FitSugar

Spice It Up: Cinnamon Helps Keep Blood Sugar Down

FitSugar — Wed, 27 Jun 2007 03:00:00 -0700

Cinnamon may seem like the perfect spice for fall or winter, but new research once again demonstrated the spice's healthful effects on blood sugar. Recent findings indicate adding some cinnamon to your dessert may temper the blood sugar surge that follows a sweet treat. This new evidence, supports earlier findings that cinnamon contributes to controlling blood sugar levels in healthy adults.

Here's how the study worked:

14 healthy volunteers who had their blood sugar measured before and after eating a bowl of rice pudding; each volunteer was tested after eating plain rice pudding and after having a cinnamon-spiced version.

Post-pudding blood tests, which were taken repeatedly over 2 hours, showed that volunteers' blood sugar rose to a lesser degree when they had the cinnamon dessert.

One reason for this effect is that cinnamon slows the rate at which food passes from the stomach to the intestines, thereby decreasing the rate sugar enters the bloodstream. Cinnamon has been studied recently as a possible means of managing blood sugar for people with Type 2 diabetes, but further studies are required to learn more about the relationship of cinnamon and diabetes.

Fit's Tip: Add some cinnamon into your meals. Flavor your fresh fruit salads and yogurt with cinnamon, or try YumSugar's refreshing cucumber salad that is surprisingly spiced with cinnamon.

Source

Snack Attack: Walnut Raisin Oatmeal

FitSugar — Fri, 05 Jan 2007 10:00:00 -0800

Cold weather makes me crave warm foods, which unfortunately take more time to prepare. That's why I like making a big batch of something and storing it in the fridge - then you can scoop out as much as you want and re-heat it for a quick warm snack or meal.

Walnut Raisin Oatmeal is one of my favorites, and it's not just for breakfast, anymore.

You'll need:

2 cups water or milk
2 cups 100% whole grain oats (you can also use quick oats - they just dontt have as much fiber)
1/3 cup maple syrup or honey
2 medium apples: cored, peeled, and diced
2 tsp cinnamon
1/2 cup raisins or dried cranberries
1/2 cup walnuts

Bring the water or milk to a gentle boil. Stir in oats, apples, and syrup or honey. Return to a boil, then reduce to medium heat. Cook 5 minutes (1 minute for quick oats), or until liquid is absorbed. Remove from heat, then stir in cinnamon, walnuts, and raisins.

Place it in a big Tupperware container, or divide it into 4 containers, to be easily warmed up in the microwave later.

Why we love it:
Whole grains such as oats are healthy for your heart, lower your cholesterol, and are a good source of fiber.
Dried fruits such as raisins or cranberries give you energy, and are low in fat. Raisins are also good for your teeth.
Walnuts are high in "good" fats, so they help to reduce the "bad" cholesterol.

Do you have a great recipe featuring raisins? Then check out YumSugar's secret ingredient group because this week the ingredient is raisins!!!!!

Love Your Liver

FitSugar — Mon, 04 Dec 2006 10:45:00 -0800

There must be 50 ways to love your liver, but to truly love something you have to know what it is all about. Right?

Well, what impresses me most about the liver is not that it is the largest internal organ of the body, but that it performs over 5,000 functions. A small list includes balancing your cholesterol, storing vitamins, activating hormones, and metabolizing fat into glucose to give your body energy. It also acts as a filter to remove toxins (harmful substances) and waste products from the blood. Check this out - a healthy liver filters blood at a rate of about 1.5 quarts per minute. That's 540 gallons of blood a day and more than 13 million gallons over a lifetime! Wow.

The liver continues to function even with considerable damage, but that doesn't mean it is doing all of its jobs well. Signs of poor function include: tiredness, dark circles under the eyes, poor digestion and dull skin.

If your holiday season started out with a partying bang and lots of alcohol and fatty foods, you might want to do something nice for your largest organ. Want to know what foods help your liver out, then read more

Bitter food like broccoli, dandelion greens, cabbage and brussels sprouts have a cleansing effect on the liver.
In multiple studies, artichokes have been proven to promote liver health.
The spices turmeric, cinnamon and licorice are beneficial to the liver.

Of course it helps to avoid: saturated fats, refined sugar and alcohol (limit yourself to two drinks a day). Drinking plenty of water is always a good idea.

Snack Attack: Yogurt and Apples

FitSugar — Fri, 03 Nov 2006 09:00:00 -0800

Ingredients:

1 cup plain, non-fat yogurt
1 Granny Smith apple cut into bite size chunks, skin left on
1/4 teaspoon cinnamon

Place all the ingredients in a medium sized bowl, or Tupperware dish if this is an "on the go" snack. Simply mix ingredients until all the chunks are covered evenly with yogurt and cinnamon. YUM.

Why we like it:
Non-fat yogurt is loaded with calcium and and protein.
Apples are in season right now, so they are tasty and provide some crunch.
Cinnamon sweetens the yogurt, plus early research indicates that cinnamon may help prevent the onset of Type 2 diabetes.

Gym Bag Essential: Cinnamon Buns to Go

FitSugar — Thu, 10 Jan 2008 15:30:00 -0800

I know most of you read the title of this post and are now thinking I must have gone off the deep end, but bear with me here . . .

Cinnamon Buns To Go ($6) from Philosophy is actually a great product that is a space-saving addition to any gym bag because it is actually three shower essentials in one: shampoo, conditioner, and body wash. Not only does it smell fab, but it's great for a quick clean up at the gym. Santa left me a bottle in my stocking this past Christmas and I actually am more of a fan for using it just as a body wash/shampoo (my thick hair needs more conditioner than this little bottle can provide), but it's still great knowing that I can wash from head to toe with it if need be. I love the smell and also love that people always ask me where I got it in the locker room. Buy it online here.

Healthy Breakfast Idea: 5-Factor French Toast

FitSugar — Thu, 10 Jan 2008 13:30:00 -0800

Harley Pasternak, who is credited for getting Jessica Simpson super toned with his 5-Factor Diet, has given In Touch this yummy recipe for 5-Factor French toast that uses Ezekiel cinnamon raisin bread. While I like the taste (and the nutritional packed goodness) of Ezekiel Bread, it's often too hard for me so this is a great way to use it as it will get less hard when you soak the bread. For the recipe just read more.

5-Factor French Toast (via In Touch)

2 slices Ezekiel cinnamon raisin bread
2/3 cup egg whites
1 cup blueberries
1 tsp. Splenda
1 pinch of salt
Cooking oil spray
Sugar-free syrup

Whisk egg whites, milk, Splenda and salt. Soak the bread in the mixture. Heat skillet with cooking spray. Cook bread one slice at a time until light brown. Top with berries and sugar-free syrup.

*323 Calories per serving.

Print recipe with images | without images
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Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

Food Review: Dr. Melina Protein Bars

FitSugar — Mon, 08 Jun 2009 06:00:00 -0700

When it comes to pre-workout snacks, I like to mix things up, so when I spotted a new-to-me brand, Dr. Melina Protein Bars, at my corner store the other day, I snapped one up.

I was excited to learn that the brand was created by a female doctor who resides in Sugar's fair city of San Francisco, an internist and nutritionist named Dr. Melina Jampolis. To find out how they taste, read more.

These protein-packed bars come in four flavors: chocolate peanut, double chocolate acai, lemon raspberry, and cinnamon almond, which I tried. Fans of Luna Bars will love Dr. Melina bars too; they're pretty comparable in terms of flavor, sweetness (note the hint of icing), texture, and nutrition.

The bar I tried had a bit more crunch than Luna, sort of like a Rice Krispie treat, which was a nice touch. The cinnamon and almond flavors tasted very natural and not overly sugary, and with 14 grams of protein, the bar left me feeling very satisfied. Check out the chart below to see how it compares with a similarly flavored Chai Tea Luna Bar.

	Dr. Melina Cinnamon Almond	Luna Bar Chai Tea
Serving Size	One bar (45g)	One bar (48g)
Calories	180	190
Total Fat	6 g	5 g
Saturated Fat	2 g	2.5 g
Cholesterol	5 mg	0 mg
Sodium	80 mg	95 mg
Carbs	21 g	26 g
Fiber	5 g	3 g
Sugars	11 g	12 g
Protein	14 g	9 g

Aside from a few key differences, these bars are pretty comparable. Interested? You can buy Dr. Melina bars by the box here. If you've tried this or any other flavors, let me know what you think.

Healthy Ways to Liven Up Your Oatmeal

FitSugar — Wed, 28 Oct 2009 10:00:19 -0700

Now that cooler temps are moving in, there's nothing like warming yourself up with a bowl of hot oatmeal. Full of whole grain fiber, this breakfast will keep you satisfied all morning. Buying plain oats is healthier than buying packets that are already sweetened, and less expensive too, but that doesn't mean you have to go without flavor.

Add these delicious morsels to your half-cup serving of oatmeal.

One small banana (diced), two tablespoons vanilla yogurt, and one tablespoon walnuts.
Half a diced pear, one tablespoon pumpkin seeds, and one tablespoon of GoLean Crunch cereal or granola.
Half a diced apple, two chopped dates, 10 chopped almonds, and a sprinkle of cinnamon.

For other tasty ideas, keep reading

Food Review: Chia Goodness

FitSugar — Tue, 15 Sep 2009 12:30:52 -0700

Chia seeds are in fact used to grow Chia pets, but these little brown seeds are also an excellent source of omega-3s. If you're worried about getting enough of this valuable nutrient, then check out this new cereal called Chia Goodness.

This gluten-free cereal contains more calcium than a glass of milk, more omega-3s than flaxseeds, and is a great source of fiber. It sounds healthy, but if you're curious to know how it tastes then read more.

The directions on the package say to stir two tablespoons with 1/3 cup of hot or cold liquid such as milk, soymilk, or water. Then you wait three to five minutes for the liquid to absorb. I mixed the Apple Almond Cinnamon with hot water, and this is what it looked like after eight minutes.

I have to say, it smelled really good, like homemade apple pie. The consistency however is really bizarre. When chia seeds get wet, they become gelatinous, so they feel slimy and wet. The texture reminded me exactly of the gooey seeds inside cherry tomatoes. This Chia Goodness may be healthy, but in my opinion, it's a little too weird to eat on its own (not to mention it doesn't exactly look too appetizing). It tasted much better when sprinkled on my yogurt. Check out the nutritional info below of all three varieties.

	Original	Cranberry Ginger	Apple Almond Cinnamon
Calories	140	140	140
Total Fat	8 g	7 g	6 g
Saturated Fat	1 g	1 g	.5 g
Cholesterol	0 mg	0 mg	0 mg
Sodium	125 mg	120 mg	125 mg
Carbs	14 g	16 g	16 g
Fiber	5 g	4 g	4 g
Sugars	0 g	3 g	4 g
Protein	6 g	4 g	4 g
Omega-3	4 g	3 g	3 g
Omega-6	2.5 g	2 g	1.5 g
Ingredients	Chia, buckwheat, hulled hemp seeds, celtic sea salt.	Chia, buckwheat, hulled hemp seeds, pumpkin seeds, currants, cranberries, organic cane sugar, ginger, celtic sea salt.	Chia, buckwheat, hulled hemp seeds, dehydrated apples, almonds, raisins, organic cane sugar, cinnamon, celtic sea salt.