Do you have a strong desire to start exercising, but just can’t seem to find the time? Due to our hectic schedules, it seems that our lives are consumed by our careers, family obligations, social life, etc. Because of this, finding time to work out seems to end up on the back burner time and time again. There is certainly no shortage of health and fitness information available on the internet; however, because of time constraints on a full schedule, perhaps adjusting our attitude toward exercise might be what’s really needed. If a full 30-60 minute exercise session isn’t practical, consider a day consisting of multiple short exercise sessions.

The daily 30 minutes of aerobic exercise that is recommended by the American College of Sports Medicine can be accumulated in smaller amounts of time through traditional aerobic exercise or through various activities of daily living, which may include yard work, household chores, and even childcare. Does that sound too good to be true? Maybe so, however, several research articles have shown to improve health through accumulated exercise from multiple 10-minute bouts of exercise per day.

In a 2006 study, 30 minutes of jogging broken up into multiple 10-minute sessions per day, performed five days per week for a total of four weeks found to have a significant impact on reducing total cholesterol and LDL-C (bad cholesterol) while increasing HDL-C (good cholesterol) with no changes in diet or body weight. Another study from 2004 showed that just a single day of accumulated exercise (three, 10-minute bouts) can lead to short-term decreases in triglycerides. For those wondering about pedometers and daily step counts, studies targeting step accumulations have shown that this approach to an active lifestyle is proven to be effective as well.

Studies such as these provide evidence that accumulating short bouts of physical activity can promote health-related fitness and can reduce chronic diseases associated with a sedentary lifestyle.

Toss the canned soups (some of which can be sky-high in sodium) and try these quick and easy homemade soup recipes to warm you up this winter!

Southwestern Chicken and White Bean Soup

Pantry Checklist:

• 2 cups shredded cooked chicken breast
• 1 Tablespoon Mrs. Dash Taco seasoning
• 28 ounces of fat-free, low-sodium chicken broth
• 1 can cannellini beans or other white beans, drained and rinsed
• ½ cup green salsa
• Optional: dollop of Greek yogurt and chopped cilantro to top

Preparation

1. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.

2. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with Greek yogurt and cilantro, if desired.

Chicken Escarole Soup

Pantry Checklist:

• 1(14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
• 1(14-ounce) can fat-free, low-sodium chicken broth

• 1 cupchopped cooked chicken breast
• 2 cupscoarsely chopped escarole (about 1 small head)
• 2 teaspoonsextra-virgin olive oil

Preparation

1. Combine tomatoes and broth in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to low; simmer 5 minutes. Add chicken, escarole, and oil; cook 5 minutes.

Spicy Tomato and White Bean Soup

Pantry Checklist:

• 1(14-ounce) can fat-free, low-sodium chicken broth, divided
• 2 teaspoonschili powder
• 1 teaspoonground cumin
• 1(16-ounce) can navy beans, drained and rinsed
• 1medium poblano chile, halved and seeded
• 1/2onion, cut into 1/2-inch-thick wedges
• 1pint grape tomatoes
• 1/4 cupchopped fresh cilantro
• 2 tablespoonsfresh lime juice
• 1 tablespoonextra virgin olive oil
• 1/2 teaspoonsalt
• Cilantro sprigs (optional)

Preparation

1. Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat.

2. Combine remaining broth, poblano, and onion in a food processor; pulse until vegetables are chopped. Add onion mixture to pan.

3. Add tomatoes and cilantro to food processor, and process until coarsely chopped. Add tomato mixture to pan; bring to a boil.

4. Cover, reduce heat, and simmer 5 minutes or until vegetables are tender. Remove from heat; stir in juice, olive oil, and salt. Garnish with cilantro sprigs, if desired.

This is the season for flu, colds and viruses.  Some think that sweating the sickness out may help benefit them by clearing the toxins and refreshing their systems however experts say you should reduce the intensity if you do workout and if you are really ill or dragging, skip the squats and just rest.

You cannot “sweat out” a virus or illness and it can be potentially dangerous depending on if you have had fluid loss, weakness or stomach issues.

If you are suffering from a light head cold or sore throat, experts say that a little exercise may boost the immune system and  give you some clarity, even if it just getting fresh air outside during a walk or jog but if you have the flu, that is another story.

If you try to work out when your body is already weakened severely, you will just make it worse and prolong your recovery time.  If you don’t allow your body to fully rest and recover before getting back into your daily routine, you risk staying sick for the season since the virus never fully goes away.

Exercise is a stressor, so why add more on top of an already stressed body?  Be sure to evaluate your symptoms and diagnosis before lacing up your sneakers!

By John A. Rumberger, PhD, MD, FACC, FSCCT

The FRS [Framingham, Massachusetts Risk Factor Study] has been evaluating long term cardiovascular risk and prediction of future cardiovascular events using various ‘risk’ factors [e.g. smoking, cholesterol, high blood pressure, etc.] since 1948; and continues to go strong.

Nearly all clinicians have been taught that these collective risk factors can then be used to estimate who is ‘at risk’ and who needs more aggressive risk factor modification such that future cardiovascular events can be potentially avoided or at least delayed.

However, there have been challenges to using a single measurement at one time [such as your blood pressure, your cholesterol, whether you smoke, etc.] to then ‘predict’ the future into the next decade.

Coronary and other systemic arteries and valvular ‘calcification’ has proved to be an excellent predictor of future cardiovascular events because their presence and magnitude reflect the ‘big history’ of atherosclerotic plaque development over the individual’s lifetime – not just one moment in time.

The researchers at FRS began using non-contrast CT analysis of coronary, valve, aortic, and other vascular calcifications in conjunction with traditional epidemiologic studies about 10-15 years ago.

These researchers recently published their studies to determine whether vascular and valvular calcification predicted major coronary and cardiovascular disease and all-cause mortality independent of Framingham risk factors in the community based FRS [J Am Heart Assoc 2016:5:e003144].

A total of 3486 study participants [51% women, mean age 50+10 years] were followed a median of 8 years.  Coronary artery calcification was most strongly associated with major coronary heart disease, followed by major cardiovascular disease and all-cause mortality independent of Framingham risk factors.  Furthermore, CAC [coronary artery calcification] accurately RE-CLASSIFIED 85% of the 261 patients who were at intermediate [Framingham 5-10%] 10-year risk for coronary heart disease to truly low or truly high risk.

They concluded that CAC improves discrimination and risk re-classification for major coronary heart disease and cardiovascular disease beyond risk factors in asymptomatic community dwelling persons and accurately re-classifies two-thirds of the intermediate Framingham ‘risk’ population.

COMMENTS: John A. Rumberger, PhD, MD, FSCCT – Director of Cardiac CT and Lipid Management, the Princeton Longevity Center

We have advocated at PLC since the centers have opened that a non-contrast CT scan assessment of coronary and vascular calcification allows for the most accurate individualization of long term cardiovascular risk in conjunction with performance of a comprehensive medical examination; incorporating FRS risk assessment.

By: Andrew Goring, CSCS

We’ve all heard the phrase “it’s all in the hips,” but you may find yourself asking – what does that really mean? Whether running, jumping, throwing or even golfing, hip extensions are the most powerful human movement in athletics. Most fitness programs train hip extension through a combination of hip hinge exercises like squats, deadlifts, hip bridges, and kettlebell swings, but many struggle to perform the proper hip hinge movement altogether. If you can’t hinge at the hips properly you’ll reduce the amount of power output you are able to transfer to hip extension and your faulty movement pattern will also put you at a greater risk of injury.

The hip hinge movement is often confused and performed as the squat movement. In a proper hip hinge, we move primarily through the hip joint, pushing the hips back while keeping a neutral spine and the knees slightly flexed. In contrast, a squat has a relatively even ratio of knee and hip movement. This limits the stretch reflex of the glutes and hamstrings which reduces their contribution to hip extension.

Before you practice your next hip hinge exercise – use this simple 3-Point Hip Hinge Guide to make sure your hip hinge posture and movement is correct. Simply by using a PVC pipe with the below movement, you’ll get instant feedback on correct form. Common errors like squatting or rounding your back will make the PVC pipe lose contact with one of the three points. This lets you know whether you’re doing it right or wrong.

• Grab a PVC pipe and hold it vertically behind your back with one hand behind your head and the other behind your lower back.
• Hold the PVC pipe in a straight line, touching the back of your head (point 1), your upper back (point 2) and the top of your glutes (point 3).
• Stand with your feet shoulder-width apart and your knees slightly bent.
• Tighten your abs and glutes and tuck your chin.
• Slowly push your hips back and lower your chest toward the floor, making sure the PVC pipe stays in contact with the back of your head, mid-back and glutes.
• Lower yourself until your torso is near-parallel to the floor or until you can’t keep your back straight. You should feel a stretch in the hamstrings as you lower your torso.
• Reverse directions by driving your hips forward and squeezing your glutes.

In honor of Cancer Prevention Month, transform your next pizza night into a tasty cancer-fighting meal with this savory pita pizza recipe!

Ingredients:

1 cup Brussels sprouts, cut into quarters
1 cup butternut squash, cubed
2 tsp extra virgin olive oil, divided
4 (6in) whole-wheat pita breads
1/2 cup part-skim ricotta cheese
1/2 cup chopped onion                                                                                                         1 medium tomato, sliced
2 Tbsp grated Parmesan cheese
2 Tbsp chopped pecans

Directions:

Preheat oven to 425 degrees

In medium bowl, toss Brussels sprouts with 1 tsp olive oil. Spread evenly on a baking sheet. In same bowl toss butternut squash with remaining oil and spread on the baking sheet. Place in oven and roast for about 20 minutes.

While veggies roast, slice the pitas in half and spread 2 Tbsp ricotta on each pita. Spread the tomato slices evenly among the pitas.

Remove the vegetables from oven and spoon evenly onto pitas. Divide onion and pecans evenly and sprinkle on pitas. Then, top each with Parmesan cheese.

Place pitas on a baking sheet or directly on the oven grill and heat for 5-7 minutes

Per serving (4 servings): 320 calories, 10g fat (3g saturated fat), 10mg cholesterol, 49g carbohydrate, 13g protein, 8g dietary fiber, 430mg sodium, 130%DV Vitamin A, 60% DV Vitamin C, 15% DV Calcium, 15% DV Iron

by Staci O’Connor MS, RD, CDN

Here are some dips that you can make on the weekend, portion out ahead of time, and have for a snack in the afternoon.  Just throw all the ingredients into a food processor, give it a whirl, portion out, and have a healthy go to snack.  Healthy dippers include:  baby carrots, radishes, celery sticks, sliced peppers, broccoli or cauliflower florets, jicama, or sugar snap peas.

 Happy Hour Hummus

Serves 13 (serving size: 1/4 cup)        Total time: 5 Minutes

Ingredients

5 tablespoons water

1/4 cup fresh lemon juice

1/4 cup tahini (roasted sesame seed paste)

3 tablespoons olive oil

1/2 teaspoon salt

2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained

1 garlic clove, crushed

1/2 teaspoon paprika (optional)

Fresh chopped flat-leaf parsley (optional)

1 tablespoon pine nuts, toasted (optional)

Preparation:

1. Place first 7 ingredients in a food processor; process until smooth, scraping sides as necessary. Spoon hummus into individual containers. Sprinkle with paprika, parsley, and pine nuts, if desired.

Easy Guacamole

This easy guacamole is rich in heart-healthy monounsaturated fats. Leave the seeds in the jalapeño for heat or seed the pepper for a milder guacamole.

4 Servings (1/4 cup serving size)              Total time: 20 Minutes.

Ingredients

1 1/2 tablespoons coarsely chopped red onion

1 tablespoon fresh lime juice

1/8 teaspoon salt

1 garlic clove

1/2 small jalapeño pepper

1 ripe peeled avocado

1 tablespoon cilantro leaves

Preparation:

1. Place first 5 ingredients in a food processor; pulse 5 times or until finely chopped. Add avocado; process until smooth. Sprinkle with cilantro.

Black Bean Hummus

Instead of chickpeas, you can use black beans to make this Middle Eastern dip. And for a bit of extra flavor, stir in jalapeño pepper and lime juice.

Serves 8 (serving size 3 1/2 Tbsp hummus & 3 pita wedges)      Total time: 20 Minutes

Ingredients

1/2 cup chopped fresh cilantro, divided

2 tablespoons tahini (roasted sesame seed paste)

2 tablespoons water

2 tablespoons fresh lime juice

1 tablespoon extra-virgin olive oil

3/4 teaspoon ground cumin

1/4 teaspoon salt

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 garlic clove, peeled

1/2 small jalapeño pepper, seeded

3 (6-inch) whole wheat pitas

Preparation:

1. Preheat oven to 425°.
2. Place 1/4 cup cilantro, tahini, and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with remaining 1/4 cup cilantro.
3. Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.

Roasted Garlic, Poblano, and Red Pepper Guacamole

Ingredients

Guacamole:

6 garlic cloves, unpeeled

1 medium red bell pepper

1 medium poblano pepper

1/4 cup finely chopped green onions

2 tablespoons chopped fresh cilantro

2 teaspoons fresh lime juice

1/4 teaspoon kosher salt

1 ripe peeled avocado, seeded and coarsely mashed

Chips:

6 (6-inch) corn tortillas, each cut into 8 wedges

2 teaspoons fresh lime juice

1/4 teaspoon kosher salt

Cooking spray

Preparation:

1. Preheat oven to 450°.
2. To prepare guacamole, wrap garlic cloves in foil; bake at 450° for 15 minutes or until soft. Let cool slightly; remove skins. Place garlic in a medium bowl; mash with a fork.
3. Preheat broiler.
4. Cut peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened, turning frequently. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and finely chop. Add peppers, onions, and next 4 ingredients (through avocado) to mashed garlic; stir well.
5. Reduce heat to 425°.
6. To prepare chips, combine tortilla wedges, 2 teaspoons juice, and 1/4 teaspoon salt in a large bowl, tossing to coat. Arrange the tortillas in a single layer on a baking sheet coated with cooking spray. Bake at 425° for 10 minutes or until crisp and lightly browned, turning once. Cool 5 minutes. Serve with guacamole.