FitSugar

Get the bod: Janet Jackson and freshdining.com

FitSugar — Wed, 03 Jan 2007 16:38:22 -0800

Janet Jackson lost 60 pounds in record time - want to know how? Watch this news clip and see.

Welcome to fresh dining where a gourmet chef prepares low calorie, balanced meals that are delivered right to your door. Every night you'll receive 5 meals - breakfast, lunch, dinner, a snack, and even dessert.

Each meal consists of organic lean meats, fruits, veggies and whole grains, so you'll feel full and satisfied, and won't feel the need to cheat.

What's the price for this weight-loss plan? $40-60 a day. Do you think it's worth it? Let me know below.

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.

Healthy Dose Link Time

FitSugar — Mon, 05 Oct 2009 11:00:33 -0700

Cucumber tartines for a lowfat and fancy snack - Vitamin G
Three ways to run almost barefoot - Vital Juice
How Starbucks affects your waist - That's Fit
Katie Holmes runs in 769 Pink New Balance sneakers - Fit Celeb
Get physical with your man and make a tennis date - Fresh Fitness Tips
Make the most of your next sushi meal - Healthy Bites
Ten salads to avoid when dining out - Daily Spark
Don't fall prey to the couch potato syndrome this Autumn - Health

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?

How to Stay Healthy on Your Honeymoon

FitSugar — Mon, 08 Jun 2009 09:00:00 -0700

Even for the most fitness-minded among us, honeymooning and exercising aren't necessarily a match made in heaven. It's hard to get motivated to exercise on vacation, especially after your wedding. But just because you're ditching your gym routine doesn't mean you can't balance your relaxation and indulgence with some sensible habits. Here are some tips for staying healthy even when you're over the moon.

Schedule active activities. Probably the most obvious tip, but not to be forgotten. When planning your itinerary, consider tourism that will get you moving, whether it's a scenic hike or a bike tour. Staying beach-bound? Bring along some props, such as a Frisbee or paddleball set, which will engage you and your new mate.
Explore on foot. If you're vacationing in a city, forgo taxis and transit for walking. As long as you make sure to stick to safe areas, walking is a calorie-burning way to feel good about your vacation indulgences, and it's a great way to see a city too.

To see five more ideas, read more.

Choose indulgences carefully. Just because it's your honeymoon doesn't mean you should throw all caution to the wind. Think about what you most want to indulge in, and allow yourself one or two a day rather than pigging out every meal. Try to keep things in balance: if you have an extra piña colada at lunch, skip dessert at dinner.
Walk it off. Even if you're not seeing a city on foot, consider taking a 45-minute walk after particularly indulgent meals. Research suggests that walking right after a high-fat meal can help reverse potential damage to your arteries.
Explore the local bounty. Whether you're staying on a tropical island or in a European city, do some shopping at the neighborhood food markets. Picking up local produce, seafood, and other fresh foods will help you snack sensibly while experiencing local flavor.
Share your suppers. It's tempting to eat everything on your plate while on vacation, since you can't take the leftovers home. So split an entrée with your newlywed to save both money and calories.
Dine al fresco. If you're vacationing in a hot climate, eating outside may help you eat less. As opposed to being in AC, dining al fresco can make you crave more liquids and less food.

Source

Ricki Lake's 130-Pound Weight Loss Holding Strong

FitSugar — Tue, 02 Dec 2008 03:30:00 -0800

At 40 years old, Ricki Lake is a new person since she's dropped 140 pounds from her former 270-pound self, and has kept it off for over a year. She says, "I can’t believe I was a fat person for most of my life." She didn't have surgery; her dramatic weight loss was made possible by all her hard work. Ricki is active, watches what she eats, and has organic meals delivered by Fresh Dining. Not having to prepare her own meals is a luxury that many of us can't afford, but it sure has done her a world of good.

This mother of two told People magazine, "I'm not a thin girl. I’m a normal girl. I don’t want to perpetuate that obsession but yet I am also guilty of wanting . . . to lose weight." She's happy that she's a healthy size, and even though she's maintaining her figure, she says "Something tragic in my life could happen and I could balloon and gain weight. I can’t promise I will be like this forever." It makes me feel better to know that even though she's a celeb, she's still human, and she has to work just as hard as the rest of us to stay in shape.

Source

Weight problems and children

admin — Thu, 04 Sep 2008 18:50:23 -0700

Illustrations

Childhood obesity

HEALTH GUIDE REFERENCE FROM A.D.A.M

Alternative Names

Children and weight problems

Information

In the U.S., at least one out of five kids is overweight. The number of overweight children continues to grow. Over the last two decades, this number has increased by more than 50% and the number of "extremely" overweight children has nearly doubled.

A doctor determines if children are overweight by measuring their height and weight. Although children have fewer weight-related health problems than adults, overweight children are at high risk of becoming overweight adolescents and adults. Overweight adults are at risk for a number of health problems including heart disease, diabetes, high blood pressure stroke, and some forms of cancer.

Did You Know That...

Obese children and adolescents have shown an alarming increase in the incidence of type 2 diabetes, also known as adult-onset diabetes.
Many obese children have high cholesterol and blood pressure levels, which are risk factors for heart disease.
One of the most severe problems for obese children is sleep apnea (interrupted breathing while sleeping). In some cases this can lead to problems with learning and memory.
Obese children have a high incidence of orthopedic problems, liver disease, and asthma.
Overweight adolescents have a 70 percent chance of becoming overweight or obese adults.

Children become overweight for a variety of reasons. The most common causes are genetic factors, lack of physical activity, unhealthy eating patterns, or a combination of these factors. In rare cases, a medical problem, such as an endocrine disorder, may cause a child to become overweight. Your doctor can perform a careful physical exam and some blood tests, if necessary, to rule out this type of problem.

Genetic Factors: Children whose parents or brothers or sisters are overweight may be at an increased risk of becoming overweight themselves. Although weight problems run in families, not all children with a family history of obesity will be overweight. Genetic factors play a role in increasing the likelihood that a child will be overweight, but shared family behaviors such as eating and activity habits also influence body weight.
Lifestyle: A child's total diet and his or her activity level both play an important role in determining a child's weight. The increasing popularity of television and computer and video games contributes to children's inactive lifestyles. The average American child spends approximately 24 hours each week watching television-time that could be spent in some sort of physical activity.

TALK TO YOUR DOCTOR

If you think that your child is overweight, it is important to talk with your child's doctor. A doctor is the best person to determine whether your child has a weight problem. doctors will measure your child's weight and height to determine if your child's weight is within a healthy range. A doctor will also consider your child's age and growth patterns to determine whether your child is overweight. Assessing overweight in children is difficult because children grow in unpredictable spurts. Based on your child's height and weight, they will calculate a body mass index (BMI). If your child's BMI is greater than 95% of children their age and gender, they are considered to be overweight

For example, it is normal for boys to have a growth spurt in weight and catch up in height later. It is best to let your child's doctor determine whether your child will "grow into" a normal weight. If your doctor finds that your child is overweight, he or she may ask you to make some changes in your family's eating and activity habits.

BE SUPPORTIVE

One of the most important things you can do to help overweight children is to let them know that they are okay whatever their weight. Children's feelings about themselves often are based on their parents' feelings about them. If you accept your children at any weight, they will be more likely to accept and feel good about themselves. It is also important to talk to your children about weight, allowing them to share their concerns with you. Your child probably knows better than anyone else that he or she has a weight problem. For this reason, overweight children need support, acceptance, and encouragement from their parents.

FOCUS ON THE FAMILY

Parents should try not to set children apart because of their weight, but focus on gradually changing their family's physical activity and eating habits. Family involvement helps to teach everyone healthful habits and does not single out the overweight child.

INCREASE YOUR FAMILY'S PHYSICAL ACTIVITY

Regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight. It is also an important part of a healthy lifestyle. Some simple ways to increase your family's physical activity include the following:

Be a role model for your children. If your children see that you are physically active and have fun, they are more likely to be active and stay active for the rest of their lives.
Plan family activities that provide everyone with exercise and enjoyment, like walking, dancing, biking, or swimming. For example, schedule a walk with your family after dinner instead of watching TV. Make sure that you plan activities that can be done in a safe environment.
Be sensitive to your child's needs. Overweight children may feel uncomfortable about participating in certain activities. It is important to help your child find physical activities that they enjoy and that aren't embarrassing or too difficult.
Reduce the amount of time you and your family spend in sedentary activities, such as watching TV or playing video games.
Become more active throughout your day and encourage your family to do so as well. For example, walk up the stairs instead of taking the elevator, or do some activity during a work or school break-get up and stretch or walk around.

The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you and your family have to be active.

TEACH YOUR FAMILY HEALTHY EATING HABITS

Teaching healthy eating practices early will help children approach eating with the right attitude-that food should be enjoyed and is necessary for growth, development, and for energy to keep the body running. The best way to begin is to learn more about children's nutritional needs by reading or talking with a health professional and then to offer them some healthy options, allowing your children to choose what and how much they eat.

DON'T PLACE YOUR CHILD ON A RESTRICTIVE DIET

Children should never be placed on a restrictive diet to lose weight, unless a doctor supervises one for medical reasons. Limiting what children eat may be harmful to their health and interfere with their growth and development.

To promote proper growth and development and prevent overweight, parents should offer the whole family a wide variety of foods from each of the food groups.

Most of the foods in your diet should come from the grain products group (6-11 servings), the vegetable group (3-5 servings), and the fruit group (2-4 servings). (See chart for suggested serving sizes.)
Your diet should include moderate amounts of foods from the milk group (2-3 servings) and the meat and beans group (2-3 servings).
Foods that provide few nutrients and are high in fat and sugars should be used sparingly. Fat should not be restricted in the diets of children younger than 2 years of age.

EXAMPLES OF ONE SERVING

Bread, cereal, rice, pasta

1 slice of bread
1 ounce of ready to eat cereal
1/2 cup of cooked cereal, rice, or pasta

Milk, yogurt, cheese

1 cup of milk or yogurt
1 1/2 ounces of natural cheese
2 ounces of processed cheese

Vegetables

1 cup of raw vegetables or 1/2 cup of frozen leafy leafy vegetables (cooked)
1/2 cup of other vegetables - cooked or chopped raw
3/4 cup of vegetable juice

Meat, poulty, fish, beans, nuts

2-3 ounces of cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat

Fruits

1 medium apple, banana, or orange
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice

Serving sizes are for children and adults ages 2 years and older. A range of servings is given for each food group. The smaller number is for children who consume about 1,300 calories a day, such as 2-4 years of age. The larger number is for those who consume about 3,000 calories a day, such as boys 15-18 years of age.

CUT DOWN ON FAT

Reducing fat is a good way to cut calories without depriving your child of nutrients. Simple ways to cut the fat in your family's diet include eating lowfat or nonfat dairy products, poultry without skin and lean meats, and lowfat or fat-free breads and cereals.

Making small changes to the amount of fat in your family's diet is a good way to prevent excess weight gain in children: however, major efforts to change your child's diet should be supervised by a health professional.

In addition, fat should not be restricted in the diets of children younger than 2 years of age. After that age, children should gradually adopt a diet that contains no more than 30 percent of calories from fat by the time the child is about 5 years old.

DON'T OVERLY RESTRICT SWEETS OR TREATS

While it is important to be aware of the fat, salt, and sugar content of the foods you serve, all foods -- even those that are high in fat or sugar -- have a place in the diet (in moderation, of course). However, children should be taught to limit high-calorie soft drinks and foods such as candy and deserts, and salty snacks such as potato chips and french fries.

GUIDE CHOICES RATHER THAN DICTATE FOODS

Make a wide variety of healthful foods available in the house. This practice will help your children learn how to make healthy food choices.

ENCOURAGE YOUR CHILD TO EAT SLOWLY

A child can detect hunger and fullness better when eating slowly.

EAT MEALS TOGETHER AS A FAMILY

Try to make mealtimes pleasant with conversation and sharing, not a time for scolding or arguing. If mealtimes are unpleasant, children may try to eat faster to leave the table as soon as possible. They then may learn to associate eating with stress.

INVOLVE CHILDREN IN FOOD SHOPPING AND PREPARING

These activities offer parents hints about children's food preferences, teach children about nutrition, and provide children with a feeling of accomplishment. In addition, children may be more willing to eat or try foods that they help prepare.

PLAN FOR SNACKS

Continuous snacking may lead to overeating, but snacks that are planned at specific times during the day can be part of a nutritious diet, without spoiling a child's appetite at mealtimes. You should make snacks as nutritious as possible, without depriving your child of occasional chips or cookies, especially at parties or other social events. Below are some ideas for healthy snacks.

EXAMPLES OF HEALTHY SNACKS

Fresh, frozen, or canned vegetables and fruit served either plain or with lowfat or fat-free cheese or yogurt
Dried fruit, served with nuts or sunflower or pumpkin seeds
Breads and crackers made with enriched flour and whole grains, served with fruit spread or fat-free cheese
Frozen desserts, such as nonfat or lowfat ice cream, frozen yogurt, fruit sorbet, popsicles, water ice, and fruit juice bars

Warning: Children of preschool age can easily choke on foods that are hard to chew, small and round, or sticky, such as hard vegetables, whole grapes, hard chunks of cheese, rasins, nuts, and seeds, and popcorn. It's important to carefully select snacks for children in this age group.

DISCOURAGE EATING WHILE WATCHING TV

Try to eat only in designated areas of your home, such as the dining room or kitchen. Eating in front of the TV may make it difficult to pay attention to feelings of fullness, and may lead to overeating.

DON'T USE FOOD TO PUNISH OR REWARD

Withholding food as a punishment may lead children to worry that they will not get enough food. For example, sending children to bed without any dinner may cause them to worry that they will go hungry. As a result, children may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, children may assume that these foods are better or more valuable than other foods. For example, telling children that they will get dessert if they eat all of their vegetables sends the wrong message about vegetables.

MONITOR MEALS OUTSIDE THE HOME

Find out more about your school lunch program, or pack your child's lunch to include a variety of foods. Also, select healthier items when dining at restaurants.

SET A GOOD EXAMPLE

Children are good learners, and they learn best by example. Setting a good example for your kids by eating a variety of foods and being physically active will teach your children healthy lifestyle habits that they can follow for the rest of their lives.

ADDITIONAL HELP

If you need to make changes to your family's eating and exercise habits, but are finding it difficult, a registered dietitian (RD) may be able to help. Your doctor may be able to refer you to an RD, or you can call the National Center for Nutrition and Dietetics of The American Dietetic Association at 800-366-1655 and ask for the name of an RD in your area.

If your efforts at home are unsuccessful in helping your child reach a healthy weight and your doctor determines that your child's health is at risk unless he or she loses weight steadily, you may want to consider a formal treatment program. To locate a weight-control program for your child, you may want to contact a local university-based medical center.

Look for the following characteristics when choosing a weight-control program for your child. The program should:

Be staffed with a variety of health professionals. The best programs may include RDs, exercise physiologists, pediatricians or family doctors, and psychiatrists or psychologists.
Perform a medical evaluation of the child. Before being enrolled in a program, your child's weight, growth, and health should be reviewed by a doctor. During enrollment, your child's weight, growth, and health should be monitored by a health professional at regular intervals.
Focus on the whole family, not just the overweight child.
Be adapted to the specific age and capabilities of the child. Programs for 4-year-olds are different from those developed for children 8 or 12 years of age in terms of degree of responsibility of the child and parents.
Focus on behavioral changes.
Teach the child how to select a variety of foods in appropriate portions.
Encourage daily activity and limit sedentary activity, such as watching TV.
Include a maintenance program and other support and referral resources to reinforce the new behaviors and to deal with underlying issues that contributed to overweight.

The overall goal of a successful treatment program should be to help the whole family focus on making healthy changes to their eating and activity habits that they will be able to maintain throughout life.

Created by the National Institute of Health. NIH Publication No. 97-4096 and NIH Word on Health, June 2002

Review Date: 10/23/2007

Reviewed By: Daniel Rauch, M.D., FAAP., Director, Pediatric Hospitalist Program, New York University School of Medicine, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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Source Doc: 1_001999

Weight Loss Tips for Vegetarians

FitSugar — Fri, 27 Jul 2007 09:30:00 -0700

Contrary to popular belief, just being a vegetarian does not mean you're automatically going to be skinny -- Far from it actually. In fact, some vegetarians smother their food with cheese, which happens to be a big ticket item when it comes to calories.

To give those vegetarians an edge on weight loss, CalorieLab.com has come up with a few great tips on eating without the meat and the extra pounds:

Embrace tofu. A longtime vegetarian staple, tofu makes a great low-calorie alternative to meat. Try Nasoya Lite Tofu for even more calorie savings. Each 3-ounce serving contains 7 grams of protein and 1.5 grams of fat, all for a mere 40 calories. Add it to stir-fry, wrap it up in a tortilla with some veggies, or mix it with pasta and marinara.
Make a meal of veggies. All-vegetable meals don’t have to be rabbit food - there’s so much more than celery and carrot sticks. Ratatouille, a French dish of stewed vegetables, makes eating your veggies anything but boring. Chop up some fresh tomatoes, garlic, onions, zucchini, or whatever vegetables you have on hand. Fresh not available? Canned can be just as good, and the myriad frozen vegetable blends available make the possibilities endless. Other meal options include easy pasta primavera or supermarket vegetable sushi.

There are three more great calorie cutting ideas, so just read more

Bring beans to the table. Members of the legume family, such as beans and lentils, are all great sources of protein and fiber - both helpful in making you feel full. Although most varieties are available dried, canned beans make meal preparation much more convenient. Dried varieties often require overnight soaking while canned varieties are precooked; however, the canned varieties frequently contain high amounts of sodium. Look for low sodium canned varieties to top salads or stuff burritos. Canned beans also make whipping up meatless chili a snap.
Skip the cheese. Unfortunately, opting for a meat-free diet does not give you license to dump cheese on everything you eat. While cheese is a good form of vegetarian protein, it is still a good idea to keep an eye on your saturated fat consumption. When dining out, standard vegetarian dishes, such as Eggplant Parmesan and Fettuccine Alfredo, typically contain high amounts of cheese and cream. Consider ordering a hearty salad or soup instead. At home, use low fat cheeses to sprinkle on salads or pasta. Choose other low-fat dairy, such as yogurt and cottage cheese, for a satisfying and protein-rich snack. If you opt for a vegan weight loss plan, there are now low-fat soy versions of cheese, yogurt, and milk available.
Don’t be afraid of faux meat. In recent years there has been a noticeable proliferation of meat substitutes introduced to the supermarket. Brands such as Boca and Morningstar Farms make a wide variety of meatless wonders, ranging from deli meat to breakfast sausage. While these products often contain a hefty amount of salt, most are high in protein, low in fat, and almost always low in cholesterol. For example, if you substitute an original vegan Boca burger for the real thing, you’ll save 13.5 grams of fat and about 140 calories. With stats like that, it’s clear that faux meat makes slashing calories a cinch.

Source

Food Tips for Your Road Trip

FitSugar — Thu, 26 Jul 2007 02:30:00 -0700

Staying healthy on a road trip can be a serious challenge. Don't worry - Diet.com has got your back. Here are a few of their suggestions to make sure your diet can stay on track while you are on the road.

Plan ahead just as you do at home. Consider where you are going and what your best choices are and plan regular meals. A good game plan will prevent you from making bad choices.
Pack healthier fare in your car. Bring a cooler and pack it with cut-up fresh fruit and veggies, string cheese, yogurt, sandwiches and water. Stop at a rest stop along the way and enjoy!
Use Google maps to search restaurants along the way or at your destination. This will help you identify healthier places before you settle on the first restaurant you see.
- Do some research and check fast food restaurant websites, many have full nutrition information available to help you make better decisions. Check out these FitSugar nutritional breakdowns to help you.
- Save 100’s of calories by skipping the mayo or special sauce. Order mustard instead.
- Choose fresh veggies whenever possible and opt for a side salad (with fat-free or low-fat dressing on the side) instead of fries.
- Choose a grilled or broiled chicken sandwich over crispy or fried items. Really, you should avoid fried food in general.
- Limit sodas and juices and choose water instead.
- Order a kids meal for instant portion control! You too can enjoy a Happy Meal and keep the prize!
- Choose whole wheat bread when available for sandwiches.
- Order dressing and sauce on the side so you can moderate how much to use. Avoid cream based dressings they are considerably more fattening than vinaigrettes.
Hope these help and have fun on the road. Drive safely and buckle up!

Source

One Teaspoon of Salt a Day

FitSugar — Tue, 06 Feb 2007 03:30:00 -0800

You often hear how salt is bad for you and that you should avoid it as much as possible. It is true that eating too much salt can raise your blood pressure, which can in turn; triple your risk of developing heart disease.

What is the recommended daily allowance (RDA) of salt? The Food Standards Agency says you should eat no more than 6 grams of salt a day.

6 grams of salt is about a teaspoon or 2,300 mg of sodium. That is not a lot considering that 75% of that amount is already in the everyday foods we eat (not including the salt we add).

If you haven't had your blood pressure checked recently - you should, just to make sure. It is heart health month, after all.

If it's high, you can help to lower it by decreasing your salt intake. Want to know how? Then read more

To reduce your salt intake:

Always read labels on pre-packaged foods. If salt is one of the first 5 ingredients, you'll want to avoid it.
Choose fresh, frozen, or canned foods without added salt.
Select unsalted nuts or seeds. And when possible, cook with dried beans, peas, and lentils - the ones in the can have added salt.
Limit the amount of salty snacks you eat, like chips and pretzels.
Avoid adding canned vegetables to homemade dishes - fresh ones have much less sodium.
Use unsalted, fat-free broths and bouillon cubes when making soups.
Select fat-free or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.
Specify what you want and how you want it prepared when dining out. Ask for your dish to be prepared without salt.
Use spices and herbs to add flavor and enhance the taste of your food.