10 Rules for Healthier Grocery Shopping

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In This Issue: How to Sneak in Holiday Exercise Smucker's® Sensibly Sweet 10 Rules for Healthier Grocery Shopping 57 Foods that Dramatically Lower Blood Sugar Featured Recipe: Curried Red Lentil Soup	Thursday December 15, 2011
How to Sneak in Holiday Exercise Our mid-winter calendars sometimes begin filling up in the summer. And now that the holidays are upon us, we're often double- or triple-booked. Who has time for exercise when we're shopping for presents, running errands, and attending parties. The trick is to plan for this holiday madness and build in ways to be active. According to the National Institutes of Health, most Americans add a pound over the holidays from the sheer amount of food and inactivity. For some, though, it can be as much as six pounds. Along with the benefit of avoiding the holiday weight-gain, sneaking in holiday exercise can help you manage blood sugar. The best news? You can use that holiday running around to get in some exercise. Here's how. Skip shopping online. When you're being an online Santa, you're burning as many calories as watching television. Instead, get out there and shop the mall, parking far away from the entrance. Don't be one of those people waiting on a parking spot close to the store. You'll get in a good walk even before you shop. For a better workout: Don't dilly-dally between stores; keep up a strong, steady pace as you move between shops. For an even-better calorie-burning workout, make trips to the car to stow bags instead of carrying them around. Clear drives and sidewalks with a shovel. A snow blower is handy, but when you shovel your driveway by hand, you're getting a chore done and burning about 400 calories an hour, based on a 150-pound person. And the UPS guy will thank you for the clean sidewalk. For a better workout: Technique matters in snow shoveling. Spare your back those aches and pains; keep your spine straight and lift with your back and hips while rotating sideways. Don't bend forward at the waist or pick up snow with just your arms. Snow shoveling should be a whole-body workout! Intensely clean your house. You might be surprised to learn that the typical moves you make when house cleaning (such as reaching up for cobwebs or picking up kids' toys) are similar to gym-type exercises and stretches. So, take advantage of your holiday cleaning by being very thorough. Even vacuuming burns about 240 calories per hour. For a better workout: Brief spurts of high-intensity effort can benefit your heart. Take a few trips up and down the stairs. Move furniture for extra deep cleaning and more of a workout. When your house is clean, you've likely burned as many calories as taking a long walk. Step out with Fido. The dog is by the back door waiting to go out to do his business. But during the winter, we're tempted to just let him out while we stay inside. Bundle up and take the pooch for a peppy 20-minute walk. No dog? Offer walking services for the holiday or volunteer at an animal shelter. Bonus: When you go outside during winter, your body burns more calories. For a better workout: Before coming inside after shoveling or returning home from work, take the dog for a walk. You already have your winter gear on, so you're ready to brave the cold. Turn your kitchen into a gym. Using a whisk burns almost 140 calories per hour. Have bottles or jugs of water handy to do quick curls while waiting for the casserole to finish baking. In addition to pumping you up, having those de facto dumbbells handy keeps you from snacking. For a better workout: Another handy piece of kitchen equipment that can double as gym equipment: a chair. Instead of watching water boil, take the time to do some slow-motion squats over a chair. Act like you're going to sit but make the motion sloooww. You'll work your legs, back, and core muscles. Create a new tradition. So many of our family traditions are based on foodGrandma's famous apple-honey cake, Aunt Jean's sumptuous apple pie. Try making some form of physical activity a tradition. Mixing the social and exercise activities during a holiday means you'll all burn some of those extra calories. For a better workout: Don't limit yourself to just one activity; find something that everyone will enjoy. Go ice-skating or build snowmen. Also, there are often charity walks during the holidays. Make them your annual tradition.   Smucker's® Sensibly Sweet Enjoy delicious, sweet recipes that use our reduced sugar and sugar free products. You'll find plenty of great tasting dishes that are Sensibly Sweet. Curried Red Lentil Soup This thick and fragrant soup makes a quick lunch on a cold winter afternoon. Lentils, especially the red variety (sold in natural foods stores), require no presoaking and cook up fast. And they're full of blood-sugar controlling fiber and protein. Serves 8 Ingredients: 2 teaspoons canola oil 2 cups (2 medium) onions, chopped 4 cloves garlic, minced 4 to 5 teaspoons curry powder 1 1/2 cups red lentils, rinsed and picked over 6 cups reduced-sodium chicken broth or vegetable broth 3/4 cup water 2 tablespoons tomato paste 1/4 teaspoon cinnamon 2 tablespoons lemon juice 1/4 teaspoon salt, or to taste Freshly ground pepper to taste 1/2 cup nonfat plain yogurt 1/4 cup chopped scallion greens Preparation: 1    Heat the oil in a 4- to 6-quart soup pot over medium heat. Add the onion and cook, stirring frequently, until softened, 2 to 3 minutes. Add the garlic and curry powder. Cook, stirring, for 30 seconds. Add the lentils and stir to coat. Add the broth, water, tomato paste, and cinnamon. Bring to a simmer, reduce heat to low, cover, and simmer until the lentils are very tender, about 20 minutes. 2    In batches, transfer the soup to a food processor or blender and puree. (Use caution when blending hot liquids.) Return the puree to soup pot and heat through. Season with lemon juice, salt, and pepper. Garnish each serving with a dollop of yogurt and a sprinkling of scallion greens. The soup will keep, covered, in the refrigerator for up to 2 days. Per serving (1 cup): 187 cal, 2 g fat (1 g sat), 29 g carbs, 14 g protein, 12 g fiber, 4 mg chol, 199 mg sodium SPECIAL OFFER 57 Foods that Dramatically Lower Blood Sugar Recent discovery reveals 57 foods that lower or control your blood sugar.  Eat just one for an astounding improvement in your numbers.  Imagine what will happen if you start eating all 57!  Research shows that women who ate Magic Food #39 were 30% less likely to get diabetes... Magic Food #50 boosted insulin activity by more than 15 times... and Magic Food #2 lowers your blood sugar and your cholesterol even though it's loaded with fat.  Dig in to more delicious ways to beat blood sugar ... 10 Rules for Healthier Grocery Shopping The first step to eating better and managing diabetes is to stock your pantry with healthy food options. And that starts with your visit to the grocery store. Bring home the good stuff, and you're more likely to eat smart and avoid rollercoaster blood sugar. Use these 10 shop-smart rules as your guides to becoming a healthier shopper. 1. Make—and follow—a list. 2. Only go to the store once a week. 3. Never shop on an empty stomach. 4. Stick to perimeter of store. 5. Check serving numbers and sizes. 6. Ignore the glamour photos on packaging. 7. Look for the words "whole-grain" on breads. 8. Read the ingredients not the big-type hype. 9. Buy plenty of spices. 10. At checkout, focus on the cashier to avoid buying impulse items. Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes	Advertisement Change One Lose weight simply, safely & forever with this 12-week eating plan. Reverse Diabetes Eliminate the root cause of your disease with this simple step-by-step plan. This really works. -- Tina S., Wappinger Falls, NY
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