Poll Results

It looks like exercising is the hardest, healthy habit for everyone to incorporate into their lifestyle. Exercising is important for weight loss but it's more important to find something that you'll stick to. A lot of us don't think we have the time or that it's too boring. Try to incorporate cardio and strength training exercises. Cardio is going to help you burn fat and strength training helps create lean muscle mass which helps rev up your metabolism. Think of making exercise fun.

• Walk with a friend
• Go dancing
• Bicycle ride
• Bounce on a mini trampoline while watching TV
• Try a sport game like softball, racquetball, volleyball or golf
• Try a group exercise class at your local gym. It's much more fun and encouraging

Just Bare Chicken Recipe

Here is a delicious recipe that I tried the other day. I substituted jarred pesto sauce and it still turned out great. I served it with a fresh green salad and a few roasted potatoes.


Grilled Drumsticks with Pesto

Prep Time: 15 minutes
Cook Time: 30 minutes
Yield: Makes 5 to 6 drumsticks, 1 ½ cups pesto

Ingredients
for the pesto

2 cups (packed) fresh basil leavees
3 cloves garlic
1/2 cup grated Parmesan cheese
1 tablespoon fresh lemon juice
1 teaspoon salt
1/4 teaspoon pepper
1 cup extra virgin olive oil

for the chicken
1 package (20 ounces) Just BARE Chicken Drumsticks
1 tablespoon olive oil
1/2 teaspoon coarse salt
1/4 teaspoon pepper

Directions
• Combine all pesto ingredients except 1 cup olive oil in food processor. Finely chop, then gradually add oil until well mixed; set aside.
• Prepare grill. Coat drumsticks with 1 tablespoon olive oil; add salt and pepper. Grill over medium hot coals for 15 to 20 minutes turning occasionally. Brush drumsticks with ¼ cup of pesto. Cook for 5 to 10 minutes longer or until chicken is no longer pink.
• Serve with extra pesto. Refrigerate pesto to toss with salads, eggs, or to serve with tomatoes.

Nutritional Information•
• Calories 212 • % Calories from Fat 72% • Total Fat 18g • Saturated Fat 4g • Cholesterol 70mg • Sodium 435mg • Total Carbohydrate 0g • Dietary Fiber 0g • Protein 15g • Sugars 0g

Poll Results

So it looks like soda is the main culprit for adding extra calories to our diets Did you know that just by watching what we drink, we could probably cut 450 calories a day out of our diets? I even know people who have lost more than 25 pounds just by cutting out soda. We don't want sweetened drinks to be our main fluid intake for the day. Some 20 oz bottles of soda can have as many as 325 calories and 88g of sugar. YIKES!!! Diet soda might not be such a good choice either. There have been studies done that suggest that consuming artificially sweetened drinks may lead to a high preference for sweetness overall. That means cookies, ice cream, candy, etc.

So what should we be drinking? First and foremost, water. You can add flavor to your water just by adding cut-up fruit; Tea is also a great choice. It can help prevent heart disease and cancer. It's calorie free as long as you choose the unsweetened kind; Coffee is also a good choice. Just remember to drink it plain or with a little milk; Milk is also a great option. Low fat milk can help maintain bone and muscle density. I like to drink a cup of coffee in the morning; I sip on water throughout the day; and I include milk at meal times.

Just try to cut back a little each day. Before you know it you'll be well on your way to losing those extra pounds.

Stay Hydrated

It's important to stay hydrated throughout the day. Make sure to drink plenty of water, low fat milk and low calorie beverages to help quench your thirst. SoBe Zero Calorie Lifewater is a great choice.

WHAT IS ZERO CALORIE SOBE LIFEWATER WITH PUREVIA?
Zero calorie SoBe Lifewater with PureVia is a naturally sweetened vitamin enhanced water beverage that gives you vitamins and antioxidants (antioxidant vitamins C and E and a good source of B complex vitamins). With unique flavor combinations, SoBe Lifewater is naturally refreshing and thrilling!

Exercise

Exercise is an important component of any weight loss program. It's important to find time to be active. Increasing physical activity will not only help promote weight loss, but its' also important for preventing heart disease, diabetes, various cancers and osteoperosis. There are too many benefits to list. So, here are some healthy tips to fit exercise into your everyday lifestyle:

Three 10 minute sessions can be just as effective as a solid 30 minute workout. So feel free to split up your routine throughout the day. For example, try a 10 minute yoga routine in the morning, 10 minutes of walking during lunch, and 10 minutes of dancing after dinner.

Instead of meeting that friend for lunch on Saturday, how about a nice walk. You’ll be amazed how fast the time flies while you’re catching up.

A shopping trip to the mall can be a great workout. Put on your workout shoes and keep a fast pace.

Bundle up and go hiking with your kids in a nearby forest preserve or trail. This is a great way to get in some exercise and family time.

Do squats and lunges while brushing your teeth.

Walk around the house while talking on the phone (provided that it’s cordless). Keep a fast pace and be sure to go up and down the stairs.

Fitness doesn’t have to be time consuming. Just be creative and you’ll find ways to fit it in to your busy schedule. A little exercise everyday ads up to a healthier you!

Game Day Recipe

Here's a great appetizer to make for the big game!

BUSH'S® Chili-Cheese Game Day Dip

Serves: 16
Hands-OnTime: 10 Minutes
Cooking Time: 5 Minutes
Total Time: 15 Minutes

Ingredients:
1 (8 ounce) package reduced-fat cream cheese, softened
1/2 cup fresh chunky salsa (from the deli)
1 cup reduced fat shredded Cheddar cheese, divided
1 (16 ounce) can BUSH'S® Mild or Medium Chili Beans, undrained
1/3 cup sliced green onion
Baked, low carb tortilla chips

Directions:
1 Combine softened cream cheese with salsa and spread in bottom of 9-inch microwaveable pie plate. Sprinkle with 1/2 cup cheese. Spoon chili beans evenly over shredded cheese. Top with remaining cheese and green onions.
2 Cover and vent with plastic wrap and microwave for 2 minutes on medium high power, rotate dish and repeat.
3 Remove wrap and microwave on high for 1 minute more or until mixture is thoroughly heated and cheese is melted.
4 Let cool slightly and serve with tortilla chips.

Nutrition Info (per serving)
Calories 77 (39% from fat) Fat 3.3g (sat 2g) Cholesterol 10mg Carbohydrate 6.3g Fiber 1.5g Protein 5g

Bean Fact
Canned beans are an easy and convenient vegetable.

Copyright © Bush Brothers & Company, 2010

Portion Distortion

According to the most recent poll, one of our biggest diet challenges is eating too much food. Here is a guide to help you size up your portions.


Grains
1 cup of cereal =The size of a fist
1 pancake=A compact disc
½ cup of cooked rice, pasta, or potato=½ of a baseball
1 slice of bread=A cassette tape

Fruits and Veggies
1 cup of salad greens=A baseball
1 medium fruit=A baseball
½ cup of raisins=A large egg

Dairy and Cheese
1 ½ oz. cheese=4 stacked dice
½ cup of ice cream=½ baseball
1 cup serving of milk, yogurt, or fresh greens=The size of a fist

Meats and Alternatives
3 oz. meat, fish, and poultry=Deck of cards
3 oz. grilled/baked fish=Checkbook
2 Tbsp. peanut butter=Ping pong ball

Fats
1 teaspoon of oil=The size of your thumb tip

This chart is courteous of AARP Eating Well

February is National Heart Month

Coronary heart disease is the leading cause of death in both men and women in the United States. Heart disease does not just occur overnight. Changes in the body that lead to heart disease take years to develop.

One of the biggest risk factors of heart disease is high cholesterol. Cholesterol is a type of plaque that thickens and hardens your arteries. This constricts blood flow to the heart muscle and can even completely block the arteries.

There are two types of cholesterol: LDL, which is also known as the “bad” cholesterol, and HDL, which is also known as the “good” cholesterol. LDL is the cholesterol responsible for plaque buildup and blockage in your arteries. HDL cholesterol helps lower the bad cholesterol in your arteries. It is important to get your cholesterol levels checked regularly. If you are at high risk due to genetics, you might need to start getting your cholesterol checked at a young age. Usually a rule of thumb is to have your levels checked every 5 years after the age of 20, if your level is desirable.

Desirable Level: Less than 200 mg/dl
Borderline: 200-239 mg/dl
High: 240mg/dl and above

Lifestyle plays a key role in the prevention of heart disease. Poor nutrition, lack of exercise and obesity are all risk factors to heart disease. It is important to make healthy lifestyle changes in order to prevent coronary artery disease.

Diet:

Choose a diet low in saturated fat, cholesterol and trans fat. No more than 20 grams of saturated fat for men and 15 grams for women per day. No more than 300mg/dl of cholesterol per day. Saturated fat is the number one factor that increases cholesterol. Some examples of food that contain saturated fat are:
· High fat dairy products
· High fat meats
· Butter
· Cream Sauces
· Gravy
· Palm oil
· Coconut oil

Trans fat is also known as hydrogenated oil. It is important to read food labels to see if hydrogenated oil is a main ingredient. Select foods that either do not contain hydrogenated oil or where a liquid oil is listed first in the ingredient list. Some examples of food that contain trans fat include:
· Processed foods like cookies, chips and baked goods that contain hydrogenated oil
· Shortening
· Some stick margarines
· Some fast food such as French fries

Increase monounsaturated and polyunsaturated fats. These are known as the healthy fats since they can help lower your LDL cholesterol. Some examples of food that contain monounsaturated fats are:
· Canola oil
· Nuts such as almonds and peanuts
· Olive oil
· Peanut butter
· Avocado

Some examples of food that contain polyunsaturated fats are:
· Corn oil
· Soybean oil
· Sunflower oil
· Walnuts
· Sunflower seeds
· Mayonnaise
· Soft tub margarine

Increase your intake of fruits and vegetables. Frozen, fresh and canned are all good. Be sure to consume a variety so you are able to get all the health benefits they provide.

Increase your intake of fiber. Fiber had been shown to lower cholesterol. Aim for 25-30 grams per day. Fiber can be found in many fruits and vegetables as well as whole grain products. Be sure to increase hydration in order to help fiber pass more easily through your digestive system.

Aim for two 3oz servings of fish per week. Salmon is especially good since it contains heart healthy Omega 3 fatty acids. Omega 3 fatty acids have been shown to reduce both stroke and heart disease.

Select fat free or low fat dairy products.

Limit salt intake since it can cause high blood pressure, which can contribute to heart disease.

Exercise:

Inactivity leads to weight gain, which can lead to a variety of diseases. Aim for at least 30 minutes of exercise per day. This will help increase your HDLs. It will also help to decrease blood pressure and strengthen your heart.

Three 10-minute sessions per day is just as beneficial as one 30 minute session. Do what works for your schedule. If you are new to exercise try just taking a daily walk. Any little bit counts!

Weight:

Obesity is a risk factor for heart disease as well as many other diseases. Here are some guidelines to keep your weight in check:

1. Control your portions
2. Increase your physical activity to 60 minutes per day
3. Follow the above healthy eating guidelines
4. Plan meals for the week so your less likely to grab convenient, non- healthy foods
5. Don’s skip meals. This slows down your metabolism which can lead to further weight gain

Stop Smoking:

Smoking has been shown to increase blood pressure and decrease healthy cholesterol levels. If going cold turkey seems too hard, at least try to cut back. Even reducing the amount of cigarettes you smoke can make a difference.

Family History:

It is important to know your family medical history. If heart disease is in your family it is important to speak to your doctor and maintain regular checkups

Remember healthy habits are important not only for your heart but your overall wellbeing. Small steps everyday can lead to a much healthier lifestyle.
Always remember to consult with your physician before beginning any diet or exercise program.