FitSugar

5 Things: Cherries

FitSugar — Wed, 19 Aug 2009 03:00:55 -0700

I've noticed that days are slowly becoming shorter, but instead of mourning the passing of another Summer, I am eating all the wonderful fruits the season has to offer.

On the top of my list today are cherries, and here are five reasons you should pick some up today.

Bing and Ranier cherries are truly nature's candy. Sweet and delicious, these two types of cherries are perfect for snacking and can satisfy a sweet tooth without racking up a huge caloric gain. One cup contains only 87 calories.
One cup of cherries also provide three grams of fiber.

There are three more reasons to love cherries, so keep reading.

5 Things About Fat

FitSugar — Tue, 10 Mar 2009 03:30:00 -0700

Much like carbs, fat has been seriously maligned of late. Slowly, fat is regaining a if not a healthy reputation, a reputation as a necessary nutrient. Here are 5 things about fat for you to chew on. that you should know. Listed in no particular order, here goes:

A gram of fat contains 9 calories. In contrast, carbs and protein only have 4 calories per gram. In other words, you can eat twice as many carbs or protein for the same amount of calories. However, monounsaturated fats, considered healthy fats, help you feel full. Avocados, almonds, and olive oil are three great sources for monounsaturated fat.
Fat is a macronutrient and the recommended daily intake (RDI) for fat for adults is 20 to 35 percent of total daily calories. That's about 44 to 77 grams of fat a day if you eat the classic diet of 2,000 calories a day.
It is recommended that saturated fats (animal fat, butter, coconut and palm oils) should make up less than 10 percent of your total calories per day. For a person eating 2000 calories a day, this would be 20 grams of saturated fat or less per day. For reference one ounce of cheddar cheese, about the size of two 9-volt batteries, contains six grams of saturated fat.

For two more facts about fat, read more.

A pound of body fat burns 2 calories per day whereas a pound of muscle can burn up to 35 calories per day. Body fat is less dense than muscle, so body fat takes up more space. A pound of fat is roughly 3,500 calories. If you want to lose a pound of fat in a week, you need to create a caloric deficit of 3,500, which you can do by diet and exercise.
Fats, primarily omega-3 fatty acids are important for the health of you body on the outside and inside. These fats help your skin stay hydrated and youthful for looking. Omega-3s help your heart avoid irregular heart beats and fight high blood pressure. You can find these fatty acids in flax seeds and salmon.

Source

5 Things: Marinate for Your Health

FitSugar — Fri, 23 May 2008 03:00:00 -0700

BBQ season is upon us and while grilling is an easy and low fat way to cook food (compared to sautéing in oil or butter). Here are five things I thought you might want to know about the whys and hows of marinating.

Marinating meat, fish and poultry significantly decreases the amount of carcinogenic HCAs (heterocyclic amines) produced when the meat is cooked at high temperatures, like in grilling. Marinades can reduces the HCAs by as much as 99 percent.
Marinades may slow the growth of harmful bacteria, like listeria.
Marinating meat with naturally acidic ingredients, like vinegar or citrus juices, tenderizes the meat, breaking down the proteins making the meat easier to digest. Plus it helps lock in the moisture so the meat won't dry out and toughen up.
To keep the calorie count down, only use one-half cup of marinade to every pound of meat. This will be enough to coat the meat, but cuts down on excess.
Never marinate meat at room temperature. Although marinade can slow the growth of harmful bacteria, it cannot stop them completely, so marinate your meat in the fridge.

Have fun grilling!

Source

5 Things to Look Forward to While Working Out

FitSugar — Thu, 19 Jul 2007 09:30:00 -0700

Oftentimes we look to the less than positive things about working out, which can drag us down. So today, take a moment to reflect on all the things you have to look forward to while working out and losing the extra pounds.

Feeling great mentally and physically.
Comparing new photographs to old photographs.
Stepping on the scale.
Comments such as, "Did you lose weight? You look great!"
Shopping, shopping and more shopping!

Have something to add? Then share with us in the comments section below!

5 Things Every Healthy Eater Should Do

FitSugar — Tue, 17 Jul 2007 02:30:00 -0700

So you call yourself a healthy eater, eh? If so, you may want to be sure to do these five things to ensure your healthy eating status:

Eat breakfast, always.
Drink plenty of fluids/water.
Get your five a day.
Limit salt. Better yet, avoid it.
Avoid late night snacking

Have anything else you'd like to add to the list? Then add your ideas in the comments section below.

5 Unhealthy Reasons to Lose Weight

FitSugar — Thu, 07 Jun 2007 02:00:00 -0700

Losing weight is a personal thing. The decision to start a program to lose a few pounds is one that must be taken seriously as well as be tackled with commitment and sincerity. I've heard some really bad reasons for wanting to lose a few pounds, but here are my top five unhealthy reasons:

Because celebrities do it.
Because you want to get back together with your ex-boyfriend.
Because you've got a big event, two whole days away.
Because that new diet pill makes it seem so easy.
Because someone other than a medical professional (friend, parent, teacher, coach etc.) said you should.

And you? What is the worst reason you have decided to lose weight? Share it in the comments section below.

Source

5 Things You Can Do Online for Your Health

FitSugar — Fri, 24 Aug 2007 16:45:00 -0700

Clearly, if you're reading FitSugar.com, then you already use the internet to help boost your health.

Here are fives things you can do online to help your health:

Visit FitSugar.com every day. (Shameless self promotion, I know.)
Join an online support group and tracking system like SparkPeople.com.
Comment on blogs or bulletins. You'd be surprised at all the good advice you can get from other users who are also scouring the web for their health.
Go shopping for great gear. Sports stores are often lacking in the cute gear department. There are so many stores online that you can get really great gear at, all without having to fight traffic or mall crowds. Need inspiration? Check out some of my gear finds online.
Get away from the internet. I know this one seems rather counterproductive, but in order to use all the great tips and tidbits you're collecting, you're going to need to try it out, away from your computer, perhaps even at a gym or in a park. No, seriously.

5 Ways to Stay Fit While on Vacation

FitSugar — Wed, 06 Jun 2007 08:45:00 -0700

We all know that vacationing can make for a huge set-back on your quest to get fit. I know vacationing is supposed to be a time where you can just feel good and relax, but relaxing can be difficult if you are feeling each pound add up, one by one, day by day....

WebMD, along with Dawn Jackson-Blatner, RD, a spokeswoman for the American Dietetic Association, has come up with these five simple ways to stay fit while on vacation:

Plan Ahead to Fit in Fitness: Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from health. When planning your vacation, opt for locations that will allow you to engage in physical activities you enjoy. Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain.
Be Prepared: When you travel, whether by plane, train, or automobile, be prepared with healthy food so you won’t have to eat whatever is available. Start the day with a nutritious breakfast, then pack easy and satisfying snacks or a small meal, such as a turkey sandwich with lettuce and tomato on whole-grain bread, a piece of fruit, and some cut-up veggies with hummus.
Avoid Dining-Out Disasters: Eating out may pose the biggest challenge for avoiding vacation weight gain. "It is easy to control calories if you stay away from fried, crispy, or creamy foods; hold extras such as cheese and mayo; top salads with low-fat dressings; drink water instead of sodas -- simple things that can shave calories and make room for the special treats," says Blatner.
Indulge in Moderation: Deprivation is no fun when you're on vacation. Instead, "the name of the game is moderation when it comes to controlling calories from treats and alcohol," says Blatner. So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.
Pare Down Portions: Even when you're on vacation, portions count if you want to avoid weight gain.

To read the full article, check out WebMD.

Source

Tips For Cleaning the Yard Without Breaking Your Back

FitSugar — Fri, 13 Nov 2009 14:30:53 -0800

The cool temps of Fall mean yard work for me. How about you? There are piles of fallen leaves to rake, and I also like to plant colorful flowers to brighten up the upcoming rainy Winter.

I'm sure many of you are knee-deep in yard work as well, and while it's a great way to burn some calories, you want to do it safely so you don't end up injuring your bod. Here are some tips.

Purchase a lightweight rake made out of plastic instead of metal. The plastic glides more easily on the grass compared to the metal, making less effort needed on your part.
When raking, keep your core stable and upright, and use your arms to pull the leaves toward you instead of hunching over. It'll tone your upper body and prevent pain in your back and neck.
If you have woods on your property, rake leaves into small piles that you carry away on a tarp. Don't try to pull too much at once, as that's a good way to strain a muscle. If you have to bag your leaves, bend your knees out to the sides and squat down to pick up piles instead of bending at your waist. This will work your booty and also prevent lower back pain.
If you have heavy things like tree stumps and rocks to clear off your lawn, use a wheelbarrow instead of carrying them yourself.
Bring a bottle of water outside and drink often. Even though you may not be at your gym, it's still a good workout.
Take breaks often. No need to do all three hours of lawn work at once. Do 20 minutes and then stretch for five. Also know when to call it a day. You can always do more yard work tomorrow.

Nothing to Sneeze At

FitSugar — Thu, 29 Oct 2009 04:30:20 -0700

Runny noses abound these days, and sneezes often accompany these dripping sniffers. Here are five things I felt compelled to share with you about the simple act of the sneeze.

A sneeze is your body forcefully expelling irritants and bacteria. Don't suppress your sneezes; let your body do its thing.
Sneeze into the crook of your elbow if you find yourself without a tissue. Remember this catchy phrase: "Sneeze into your sleeve."
A conservative estimate on the speed of a sneeze is 100 miles per hour.
A sneeze can send water droplets up to three feet.
Your heart does not stop when you sneeze, but the change of pressure in your chest can alter the rhythm of your heartbeat, making it feel like it's skipped a beat.
About one in four people experience a photic sneezing reflex, meaning bright light induces a sneeze. The sensation is also known as sun sneezing.