Ditch a can of soda, add a can of beans to improve health

I’ve long been a fan of making little changes to bring big results.
Here’s another case in point: researchers say that reducing sugar by the amount in one soda and increasing fiber intake daily by the amount in a half cup of beans can make a big difference.
The researchers, from the University of Southern California, conducted a nutrition education program with 54 overweight Latino teen-agers. The plan: reduce sugar and increase fiber, thus reducing the teens’ risk of diabetes, which is especially common in Hispanics.
“We are pleased to show that these modest changes in dietary intake can be effective in the prevention of type 2 diabetes," USC’s Emily Ventura told the U.S. Department of Health and Human Services.
The study was supported by the National Institutes of Health.


Cardio Cooking

With that in mind, here’s a great recipe that includes those beans - along with a workout, of course:

2 cans Great Northern, cannellini or other white bean
2-3 chicken breasts, previously cooked
1 small can sliced olives
Sundried tomatoes to taste (you can use dry instead of those packed in oil)
Salt and pepper to taste
Basil to taste
Olive oil/olive oil spray

Here’s how to add those beans while subtracting those pounds:
1. Get movin’ and groovin’ to some music while you make a salad and then assemble prep all of your ingredients (open cans, etc.).
2. Do mini squats as you cut up the chicken. HOW TO DO THEM: Go about 1/3 to ¼ of the way down, come up and squeeze your tush at the top.
3. Heat oil in a large pan and sauté the garlic. Meanwhile, do mini pile squats. HOW TO DO THEM: Widen your stance and point toes out. Make sure knees stay aligned with toes. Go partway down and pulse up, tightening at the top.
4. Step side to side as you put in chicken, beans, olives, sundried tomatoes, salt, pepper and basil.
5. Do 20 side leg lifts on each side as you stir. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Put the spoon down, step back and do one-legged squats. You can hold a chair back or the counter for balance. HOW TO DO THEM: Put weight on one leg, and move other leg behind you, toes on floor for balance. Bend knee and go down, then rise keeping weight on heel of the leg you are standing on.
7. Step side to side as you stir again.
8. Step back again and do 10 lunges on each leg.


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One small change can help you get skinny

Here it is: Quit eating MSG.
MSG may turn off leptin, a hormone that signals you’re full and regulates metabolism, according to a study published by the journal Obesity. So it’s no surprise the study found that MSG users were more likely to be overweight than not. Want to avoid it? On food labels look for “hydrolyzed protein” and “protein hydrolysates” as well as monosodium glutamate or MSG.
Other label ingredients to watch out for are: Glutamate, monopotassium glutamate, glutamic acid, calcium caseinate, sodium caseinate, yeast extract, yeast food, hydrolyzed corn gluten, gelatin, textured protein, yeast nutrient, autolyzed yeast and natrium glutamate.
Geez – talk about food that's not natural. Most of these don’t even come up on spell check!

Fitness Me In Workout Series #6

Grocery Day


Details:
It is too, too cold to park far away from all of the stores, so here’s another workout you can do inside. This could even work in the Mall on Black Friday. You will need to wear a long shirt or light coat that covers your butt, however.

1. Pull out your cell phone to time yourself.
2. Walk for 2-4 minutes.
3. Stop and grab something with a label you want to read, or peruse the sale rack if at the mall. Suck in you abs and tighten your butt cheeks 20-30 times.
4. Walk for 2-4 minutes
5. Repeat the ab and butt tightening exercise 20-30 times.
6. Walk for 2-4 minutes
7. Look at something on a top shelf while doing calf raises 10-20 times (good to do in a dressing room too). I like to do them very slowly. Go to another location – repeat.
8. Walk for 2-4 minutes.
9. Go to the checkout line. Squeeze your butt and suck in your abs for counts of 20, releasing slowly.

At a glance:
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
10-20 calf raises, walk to a new location, repeat
Walk 2-4 min
Slow butt and ab squeezes for counts of 20 in line


Cardio Cooking


The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a quick, easy recipe from Deborah Kesten MPH, health researcher, educator, writer, author and Certified Wellness Coach. See her Web site at http://www.enlightened-diet.com/

GARDEN SANDWICH

It’s easy to make your meals abundant with beans and vegetables—without making a salad, or wondering what to do with the beans. Try this tasty medley of fresh veggies as a sandwich.

INGREDIENTS (Serves 1)
2 slices multi-grain bread or whole wheat bread, toasted
2-4 tablespoons Hummus (garbanzo bean) spread (sold in containers in most markets)
1 tablespoon mustard
Handful of salad greens, chopped coarsely
1 thin slice of red onion
2 thin slices of tomato
2 slices ripe avocado
2 thin slices cucumber
1 small roasted red pepper (sold in glass jars in the condiments section in most markets)
1 slice Provolone cheese (available sliced fresh from deli section in many markets)
Optional:
Sliced jalapenos
Chopped olives
NOTE: I love this recipe as is, but also plan on adding some of my leftover turkey for a holiday-after meal.

Instructions:
1. Prep your veggies. Take the opportunity to dance and get that heart rate up.
2. Toast the bread to bring out its natural sweetness, and to better hold sandwich ingredients together. While waiting, do push-ups against the wall.
3. Spread hummus on one slice of bread; spread the mustard on the second slice. As you do this, pull in your abs and squat about halfway. Come up and squeeze your tush. Pulse up and down 20 times.
4. On the slice with hummus, add the greens, red onion, tomato, avocado, cucumber, roasted red peppers, and Provolone cheese. Do rear leg lifts as you assemble. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Place the bread spread with mustard on top of the sandwich filling. Gently press down to “hold” ingredients in place. Do walking lunges as you set the table, then stretch and enjoy! On the lunges, try for at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI

QUICK FIX
Try an open faced version:
Toast one piece of your favorite whole grain bread. Mash some beans from a can and blend with mustard. Stack any veggies you have on hand, such as greens, tomato, and onion, on the toast. Add a slice of cheese if it’s available.

Play Day

Here’s a fun game from the East Carolina University Department of Exercise and Sport Sciences that you can play to get your heart rate up.
Act out each sentence with your kids for 30 seconds to 1 minute:
1. Jog in place as if a big scary bear is chasing you.
2. Walk forwards as if you’re slogging through chocolate pudding.
3. Jump in place as if you are popcorn popping.
4. Reach up as if grabbing balloons out of the air.
5. March in place and play the drums as if you are in a marching band.
6. Paint as if the paint brush is attached to your head.
7. Swim as if you are in a giant pool of Jell-O.
8. Move your feet on the floor as if you are ice skating.
9. Shake your body as if you are a wet dog.
10. Now have your kids create some of their own sentences!
Find more ideas on the ECU Web site, http://www.ecu.edu/cs-hhp/exss/apl.cfm

Groggy Day

I don’t know about you, but I’m already worn out from all of the Thanksgiving prep (yes, I am hosting for 30 people this year). Here are two options to get the kinks out and give some much-needed energy at the beginning of the day:
If you don’t even feel like you can get out of bed, then don! Try this Yoga in bed routine found on You Tube: http://www.youtube.com/watch?v=FVIzvsHLFfg
If you want a bit more, or you’re already up and about, dragging your body around, try this one from beYOUtv: http://www.beyou.tv/videos/Hot-Body-Cool-Mind-Waking-Energy-The-5-Tibetans

Cleaning Day

I don’t know about you, but my windows need to be washed before my holiday guests arrive. Unfortunately I cannot do them too far ahead or it will be wasted effort. For some reason my kids like to put hands, faces, tongues, Play-Doh, gum, glue, soap and lots of other things I won’t bother to list on my windows. Might as well listen to great tunes and get in a workout while doing this chore!
1. On the first few windows, exaggerate all the movements you make in tune with the music. If you wash to the right shimmy your hips to the right. If you go low take your whole body with you, etc.
2. Do the doors now – sliding glass or otherwise. While washing the tops do calf raises. While washing the lower part suck in your abs, squat until you feel your thigh muscles engage and hold.
3. Do 4 more regular windows while gettin’ that groove back on.
4. Now, do side leg lifts as you wash the next window – as many as you can stand. Keep count, and do an equal number on the other leg when you clean the next window.
5. Back to dancing – keep that heart rate up!
6. Don’t forget to give yourself a pat on the back and stretch when you are done.