GET STRONGER
ADD STRENGTH TRAINING TWICE A WEEK.
CHANCES ARE BY NOW you’ve already added thirty minutes of cardio, three times a week into your schedule. But now it’s time to go one step further and add strength training to your fitness regimen at least two times per week.
Put simply, strength training is defined as the use of resistance to build muscle size and strength. But the benefits of strength training go beyond that: Lean muscle burns calories more efficiently than fat, even when your body is at rest. More muscle means burning more calories, which can make it easier to reach and maintain a healthy weight. Strength training also strengthens your bones, reduces the progression and pain of arthritis, and helps control blood sugar in people with type 2 diabetes. It can help you appear younger by helping you look more toned and firm, even as your skin gradually loses elasticity.
Though you probably know how good strength training can be, 40% of you admit to not doing any form of it at all. The biggest hurdles? Believing cardio is more important, super-busy schedules, and having no clue how to get started.
Don’t be intimidated. There are plenty of quick, effective workouts you can do that don’t require you to step into a gym. In this chapter, we’ll give you plenty of moves and motivation to make strength training a new habit. This chapter is also full of delicious recipes to help nourish your muscles and fuel your strength.
YOUR GOAL
Include strength training in your fitness regimen at least two times per week.
The 12 Healthy Habits
You don’t have to have a gym membership to start strength training. Here, exercise physiologist Geralyn Coopersmith, National Director of the Equinox Fitness Training Institute, gives her top five recs for the training tools you need to get your home ready:
1. DUMBBELLS
You ideally want a variety of sizes. If you’re a beginner, you may want to start at three to five pounds for arm exercises and 10 to 12 for legs. When you can easily do 12 repetitions with a particular weight, gradually increase the weight.
2. RESISTANCE BANDS
They’re inexpensive, versatile, and portable so you can get a full-body workout no matter where you are. These elastic strips can be used to target your core muscles (your lower back, hips, and abdomen) as well as work your arms, shoulders, and legs.
3. STABILITY BALL
It provides a fun (or at least a more interesting) way to do sit-ups and push-ups, or you can use it as a weight bench while you lift dumbbells. It also forces you to work your core as you do basic exercises.
4. MEDICINE BALL
While you can use it like a dumbbell, you can also throw or catch this weighted leather or rubber ball to challenge your core and coordination while working both your upper and lower body.
5. VALSLIDE
This portable pair of oblong discs has a foam-like surface on one side and plastic on the other. You place your hands or feet on the foam side tocreate more resistance when you’re doing traditional lunges or squats. (www.valslide.com)
“I live far away from any gym. It’s a distance problem.”
JENNIFER DRAWBRIDGE
Nurse-Midwife
GET STRONGER CHALLENGE: Jennifer lives in a rural community, and the nearest gym is a half hour away. She’s able to squeeze in cardio five or six days a week with outdoor activities such as snowshoeing in the winter or hiking in the summer, but she has no idea where to start when it comes to strength training. Jen also has a family history of osteoporosis: “The women in my family have bones like Fritos—both my grandmother and mother broke their hips.”
OUR ADVICE
▪ Get creative with cords. You can do hundreds of muscle-sculpting moves using a pair of portable exercise cords. Experiment with wrapping the cords around stationary furniture, different parts of your body, or standing on them for more resistance.
▪ Do a different push-up. The basic push-up is one of the best exercises for building upper-body strength—unfortunately, it’s also one of the hardest for women to do. Try this instead: Get into a push-up position, then slowly lower yourself to the floor for a count of two. Don’t push yourself up if you can’t. Just get back into the up position and repeat the exercise for as many reps as you can. You’ll be doing a regular push-up in no time.
▪ Don’t sit when you lift. Doing curls, presses, or triceps extensions while standing allows you to lift up to 30% more weight, which can help you develop leaner muscle faster.
▪ Try other bone-strengthening activities. Lifting weights isn’t the only way to build stronger bones. Yoga and tai chi, which work multiple muscle groups simultaneously, have been shown to improve bone growth and strengthen muscle, too. Learn a few moves or poses that you can do anywhere.
Exercise cords offer hundreds of strength-training options.
EXPERT TIP: Schedule Shorter Sessions
“If your workweek is hectic, schedule shorter exercises. Save the longer yoga classes and workout sessions for the weekend and do shorter exercise bursts during the week. Most people think if they don’t have an hour for a workout then it’s not worth it. False! Consistency matters, and the time you spend adds up.”
—Rebecca Scritchfield, MA, RD, blogger, Rebecca Thinks
LIKE MAKING THE PERFECT ROAST or martini, strength training is all about technique. Here, exercise physiologist Geralyn Coopersmith, National Director of the Equinox Fitness Training Institute, reveals the five biggest mistakes she sees clients make:
OOPS! You skimp on your weights.
If the weight isn’t heavy enough, you’ll see fewer results. Researchers at Grand Valley State University in Michigan found that when subjects were asked to choose weights on their own, every subject picked weights that were lighter than what they needed. A good rule of thumb: The weight should be heavy enough to tire your muscles after about 12 reps.
OOPS! You rely too much on machines.
Classic strength-training machines like leg or chest presses are great for beginners because they prevent unwanted movements, but it’s also easy to “cheat” by lightening the load, changing the hand grip, or adjusting the seat. Rather than just make your way down the same old circuit, spice up your workout by adding in free weights, kettlebells, or even your own body weight (think push-ups, walking lunges, and planks).
OOPS! You always do crunches.
When you “crunch” up during your crunches you actually put strain on your back at its weakest point, the back of the spine, which can cause herniated discs. You’re better off focusing on moves such as the plank, side plank, and bridges, which not only tone up your abs but also all your other core muscles such as your hips, back, and pelvis.
OOPS! You skip your warm-up.
You wouldn’t jump into a sprint the minute you stepped onto the treadmill, right? The same holds true for strength training. Working cold, stiff muscles can lead to sprains and tears. Try to do at least five minutes of walking in place or simple lunges and squats to warm up muscles before starting your routine.
OOPS! You don’t work opposing muscle groups.
If you don’t exercise all muscles equally, you run the risk of developing strength imbalances that can leave you with back, foot, or knee pain. The solution’s pretty simple: Pair every exercise that works the front of your body with one that also works your back (for example, quads with hamstrings, biceps with triceps, chest with back).
The No-Time-Whatsoever Working Mom
“I’m embarrassed to say that what I do for exercise is basically nothing.”
DEBRA RICHMAN
Vice President, Communications
GET STRONGER CHALLENGE: Debra wants to exercise, but her schedule makes it tough. During the week she’s up at 4:45 and out of the house by 6:30 for an 80-minute commute into New York City. With such a killer schedule and busy weekends spent running her children to activities, sneaking strength training in takes a little creativity.
OUR ADVICE
▪ Work the whole body at once. When time is limited, use only moves that train multiple muscle groups simultaneously, such as squats or lunges. If you must do exercises that work only one muscle group (arm curls, for example), add a lunge or squat between repetitions.
▪ Compress the sets. Pick three exercises that work the same muscle group, and do all three back to back with no rest in between. You’ll not only work your muscles 30% to 50% more thoroughly, but you’ll also speed through your workout.
▪ Squeeze in some squats. Any time you’re on the phone or taking a break, kick off your heels, and stand with your feet shoulder-width apart. Slowly squat down, as if you’re sitting, and stand back up. Do as many squats as you can, being sure your knees never go past your toes. Just lowering yourself a few inches strengthens all your leg muscles.
▪ Make it playtime. Recapture your childhood, and challenge your little ones to a swing-set race. Pumping your legs works your lower body—plus the muscles in your abs, shoulders, arms, and back help keep your body stabilized. Next, work your way across the monkey bars: They target your back and biceps and strengthen your core.
Create an exercise log. Tracking each workout (weights, reps, etc.) gives you specifics about each workout for reference as you go. Plus, it can keep you motivated by revealing how far you’ve advanced—and you will progress, remarkably quickly.
Become A Groupie
HAVING TROUBLE GETTING MOTIVATED? Consider checking out a strength-training class at your local gym, YMCA, or community center. A recent Nielsen survey found that more than 90% of people who participate in a group fitness class like Body Pump end up going at least twice a week. An added bonus: Many classes combine cardio and strength training, so you kill two workout birds with one stone.
BOOT CAMP
These classes can vary but generally include a mix of calisthenics, such as pull-ups, push-ups, lunges, and abdominal exercises, as well as drills and sprints. Research shows that these powerful workouts can burn 9.8 calories per minute, or almost 600 calories per hour. For best results, look for one that combines equal amounts cardio and strength training.
Strength training doesn’t just build muscle—it may also help smokers kick the habit, according to a study funded by the National Cancer Institute. Smokers who completed a 12-week smoking cessation program that included strength training were twice as likely to quit successfully compared to those who did not regularly lift weights.
KETTLEBELLS
Take a break from dumbbells and try a kettlebell class, which uses cannonball-shaped iron orbs as a way to build strength, balance, and endurance. You get a big bang for your buck: Research from the American Council on Exercise shows that a 20-minute kettlebell workout burns on average 273 calories. The unique shape of these weights helps you work multiple muscle groups by lifting and swinging.
BODY PUMP
This popular class is a blend of aerobics and strength training. Designed by New Zealand athlete Les Mills, Body Pump uses a barbell to work your entire body to the tune of upbeat music.
It’s the favorite fitness regimen of Holly-wood thinsters, and no wonder: Pilates, developed by gymnast Joseph Pilates during World War I, requires no equipment and forces you to rely on controlling your own body weight to increase strength and flexibility.
YOGA
The poses themselves are terrific no-impact stretches and body-resistance exercises that help you loosen up and strengthen your muscles simultaneously—using nothing more than your own sense of balance and body weight.
STUDY THE CORRECT POSE.
Make sure you’re aligning your body correctly when doing yoga or other floor exercises. It’s easy to make mistakes. For instance, the Lying Bridge is a simple floor exercise that tones your body’s largest muscles, but it’s often done the wrong way.
Don’t thrust your hips.
Don’t lift your heels.
Don’t tuck your chin.
EXPERT TIP: Women Need to Build Muscle
“Strength training is especially important for women because we naturally have less muscle than men do, and we tend to live longer. So having strong muscles and bones helps keep us healthy, vital, and independent as we grow older.”
—Miriam Nelson, PhD, Professor of Nutrition, Tufts University, and founder and director of Strong Women
How do you stay motivated to do strength training?
@DietitianSherry: Schedule it on calendar as an important appt.
@Healthykids: Meeting a friend is the only way I can strength train. I hate going alone, but when I meet a friend I always get there.
@WhiskandCleaver: I put strength training above cardio so it’s usually a priority for me. I do it first thing after dropping kids off at school.
@TrySeeAh: Seeing results helps me keep 2 to 3 days of strength training in my routine. #healthyhabits.
@ZenLizzie: Body Pump classes! Having someone else set the schedule makes it easier to keep the strength-training date.
with MYATT MURPHY, CSCS
FITNESS MADE FASTER
FOR MOST PEOPLE, it’s not actually doing a strength-training regimen that’s the difficult part—it’s getting the time to spare to do it that’s the real struggle. But you don’t have to sacrifice family fun, spend fewer hours working around the house, or cut into your vacation time to accomplish your fitness goals. Feeling stronger and looking leaner by adding the right amount of weight training to your week is easy, if you take the time to simplify how you break a sweat. All you need is an exercise plan that hits all your major muscle groups from head to toe in the shortest amount of time, using as little equipment as possible. Even if you’ve never used weights before, this simple—yet effective—routine is all you’ll need to build a body you can be proud of, without spending any more effort than you have to.
THE ROUTINE
The eight basic exercises on these pages are ideal because they utilizeas many muscle fibers as possible, and target all the main muscle groups. Do one set of each exercise in the order below, performing every exercise 12 times. Rest for as long as it takes you to set up the next exercise in the circuit. Once you’ve completed all eight moves, rest for 60 to 90 seconds, then repeat the eight-move routine twice more. Do this 20-minute routine two to three times a week and within a month, you’ll see a leaner, tighter physique in the mirror.
1. DUMBBELL SQUAT
Stand straight with your feet shoulder-width apart with a dumbbell in each hand, palms facing in. Your arms should hang down by your sides. Keeping your head and back straight, slowly squat down until your thighs are parallel to the floor. Push yourself back up into a standing position, and repeat.
2. CHEST PRESS
Lie back on a bench with a dumbbell in each hand, the weights resting along the outside of your chest (palms facing forward). Slowly press the dumbbells straight up above your chest, elbows bent slightly. Lower the weights back down to the sides of your chest, and repeat.
3. DUMBBELL LUNGE
Stand with a dumbbell in each hand, arms hanging at your sides, feet about 6 inches apart. Keeping your back straight, step forward with your right foot and lean forward until your right thigh is almost parallel to the floor. Push yourself back up into the starting position and repeat, this time stepping out with your left foot.
Stand with your left side to a chair, exercise bench, or the side of a high bed and a dumbbell in your right hand. Rest your left arm and knee on the chair. Bend forward at the waist until your back is almost parallel to the floor, your right arm hanging straight down toward the floor, palm facing in. Slowly draw the weight up close to the body until it reaches the outside of your chest. Lower the weight back down and repeat eight to 12 times. Afterward, switch positions to work your left arm.
5. SHOULDER PRESS
Sit on a chair, feet firmly on the floor, with a dumbbell in each hand. Bring the weights to the sides of your shoulders, palms facing out. Slowly press the weights over your head, keeping your back straight. Pause, then lower the weights back to your shoulders.
6. BICEPS CURL
Stand, holding a pair of dumbbells with an underhand grip, arms hanging down in front of you. Keeping your upper arms tucked in to your sides, slowly curl the weights up to your shoulders, then lower them back to their starting position.
7. ONE-ARM EXTENSION
Sit on the edge of a chair with a light dumbbell in your right hand. Raise the weight over your head, palm facing left, and tuck your upper arm against the side of your head. With your left hand cupping your right elbow for support, slowly lower the weight behind your head as far as you can. Raise the weight overhead until your arm is straight—repeat eight to 12 times, then switch the weight to the opposite hand to work your left arm.
8. BICYCLE CRUNCH
Lie flat, knees bent and feet together. Place your hands lightly against the sides of your head. Draw your left knee toward your chest while simultaneously extending your right leg. At the same time, curl your torso up and twist to the left, so that your right elbow and left knee touch. Lower yourself back to the floor, then repeat, this time pulling your right knee in and extending your left leg as you curl and twist your torso to the right—touching your left elbow to your right knee. Continue to alternate for the entire set of eight to 12 repetitions.
READER TIP: The Switch-It-Up Solution
“I realized that my long stretches of absence in the gym weren’t really due to a lack of time or motivation—it was boredom that kept me from coming back. In our coaching sessions, Myatt Murphy suggested I do each exercise four different ways. I now rotate between the four methods—barbell, dumbbell, machines, and resistance bands. Focusing on one side at a time allows me to concentrate on each specific muscle. I feel like I get a better workout, and I enjoy the effort it takes to maintain proper form and control. Adding some variety to my workouts has helped me stay with the program and get in better shape.”
—Gabe Chernov, Healthy Habits Graduate
Protein: A Primer
WHEN YOU’RE TRYING TO EAT RIGHT to support your strength training, protein is crucial: This nutrient accelerates muscle growth and speeds recovery after a tough workout. Spread out protein intake throughout the day instead of eating mega doses just once or twice: Unlike carbs and fat, protein isn’t stored for energy production. The best muscle-friendly sources of protein include the essential amino acid leucine: Eggs, dairy, meat, poultry, and fish top the list, but plant protein sources, such as lentils, beans, nuts, seeds, and soybeans supply some, too. Yogurt, particularly Greek yogurt, is a good source of high-quality protein. It’s always a smart choice for breakfast, but there are ways you can incorporate it at any time of day, in dishes from soups and salads to snacks and desserts.
Cucumber Gazpacho with Shrimp Relish
2 teaspoons extra-virgin olive oil
¾ pound peeled and deveined medium shrimp, chopped
½ teaspoon salt, divided
½ teaspoon black pepper, divided
¼ teaspoon ground cumin
¼ teaspoon paprika
2 cups quartered grape tomatoes
⅓ cup cilantro leaves
2½ cups chopped English cucumber
1 cup fat-free, lower-sodium chicken broth
1 cup plain whole-milk Greek yogurt
¼ cup chopped onion
2 tablespoons fresh lime juice
Dash of ground red pepper
1 large garlic clove, peeled
1. Heat a skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle shrimp with ¼ teaspoon salt, ¼ teaspoon black pepper, cumin, and paprika. Add shrimp; sauté 2 minutes or until done. Stir in tomatoes; remove from heat. Add cilantro.
2. Place remaining ¼ teaspoon salt, ¼ teaspoon black pepper, cucumber, and remaining ingredients in a blender; process until smooth. Ladle 1 cup soup into each of 4 bowls; top with ¾ cup relish. Serves 4.
CALORIES 225; FAT 9.6g (sat 5.1g, mono 1.9g, poly 0.9g); PROTEIN 22.7g; CARB 11.5g; FIBER 2.2g; CHOL 139mg; IRON 2.4mg; SODIUM 557mg; CALC 130mg
Indian-Style Raita
Combine 1½ cups plain low-fat yogurt, ¾ cup chopped seeded peeled cucumber, ¾ cup chopped seeded tomato, ١ teaspoon garam masala, and ¼ teaspoon salt. Cover and chill before serving. Serves 6.
CALORIES 44; FAT 1.2g (sat 0.7g, mono 0.1g, poly 0.1g); PROTEIN 3.2g; CARB 5.5g; FIBER 0.7g; CHOL 6mg; IRON 0.8mg; SODIUM 130mg; CALC 111mg
Quick Dip
Combine 1 cup plain 2% reduced-fat Greek yogurt, ¾ cup finely chopped seeded cucumber, 1 tablespoon chopped mint, ⅛ teaspoon salt, and ⅛ teaspoon white pepper. Cover and chill before serving. Serves 3.
CALORIES 62; FAT 1.8g (sat 1.3g, mono 0.3g, poly 0g); PROTEIN 7.8g; CARB 4.4g; FIBER 0.3g; CHOL 4mg; IRON 0.1mg; SODIUM 127mg; CALC 86mg
THINGS TO KNOW ABOUT YOGURT
▪ Look for the seal. The “Live & Active Cultures” symbol was established by the National Yogurt Association to confirm that a yogurt contained at least 100 million cultures per gram at the time it was manufactured. It’s not policed by the FDA, though, and not all companies pay the yearly fee to use the package symbol.
▪ Love the whey. The clear liquid that often separates and floats to the top of many yogurts contains a little protein and tart flavor: Don’t pour it off—stir it in. Whey protein has the highest concentration of leucine compared to other proteins. This amino acid stimulates protein synthesis in muscles. That’s why it’s the source of protein in many bodybuilding powders. (But you’re better off sticking with yogurt.)
▪ Be careful about the yogurt health-halo. Look out for “yogurt” coatings on pretzels, candies, or other snack foods. It’s likely oil and sugar with just a bit of yogurt powder, and any good-for-you bacteria on these snacks do not always survive the spray-drying process.
Four-Herb Green Goddess Dressing
1 cup plain fat-free Greek yogurt
½ cup reduced-fat mayonnaise
2 teaspoons Worcestershire sauce
2 teaspoons fresh lemon juice
½ teaspoon hot pepper sauce
3 canned anchovy fillets
1 garlic clove, minced
⅔ cup fresh parsley leaves
¼ cup fresh tarragon leaves
¼ cup chopped fresh chives
¼ cup fresh chervil leaves (optional)
1. Place first 7 ingredients in a blender or food processor; process until smooth. Add parsley, tarragon, chives, and, if desired, chervil; process until herbs are minced. Serves 10 (serving size: about 21⁄2 tablespoons).
CALORIES 36; FAT 1.8g (sat 0g, mono 0.1g, poly 0.8g); PROTEIN 2.6g; CARB 3.6g; FIBER 0.1g; CHOL 1mg; IRON 0.4mg; SODIUM 171mg; CALC 30mg
BEANS PROVIDE A HEALTHY TRIFECTA of protein, complex carbohydrates, and fiber, which makes them a superb choice for a post-workout meal. Each cup of cooked beans provides about 15 grams of protein. You’ll also get a notable amount of iron, folate, magnesium, and potassium.
Chickpeas and Spinach with Smoky Paprika
If you don’t have smoked paprika, substitute 1 teaspoon sweet paprika and ¼ teaspoon ground red pepper. Serve this mixture on grilled or toasted bread for a small-plate appetizer or side.
1 tablespoon olive oil
4 cups thinly sliced onion
5 garlic cloves, thinly sliced
1 teaspoon Spanish smoked paprika
½ cup dry white wine
¼ cup organic vegetable broth
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (9-ounce) package fresh spinach
2 tablespoons chopped fresh flat-leaf parsley
2 teaspoons sherry vinegar
1. Heat a large Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion and garlic to pan; cover and cook 8 minutes or until tender, stirring occasionally. Stir in smoked paprika, and cook 1 minute. Add white wine, vegetable broth, and tomatoes; bring to a boil. Add chickpeas; reduce heat, and simmer until sauce thickens slightly (about 15 minutes), stirring occasionally. Add spinach; cover and cook 2 minutes or until spinach wilts. Stir in parsley and vinegar. Serves 10 (serving size: about ⅔ cup).
CALORIES 86; FAT 1.9g (sat 0.2g, mono 1g; poly 0.2g); PROTEIN 3.1g; CARB 14.6g; FIBER 3.5g; CHOL 0mg; IRON 1.8mg; SODIUM 168mg; CALC 64mg
Smoky Three-Bean Bake
Three kinds of beans take the classic dish from ho-hum to fun with different shapes and pleasing textures—from the al dente bite of chickpeas to the creaminess of Great Northern beans. If you happen to use hot smoked paprika, you can omit the ground red pepper.
4 applewood-smoked bacon slices, chopped
2 cups finely chopped onion
1 cup finely chopped green bell pepper
6 garlic cloves, minced
¾ cup no-salt-added tomato sauce
⅓ cup packed brown sugar
1 tablespoon cider vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
1 teaspoon smoked paprika
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
¼ teaspoon ground red pepper
1 (15-ounce) can organic black beans, rinsed and drained
1 (15-ounce) can organic chickpeas, rinsed and drained
1 (15-ounce) can organic Great Northern beans, rinsed and drained
Cooking spray
1. Preheat oven to 325°.
2. Heat a large nonstick skillet over medium-high heat. Add bacon to pan, and sauté 5 minutes or until crisp. Remove bacon from pan with a slotted spoon, reserving 1½ tablespoons drippings in pan. Set bacon aside. Add onion, bell pepper, and garlic to drippings in pan, and sauté 6 minutes or until tender, stirring occasionally. Remove from heat, and cool slightly.
3. Combine tomato sauce and next 8 ingredients in a large bowl, stirring with a whisk. Stir in onion mixture and beans. Spoon bean mixture into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray, and sprinkle with reserved bacon. Cover and bake at 325° for 30 minutes. Uncover; bake an additional 30 minutes. Serves 8 (serving size: about ¾ cup).
CALORIES 204; FAT 4.7g (sat 1.4g, mono 1.8g, poly 0.5g); PROTEIN 7.3g; CARB 33.2g; FIBER 6g; CHOL 6.8mg; IRON 1.7mg; SODIUM 382mg; CALC 71mg
How do you fit in two days of strength training?
“I have a list of exercises taped to the back of my iPod so I don’t forget the order.”
—Tricia Fitzgerald
“Seriously, kettlebells are the BEST strength, overall body shaping, and cardio workout ever.”
—Debbie Gail Trout
“I’ve had a lot of success with the Body Pump class at my gym. I go 3 times a week and love it! It’s an hour of strength training mainly using a bar, and it works your whole body. I’ve been amazed at the difference in my body and how strong I am from going for only a few months.”
—Brittany Lee Botti
LENTILS MAY BE THE RUNT of the legume family, but they have a lot going for them: They contain about a steak’s worth of protein and are packed with metabolism-boosting B vitamins, magnesium for bone health, and iron for healthy red blood cells. Plus, they cook in half the time of other legumes.
Turkish Carrots and Lentils
3 tablespoons extra-virgin olive oil
1½ cups thinly sliced onion
1 garlic clove, minced
1 tablespoon tomato paste
½ teaspoon ground Aleppo pepper
1 pound carrots, halved lengthwise and thinly sliced (about 3 cups)
¾ teaspoon sea salt, divided
3 cups water
1 cup uncooked dried green lentils
¼ teaspoon freshly ground black pepper
¼ cup plain 2% reduced-FAT Greek yogurt
Dill sprigs (optional)
1. Heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; cook 9 minutes or until lightly browned, stirring occasionally. Add garlic; cook 1 minute. Stir in tomato paste and Aleppo pepper; cook 30 seconds. Stir in carrots and ¼ teaspoon salt; cook 1 minute. Remove from heat.
2. Combine 3 cups water and lentils in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Uncover, increase heat to medium-high, and stir in onion mixture; cook 2 minutes or until liquid almost evaporates. Stir in remaining ½ teaspoon salt and black pepper. Cover with a kitchen towel; cool to room temperature. Serve with yogurt. Garnish with dill, if desired. Serves 4 (serving size: about 1 cup lentil mixture and 1 tablespoon yogurt).
CALORIES 357; FAT 12.2g (sat 2.8g, mono 7.7g, poly 1.2g); PROTEIN 17.4g; CARB 48.6g; FIBER 10.6g; CHOL 3mg; IRON 5mg; SODIUM 549mg; CALC 64mg
This Middle Eastern-inspired sandwich combines brown lentils and ground lamb, and is topped with cooling yogurt, cucumber, and mint.
1 tablespoon olive oil
¾ cup finely chopped onion
1 tablespoon minced garlic
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
8 ounces lean ground lamb
¾ cup dried brown lentils
1 teaspoon ground cumin
1 teaspoon dried thyme
1 cup water, divided
2 cups diced plum tomatoes or boxed diced tomatoes, undrained
1 bay leaf
4 (6-inch) whole-wheat pitas, cut in half
½ cup plain 2% reduced-FAT Greek yogurt
1 cup thinly sliced cucumber
Mint leaves
1. Heat a large skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, garlic, salt, pepper, and lamb; cook 5 minutes or until lamb is browned and vegetables are tender, stirring occasionally to crumble lamb.
2. Add lentils, cumin, and thyme; stir until seasonings become fragrant. Add ½ cup water, tomatoes, and bay leaf; bring to a boil. Cover, reduce heat to medium, and cook 15 minutes. Stir lentil mixture; add remaining ½ cup water. Cover and cook 15 minutes or until lentils are tender and mixture is thick (add additional water as needed). Discard bay leaf. Fill each pita half with ½ cup lentil mixture. Spoon 1 tablespoon yogurt into each pita half; top with 2 tablespoons cucumber. Sprinkle with mint, if desired. Serves 4 (serving size: 2 filled pita halves).
CALORIES 454; FAT 13.8g (sat 4.4g, mono 5.8g, poly 1.4g); PROTEIN 28.2g; CARB 57.4g; FIBER 11.6g; CHOL 39mg; IRON 4.9mg; SODIUM 568mg; CALC 115mg
When traveling, rely on two travel-friendly classics. Push-ups and lunges utilize your body weight to build and strengthen muscle without any exercise equipment.
EXPERT TIP: Reclaim Yourself
“Exercise for me came to a screeching halt when I got pregnant and then the challenge of being a new mom and generally running on fumes. I canceled my gym membership and put fitness on the shelf. But a funny thing happened: I missed it. So I dusted off some old hand weights and set a 30-day goal—the first exercise-related goal.
On day one, I thought my ankles would snap during the warm-up jumping jacks. By the second week I was far less winded, and by day 20, I could push both kids uphill in the double stroller without feeling nauseous. By the end, I felt like a new person. I had reclaimed a piece of my pre-baby self: I was, once again, Someone Who Exercised.”
—Sally Kuzemchak, MS, RD; blogger, Real Mom Nutrition
ALTHOUGH “NUT” IS PART of their name, peanuts are more closely related to beans than to walnuts. Proof that peanuts are legumes comes every time you crack the shell with your hands: They’re lined up just like, well, peas in a pod. Peanuts provide 7g of protein per ounce—not that far short of beef—and they’re full of healthy monounsaturated fat, too.
Peanut Butter Plus Sandwiches
Half a sandwich makes a great post-exercise snack, or enjoy a whole sandwich for lunch. Mix up a batch of the spread (it will keep in the refrigerator for several days), and make sandwiches as needed or use to top whole-grain bagels or waffles. The filling doubles as a tasty dip for apple wedges, celery, or strawberries.
3 tablespoons creamy peanut butter
2 tablespoons honey
3 tablespoons golden raisins
1 tablespoon roasted salted sunflower seed kernels
8 (1-ounce) slices whole-wheat bread
1 large banana, sliced
1. Combine peanut butter and honey in a small microwave-safe bowl. Microwave at HIGH 20 seconds. Stir in raisins and sunflower seeds. Spread about 2 tablespoons peanut butter mixture on each of 4 bread slices. Top evenly with sliced banana and remaining bread slices. Cut each sandwich into 4 triangles. Serves 8 (serving size: 2 triangles).
CALORIES 152; FAT 4.9g (sat 1g, mono 2g, poly 1.5g); PROTEIN 4.8g; CARB 25.3g; FIBER 3g; CHOL 0mg; IRON 1.2mg; SODIUM 181mg; CALC 26mg
Creamy, PROTEIN-packed nut butters go far beyond peanut butter, and they’re not difficult to make at home. Here’s the scoop: If you buy raw nuts, you’ll need to roast them in a 375° oven for 15 to 20 minutes, just until they’re lightly browned. Then place the nuts in a food processor, and grind until they form a paste. The higher the fat of the nut, the smoother the butter will be. You can add canola oil to the mixture as is grinds to help get a smoother consistency.
Homemade nut butters taste fresher but are more perishable than commercial varieties, so make them in small batches. Store in an airtight container in the refrigerator for up to a month.
1. Cashew
The smooth butter forms after about 2 minutes of processing. It’s ideal for sandwiches, but you can also substitute it for tahini when making hummus.
2. Almond
When the almonds start to come away from the sides of the food processor, the butter is ready. Slivered, toasted almonds take about 3½ minutes to form a butter, but roasted whole almonds have additional oil and will be ready in just 2½ minutes. This mild, sweet butter is adaptable in sweet and savory dishes.
3. Hazelnut
This thick, grainy butter is fruity and naturally sweet. If nuts are whole, toast them at 375° for 5 minutes or until they start to look shiny and the skins begin to loosen. You can leave the skins on to toast them, then just rub the nuts in a dish towel to remove skins. Process in a food processor for about 2½ minutes.
4. Pecan
Pecans process into butter in about a minute. The loose paste spreads easily, but skins give it a slightly bitter aftertaste, so it’s best used in recipes.
5. Peanut
Use plain roasted peanuts rather than dry-roasted peanuts, which are seasoned with paprika, garlic, and onion powder. This smooth nut butter has distinctive fresh peanut flavor, and the nuts take about 2 minutes to process. It is grainier than commercial brands.
6. Pistachio
A very dry, crumbly butter, it’s best combined with something else, like softened cream cheese. Cream cheese–pistachio spread is nice on French or egg bread. It takes about 3½ to 4 minutes to grind into butter, and it tends to clump during processing.
7. Walnut
Like pecan butter, this soft, oily butter is ready in about a minute. Like pecan butter, it has a bitter aftertaste from the skins, making it good for recipes but not on sandwiches. Walnut halves are expensive, so look for pieces.