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“Eating the Med Way, I Truly Feel Fantastic”

by Madi Johnson

We are thrilled to introduce our guest blogger, Susan. Susan is participating in our current Mediterranean Diet webinar series and has experienced incredible results. She shares her story below. Way to go, Susan!

mediterranean diet

“A friend had introduced me to the Mediterranean lifestyle last spring. She had tried to talk to me about it after my labs were done in January and my numbers were way to high and my blood pressure numbers were higher than ever!  I had tried to “diet” on my own by drastically reducing my calories, which only led me to to lose a few pounds and gain them back.

So I was excited when the MED Instead of MED webinars started!  I was thinking “what perfect timing”!

I was already trying to eat the Mediterranean way as much as I thought I could from my friend’s help; cutting out fried foods and eating a lot less sugar.  I still had red meat more often than recommended.  Although trying to do the Med way, I wasn’t as focused as I am now, until after the last couple of webinars!  I’ve learn so much more after those.

I missed the Dec. 9th webinar (Steps to Eating the Med Way: Change Your Protein) and with it being the holiday season.  I decided to go back & watch it after the new year when I was ready to get back started eating healthier.  That webinar and the one on Jan 27th (Steps to Eating the Med Way: Swap Your Fats & Snack on N
uts) probably helped me the most to really focus on changing my eating, my mindset, and behaviors to be more in line with the Med way.  Now I am eating more fruits and vegetables, & hardly no red meat ever and believe me I’m a steak girl.  I eat more grilled chicken than fish but I’m starting to try to incorporate more fish.  Eating clean and healthy the Med way, I truly feel fantastic!

I have also added 15 to 30 minutes walking every day which is a miracle for me!  Since I sit at a desk all day and don’t exercise!  It is teaching me a lifestyle change for sure.

Since January 18th, 3 weeks, I’ve lost 12 pounds and 5″! I’ve lost  45 pounds 34″ and drop 4 sizes total since last May!  Needless to say, my lab numbers are back to normal.

My health is better than ever!  I want to continue to improve my health and reach my physical goal.  I’m so thankful for the webinars offered because they are great support for me in continuing to try to make this healthy lifestyle change and reach my ultimate goal!!  Thank you for this opportunity to learn more!  I can’t wait for the next webinar!”

The next Mediterranean Diet webinar will be held on February 24 at 12:00pm ET. Register now (it’s free): Steps to Eating the Med Way: Eat More Fruits, Vegetables, and Whole Grains.

To learn more about the Mediterranean Diet webinar series, please click here: Mediterranean Diet Webinar Series.

Treats for Your Sweets

by Sadie Egan

It’s that time of year again! Where love is in the air. Hearts are all around. Everywhere you go is decorated in various shades of reds and pinks.

healthy valentineThe grocery stores are loaded with all kinds of stuffed animals and flowers. Oh, and who can forget those isles filled with chocolatey treats.

Everyone wants to do a little something for that special someone in their life. No matter who that special someone is, you want to show them that you care. Well here is a cute and healthy alternative to that heart shaped box of chocolate.

Strawberry Lemonade Gummy Lollipops

What you will need:

A Container of Strawberries or 2 cups Organic Strawberry Puree

¾ cup Lemon Juice (if possible freshly squeezed)

3 Stevia Extract packets

¼ cup Unflavored Gelatin

Cheese Cloth

Heart Shaped Silicone Mold

Lollipop Sticks

Directions:

  1. Wash strawberries, cut off the leafy part, and puree in a blender. Measure out 2 cups of the puree and place in a medium-sized bowl.
  2. If using fresh lemons, squeeze out the juice. Measure out ¾ cup of lemon juice and add to the bowl with the puree.
  3. Stir in the stevia extract.
  4. Drape cheese cloth over a medium size bowl (or directly over your sauce pan), pour mixture in the center of the cheese cloth. This can be very tricky on your own, so it’s the perfect opportunity to get that special someone involved. Tie the cloth closed and squeeze to get as much liquid out as you can (you should get about 2 cups after straining).
  5. Pour mixture into a non-stick sauce pan, sprinkle the gelatin over top, and let sit for about 5 minutes.
  6. Stir mixture together and rid it of any big clumps.
  7. Place the pan over medium-high heat and stir constantly.
  8. Once there is a strong bubbling remove from heat.
  9. Let mixture sit for a few minutes so bubbles have a chance to go away, then carefully scoop mixture into your mold.
  10. Let cool on the counter for about an hour, then place in the refrigerator.
  11. Refrigerate until firm.
  12. Remove from mold and carefully insert a lollipop stick into the bottom of the gummy.
  13. Keep refrigerated until ready to share!

healthy valentine's day

Participant Testimonial: “24.6 pounds down and 2 clothes sizes smaller”

by Madi Johnson

The following is a testimonial from a recent Eat Smart, Move More, Prevent Diabetes participant, Patty. Patty just finished Phase I of the program and is about to move on to Phase II, way to go Patty!

online diabetes

“I received a diagnosis of pre-diabetes in August 2016.  It was very frightening.  My younger sister had a stroke in May. She has diabetes and high blood pressure and was diagnosed as being morbidly obese. She did nothing to safeguard her health.  Now she is bedridden in a care center and may remain there for the rest of her life.  (FYI: I turned 64 in September and I started Eat Smart, Move More, Prevent Diabetes at 166.6 pounds)

When the doctor (not my regular doctor who was on vacation) gave me the news that I was pre-diabetic, she added, “And, I can give you a drug to help.” Fortunately, I replied, “I think I will do this on my own.”  The previous year I had lost 20 pounds and gained back 10-15 pounds of it. When I saw my doctor in September for a regular checkup, she said that I needed to lose weight and I could do it on my own.  The pre-diabetes diagnosis made realize that I needed to get serious about improving my health.

I immediately made a plan to DO EVERYTHING I could: diet, exercise, and research to learn more about pre-diabetes and diabetes.  I searched online, found Eat Smart, Move More, Prevent Diabetes….I signed up. It didn’t matter that it was in North Carolina and I was in Texas……thank you technology!  My motivation was to be healthier and to keep pace with my husband on vacations.

I have been an on-off exerciser.  For several years, I rode in the MS150-a 2 day bike ride, where you ride your bike 100 miles day 1 and 65 miles on day 2 to help fight MS.  Being older and overweight, I always trained a lot-riding 150-200 miles a week plus.  During training, I would never lose a pound but I would drop 2 sizes in clothing.  I love to bike, so in September I went back to biking….indoors or outdoors on a “fun” bike not my road bike.  I am used to exercising and this was easy for me to implement.

And then Eat Smart, Move More, Prevent Diabetes started.  Eat Smart, Move More, Prevent Diabetes is the program where everything came together.  I really like the class led by Heidi on Monday nights.  I appreciate the important information that is shared and Heidi’s positive and supportive style.  The comments of other group members are always helpful.  I really listen and try new things that come up during class.  The tracking is KEY for me! Eat Smart, Move More, Prevent Diabetes encourages me to track my exercise (easily done thanks to my FitBit) and my weekly weight (another phone app).  But the discussions during class about tracking your eating is what changed things for me.  Eat Smart, Move More, Prevent Diabetes emphasizes the importance of tracking but counting calories is not required.  Sometimes I count the calories sometimes I don’t.  The tracking is key.  The calories are just a detail.

This journey has been relatively easy for me—it is work but I am willing to work hard for anything I want—especially health.  I am living alone these days because my husband is working abroad for the past 18 months.   He sometimes travels to the states but we meet in Europe or Asia 3-4 times a year.  He is 10 years younger than me and very fit.  He has never been overweight and is committed to exercise.  Since I live alone, I can keep some temptations out of the house.  My husband and I have always eaten most of our meals in restaurants—it has been very helpful to limit eating out after learning how to cook at home more through Eat Smart, Move More, Prevent Diabetes. We were in Paris in July and I had a hard time keeping up with my husband.  For the Winter Holidays, we were in Rome and Venice and I matched him step for step!  What a great accomplishment for me!

The key to my successful weight loss (24.6 pounds down and 2 clothes sizes smaller) has been Eat Smart, Move More, Prevent Diabetes. The program gives me information that might not be “new” to me but things I need to be reminded off.  I like being a member of the group, a wonderfully supportive and well-informed group….I am surprised at how much interaction can go on during a well-run online class-Thank you!  Eat Smart, Move More, Prevent Diabetes helps me set Smart goals both short and long-term. AND the tracking is #1 for me (which is why I mention it again and again).  I currently track my eating, my exercise, and my weight, plus as an added bonus, my sleep.  I am slowing down my weight loss and now my main focus will be shifting to improving my nutrition.  The information from Eat Smart, Move More, Prevent Diabetes will help support this new focus.

Today, as compared to 9-12-16, I am much healthier, much more fit, and better informed about my diet.  Eat Smart, Move More, Prevent Diabetes has been the vehicle that puts exercise, eating, and nutrition into context.  I highly recommend the program and I am looking forward to finishing Phase #1 and beginning Phase #2.  I thank you with my whole heart!

Healthy Superbowl Recipes

by Madi Johnson

The big game is on Sunday and whether you’re hosting a party, attending a party, or just watching at home, there is usually some “Superbowl food” involved. This year, stick to your Eat Smart, Move More, Weigh Less goals while still enjoying the game. Below are a few tips and healthy recipes– Go Team!

  • Plan ahead. We know the game is on Sunday night at 6:30pm, so we can eat small and healthy meals throughout the day to make sure we are not starving when game time comes around. By keeping hunger at bay, we will be less likely to overeat and less likely to choose unhealthy temptations.  When I’m starving, it’s nearly impossible to stop myself from eating the whole cheese dip. But when I am satisfied or slightly full already, I can take a small amount of the cheese dip (it’s the Superbowl!) and move on to watch the game, talk with friends, etc.
  • Bring a healthy option. Going to a party or hosting a party? Bring your own healthy option to save you from the tempting dishes. Just in case there are no, or very little, other healthy options, make sure it is something that you enjoy and something that will fill you up. Believe me, others will appreciate it’s there too! My favorite go-to’s are sliced vegetables with hummus, this delicious mixed bean salad (tastes better than it looks), or a quick white chicken chili. All of these options are hearty enough to fill me up and become my safety-net at a party.
  • Move more during commercials. I love the Superbowl commercials more than the football, and I don’t like to miss them. But, I can still stand up and walk in place while watching them, allowing me to stretch my legs and get some steps in. If commercials aren’t your thing, use this time to walk around the party and mingle with others.
  • Play a game of “see this, do this”. Add some physical activity to your viewing party by making a game out of it. If you see a touchdown, do 10 push ups. If you see a funny commercial, do 10 jumping jacks. This is especially fun for kids to get involved. Here’s a list to get you started.
  • Be mindful. It’s time to put all your mindfulness techniques into place. Pay attention to what and how much you’re eating by tuning into your surroundings. We tend to eat something because it’s there, because everyone else is, or because of the sights and smells of the party. Eat slowly, put your fork down between bites, assess your hunger scale before choosing a food, and take a second to determine if the food is worth your calories. Be mindful of enjoying the party for the people – not the food.

Below are a few healthy Superbowl recipes, but we have lots more.

Loaded Sweet Potato Nacho Fries

Sriracha-Buffalo Cauliflower Bites

Sweet Potato Skins with Guacamole

Buffalo Chicken Meatballs

Soy-Lime Baked Buffalo Wings

Warm Spinach Dip

Slow Cooker BBQ Pulled Pork

veggies on a cutting board

Creamy Ranch-Style Dip

How Are Those New Year’s Resolutions Going? We can help.

by Madi Johnson

 A lot can happen in 12 months. Your whole life can change.

online diabetes prevention

Start 2017 with a new focus on YOU. One hour a week.

Eat Smart, Move More, Prevent Diabetes classes are held online in real-time with a live instructor. Eat Smart, Move More, Prevent Diabetes is an evidence-based diabetes prevention program recognized by the CDC. Classes are accessible on all computers, laptops, and mobile devices. To see a snapshot of how it works, please watch this video here: Overview video.

Back by popular demand – Sunday evening class!

Registration closes on February 3rd at 5:00pm ET

See Class Times

Diabetes CAN be prevented. We can help!

Healthy Views to Eliminate Dinner Blues

by Christi Clemons

Healthy Views to Eliminate Dinner Blues

Sometimes coming up with quick and easy healthy ideas to prepare for dinner or parties especially last minute can seem difficult. Don’t fret! There are resources to help those especially who prefer a visual of recipes to help spark their creative ideas. Preparing foods with lots of color also is a good way to attract food lovers to your dish. Remember, it’s your opportunity to promote healthy eating and showcase your creative cooking talents.

Below are some quick and easy healthy dish options to bring joy to any party!

For more healthy recipes options check out:

Eat Smart, Move More, Prevent Diabetes Pinterest

Eat Smart, Move More, Prevent Diabetes Instagram

healthy appetizer

Rainbow Fruit Skewers

Roasted Garlic Humus

Vegetable Cups

Deviled Eggs

Buffalo Chicken Meatballs

healthy entree

Roasted Lemon Pepper Salmon with Asparagus

Cobb Salad

Hawaiian Chicken Kabobs

Turkey Chili

Chicken Quesadillas

healthy dessert

Granola and Fruit Parfait

Pretzels

Cinnamon Apple Muffins

Apple Nachos with Peanut Butter

Sweet and Salty Chocolate Covered Banana Split Bites

Sleep To Eat Less

by Carolyn Dunn, PhD, RD, LDN

 

Would you be able to maintain your weight if you ate a large brownie every day, how about a hot fudge sundae? A new study showed that folks that don’t get at least 7 hours a sleep a night consume upwards of 385 calories more the day after a low-sleep night – about the number of calories in a large brownie or hot fudge sundae.

Making sure you get at least 7 hours, preferably 8 hours, of sleep each night is quickly becoming weight management strategy #1. The data continue to pile up the impact that sleep deprivation has on our eating and physical activity patterns. It is clear that getting enough sleep should be in our list of “must dos” to help achieve and maintain a healthy weight.

 

Eur. J. Clin. Nutr. 2016 Nov 2. doi: 10.1038/ejcn.2016.201.

Perfect Grab-and-Go Healthy Snack

by Madi Johnson

The Mediterranean Diet healthy nutscontinues to be supported by the medical community, and as a result, continues to increase in popularity. In fact, it was recently featured on CNN and the U.S. News rated it a top diet of 2016.  The Mediterranean-style eating pattern has been shown to promote health and decrease risk of many chronic diseases. 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.

We are in the middle of a fantastic webinar series that focuses on the Mediterranean style eating pattern, called Steps to Eating the Med Way. Dr. Carolyn Dunn of NC State University began the webinar series with an overview of the Mediterranean Diet, and then each month breaks the diet down into easy-to-follow steps. Last month was focused on changing proteins – if you missed either webinar, I highly recommend watching the recording!

As I mentioned, the Mediterranean Diet emphasizes healthy fats. Nuts are an excellent source of healthy fat, fill us up quickly, and keep us fuller for longer– all the things you look for in a perfect snack. I have been adding nuts to my various meals and snacks throughout my week. I add almonds or walnuts to smoothies, top my oatmeal with pecans (or slivered almonds), toss my salad with a variety – anything from pistachios, slivered almonds, sunflower seeds, pecans (you name it!). The biggest difference for me has been my snack swaps. I now choose nuts as a snack and I find that I have more energy and I am more satisfied until I reach my next meal. The easiest way to snack on nuts is to buy the pre-portioned nut pouches. They are little more expensive, but I find that I actually grab them from the pantry while I’m running out the door instead of just having the good intention to choose nuts as a snack. My favorite pre-portioned nut pouches are from Trader Joe’s, they are the perfect size and the perfect combo of different nuts (they also have single-nut options). The best part— they don’t need to be refrigerated, don’t get smashed easily, and they don’t get stale quickly. Can I get an Amen!? I throw them in my purse (this has been a LIFE SAVER!), in my desk, in my lunch box, in my car – you name it.

And just in case you haven’t heard enough about healthy fats and nuts, our next webinar is titled Steps to Eating the Med Way: Swap Your Fats & Snack on Nuts.

Mediterranean diet

Tasty and easy butternut squash recipe

by Carolyn Dunn, PhD, RD, LDN

The Thanksgiving holiday signals a time when winter squash are in abundance. Butternut, acorn, and pumpkins – are all great fiber-rich squash to enjoy when the weather turns cold. One of my favorite ways to make butternut squash also is the easiest.

Smashed Butternut Squash

I like to use this as a bed for grilled chicken or salmon. It is great warm, room temperature or even cold. If you have leftovers, warm slightly and top with an over medium egg.

1 large butternut squash

salt and pepper to taste

2 teaspoons olive oil

Instructions:

  1. Cut the squash lengthwise and scoop out the seeds.
  2. Place cut side up on a baking sheet.
  3. Lightly salt and pepper the squash.roasted squash
  4. Place 1-teaspoon olive oil in the hollow of each squash half.
  5. Bake on 375 until very, very soft. The skin will begin to break down.
  6. Remove from the oven and let cool for 5 minutes.
  7. Using a spoon, remove the meat from the skin and place in a large bowl. Make sure to not loose the juice that pools in the hollow during cooking.
  8. Mash slightly with a fork.
  9. Adjust seasoning as needed.

It’s More Than a New Year’s Resolution – It’s a Lifetime Change

by Madi Johnson

 A lot can happen in 12 months. Your whole life can change.

online diabetes prevention

Start 2017 with a new focus on YOU. One hour a week.

Eat Smart, Move More, Prevent Diabetes classes are held online in real-time with a live instructor. Eat Smart, Move More, Prevent Diabetes is an evidence-based diabetes prevention program recognized by the CDC. Classes are accessible on all computers, laptops, and mobile devices. To see a snapshot of how it works, please watch this video here: Overview video.

Evening classes available (Sunday evening class is almost full)

REGISTRATION DEADLINE: January 4th at 5:00pm ET

See Class Times

Diabetes CAN be prevented. We can help!