Nutrition Posts

"Ingredients

• 15 oz great northern beans
• 15 oz black beans
• 15 oz pinto beans
• 15 oz lima beans
• 1 cup smoked cooked ham, chopped
• 1 Tablespoon extra virgin olive oil
• 1/3 cup carrot, chopped
• 1/3 cup celery, chopped
• 1/2 cup onion, chopped
• 2 garlic cloves, chopped
• 1 can (28 oz) diced tomatoes
• 32 ounces chicken stock or vegetable stock
• 2 Tablespoons fresh chopped oregano
• 2 Tablespoons fresh chopped basil
• 1 jalapeno pepper, seeded and chopped
• 2 teaspoons salt
• 1 teaspoon fresh ground black pepper juice from one lemon
• 1 teaspoon lemon zest

Drain and rinse beans and place in large bowl with ham and set aside. Heat oil in stockpot on medium high; add carrots, celery and onion. Cook, stirring, about 5 minutes until soft, but do not brown. Add garlic and jalapeno, cook stirring, 1-2 minutes. Add tomatoes, stock and beans, stir and bring to a boil. Reduce heat to medium-low, add herbs, salt and pepper. Simmer for about 15 minutes. Just before serving add lemon juice and zest, stirring to blend.

Notes: This soup is wonderful reheated as a leftover. And it doesn't take all day to cook because most of the vegetables are already cooked.

Why do we contribute to obesity in children by doing what is easiest for us? It is easier to buy those snack foods that come pre-packaged and contain no real nutrient value. We are in a world of families with both parents working or single parents working. We are all very busy. If our child developed a disease from obesity, would we be too busy to take the time to put together healthy snack foods for them. It is our responsibility to be good examples and make good choices in what we eat and serve our child/children.

It is also our responsibility to encourage physical activity. It is recommended that 60 minutes a day is the minimum for physical activity for children. Choose fun activities that are achievable for the age of the child. When we are doing physical activity and enjoying it, our children will enjoy it. Physical activity can start at home. You can make assignments for vacuuming, dusting, making beds, mopping floors, all kinds of housework for physical activity. Washing the car is physical activity. Chances are, if you do not like to do it your attitude for cleaning the house will be what your children think of cleaning the house. If you think it is fun to have a clean house, they will think it is fun to have a clean house. Try not to reward a household chore with food. Children will not value the chore as much as the food. If food is the reward, it will look like it is more important than the chore. Try to use rewards like a trip to the park, or throwing the baseball, or playing a family baseball game together, or whatever your family or child really likes to do that has to do with physical activity.

Do your daily fitness routine with your child or children, only tailor it for the age of the child or children. It will only take a little extra time at first and then it will be a fun activity you will share together. Girls like dancing like aerobics and boys like treadmills and weights.

Be sure to consult your health care professional before starting any regular fitness program.