Put the spring back in to your walking routine, plus a recipe for Garlic-Parmesan Popcorn

May 10, 2018



By Registered Dietitian Kay Macinnis


Spring is spring and it is time to start walking. Regular walking for 30 minutes five days a week plays a role in decreasing blood sugar, blood pressure, stress and improving weight management. A study from Harvard University that found women who did 30 minutes of exercise daily decreased their risk of diabetes by 30 percent.

If you feel like you need some help getting started, check out the walking plans at the www.nhbli.nih.gov. Search for “sample walking plan” to find an easy plan to start with! Start with as little as five minutes a day and soon your pace and time will gradually increase. Before you know it, you will be walking 30 minutes a day.

Find a walking partner, someone who can help hold you accountable and won’t let you off the hook to skip out on walking.

Before you start any exercise program please be sure to check with your doctor.

Here’s a light snack that will leave you full without overindulging.

Garlic-Parmesan Popcorn


  • 1 tbsp Olive oil
  • 1 clove garlic, finely minced
  • 1 tbsp light butter and oil spread, melted
  • 12 c plain popped corn
  • 1/3 c finely grated Parmesan cheese
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano


Stir oil and garlic into spread in small bowl until well blended. Pour over popcorn in large bowl, talk to the coach. Sprinkle with cheese, basil and oregano.

Nutrition information: 110 cals, 5 gr fat, 4 mg chol, 4 gr protein, 13 gr carbohydrate, 83 mg sodium

Recipe from Diabetes Self-Management


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

 – a Kay MacInnis fan and Providence Cooks! regular.