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Holiday Diet Tip: Don't Skip Breakfast Before a Big Dinner

FitSugar — Tue, 23 Dec 2008 03:00:54 PST

Christmas is almost here, and many of you are gearing up for gifts, time with the fam, and that enormous Christmas dinner. It may seem like a great idea to forgo breakfast to save room for your decadent evening meal, but it's not a good strategy for a few reasons. Not only will you feel exhausted and too crabby to socialize, but avoiding breakfast will also slow down your metabolism. To compensate for the calories you didn't consume, your body will conserve them, so you'll actually end up burning fewer calories. If you skip your first meal, you'll be starving by the time dinner rolls around, so you could end up devouring way more calories than you otherwise would.

Research also shows that eating breakfast reduces your risk of heart attack, stroke, type 2 diabetes, and heart failure. So do your body good by enjoying a hearty meal first thing in the morning. Choose foods that are high in protein, low in saturated fat, and full of fiber. Yogurt, high fiber cereal, oatmeal, and vegetable omelets are great choices.

Source

Office Weight-Loss Tip: Set Up an Eating Schedule

Jenny Sugar — Wed, 16 May 2012 11:21:07 PDT

Busy nine-to-fivers have schedules that don't leave much wiggle room for anything but work. Getting wrapped up in a project often leads to skipped snacks and meals. A growling stomach, headache, and fuzzy brain make you realize you should have eaten lunch an hour ago, and since you're famished, you reach for the first (and probably not-so-healthy) food you can get your hungry hands on. Prevent work weight gain and keep your productivity levels high by setting up a schedule for snacks and meals. After having breakfast at home, here's a basic schedule you can follow once you reach the office.

9:30: Morning snack
12:00: Lunch
3:30: Afternoon snack

Be sure to eat breakfast a couple hours before your morning snack and dinner a couple hours after your afternoon snack. Adjust the schedule to meet your needs and stick to it. (It may help to set up reminders on your computer or phone so you don't forget.) Before heading to work, prepare healthy snacks - like these 150-calorie DIY snack packs - and lunches -here are some tasty vegetarian sandwiches - so you can avoid grabbing greasy fast food or that homemade brownie your co-worker brought in. An eating schedule may seem a little too rigid (or like you're back in elementary school), but planning ahead is the best way to keep you on the healthy eating path.

Source: Flickr User SweetOnVeg

Ice, Ice Baby: Creative and Healthy Ways to Use Your Ice Tray in the Kitchen

Michele Foley — Tue, 15 May 2012 17:06:43 PDT

Eating healthy is no easy feat - it usually requires a little more time in both planning and preparation. But did you know that a simple ice tray can make healthy living a breeze? From smarter snacking to a good-for-you breakfast, keep reading for creative and healthy ways to use your everyday ice tray.

Smoothies
A smoothie makes a healthy on-the-go breakfast, but sometimes life is so hectic, there isn't even time to turn the blender on. Save yourself a daily mess by freezing a batch of your favorite smoothie to use at a later date. When you're ready to enjoy, let cubes defrost in a cup overnight and grab it on your way out the next day. We're loving this recipe for make-ahead coconut green smoothie cups. You can also save time by freezing yogurt in ice trays and portioning those cubes into baggies with frozen fruit - just dump the contents into the blender whenever you're in the mood for a smoothie.

Homemade Healthy Treats
Skip sugary store-bought popsicles and ice-cream treats and make your own at home. When using fresh fruit, like in this recipe for homemade berry-banana popsicles, you don't even need to add sugar. Add a little protein (and good bacteria mix) by using Greek yogurt, like in our recipe for Summer berry and yogurt ice-tray pops.

See more creative and healthy ways to use ice trays after the break!

4 Ways to Lose Weight Before Noon

Jenny Sugar — Thu, 03 May 2012 01:24:21 PDT

With bikini season coming up, many of us are trying to lose those last stubborn pounds. Here are four things you can do before lunchtime to increase your calorie burn.

Eat first thing in the morning: Skipping breakfast may seem like a great way to save calories, but your body actually holds onto fat because it's being starved. Make sure to eat breakfast each morning to jump-start your metabolism. Don't just grab anything; be sure to include protein to give you sustained energy and fiber to fill you up for hours. Here are some breakfast ideas to help you lose weight.
Work out soon after you wake up: Research has shown that morning exercisers tend to work out harder and longer than afternoon or evening exercisers, which translates to extra calories burned. Those who sweat in the a.m. are also more likely to stick with a routine, helping to lose those unwanted pounds. If you choose to exercise as soon as you wake up, eat something small beforehand, and then enjoy a full breakfast afterward.
Snack on fiber: A midmorning snack helps satiate hunger, meaning you won't chow down on way more food at lunch than you normally would. Make sure it's fiber-packed and low in calories like these snacks.
Sip water all morning: Keep that reusable bottle close by so you can periodically drink water until lunchtime. Water is a low-calorie way to fill you up, and sipping keeps your mouth busy if you tend to be a mindless nosher.

3 Ways Cottage Cheese Can Help You Lose Weight

Jenny Sugar — Mon, 30 Apr 2012 12:53:15 PDT

In order to lose weight, eating low-calorie protein is a must. Protein offers sustained energy, satiates your hunger, and curbs sugar cravings. After you eat a protein-packed food, you feel so satisfied you don't have the urge to reach for extra bites, and this translates to weight loss. Choosing low-calorie, low-fat protein sources is a must and while Greek yogurt has gained a lot of recognition, don't leave out the unsung hero of the protein world - cottage cheese. Here are some ways this simple food can help you drop pounds.

Breakfast: High-Protein Addition
You know how after you eat a bagel for breakfast it's tough to shake that sluggish feeling all morning? Protein has the opposite effect. It offers you energy for hours, so you feel bright-eyed and ready to tackle the day. Eggs and yogurt are popular choices, but for something a little different, whip up a smoothie and you guessed it - add cottage cheese to the blender. For 81 calories, four ounces will add a whopping 14 grams of protein to your glass. The blender will puree the cottage cheese into a smooth consistency, so your taste buds won't even know it's in there. Not into smoothies? Enjoy a bowl of cottage cheese topped with fruit for fiber and sweetness, and nuts for even more added protein.

Keep reading to find out two more ways cottage cheese can help with weight loss.

6 Dieting Rules You'll Love to Follow

Jenny Sugar — Wed, 25 Apr 2012 01:14:17 PDT

Don't eat this, stay away from that - following a diet can seem like a total killjoy. If you're feeling depressed about how restrictive your diet is, here are some proven weight-loss rules you'll welcome with open arms.

Dig into a big breakfast: Skipping breakfast to save calories? That's a big mistake because eating breakfast actually jump-starts your metabolism. Your first meal of the day should include protein to reduce sugar cravings, and fiber to satiate your hunger. A veggie omelet, fruit smoothie with spinach, oatmeal with fruit and nuts, or Greek yogurt with fresh fruit are excellent choices.
Say yes to carbs: Before you get all excited, I'm not talking about bagels, regular pasta, and pretzels. Simple carbs made from enriched white flour offer little nutritional value and more calories than you need. Stick to complex carbs like quinoa, brown rice, and oats, as well as foods made from whole grain flour such as pasta and crackers - the least processed and as close to nature as possible. (Of course, you still need to be mindful of portion sizes.) Complex carbs are not only full of fiber that keep hunger at bay, they also contain valuable vitamins and minerals your body needs such as vitamins B6 and E and iron.

Keep reading for four more weight-loss rules you'll love following.

5 Simple Tips to Keep the Spark Alive After Moving in Together

Laura Marie Given — Mon, 09 Apr 2012 06:00:48 PDT

When a relationship shifts into the living-together phase, it can be difficult to maintain the exciting spark that exists in the beginning. There's a tendency to treat each other as roommates instead of romantic partners, but a few simple tweaks to your everyday routine can help to amp up the chemistry and strengthen your bond. Worried that you might get a little too comfortable with each other? Follow these five tips to keep the flirty, sexy vibes alive:

Meet after work. There's something to be said for seeing each other across a crowded restaurant - rather than, say, getting ready together in the bathroom. Maintain a bit of mystery and stir up some excited anticipation by skipping the DVR and making post-work dinner plans instead.
Avoid typical roommate drama. He doesn't close cabinets, you don't make the bed, and when exactly were the dishes going to be done? Nothing screams "unsexy" like nagging each other over housework, so do your relationship a favor and communicate any small complaints before resentment builds.
Keep the bedroom work-free. Designate your bedroom as an intimacy-only area. A little bit of bedtime reading is fine, but don't bring your laptop into bed with you. Set your desk up in another room and resolve to steer clear of screens as soon as you get ready to hit the hay.
Make chores fun. Turn dish-cleaning and laundry-folding into your favorite sweet and sexy time by turning on some music, dancing, or having a meaningful conversation - first date-style - while you fold your clothes. It may seem silly at first, but eventually you might look forward to the housework you used to dread.
Don't forget the little things. A simple bouquet surprise or breakfast in bed can go a long way in sparking a bit of passion, so keep up the cute habits that tend to fade after the courtship phase. Leave each other sweet notes and treat him to a fancy home cooked meal to get back to the butterflies.

3 Ways to Indulge Your Sweet Tooth Without Blowing Your Diet

Prevention — Mon, 19 Mar 2012 04:09:14 PDT

We are excited to share one of our fave stories from Prevention here on FitSugar!

By Amy Ahlberg, Prevention

You already know that a too-strict eating plan can backfire, resulting in a blowout binge or, worse, throwing you off the wagon altogether. But when it comes to allowing yourself a little leeway, moderation is key. But what does "moderation" even mean? For gourmands, a cheeseburger a week might seem reasonable; for health nuts, maybe it's one every three months - minus the cheese and bun. To find out who's right, we turned to Sarah Krieger, RD, and Joan Salge Blake, RD, spokespeople for the Academy of Nutrition and Dietetics. For starters, they say you should only indulge in what you love - and skip the rest. If you don't have a weakness for fries, don't eat them just because they're there, and if you don't have a sweet tooth, don't have dessert simply because your dinner buddy does. "For me, I skip pizza and burgers, but I eat a great-tasting sweet treat every day," says Krieger. "I balance it with exercise and eating a variety of nutritious foods." For more tips, read our list. But first, some ground rules:

Free! Lose Weight Like a Biggest Loser With This One-Week Plan

Step one: If you're overweight or have health concerns - especially heart disease or diabetes - talk to your doctor. This advice is based on an average 2,000-calorie diet, consumed by American adults at a healthy weight.

Step two: "Take a look at how active you really are. With most of our lifestyles, we don't need a lot of calories in order to maintain a stable weight," says Salge Blake. Go overboard too often, and your waistline - not to mention your heart and your pancreas - may pay the price.

Step three: Keep a food diary and ask yourself, from a caloric standpoint, If I have this indulgence, what foods will I need to avoid this week to balance it out? Now read on for our tips on how to budget your binge allowance this week - and every week.

Keep reading to learn how satisfy your sweet tooth and stay on track.

From the Community: Dr. Oz’s Top 10 Healthy Eating Musts

Fit Community — Mon, 12 Mar 2012 00:51:55 PDT

FitSugar reader JessicaSmithTV posted these healthy eating tips from Dr. Oz in our 10 Pounds Down! community group.

In honor of National Nutrition month, we asked Dr. Mehmet Oz, a cardiothoracic surgeon, author, and host of the Dr. Oz Show, to share with us his top 10 musts when it comes to eating for better health, weight loss, and overall wellness. We were surprised to learn a few of these!

1) Eat this #1 cancer-fighting, cleansing produce item

What ranks at the head of the class when it comes to the produce department? "Broccoli is the best produce option, because it cleanses the liver and helps to fight cancer," says Dr. Oz.

2) Stay in shape by eating these

Think you’ll stay slim by just sticking to salads and fat-free foods? Think again! "Nuts are the number-one food for staying in shape," says Dr. Oz.

3) Don’t just cut calories to drop lbs.

"Losing weight isn’t all about cutting calories. The brain looks for nutrients, not calories," says Dr. Oz. Yet another reason to focus on whole, unprocessed foods to help speed up weight loss!

See the rest of the tips after the break

Mistakes That Could Ruin Your Morning Workout

Jenny Sugar — Thu, 09 Feb 2012 14:50:47 PST

If you work or go to school full time, getting your sweat on in the wee hours of the morn is probably the only time you can fit it in. Kudos to you for resisting the urge to hit the snooze button and skip out. Make setting your alarm and pulling yourself out of bed worth all the effort and avoid these morning exercise mistakes.

Not eating: It's super early, but you need to eat in order to fuel your workout. Munch on something small while you're getting ready, like half a banana or half a piece of toast with a little peanut butter. You'll not only avoid the gnawing hunger pangs, but you'll also have an extra pep in your step to exercise harder or longer than you would on an empty stomach. When you get home, you can enjoy your usual breakfast, which is always something to look forward to.
Loading up on fiber: While it's important to eat a little something, you don't want to load up on bulky fiber that can make you feel too full or upset your stomach.
Not hydrating: Aside from food, you also need water. Definitely don't down half a gallon before you hit the gym because too much water can cause cramping, but make sure you sip a short glass of H2O while enjoying your small snack.
Not laying your outfit out the night before: You don't have oodles of time in the morning, so don't take away from your exercise time by scrambling to find your missing sock. Plan your outfit before you go to bed so you can just slip it on and go.

Keep reading for more morning exercise mistakes to avoid.