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.

Poll Results

It is no suprise that most of us crave sweets. These types of foods can be loaded with empty calories and wreak havoc on our diet. Here are some helpful tip to control that sweet tooth.

1. Try fruit. Fruit has natural sugar and if you include it in your diet, you are less likely to crave sugar.
2. Set aside 150 calories per day for sweets. Portion control is key. An ounce of chocolate, a half of piece of cake, 25 jelly beans, or 1/2 cup of regular ice cream.
3. Be careful of sugary beverages. These can really add up. Look for reduced calorie juices, teas and sugar free hot cocoa.
4. Fruit with a little whipped cream makes a great dessert.
5. Try sugarless gum.
6. If you want a full dessert, make sure to have a light lunch and dinner full of lean protein and vegetables.

Make Mott's applesauce a part of your heart-healthy lifestyle. This delicious classic offers you many benefits:

• Eating apple sauce as part of a diet low in saturated fat promotes heart health*
• Antioxidant vitamin C to help support a healthy immune system
• Naturally fat- and cholesterol-free
• Naturally sodium free

How is it going?

So, how is your weight loss going? Are you running into any issues? Have you had some success? Please share with me your questions, concerns or triumphs.

Here are some additional weight loss tips:

1. Fill half your plate with vegetables. A cup of rice has 200 calories, but a cup of cooked veggies only has about 50. The high fiber vegetables will help satisfy your hunger before you overeat the other grains and protein.
2. When cooking, bulk up your meals with vegetables. You can have twice as much pasta or rice loaded with vegetables than just fatty sauces or dressings. Same with omelets. Think broccoli, carrots, and tomatoes.
3. Eat breakfast. This one simple step will help you jump your metabolism. It will also keep your blood sugar steady. You’ll be less likely to overeat later in the day. Balance carbohydrates with protein and a little fat.
4. Eat five or six small meals or snacks a day instead of three large meals. You will consume fewer calories per day. Your body releases less insulin, which keeps blood sugar steady and helps control hunger. Aim for 100-200 calories snacks—piece of fruit, non-fat yogurt, a handful of nuts.
5. Make water your primary drink. It’s okay to have some juice with breakfast or a little coffee with some low fat creamer and sugar substitute. . Water should be your main drink for the rest of the day instead of juice or soda. The average person consumes an extra 245 calories per day from soft drinks. That can add up to an extra 25 pounds per year. Soft drinks don’t trigger a sense of fullness the way food does.
6. Avoid white foods (simple or refined carbohydrates). White flour and added sugar can wreak havoc on your blood sugar, which can result in weight gain. But not all carbohydrates are bad. Try whole grain breads, pasta and brown rice. You will be more likely to feel satisfied. They have fiber and provide energy. Look for 3g of fiber per 100 calories.
7. Choose leaner protein. Loins, skinless turkey or chicken, white meat, fish, beans, and soy protein are great choices.
8. Salmon is great. It has omega 3 fatty acids, which is good for the heart and helps reduce stroke. Aim for two 3-ounce servings per week. You can also take 1000mg of fish oil capsules. Flax seed and walnuts are also good choices.
9. Choose low fat or non-fat dairy. You can reduce calories by 20% just by going to 2% milk instead of whole. . Same with cheese and yogurt. People who eat yogurt when dieting have been shown to lose more weight and fat than those who don’t. Calcium inhibits the production of fat cells and boosts the breakdown of fat.
10. Cook with olive oil and bake with canola oil instead of butter. They are heart healthy fats. We need some fat in our diet to help absorb vitamins A,D,E, and K.

I want something sweet!

Looking for something to satisfy that sweet tooth?

How about yogurt? Adding yogurt to your diet may inhibit fat absorption in the small intestine. And that means having less of it to store around your hips, thighs, and belly.

Portable YoTastic yogurt is a great treat. Take it with you when your on the run or freeze it for a delicious, slushy treat. Satisfy your sweet tooth and do something good for your body!