52-Week Challenge: Week Forty-One

Beans, beans, the magical fruit

The more you eat, the more you toot.

The more you toot, the better you feel.

So let's have beans for every meal!

Am I the only one who remembers that song?  I sure hope not because this week's challenge is all about beans!  Try to have a minimum of three cups of beans a week or 1/2 cup a day.

Despite the number they often do on our intestinal system, beans are actually super good for you.  They are a great source of protein without the fat that usually accompanies other protein sources like meat.  They are also high in fiber (hence the toots) and loaded with vitamins and minerals, such as vitamin B (which helps promote healthy brain function and healthy skin), calcium (for healthy bones and teeth), and potassium (which reduces the risk of high blood pressure and stroke).  They are also great for weight loss and stabilizing blood sugar by helping your body release a hormone called leptin, which decreases your appetite while also raising your metabolism.

A few tips for success this week:

1.  Start Slow.  If you're not a big bean eater, save yourself (and those around you) the pain of suffering through your . . . *hem* over-functioning digestive system.  Add only about a quarter of a cup of beans to your day on days one and two, slowly increasing to a third of a cup on days three and four, and move up to a half a cup a day.

2.  Clean Canned Beans.  Canned beans are super convenient, but also usually loaded with sodium.  Rinse and drain them before use to remove some of this sodium.

3.  Easy Additions:  Beans are easily added to many dishes including salads, soups, chili, dips, salsa, rice, pasta, and of course, bean salads.  Get creative and experiment to see what you like and what you don't.

Happy tooting . . . er, I mean, eating! :)