FitSugar

Build a Healthier Salad

FitSugar — Fri, 15 May 2009 10:00:00 -0700

In late Spring, I find a crisp salad to be the perfect lunch. When it comes to watching your waistline, all salads are not created equal. Here are a few guidelines to help navigate the salad bar and keep your salad healthy and not a vehicle for unknown calories.

Do make your own salad whenever possible.
Don't think that the pre-made salads are always going to be healthy.
Do get the darker leafy greens, like spinach, romaine, or arugula.
Don't fill your bowl with iceberg lettuce - it offers little to nothing nutritionally.
Do load up on fresh veggies.
Don't load up on roasted veggies - salad bar roasted veggies are often coated with butter and oil.

I've got more tips for building a healthier salad, so read more.

Do get a simple olive oil and balsamic dressing on the side.
Don't drench your salad in a creamy dressing - even lowfat creamy dressings are loaded with sodium.
Do toss a handful raw nuts on top of your greens.
Don't throw a salad on top of your salad - tuna, egg, and chicken salads are loaded with mayonnaise.
Do add a protein like ahi tuna, hard boiled eggs, or baked chicken breast.
Don't add bacon bits rationalizing they're providing protein.

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What's Your Advice For Easy, Healthy Lunches?

FitSugar — Mon, 21 Jan 2008 07:30:00 -0800

Every so often I see a question that I know you guys will have many more great ideas than me, so here is a question from a fellow user.

"Here's my challenge... I'm looking for lunch ideas that are easy to put together, and that I can take along to work for myself. There are not many recipes out there for lunch time... on most recipe sites, they seem to fall under snack/appetizers... and we all know most appetizer recipes are higher in calories and fat... HELP!"
- kikikins1234

So share your favorite ideas for a healthy, easy lunch. I can't wait to get a few ideas for myself, too!

Healthy Gadget: Bento Stainless Lunch Jar

FitSugar — Wed, 08 Aug 2007 03:30:00 -0700

Lunchtime at work (or school) can be a dieter's hell. While you're sticking to your healthy turkey sandwich and yogurt, your coworkers are brining in yummy Mexican food that makes your mouth water at first sight.

You too can have yummy, but only healthy, dishes for lunch. You just may need to update the brown sack look. I am loving this Zojirushi Ms Bento Stainless Lunch Jar ($42.99). The stainless steel construction and vacuum insulation ensures foods remain hot or cold. This set includes two microwavable containers and an easy carry tote bag (which is kind of cute too). This way you'll have your coworkers mouth watering at the smell of your own reheated lentil tomato soup. Buy it from VeryAsia.com.

Pack a Healthy Lunch For the Kids - and You

FitSugar — Wed, 26 Aug 2009 11:00:53 -0700

Back to school means back to the kitchen to create healthy lunches for the kids. But packing a lunch is a healthy habit whether you're a kid, a mom, or just someone who wants to stay fit. So I've rounded up a wide array of eco-friendly lunch gadgets that will help you eat healthier while helping the earth.

From bamboo lunch sacks to adorable plastic-bag alternative like these 3greenmoms Lunch Skins (I'm partial to the orange), having cute lunch totes at your fingertips will encourage you to pack your own healthy meals. Check out my favorite finds for healthy school and work lunches below.

Footjoy Lady Estate Collection Milano in White/White	Village Hats - Jaxon Ramie Fedora in Natural
Ottica - Ray-Ban Wayfarer in Red	Day Lab - Amy Shutt Maple Leaf Necklace in Silver
Neiman Marcus - Philip Stein Teslar Small Fashion Watch in White Calfskin	Forever21.com - Striped Knit Tank in Orange
Topshop - Button Cuff Cardigan in Yellow	Active Endeavors - Raven Cotton Sateen Chino Short in Midnight

Healthy Habit: Lunch on High Fiber and Lean Protein

FitSugar — Mon, 19 Jan 2009 05:30:00 -0800

If eating healthier is one of your goals for 2009, you might want to reconsider your lunches. Nutritionist Alexa Fishback, author of The Daily Fix, has a way to make your mid-day meal work for you. Stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's lunch advice:
When it comes to our midday meal, many of us choose whatever is most convenient or perhaps forgo lunch altogether as a tactic to save calories, time, or money. Others build up a ravenous appetite (often because they have skipped breakfast and/or a midmorning snack) and jump fork-first into a midday calorie trap. Here are a few tips to navigate some common lunchtime scenarios:

Stuck in the conference room for a lunch meeting? Discretely peel away the cheese from the pre-made turkey sandwich and grab a mustard packet instead of mayo; drink a bottled water instead of a soda, and opt for the fruit salad over the cookies. While it might not be your favorite meal ever, wouldn't you rather save the calories for Saturday night?
Working at your desk through lunch? Plan ahead. Pop open a can of Amy's Organic lentil soup and heat it up in the office kitchen. Then pair with some whole wheat crackers and an apple. Not too shabby for a quick lunch.

For two additional lunch ideas, read more.

Eating out? Order a salad loaded up with lettuces and other nonstarchy veggies, a portion of lean protein (grilled chicken breast, tuna, or chickpeas), and a portion of unsaturated fat like avocado or nuts to add a creamy flavor. Ask for a vinaigrette dressing on the side and enjoy your meal with a multi-grain roll.
Stay-at-home mom eating at home? Toast a couple slices of whole wheat bread to bring out the nutty flavor, spread a tablespoon of natural almond butter on each piece, and top with either banana or strawberry slices – yum.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

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7 Steps to a Healthier Sandwich

FitSugar — Wed, 18 Nov 2009 08:00:04 -0800

Whether it's the recession or our increasing need for simplicity, sandwiches are having a moment. They're one of my favorite easy lunches and very healthy if you make them right. But it's important not to get stuck in an unhealthy or unimaginative sandwich rut.

Some healthy-sandwich strategies are obvious: avoid fried foods and super-oily sauces, opt for whole-grain bread instead of sliced white. But that's only the beginning. For my seven tips on making sandwiches that are both delicious and nutritious, read more.

Open it up! An open-faced sandwich made with one slice of wheat bread instead of two can save around 70 calories.
Go green. In place of empty iceberg lettuce, opt for iron-rich greens like spinach or romaine. Try pressing a cup of raw spinach into a hot panini.
Load up on veggies. Sneaking veggies into sandwiches is a great way to get your five a day. Think beyond tomatoes and add everything from roasted beets to cucumbers to carrots.
And don't forget fruit! Similarly, you can increase your fruit intake through your sandwiches. I suggest sliced apples and cheese or figs and nut butter.
Hold the mayo. I'm sure you know this, but here's a reminder: mustard is a much better choice. One ounce of yellow mustard has just 19 calories and one gram of fat, while the same amount of mayo packs 210 calories and 21 grams of fat.
Speaking of mayo, try swapping it out for nonfat yogurt to make a healthier tuna or chicken salad.
Don't say cheese. Rather than eliminating the creamy texture of cheese, replace it with sliced avocado. One ounce has just 45 calories and loads of healthy fat.

Five Ideas For a Healthy Lunch

FitSugar — Mon, 27 Oct 2008 05:00:12 -0700

I've found that if I don't make my lunch ahead of time, I end up picking up something quick, and it's usually not the healthiest. Can you relate? If so, here are five quick lunch ideas you can prepare the night before.

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Healthy Eating Tip: Start a Lunch Club

FitSugar — Thu, 28 Aug 2008 13:00:00 -0700

When you're trying to watch what you eat, brown-bagging it at work is a huge help. But let's face it: Not everyone has time to pack a lunch every night or morning before work. So why not start a lunch club at your office? It will help you eat better and encourage your co-workers to do the same.

Recruit a few of your officemates to join the club; anywhere from two to six members is a great start. Each week, assign each person to bring an ingredient for sandwiches or a smart salad. One person brings lettuce, or someone buys a loaf of bread, another member provides cold cuts, and so on. Then, every day, you can toss up a big salad to share, or let members make their own sandwiches with the provided ingredients.

If you want to get fancier, take more of a potluck approach. Have each person bring a different dish each day - anything from pasta salad to stir-fry - that everyone can eat for lunch. That way, each person only has to worry about lunch once a week.

Do any of you do this? If so, please do share your tips in the comments.

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Healthy Eating Tip: Pack Meals For Long Days in the Office

FitSugar — Mon, 05 May 2008 16:00:00 -0700

We've all pulled a late night at the office. Sometimes late hours can creep up on us with no warning and other times we leave the house in the morning knowing that it's going to be a long day. For the latter, just like you would pack yourself a healthy lunch, pack yourself a healthy dinner. When I am working late and we order food here at Sugar HQ, it tends not to be the most healthy foods - think pizza, and even McDonalds, ack!
On the occasional late night, I've also tried waiting until I got home to eat but that just leaves me starving. The probability of making smart food choices is highly unlikely at that point.

Not only does having a nutritious meal give me the energy I need to get things done so I can get out of there, I'm not left wondering how many unnecessary calories I just inhaled. So next time you know you may be staying late, bring yourself something healthy to eat for lunch and dinner.

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Food Review: Healthy Choice Minestrone Soup

FitSugar — Thu, 09 Oct 2008 08:00:00 -0700

While shopping the other day, I noticed the Healthy Choice Minestrone Soup in the microwavable bowls were on sale. Since soup is one of my favorite lunchtime meals, I decided to give some a try. I especially love tomato based soups, so I was excited to taste the minestrone soup. To see what I thought about the soup as well as the nutritional information, just read more.

Overall, I really enjoyed this minestrone. As with most canned soups, I don't love the sodium content, but 470 mg is not horrible in comparison to other soups out there. The taste was good and the texture was hearty (basically each spoonful I ate was full of veggies, beans, and pasta). The veggies were not mushy and neither was the pasta. The soup looked exactly like it did on the packaging, which is impressive to me as well since you never know what you're going to find once you lift that lid. The microwavable bowl and flip top made this lunch an easy, healthy, and inexpensive one. I was worried that the soup would leave me feeling hungry in an hour, but there is enough fiber and protein that I was satisfied long after I scraped the bottom of the bowl.

Due to the sodium content, I would not eat the soup daily, but it's a great option when you need a quick, cheap lunch at work. I would definitely keep a few of these in my desk so I am not tempted to jump on the burger and fries bandwagon with the rest of the office.

Nutritional Information:
Serving size: 1 cup
Calories: 200
Calories from fat: 20
Total Fat: 2 g
Saturated Fat: 0 g
Trans Fat: 0 g
Cholesterol: 5 mg
Sodium: 470 mg
Total Carbohydrates: 40 g
Dietary Fiber: 5 g
Sugar: 9 g
Protein: 7 g