Beans, Beans, the Musical Fruit

We may get a chuckle when we think of the silly children's song involving beans but the nutritional benefits of beans are nothing to laugh at. Beans, or legumes, as they are also referred to are nutritional powerhouses. Beans are high in protein, fiber, antioxidants, iron, magnesium, copper and zinc. Research has indicated that consuming beans 4 times per week can reduce the incidence of heart disease by 22% over people who had beans only once per week. Beans are also a great protein source for diabetics. Since beans are digested slowly, they have less of an impact on blood sugar and can minimize the spike after a meal. Beans have also been linked with a decreased incidence of certain cancers and help to keep us full, thus aiding in weight control. Ok, it is great to understand some of the health benefits of beans, but how do we prepare them and what are some ways to incorporate them into the diet? You can purchase dry or canned beans. Nutritionally, there is not much of a difference between the two apart from the sodium content. Canned beans tend to be higher in sodium but this can easily be "fixed" by simply placing the canned beans in a colander and rinsing under cool water for a few minutes. This essentially "washes" the sodium off the beans. There are many ways to incorporate beans into the diet: Toss on salads, throw into soups or stews, mash and use as a thickener for recipes, add to casseroles and roll into burritos to name a few. Don't forget about Hummus. This is just mashed up chick peas with added spices. Hummus can be used as a dip and also in place of condiments on sandwiches and burgers. I have a few clients who use hummus in place of mayo in their tuna salad! Use your imagination! Try to incorporate beans into you diet several times this week! Your body will thank you! Here is a great BEAN SALAD recipe I adapted a few years ago - Toss 1 can chick peas, 1 can kidney beans, 1 can black beans and 1 can corn in a colander and rinse under cool water for a few minutes. Place in a large salad bowl. Crush several cloves of garlic in to the mix and add 1-2 tbl of fresh lemon juice. Add about 1/4 cup of olive oil and 1/2 cup red wine vinegar to the mix. Toss and add fresh snipped parsley to the salad. I tend to go heavy on the parsley and vinegar and light on the olive oil, you may want to experiment with how your family likes it. I usually try to make the salad a day ahead of time as the flavors meld nicely over time. Enjoy!

To Snack or not to Snack? That is the question...

Many people ask me if it is better to stick to 3 meals a day, or incorporate snacks into their daily routine. Snacks mid-morning and mid-afternoon won't make you gain weight (depending on what you choose). They DO help keep your blood sugar levels moderate so you don't experience that 'tired afternoon crash' or binge eat at meals due to hunger. Low-fat dairy, unsalted nuts, whole fruit, hummus and whole wheat crackers or carrots make portable snacks. Aim to combine lean proteins with complex carbohydrates and healthy fats to keep your belly full and brain in high gear!

Are You Addicted to Sugar??

Really? How can someone be addicted to a food? That is impossible... Really? Is it? Right now I am conducting a 30 day Sugar Challenge with the LEAN TEAM! We have signed on to try to avoid sugar in all its forms for the month of October. I have done this before with clients and am here to say - YES, one can be addicted to sugar. Research has indicated that sugar can be more addicting than cocaine or heroin. It is a hidden addiction as it is acceptable. No one is going to put you in jail for eating a chocolate bar or having a handful of jelly beans, but that does not minimize the detrimental effects sugar can have on your body. Excess dietary sugar has been linked with many medical conditions from the obvious Obesity and Diabetes to Heart Disease and Cancer. Over the next few weeks I will be blogging on sugar - how to identify it in foods, substitute for it in recipes and also how to eliminate it if you are truly addicted. Stay tuned for more. If you feel like you may have an issue with sugar or have been diagnosed with pre-diabetes, diabetes or insulin resistance, feel free to contact me and we can discuss how to deal with these conditions. Watch out for the candy corn.... Noreen Gallo MSRD