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My Go-To Healthy Lunch for the Office

by Kelly Nordby, RD, LDN

When I am in a rush in the morning…pause, who am I kidding, with a seventh and fourth grader to get out the door with a healthy breakfast in their bellies and a healthy lunch in their backpacks, a dog to walk in the mornings, and a workout for myself, there are not many mornings when I am NOT in a rush.  This hectic morning routine leaves me with only a very few minutes to pack my own healthy lunch and get to work on time.

I have discovered a healthy lunch idea that is super quick and easy and has become my “Go-To Healthy Lunch” more days than not.  It is a black bean and cheese quesadilla. To add some vegetables, I also top this off with a big handful of spinach, when I have some that has not gone bad in my refrigerator.  In an effort to get as much fiber as possible without a lot of extra calories, I have discovered these Ole Mexican Foods Extreme Wellness wraps.  They have only 50 calories, 11 grams of fiber and 0 grams of sugar.  The first ingredient is also 100% whole wheat flour, but most importantly, these wraps taste good!  I simply throw the ingredients into a bowl and heat it in the microwave at work to melt the cheese.  So delicious, quick, and healthy!

healthy lunch

Recipe

1  Wrap (I like Spinach and Herbs flavors)

½ cup canned black beans (drained and rinsed)

¼ cup shredded cheddar or Colby jack cheese

¼ cup fresh salsa

1 cup spinach (if you have some)

At home

  1. Remove wrap from package and place in a microwave-safe bowl.
  2. Top with cheddar cheese, black beans, salsa, and spinach.

At work

  1. Heat in microwave for one minute.
  2. Fold in half and enjoy!

Nutrition information = 318 calories and 20 grams of fiber.

For other healthy and inexpensive lunch ideas to bring to work, check these out! I am always looking for new ideas, what do you bring to work? Add it in the comments below.

Adopting Healthy Behaviors and Lifestyle Changes During the Holidays

by Madi Johnson

Many of us have holiday memories that are near and dear to our hearts. In most cases, we associate these memories with food. If you have a favorite holiday food that may not fit within your diet, it does not necessarily mean that you should cut it out.maintain dont gain

In the Mindful Holiday Eating webinar, Dr. Carolyn Dunn explains strategies to help you enjoy the holiday foods you love while staying within your calorie budget. The webinar also gives helpful tips for the holidays regarding holiday parties and lifestyle changes. Below are a few examples.

  1. Plan your Holiday Season
    • Incorporate activities that you or your family love that fit within your schedule.
    • Planning helps to avoid excess stress and tiredness. For examples, learn to say “no”. You do not have to accept every single holiday party invitation.
  2. Determine which foods are “calorie worthy” to you
    • Imagine your food calorie budget like your financial budget. We do not have unlimited money to spend, just like we don’t have unlimited calories to consume, so pick the foods that you enjoy the most and avoid the excess.
    • To determine if something is calorie worthy, decide if it tastes good (is it really good? make sure it’s worth the calories), or if it is packed with nutrients to decide whether to fit it into your calories budget.
    • Let it go if you don’t like it; just because it is on your plate does not mean you should finish it- even if your favorite Aunt Barb prepared the dish. After you take a bite, decide if it’s calorie worthy to continue.
    • Just have one bite- studies show that people who just consumed one bite of a certain food satisfied their craving just as much as the people who ate the entire food item.
  3. Surviving Holiday Parties
    • Determine if this party will be your lunch or dinner and eat beforehand accordingly. If it is going to be your full meal, just have a small healthy snack like an apple beforehand. If it is not going to be your meal, eat something more filling before attending like whole wheat toast with avocado.
    • Remember that the buffet is not necessarily YOUR buffet. The variety and amount of foods on the table is there to provide enough options for guests to be able to find something they like. Zero-in on your favorites and eat those specific foods instead of trying everything.
    • Position yourself away from the food and drinks. Studies show that the closer you are to the food table, the more likely you are to eat even if you are not hungry.
    • Hold your beverage glass. If you leave your glass sitting on the table, people will often come by and fill it. This lessens your control over how much you are consuming, and you may not be aware of how much you have had by the end of the party.
  4. Sleep- don’t skip it!
    • Sleep is a relative topic during the holidays because lack of sleep increases appetite. In addition to the increased appetite, the fatigue causes a decrease in energy expenditure. So we tend to eat more and move less when we are sleep deprived.
    • Stick with your normal routine and try to get at least 7-8 hours each night.
    • Avoid caffeine late in the afternoon or evening.
    • Limit alcohol or heavy foods late at night.
    • Make your bedroom a sleep sanctuary by turning off electronics and maintaining a cool temperature.
  5. Stay Active
    • Time off work during the holidays allows for you to possibly try out a new activity.
    • Physical activity will reduce holiday stress.
    • Activity will burn off the extra holiday calories.
    • Changes in schedules allow you to vary your typical exercise times. Try yoga in the morning or take a long walk around lunch time.

We hope you have the BEST holiday season while also eating smart and moving more!

Vegetable of the Week: Baby Bok Choy

by Sarah Myer

baby-bok-choy-leaves

This week’s vegetable is baby bok choy.  Why you ask? It was on sale at Harris Teeter.

Baby Bok Choy baby-bok-choy

It’s in the same produce section as spinach, greens, and collards. Like cauliflower, it is packed with vitamins (A, C, and K) and minerals (iron, potassium, and calcium) and is a good source of fiber. It is also considered a “non-starchy” vegetable for those looking for foods low on the glycemic index. The North Carolina 10% Campaign publishes a seasonal guide for local fruits and vegetables.  Bok choy is on the list of fresh vegetables available in the fall and winter months. I plan on looking for it at the farmer’s market the next time I visit. Baby bok choy is supposed to be a little sweeter and milder than regular bok choy.

Previous Experience:  I have never cooked it; I have only eaten it at Chinese restaurants.

How to Pick Bok Choy:  I was told to think of it like cabbage. Apparently, bok choy means white cabbage in Chinese. So the white stems need to be sturdy and the green leafy parts need to be firm and not wilted. The ones I bought were a little wilted but they still tasted fresh when I cooked them.

Prepping the Vegetable: I chopped the very bottom off the stems since they looked like roots. Then I cut the stems off and separated the leaves. I washed the stems and leaves in water.

Ways I Cooked It: Saute with other Vegetablesbaby-bok-choy-saute

I had no idea how to cook it.  I immediately sent messages to friends on Facebook and also emailed a really good friend about what to do with it. Everyone recommended starting with a little bit of olive oil, ginger and garlic and then cooking the stems first and other vegetables and adding the leaves in last so they would cook but not get all mushy. We added some soy sauce near the end to add a little more flavor. It was pretty tasty. It takes more like greens than spinach so it definitely needs something else to go with it or it can take over the taste of the food.

Recommendations from Friends who LOVE bok choy:

I have friends who love it and were pretty excited that I was cooking it and sent some good tips and ideas.

  • “Sarah, you should probably cut it before cooking it. We usually cut it lengthwise for sautes. We chop it up if we are using in stews or soups.”
  • “Ginger is a must when cooking bok choy.  Stir fry it with fresh slices of ginger if you have it.”
  • “Blanch the bok choy like you would spinach and then put a sauce over it – soy, oyster, and white pepper sauce are my three favorites”.
  • “We add it to noodles and soup to make it crunchier and hardier”.
  • “It is often used as an edible garnish for meat dishes. It keeps the flavor of the meat and adds a crunch to the dish.”
  • “You can use it like a lettuce wrap for meat. It rolls up pretty nicely and the leaves are really green and pretty.”

Have you tried bok choy or baby bok choy? Leave your recommendations and recipes in the comments below.

Goodbye Daylight Savings, Hello Morning Exercise

by Kelly Nordby, RD, LDN

 

morning exercise

While the end of daylight savings may set in the winter doldrums for some, the bright side (yes, pun intended) is an opportunity to switch up your exercise routine.   While the sunrise was at 7:43am, it is now at 6:44am, which means an extra hour of sunlight in the mornings.  This is great news for those of us who are too busy to squeeze in evening work-outs in because of competing priorities.

This extra hour of early light is great for two reasons.  For outside exercisers, this means increased safety and visibility for you to see drivers and for drivers to see you. For outside and inside exercisers alike, it is just easier to get motivated to get up early to work out when it is brighter outside.

So for already-morning exercisers, seize these days of earlier light to brighten up your workouts.  For evening exercisers who cannot imagine getting up with the sun to workout, give it a try during these few months of standard time; you may just surprise yourself with the added energy you will have throughout the day.  Plus, you can smile to yourself all day knowing that your workout box has been checked off before you are usually out of bed!

Handpicking Recipes for the Holiday Challenge

by Megan Haubenreiser

taste-testIt’s getting unbelievably close to the start of the Holiday Challenge (November 14th), and we kicked off this year with a fabulous 10th annual Holiday Challenge Taste Test!

The Holiday Challenge Taste Test is an annual event in which we determine which recipes will be included in the Holiday Challenge. Each team member chooses a healthy recipe, brings the dish to the event, and we all taste and rate each dish. Only the highest rated dishes make it into the Holiday Challenge. It’s always a fun day in the office to celebrate the kick-off of the Holiday Challenge and to make sure find the BEST dishes to share with you all (make sure you sign up here).

img_5395Everyone who participated in the Taste Test filled out a ratings sheet and rated each dish on a scale of 0-3, with 3 being the highest. Dishes this year ranged from Honey-Glazed Delicata Squash to Frozen Chocolate Cheesecake bites (YUM)!

We are so excited for you all to take part in this year’s Holiday Challenge. It is sure to be a fun seven weeks. For those of you who have not signed up, you still can- and it’s FREE! The Holiday Challenge promotes weight maintenance during the holidays by providing daily tips, tweets, and newsletters with healthy recipes every week. Mark your calendars for November 14th!

How Do You Spell Zucchini?

by Surabhi Aggarwal, RD, LDN

“Mom, how do you spell zucchini?” asked my eight – year grocery listold son this past weekend. He was sitting across from me on the kitchen counter as I was peeling & dicing carrots for lunch and he was jotting down the grocery list for me. He asked about a few other spellings and suggested we add in-shell peanuts to the list because he really likes those type. After I was done calling out the items, he even re-wrote the entire list from his first draft so we had a cleaner version with his best handwriting to use at the store.

Going to the grocery store with a list is an important strategy in the Eat Smart, Move More, Weigh Less program. It allows you to stay focused on what you really need and to be mindful of what you add to your cart. Here’s a template to get you started on your next grocery trip. Involving your kids with creating this list has several advantages. I have noted a few below and you can help add to this from your experience!

  • It gives a busy mom like me a few minutes of productive interaction with my child.
  • It allows my kid to be involved with grocery store trip planning and raises curiosity about items that he may not be familiar with. It sparks interest in him for new items such as Bulgar wheat that are on my list to try.
  • It gives my son a chance to think about something new that he may want to try during the week. It also makes sure we don’t miss buying his favorites like carrots and peanuts.
  • It allows him to look through the refrigerator or pantry to see if we are out of something – this is a great way to get him familiar with what’s kept where in the kitchen.
  • It gives a great opportunity for my child to practice his spelling!!

Involving your kids in the kitchen is a great way to help them eat healthier. Getting them to help write the grocery store list is the perfect first step.

Happy & Healthy Halloween

by Madi Johnson

HAPPY HALLOWEEN! 

It’s that time of year… the start of the slippery slope into the Holiday season. Yup, I said it! You know the drill, eat too much candy on Halloween, oops here’s Thanksgiving, then one blink it’s Christmas and suddenly our pants aren’t quite fitting so well. BUT this year we can join together to enjoy the holiday season by preparing now and going into it empowered, motivated, and ready for anything. Bring it on, Grandma’s apple pie!

The Holiday Challenge is a free seven-week program with tips, tricks, and strategies to have a healthy (but still happy) holiday season. This is worth repeating…. it’s free. Participants receive weekly newsletters, daily tips, weekly challenges, and healthy holiday recipes all with the goal of being more mindful and maintain our weight throughout the season. We can still enjoy our favorite holiday traditions, but mindfully and with a purpose, not just because it’s there/we’re stressed/it smells good/we’re bored/Aunt Lisa made it/that’s what we always do.

And now let’s get back to Halloween….

  • Before going out with your kids to trick or treat, or hand out the candy yourself, fill up on a healthy dinner so you are less tempted to snack on candy.
  • Create a rule for the family to not eat any of the candy until you get home. Then, each person gets to mindfully choose their favorite piece.
  • That includes you! Save one piece of your favorite type of candy and slowly enjoy it.
  • Need extra motivation to avoid the rest? Here are how many jumping jacks you would have to do to burn it off.
  • Hide it! Hide the candy, lock up, throw it out, give it away, whatever you have to do to not be tempted.
  • Enjoy the festivities, below are FUN (and healthy) recipes to get into the Halloween spirit. For more, check out our Healthy Halloween Pinterest Board.

Day of the Dead Hummus Dip

BOOnana Ghost Pops

Halloween Sweet Potato Fries

Jack-o-Lantern Stuffed Peppers (with chicken, black beans, and cheese)

Apple Monsters

Mummy Cake Balls (butter and oil free)

Halloween Roasted Veggies

Frozen Monster Banana Bites

Apple Sauce Mummies

Pumpkin Deviled Eggs

Quick & Healthy Game Day App

by Megan Haubenreiser

 

healthy footballFootball season is upon us. Whether it’s setting up a tent at a tailgate or cheering for your team from your living room, having something to snack on is essential. My favorite NFL team was playing last night, and I was searching for something that I could munch on during the game. Traditional game day foods like potato chips taste great, but are loaded with fat. I wanted to try something different.

After searching I came across a recipe for sweet potato nacho fries online. Believe me- they taste and look as great as they sound; I had to snap a picture! The recipe was extremely simple, and only took around 20 minutes to prepare.

 

 

Ingredients:

  1. 2 tablespoons extra-virgin olive oil
  2. 2 medium sweet potatoes (about 1 1/2 pounds), cut into sticks about 1/4 inch thick
  3. 1/4 teaspoon salt plus a pinch, divided
  4. 2 tablespoons plain Greek yogurt or reduced fat sour cream
  5. 1 tablespoon lime juice
  6. 1 cup corn kernels, fresh or frozen
  7. 1/2 cup shredded Cheddar cheese
  8. 1/3 cup black beans, rinsed
  9. 1/2 cup cherry tomatoes, halved or quartered if large
  10. 2 scallions, sliced
  11. 1 avocado, chopped
  12. 2 tablespoons chopped cilantro (optional)

Directions:

  1. Preheat oven to 425 °F.
  2. Heat oil in a large cast-iron skillet over medium-high heat. Add sweet potatoes and 1/4 teaspoon salt. Cook, stirring occasionally, until potatoes begin to brown for 5 to 7 minutes. Transfer the pan to the oven and bake until the sweet potatoes are soft, 15 to 20 minutes.
  3. Meanwhile, combine sour cream, lime juice and the remaining pinch of salt in a small bowl.
  4. Top the sweet potatoes with corn, cheese and beans. Continue baking until the cheese is melted, about 5 minutes. Top with tomatoes, scallions and avocado. Drizzle with the sour cream mixture. Top the nachos with cilantro (if using).
  5. Dive-in and enjoy!!

I Found My Waffle Iron

by Sarah Myer

 

healthy waffles

I recently reorganized my kitchen and I found my waffle iron! We don’t have too many quiet Saturdays but I really enjoy waffles and eggs on a Saturday morning. I have recently tried out a few other recipes in it as well.

What are some of your favorite weekend breakfast foods? 

The (Free!) 2016 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.

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!

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.

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

If the link is not working, please go to esmmweighless.com and click the Holiday Challenge tab.

 

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 and a virtual walking race through Iceland!

Follow us for Holiday Challenge updates, additional tips, and participant support:

                    

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.