FitSugar

Brown-Bagging Your Way To a Healthier Lunch

FitSugar — Mon, 10 Jan 2011 04:00:42 PST

For those of you trying to eat healthier, one of the biggest places to slip up is at work. There's more temptation to eat out, mindlessly eat, or, not eat at all. To make matters worse, many people never even leave their desks when lunchtime rolls around. If you're trying to change your eating habits this year, here are a few tips to ensure that you have a healthy lunch hour.

Bring your lunch to work - Start eating healthier at lunch by bringing a meal from home. You'll have more accountability about what you're eating, and you'll know exactly what went into your meal. When you buy something to go, there's no way to know how much sugar, salt, or fat went into the recipe, and even unsuspecting foods can be downright bad for you. Get yourself some BPA-free containers to carry your lunch in, and always have healthy foods to choose from by precutting veggies in advance and roasting your own sandwich meat.
Keep healthy snacks in the office - Eating healthy at work isn't just about lunch; you also need healthy snacks throughout the day. To avoid the temptation of the vending machine or nearby 7-11, keep a variety of nutritious foods on hand. Bring fruit and nuts to work, and stash some yogurt in the refrigerator. These are the types of foods that will help get you through an afternoon slump.
Don't eat at your desk - We know it's tempting, but do not eat lunch at your desk! It's a dirty surface, a distraction to mindful eating, and it prevents you from taking a much-needed break. Instead, take a small walk or sit down with a nearby colleague for lunch. Even if you just eat in your break room, it's good practice to get away from your desk.

How to Keep the Table a Healthy Place to Eat

FitSugar — Fri, 07 Jan 2011 04:00:20 PST

A healthy diet is more than just eating the right foods, it's also being mindful of what your eating habits are. Like a lot of other things, change starts at home - more specifically, at the table. If you're committed to getting (or staying) fit in 2011, here are some mindful eating tips to remember the next time you sit down for a meal at home.

Eat at the table - The more distractions you have when you're eating, the less mindful you are of your meal. Keeping the television off or your laptop closed will allow you to be more focused on chewing your food properly and will help you avoid mindlessly stuffing your face. Think about it: how many times have you watched a movie and were then amazed at the amount of popcorn you ate through the whole thing?
Don't fill your entire plate - Even the healthiest eaters struggle with portion control, especially since plates are bigger today than they were in decades past. Forget the old mantra of "cleaning off your entire plate." Instead, slow down when you eat, and stop when you're full. If you need to eat off of a plate that is visually full of food, use smaller plates in your home.
Keep serving dishes off the table - Out of sight, out of mind! It works too. Studies show that if you put food in front of people or offer them an all-you-can-eat type scenario, they'll eat much more than they would otherwise. Instead of placing the entire bounty on your table, keep food in the kitchen. If you really want seconds, then you'll have to get up for them. The exception? Fresh veggies or a big salad.

5 Tips For Eating Healthy on Thanksgiving

Michele Foley — Wed, 24 Nov 2010 05:50:51 PST

Ah, Thanksgiving. A holiday filled with family, gratitude, and food, food, food! An interesting statistic about the day: an average plate of Thanksgiving classics contains anywhere from 1,600-3,000 calories - that's over most people's recommended daily allowance. While I am not trying to deter anyone from enjoying a great meal that can take hours, even days, to make, there are ways to make sitting down at the Thanksgiving table healthier.

Don't skip breakfast. Whatever the day, whatever the occasion - don't skip breakfast. Missing the first meal of the day slows down your metabolism, which causes your body to store more calories later, and you may end up gorging at dinner because you're extra hungry. Besides a hungry person is a grumpy person, which is no fun on a holiday!
Give your plate a healthy makeover. Besides candied yams, creamy green bean casserole, and mashed potatoes, vegetables tend to be noticeably absent in many Thanksgiving meals. Make sure to throw in a salad or a side dish of fresh green beans or Brussels sprouts, or give classic dishes a healthy twist.
Socialize at the table (and don't forget to chew). I have seen too many heads on Thanksgiving pointed straight down at a plate while eating at warp speed. Talking to your friends and family will encourage you to slow down and not overeat, as will chewing. And the better you chew your food, the better your body will digest it.

See more healthy Thanksgiving eating tips when you

Celebrity Trainer Harley Pasternak Dishes About Food

FitSugar — Fri, 19 Mar 2010 05:50:18 PDT

Harley Pasternak says that if you follow his 5 Factor diet, you will see results. First, eat five times a day: two meals and three snacks. Next, everything you eat should have five components: lean protein, low glycemic carbs, healthy fats, fiber, and a sugar-free beverage. And to keep it real, there's a cheat day once a week.

The in-demand trainer recently came out with a new book - the 5 Factor World Diet - that draws on lessons learned from constant travel. Harley selected 10 countries with the lowest obesity rates and highest life expectancies and studied what they eat, how they eat, and how they burn it off. Although busy bopping between clients, Harley took some time out of his day to talk all things food: what you should be eating, why fresh food isn't always better, and yes, even he has a cheat food.

To see the interview,

FitSugar: Your latest book, The 5 Factor World Diet, is based on the insights you’ve gained while traveling. What are some healthy eating tips you’ve picked up from other countries? Harley Pasternak: I saw a lot of fish - not beef - in the healthiest countries, and whole grains, vegetable, and whole soy - especially in Okinawa where everyone is 100 years old. In Sweden, sandwiches are made with one piece of bread, not two - it’s always always an open-faced sandwich. Physical activity is very much tied to meals too. In Italy they have something called a "pasa giatta," and when the meal ends they all get up and go for a walk together. And in other parts of the world they go grocery shopping every day, so you’re basically burning off half the meal to pick up ingredients, and when you’re preparing your food, you have more control over what you put into it. FS: What advice do you have for people who can’t walk to pick up fresh food because the nearest market is 30 miles away? HP: I’m a big fan of frozen food and canned food. I know that’s not what we’re used to hearing but frozen and canned food can be as healthy, if not healthier than fresh counterpart options. Fresh produce is not the end-all be-all - when I make smoothies I almost always use frozen fruits, and when I make soups I often use frozen vegetables. You can use canned beans and frozen vegetables for dips as well. Also, don’t be afraid of canned fish, canned salmon, canned tuna, and frozen seafood like shrimp cocktail. It’s another great way to get seafood into your diet, if you can't get fresh. FS: What are some of your favorite meals from the 5 Factor World Diet? HP: Gosh, there are so many. As I wrote the World Diet book, I was looking abroad for some good fiber recipes and fell in love with Japanese food like soba noodles. I also love the idea of ceviche. Going to Spain and learning to make ceviche was great. It's absolutely foolproof, even for someone who has no idea how to cook. FS: What about snacks - especially when you’re on the go? HP: Snacks - as should a meal - [should] have a lowfat protein and a fibrous carbohydrate. I tell my clients to grab some plain nonfat Greek yogurt and some frozen berries and mix that together. Soy snacks are great too: edamame, Soy Joy bars, and soy milk are all great. I often make a dip out of nonfat Greek yogurt and natural peanut butter for protein and calcium. It’s 1:2 ratio of peanut butter to yogurt and it’s delicious with apples or pears. FS: Now that you’ve brought up fruit, one of our readers wants to know why there are no grapes or bananas on the 5-Factor Diet? HP: No one is going to live a shorter life if they have bananas or grapes, however there are much, much healthier fruits. I try and tell my clients to choose those fruits over others. I tell my clients to stick to fruits that either have edible skin, edible seeds, or citrus - bananas do not have edible skin, nor do they have edible seeds really, nor is it citrus. Most of the fiber and nutrients that are in a fruit are in a fruit’s skin. A banana is just the densest piece of fruit that you can put in your body, and since it doesn’t have much fiber, it won’t keep you full. It’s kind of a shame to have a fruit with no fiber. Grapes are an exception to the rule because they have a special sugar in them called dextrose, which is the highest glycemic sugar that you can possibly put in your body. They actually make grape pills for diabetics so that they don’t become low.

FS: Are there any foods that you think people should avoid, even on their cheat days? HP: Absolutely no, not at all. Life is short and you have to enjoy it, and you should indulge when it’s time to indulge. At some point, I think everyone should eat everything at least once. FS: And what’s your cheat food? HP: My cheat food? That’s easy, it’s chocolate chip cookies. I’m the biggest chocolate chip cookie freak in the world. FS: And do you give yourself some cookies every week? HP: At least every week.

To get a taste of Harley's diet, try his recipe for five-spice halibut. It's tasty and easy to make.

Ways to Cut 100 Calories Throughout Your Day

FitSugar — Tue, 16 Mar 2010 04:30:10 PDT

To lose weight, the math is pretty simple: the amount of calories you burn needs to be greater than the amount of calories you eat. If you can shave 100 calories from your daily caloric intake, well then you're tipping the equation in your favor. Here are some tips for painlessly cutting around 100 calories from your daily meals from breakfast to dinner, including snacks and cooking methods.

Source: Jupiter Images

Cheryl Burke Keeps It Healthy Even on the Go

FitSugar — Mon, 08 Mar 2010 12:00:28 PST

With the new lineup of Dancing With the Stars announced and training under way, cast member Cheryl Burke is once again on the go. Because the two-time DWTS champion splits her time between the show and managing three dance studios, she is no stranger to travel. Cheryl, 25, recently told Shape that keeping up with healthy eating habits "can be especially grueling" when she's away from home. Here are some of Cheryl's tips for staying healthy when away from home.

Pack snacks. Keeping healthy snacks on hand is a great way to avoid having to eat out all of the time. "I'll munch on Triscuits and peanut butter or cut-up vegetables. And I always have a South Beach Living protein bar, fruit, or almonds in my bag."
Eat in the morning. Cheryl's learned to never underestimate the power of breakfast. "I used to skip breakfast. But now I know it gets your metabolism going and prevents you from overeating later. My go-to meal is an egg white omelet with lowfat cheese and whole wheat toast."

See more of Cheryl's tips when you

Put a Check on Emotional Eating

FitSugar — Tue, 04 Dec 2007 02:30:00 PST

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

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

FitSugar — Mon, 09 Apr 2007 03:30:00 PDT

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 PDT

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

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.

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.

Minka Kelly Shares Her Heart-Healthy Fitness and Diet Tips

Fitness Magazine — Tue, 14 Feb 2012 04:02:38 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Esquire magazine once named actress Minka Kelly the “sexiest woman alive," so walking in the Heart Truth’s Red Dress Fashion Show to raise awareness for women’s heart health should be a breeze, right? Not quite. “I’ve been nervous all week!” Kelly said when we got the chance to chat with her on her new ambassador title with Diet Coke. We caught up with the brunette bombshell hours before showtime to get the scoop on how she lives a heart-healthy lifestyle, the exercises she swears by, and more.

Tell us about your partnership with Diet Coke and Heart’s Truth Red Dress Fashion Show. What made you decide to get involved?

Before I started working with Diet Coke as an ambassador, I wasn’t even aware that heart disease is the number-one killer for women. I figured this would be a chance for me to use my voice and let other women know how important it is to eat right and exercise to keep your heart in good health.

How do you manage to stay in shape, especially with such a busy schedule?

I try to do yoga every morning at 7 a.m.; it’s good to get your workout out of the way early. I also work out with my trainer Gunnar Peterson two days a week on top of that. I owe him a lot of credit for the shape I’m in because I love to eat! I have to work out extra hard to balance my love for food out.

Keep reading to learn how Minka Kelly is trying defying gravity.