FitSugar

Are You a High-Maintenance Menu Orderer?

FitSugar — Wed, 18 Nov 2009 03:47:05 -0800

The more concerned I get about healthy eating, the more I start to sound like Sally Albright in When Harry Met Sally. The charming neurotic played by Meg Ryan makes endless substitutions when ordering off menus; as Harry points out, "'on the side' is a very big thing for you."

I confess, I'm also a big "on the side" person. I'm also a fan of sharing entrees and enjoying starters as a main course. Are you high maintenance when it comes to ordering off of restaurant menus?

What's the Deal With the Morning Banana Diet?

FitSugar — Tue, 04 Nov 2008 03:30:00 -0800

I've been hearing a lot about this new Morning Banana Diet that is taking Japan by storm, so I decided to do a little investigating on whether or not it's worth all the hype.

Basically, the rules behind the Morning Banana Diet (MBD) are relatively simple. Eat at least one banana for breakfast and anything you like for lunch and dinner, as long as you don't eat after 8 p.m. An afternoon snack is OK (even if it's unhealthy), but no desserts after meals and you're encouraged to drink only room temperature water. You'll need to go to bed by midnight and keep a food journal. Exercise is not necessary, and you shouldn't force yourself to do it if it stresses you out (WTF?).

If you remember the general rules of for spotting an unhealthy diet, you probably also remember that all diets should promote healthy eating and exercise. Clearly, the MBD does not, and therefore does not get a thumbs-up in my book - not to mention the fact that it's really not something you could do for the rest of your life (I don't care how much you love bananas). Yes, bananas are good for you, but so is exercise, as well as a lot of other fruits and veggies that you could incorporate into your breakfast.

When you read about a new diet and it seems too good to be true, chances are it is - a silver bullet does not yet exist, and we'll know if and when it does. Until then, the real key to keeping yourself healthy is to maintain healthy eating and keep moving.

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Do You Ever Skip Meals?

FitSugar — Thu, 09 Oct 2008 04:30:00 -0700

When I was in college I would skip a meal (mainly breakfast) here and there to keep the pounds down. Now, I know that this was not an effective tactic as I was just putting my body into starvation mode, leading me to eat more at other times during the day. I never skip meals anymore, but I know a lot of folks still believe in this method in order to lose a few. What about you? Do you ever skip a meal because you don't want the calories?

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Is Taking Pictures of Your Food a Realistic Diet Plan?

FitSugar — Fri, 12 Sep 2008 12:00:00 -0700

A new study has been floating around the health airways that claims taking pictures of everything you eat can aid in weight loss. I can't but help but think, "That's great, but who can realistically do that?" I guess with all the cell phone cameras out there these days it's not too much of a burden, but I am never one to promote diet ideas that are not something we can easily adapt into our lifestyles.

A food journal uses the same principals, recording evidence of meals hold us accountable, but does not require us to photograph our food. I'm sticking with my picture-free journals for now, but what do you think? Do you think that taking pictures of your food would be a realistic way for you to lose weight?

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How to Eat to Help the Earth

FitSugar — Tue, 22 Apr 2008 11:00:00 -0700

Being healthy is about taking care of your body, focusing on both fitness and food. Today being Earth Day, I wanted to share these ideas on how to eat healthy and help the planet by nutritionist Monica Reinagel at Nutrition Data.

Here are the highlights:

Become a "locavore." On average, the food we eat travels 1,500 miles from its source to our plates, guzzling fuel and spewing CO₂ emissions all the way. With more and more organic food being imported from South America (and further!) to meet growing demand, buying organic is not necessarily environmentally friendly. Consistently choosing foods from growers close to where you live can significantly reduce the environmental impact of your diet. To find farms and growers near you, visit LocalHarvest.org.
Eat seasonally. When you eat foods that are not in season where you live, they have either been stored from another season or transported from another climate. Both consume energy and degrade the nutritional quality of the food. For the freshest, most flavorful, most economical, and most eco-conscious foods, plan your menus around what is being harvested in your area.To find out what's in season where you live, see this guide from SustainableTable.org.

There are three other ideas, so read more.

Eat fewer packaged and preprocessed foods. Even when they are organic or “all natural,” processed foods consume energy and water, add cost, and create waste at every step of production, packaging, and distribution. To lower your food bill, improve the nutritional quality of your meals, and reduce the negative impact of your diet on the planet, buy whole, unprocessed foods whenever possible.
Support small farms. Large industrial farms (whether organic or conventional) generally end up cultivating just one or two crops because it is more efficient for them. But a monoculture is tough on the environment, stripping the land of certain nutrients and overloading it with particular waste products. Small farms are more likely to grow a diverse mix of crops and raise a variety of animals, which creates a healthier, more sustainable ecosystem.
Choose organic. Organic foods preserve healthier soil, air, and groundwater by eliminating or strictly limiting the use of pesticides, drugs, hormones, and artificial fertilizers. Organic practices are healthier for farmers, neighbors of farmers, consumers, and the planet than industrial farming practices. But buying organic is not enough to maintain a healthy environment: Choosing foods that are local, seasonal, unprocessed, and sustainably grown is just as important."

I know that putting all these ideas into practice sounds a bit daunting, but so does running a marathon and I still keep running. It is all about baby steps. Adopt the practices you can. I will never be able to give up coffee and it certainly isn't grown anywhere close to my home. However, I wait to buy asparagus and strawberries until they are in season in my area and bear stickers declaring "California Grown" so I know they weren't shipped all the way from South America.

Do you follow any of these practices? Have any tips of your own to share? Tell me in the comments section below.

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Seven (Bad) Habits of Unhealthy People

FitSugar — Tue, 01 Apr 2008 03:00:00 -0700

Earlier this year, I presented the top 10 habits of highly fit people, but there's just as much to be learned from bad examples. This list of seven bad habits of overweight people from 24 Hour Fitness is a good reminder of what you shouldn't do when trying to stay slim and healthy. To see what they are, just hit "start."

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Digestion and You: The Thanksgiving Edition

FitSugar — Wed, 21 Nov 2007 11:00:00 -0800

I have quizzed you about making healthier and lower calorie choices at your Thanksgiving Day feast. I have even quizzed you on the typical caloric load of the meal. But what happens after the food leaves your mouth?

Digesting your T-day meal is a feat unto itself. Take this quiz to see how eating turkey, stuffing, mashed potatoes, yams, green bean casserole, pumpkin pie, and apple pie affects your belly.

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Take the quiz

A Few More Eating Habits to Avoid

FitSugar — Thu, 30 Aug 2007 02:00:00 -0700

I'm always telling you good habits to pick up when it comes to your health, but some people need to be told habits they should avoid. Breakfast is crucial, but you're not doing yourself any favors if your daily breakfast is loaded with saturated fat. So in an effort to cover all grounds, here are a few more eating habits you should avoid:

Feeling Invincible: It's easy when you're young to think that a diet of cheeseburgers, fries and soda will never catch up with you. But these are the habits that, over time, put people at risk for heart disease and diabetes.
Giving Up Control: Just because a work meeting is scheduled during lunch doesn't mean you have to eat the high-calorie chicken salad sandwich that's provided or grab fast food afterward. Don't let your chaotic lifestyle control your eating habits. Evaluate your schedule and make time to fit healthy choices into your routine, or your health and your waistline will suffer.
Emotional Eating: If stress at work is building or you're worried about something in your personal life, it's probably affecting your diet. After a tough day at work, beer and pizza often sound a lot better than soup and salad. Stress, in particular, can increase levels of the hormone cortisol, causing people to feel more hunger than usual. Figuring out how to manage your stress levels could save you some calories.
Ignoring The Labels: Everybody needs a daily calorie budget. To make sure you don't exceed yours, you need to start reading labels.
Relying On Convenience Foods: After a hectic day, you probably don't want to spend an hour preparing a healthy meal. Knowing this, manufacturers have created a variety of convenient, boxed products. The problem is, they're not always quicker than the alternative--making something fresh--and they're usually lower on nutrients.

Miss the first five, then check them out here.

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Diet Tip: Don't Forget to Chew

FitSugar — Mon, 13 Aug 2007 12:30:00 -0700

We know that eating more slowly is one way to ensure that you do not overeat, since it takes about 20 minutes of eating for your body to recognize that it is full. One technique for slowing a meal down is to focus on chewing.

A number of studies show that taking the time to really chew your food has two benefits. The first reason is it promotes the digestion process and helps prevent gas, bloating, and heartburn. When you swallow big chunks of food, it becomes more difficult for your stomach to process. Chewing exposes your food to saliva, which is loaded with digestive enzymes and therefore begins the whole digestive process.

Secondly, eating mindfully also increases your enjoyment of the food’s flavors. When you slow down, you actually taste the flavors, and this makes eating a more satisfying act, which decreases your chances of overeating.

Fit's Tip: It is recommended that you chew your food until it is nearly liquefied. This might take upwards of 25 times, depending on what you’re eating. So take your time and enjoy your food.

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5 Ways to keep Your Kids Eating Healthfully

FitSugar — Fri, 03 Aug 2007 08:45:00 -0700

As back to school nears, you may be less inclined to get your kids to eat healthfully. Many parents get to the end of their line come August, just ready for the little buggers to head on back to school that their eating habits are usually the last things on their minds.

This is why I wanted to share with you a great list from TheDietChannel.com on five ways to keep your kids healthy during the last days of summer:

Make breakfast a must. Yes, breakfast is still one of the most important meals of the day! Studies show that eating breakfast provides important nutrients that children need for growth and development, helps them maintain a healthy weight as they get older, and helps them perform better in school according to a recent review of research published in the Journal of the American Dietetic Association. So, just because they're not rushing off to school in the morning doesn't mean they don't need a wake up call!
Plan a fruit-filled activity. Encourage kids to have fun eating and learning about healthful food. A family trip to a fruit farm, where children can pick their own fruits and veggies, or a local farmer's market, where kids are exposed to locally grown produce, teaches kids where their food comes from and encourages more adventurous food choices. Visit PickYourOwn.org to find a "pick your own farm" in your area.
Stock up on healthful snacks. Snacking has gotten a bad rap from typical "snack foods" like fried chips, cookies, and sugary drinks that offer little nutrition. But eating the right types of snacks is a great way for kids to get important nutrients like calcium, magnesium, and vitamin C. Since kids are in and out doing summer activities, have plenty of healthful "grab-n-go" snacks on hand. Stock up on string cheese; low-fat yogurt; homemade fruit, nut, and cereal trail mix; whole grain granola bars; fresh fruit; frozen 100% fruit juice pops; 94% fat-free microwave popcorn; and sliced veggies and hummus.
Think outside the kitchen. Grilling is a great way to cook up healthful, kid-approved dishes that don't include the usual hot dog and hamburger stand-bys (and keep your kitchen cool at the same time!)
Don't let good food go bad. According to the USDA Food Safety and Inspection Service (FSIS), foodborne illness increases during the summer thanks to warm, moist weather and more outdoor activities.

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