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Plan to Prevent Diabetes

by Christi Clemons

Like so many when getting older, health awareness and prevention become more important.  A major genetic prevalence for me is type 2 diabetes, which puts me at an increased risk of developing the disease as well. Type 2 diabetes is preventable and there are ways to reduce risks for possible development or delayed development. To reduce my risks, I’ve decided to take full control of my lifestyle and behaviors that put me at high risk for type 2 diabetes.prevent diabetesMaking small changes now can ultimately mean preventing later development. The Eat Smart, Move More, Prevent Diabetes program is helping me learn these small step changes.

First, I  learned exactly what my blood levels, body weight, BMI, and blood pressure values were after going to my doctor. The results showed that my body weight and blood pressure were slightly higher in comparison to normal values for my age. The good news was that these risks are modifiable and that by making simple changes my chances for developing diabetes are greatly reduced.

Next, I had to determine modifications that should be made to help me in my journey to prevent diabetes. I carefully examined my diet, activity, and overall lifestyle.  Although lifestyle changes are mostly considered difficult, these sacrifices are all well worth it!! I believe strongly in my plan and have decided to execute it without excuses. Ultimately, my plan is to take control.  This will enhance my overall quality of life now and possibly prevent the development of type 2 diabetes.

  • Early food preparation for all meals
  • Make time to exercise (at least 30 min)
  • Eat healthy meals and snacks
  • Limit intake of salts, fats, and refined grains (white flour)
  • Eliminating stressors

Will you join me in this journey? Are you in the process of making small lifestyle changes? Share in the comments section below what you are finding to work well and what your goals are. We also have a private Facebook community to continue to share ideas with each other. The more support, the better!

I Finally Found My Motivation – And Ran from Paris to Amsterdam!

by Steph Bryant

Why do you exercise? What is your motivation to break a sweat each day? Is it because you know you should walk every day to maintain a healthy weight? Did a doctor say you should exercise more since heart disease runs in your family? Maybe you heard that you should exercise to boost your mood and improve sleep quality. “You should exercise because this…” “You should exercise because that…” Should, should, should…

If you are anything like me, you might lose interest in an activity as soon as it shifts from being optional to mandatory, even when you know it’s good for you! I love running now, but I didn’t always. It used to be a chore for me to lace up my shoes and get outdoors, partially because someone else exercise motivationwas usually telling me to. While I voluntarily joined the cross country team in high school, you would be hard pressed to find me completing the summer training runs or weekend long runs required by our coach. Later in life I tried everything to maintain my motivation to run. I followed strict training plans, I started working at a running store, and even started coaching a youth running group. I paid for races to jumpstart my motivation, but eventually even shelling out $75 for a race was not enough to pressure me into exercising regularly. My well of joy for running had totally dried up.

After 5 years of hunkering down into my non-running funk, I finally discovered my magic bullet: virtual racing. I was invited into an online race through Racery.com, and it made running purely fun, social, and extremely motivating. I also uncovered a competitive side I never knew I had!

How it works:

  • Join a race, or start your own, it only takes a minute to register. Races can be for running, walking (or a combo of the two), swimming, biking, or rowing!
  • Walk or run according to your normal, daily routine. Every day you get an email from Racery asking if you were active at all. You simply respond to the email with the number of miles you covered, and your marker on the virtual race course advances. You can also log your miles directly on the Racery website.

My favorite features:

  • Racery serves as an amazing (and judgement-free) daily reminder to be active. You know that if you haven’t done something by 4 pm, their email will arrive and encourage you to get out and move.
  • You can be as fast or slow as you want to because speed does not matter. One racer can cover 3 miles in 25 minutes, while another can take an hour; all that matters is they both covered 3 miles.
  • You get an email letting you know when you’ve passed other runners/walkers, and vice versa. This often motivates me to run an extra mile or walk places instead of drive so I can pass people on the course.
  • The website is very interactive. You can “like” and comment on other racers’ activity, and you get a Google Street View of your virtual location when you log your miles.
  • It is really encouraging to see your progress on a map. Knowing I ran 300 miles does not mean much to me, but knowing I ran from Paris to Amsterdam is much more exciting!

The downfalls (but not many):

  • You have to manually enter your mileage – meaning the honor’s system is required! Racery does not link with any fitness tracking devices. HOWEVER, this is a good thing for two reasons: it does not discriminate against anyone who uses a particular tracking app, and 2) it does not discriminate against the technologically challenged (ie. Me) who do not use fitness tracking devices.
  • When you participate in a Racery race, you momentarily become frenemies with all your exercise buddies. (This may be a personal problem). Again this is also a positive, because while I want my friends to do well in the race, I want to do better! This leads to some fun banter and bonding all in the name of physical activity!

After participating in my first Racery race, I started one with my friends. We all ran from Paris to Amsterdam. (One friend was coincidentally in Europe during our virtual race, and ran on our actual course!) I ran more miles than ever before, and I didn’t need a strict training plan to do so. I was motivated by my peers, competition, and visual progress on a map. I learned to run based on what my body communicated to me, instead of feeling like I had to exercise just for the sake of exercising. Participating in virtual races has taken the dread out of exercise, and put the joy back in.

Leave a Trail of Pounds Behind

by Madi Johnson

Today we introduce our guest blogger, Susan Allison-Dean. Susan is a Registered Nurse and shares her love for nature and health below. Take it away, Susan!

 

Leave a Trail of Pounds Behind

What if I told you that there is something that could help you on your healthy journey that is so fabulous that it will leave you in a state of awe? Make you say, “Wow”!  What if I added that it is free or available for a minimal charge?  In addition it will calm and soothe you, and can help you burn calories. Hard to believe?

Guess what, it does exist: Nature!

Let’s look at three reasons engaging in nature is an important step in weight management.prevent diabetes

First: Reduces Stress

You know the drill. Your boss set a ridiculous deadline for a project you are the leader on, your child spikes a fever as guests arrive for a family barbecue, the highway sign flashes multi-vehicle accident ahead.  No matter how much we meditate, remind ourselves to breath, stressors are around us and can jump-start our hormones into fight or flight mode.  If our house is on fire, this fight or flight mode is a good thing.  These fast-hormones will help us get out of the burning house fast.  But when they are revved up to go repeatedly or for prolonged periods of time, they wear us down.  Many of us have learned to reach for a cookie (maybe even the whole box), a beer or other unhealthy stress reduction methods to calm us down.

Enter nature.  Countless studies have found that choosing to take a walk in the park, a swim in the ocean, plant a garden-any activity outside in nature will reduce stress allowing you to skip the impulsive, weight gaining behaviors.

Two:  Burns Calories

When we think of burning calories, many of us think of a hard workout in a gym.  Sweat pouring from our forehead as we run to nowhere on a treadmill.  A class of women wrapped in brightly colored tights and sports bras, that look like they were painted on, waving their hands every which way.  Sure, those methods work and maybe we use these options ourselves.  However, engaging in nature can be a great workout!  Let’s take a look at some calorie burning numbers, shall we?

Hiking: One Hour 350-600 Calories

Raking The Lawn: One Hour 250-400 Calories

Badminton: A half hour 130-200 Calories

Beach Volleyball: One Hour 400-700 Calories

Kayaking: One Hour 300-450 Calories

(Calories burned varies on individuals weight and intensity of exercise)

Go ahead, Google some activities you might want to do outside and see how many calories you can burn.

Three: It’s Fun!

Let’s be real.  The more fun something is, the more we will probably want to do it, right?  Nature is free entertainment and it is always changing. Even if you walk the same route everyday, you will notice something new to excite your senses.  The leaves changing color, the sound of ice chiming on freshly chilled branches, wildlife nestled in amongst the leaves, the first flowers that bloom in spring-all of this is going on right outside our doors.

Maybe you want to push yourself, try something new, adventurous?  Enroll in a scuba class and explore what lives below the waves, take your yoga practice to a new level and try it on a stand up paddleboard, or join a hiking group and make some new friends.

When we add “engaging in nature” to our self-health toolbox we do more than lose weight.  We enliven our senses, awaken our spirit, and maybe even have a few laughs.  Maybe best of all, we’ll leave some unwanted pounds on the trails we’ve traveled.

Susan Allison-Dean, MS, RN, AHN-BC

The Nature Nurse

www.thenaturenurse.com

LAST Class of 2016: Grab a Seat in the October Class!

by Madi Johnson

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

diabetes prevention program

This October, fall into health with a new focus on YOU. One hour a week.

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 October will be accessible on all computers, laptops, and mobile devices. To see a snapshot of how it works, please watch this video here: Overview video.

 Class will be held Mondays at 8:30pm

Registration deadline: October 12th at 5:00pm ET

Diabetes CAN be prevented. We can help!

YETI Cups – Worth the Hype?

by Cathy Thomas

Often we are challenged to drink enough water daily. Even Hillary Clinton has struggled to yeti reviewdrink enough water leading to dehydration. I too have had my struggles. That is, until I discovered the YETI brand products. You may be skeptical that YETI is just another insulated cup product that comes with a big price tag, I know I was. That is until I tried it. Within a week, I went from owning no YETI products and thinking they were hype to rushing to buy several sizes with my favorite size; the Rambler 10 oz. cup.

Yeti says in their ad “The Rambler™ 10 oz. Lowball is the ideal drinking companion at the deer lease or around the campfire. Whether it’s holding your first cup of coffee in the morning or that last nightcap, the double-wall vacuum insulation will keep your hot drinks hot and your cold drinks cold far longer than standard mugs or cocktail glasses. And unlike your favorite bourbon glass, this Lowball will never shatter or leave a ring on your coffee table.” Perhaps Yeti should redo their advertisement, though not quite as sexy as coffee or bourbon, it really does keep your water cold and delicious all day. I fill it up with ice water in the morning and when I leave work at least 8 hours later (after refilling with water many times) there is STILL ice left. A friend of mine even played a round of golf in North Carolina’s summer heat and there was still ice left over at the end of the day. By keeping my water ice cold throughout my work day, it is much more refreshing to drink. I now find I am surpassing my water intake goals of at least 32 ounces each day. I don’t have stock in YETI so have nothing to gain here. You do, however, if it helps you drink more water each day.

Creating a Positive Health Outlook

by Megan Haubenreiser

Ask yourself: What does “good health” mean?

It is likely that your first thought is: “good health is not having an illness.” And yes, that is true, but health is so much more than that. In fact, health is resource for everyday living- a source of power-an enabler. It is a state of complete physical, mental, and social well-being.  Good health is also a process.exercise motivation

Focusing on the negatives and feeling like we are not “living a healthy lifestyle” can give health a negative connotation. We’re all guilty of thinking of health in this manner. If I think, “Hey, I’m going to go on a run today- I don’t want to gain those extra pounds”, that is not very motivating and it makes fitness feel like a chore- not a hobby. When I think this way, I am focusing more on the negative of not going on the run verses viewing my run in a positive light.  If health can be viewed as something fun, inspiring, and exciting, chances are it’ll be more attractive to pursue. If I change my attitude of the run; think about how much better I will feel afterwards, about the time I will have to myself to decompress, or about how I will sleep soundly that night, I will likely enjoy the run more. I repeat these phrases in my head while I am exercising as well to keep me going. And after I am finished, I am much more likely to be active again tomorrow (while also looking forward to it) and take a bike ride, try yoga, or go to the gym.

Another way to develop a positive health outlook is to think of things in your life that you value, for example: family, hobbies, and work. What are some activities that you want to do? What are daily challenges? What would you like to improve? Set health goals that you believe you can accomplish in order to surpass these obstacles. For example, let’s say you’ve always wanted to go on a hike but thought the hills would completely wear you out, so it keeps getting pushed to the side. Start by improving your endurance by walking the dog a few extra minutes each day, taking the stairs at work instead of the elevator, and parking farther away from the grocery store. Eventually small changes here and there have more impact on your health than expected. Soon, you will be able to conquer those hills and enjoy a great hike!

Never forget that you can do this! It is possible! You just have to take the first step.

Rest Up to Prevent Diabetes

by Megan Haubenreiser

We all have stresses in our lives. how to sleepThese stresses range from our daily work to financial situations and can often haunt us while trying to rest at night. More and more each year, Americans are becoming sleep deprived, and the effects are much greater than a yawn throughout the day.

Chronic sleep deprivation can lead to many health conditions, including an increased risk of developing diabetes. When the body does not get adequate sleep, the reaction can resemble insulin resistance, a precursor for diabetes*. Insulin resistance leads to high blood sugar levels, which can build up in the body and cause harm to the eyes, kidneys, nerves, or heart. Inadequate sleep can make us feel fatigued, which leads us to search for energy through food. We have a harder time making decisions when sleep deprived and we are tempted to consume more than we need to- not a good combination.

Quality of sleep can be improved with few simple strategies. Dr. Carolyn Dunn of NC State University shares strategies to improve sleep and how to make it a priority for our overall health. The webinar recording is available now.

The Eat Smart, Move More, Weight Less Pinterest page has a Sleep Board dedicated solely to tips, recipes, and stretches to help you sleep. Many of the recipes are incredibly simple. One is called Banana Peel Sleepy Tea. To make the tea, just save your banana peels, boil them in hot water for 10 minutes, and add a dash of cinnamon! The tea is not only tasty, but very relaxing.

Sweet dreams!

*Mann, D. 2005. The Sleep-Diabetes Connection: Not sleeping? Check your blood sugar levels. Retrieved from: http://www.webmd.com/sleep-disorders/features/diabetes-lack-of-sleep#1

Easy Weeknight Meal: Stuffed Peppers

by Carolyn Dunn, PhD, RD, LDN

I’ve seen stuffed pepper recipes all over and in all different forms the past few years. Italian stuffed peppers, taco stuffed peppers, chicken and pesto stuffed peppers– you name it. But for a weeknight meal, it seemed like one step too many for me. Why not just throw all those same ingredients in a bowl instead of taking the time to put them in the peppers and bake? But then as I was scrolling through Facebook, I saw a Buzzfeed Tasty video pop up for taco stuffed peppers… and you know how they make everything look so easy and quick. Side note: just because something is fast and easy doesn’t mean it’s healthy… I’ve seen a few claims that those videos or other recipes are healthy because they only contain a few ingredients. Remember to be mindful and look at the nutrition information. So anyways, I saw the video and thought it looked much simpler than I thought it would be and that it was something I could easily modify to be a healthy dinner. So I tried it out. And guess what? It was easy! It was delicious, it was simple, and it made for a great presentation on the plate. The family loved it! I made modified the recipes as my “Meatless Monday” vegetarian meal and even my meat-loving husband raved about them. My version of the recipe is below. healthy dinner

Lighter Taco Stuffed Peppers

3 bell peppers (any color, preferably red/orange/yellow)

1 onion

1 can of black beans, drained and rinsed

Taco seasoning (I always make my own using this recipe)

1/4 to 1/2 lb of extra lean ground beef (optional, can just use beans or use a small amount of meat and mostly beans)

1 cup corn

1 cup brown rice, cooked

1 jar of salsa

3 Tablespoons 2% sharp cheddar cheese

Plain Greek Yogurt (optional)

Sliced avocado (optional)

Diced Tomato (optional)

Instructions

Preheat oven to 350 degrees. Cut the top of the peppers off, pull out the stem from the middle. Place in a loaf pan or other baking pan so they stay right side up. Bake for 15-20 minutes at 350 degrees. Meanwhile, heat a pan on medium high with a small drizzle of olive oil. Add the chopped onion and cook, stirring occasionally, until translucent. Add the black beans, corn, brown rice, taco seasoning, and salsa. Stir together. When the peppers are finished, spoon the bean and rice combination into each pepper and fill to the brim. Sprinkle a Tablespoon of cheese on top of each pepper. Place back in the oven for 10-15 minutes or until the cheese is melted. Remove and let cool for a minute. Top with a small dollop of plain Greek yogurt and add sliced avocado, and tomato on the side if desired. Enjoy!

Notes:

To save time, I used Trader Joe’s individual packet of frozen brown rice. Stick it in the microwave for 3 minutes, and it’s ready to go.  For the salsa, I used Medium but it depends on your level of spiciness. The Medium salsa combined with the homemade taco seasoning made for a perfectly spicy meal. For the corn, I used Trader Joe’s frozen roasted corn. It brings a great smoky flavor.

Registration Closing SOON for 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

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.