FitSugar

Italian Food Break Down: Numbers to Know Before You Mangia!

FitSugar — Thu, 22 Feb 2007 11:00:00 -0800

Who doesn't love a slice of cheese pizza, Lasagna or Anitpasto? And those Italian desserts like gelato or a cannoli - they're just so delicious, it's hard to hold back.

Each of these are based on a regular restaurant portion:

Antipasto Salad: 136 cals, 8g fat, 13g carbs
Bruschetta (1 piece with tomato and basil): 102 cals, 3g fat, 17g carbs
Chicken Cacciatore: 370 cals, 22g fat, 4g carbs
Capresse Salad: 154 cals, 11.8g fat, 4.2g carbs
Eggplant Parmigiana: 670 cals, 32g fat, 75g carbs
Fettuccine Alfredo: 780 cals, 55g fat, 53g carbs
Parmesan Garlic Bread: 259 cals, 13.4g fat, 29.2g carbs
Lasagna (meat): 400 cals, 17g fat, 36 cals
Lasagna (vegetable): 250 cals, 13g fat, 21g carbs
Manicotti (cheese and tomato): 230 cals, 14g fat, 18g carbs
Minestrone Soup: 260 cals, 6g fat, 28g carbs
Spinach and Mushroom Risotto: 219 cals, 5g fat, 37g carbs
Pizza (1 slice cheese): 222 cals, 5g fat, 35g carbs
Pizza (1 slice pepperoni): 249 cals, 7.5g fat, 35g carbs

Want to see the rest? Then read more

Ravioli: 300 cals, 12g fat, 30 carbs
Spaghetti with tomato sauce: 540 cals, 13g fat, 105g carbs
Spaghetti with meatsauce: 650 cals, 16g fat, 90g carbs
Cheese Tortellini: 530 cals, 20g fat, 74g carbs
Veal Parmigiana: 350 cals, 20g fat, 5g carbs

Dessserts:

Cannoli: 142 cals, 7.1g fat, 14.2g carbs
Almond Biscotto: 110 cals, 2.5g fat, 21g carbs
Chocolate Hazelnut Gelato: 241 cals, 16g fat, 24 carbs
Raspberry Napoleon: 243 cals, 4g fat, 34g carbs
Pasticiotti: 305 cals, 12.4g fat, 42.5g carbs
Tiramisu: 310 cals, 15g fat, 39 carbs

Healthy Dose Link Time

FitSugar — Thu, 22 Oct 2009 11:02:48 -0700

Lighten up your fettuccine alfredo - That's Fit
Learn a thing from Lance Armstrong's coach - Fit Bottomed Girls
Arm warmers make Fall runs cozy - Fresh Fitness Tips
Don't fear symmetry, muscular imbalances lead to injury - Marks' Daily Apple
How's your gluten? It's Celiac Disease Awareness Month - FitCeleb
Skip the online swine flu drugs', they're phony - The Daily WD
Eight powerful ladies who thrive on a vegetarian diet - Lunch Box Bunch
Heat up your workout with the sexy S factor - Shape
Algae shot for your health? - Vital Juice

Tips For the Lactose Intolerant

FitSugar — Fri, 06 Mar 2009 12:00:00 -0800

Yogurt, creamy soups, ice cream, mac 'n' cheese, ranch dressing, butter on toast - these foods are so delicious and comforting but not for everyone. If you're lactose intolerant (and many people are), a simple slice of cheese on a cracker could have you running to the bathroom. So here are some tips to help you deal with your dairy-filled world.

If your body can't tolerate any dairy products whatsoever, keep Lactaid pills with you at all times. It contains the enzyme, lactase, which lactose intolerant people's bodies don't produce enough of. This enzyme is needed to help break down the lactose (milk sugar) in your foods. If it doesn't get broken down, the lactose causes bloating, gas, or diarrhea.
If you're able to tolerate small amounts of dairy products, be sure to enjoy them with other nondairy foods. This helps reduce the rate at which the lactose enters your small intestine, and allows the small amount of lactase that your body produces to break down the lactose without feeling overwhelmed.

For other helpful tips read more.

Avoiding dairy is your best bet, so be a keen label reader. Look for words such as milk, milk powder, butter, buttermilk, cream, cheese, whey, curds, or milk solids. Hidden lactose can be found in baked goods, dressings, chips, instant soups, candies, pancake mixes, margarine, and certain medications. If you think a food might have dairy in it, but you're not sure, don't take the chance.
Don't be embarrassed. Tell everyone who needs to know that you are lactose intolerant. That way when you show up at a friend's house for dinner, they won't offer you a plate of fettuccine Alfredo.
If possible, remove the dairy from your favorite foods. Peel the cheese off your pizza, order the baked potato but hold the sour cream, and enjoy popcorn without the melted butter.
Look for dairy-free alternatives to your favorite foods. Drink soy, almond, or rice milk instead of cow's milk. Choose soy yogurt, creamer, ice cream, and cheese instead of the dairy-filled versions. Use olive oil or a dairy-free margarine such as Smart Balance in place of butter. Pick up some dairy-free chocolate instead of milk chocolate.

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Tips For Veggie Haters

FitSugar — Thu, 19 Feb 2009 03:00:00 -0800

Our moms didn't push vegetables on us for nothing. They knew that not only are veggies like carrots, Brussels sprouts, and sweet potatoes full of vitamins, antioxidants, and fiber, but they're also low in calories and fat. These days, rather than avoiding them, I crave veggies because I realize how much better I feel after a meal of salad versus a huge bowl of fettuccine alfredo. If you're having a hard time embracing veggies in your diet, here are some tips for all you veggie haters.

Eat them raw. If veggies are overcooked, they can be mushy and flavorless, so you may actually prefer raw versions of cooked veggies you hated as a kid such as broccoli, spinach, or peas.
If raw isn't your thing, grill your veggies. They'll have a slightly softer consistency and a charred or smoky flavor. Grill corn on the cob, asparagus spears, portobello mushrooms, and slices of peppers. Brush them with a little olive oil or Italian dressing to add flavor.

What else is a veggie hater to do? If you're curious, read more.

Cut veggies into small pieces so their flavor and presence is less prominent. Add shredded raw veggies to your sandwiches and wraps to add a crunchy texture, or chop up bits of carrots and peppers and add them to soups or omelets.
Find a salad dressing or dip you love. Sometimes eating raw veggies on their own is way too boring, so find something you can pour over your salad or dip raw veggie sticks in, to make them more appealing. Just be sure whatever you choose is low in fat and calories. I'm a fan of Annie's Gingerly Vinaigrette.
Add veggies to dishes you already love. If you're a fan of pizza, lasagna, or mac and cheese, begin slipping some veggies into those dishes. Since you're already a fan of the food, it will make eating veggies easier.

If you have any other tips for veggie haters, share them in the comment section below.

Source

Healthy Recipe: Tips from Jennifer Garner's Chef

FitSugar — Wed, 04 Jun 2008 05:30:00 -0700

Having your own personal chef must be nice. Unfortunately most of us are not lucky enough to have that luxury. Jennifer Garner, however, is lucky enough. Her chef, Richard Florczak, shared some of his best lean cooking tips he uses for Jen with Self.

Make skinny sauce. For stars craving Alfredo, Richard Florczak, of Los Angeles, serves up high-flavor, lowfat pureed red peppers with chicken or pasta.

Do it yourself. Roast 3 red bell peppers or drain a jar of water-packed roasted peppers. Sauté with onion and garlic until soft; place in a blender with 1 cup chicken broth. Puree until smooth and creamy.
Dress to drop pounds. Salad is only as good as its dressing, Florczak says. Surprise your greens with something new to wear.

Do it yourself. Make a fresh dressing on Sunday to use all week. Florczak's no-fat vinaigrette: Combine 1/2 cup low-sodium soy sauce, 1/2 cup rice wine vinegar, 2 tbsp chopped garlic and 1 small peeled and chopped shallot in a blender for 30 seconds.

There's one more helpful tip so read more.

Trim down treats.
"I don't fake rich desserts with less-fattening ingredients. It's not satisfying," Florczak says. The solution: smaller portions done up in a big way.

Do it yourself. Bake your cakes in mini-ramekins to make the petite sweets seem more special. "Clients feel satisfied after a small portion if it feels indulgent," Florczak says.

I am loving the pasta sauce idea. It sounds super tasty and easy too! What do you think?

Source

Healthy Dose Link Time

FitSugar — Mon, 21 Apr 2008 12:00:00 -0700

A kids book that explains Mommy's plastic surgery – Back in Skinny Jeans
Delicious: Chickpea salad that is fast, easy, and super good (for you) – Elastic Waist
Man sweats too much, gets banned from gym – That's Fit
New free 55+ minute workout music download: "Personal Best" – FitMusic
Running outdoors vs. on a treadmill – Margarita Shapes Up
I Want My DVD – Vital Juice Daily
Fast & Easy Dinner: Low-Fat Fettuccine Alfredo – YumSugar
Posh & Katie Go to Dieting Extremes Together – FitCeleb

Source

Healthy Freezer Meals Evaluated

FitSugar — Tue, 26 Feb 2008 10:15:00 -0800

We all have those times when we just want to pop something in the oven, or microwave and have it come out ready, healthy, and tasty. A simple goal for the girl standing in the freezer aisle at the grocery store pondering hundreds of frozen foods, right? Wrong. Often times we get these healthy frozen meals home and heated up only to find they lack one key ingredient: taste. Lucky for us the good folks over at Epicurious have done the dirty work and evaluated healthy frozen meals to find the best of the best.

Here's their take:

The Winner: It's not just for cereal. . . Kashi, a newcomer to the frozen-dinner scene, was our favorite of the bunch. We really liked its Lemongrass Coconut Chicken, a colorful, well-balanced meal that combines a chewy, nutty whole-grain pilaf, chunks of chicken, carrots, and sugar snap peas with a sauce that had a lemongrass kick. Though Kashi's frozen dinners aren't marketed as diet meals, this one comes in a fairly large portion (10 ounces) for only 300 calories, which is comparable to a similarly sized diet meal, plus it has fiber (7 grams) to fill you up. We also liked Kashi's Chicken Pasta Pomodoro, which has toothsome multigrain pasta, veggies, and a well-spiced, not overly sweet tomato sauce.

There's more so read more.

Runners-Up: If you're looking for the comfort of pasta with an Alfredo-style sauce, we recommend Lean Cuisine's Chicken Fettuccini Dinnertime Selects, a fairly big portion of pasta with a creamy sauce and fresh-tasting broccoli, along with a side dish of caramel apples for dessert (12 ounces, 360 calories). Also good was the cumbersomely named Weight Watchers Smart Ones Bistro Selections Chicken Fettucini [sic], which had the cheesiest-tasting sauce but no veggies (10 ounces, 340 calories).

I always loved Kashi myself, so I'm glad I'm not the only one supporting such a great brand. If you have a healthy frozen meal that you're particularly fond of, share it with us in the comments section below.

Source

Diet Tip: Order Kid-Sized Portions

FitSugar — Wed, 20 Feb 2008 14:45:00 -0800

Is it me, or are portion sizes totally out of control? I try to plan on sharing my meal with someone else or taking half of it home, but if the food is in front of me, I'm more likely to nibble at it. So if you're really trying to watch your calories, here's a tip - order a kid-sized portion. I'm not talking about ordering the happy doodle mac 'n' cheese from the kids menu. Instead, talk to your waiter and see if you can get the entrée you want in a smaller portion. Many restaurants have large- and small-plate options, so see if you can order the small fettucine alfredo. Not only will you end up eating a healthier portion size, but you'll also save money on your meal.

Source

Weight Loss Tips for Vegetarians

FitSugar — Fri, 27 Jul 2007 09:30:00 -0700

Contrary to popular belief, just being a vegetarian does not mean you're automatically going to be skinny -- Far from it actually. In fact, some vegetarians smother their food with cheese, which happens to be a big ticket item when it comes to calories.

To give those vegetarians an edge on weight loss, CalorieLab.com has come up with a few great tips on eating without the meat and the extra pounds:

Embrace tofu. A longtime vegetarian staple, tofu makes a great low-calorie alternative to meat. Try Nasoya Lite Tofu for even more calorie savings. Each 3-ounce serving contains 7 grams of protein and 1.5 grams of fat, all for a mere 40 calories. Add it to stir-fry, wrap it up in a tortilla with some veggies, or mix it with pasta and marinara.
Make a meal of veggies. All-vegetable meals don’t have to be rabbit food - there’s so much more than celery and carrot sticks. Ratatouille, a French dish of stewed vegetables, makes eating your veggies anything but boring. Chop up some fresh tomatoes, garlic, onions, zucchini, or whatever vegetables you have on hand. Fresh not available? Canned can be just as good, and the myriad frozen vegetable blends available make the possibilities endless. Other meal options include easy pasta primavera or supermarket vegetable sushi.

There are three more great calorie cutting ideas, so just read more

Bring beans to the table. Members of the legume family, such as beans and lentils, are all great sources of protein and fiber - both helpful in making you feel full. Although most varieties are available dried, canned beans make meal preparation much more convenient. Dried varieties often require overnight soaking while canned varieties are precooked; however, the canned varieties frequently contain high amounts of sodium. Look for low sodium canned varieties to top salads or stuff burritos. Canned beans also make whipping up meatless chili a snap.
Skip the cheese. Unfortunately, opting for a meat-free diet does not give you license to dump cheese on everything you eat. While cheese is a good form of vegetarian protein, it is still a good idea to keep an eye on your saturated fat consumption. When dining out, standard vegetarian dishes, such as Eggplant Parmesan and Fettuccine Alfredo, typically contain high amounts of cheese and cream. Consider ordering a hearty salad or soup instead. At home, use low fat cheeses to sprinkle on salads or pasta. Choose other low-fat dairy, such as yogurt and cottage cheese, for a satisfying and protein-rich snack. If you opt for a vegan weight loss plan, there are now low-fat soy versions of cheese, yogurt, and milk available.
Don’t be afraid of faux meat. In recent years there has been a noticeable proliferation of meat substitutes introduced to the supermarket. Brands such as Boca and Morningstar Farms make a wide variety of meatless wonders, ranging from deli meat to breakfast sausage. While these products often contain a hefty amount of salt, most are high in protein, low in fat, and almost always low in cholesterol. For example, if you substitute an original vegan Boca burger for the real thing, you’ll save 13.5 grams of fat and about 140 calories. With stats like that, it’s clear that faux meat makes slashing calories a cinch.

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