FitSugar

How to Put Good Bacteria Back in Your Gut With Food

Heather Dale — Mon, 14 Nov 2011 00:13:36 PST

A healthy gut is a happy gut. To keep your intestinal tract in optimal working order, it needs lots of "good" bacteria - no, that is not an oxymoron! There are only three types of basic bacteria in our digestive systems, so boosting the "friendly bacteria" with probiotics can help balance the pH of the intestinal tract, creating a less desirable environment for pathogenic bacteria (the bad stuff). Research has shown that probiotics can help in the battle against a wide variety of medical conditions including: allergies, cholesterol (it helps raise the good kind), colon cancer, high blood pressure, irritable bowel syndrome, and diarrhea. Probiotics can also boost your immune system, which is especially important during cold and flu season.

Today, probiotic supplements - which often contain members of the lactobacillus and bifidobacterium groups of bacteria - are popular, but unfortunately many of these supplements fall short on bacteria content. But with the help of a few common foods, we can increase the number of beneficial bacteria in our digestive tracts and skip the supplements altogether. Learn these foods when you keep reading.

5 Ways to a Healthier Bowl of Yogurt

Jenny Sugar — Wed, 19 Oct 2011 02:19:29 PDT

If yogurt is your go-to breakfast, you get a thumbs-up for choosing a food that's so high in protein and calcium. Aside from adding the usual half cup of fresh fruit, here are five ways you can make that bowl of yogurt even more nutritious.

Go Greek: A six-ounce container of nonfat vanilla yogurt contains seven grams of protein. But choosing Greek yogurt will give you more than twice the amount of protein - 16 grams! If you're not used to eating Greek yogurt, the consistency is a lot thicker than regular yogurt so it might take some getting used to, but it's well worth it.
Add milk: If you don't like the thick consistency of yogurt, stir in half a cup of cold skim milk. It will add 4.4 grams of protein, 158 mg of calcium, and 210 mg of potassium.
DIY flavors: When comparing Greek yogurt, plain offers 18 grams of protein for 100 calories, and strawberry is 140 calories with 14 grams of protein. So instead of buying the premade flavors, make your own. Buy a big container of plain yogurt and puree fruit in your food processor such as frozen blueberries or raspberries, or fresh pears or bananas. You can even throw in a few spinach leaves. Pour the puree in ice cube trays or baby food containers (like the Baby Cubes shown in the photo), and when you're ready for breakfast, take one out of the freezer to let thaw and add that to your bowl of plain yogurt. It'll not only keep the protein level high, it'll also add fiber with less sugar. And bonus - you'll not only save money making your own flavored yogurts, but you can come up with unique combinations that aren't even available such as blackberry peach or strawberry pear.

Read on for more ways to serve up a healthier bowl of yogurt.

Yogurt and Pregnancy: Two Opposing Studies Have Expectant Mamas Scratching Their Heads

Rebecca M Gruber — Thu, 22 Sep 2011 07:11:41 PDT

That tub of yogurt sitting in your refrigerator has become quite the target of controversy if you're pregnant. Just last week, researchers at the Institute of Public Health in Oslo announced that eating milk and yogurt with "good" bacteria - probiotics - during pregnancy can reduce the chances of developing preeclampsia. According to the study, the tasty treat reduced the risk by 20 percent.

Now researchers at the Harvard School of Public Health have linked the prenatal consumption of low-fat yogurt once a day with an increased risk of their children developing asthma and hay fever. Their study suggests that low-fat dairy yogurt doesn't contain the fatty acids unborn babies need to prevent allergies.

Conflicting studies are nothing new, but two out right on top of each other may make moms-to-be wonder whether they should be eating yogurt at all!

Brain-Boosting Breakfast: Chef Kerry Heffernan Serves Up a Quick, Healthy Morning Meal

Rebecca M Gruber — Tue, 23 Aug 2011 07:03:03 PDT

Our mouthwatering Brain-Boosting Breakfast series continues with celebrity chefs and restaurateurs creating healthy, brain-boosting breakfast ideas to help keep kids going throughout the day. Today's quick breakfast for on-the-go families comes from Kerry Heffernan, executive chef of New York City's South Gate restaurant and a guest judge on the most recent season of Top Chef: All Stars.
School mornings can feel like a whirlwind with everyone rushing about to get dressed, packed, and fed before heading out of the house. While the idea of preparing a picture-perfect hot breakfast is ideal, it isn't always feasible given the early hour. Kerry Heffernan knows a thing or two about that. The sophisticated meals he creates at NYC's popular South Gate restaurant are beautiful enough to be featured in magazines, but at home, the busy father of two teens and a newborn knows things need to be quick. Here are his tips for making breakfast count in a matter of minutes.

My quick and easy kid-friendly recipes may sound a little pedestrian, but hear me out. The Greek yogurt Fage is nothing short of miraculous. It lacks the rennet/acid tinge of other yogurts and since it has been "drained" of excess water, it has extraordinary natural properties of viscosity, and it's very high in protein. This yogurt provides a delicious base, to which you can add just about anything to make a heartier breakfast, like nuts, fruits, granola, etc.

So how do you choose? Well depending on how you pick your poison, 0 percent is a bit lean and it's the most acidic of the bunch; "Total" is wonderful if you can tolerate it on a daily basis, but it’s a bit rich for even me, so I go for the 2 percent. Get the one-quart tub and "excavate" 5-6 oz. from one side and place in a bowl (this encourages further draining, so the next day pour off any accumulated water and remaining mass gets even better). Whip with a spoon for about 10 seconds to make it even creamier.

If you or your child is used to or prefers a bigger breakfast, add nuts and/or granola to make a heartier meal. Pretoast the nuts and macerate the fruit ahead of time, and mix up what you put in the yogurt as the season offers up different fruit. . . . Once you have those few things, making breakfast does not take more than three minutes of active preparation, and it yields an eye-opener with a very high ratio of protein and little fat.

Keep reading for two more ways Chef Heffernan transforms an ordinary cup of yogurt into a tasty breakfast, and his bubbly morning beverage that will wake kids up in time for school!

The Basics: Tzatziki

Katie Sweeney — Mon, 23 May 2011 04:06:21 PDT

Since attending a lunch that celebrated Greek wines, I can't stop thinking about Greek cuisine. My favorite Greek condiment is tzatziki, a cooling sauce that's served with grilled meat, souvlaki, and gyros. It's made with Greek yogurt that's been strained, so it has a super thick texture. I use Ina Garten's recipe, but I add a bunch of chopped mint to it. The most important ingredients are the yogurt and cucumbers, otherwise, you can add whatever herbs you have on hand, parsley works well as does dill and basil. Check out the method after the break.

Fresh Starts: Mango-Yogurt Smoothie

Susannah Chen — Fri, 13 May 2011 04:18:11 PDT

Anyone who knows me can attest to the fact that I'm not much of a morning person, so when it comes to weekday breakfasts, they usually involve whipping up the fastest meal possible that I can carry in one hand as I head out the door. I know it's not original, but these days I'm all about the smoothie; it's inexpensive to make, takes 30 seconds to blend, and can be enjoyed while walking to work, on the bus, or at the subway stop.

Since mangoes are in season, my favorite smoothie these days is a mix of cranberry juice, yogurt, and the fresh tropical fruit. The cranberry first struck me as random, but it adds a wonderful depth of flavor and a little more complexity. A better on-the-go breakfast, when you read more.

Calorie Count: Fat-Free Greek Yogurt With Fruit

Leta Shy — Tue, 15 Mar 2011 04:30:58 PDT

What's not to love about Greek yogurt? Packed with calcium and protein, the rich snack is as great for breakfast as it is as a healthier stand-in for decadent desserts. While we've long been fans of nonfat flavored Chobani and Oikos yogurts, Greek yogurt specialist Fage also recently released its own line of fruit-filled, fat-free options.

Fage Total 0%, Chobani 0%, and Oikos 0% all contain zero grams of fat and saturated fat as well as real natural ingredients like honey or whole berries. But how does your favorite brand stack up with its similarly flavored competitors? Check out the table after the break!

Quick Tips: 5 Belly-Shrinking, De-Bloating Foods

Self — Wed, 02 Mar 2011 04:00:15 PST

We are pumped to share one of our fave stories from Self here on FitSugar!

We're not going to lie: transforming your body from head to toe isn't always the fastest process, because it takes time to burn fat and build muscle. However, there is an exception: With the right diet and workout, you can see a difference in your belly (and maybe even reveal an ab or two!) in just a couple of days. The secret? Beat bloat.

Generally, the best way to avoid bloat is to stay away from soda, alcohol and greasy, salty, fatty meals, which slow the stomach and the intestines from emptying, according to Timothy S. Harlan (a.k.a. Dr. Gourmet), M.D., medical director of Tulane University's School of Medicine.

Here are 5 of our favorite bloat-busting foods, and a few moves to add to your belly-shrinking workout routine.

Papaya: There's some research that says the enzyme in papaya may aid digestion. Try mixing diced papaya into plain organic yogurt for breakfast.
Oatmeal: According to Harlan, in a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. Harlan recommends having oatmeal for breakfast. Warning: Avoid McDonald's new oatmeal, which has more sugar than a Snickers bar, according to this recent New York Times article. Yikes!

More foods to decrease the bloat, so keep reading.

A Reader's Snack Attack: A Dynamic Duo

OnSugar Blog — Tue, 14 Dec 2010 07:00:55 PST

Found a new low cal way to satisfy the sweet tooth at the OnSugar blog Sophie's Sweeties.
This girl's got a sweet tooth, not going to lie. Since losing weight and becoming fit, I've found sensible solutions for getting my sweet fix without sacrificing my healthy lifestyle. Pay attention people, this recipe will change your life! I can't believe I didn't think of this before. Try mixing 1 packet of fat free/sugar free Jello instant pudding into 2 cups of plain, fat free Greek style yogurt (like Fage or Oikos). The texture becomes more like a mousse than a pudding. I've made 3 recipes to get you started, but the options are endless!
Recipe #1:
FF Greek yogurt + FF/SF butterscotch flavored Jello + sliced apples for dipping
Recipe #2:
FF Greek yogurt + FF/SF cheesecake flavored Jello + blueberries + lemon juice (divine!!!)
Recipe #3:
FF Greek yogurt + FF/SF white chocolate flavored Jello + macadamia nuts + yogurt chips

Get more fun food tips from Sophie's Sweeties. And why not start your own OnSugar blog? Your posts could be featured here on FitSugar.

Fast & Easy Dinner: Crispy Falafel With Yogurt Dip

Susannah Chen — Thu, 07 Oct 2010 11:30:00 PDT

When it comes to meatless Middle Eastern takeout, falafel is a natural favorite. But did you know that chickpea fritters are just as easy - and probably healthier – to make in the comfort of your own home?

Begin by processing garbanzo beans with aromatics, herbs, and spices until smooth; then form them into balls, coat with batter, and pan-fry until coating is golden brown and you detect the toasted aroma of cumin.

Drain patties on paper towels, then serve with yogurt dip on top of pita, mixed greens, or just about anything else. Give falafel a home-cooked try when you read more.