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Gadget-less Running: See Ya Later Alligator

by Greg Moore

I’ve been advocating more physical activity in my classes lately ( online and onsite ) for the pure joy of movement without associated technological gadgets. Wow, did that ever come into play for my safety during a recent trip to the coast.

While refusing to wear my Nike Run Watch or carry my iPhone during weekend runs, I’ve rediscovered the joy ( or craziness ) of running-walking just for the pleasure of it, without all the notations of progress or posting on social media. It was just this penultimate weekend that found me running to deal with parental caregiving stress in Southeastern NC, my old home stomping grounds.

Not being bound by a watch or other gadget enabled me to look UP ( thank goodness ) just in time to see the biggest alligator I’ve ever seen not in captivity { estimated 6 ft long }!  Needless to say, I think I ran my fastest mile EVER back to my folks’ house!

Yes, I returned with my phone via car to capture this image.

So get out there without gadgets during this balmy Spring and look UP from time-to-time. One never knows what they may stumble across—- or hopefully avoid if dangerous!

5 Ways to Move More at Home

by Sadie Egan

We all know after a long day at work, we just want to come home and relax. Sit down, maybe put our feet up, and survive the after-work slump. Making it difficult to get in that post-work workout.

We make excuses as to why we can’t fit exercise into that busy schedule of ours. You know the ones…

“I don’t have enough time.”

“I’m too tired.”

“Getting to the gym is a hassle.”

“Gyms are too expensive.”

Let’s go ahead and derail these excuses. There is always time to better your health and move more.

Increasing your movement can be as easy as changing how you perform an activity that is already part of your daily routine. Best part, changing how you complete a task allows for little interruption to that busy schedule.

Next, exercise gives you energy! So, if you’re feeling fatigued after a long day at work a little exercise can go a long way. What if work has you feeling stressed out or down? Well, exercise can also brighten your mood. When you exercise, your body releases a chemical called endorphins. Endorphins make you happy. Who doesn’t want to be happy and productive?exercise at home

Lastly, if getting to the gym, or the cost of a gym membership, is keeping you from reaching your goals just know you have everything you need right there at home. Begin by pushing the furniture out of the center of the room to give yourself space to move. Try using household items as weights during an at home workout. Walking is free of charge, and with your feet on the ground you can go anywhere. Besides, the scenery will be way better than what you see on the treadmill at the gym!

Here are a few tips to start moving more at home:

  1. Walk around the room or house while talking on the phone to get those extra steps.
  2. Stand up while watching t.v. OR browsing the web for interesting blogs to read (like this one 😉 )!
  3. Go a step further with the chores. You already have to do them, why not take advantage of your time.
    • Do calf-raises while washing dishes.
    • Get in some squats while finishing the laundry.
    • Make that extra trip up the stairs, when putting items away.
  4. Make it a family affair.
    • Go for a walk around the neighborhood.
    • Have a dance party in the family room.
    • Play a game with your children that allows both you and them to move.
  5. Finish up that yardwork. Now that it’s getting warmer, it’s a great time to go outside and burn some calories while giving your home a nice makeover.

 

 

Making Sense of All the Different Types of Oatmeal

by Carolyn Dunn, PhD, RD, LDN

So many types of oatmeal – how do you choose. Here is a guide to the different types and advantages and disadvantages of each. Oatmeal is a great quick breakfast that packs a powerful nutritional punch. It is a whole grain, is high in fiber. However, stay away from flavored or sweetened oatmeal with added sugar. Oatmeal should have just one ingredient—oats. Eat it unsweetened, topped with fruit, or with just a little white or brown sugar. All oatmeal is made from oat groats, which are the whole grain of the oat with only the outer hard husk removed. A number of different types of oatmeal are offered on supermarket shelves:

steel cut oatmeal

  • Steel-cut oats (Irish oats): Made by cutting oat groats into tiny pieces. Steel-cut oats are chewier than traditional oats, are digested more slowly, and may provide longer satiety. This type of oatmeal takes about 30 minutes to cook. This should be your go to for breakfast cereal. See the steel cut oatmeal blog on how to cook this super easy.types of oatmeal
  • Rolled oats (old fashioned): The most common form of oatmeal. Rolled oats are made by steaming oat groats that are then flattened (rolled) to create oat flakes. Rolled oats cook in about five minutes. 
Another great choice for breakfast. Many recipes call for old fashioned oats as a binder or for dishes that will be cooked for a longer period of time.
  • Quick cooking oats: To make this type of oatmeal, rolled oats are pressed into even thinner flakes and cut into small pieces. This type of oatmeal cooks in about one to two minutes. Not as good for a breakfast cereal as it does not have the satiety of steel cut. Some recipes will call for this if they do not have a long cooking time. Check out this wonderful banana pancake recipe that uses quick cooking oats. 
healthy oatmeal
  • Instant oatmeal: Oatmeal that has been precooked and dried. To cook, you simply add boiling water. Instant oatmeal is fast, but it does not have the distinctive chewiness of regular oatmeal. Also, many types of instant oatmeal have added sugar. 
There is one great use for this type of oatmeal – traveling. If you only have access to a coffee pot and not a stove or microwave, you can make oatmeal on the go. Just choose a plain variety and bring a banana.

To learn more about the importance of whole grains, check out this recent Mediterranean Diet webinar: Steps to Eating the Med Way: Eat More Fruits, Vegetables, and Whole Grains.

You might also like:

The Easiest and Fastest Way to Cook Steel Cut Oats

Steel Cut Oats with Warm Berry Compote

Living Happily Ever After with Oatmeal

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No Need to Stop The Green!

by Sadie Egan

I love St. Patrick’s Day. Not only because I am part Irish or the usual traditions associated with this holiday. But simply because it is the one day out of the year when nearly everything around me is my favorite color. Green! Green decorations. Green clothes. Green food! And I’m not talking about the kind of green food that looks as if it came straight out of a Dr. Seuss book. Instead, natural greens like kale, spinach, avocado, and many more, add color your plate to match the holiday festivities.

But St. Patrick’s Day is just one day out of the year. So, as it comes and goes, there is no reason to stop the green trend. Here are a handful of recipes from our St. Patrick’s Day Pinterest Board that use a variety of green vegetables.

healthy st patricks day

Shamrock Shake Smoothie

healthy green recipe

Bell Pepper and Potato Frittata

healthy st patrick

Mini Corned Beef and Cabbage Shamrock Tostadas

healthy st pattys

Mango-Coconut Green Smoothie with Kale

Thai Peanut Curry Noodles with Kohlrabi

Creamy Watercress Soup

st patricks day recipes

Loaded Garden Pizza with Alfalfa Sprouts

Guacamole Deviled Eggs

Shamrock Shaped Kiwi

Green Beans with Lemon Zest

healthy green recipe

Broccoli Rabe with Sundried Tomatoes

Try these other useful tips for adding more greens (and other veggies) to your plate. I mean it is National Nutrition Month after all. So, let’s put our best fork forward!

  • Add vegetables to your favorite entrée.
  • Use vegetables as a substitute for other, less healthy ingredients.
  • Zest up those veggies by preparing them in a new way.

Interested in St. Patrick’s Day event going on near you? For options in the Triangle area explore the List: St. Patrick’s Day events in the Triangle. For other events happening near you, check your local news media.

Are Nuts Healthy? 5 Reasons to Snack on Nuts

by Surabhi Aggarwal, RD, LDN

We all have times at work when hunger strikes and we wish we had a snack to carry us through the next few hours. While the vending machine may seem like a last resort for these occasions, we can plan to deal with these situations so both our body and wallet feels healthier and happier.

Nuts are a great option and they are my favorite snack at work for several reasons:healthy nuts

  1. A handful of nuts is packed with protein and healthy fat that helps curb hunger. One ounce serving of 23 almonds provides 160 calories and 6g protein.
  2. They have a good shelf life and can be stored in my office drawer for a reasonable length of time. I like to keep a small container of nuts in my office and refill it at home when I finish it. Buying single serve packs is also an option but may cost more than buying a big pack and portioning it yourself.
  3. There is a wide variety to choose from – almonds, walnuts, peanuts, cashews, pistachios or just about any nut that you like. You can choose plain or roasted. Mix them up, rotate through different types, roast and flavor them yourself, or just stick with your favorite.
  4. They are ready to eat – no washing, cutting or prep is needed before eating.

I have to admit that I used to be a fan of granola bars for my snack but no more. Ever since I switched over to nuts there have been no more granola bar boxes in my grocery cart. Why eat a processed bar that most likely has unnecessary sugar and ingredients I may not even recognize when I can enjoy the goodness of plain, simple nuts.

Try snacking on nuts while staying within your overall calorie budget – you won’t regret it!

Caring for the Heart(s): Find Your Caring Fitness Community

by Greg Moore

The photo shows two cards receivedheart simultaneously in late January 2017—one on the left is from Raleigh Crossfit and the one on the right is from the Alexander Family YMCA, also a Raleigh fitness institution. Both cards signify communities that look after my heart(s); yes, that last word is plural.

We all know from heart that we have two heart(s): one that is a four-chambered muscular organ which is vita for life, and one that makes us who we truly are, also vitally known as our spirit or our soul. One must find folks who will help us along life’s pathways to keep both heart(s) strong and nurtured.

The aforementioned cards arrived after a span of my absence from each location due to a family medial emergency involving my elderly parents and subsequent caregiving, a phase of life that I and many others struggle to explain to others not traveling through that arduous phase. Each community of fitness expressed their love and support, while equally expressing their longing for my return and their desire that I continue to look after myself— both encompassing my four-chambered organ and the true essence of ME, my soul/spirit/heart!

Find your caring fitness community that keeps you moving please— yes, find that community of positive social cues { as we state in our classes } folks who care for your heart and for your heart! You’ll be so glad they’re waiting for your return one day.

fitness community

9 Ways to Promote a Worksite Wellness Program

by Surabhi Aggarwal, RD, LDN

Employer sponsored wellness programs can be a huge incentive for employees to better their health. However, many times employees are unaware of wellness opportunities that are supported at workplace. Here are some ideas for HR managers and worksite wellness coordinators to bridge this gap and promote wellness programs so more employees can benefit from them:

  1. Include an article in your employee newsletter whether it’s monthly, quarterly or on some other regular schedule.worksite wellness
  2. Post flyers or posters on bulletin boards in break rooms or other high traffic areas.
  3. Include information on your office Intranet if you have one.
  4. Discuss the topic during new employee orientation and include an overview in employee manual.
  5. Promote the program through email announcements to employee listserv on a regular basis.
  6. Host a wellness fair to display and promote all employee wellness options.
  7. Announce during staff meetings and allow time for employees to clarify any questions.
  8. Hold a biometric screening for employees and provide them with resources on wellness programs available to them.
  9. Create a walking group, lunch-n-learn, or other event once a month to encourage participation.

Sometimes, it may take several times for an employee to see information about a wellness program before it sticks. Use one or a combination of strategies listed above to make an impact.

If your worksite sponsors the Eat Smart, Move More, Prevent Diabetes program, please feel free to contact the program team at administrator@esmmpreventdiabetes.com. We can provide you with custom ready-to-use marketing materials that can be used in variety of ways to announce the program to your employees.

Feel free to share an idea that has worked well to promote a wellness program at your worksite in the comments below.

Southwest Kale and Quinoa Bowl – Inspired by b.good

by Surabhi Aggarwal, RD, LDN

If you happen to know me personally, you would know that I detest eating out! It’s partly because of the fact that food eaten outside the home is not nearly as healthy as something that’s cooked at home and partly due to the fact that I am a vegetarian and always suspicious of potential cross contamination with meat products.

With that disclaimer, I will say that there are a few places I will go to when I have to go out to eat. I am very happy to share that b.good was recently added to my “I can eat there” list! Their kale and grain (or substitute with quinoa) bowls are satisfying, delicious and packed with healthy vegetables and whole grains. My favorite bowl is the Spicy Avocado and Lime; it’s 525 calories but it’s almost impossible for one person to eat the whole thing so I either share with a family member or take half back home for another meal.

While I like going to b.good, eating at home is always the first choice. After my recent visit to b.good, I decided to make my own bowl at home and it turned out to be pretty good. This doesn’t mean that I won’t visit b.good again but at least I can eat a version of their bowl when I want to in the comfort of my home. Here’s how I made my Kale and Quinoa Bowl, inspired by b.good:

Ingredients:kale and quinoa bowl

  • ¾ cup dry quinoa
  • 3 teaspoons olive oil
  • 8 ounce ( ½ bag) kale leaves, washed
  • 1 cup cooked black beans, drained and rinsed
  • 3 carrots, peeled and diced
  • 2 zucchini squash, diced
  • 1 avocado, sliced
  • 1 lemon and seasonings to taste

Directions:

  • Follow directions on quinoa package to cook and set aside.
  • Heat olive oil in a large skillet.
  • Add kale, carrots, zucchini and black beans.
  • Cook until kale and carrots are soft and season with salt, pepper.
  • Mix in the cooked quinoa.
  • Serve with sliced avocado and a squeeze of lemon juice on top.

Serves 4.

 

 

You might also like:

Easy Weeknight Meal: Stuffed Peppers

How to Make Healthy Pizza

 

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

by Cathy Thomas

I look in my lunch box some days and see the yogurt I have brought as part of my lunch and I just can’t…. I have selected the flavor and even new brands but I just cannot face another container of yogurt.

Here is a quick alternative when you have had it up to here with yogurt.healthy lunch

Refried Bean Roll Up

  • ¼ cup canned refried beans (choose a brand that is fat free)
  • 1-2 tablespoons shredded sharp cheddar cheese
  • Optional toppings – thin avocado slices, salsa, lettuce, tomato, jalapenos
  • 1 small whole-wheat tortilla or pita pocket

Spread the tortilla with the refried beans.

Top with cheese and toppings of your choice.

Roll up or fold over and wrap in plastic wrap or in a to-go container.

Place in your lunchbox where the yogurt once lived.

The picture shows one of my favorite variations on this dish. Pita bread with mashed avocado.

Dear yogurt, I will come back to you in a week or so. Thanks for letting me take this break.

Easiest and Fastest Way to Cook Steel Cut Oats

by Carolyn Dunn, PhD, RD, LDN

I try to eat oatmeal steel cut oat recipetwice a week for breakfast. It is a great way to get whole grains and, topped with blueberries or strawberries, I get a serving of fruit before I am even out the door.

I love the taste, texture, and satiety of steel cut oats. What I don’t love is the time it takes to cook. It is not a part of my morning to stand and stir for 30 minutes (or more). I have discovered the EASIEST way to make steel cut oats for my whole week in just minutes. It is also fool proof – works perfect every time.

The Easiest and Fastest Way to Cook Steel Cut Oats:

  1. Place 1 cup steel cut oats and 4 cups water in a medium pot. This will make 4 servings. If you only want 2 – just make half this. If you need more, well you get the picture – just use a 4 to 1 water to oat ratio. steel cut oats
  2. Bring the mixture to a full boil. 
  3. Cut the heat off and place the lid on the pot.
  4. Place the pot on a towel in the refrigerator overnight. 
  5. Next morning, heat the mixture and serve. It is the perfect doneness and thickness.

Note: If you don’t need all four servings at once, just remove what you don’t need and put back in the refrigerator in a container with a tight-fitting lid. I usually make enough for my whole week on Sunday night. That way the oatmeal is ready each morning – just heat and eat.

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