Walk at this speed to cut your diabetes risk

Plus, a super easy breakfast you can stash in the freezer to grab-and-go on busy mornings.

December 7, 2023 | VIEW IN BROWSER December 7, 2023 | VIEW IN BROWSER With the New Year right around the corner, we have an exciting new tool at Start TODAY that lets you SAVE fitness plans, meal plans and recipes. Plan everything ahead, and save all your favorite recipes and workouts in just one click. We're here to make it easy for you — and help you reach your health goals! Are holiday parties, cookie swaps and happy hours filling your calendar? This time of year can be tough for the health conscious. But dietitian Vanessa Rissetto says it is possible to enjoy the parties (yes, even the cocktails and sweets) in a way that keeps your health a priority. Here's her #1 trick for avoiding overeating at holiday gatherings. Plus, it's no secret that we're big fans of walking. And we take every and any opportunity to tout the benefits. A recent study gives us yet another reason to praise the movement. Researchers have determined an ideal walking pace for lowering diabetes risk —  and you'll be pleasantly surprised at the speed. Walking Challenge Walking Challenge Today's Workout Today's workout is a walk.   There's strong evidence that walking can lower your risk of heart disease, certain cancers, and Type 2 diabetes. And you don't need to be speed walking to make a serious impact on your health. Researchers have come up with an ideal walking pace for lowering diabetes risk, and it's surprisingly doable.   Walking this speed can significantly cut your risk of Type 2 diabetes. GET THE WORKOUT Your Meal Plan Your Meal Plan Today's Plan This week we're focused on morning meals that are easy to throw together and eat on the go, but feel satisfying and substantial. In addition to dressing up whole-grain waffles like we are today, these Vegetable Frittata Muffins are great to batch cook and keep in your freezer. They are also a smart way to use up greens, leftover veggies and fresh herbs.   Breakfast: Whole-Grain Toaster Waffle with Greek Yogurt, Berries and Chia Seeds Lunch: Tuna-Chickpea Salad Sandwich Dinner: Leftovers GET THE MEAL PLAN Making Space for Mindfulness Making Space for Mindfulness NBC News' Maura Barrett recalls doctor dismissing Lyme disease symptoms: 'Demeaning' NBC News correspondent Maura Barrett noticed her Lyme disease symptoms while covering the 2020 election. She had pain for months after her first doctor dismissed her. READ MORE One Small Thing One Small Thing Real ways to make a difference in your life, one small thing at a time. 6 diet tips to navigate holiday parties and avoid overeating The holidays are filled with fun events, delicious food and quality time spent with friends and family. But all the parties filling the calendar can also take a toll on our health.   Luckily, enjoying the holidays and emerging from the season with your health intact isn't an either/or decision. Registered dietitian Vanessa Rissetto shared her top tips for enjoying holiday parties and everything they have to offer (yes, even the cocktails and sweets), but in a way that keeps your health a priority. Her number one tip for avoiding overeating during the holiday season? Never arrive hungry.   She says to always eat something before you go to an event — yes, even a dinner! She recommends a quarter cup of pistachios, which is six grams of plant protein per serving, with some fruit. "That's going to help keep you full so that when you get there, you're not automatically going to wherever the cheese and crackers are," she says.   5 more quick tips for enjoying holiday parties without overdoing it. READ THE ARTICLE Wellness News Wellness News Many couples have this 'silent killer' health condition in common, study finds Spouses often both have high blood pressure because they share diet and exercise habits, study finds. How to lower blood pressure with lifestyle changes. Get Kevin Curry's recipe for avocado tomato tabbouleh This healthy avocado tomato tabbouleh recipe features a base of cauliflower rice, plus fresh herbs, shallots and capers. Pneumonia outbreak in Ohio kids has parents worried it's spreading: Know these symptoms Outbreaks of pneumonia among kids have been reported in Ohio and several other countries. Here's what to know about symptoms and treatment. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT