee energy, morale, and team work. Incorporating active minutes at work is especially important for professionals that spend most of their days sitting. Prolonged sedentary time increases the chance of developing heart disease, diabetes, and cancer. Daily bouts of movement can reduce disease risk.1meeting exercise

Active meetings increase focus and cognitive performance. Below are a few creative ways to hold active meetings:

  1. If the weather is nice, ditch the conference room and take a stroll around outside or around the parking lot for an outdoor walking meeting.
  2. Using a projector or large computer screen, play a 3-5 minute stretching, yoga, or chair zumba video via YouTube for a meeting break.
  3. Encourage meeting attendees to stand up for the second half of a meeting or when they wish to speak.
  4. During a break, play a popular song with simple group dance steps like The Electric Slide, Cupid Shuffle, or Cha Cha Slide.
  5. Or think a little further outside the box, such as… Office Volleyball (pictured below)!

 

Here at Eat Smart, Move More, Weigh Less and The NC Division of Public Health, we find creative ways to move. Yes, we are playing volleyball indoors, and yes, the line of chairs functions as a net. This goes to show that even with limited equipment, you can still be active in the office and have fun while doing it.

 

exercise during meetings

References:

  1. Biswas A, Oh PI, Faulkner GE, Bajaj RR, Silver MA, Mitchell MS, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651

Recording Now Available – Diets: Fad or Fact

by Madi Johnson

Recording Now Available:

fad diets

Diets: Fad or Fact

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

You asked, we listened! Based on your feedback, the next webinar will focus on various popular diets and the evidence (or lack thereof) behind them. Diets covered will include Whole30, Paleo, Detox, Low Carb, and more.

Click the link below to watch the recording:

Watch Recording

To view previous webinar recordings, including Med Instead of Meds and Life Hacks: Eat Healthy on a Busy Schedule, please click here: Nutrition Decisions Archive.

nutrition decisions

“I am excited about how much more conscious I am about my diet, exercise, and overall wellness” – Ramona

by Madi Johnson

Below is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Ramona. Way to go, Ramona!online dpp

“I wanted to share my testimonial about participating in the Eat Smart, Move More, Prevent Diabetes course.  I was not super excited to start this class, however, almost one year later, I am excited about how much more conscious I am about my diet, exercise, and overall wellness.  I gained valuable information from participating in the course and my diet has improved as a result.  I am still working towards my weight loss goal, but I did get my AC1 level down and I am drinking much more water and consuming much less refined sugar.  I am thankful for the information that was shared.”

 

Chickpea, Tomato and Avocado Salad with Lemon Vinaigrette

by Emily Sawyer

Looking for a delicious salad on a warm summer day? This salad from Spend with Pennies is perfect when it’s too hot to turn the stove on and it’s a great way to take advantage of fresh summer produce. This chickpea salad is loaded with protein, vegetables, and incredible flavor. It can serve as a side salad, a main entree, or lunch (make a big batch on Monday and portion it out for the rest of the week). This easy, three step dish can be enjoyed by the whole family and it’s my favorite summer go-to salad.

Ingredientshealthy side dish

  • 1 avocado
  • 1 can chickpeas, drained (19oz)
  • 1/4 cup sliced red onion
  • 2 cups grape tomatoes, halved
  • 2 cups diced cucumber
  • 1/2 cup fresh parsley
  • 3/4 cup diced green bell pepper

Dressing

  • 1/2 fresh lemon
  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon cumin
  • salt & pepper

Directions

  1. Cut the avocado into cubes and place in a large bowl. Add the remaining salad ingredients and toss to combine.
  2. In a separate bowl, whisk together the dressing ingredients. Pour over salad and toss.
  3. For best results, refrigerate at least one hour before serving.

Recipe adapted from http://www.spendwithpennies.com/chickpea-salad/.

 

How to Make Healthy Deviled Eggs

by Cathy Thomas

I heard one of our team members raving about the deviled eggs on our new MedInsteadofMeds.com website so decided it was my duty as a good colleague to try them out. Oh my gosh. They are my new fav. On busy work days when everything seems to be a whirlwind, you need a quick (and healthy!) lunch option.  When you pull these eggs out of your lunchbox (with a cooler pack of course) your day is made. 

As you will see in the recipe preface, the olive oil and mustard combo is the secret. Secure them in a small sealed container in your lunch box for no mess, ideally, if they are packed tight together they are less likely to roll around. Believe me, trust me, just make this recipe. Well worth the prep and truly delicious.

deviled eggs no mayo

Ingredients:

  • 1 dozen boiled eggs, peeled
  • 1 tablespoon Dijon mustard
  • 1 teaspoon white vinegar (you can use white wine or just plain white vinegar)
  • 1/3 cup extra virgin oil oil
  • Paprika (optional)

Click here to see the full recipe: No-Mayo Deviled Eggs