FitSugar

Put a Check on Emotional Eating

FitSugar — Tue, 04 Dec 2007 02:30:00 -0800

The holidays are often stressful. Plus, sweet treats and rich foods come with the holiday season. This combination can really challenge the emotional eater, who reaches for food in emotionally charged times of need. The Mayo Clinic has created a list of tips for gaining control of your eating habits and here are highlights.

Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

There are a few more tips so just read more

Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.
Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

Fit's Tip: Most importantly, if you happen to give into temptation, don't beat yourself up about your slip. Try to learn from your mistakes and figure out a plan to deal with similar situations in the future.

FitSugar — Mon, 09 Apr 2007 03:30:00 -0700

Overeating...it is an easy thing to do. We all do it and it leaves us with a bellyache or a sense of guilt (if you're trying to lose a few pounds). Since it takes 20 minutes after you start eating to register feelings of fullness, slowing down while eating is a great way to avoid eating more than you need. Here are a few tips on how to avoid that over full feeling.

Put your fork down between bites and completely chew your food before shoveling in the next bite.
Meditate on the food. I have already told you about the chocolate meditation, and you can do it with any food. Pay attention to the taste and the texture of what you are eating.
Don't eat in front of the TV. Mindless snacking often translates into overeating.
Eat foods that require some work - artichokes, pistachios, sunflower seeds, pomegranate, crab or lobster. You have to work for your food here and that will help slow you down.
If you eat with your family or house mates engage in conversation. Since you don't want to be impolite and talk with your mouth full, it will take longer for you to eat. Plus a good conversation and good meal make a great combination.
Try to avoid eating on the run. Wolfing food down in your car or while walking to the subway is a horrible way to digest food. Plus you generally make choices based on convenience rather than your health.

I sure do hope these tips help you slow it down.

No really - Eat Your VEGGIES!!!

FitSugar — Mon, 19 Mar 2007 16:00:00 -0700

Am I a broken record? Probably, because I am going to tell you all to eat your fruits and veggies. I know I am probably preaching to the choir, I mean you are already reading FitSugar, right? Maybe you can use this post to light the fire under your veggie phobic friends.

Science Daily is reporting that according to two recent studies, Americans are not eating enough fruits and veggies. The dietary guidelines strongly suggest that folks eat 3 helpings of vegetables and 2 servings of fruit daily, but as a nation we are falling woefully short of these requirements. By now it should be common knowledge that eating a diet high in fruits and vegetables is associated with decreased risk of obesity and certain chronic diseases, such as cardiovascular disease, Type 2 diabetes and some cancers.

I find the following statistic most disturbing:

Approximately 62% (of study participants) did not consume any whole fruit servings and 25% of participants reported eating no daily vegetable servings.

The study involved almost 15,000 adults, so that is a lot of folks not eating their veggies.

Want some tips on easy ways to up your intake of fruits and vegetables? Then read more

Eat fruit at breakfast to get one serving out of the way. Half a grapefruit counts as a serving of fruit, so that is one less piece of fruit to eat during the rest of your day.
Add fruit to your breakfast cereal or oatmeal - a banana or some berries.
If you make eggs for breakfast, throw in some tomatoes, spinach and or broccoli to your scramble.
Steam veggies for dinner, make extra and add them to your lunch salad. A salad with extra green beans is what I call doubling up.
Apples, bananas and oranges are so easy to transport. You can just throw them in your purse, gym bag or briefcase so you have one on hand for a snack on the go.
Use crudite for dips instead of chips. Carrots, celery, red pepper strips all make great vehicles for dip. My favorite dip being hummus which counts as a veggie since it is made out of garbanzo beans.
Eat pasta? Then add veggies to your tomato sauce (even if it is pre-made jarred sauce). You can add carrots, greens, or fresh tomatoes if you have them on hand.

If you eat out, order salads and veggie sides.

So folks, jump on the fruit and veggie train. Check out Party Sugar's tasty Stir-Fried Vegetables, it is sure to inspire you. If you have any other fruit and vegetable "serving suggestions" - let me know below.

10 Eating Tips For Avoiding the Freshman 15

FitSugar — Thu, 27 Aug 2009 05:50:12 -0700

The dorm dining hall can be dangerous - like a giant, all-you-can-eat buffet available all day, every day. It's no wonder most of us gain some weight when going off to college, though the infamous "freshman 15" is really more like 10 pounds.

Whether you're eating in a dining hall or cooking for yourself in your first apartment, a few simple strategies can help you avoid that first-year college weight gain. Here are my tips for eating healthy at the university level.

Don't skip meals, especially breakfast. Starting with a filling breakfast helps steady your metabolism throughout the day. Here are five ideas for quick but healthy starts.
Drink lots of water. At the dining hall, during lectures, throughout cram sessions, whenever! Skip the soda and carry a water bottle that you can refill throughout the day to prevent constipation and bloating.
Include at least three food groups in every meal. When choosing from the endless dining hall bounty, make an effort to get plenty of fresh fruits and veggies, lean protein, and calcium - not just pizza and chicken fingers.

For the rest of my top 10 healthy eating tips, read more.

Control your portions. Just because you can fill your plate every time doesn't mean you should. Familiarize yourself with what proper portions look like and stick to them.
Treat yourself once a day. From sundae bars to fresh baked cookies, desserts abound at the dining hall. Go ahead and indulge, but limit yourself to one treat a day. If you have a cookie after lunch, skip the ice cream after dinner.
Avoid a fourth meal. In my dorm-room days, there were always late-night pizzas being delivered or roommates making mac and cheese at midnight. It's OK to fortify yourself with the occasional snack while studying, but make sure it's actually a snack, not the equivalent of a second dinner or dessert.
Stock healthy snacks. For those late-night study sessions when you do get hungry, keep your dorm room full of healthy snacks, like nuts, pretzels, fruit, popcorn, and nutrition bars.
Pick your liquor carefully. Freshman aren't supposed to drink! But chances are, you will anyway. Remember: alcoholic beverages are full of empty calories, and sugary cocktails are the worst for both calories and hangovers.
Shop smart. If you live in an apartment, learn to shop for one person by choosing healthy foods that won't go bad before you can finish them: frozen vegetables and fruit, yogurt, low-fat string cheese, and healthy frozen meals are all great options.
Exercise! OK, this isn't really a healthy eating tip, but it's an essential part of keeping the pounds off in college. Walk or bike to class, frequent the school gym, or join an intramural team and get moving!

What are your tips for incoming freshmen looking to avoid the traditional weight gain?

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.

Vacation Eating Tip: Baked, Broiled, Grilled

FitSugar — Sat, 14 Jun 2008 03:30:00 -0700

I know many people feel that when they are on vacation they can eat whatever they want. But just like the credit card bill for all those personal indulgences, excessive calories stick around too. When ordering out on vacation, same as at home, you want to look for the key words "baked," "broiled," or "grilled." This means your lean protein (I am assuming that you will be ordering a lean protein like chicken or fish) and veggie side will not loaded with extra calories and fat. I know this tip seems obvious, but I am going to remind you: Avoid fried food. If your main dish is not so extravagant, then splitting a dessert might be an indulgence you can afford.

Fit's Tip: Since you are on vacation and not in a rush, why not walk to the restaurant or take a stroll after dinner?

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Healthy Eating Tip: Take 20 Each Meal

FitSugar — Tue, 15 Jul 2008 10:00:00 -0700

The body takes about 20 minutes to recognize it's full. This means if you scarf down your lunch or dinner in less than ten minutes, you may not realize that you've actually overeaten, and you're actually full, until it's already down the hatch. I know this is easier said than done, but do yourself a favor by trying to make each meal last at least 20 minutes. You may find that slowing down your eating habits could slow down how many calories you take in at every meal.

I timed myself today at lunch and I finished in seven minutes! I am definitely going to try to slow it down tomorrow. Do you already try and eat slower? Share your tips below.

Source

Holiday Eating Tip: Eating in Groups

FitSugar — Mon, 19 Nov 2007 07:30:00 -0800

The holidays are approaching which means all of us healthy eaters need to be armed to go into holiday meals with our best tricks up our sleeve.

In light of this and because it's time to start thinking about the holidays, CalorieLab.com offers some great tips and tricks for surviving holiday meals. Here are highlights:

Sit next to the slowest eater at the table and match that person’s pace
Always have some food left on your plate to forestall the “one more helping” impulse
Decide how much you will eat before the meal takes place
Be the last person to begin eating
Limit your meal to the entree plus a maximum of two items, with dessert, appetizer, bread and so forth constituting an item each

Source

Healthy Eating Tip: Top Yogurt With Rolled Oats

FitSugar — Fri, 24 Jul 2009 13:00:55 -0700

I've 'fessed up to eating the same thing for breakfast every day: cereal and fruit with milk or yogurt. But lately, with all the delicious berries in season, I've been cutting down on the grains and loading up on fruit.

Hence, my latest healthy eating tip: treat your grains as a topping for your fruit and yogurt. Rather than load up on granola, which can be high in sugar and fat, use plain rolled oats (one of the foods women should eat daily) to add texture to your breakfast. A quarter cup of rolled oats has around 150 calories, but if you treat it as topping, you'll be eating less than half that amount.

Healthy Eating Tip: Add Beans to the Food You Eat

FitSugar — Tue, 04 Mar 2008 07:30:00 -0800

Beans, beans, good for the heart . . . Ahh yes they are, because they're great sources of protein and fiber. Protein gives us energy, is necessary to build healthy hair and nails, it's an important building block of bones, muscles, cartilage, skin and blood, and your body also uses protein to make hormones. Fiber is necessary to keep us regular, plus it helps to lower cholesterol, and prevent certain types of cancer.

Since beans contain both fiber and protein, you should try to eat them as often as you can. If your body isn't used to eating beans, sitting down for a big bowl of chili isn't necessarily going to do your belly any good. You could end up feeling bloated and uncomfortable, and swear off beans for good.

Instead of chowing down on an entire meal of beans, add them to the foods you already eat. Sprinkle some chickpeas and kidney beans on your salad, drop some black or cannellini beans into your soup or casserole recipes, add some black eyed peas to your pasta sauce. Get creative. I guarantee that the extra protein and fiber will have you feeling amazing.

Fit's Tips: Since you aren't going to be using a whole can of beans, store the leftovers in a plastic container in the fridge so they'll be easily accessible when you want to add a few spoonfuls to your next meal.

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