FitSugar

Diet Tip: Order Half Sizes

FitSugar — Fri, 16 May 2008 16:00:00 -0700

I have recently been introduced to a new phenomenon while eating out that can help all of us keep to a healthy diet: half sizes.

I was eating out with my girlfriend and she orders the grilled glazed salmon but then adds, "Oh, and I'd like the half size please." Being that I did not see half sizes on the menu anywhere, I was shocked when the waiter answered, "Sure thing." I asked her about how she knew to order a half size and she told me that she always does - restaurants don't typically print half sizes on the menu, but unlike with kids meals many will serve them to you. Sneaky, eh?

I've been trying the half size theory out on my own and it's been hit or miss. I'd say about half of the restaurants I go to serve half sizes. Some just say they don't do half sizes, so you get the regular size meal and take half home, no big deal. But if they do, you're going to be saving yourself a lot of calories and not to mention cash while eating out. To me, it's worth asking.

Do you already order half sizes? Tell me in the comments section below.

Source

Thanksgiving Portion Primer

FitSugar — Fri, 20 Nov 2009 09:00:25 -0800

Few of us, if any, sit down to Thanksgiving dinner with a food scale in hand. Nevertheless, portion control on this day of feasting still matters. Using visual cues can certainly help keep your plate from turning into a pyramid of starch and fat.

Turkey: A serving of meat is three ounces and looks like a deck of cards.
Potatoes and stuffing: A typical serving size of a starch is 1/2 a cup. To keep from going overboard, visualize a tennis ball cut in half. Remember, carbs should only take up a quarter of your plate.
Veggies: A serving of veggies is similar to a rounded handful, but veggies should take up at least half of your plate. Load up on green beans, Brussels sprouts, and squash.
Salad: A cup of greens is considered a serving, so about the size of your hands cupped together.
Butter: A teaspoon of butter is about the size of the tip of your thumb.
Gravy: A tablespoon resembles the size of both a woman's thumbs.

Source: Flickr User walkering

Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

Ziploc 100-Calorie Snack Bags: Cool or Not?

FitSugar — Fri, 06 Nov 2009 12:00:31 -0800

I was over at my friend's house and saw a case of Ziploc snack bags in her kitchen. They're sort of like regular plastic sandwich bags, except about half the size. I asked her what the deal was with her bulk buy and she said that she couldn't resist after seeing "Perfect For 100 Calorie Snacks" scrawled across the box. Prior to this my friend had never touched a snack bag in her life.

100 calorie snack packs of chips and cookies are big sellers in stores, but a lot of these offerings are empty carbs. My friend says these bags are a great way for her to pack her own healthy snacks while adhering to portion control. I'm not sure I buy it, though. She could opt for reusable containers that are way less wasteful than these bags, and many 100-calorie snacks wouldn't even fit in these hacked versions of sandwich bags.

Ziploc got it right though, and has positioned itself nicely within the 100-calorie snack market. What do you think of the Ziploc snack bags - a waste of money, or a successful tool for portion control?

Smarter Eats: Use Smaller Plates and Grab It to Go

FitSugar — Thu, 29 Oct 2009 13:30:34 -0700

I grew up in a house where I was told to clean my plate. Not always a bad thing but it stuck with me for many years, even after serving sizes kept growing. I'm also a fast eater, something I've been working on, but I sometimes overeat before realizing I am full. A few things I've done to help kick my habits are using smaller plates and always taking food to go.

After inheriting some dishware from my grandmother I noticed that the dinner plates used during her era are much smaller than the ones we use today. I now use these dishes at home, which has reduced my portion size - yet I'm just as satisfied after every meal. Scientists confirmed that the brain takes visual cues when it comes to eating. If we see it, we somehow believe that we have to eat it and will end up feeling unsatiated even if we're physically full.

Portion sizes are out of control in restaurants. To remedy this I usually have half of my meal packed up to enjoy as lunch the next day. I don't go out of my way to starve myself, but it's always pretty obvious when you're given too much food at one sitting. If it's a restaurant I frequent a lot and know that the portion is going to be big, I ask my server ahead of time to make me a doggie bag before the plate even gets to my table.

Snack Attack: Apple, Peanut Butter, and Pumpkin Seed Stacks

FitSugar — Tue, 20 Oct 2009 11:00:15 -0700

Take advantage of Fall's harvest and pick up some fresh apples for this healthy and delicious snack. The apples will not only satisfy your sweet tooth and your need to crunch, but they're also a great source of fiber. I used Pink Lady apples for this recipe, but you can use any variety you like. Munch on these stackers for breakfast or a light lunch, or cut the recipe in half if you just want to make a little snack.

To learn how to whip up this quick treat and see the nutritional info for it keep on reading

Shoe Review: Nike Lunar Glide

FitSugar — Wed, 09 Sep 2009 03:47:42 -0700

After wearing my new Nike Lunar Glides ($100) around the house to break them in, I took them on all sorts of runs while visiting the East Coast.

These shoes are light - one sneaker is just barely over half a pound (8.75 ounces according to my kitchen scale) - so they are great for traveling as well as running. Nike considers them stability shoes, meaning they help prevent overpronation, rolling too far to the inside of the foot. As one prone to overpronate, I was curious to try these sneakers out, since they rely on "dynamic support" technology rather than a lot of extra bulk to buttress the arch. Learn what I thought of these shoes when you read more.

Not only do I think these running shoes are cute - a hard thing to accomplish in white sneakers - I think they are super comfy to boot. They provide a lot of cushion in the forefoot, so the ball of my foot felt quite cushioned when running. I paid a lot of attention to my stride in these shoes, so much so it's lucky I didn't run into a stop sign. I couldn't feel myself overpronating and I couldn't feel the shoes really correcting my gait. But my knees, feet, and ankles felt great post-run, so I think the Lunar Glide's dynamic support kept my alignment spot on. The toe box is a bit roomier than other Nikes I have worn.

The extra arch support, which you can adjust by tying your shoes tighter, is helpful as is the "bunion" cutout. I ran with these shoes in the rain, on flats, and on a couple of hill workouts, and I loved them. I do think the insole should be a bit beefier, though. If you need motion-control shoes, the Lunar Glide will probably not provide enough support, but for neutral runners whose form wanes as the miles add up, this shoe will work for you. They are also Nike+ compatible and run a bit small, so if you're in between sizes, I would go up a half size.

View 5 Photos ›

Have any of you tried the Nike Lunar Glide? If so, tell me what you think.

Raisins vs. Grapes

FitSugar — Fri, 28 Aug 2009 14:00:11 -0700

They say you can't really compare apples and oranges, but what about grapes and raisins? I have often wondered how the dried version compares with its source.

When a fruit is dried, many of the nutrients become concentrated. According to the Berkeley Wellness Newsletter, ounce for ounce, raisins have almost three times the antioxidants as their grape counterparts. However, the amount of sugar is concentrated as well. Ounce for ounce, raisins also contain considerably more calories. A half cup of raisins contains 246 calories and the same amount of grapes contains only 31 calories. But once the portions of each are appropriately sized, as in the chart below, raisins and grapes hardly differ.

	Raisins 1 ounce	Grapes 1 cup
Calories	84	62
Fiber	1 g	1 g
Sugars	17 g	15 g
Potassium	6 %	5 %
Vitamin C	.6 mg	3.6 mg
Iron	.5 mg	.3 mg

I think it comes down to preference and season. I love grapes and eat them all Summer long, and in the Winter months add raisins to my oatmeal. What about you?

Fast Food Salad Breakdown

FitSugar — Mon, 06 Jul 2009 08:37:50 -0700

Chances are, you're doing some traveling this Summer and toting along healthy on-the-go snacks. But there's always a chance you'll find yourself hungry on the road with no choice but fast food.

Thankfully, many fast food chains are selling surprisingly healthy salads, but beware: fat and calorie bombs also abound. Of course, you're best off avoiding creamy salad dressing and opting for vinaigrettes: one pack of McDonald's Newman's Own Low-Fat Balsamic Vinaigrette has 40 calories and 3 grams of fat, while the brand's creamy Southwest dressing has 100 calories and 6 grams of fat per packet. If you opt for the creamy kind, try cutting the portion in half. Find out which salads have the most health appeal and which ones to avoid when you read more.

Food	Serving Size	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)	Sugar (g)	Carbs (g)	Protein (g)
Arby's Market Fresh Santa Fe Salad With Popcorn Chicken, No Dressing or Tortilla Strip	12.1 oz	415	17	5	806	6	37	25
*Arby's Market Fresh Martha's Vineyard Salad, No Dressing or Almonds	11.6 oz	273	9	4	609	17	25	22
*Burger King TenderGrill Chicken Garden Salad, No Dressing or Croutons	10.3 oz	240	9	3.5	720	3	8	33
McDonald's Bacon Ranch With Grilled Chicken, No Dressing	11.3 oz.	260	9	4	1,010	5	12	33
*McDonald's Caesar Salad With Grilled Chicken, No Dressing	11 oz.	220	6	3	890	5	12	30
Quiznos Flatbread Chopped Salad With Roasted Chicken Honey Mustard and Dressing	1 salad	1,070	71	13.5	1,770	15	69	37
Taco Bell Fiesta Taco Salad, No Shell	1 lb 0.8 oz	460	23	9	1,520	9	41	23
*Wendy's Garden Sensations Mandarin Chicken, No Almonds, Noodles, or Dressing	11 oz.	180	2	0.5	630	12	16	24
Wendy's Garden Sensations Homestyle Chicken BLT With Croutons and Dressing	14.7 oz.	780	53	14	1,740	14	42	37

* FitSugar pick

Healthy Eating Tip: Mix Plain and Fruit Yogurts

FitSugar — Tue, 02 Jun 2009 12:00:00 -0700

I probably eat yogurt at least five days a week, being that it's so healthy with all the beneficial bacteria it contains. Even better is plain yogurt, since it doesn't contain as much sugar as fruit-flavored yogurts. If the sour taste is too pungent for your taste buds, I discovered a good compromise. I mix half plain yogurt with half fruit yogurt, so my new concoction is slightly sweeter than plain yogurt but doesn't have as much sugar as just the fruit-flavored yogurt.

To see how the nutritional info of this mixed yogurt compares with eating either just plain or just fruity yogurt read more.

	Chobani Plain	Chobani Peach	Half Plain and Half Peach
Serving Size	6 ounces	6 ounces	6 ounces
Calories	100	140	120
Total Fat	0g	0g	0g
Saturated Fat	0g	0g	0g
Cholesterol	0mg	0mg	0mg
Sodium	70mg	80mg	75mg
Carbs	7g	20g	13.5g
Fiber	0g	0g	0g
Sugars	7g	19g	13g
Protein	18g	14g	16g

As you can see from the chart, the mixed yogurt contains 6.5 fewer grams of carbs, six fewer grams of sugar, and 20 fewer calories than the peach yogurt. As an added bonus, it also has two more grams of protein. Once you go mixed, you'll never go back.