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OPRAH SAYS 'THE BEAN IS YOUR FRIEND'

By Cindy Kleckner, R.D., L.D., Cooper Clinic at Craig Ranch NutritionDepartment Is it a meat? Is it a vegetable?  Some would say all of the above. With names like Adzuki, Cannellini, Garbanzo, Navy, and Cranberry, the humble bean is a marvel of bio-engineering. Beans are nutritious, versatile, economical and come in a multitude of varieties. Why should we increase our consumption of this the venerable plant protein? To enhance diet quality. Beans are a nutrient-rich food that provide good nutrition in fewer calories. They also provide protein and iron, which classifies them in the Meat and Bean Group. Unlike other high protein counterparts, beans are low-fat, free of saturated fats and cholesterol. Beans are plant-based food providing excellent fiber, folate and manganese and good source of copper, magnesium, iron and potassium.  Beans are actually categorized as vegetables in the 2005 Dietary Guidelines for Americans.  MyPyramid categorizes beans in both the Vegetable Group and the Meat and Bean Group.  Beans and other legumes have more fiber and protein than any other vegetable.  Visit www.VegetableWithMore.com for more information. For a 2,000 calorie diet, MyPyramid recommends 3 cups of legumes, such as beans, each week, or about ½ cup each day. That is much more than the average American is currently eating. The Cooper Clinic Nutrition Department recommends starting a new family tradition of eating beans on "Meatless Mondays," in an attempt to meet this guideline. From a robust soup, to a refreshing side dish, to topping a salad to a creamy dip, no healthy diet should be without! Try Crunchy Garbanzo Beans, an excellent snack from www.bushbeans.com. Or check out the Black Bean Slaw Burger recipe in this newsletter. Beans are delicious, life-sustaining little packages of near-royalty in the world of nutrition. One of the oldest cultivated crops, beans have played a compelling role in regional and global food traditions. Most recently this versatile vegetable has taken the spotlight as one of today's biggest food trends, meeting culinary criteria for ethical eating, environmentally friendly and sustainable agriculture. Beans are perfect choice for adding flavor, texture, satiety and nutrient value to everyday menu planning! They are quick and easy to prepare, available year round and adaptable to numerous cuisines. And did I say taste great? Many people inquire if there is a difference between dry beans and canned beans. There is no difference. The term "dry beans" is an agricultural term for bean seeds that are allowed to dry in their pods until fully matured and harvested. Canned beans and unhydrated beans are both dry beans. The main difference is that canned beans are a quick, easy and recipe-ready. For people concerned about the sodium content of beans, studies show that rinsing canned beans can reduce the sodium content by 40 percent. Beans contain complex sugars called oligosaccharides.  When the body lacks the necessary enzymes to digest them, so the stomach passes them along to the large intestine. There, they break down and from gases. Many solutions to this problem have been proposed such as soaking and boiling beans which leaches out most of the oligosaccharides; adding baking soda to the boiling water; and adding a Mexican Herb, Epazote during cooking. Commercial remedies like BEANO also work by adding the necessary enzyme to help digest the oligosaccharides into our system, which reduces or eliminates the gas.  More information can be found at www.beanogas.com. A few of the latest trends on the horizon are heirloom beans providing unique textures and flavors available from specialty retailers. Organic whole bean powder technology enables dairy foods to be fortified with soy providing added health benefits without aftertaste. And an option in formulating foods that need a fat replacer is butter bean powder, made from large lima beans, known as butter beans. They are cooked, dried and screened into varying degrees of fineness to yield an opaque colored powder with a slight buttery flavor. Enjoy the incredible versatile bean in your meal routine!

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20 BEST EXERCISE TIPS

Be consistent
Set a daily schedule and keep to it. In no time, you will feel so good you won't want to change it.

Check your pulse
Use a heart rate monitor, or count the pulse at your wrist for 15 sec. and multiply by 4. Aim for 50-75% of your maximal heart rate.

Consult your doctor
Before starting exercise, see your doctor if you are over 45, overweight, or have high blood pressure or other medical problems.

Exercise every day
It is easier to maintain an every day schedule of exercise, and you will get greater health benefits, compared with just 3 times per week.

Exercise in the morning
Morning exercise sets you up for a day of increased energy and mental focus, and its easier to stick to a regular schedule.

Exercise to lose weight
Regular exercise, of at least 60 minutes per day, is an essential component of any weight loss program.

Exercise to prevent weight gain
Many people need 60 minutes a day of moderate physical exercise to prevent weight gain.

Get a buddy!
A buddy will keep you on track, 'cause you won't want to let your buddy down. Get a dog!
Your pet can be your exercise buddy. Take her for a walk, jog, rollerblade, or swim. You will both feel better.

Get an instructor
If you are just starting a workout routine, a personal fitness instructor can help you create a program that is right for you.

Increase the intensity
Keep yourself challenged, and progress toward your goal by increasing the intensity of your workouts.

It's not too late to start
No matter your age, physical ability, or physical activity level, some form of physical activity is right for everyone.

Moderate exercise
Physical activity is MODERATE if you feel your heart beating faster, but you are not breathing hard.

Ramp it up!
The benefits of exercise increase as you increase from 30 - 90 minutes of exercise each day.

Schedule your exercise
Plan for and schedule a fitness break every day.

Start small!
Begin with 10-20 minutes of exercise, then build up in 10 minute increments as you gain stamina.

Strengthen your bones
By training with weights or resistance machines, you will increase or maintain the strength of your bones.

Take baby steps
Don't try to change your life overnight - start with small changes, and work up gradually.

Use your lunch hour
Spend half your lunch hour taking a fitness break.

Vigorous exercise
Physical activity is VIGOROUS if you feel your heart beating faster and you are breathing hard.

Warm up first
Before engaging in any vigorous physical activity, begin with a warm up exercise.

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IT'S JANUARY! HOW WILL YOU GET MOTIVATED TO EXERCISE?

Made a New Year's Fitness Resolution yet? January is here and most of us have made our resolutions for the rest of the year. While our good intentions started us off in the right direction, as time goes on, many of us begin to lose that motivation that got us off the couch and on the treadmill. If you want to not only find your motivation, but also keep it for the long haul, here are three strategies that can make this the year you actually achieve your resolutions. First, have you written your goals down on paper? It has been proven that individuals who write their goals down and re-visit them on a daily, weekly, monthly, and quarterly basis tend to achieve more results than those who don't. The goals that you have written down should be realistic and obtainable. Getting back to your high school size and weight may not be realistic, but reducing your body fat percentage by three percent in six weeks is obtainable. The second step is planning. With your goals written down and clearly defined you must now plan. Most of the time we fail to reach our goals is the result of lack of planning. As Harvey Mackey, an internationally-known public speaker, says, "Failures don't plan to fail; they fail to plan." Planning is by far the single most important aspect to achieving results. For example, if you had a desire to go on a trip you would need to decide where, how to get there, what to take, etc. This would be your trip plan. What makes exercise any different? Planning the amount of time each week, what days, and what exercises you will do is vital to achieving results. Make an exercise plan to keep you on your journey to good health. The third strategy is implementation. In order to establish habits a routine must be followed for 45-60 days to help them become ingrained habits in your life. For instance, you walked several days, weeks, maybe years before you ran. The same is true with exercise. You must establish a foundation before you can reap great rewards. Allow your self 6-8 weeks before reassess and move on to another program. If you are one of those individuals who loses motivation around the beginning of spring the simple strategies above can help you stay committed throughout the year. Just remember—Goals, Planning, and Implementation—and you can stay on track throughout the year. By David McGarry, Assistant Fitness Director, Cooper Fitness Center. FIND ME ON THE WEB: www.superfoodvideos.com www.anitastone.qassia.com www.timetogetfit.blogspot.com www.superexercisevideos.com http://profile.to/anitastone Facebook www.timetogetfit.biz Makeover Story http://digg.com/users/seeme4fitness www.myspace.com/videofitnesscoach www.timetogetfitrecipes.blogspot.com www.videofitnesscoach.com Enroll now! http://www.mytalk.at/my/anitastone.php www.flickr.com/people/videofitnesscoach www.groups.myspace.com/videofitnesscoach http://groups.podclass.com/Diet-and-Exercise http://www.blogtalkradio.com/videofitnesscoach www.mybloglog.com/buzz/members/seeme4fitness www.socialauthority.ning.com/profile/videofitnesscoach www.squidoo.com/donotdiet Please give Squidoo some stars! www.bodyspace.bodybuilding.com/seeme4fitness Bodybuilding.com http://www.yoursqueezepage.com/displayPage.php?id=10248 Podcasts "RING IN" THE NEW YEAR!

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3 NEW VIDEOS UPLOADED TODAY

3 NEW VIDEOS UPLOADED TODAY:

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