FitSugar

7 Surprisingly Not Vegetarian Foods

Jenny Sugar — Wed, 05 Oct 2011 11:00:18 PDT

If you're vegan or vegetarian, it's pretty easy to opt out of the obvious no-nos such as hamburgers and chicken wings. Aside from nonvegan beverages, you'll also want to avoid these seemingly vegetarian foods that contain hidden animal ingredients.

Source: Flickr User Cooking Gluten Free

You Asked: For Omega-3s - Flaxseed Oil or Fish Oil?

FitSugar — Wed, 27 May 2009 09:00:00 PDT

Dear Fit,
I never eat fish, so I worry about getting enough omega-3s. Before I start taking supplements, I wanted to know which is the better choice, flaxseed oil or fish oil capsules?
-Unsure About Omegas

I'm glad you're focusing on getting enough omega-3s, since this essential fatty acid is so beneficial to our health. These fats have anti-inflammatory and mood-stabilizing properties, can relieve chronic pain, have been found to reduce the risk of heart attacks and stroke, and can lower cholesterol. To find out which capsules are the better choice,

In order to answer this question, we need to go over the three types of omega-3s:

Eicosapentaenoic acid (EPA): Necessary for physical and mental health, this type is found primarily in fish and fish oil.

Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. It's found in shellfish, fish, and fish oil.

Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA.

Fish oil capsules contain both EPA and DHA, and flaxseed oil capsules contain ALA. Even though our bodies convert ALA into DHA and EPA, it's more beneficial to your body to consume EPA and DHA directly. If you have nothing against eating fish products, I'd opt for the fish oil capsules and look for the USP seal when shopping for supplements. One dose will only fulfill about half of your RDI of omega-3s though, so think about getting the rest from foods such as fish, flaxseeds, and walnuts.

The Skinny On: Mercury and Fish Oil Supplements

FitSugar — Thu, 26 Mar 2009 03:00:00 PDT

Eating fish is a great way to get your fill of essential omega-3 fatty acids. This healthy fat can help fight obesity, improve your mood, prevent chronic aches and pains, and keep your heart healthy. If you're not a fan of preparing or eating fish, then you may opt for the convenience of fish oil capsules instead. You may have wondered how safe these supplements are when it comes to mercury levels or toxic pollutants found in some species of fish.

To find out,

Studies show that most fish oil supplements contain little or no mercury since they're made from cod, anchovies, and sardines. These types of fish are lower on the food chain, so they live shorter lives and accumulate less mercury. Most companies distill their fish oils too, which helps remove any contaminants such as dioxins or PCBs. So if you're worried about getting too much mercury from eating fish, taking fish oil supplements is a safe choice. Also, look for the USP seal on your nutritional supplements.

Omega-3 Competition: Fish Oil vs. Flaxseed Oil

FitSugar — Wed, 30 Apr 2008 03:30:00 PDT

We've all heard about how omega-3s are so important for our health. These fats have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of heart attacks, stroke, and can lower cholesterol.

They can be found in fish (mostly oily, cold water fish like salmon, tuna, herring, and sardines), flaxseeds, omega-3 enhanced foods, walnuts, and lamb. Since many people are a little concerned about the mercury levels in fish, taking fish oil capsules is an option. Another popular option is flaxseed oil. In the omega-3 competition which oil is the victor? To find out

For starters there are three kinds of omega-3s relevant to the question. They are:

Eicosapentaenoic acid (EPA): Necessary for physical and mental health. Found primarily in fish and fish oil.

Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. They are also found in shellfish, fish, fish oil, and enhanced foods (like baby formula).

Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, English walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA.

Pregnant women and infants need DHA for proper brain and nervous system development, since their bodies can't usually get enough of it from foods that contain ALA. Adults can benefit from all three omega-3s since they each have heart-protecting properties. It's uncertain though whether ALA has as many health benefits as the other two, since the benefits of EPA and DHA have been studied more. It also isn't known if the health benefits of flaxseed oil come from the ALA, or from the two omega-3s (EPA and DHA) derived from it. So for now, it would seem that fish oil capsules are better sources of omega-3s. If you like flaxseed oil, I wouldn't give up on it, but you might consider fish oil too.

7 Instant Mood Boosters

FitSugar — Wed, 25 Jul 2007 11:00:00 PDT

Just one of those days huh? Don't worry we all have days where we are feeling a little down in the dumps, it's normal.

For those days where you are feeling down in the dumps, U.S. News and World Report has a list of seven things you can do to pep up -- If you've been exercising then it should come as no surprise that getting your body moving tops the list.

Set your body in motion. Getting active for 30 minutes a day, six days a week can alleviate chronic sadness as well as antidepressants, according to a 2005 study in the American Journal of Preventive Medicine. Even a more modest regimen might provide a quick pick-me-up and neutralize a bad day. A brisk, 15-minute walk "can improve your mood and increase your energy for up to two hours," says Robert Thayer, a professor of psychology at California State University and author of Calm Energy: How People Regulate Mood With Food and Exercise.

There are six more ideas so

Know thyself. As beneficial as exercise is, it's often the last thing you want to do when you're down in the dumps. You might feel like reaching for a candy bar or a cold beer rather than your sneakers. While food or alcohol can provide a temporary lift, you're likely to feel even more drained later, says Thayer. When you recognize what Thayer calls "tense tiredness," force yourself to get a real, lasting mood boost. Think back to how you felt after your last power walk, and use that memory as a motivation to get moving.
Take a breathing break. For 10 minutes, focus on the flow moving in and out of your lungs. Doing so, says Thayer, will help initiate a "relaxation response," which lowers breathing rate, heart rate, and blood pressure, thus reducing tension. To achieve this response, sit in a comfortable position and pick a meaningful word or phrase, like "love" or "peace on Earth." Close your eyes, relax your muscles, and breathe slowly and naturally. Each time you exhale, repeat your focus word or phrase. Meditation and yoga are also great ways to get this response.
Wake up without an alarm. Without enough sleep-most adults need seven to eight hours-even a Pollyanna type will feel cranky. What's more, prolonged sleep deprivation can actually lead to depression. Yet about 60 percent of American women say they get a good night's sleep only a few nights per week, according to a March 2007 poll conducted by the National Sleep Foundation. Not surprisingly, more than half the women polled said they had felt unhappy, sad, or depressed in the previous month, and one third reported feeling hopeless about the future. Maintaining a regular sleep schedule will help you sleep through the night and wake up in the morning without an alarm, which is a good sign you've met your sleep quota. Also, try to make evenings as relaxing as possible-free of caffeine, work-related E-mail, and heavy-duty workouts.
Think fish oil. Fatty fish like tuna, mackerel, salmon, and herring are rich in omega-3 fatty acids, which appear to protect against depression. Some studies, for example, indicate that fish oil supplements can alleviate depressive symptoms, according to a review article published in the June 2006 issue of the American Journal of Psychiatry. Aim for several servings a week of omega-3-rich fish, and look for omega-3-fortified foods (listed on the label), including somebrands of eggs, margarine, and yogurt. Taking fish oil supplements is another way to boost your intake of the good fat.
Turn on the tunes. In his research, Thayer has found that listening to music was the second-most-effective way-after exercise-to turn around a bad mood. The kind of music? "We don't have a definitive answer on that," he says, "but I'd guess it would be songs with energizing, toe-tapping beats."
Talk it out. Having a strong network of family and friends to lean on can be crucial for dealing with sadness. You might also benefit from talking to a professional. A form of psychotherapy called cognitive behavioral therapy has been found to be particularly beneficial. It teaches you to overcome irrational thoughts that trigger depressed feelings and to find ways to incorporate pleasurable activities into your life. Studies have shown that this therapy works as well as medication in many cases, points out Jerome Wakefield, a psychology researcher at New York University and coauthor of The Loss of Sadness. And it can give you enduring tools to overcome these feelings for life.

Source

Sprinkle A Little DHA On That

FitSugar — Wed, 17 Jan 2007 07:30:00 PST

An omega-3 fatty acid called docosahexaenoic acid, or DHA, is making quite the buzz lately.

The New York Times is reporting that DHA additives in many (or almost all) foods may be in the near future. Martek Biosciences has been trying for years to persuade food makers to add an omega-3 fat found in algae to everything from cheese puffs to cornflakes so that we can all end up with healthier hearts, sharper minds and better vision. DHA is already added to infant formulas to help newborn baby eye and brain development. But is it a magic elixir?

Nutritionists aren't convinced -- While they think that DHAs are certainly worth pursuing, there is not yet enough proof to warrant telling people to go out of their way to take DHA supplements (with the exception of people with a history of heart disease and premature infants who are proven to benefit from DHA). DHA may reduce the risks of Alzheimer’s, but more study is needed before any definitive claims can be made.

Watch for it in the news as I predict a big year for Omega-3s.

3 Disease Cures Hiding in Your Supermarket

Prevention — Mon, 28 May 2012 05:11:10 PDT

We are pumped to share one of our favorite stories from Prevention here on FitSugar!

Yup! You can demolish these diseases with your diet.

By Molly Raisch, Prevention

Here's one thing to add to your grocery list: disease-fighting foods. A growing body of research shows that you can squash certain symptoms with what you eat. In fact, eating the right foods may be just what the doctor ordered for these ailments:

Dry Eye 
If you suffer from dry eye (you know, that annoying gritty feeling when you blink), then relief may be found in a simple cup of joe, according to researchers from the University of Tokyo's School of Medicine. Study participants were given either a caffeine supplement or a placebo, and they then had their eyes tested 45 minutes later. The results? Not a dry eye in the house for those who'd had caffeine: they produced more tears than their noncaffeinated counterparts. This could be especially good news for women, as dry eye tends to affect postmenopausal women more than any other group.  

7 Diseases That Strike Younger Than You Think

Learn more food cures after the break!

Back on Track: Map Out the Week's Healthy Dinner Menu

Jenny Sugar — Mon, 21 May 2012 13:45:06 PDT

After getting home from a busy day of work, especially if I hit the gym, the same question always pops into mind - what to make for dinner? Without a plan in mind, it's easy to fall back on boxed mac and cheese or Chinese takeout, which aren't the healthiest options. To prevent scrambling to whip together a not-so-healthy meal, take time to map out your dinner menu for the week. Knowing which dishes you're making will also make you more efficient in the grocery store. Here's a sample menu (complete with a grocery list) that you can follow to ensure your weekdays always end in a nutritious meal.

Monday: Salad With Grilled Chicken and Fresh Strawberries

What you'll need:

Chicken
Fresh spinach
Carrots
Cucumber
Green peppers
Broccoli
Strawberries (feel free to add other fresh or dried fruits)
Avocado
Goat cheese (optional)
Your favorite dressing

Continue reading for the rest of the week's healthy menu and grocery list.

What's Yummy This Week

Susannah Chen — Sat, 19 May 2012 18:12:41 PDT

Don't be afraid to make epi baguettes at home.
Learn how to re-create the original CPK BBQ chicken pizza.
Meet baumkuchen, Germany's obscure cake made on a spit.
Plan ahead for next week with fast, easy, and freezer-friendly meals.
Lovely little bentos that'll make you want to pack lunch.
10 cookbooks to make your Memorial Day bash a smashing success.
How a self-professed tuna hater learned to love oil-packed fish.

How I Learned to Love Tuna

Lizzie Fuhr — Wed, 16 May 2012 14:01:24 PDT

Growing up, I never went through a picky stage, and today there is nothing that I wouldn't taste - except for one fishy thing. As a small child, my mother claims I gorged on tuna fish with no hesitation, but for some inexplicable reason, things took a very different turn. It's been a family mystery ever since.

I recently moved in with a new roommate and felt confident that, when it came to all things kitchen, I had covered all the bases with her: sharing food is a necessity for me (labeling containers just seems so sad and weird), if there are dishes in the sink, just do them (it all evens out eventually), and depending on the week, I call for Indian takeout an embarrassing amount of times.

Then it happened. I walked into the apartment postwork one rainy night and saw my roommate cooking up tuna and tomato soup in the kitchen. That was when I realized I'd left an important detail out of the equation.

Keep reading to see how I faced up to my fear of tuna.