Page 3 - AP Great Smiles of NJ NEWS May 2019 PGS
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        Not all exercises are created equal. In
        fact, there is one form of exercise that
        is better than many others: walking.
        Harvard Medical School took a look at
        various exercises and concluded that
        walking is up there with swimming and
        tai chi in terms of health benefits.

        Regular walking can help maintain
        good cholesterol and blood pressure
        levels and keep your bones strong and   people to find the time. Most experts   and speed, you’ll end up burning more
        healthy. One study showed that 40     agree that you need 30–60 minutes      calories and strengthening your legs
        minutes of walking every day helped   of physical activity per day, but the   over time.
        people reduce blood pressure from     good news is that you can split those
        hypertension to prehypertension, and   minutes up throughout your day.       The great thing about walking is that
        then eventually to normal over several   For example, you can take a brisk   it’s not particularly taxing on the
        months. Walking can even keep many    20-minute walk in the morning before   knees, and you can move at your
        different kinds of diseases at bay,   work, followed by another one at lunch   own pace. It doesn’t get any better
        such as diabetes and heart disease.   and one more after dinner. Those       than that! To get the most out of
        In addition to these physical benefits,   60 minutes also don’t have to be   walking, schedule your walks for after
        walking daily can improve your mood   strenuous; they just need to happen.   mealtimes, especially the ones that
        and overall mental health.                                                   come later in the day, like lunch and
                                              However, the more time you invest in   dinner. It’s a great way to aid digestion
        As simple and straightforward as      walking, the more you will get out of   and burn calories — which can’t hurt
        walking is, it can be difficult for many   it. If you slowly increase your distance   your waistline!

                                                      CHIPOTLE BLACK BEAN BURGERS
                TAKE A


                                                                                                       Inspired by
                                            INGREDIENTS                      DIRECTIONS

                                            •   2 cans black beans, drained   1.   Place half the black beans, onion, and garlic
                                               and rinsed                       in your food processor. Blend for 20–30
                                            •   1/2 medium onion, roughly       seconds until combined. Add chipotle,
                                               chopped                          cumin, salt, cornstarch, cilantro, and
                                                                                Sriracha. Blend for another 10–20 seconds.
                                            •   3 cloves garlic
                                                                             2.  Transfer to a large mixing bowl. Stir in oats
                                            •   2 tablespoons chipotle          and remaining black beans.
                                               peppers in adobo sauce
                                                                             3.  Heat olive oil in a large skillet over medium
                                            •   2 teaspoons cumin               heat. Form mixture into patties and carefully

                                            •   1 pinch salt                    transfer to skillet. Cook for about 5–7
                                                                                minutes until bottom is browned and set.
                          (SOLUTION)        •   1 handful fresh cilantro        Very carefully flip and cook for an additional
                                               1 tablespoon cornstarch
                                                                                4–6 minutes until opposite side is browned
                                                                                and set as well.
                                               1 teaspoon Sriracha
                                                                             4.  Serve immediately, or store refrigerated in
                                               1/2 cup gluten-free rolled oats
                                                                                an airtight container for up to 1 week.
                                            •   1–2 tablespoons olive oil
     Published by The Newsletter Pro |                                      908-561-0225  • 3
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