FitSugar

Gear Review: Intak BPA Free Water Bottle

FitSugar — Mon, 24 Nov 2008 14:30:00 -0800

While I'm a fan of reusable bottles made by Sigg, Klean Kanteen, and Nalgene, they all requite two hands to open them, which can be annoying at times. If you can relate, then check out the Intak BPA Free Hydration Bottle with Meter ($11) made by Thermos.

To see how it works read more.

Unlike other water bottles, this one has a pop top. You just lower the metal ring to unlock it, and press the gray triangular button. The clear top pops off but remains attached since it's on a hinge. You can't loosen it - yay! It reveals a small opening that makes it easy to sip out of without pouring water all over your face. Once the top is locked, it's leak proof. I love the slender body that's easy to grip, and it holds 24 ounces of water. There's even a little rotating meter so you can monitor how much water you've had. One of the best features is that the black top unscrews so it's easy to clean the inside of the bottle. It's also dishwasher safe. If you're interested, this Intak bottle comes in green, blue, red, and purple and you can buy one directly from Thermos.

Another Reason to Love Apples: Calorie Intake Decrease

FitSugar — Fri, 26 Oct 2007 02:00:00 -0700

We all know the old adage – An apple a day, keeps the doctor away. Well, I thought the saying was celebrating the fruit's fiber since apples contain both soluble and insoluble fiber. However, the reasons to love apples just keep growing, and we may also love them because they can help keep our waist lines from growing.

A new study indicates that eating an apple 15 minutes prior to eating a meal can decrease your overall caloric consumption, by 190 fewer calories. That amount is nothing to scoff at. These latest results add to similar findings about the benefits of starting meals with low calorie, filling foods.

Here are some apple stats for you to chew on:

70 - 80 calories
3 grams of fiber
No fat or cholesterol
About 10% of daily vitamin C needs

So we might just need to alter the saying to – An apple a day keeps the calories at bay.

Sodium: Do You Know the Recommended Daily Intake (RDI)?

FitSugar — Wed, 27 Jun 2007 13:30:00 -0700

I read labels all the time. I write about sodium content all the time, but this little bit of nutritional information always escapes me. I can never remember the RDI of sodium. So consider this a pop quiz and see if you know how much sodium you should be eating.

RDI vs. RDA

FitSugar — Fri, 06 Apr 2007 02:00:00 -0700

First the USDA changes the food pyramid and now I'm starting to see RDI instead of RDA. What is the change all about?
RDI stands for Reference Daily Intake and represents the daily dietary intake level of a nutrient considered sufficient to meet the requirements of nearly all (97-98%) healthy individuals in each life-stage and gender group. Basically the RDI replaces RDA (Recommended Daily Allowance), since the RDA was expanded in 1997 (I guess I am a little behind the game since I am just now noticing it) to became one part of a broader set of dietary guidelines called the Dietary Reference Intake, which is used by both the United States and Canada. The new guidelines include the tolerable upper intake levels (UL) to caution against excessive intake of nutrients (like vitamin D) that can be harmful in large amounts.

The RDI is used to determine the DV% (Daily Value percentage) that you see on food labels. The DV is the dietary reference value displayed on food labels, So the DV is a percentage and the RDI is total amount in milligrams or grams.

I know this all seems a little dry, but I still find it interesting.

Diet Tip: Keep the Formula Simple

FitSugar — Wed, 02 Apr 2008 14:45:00 -0700

We read it time and time again, but one of the simplest rules of weight loss is often ignored: To lose weight, you need to expend more calories than you take in. There are plenty of dieting strategies to help you do this, from keeping a food diary to cycling calories. But the magical, yet simple, formula remains the same.

In a recent column on Yahoo Health, personal trainer Debbie Rocker elaborates on this quintessential weight loss equation with some common-sense reminders, which I can certainly use from time to time! To see Rocker's advice, read more.

Rocker hammers home the equation with a few crucial points; here's more from the column:

Adding (more) exercise, and not changing your diet at all, will cause weight loss only if you are burning more calories than you are taking in . . . So if you are exercising enough to push the equation over to the deficit column (where you are basically in the red with calories - spending more than you are taking in), then you will begin to lose weight.

Reducing your food/caloric intake and not adding exercise will result in weight loss only if you have reduced food intake enough to tip the energy balance to the negative, whereby you are taking in less than you are expending.

Obviously, adding exercise and reducing your caloric intake, will make it more likely that your equation will swing over to the negative - the weight loss side. And of course, the greater the difference between intake and expenditure, the faster the weight loss (or gain, depending on which way the equation swings).

What do you think: Is it really that simple?

Source

Which Thanksgiving Food Is Worth the Calories?

FitSugar — Sun, 22 Nov 2009 03:30:08 -0800

Thanksgiving is almost here and you either have one of two attitudes - eat whatever you want because it's a holiday, or watch your calorie intake so you don't gain weight. If you don't want to cringe the next time you step on the scale, then you probably only want to splurge on the foods that are really worth it. So tell me . . .

Diet Tip: Focus on What You Can Add

FitSugar — Wed, 02 May 2007 11:45:00 -0700

Diets often focus on what you have to eliminate: no carbs (you know that I think that is a bad idea), sugar (good to eliminate for a little bit), all food but cabbage (really bad idea). Instead of focusing on the plate being half empty, why not fill it up with foods you should be eating.

We all should be eating 5 to 7 servings of fruits and veggies, and some diet plans recommend trying to eat up to 13 servings a day. So focus on what you can and should add to your meals and snacks. Here are a few ideas of how to increase your intake of healthy foods.

Use veggies as chip substitutes. Carrots sticks, cucumber slices, jicama, celery and pea pods are great vehicles for hummus.
Add berries to your breakfast cereal. Strawberries are just coming into season so they should be less expensive. Blackberries are super high in antioxidants too.
Add extra veggies to your salads. Left over steamed green beans or broccoli can go right onto your greens.
Try vegetable purees instead of mashed potatoes. Celery root, cauliflower and squash are tasty substitutes for mashed potatoes.

Do I have more suggestions? I surely do, so read more

Use an apple or bosc pear instead of crackers for cheese or peanut butter.
Take a banana with you wherever you go. You don't need to pack it in anything especially since it naturally comes with a nice thick skin.
Add steamed veggies to pre-made soup.
Cut up some fruit for dessert, it is a great palate cleanser and light enough to not push you over the edge.
Snack on frozen grapes.
Make smoothies for breakfast or a snack and add lots of frozen fruit to the mix. Make your own since Jamba Juice is not really the best option.

Changing your lifestyle is all about attitude, so focus on the positive. In fact, we can all focus on eating more fruits and veggies.

Source

Soup Is Good Food, But You Can Make It Even Better

FitSugar — Thu, 25 Jan 2007 16:00:00 -0800

I think we are all trying to increase our vegetable intake and decrease portion sizes. At least I hope so. One great way to do both is to start your meals with soup.

A bowl of soup for your first course, not only sounds fancy and might make you feel like you're eating at a lovely restaurant, it will help to fill you up. Look for soups low in sodium and fat, but loaded with veggies. If your canned soup is low in veggies you can always add your own, whether they are frozen or left overs. You do need to make sure that the portions you serve yourself after your soup course are smaller.

With temperatures in the teens and National Soup month nearly over, the time is now to incorporate a soup course into your day.

Here's a great Vegetable and Red Lentil Soup recipe for you to try.

What's the Diff: Omega-3s vs. Omega-6s

FitSugar — Fri, 20 Nov 2009 07:00:10 -0800

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

7 Steps to a Healthier Sandwich

FitSugar — Wed, 18 Nov 2009 08:00:04 -0800

Whether it's the recession or our increasing need for simplicity, sandwiches are having a moment. They're one of my favorite easy lunches and very healthy if you make them right. But it's important not to get stuck in an unhealthy or unimaginative sandwich rut.

Some healthy-sandwich strategies are obvious: avoid fried foods and super-oily sauces, opt for whole-grain bread instead of sliced white. But that's only the beginning. For my seven tips on making sandwiches that are both delicious and nutritious, read more.

Open it up! An open-faced sandwich made with one slice of wheat bread instead of two can save around 70 calories.
Go green. In place of empty iceberg lettuce, opt for iron-rich greens like spinach or romaine. Try pressing a cup of raw spinach into a hot panini.
Load up on veggies. Sneaking veggies into sandwiches is a great way to get your five a day. Think beyond tomatoes and add everything from roasted beets to cucumbers to carrots.
And don't forget fruit! Similarly, you can increase your fruit intake through your sandwiches. I suggest sliced apples and cheese or figs and nut butter.
Hold the mayo. I'm sure you know this, but here's a reminder: mustard is a much better choice. One ounce of yellow mustard has just 19 calories and one gram of fat, while the same amount of mayo packs 210 calories and 21 grams of fat.
Speaking of mayo, try swapping it out for nonfat yogurt to make a healthier tuna or chicken salad.
Don't say cheese. Rather than eliminating the creamy texture of cheese, replace it with sliced avocado. One ounce has just 45 calories and loads of healthy fat.