Steps to Success

1-Set your schedule and stick to it - pick a time of the day and don’t vary. Consistency builder habit which leads to great results. Set your goal for at least 3 weeks. In 3 weeks, a habit is learned.

2-Set realistic goals. It is important to set a goal and achieve it, adding difficulty as you can handle it.

3-Chart your progress. Place it on the refrigerator where you can see it often. Put a picture of your favorite ‘in shape person’ next to the chart to remind you where you’re headed.

4-If you fall off the horse, collect yourself and get back on! That’s OK. Just re-evaluate your goals if required, but by all means, begin again!

5-Begin each session by stretching and loosening your muscles through a warm up routine.

6-Do the exercises slowly and in a controlled smooth and fluid manner. Steady effort will build strong muscles.

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Beans rich source of healthy antioxidants; black beans highest

Courtesy of Todays Senior’s network

Although researchers haven’t come up with a foolproof way to avoid the indelicate side effect of beans, they have found yet another reason why you should eat more of them. In addition to their high fiber and protein content, a new study finds that beans, particularly black ones, are a rich but overlooked source of antioxidants (considered important fighters against aging) and may provide health benefits similar to some common fruits, including grapes, apples and cranberries.

The study, which researchers say is the first to link bean color to antioxidant activity, is scheduled to appear in the Dec. 31 issue of the Journal of Agricultural and Food Chemistry, a peer-reviewed journal of the American Chemical Society, the world’s largest scientific society.

The researchers tested the antioxidant activity of flavonoids — plant pigments — found in the skin of 12 common varieties of dry beans. Antioxidants destroy free radicals, which are highly active chemicals whose excess has been linked to heart disease, cancer and aging.

Black beans came out on top, having more antioxidant activity, gram for gram, than other beans, followed by red, brown, yellow and white beans, in that order. In general, darker colored seed coats were associated with higher levels of flavonoids, and therefore higher antioxidant activity, says lead investigator Clifford W. Beninger, Ph.D., a research associate at the University of Guelph in Ontario, Canada.

“Black beans are really loaded with antioxidant compounds. We didn’t know they were that potent until now,” says Beninger, formerly a researcher with the USDA’s Sugarbeet and Bean Research Unit, located at Michigan State University in East Lansing, where he worked on the project under the leadership of co-author George L. Hosfield, Ph.D., a geneticist who recently retired from the USDA.

The study found that one class of compounds in particular, anthocyanins, were the most active antioxidants in the beans. Based on a previously published study of the anthocyanin content of black beans, Beninger found that the levels of anthocyanins per 100 gm serving size of black beans was about 10 times the amount of overall antioxidants in an equivalent serving size of oranges and similar to the amount found in an equivalent serving size of grapes, apples and cranberries.

Beninger acknowledges that some of the healthy antioxidants in beans will be lost in water upon cooking, but says that antioxidant levels will still remain high. Although dry beans were used in this study, frozen or canned beans may have similar antioxidant activity, he adds.

Human studies are still needed to confirm the link between bean antioxidants and health and until then, no one knows how many beans one must eat to obtain maximum health benefits, Beninger notes. But the finding adds antioxidants to a growing list of healthy chemicals found in the popular legume, which is also rich in protein, carbohydrates, folate, calcium and fiber. The researchers hope to use information gleaned from this study to help develop new varieties of beans that pack even more disease-fighting power.

U.S. consumers gobble up an estimated 8 pounds of beans per person each year, with pinto beans and navy beans being the most popular. Red beans also enjoy immense popularity, particularly during colder months, as a staple of chili. Although not as popular in the U.S. as other varieties, black beans are a main ingredient in many international dishes.

Note: Funding for this study was provided by the USDA and the Michigan Bean Commission.

Black Bean Dip receipt courtesy of www.myskinnyswitchsecret.com

Black Bean Dip
Prep Time: 10 minutes Total Time: 15 minutes
Ingredients 1 1/2 ounces ham, lean, reduced sodium 1/4 cup black beans, canned/cooked 1 tablespoon TACO BELL Thick N’ Chunky Mild Salsa 1/2 teaspoon olive oil, extra virgin 1/8 teaspoon cumin, ground 8 pieces tortilla chips, baked, unsalted 8 fluid ounces water Preparation Heat ham under broiler until it begins to crisp. Meanwhile, place black beans, salsa, olive oil and cumin in blender and process until smooth. Transfer to a small bowl. When ham is crispy, remove from broiler and dice. Gently mix into bean dip. Serve with tortilla chips and a glass of water.

Diet Exchange Bread/Starch: 1.0 Fruit: 0.0 Fat Free Milk: 0.0 Reduced Fat Milk: 0.0 Whole Milk: 0.0 Other Carbohydrates: 0.0 Vegetable: 0.0 Lean Meat: 0.0 Medium Fat Meat: 0.0 High Fat Meat: 0.0 Plant Protein: 0.0 Fat: 0.5 Alcohol: 0.0

Nutrition Information Amount Per Serving Calories 200 Calories from Fat 45 Total Fat 5 g Saturated Fat 1 g Cholesterol 20 mg Sodium 680 mg Total Carbohydrate 26 g Dietary Fiber 5 g Sugars 1 g Protein 13 g Calcium 4% Iron 10% Not a significant source of Vitamin A, Vitamin C

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Are you Walking for Good Health?

My husband ordered myself and he a Pedometer…now what in the world is a Pedomter? But something that helps you keep track of how many steps you take a day…and the ‘magical number’ we’ve heard to help keep you healthy is ‘10,000 steps per day’! And today, being my first day with the Pedometer, I took 6,818 steps…and that is with walking a little over a mile on the treadmill…so what if you don’t do a mile on the treadmill? Well, that means, in order for you to get that ‘10,000 steps per day in’ you are going to have to do a lot more walking…

But when you have something like the Pedometer, which costs about $20 to $30 - it helps make you accountable, and if that is what you are looking for, the Pedometer is for you. You set your settings, then clip it to your belt and away you go. You don’t really think about it unless you want to see how many steps you have taken, and believe me, you take more steps than you think when you are up and about. But can you make a point to get your ‘10,000 steps in a day’? That is the question.

By having the Pedometer on, it tracks how many steps you take a day and if you are not at the magical ‘10,000′ then you can do extra walking to get there. You can get out in the evenings, take the kids to the park to play while you walk around the track. One mile gets you about 2,500 steps. That means you are one quarter toward your goal. You’ll need to think of other ways you can get where you want to be. Parking in the ‘back 40′ of a parking lot is a good way, go to the mall and just walk and window shop is another good thing to do. Also, making a couple of trips around the grocery store before finally grocery shopping works. Start a social group, get family and friends together at a certain time to walk, it makes it much more interesting and accountable.

And just think, if you can get to 10,000 steps per day, what great condition, health and fitness, you will eventually be in, and all by just taking steps. No hard work out or big time running, just walking 10,000 steps per day!

What better way to do it than just do it - Take the first step!

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How to walk off belly fat

Courtesy of CNN.com- By Tracy Teare

Sure, you know walking is good exercise. But here’s some­thing you might not realize: You can give your waistline (and other body parts) a serious trimming by tweaking that walk around the block.

The three women below each walked off at least 35 pounds, much of it around the middle, using one of these secret weapons: plyometrics, hills, or intervals. The strategies also strengthened their legs more quickly than plain old walking sessions, so they could walk longer and faster to burn more calories.

After six weeks of walking four to six times a week, you will feel stronger and look slimmer where it counts. Health.com: Walk a little, live a lot (longer)

Secret weapon: Plyometrics

Adding bounding, jumping, and skipping moves (called plyometrics) to your walk is a fun way to spike the intensity. You’ll burn up to twice as many calories –and significantly more belly fat — per minute than you would just walking at a moderate pace.

“These moves vary the walking pattern your body has grown accustomed to, so you engage different muscle fibers,” says Joy Prouty, veteran Florida-based trainer and American College of Sports Medicine-certified health-fitness director. “And that helps shape and define your body.” Health.com: Walk this way

It worked for Claire Jefferson-Glipa, 31, of Riverside, California.

Adding one-minute bursts of plyo­metrics to the Stroller Strides classes she leads each week — along with making healthy changes in her eating habits –helped Jefferson-Glipa drop 36 pounds in just nine months. “It’s so exciting that my clothes are looser,” she says.

Make it work for you

Try this workout from Prouty, gradually adding more plyo­metrics as your fitness level improves. It can be done either outside or on the treadmill (just be sure to step off the machine to do the plyometrics moves).

• 1. Walk 15 minutes, building to a moderate pace.

• 2. Do 30 High-Knee Steps forward (alternating legs); skip for 30 seconds, then walk at a moderate pace for one minute.

• 3. Do 15 Traveling Lateral Squats (turn and move sideways as you squat) in slow motion, followed by five Squat Jumps (squat slightly, then swing arms up as you jump). Knee problems? Rise up on your toes instead of jumping.

• 4. Walk at a moderate pace for 10 minutes.

• 5. Repeat step 2.

• 6. Walk for five minutes at a moderate pace, then five minutes at a slow pace to cool down.

Secret weapon: Hills

To triple the number of calories you burn, go to where it’s hilly, Prouty says. Walking on hills can burn tons of calories and fat, so you’ll work that stomach pooch off faster than you would on flat terrain. Uphill walks are great for strengthening and shaping your lower half — plus, you’ll feel stronger and go faster on level ground. Health.com: Tips if you don’t have time to walk

It worked for Robyn Kammerer, 33, of Rowayton, Connecticut.

Kammerer dropped 50 postpregnancy pounds in four months by eating healthier and walking every day on the hills near her home. “If I’m out of breath at the top of one of these killer hills,” she says, “I remind myself that I can now wear skirts that haven’t fit in years.”

Make it work for you

Start by changing your walking routine: Twice a week, replace 25 percent of your flat route with short or gradual hills. (New to walking? Start with 20-minute walks that include five minutes of hills.) After two weeks, seek out longer or steeper hills, and add 10 percent more climbing each week. Your goal is to do between one-half and two-thirds of your workout on hills.

Live in a flat area? Substitute this treadmill climb: After a 10-minute warm-up, gradually increase the incline from 0 to 2 percent for 5 to 10 minutes. Then, gradually decrease the incline in the same amount of time, finishing with 5 to 10 minutes of flat walking. Each week or two, increase the incline by 1 percent.

Secret weapon: Intervals

Alternating moderately paced walking with short, faster-paced intervals lets you amp up your walk without tiring yourself out. You’ll also dump stomach weight more quickly and torch more calories than you would on a steady-paced walk. By peppering in a 30-minute walk with 10 one-minute speed bursts, for example, you can nearly double your calorie burn. Health.com: The ultimate walk-it-off plan

It worked for Virginia Cox, 42, of Belmont, Massachusetts.

Doing 15 miles’ worth of interval walking a week (plus cutting down on starchy foods and sweet treats) helped Cox shed 45 pounds of baby weight in just six months. “I look and feel great because of walking,” Cox says. “Plus, I now fit into the jeans that I wore when I was in my 20s.” An unexpected bonus: She’s sleeping much better, too.

Make it work for you

Warm up at an easy pace, then walk at a moderate pace for 10 minutes; increase speed for one minute, Prouty says. Do another 3 minutes at a moderate pace; repeat one or two times, then do 10 moderately-paced minutes.

As you get stronger, add more intervals, aiming to alternate 1-minute speed bursts with one minute of moderate walking

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8 Ways to eat more healthy

How The Biggest Loser Contestants Eat

Like most overweight Americans, many of The Biggest Loser contestants have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds.

At the ranch, the contestants learn to:

1. Veggie-load in every way possible.

2. Amp up their fruit intake by skipping sugar juices and adding fresh fruit to nutritious smoothies.

3. Learn to love (and pronounce) quinoa (KEEN-wah)—it’s a grain and a protein!

4. Eat lean cuts of meat and poultry.

5. Eat sandwiches with one slice of Ezekiel bread, which is full of fiber.

6. Select whole grains such as brown rice and whole wheat noodles.

7. Eat fish several times a week.

8. Minimize consumption of red meat and high-fat dairy foods.

Courtesy of enews@biggestloserclub.com

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How to Increase Exercise in Daily Life

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What is really in you Hot Dog?

Beef and Port - Both are high in protein - and in unhealthy saturated fat and cholesterol; the meat could come from pig and cow skeletal muscle and by-products.

Mechanically Separated Turkey - A pastelike substance produced when tissue is removed from bones through a high-pressure sieve. This product is versatile and cheap - and not just for turkey dogs.

Read more

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The Exercise Habit

Written by familydoctor.org editorial staff.

How much exercise do I need?

Source

Written by familydoctor.org editorial staff.

American Academy of Family Physicians

Reviewed/Updated: 12/09
Created: 01/96

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Get Active

February is American Heart Month

Courtesy of American Heart Association

Finding time in our overscheduled lives for exercise is a challenge for all busy Americans. Especially for those who are parents or are working full-time or both. But the benefits far outweigh the sacrifices it takes to carve out that time. And anyone who has successfully managed to do so will tell you how happy they are to have found the time. They’ll tell you how much more energy they have, and how they are actually able to do more than before they started getting regular exercise. So no more excuses! Take an active role in determining your future. You deserve to give yourself the gift of living well with good health.

Why is Getting Active So Important?

The facts are clear: By exercising for as little as 30 minutes each day you can reduce your risk of heart disease. Without regular physical activity, the body slowly loses its strength and ability to function well. Physical activity = living a longer, healthier life.

Regular Physical Activity Helps: Lower blood pressure, increase HDL “good” cholesterol in your blood, control blood sugar by improving how your body uses insulin, reduce feelings of stress, control body weight and make you feel good about yourself.

American Heart Association Guidelines

We suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Or a combination of moderate and vigorous. Physical activity is anything that makes you move your body and burns calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. Check out the Start Walking program to get going with expert advice.

Get Active Success Story:

Mike Wilson, Associate Superintendent of Schools. Previously worked with the American Heart Association and company leader for the Start! Walking Program; City-wide chairman for the 2007 American Heart Walk.
I applied for the Start! Challenge program because of a deep commitment to work with the American Heart Association again and to change my life. I was diagnosed with cardiomyopathy at age forty-four. I had a twin brother die of sudden death congestive heart failure at age forty-three. I recently lost my youngest sister the same way.

After my sister died, I reviewed my lifestyle and have determined it needs to change. I have used several excuses to sit around, do no exercising, and have gained weight. I also know that without this change, I am a prime candidate to die of this disease at a young age. I want to enjoy my later years and be around to watch my grandsons grow up and be able to spend quality time with them.

In addition, I want to serve as an example to those people like me. I want to be an example that people with those inflictions can work, exercise, eat properly and can improve their physical well-being. No more excuses! We can do it!

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February is American Heart Month

Courtesy of American Heart Association

Hypertension is the single most significant risk factor for heart disease. Uncontrolled high blood pressure can injure or kill you. It’s sometimes called “the silent killer” because it has no symptoms. One in three adults has high blood pressure, yet, about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, yet, only 45% have their blood pressure controlled.

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a widely misunderstood medical condition.

The blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears.  Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries. Read more

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