FitSugar

Do You Count Calories?

FitSugar — Tue, 27 Oct 2009 09:00:55 PDT

While reading through the most recent issue of Women's Health, I was surprised to learn that Kristen Bell admitted she counts calories. She's says it's almost comforting and helps her stay conscious of what she's eating. If you're trying to lose weight or maintain your current figure, you've got to be aware of portion sizes, and for some, that means reading labels and monitoring their calorie intake. They may even keep track in a food journal. So tell me, do you count calories like Kristen Bell?

Diet Tip: Count Your Calories

FitSugar — Wed, 26 Sep 2007 12:30:00 PDT

We all know to lose weight we need to eat fewer calories than we burn. It is simple math. However, getting into that calorie deficit is not always so simple.

While we might think we know how many calories we consume in a day, it is worthwhile to really track what you eat, calorie wise for an entire day. You might just be surprised (as I was that someone could consume 2000 calories in 4 minutes last night on "The Biggest Loser") by the total number of calories consumed, and that surprise could be educational. It is a nit picky activity writing down every single calorie, that is why I only suggest doing it for one day. I consider this activity intense food journaling, but what a great learning tool. Write what you eat as well as the calories consumed, and try to be as accurate as possible.

Read the nutritional labels of the foods you are eating and pay attention to portion sizes too. If the food is not packaged, here are a few sites to help you with the numbers:

Calorie King
Calorie Count
Nutrition Data

If you have a favorite online source for tracking calorie details, please share it in the comments section below. I for one am always interested in nutrition / calorie tracking sites.

Source

Why You Should Marinate Your Meat

Leta Shy — Sat, 26 May 2012 19:29:02 PDT

Barbecue season is upon us, so let's celebrate by grilling, since it's an easy and low-fat way to cook. If you're grilling, protect your health by marinating your meat. Here's why marinating is good for your health and tips on how to keep it safe.

Marinating meat, fish, and poultry significantly decreases the amount of carcinogenic heterocyclic amines (HCAs) produced when the meat is cooked at high temperatures, like in grilling. Marinades can reduce HCAs by as much as 99 percent. Adding rosemary to the marinade may even up the anticancer potential of your marinade even more. While research is unclear why marinades protect meat so much, the belief is that they act as a barrier against the high heat, or may reduce chemical precursors of carcinogens from the meat.
The acid in marinades may slow the growth of harmful bacteria, like listeria.

Learn a few more tips about marinades after the break.

Starbucks Summery Beverages: Which to Skip, Which to Sip

Jenny Sugar — Wed, 09 May 2012 11:23:37 PDT

Warm, summery weather can't help but make us crave cupping our hands around a cool, refreshing beverage. If you find yourself wandering into your local Starbucks for a creamy, icy drink, check out which menu picks you should pass on and which you can feel good sipping.

Instead of	16 oz. Strawberries & Crème Frappuccino Blended Crème: Strawberries and whole milk blended with ice and topped with a swirl of whipped cream: 470 calories
Go For	16 oz. Strawberry Smoothie: A nourishing blend of natural strawberry puree, a whole banana, nonfat milk, whey protein, fiber powder, and ice: 290 calories
Calories Saved	180

Instead of	16 oz. Iced Peppermint White Chocolate Mocha: Espresso, milk, white chocolate flavored sauce, and peppermint flavored syrup on ice, topped with sweetened whipped cream: 500 calories
Go For	16 oz. Iced Skinny Mocha: Bittersweet skinny mocha sauce, espresso, and nonfat milk served over ice: 100 calories
Calories Saved	400

Keep reading for more lower-calorie Starbucks beverages.

Thinking About a Juice Cleanse? 4 Ways It Can Cause Weight Gain

Jenny Sugar — Mon, 14 May 2012 13:19:17 PDT

Whether it's to improve energy, clear acne, Spring clean the digestive system, or shed a few pounds, juice cleansing is all the rage now. Even celebs like Gwyneth Paltrow and Nicole Richie are buzzing about the benefits of liquid detoxing. Before you splurge on a juicer or lay down the dough for a liquid detox program, learn how a juice cleanse may lead to weight gain.

Hard-to-measure liquid calories: Since all the calories you're consuming are liquid, if you're not watching your intake, it's easy to consume well over the daily limit. (A pressed juice averages between 100-350 calories per 16-ounce bottle.) Make sure you have a plan to follow and an accurate way to determine how many calories are in each glass or bottle you're drinking. Most retail juicing programs provide calorie counts, but are also pricey to join.
Messes with metabolism: A typical juice cleanse lasts anywhere from three to seven days (or sometimes longer), where you drink 32 to 64 ounces of freshly pressed fruit and vegetable juice each day. When your body doesn't get the all the nutrients (or the amount of calories) it's used to, it stresses out because it thinks it's starving. Often the body reacts to this by slowing down its metabolism, which can make losing weight harder in the future. And while juicing is an easy way to deliver phytonutrients to the body, the fruit-based juices tend to be high in sugar, which can negatively affect insulin levels in the body.

Continue reading for more ways a juice cleanse can cause weight gain.

Torch Calories and Tone With This Circuit Workout

Susi May — Mon, 14 May 2012 02:40:46 PDT

What's not to love about circuit training? Combining heart-pumping elements of cardio with strength-training moves means you torch calories while toning muscles. It's just so efficient.

Here's a fun yet challenging circuit workout I did recently with my Equinox trainer Lauren. The workout has you performing each exercise for a minute, which means you need to keep a stopwatch handy, but you have the luxury of not needing to count.

Get the details of this circuit after the break.

How to Be Calorie-Conscious Without Counting Calories

Leta Shy — Wed, 14 Dec 2011 17:27:12 PST

When I first signed up with my personal trainer I also started counting calories to log into a food journal. Three days in, and I realized that I wouldn't be able to maintain it. Counting every calorie not only proved time-consuming, but mind-consuming as well - instead of enjoying what I was eating, I felt like I was thinking more about just how many calories I'd be knocking off my daily limit.

Not everyone has the same experience when they count calories, of course, and many people find that doing so is a simple and effective way to keep their weight in check (Kate Hudson is a fan of counting calories). But if you find that it's too hard, there are many other ways to keep calories in check without feeling like you're obsessing over them.

Choosing slow-digesting fiber-rich fruits and vegetables or whole grain instead of starchy carbs, for one, will help you feel full longer. And portion sizes are important, too. Big, loaded plates mean more calories, so make sure you know what a portion of meat or carbs should really be (learn more about portion sizes here), and use a smaller plate so you're not tempted to overfill. And whenever you are eating prepared foods, make sure to take a good look at the nutritional label. Not sure how to read one? Here are tips on what to look for when reading a nutrition label.

Are you a calorie counter, or do you like to focus on eating healthy instead? Whatever your strategy, share your tips below!

Foodie Friday Link Time: Turn Your Pita Into a Healthy Quesadilla

Susi May — Fri, 04 May 2012 10:11:54 PDT

Turn your pita into a healthy quesadilla - Vegetarian Times
Flat-belly foods that will actually help you prep for bikini season - Fitness
Skip the romaine and amp up your salad with these greens - Health
Snack smart and try these low-calorie yet filling foods - Shape
Too much salt! What it takes to redefine a low-sodium diet - HuffPost Healthy Living
How cleansing can become a food disaster - Fit Bottomed Girls
A healthy treat: baked banana oatmeal cups - Eating Bird Food
Quit counting calories and still lose weight with these tips! - Real Simple

5 Things to Never Do During Indoor Cycling Class

Michele Foley — Wed, 02 May 2012 15:59:55 PDT

Indoor cycling classes are an amazing cardio workout, but if you don't know what you're doing, you'll walk away frustrated, or, even worse - injured. Compared to other group fitness classes, indoor cardio cycling is also a little harder to pick up on when trying it for the first time. After getting the lowdown on what to expect from your first class, follow these rules on things you should never do in an indoor cycling class.

Arrive to class late: As a rule, be on time for any fitness class, but more so if you plan on riding. Since there is a cap on the amount of bikes in a class, most gyms require students to register ahead of time (either online or using a sign-up sheet). A few minutes before or after class starts, instructors often release unclaimed bikes to those on the waiting list. Show up late, and chances are the bike you registered for will be taken, or, if you didn't sign up at all, the class will be full.
Hop on the bike as-is: This is definitely not a one-size-fits-all scenario - the person who was on the bike previously may have a good 10 inches on you. To avoid injury and ensure a comfortable ride, adjust the bike to suit your body. You'll also want to make sure the handlebars and seat are firmly secure to avoid any wobbling during class. Watch this video to learn the proper way to set up an indoor cycling bike.

Find out what else you should never do during an indoor cycling class - including pedaling too fast - after the break!

Not So Fast! 3 Tips For Reading Food Labels

Jenny Sugar — Tue, 01 May 2012 16:31:43 PDT

Eating a healthy diet often means spending time reading food labels at the grocery store. The next time you hit the market, follow these important tips to ensure you're not missing something.

Look at more than calories: When it comes to losing weight, you've probably grown accustomed to checking the calorie counts, but remember that this number isn't everything. Many healthy foods (like quinoa) tend to be higher in calories; likewise, a food that's low in calories may contain a lot of sodium or saturated fat. Read through every part of the label to get the full picture, and then make the decision if you're going to eat it.
Compare apples to apples: You have two boxes of crackers in your hands and quickly see that one contains 220 calories per serving, while the other is only 140. Before you choose the box with fewer calories, double-check to make sure you're comparing equal serving sizes. Also take a look to see how the nutritional content compares.
Read, and reread: There are certain foods you feel confident placing in your cart because you've previously read through the labels. Play it safe by checking the label again every month, just to make sure the company hasn't changed or added ingredients without you knowing; the whole-grain pretzels I used to buy are now sadly made with enriched flour.