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Registration Open: FREE Holiday Challenge

by Madi Johnson

holiday challenge

The 2016 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 participants with tips, tricks, and ideas to help maintain their weight throughout the holiday season.

Last year’s Holiday Challenge was the biggest and best ever. We had over 13,500 participants from across the state and country. Now it’s time for the 2016 Eat Smart, Move More, Maintain, don’t gain! Holiday Challenge!

The Holiday Challenge will begin November 14th and run through December 31st.

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

  • Survive a holiday party
  • Manage holiday stress
  • Be a healthy host
  • Fit physical activity into your day
  • Cook quick and healthy meals
  • Plus healthy holiday recipes!

Follow us for Holiday Challenge updates, additional tips, and participant support on Facebook, Twitter, Pinterest, and Instagram.

Last year’s Holiday Challenge:

In 2015, more than 13,500 people from all 50 states and Canada took part in the Holiday Challenge. ALL 100 counties in North Carolina were represented. At the end of the program, 93% reported maintaining or losing weight. 99% of participants said they were likely to participate in the Holiday Challenge again next year. For more results click here: Holiday Challenge Results.

The Holiday Challenge is provided by Eat Smart, Move More, Weigh Less, a 15-week online weight management program, and Eat Smart, Move More, Prevent Diabetes, a 12-month online diabetes prevention program.

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

I am an Athlete! (Strong Women and the Power of LABELS)

by Greg Moore

Take another look at that photo used recently in my blog entry about Olympic lifting and my love/hate relationship with those movements! You may just spot one of my favorite coaches, Amber, in the background.  She is one of my favorite label-making  supporters!strength training for women

Let me explain please. When in a CrossFit box (gym), you become an athlete! Yes, I am an athlete. Why? Well, because my coaching supporters say so. That’s why! Each person in the box is referred to as an athlete, and that term carries power and motivation with it.

I have been inspired recently in a sermon series at my downtown Raleigh church about the power of labels that we carry and those we place upon others. It hit me when I viewed this photo for an unrelated blog entry (I thought) that I have become an athlete after a half-century of living. Having supporters who put a positive label on oneself empowers one to do things one never thought possible (see handstand push-up blog months earlier).

Strong women/female coaches and friends like Amber have redefined femininity in their time and encouraged others along the way to see the term as strong synonymous with that of healthy! You may be surprised how this feminine strength is catching on in our world. NPR did a fantastic article about how weight lifting can help women stay strong.

We even have a terrific webinar from our Nutrition Decisions series on this very topic: Strong is the New Healthy.

So I challenge you to place a label on yourself— that label of healthy! What does that mean to you? We at Eat Smart, Move More, Weigh Less and Eat Smart, Move More, Prevent Diabetes already label you as participant (or future participant)  and that very label brings with it hope, determination, and healthy potential! Thanks for joining us on this ride into better health.

Good Shoes Make Happy Feet

by Christi Clemons

There are many types and brands of athletic, casual, and dress shoes. With so many varieties available, one should buy a shoe for  comfort over the look as there are many things to consider that can potentially lead to foot problems. There are many benefits to wearing a good fitting shoe. An appropriate shoe can provide you with proper foot stabilization, decrease fatigue and work of muscles, decrease stress and strain of ligaments of the knee and/or foot joints, and provide protection within various terrains and climates.best walking shoes

It is important to know what to examine and consider before purchasing a new shoe to assist with overall foot care and wellness. Feet are more susceptible to change with age, certain medical diagnosis, and sometimes with increased physical activity. Purchasing proper shoes may also assist in preventing potential injury and/or legs and hips not being properly aligned. There are a list of things to consider from both your current and potential shoe before purchase of a new shoe to maintain healthy feet.

  • Examine your current shoe for signs of increase wear around specific areas around the sides and bottom of shoe
  • Measure the length of both feet: The size of shoe may vary depending on the brand. For some, one foot may be larger than the other
  • Measure the width of each foot
  • Examine the sole of the shoe for gripping to decrease risk for sliding and for falls
  • Make sure there is ½ inch between your toe and tip of the inside of the shoe
  • Examine cushion of shoe and shock absorption components for various terrains
  • Examine overall quality and make of shoe to ensure proper protection
  • Stand and walk in shoes to ensure comfort and balance
  • Make sure laces and fit around foot are not tight
  • If you are flat footed or have a decreased arch it is beneficial to buy a shoe with arch support
  • Choose a shoe designed for the activity of choice (example: running shoe, walking shoe, basketball shoe). 

Plus, new shoes can get you motivated to move more. Enjoy your new shoes and celebrate the miles you will walk and the mountains they will climb (metaphorically, but maybe also physically). Always remember, if your feet ever exhibit any signs of change in color, sensation, swelling, or pain please remember to contact your doctor. 

Avocado and Chocolate Desserts

by Madi Johnson

You might already think this is a crazy blog post before reading it. But hear me out. Avocado desserts are delicious. Yes, really! Avocados create creamy, healthier desserts and you wouldn’t even know they are in there. In fact, all of these recipes I am about to share were given to groups of unsuspecting people (male and female) and no one noticed. No one even realized they were “healthier”, let alone had avocado in them. Notice I am saying these are healthier treats, not healthy treats, as they do still have sugar in them so it’s important to continue to be mindful of portions.

My favorite options I’ve tried so far are chocolate avocado brownies and chocolate avocado popsicles. Both these chocolate avocado fudge popsicles as well as these  turned out great. They are perfect for a warm summer night and the whole family loved them. They are quick and easy, and I used dark cocoa powder to bring more of a dark chocolate taste. No popsicle holders? A small paper cup and a popsicle stick work great too.

madi-avocado_-final

Another favorite are these chocolate, black bean, and avocado brownies. They are absolutely delicious! They have fooled many friends and family – most cannot believe there is avocado in them, let alone black beans too! You do need a high powered blender to make them though, but that results in a creamy batter without any noticeable black bean pieces. Best served with a dollop of frozen yogurt or low-fat ice cream.

avocado brownies

Now use that same popsicle recipe and instead of freezing it, you can make a chocolate avocado mousse. I’ve tried both this dark chocolate avocado mousse or this same recipe for the popsicles and just refrigerated the mousse instead of freezing it. My mousse is not nearly as pretty as their picture, but I included it below anyway. I shared this with my husband before telling him what was inside– and he loved it. Both this mousse and the popsicle batter are also great with added strawberries or mixed into plain Greek yogurt. Also pictured are dark chocolate avocado cookies. Although they didn’t look like regular cookies because of their funny shape, they taste just as fudgey.

madi-avocado-3-final

 

Hiding vegetables in dishes is one of my favorite past times (right after enjoying them as they are). I add pureed spinach into anything I can, more black beans into my brownies, and pumpkin into my baked goods. Do you have a sneaky vegetable dessert, or any recipe, I can try? Share it in the comments or send it to us on Pinterest!

 

What is Diabetes? Can it be Prevented?

by Surabhi Aggarwal, RD, LDN

What is type 2 diabetes?

Type 2 diabetes, the most common form of diabetes, is a condition when thereprediabetes is too much sugar (or glucose) in the blood. While a normal blood sugar level is important for proper functioning of body; too much sugar can damage parts of the body such as the eyes, kidneys, heart and nerves. Our body breaks down all the different types of food we eat into a simple form of sugar, which provides energy to the body. Insulin, a hormone produced by our body, helps move the sugar from our blood into cells to maintain normal blood sugar levels. However, with type 2 diabetes, the body doesn’t use the insulin properly, and it leads to a rise in blood sugar levels. Diabetes is a serious disease that can cause heart attack, stroke, blindness, kidney failure, or loss of feet or legs.

But… what about prediabetes?

Prediabetes is a condition when blood sugar levels are higher than normal but not high enough to be considered as type 2 diabetes. If proper measures are taken at this stage, the onset of type 2 diabetes can be delayed and even prevented. However, if no action is taken, up to 30% people with prediabetes develop diabetes within 5 years*. Eating smart, moving more and managing weight prevent diabetescan help reverse this condition. A structured lifestyle change program that helps someone adopt strategies to eat healthy, be physically active and manage stress is called a diabetes prevention program.

So, how do I prevent diabetes?

The Centers for Disease Control and Prevention (CDC) conducted a research study several years ago for a structured diabetes prevention program. Based upon the positive results from this study, the CDC set guidelines that providers can follow and obtain CDC recognition for their diabetes prevention program. Eat Smart, Move More, Prevent Diabetes is a CDC recognized program – it’s designed to help prevent diabetes following CDC’s guidelines. Even better, the program is offered online in real-time which allows participants to be in a live, interactive session with their instructor and others with similar goals. The program is 12 months long and participants can conveniently attend classes using a computer or mobile device at work or at home. Eat Smart, Move More, Prevent Diabetes motivates and EMPOWERS participants.

YES, diabetes can be prevented! Eat Smart, Move More, Prevent Diabetes can help.

Click here to see available class times, learn more information, or to enroll in an upcoming class.

For questions, please email administrator@esmmpreventdiabetes.com

Registration Now Open for the September Series!

by Madi Johnson

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

Registration Deadline: September 9th at 5:00pm ETdiabetes prevention

 This September, fall into health with a new focus on YOU.

Eat Smart, Move More, Prevent Diabetes classes are held online with a live instructor. Eat Smart, Move More, Prevent Diabetes is an evidence-based diabetes prevention program recognized by the CDC. Classes beginning in September will be accessible on all computers, laptops, and mobile devices.

 Classes begin the week of September 12th

Lunch time and evening class available

Registration deadline: September 7th at 5:00pm ET

How the Olympics Inspire me to ‘Move Strong’

by Greg Moore

Take a look at photo. Yes, I can clean and jerk with thebenefits of strength training best of them. No, I don’t claim to be one of the best of them— take a look at theSummer Olympics in Rio and you’ll clearly see that I’m not in theelite category of weightlifters. Hey, 99.99999% of us are thankfully not in the elite category of anything! I personally don’t care to be elite—- I tend to like company in all aspects of my life.

Please note my ‘celebrate’ – shirt under those weights and the American flag! I celebrate each day I enter the gym to build up lean muscle mass and attempt to stave off sarcopenia at the tender, yet exciting age of 50.

I hope you’ll learn to love weight lifting as I did over a course of time. I used to hate to do it, but I loved to socialize with others at my Raleigh CrossFit box (crossfit’s name for a gym). I now realize that weight-lifting is one of my strengths (no pun intended) in my healthier lifestyle changes as it helps me burn more calories while I am at rest.

So, drop what you’re doing. Turn the Rio Summer Olympics off for a moment over the final hot weekend and hit the weights. We have great resources for strength and flexibility exercises at www.esmmpreventdiabetes.com under TOOLS.

My Favorite Garden Find

by Madi Johnson

Although I love every aspect of my garden (my first garden blog told you all about that) and every fruit, vegetable, or herb I pick off a stem, there can still be a favorite. Before I share my favorite, I want to share a few of our “wow” moments so far. This is what makes gardening so fun!

The first ‘wow moment’ came in the form of Swiss chard. Still going strong from our winter lettuce and herb boxes, Swiss chard apparently thrives in cold or hot weather (a delicious surprise!). One day while watering and pruning the garden, I found this bad boy growing among the rest. An ELEVEN INCH Swiss chard leaf! This has to be a record! I also just learned that chard ranked #3 (wow) in the CDC’s list of powerhouse fruits and vegetables so I hope this plant keeps growing and growing.

The second ‘wow moment’ came a few weeks later when this hilarious cucumber seemed to appear out of nowhere. Telephone? Eel? Letter “L”? I love it. Where else are you going to find cucumber with a handle? Imperfect produce deserves love too.

My favorite ‘wow moment’ was discovering yellow cherry tomatoes. These little guys are DELICIOUS. I had no idea there was a difference in taste of yellow compared to red cherry tomatoes. Maybe it’s because they are home grown so they have more flavor, but I can’t get enough of them. They are so good. Even my husband eats a few of them and he loathes red cherry tomatoes. And he likes these! So we are two for two with him expanding to vegetables he “doesn’t like” (last year it was green beans). Also, while I am praising these cherry tomatoes, is how quickly and easily they grew. They took less water than the other tomato plants, started producing fruit way (way!) sooner than the other tomato plants, and require less water than they do.

grow your own tomatoes

Have you had unique experiences in your garden? Have you tried yellow cherry tomatoes from a garden, farmers’ market, or store? Share your thoughts!

Also, this was our first little harvest. A green bell pepper, a few yellow cherry tomatoes, and a handful of green beans. All of them were immediately gobbled up and they were de-li-cious.

Calories Don’t Recognize Vacations

by Greg Moore

I hear it all the time while teaching Eat Smart, Move More, Prevent Diabetes (and Eat Smart, Move More, Weigh Less):  “ I was doing so great on t r a c k i n g and moving until vacation hit. “  I don’t dream of telling anyone that vacation season is prime weight loss/ weight-maintenance time. healthy while traveling It simply is not. However, one need not allow the calorie monster to win each time one takes some R & R. Since calories don’t recognize vacation, I have four simple steps to counterbalance the not-so-inevitable weight gain:

  • Schedule movement with your friends, family members, pets during vacation. I always plan some form of movement for each day of vacation. There is never a sedentary day during my vacay (hey, that rhymes!). I recently incorporated some kayaking with Rusty (gotta mention the pooch) during some coastal R & R in summer of 2016.
  • Plan meals so that eating out need NOT be the order of the day. One of the great things to do pre-vacation is plan meals and snacks among your traveling compatriots. Spread the joy and lessen the cooking-cleaning chores with a detailed plan for the cottage or cabin or campsite. Include trips to farmers’ markets and utilize ncfarmfresh.com for help in finding fresh produce throughout NC (if NC is your vacation destination).
  • When going out for that special vacation meal (we all do it), try to decide on healthier choices before entering the restaurant. Use the restaurant’s website to see if nutritional information is available. Decide what you plan to order prior to going through the front door—– and WRITE IT DOWN, so specials don’t sway you into unhealthy eating.
  • Remain mindful of alcohol intake during your down time. With 7 calories per gram, alcohol should be consumed in moderation during vacation and all times. One need NOT over-indulge with alcoholic drinks to have serious fun while vacationing.

Oh, above all else—– have some FUN and enjoy time away from the daily grind. We at Eat Smart, Move More, Weigh Less and Eat Smart, Move More, Prevent Diabetes, shall be cheering for your healthiest best.

Stress A Lot Less

by Christi Clemons

In our daily lives, many get distracted from enjoying life because of stress. The effects of stress can be harmful to your body. The long-term effects of stress can even become a precursor for various chronic diseases.  What assists me with stress is to take controlmanage stress of my life and situations by decreasing negative thoughts, worry, and strain of the mind and body through various activities and habits.

There is no magic pill for eliminating stress. To decrease stress one has to understand how manage it. The benefit of stress release are the release of chemicals called endorphins within our brain. Endorphin release can cause a positive feeling of euphoria and general happiness. Some of the effects of stress include headache, high blood pressure, increased heart rate, weight gain, and depression. Listed below are some things that may assist your mind and body in helping decrease and manage stress in your daily life. As you can see, the list includes many forms of physical activity. Being physically active is a key strategy to managing stress, and for me, it is number one. In addition to this list, Eat Smart, Move More, Weigh Less offers a free webinar on stress presented by Dr. Carolyn Dunn of NC State University (type your name under “Guest” and then click “Watch Recording Now”). 

Ways to assist your mind and body to manage stress in your daily life:

  • Yoga
  • Time management
  • Walking
  • Tai Chi
  • Schedule your day
  • Take a mental break
  • Pilates
  • Sleep
  • Listen to music
  • Read a book
  • Turn off technology
  • Positive reflection
  • Deep breathing
  • De-clutter thoughts and environment
  • Garden
  • Dance
  • Continue to eat healthy
  • Spend time with friends and family
  • Laugh
  • Meditate
  • Paint or write
  • Pilates
  • Find a hobby
  • Ride a bike
  • Accept what you cannot change