June 2006 "Tips"

Weight Loss Tip:

Change it Up

(By: Kimberly A. Tessmer, RD LD)

 

Are you in a rut, does your weight seem to be stuck than think about changing it up!  If you are doing the same thing every day and not reaching your goals than it is probably time to try something different.  Make a few changes to your fitness routing to help stimulate different muscle groups and to help make it more fun and challenging.  Take a look at your daily eating habits and ask yourself what modifications you can make.  Have your portion sizes grown just a bit, are you drinking as much water as you use to, are you continuing to get those fruits and veggies in everyday.  Sometimes we get in a rut and things start to spiral out of control a bit.  Get back in control by taking a second look and making the changes you need to!

Nutrition News: 

The Benefits of Beans

(By: Kimberly A. Tessmer, RD LD)

 

Beans, beans, they're good for your heart!  And Your Health!  According to the United States Department of Agriculture, reports show that people who consume beans regularly consume more vitamins and minerals than individuals who don't eat beans.  An average serving- 1/2 cup cooked dry beans- offers 10 grams of fiber, about 120 calories and lots of complex carbohydrates.  They have a low-glycemic index or in other words, the carbohydrates in beans do not cause as quick a rise in blood sugar as many other carbohydrates do.  The soluble fiber in beans can be heart healthy by helping to reduce blood cholesterol and the insoluble fiber helps to promote digestive health and prevent constipation, which in turn can help to prevent colon cancer.  Beans are a good source of B vitamins including folic acid and also provide iron, potassium, selenium, magnesium, and even some calcium.  Beans contain very little fat and absolutely no cholesterol.  In addition they can add a tasty twist to a main meal or side dish and are very inexpensive.  So the next time you are planning your meals for the week, include beans!  Try a couple meatless meals each week that contain beans instead!  For more information on beans check out: http://www.americanbean.org/.

 

Fitness Fun:

Add Weight Bearing Exercise and Burn More!

(By: Kimberly A. Tessmer, RD LD)

 

Adding weight bearing exercise to your daily routine can help to promote the growth of muscle, which in turn can help to speed up your metabolism!  AND that means burning more calories!  The more lean body mass or muscle you have, the more calories you body burns at rest because muscle is more metabolically active than fat.  Weight bearing exercise can also increase bone strength!  Add light weight training, walking, jogging, dancing, tennis and other weight bearing exercises to your daily routine and you will not only feel better but you will look better!