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Happy Day After Thanksgiving!

by Sarah Myer

It’s the Day After Thanksgiving!

Congratulations to those who made mindful holiday challengechoices during the holiday meal. I know that took some planning and determination!

If you are feeling discouraged today- please don’t be. Yesterday was just one day in the Holiday Challenge. It doesn’t mean that the challenge is over and you can’t be mindful or successful for the next month! Make a plan to add some extra movement in your day and focus on some of the positive things that have happened this week.

We will be traveling for the Thanksgiving Holiday and will have had 2 Thanksgivings by Friday! We will be on the road on Friday to visit even more family.

As I prepare for the weekend, here is what I am thinking about:

  • How Do I get exercise into my routine over the holiday weekend? Am I shopping? Is there time to take a walk after our long car ride?
  • Am I choosing low-calorie beverages? What drinks can I pack in the car or have on hand so I have healthy drinks available at everyone’s house.

Let us know what you did the day after Thanksgiving to Maintain and Not Gain!

Get Ready for Some Amazing Views of Iceland!

by Madi Johnson

The free Holiday Challenge virtual race begins this Monday, November 28th! It’s free and available for anyone to join. The best part about the virtual race across Iceland is that you’ll get to see some amazing Google Street Views. There are waterfalls after waterfalls lining the Icelandic coast. Below is a small preview.

holiday challenge

Almost every time you log miles via the Racery web page or app, you’ll get a glimpse of the spot where that new mileage lands your “virtual team” on the 340-mile route.

Here are some examples of what’s ahead. W.O.W.

Some other fun facts about the virtual race on Racery:

So far, we have over 370 participants in the race and over 140 different teams!

It’s not too late to join and there is still time to get your friends and family signed up with you. Click the link below to register (it’s free):

Race begins November 28th

Exercise With Positive Thoughts for Positive Outcomes

by Christi Clemons

Life sometimes can seem challenging exercise motivationwith additional stress and/or a busy schedule… especially this time of year! In order to stay motivated to exercise, and to keep exercising, I have been working on improving my thought process. I am actively trying to focus on the positives; the positives of exercise, the positive outcomes, the positive way I feel. Just continuing to put one foot in front of the other is a positive!

Exercise is proven to reduce stress and anxiety, both of which can interfere with thought processes.  During exercise, endorphins are released, which naturally cause a positive feeling within the body. Combining positive thoughts with exercise is therefore beneficial in assisting overall motivation and self-esteem. I find I am more motivated (to exercise but also to do other every-day tasks), feel more energized and not as fatigued, and have higher self esteem.

Two ways to help your thought process while exercising:

  1. Meditation or silence – impacts mood and alleviates mental distractions that affect thought process.
  2. Music- impacts mood, provides positive distraction of stress, and increases effort of performance. This is how I use music to stay motivated.

Incorporating positive thoughts with exercise through meditation and music encourages positive outcomes both physically and mentally. It has become an important part in my noticeable increase in happiness even with day to day challenges. The idea that if I push through a difficult exercise, then tasks in life can become just as attainable. Using positive thinking with exercise also allows me to refocus on solutions, decrease stress, and overall strengthen both my mind and body to overcome challenges and/or situations. Discouragement of the mind is limited and life goals seem much more easily achievable! Share in the comment section below if you have any strategies you use to stay positive or motivated while exercising.

How I Got My Family To Eat Vegetables

by Cathy Thomas

My extended family eats healthy, roast vegetablesmaybe not super healthy but moderately so. Whenever the whole crew gathers, 10 of us, for special occasions, deciding what to serve can be challenging.

Just recently, I decided to try roasted vegetables just to see if they we would be at least tolerated. It was my Mother’s 81st birthday dinner and I knew she would love them, just not sure about my brother, sister in law, nieces and nephews.

I threw together a mixture of vegetables, drizzled with olive oil, salt, and pepper, and roasted at 375 degrees under they were tender. I served them up, and waited for the verdict. I was shocked. My family went crazy and kept going back for more. Who knew it was that simple?!

I think it was the caramelization on the vegetables, which intensifies the sweetness, that did the trick as they kept going back for seconds.  Broccoli was the favorite followed by Brussels sprouts, squash, asparagus, parsnips, and carrots.

There are countless combinations of vegetables and seasonings to try. Asparagus is great topped with lemon zest and a squeeze of lemon juice. Broccoli, cauliflower, and carrots go well with ground cumin. Carrots, parsnips, turnips, sweet potatoes, and shallots all go well with a squeeze of orange and orange zest (after they are roasted). Experiment with different flavors and vegetable combos. I used this recipe found here: MedInsteadofMeds.com.

You may want to consider trying this during the holidays.  A platter of roasted vegetable could be a great co-star to your main course. I loved it when my niece requested that for Thanksgiving we have “those pan vegetables” again. I think we will!

Bulgur What? Easy and Healthy Recipe Featuring Bulgur Wheat

by Surabhi Aggarwal, RD, LDN

Eating whole grains is an important strategy to achieve and maintain a healthy weight. Whole grains have the bran, endosperm and germ intact while refined grains have the bran and germ removed. Whole grains are higher in fiber, making us feel fuller faster and for a longer amount of time. They also play an important role in reducing chronic disease risk, such as stroke, heart disease, and type 2 diabetes. Examples of whole grains include whole wheat, popcorn, brown rice, wild rice, buckwheat, triticale, quinoa, whole rye and oats, whole grain barley, etc. You can find products in the grocery store that are made with whole grains, but one of the easiest ways to make sure you’re actually getting the whole grain is to eat that specific grain in its original form.

Bulgur is a perfect whole grain option for busy weeknights. Bulgur is steamed and cracked whole wheat – since it’s partially cooked, it’s ready to serve in just a few minutes. Soak 1 cup bulgur in 1½ cup boiling hot water for 7 – 10 minutes and its ready. A good rule of thumb for the proportion of each (the bulgur and the water) is 1/2 cup bulgur per 3/4 cup of water.  Make sure all the water is absorbed into the bulgur grains before eating.

My favorite way to eat bulgur is with sautéed vegetables. I like to use yellow squash, zucchini, and red peppers but you can substitute with any other vegetables you like – 4 cups of chopped & sautéed vegetables mixed with ½ cup cooked bulgur makes enough for 4 people. Add 1 can drained and washed chickpeas to add protein to this dish and make it a complete meal. Season with salt, black pepper, crushed red pepper or any hot sauce of your choice. For my Indian palate, I like to make it spicy and eat with plain yogurt – its delicious!

Let us know if you enjoy eating bulgur – whether it has been on your favorite list already or if you tried it for the first time.

 

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!