FitSugar

Diet Tip: Choose Wet Snacks

FitSugar — Thu, 08 May 2008 08:00:00 PDT

I know it is easy to reach for chips, crackers or pretzels when you're experiencing a snack attack. Those crunchy carbs are easy to find. But here's a habit to try on for size, go out of your way to find a "wet" snack.

Foods rich in water tend to pack fewer calories into bigger servings and come with added fiber. I am thinking cucumbers, apples, bell peppers, celery or to go really wet, broth based (not cream, mind you) soups. These are known as nutrient dense because the ratio of nutrients to calories is high. Dry snacks, like granola bars, tend to be calorie dense and a snack of just carbs will generally end up making you hungry again soon.

Remember, when snacking it is good to have at least two of the macro nutrients, carbs, protein, and fat, on your plate. I like to crunch into a juicy (read wet) apple and to pair my fruit with a handful of nuts.

What is your favorite wet snack? Do share in the comments section below.

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5 Refreshing Recipes to Keep You Hydrated

Leta Shy — Wed, 09 May 2012 03:08:20 PDT

For many, the rising temps mean lighter, cooler fare that doesn't feel heavy. These hydrating recipes take advantage of water-filled produce like cucumbers, jicama, and radishes to help hydrate you from within as the weather gets warmer. What better way to meet your recommended daily water quota? Here are five deliciously refreshing recipes to make when the temperatures keep climbing.

One Month Till Memorial Day Weekend! How to Get Bikini-Ready Now

Self — Wed, 02 May 2012 04:12:29 PDT

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

With spring in full swing, we've already said goodbye to the winter blues. But as you enjoy the milder weather and longer days, keep in mind that Memorial Day weekend is merely a month away - meaning it's almost time for bikinis and short shorts! So, is one month enough time to score your best body yet?

It sure is, says Jim White, registered dietician, ACSM Certified Personal Trainer and spokesman for the Academy of Nutrition and Dietetics. But you'd better get started now. "After all the shrieking and gasping about how 'time flies' and it's 'too soon' to be exposing that muffin top, it's time to get realistic and take action," he explains. "A month is not a tremendous amount of time to shed any accumulated winter fat, but before you break out into cold sweats, it is not unreasonable to lose 10 pounds or one dress size in that time."

To make sure you score your best bikini bod before you hit the beach, sign up for SELF's free Drop 10 plan - it'll have you slimmer and stronger than ever in only five short weeks! Then, follow White's basic rules for healthy eating. "Healthy eating is a must if you expect weight loss," he says.

Read on for the one-month plan!

Anything Wrong With Working Out First Thing in the Morning?

FitSugar — Sat, 28 Apr 2012 18:50:30 PDT

With work and family responsibilities, and feeling drained in the evening from a long, busy day, often the only time you can squeeze in your workout is to set your alarm for four, five, or six in morning to sweat it out then. Early morning workouts are a great way to start the day and relieve any pre-work stress. Plus getting it done first thing in the morning means you don't have to worry about fitting it in during the rest of your crazy day. With that said, there are some things you need to consider if you choose to exercise in the a.m.

Since you're getting up pretty early, make sure you're not compromising on getting enough shut-eye. Most people need about seven to eight hours every night, so be sure to hit the hay early enough to get your sleep quota. While getting in regular exercise can help you lose or maintain your weight, not getting enough sleep can actually slow down your metabolism and cause your body to store fat, undoing the good you're doing by making time to work out.

Also, because you've been without food for at least eight hours, you'll need to eat a little something to give your body enough fuel to work out. Exercising on an empty stomach causes your body to hold on to fat and target your lean muscles for fuel instead, breaking down the muscles you're working so hard to build. Your lean muscles also help to boost your metabolism, so you definitely don't want to lose them. Eat a little something that includes easily digestible carbs and protein. If you're not sure what's appropriate, here are tips on how to choose the right pre-workout snack.

Before hitting your cardio workout at full speed, make sure you warm up for at least five minutes first. It'll make your body and mind more alert, which will help prevent clumsiness that can lead to injury. Stretch and hydrate after your workout, and refuel with a healthy post-workout snack or light breakfast that includes protein and carbs.

How a Determined Desiree Davila Won a Spot on the US Olympic Marathon Team

espnW — Fri, 27 Apr 2012 04:25:02 PDT

We are pumped to share one of our fave stories from espnW here on FitSugar! This week's is an inspiring story about marathoner Desiree Davila, who will be representing the US in the Olympics for her first time. The following is an excerpt; read the entire story here.

By Bonnie D. Ford

At last January's Olympic trials in Houston, Texas, four top women had distanced themselves from the field: Desiree Davila, fellow favorites Shalane Flanagan and Kara Goucher, and Amy Hastings. Davila increased her tempo. Hastings dropped back. Davila forged on with Flanagan and Goucher, her five-foot-two, 98-pound frame dwarfed by her taller rivals. Then, with two miles to go, Flanagan kicked into a higher gear, and Davila was faced with another decision: should she try to match the surge and bid for the win, taking the chance that her cramping calves would betray her, or maintain her pace and protect her spot on the team?

Davila weighed the situation and decided not to risk it. Flanagan soloed to the line, and Davila secured her Olympic spot by finishing second, 17 seconds back, in 2:25:55. It was a tough, savvy race, and the latest evidence that Davila's gradual climb to the top is peaking at an ideal juncture.

After a largely anonymous high school and college career in the arid heat of Southern California and Arizona, she migrated to Michigan to join the Hansons-Brooks Distance Project in 2005. The elite training environment in a harsher climate helped her transform herself into "a contender, not just someone who's on the line and might have a good day," as she put it.

The Lesson Learned From Second Place

Davila debuted at the marathon distance in Boston in 2007 and ran 2:44.56 in a raging northeaster. A year later on the same course, Davila thought she had progressed enough to make the Olympic team. At mile 21, running fourth, it looked as if she'd been right. But Davila, who hadn't hydrated and eaten enough before the race, ran out of gas and faded to 13th.

She was devastated. Fellow marathoner and friend Amy Hastings was there to comfort her, and so was sister Natalie Davila. "If I'm investing my money in someone right now, it's you," the older sister said. "You're going in the right direction - you're going up."

Read on for more of Desiree Davila's road to the Olympics after the break.

3 Reasons to Jazz Up Your Water

Leta Shy — Thu, 26 Apr 2012 09:09:11 PDT

Drinking enough water during the day is important for everything from fighting fatigue to controlling your appetite, but you could be doing more with those eight glasses a day. Here's why you should jazz up water to make it even better for your body and your taste buds.

Essential nutrients: Add flavor and vitamins with cooling cucumber or melon; not only will these fruits help hydrate, but they will also add a dose of vitamins and minerals. Cucumbers, for example, contain good amounts of silica to keep skin glowing and magnesium and potassium to help lower blood pressure. Watermelon contains lycopene, which can help lower your risk of cancer - so as the weather heats up, don't forget to add a few slices of hydrating fruit to your glass.

Better detoxing: Drinking enough water is one of the best ways to detox, since it helps aid in digestion. For added detox power, drink your water with lemon; the fruit helps cleanse your digestive tract and helps food break down properly.

Beat bad-for-you soda cravings: Now that we know that soda can cause gout and diet soda makes you fat, there's even more incentive to keep things strictly H2O. But if you're finding it hard to resist a can of cola, make your water a bit more easy to swallow with these bubbly ways to make your own carbonated beverage.

3 Steps to a More Relaxing Weekend

SavvySugar — Sat, 14 Apr 2012 00:15:43 PDT

To make Monday through Friday run more smoothly, tweak your weekend routine and take advantage of the extra free time. Saturday and Sunday tend to fly by, but if you learn to make the most of those hours, you'll be able to tackle extra tasks and set yourself up for an easier work week. Follow these three tips for a productive weekend and prepare to reap the benefits all week long:

Schedule a time slot for errands. Spend five to 10 minutes each Friday figuring out which tasks you need to check off by Sunday night. Make a list and plan to take care of them in one day so that you'll have at least one full day to have fun and fill however you'd like. Once you've finished brainstorming and marked the to-dos on your calendar, move the chores to the back of your mind and focus on enjoying your days off.
Keep up your routine. If you wake up at 6 a.m. throughout the week, don't sleep until 11 a.m. on weekends. Give your body a break and stick fairly close to your standard sleep schedule. Same goes for your diet: don't shock your body with excess food or alcohol or you'll risk getting sick. Just because it's Saturday doesn't mean you should toss your healthy habits aside, so keep your mind and body in shape by taking your vitamins, eating balanced meals, and staying hydrated.
Chill out, guilt-free. The best thing you can do to kick-start a productive work week? Relax. Use your time off to cut yourself some slack and enjoy the things you love. It's important to maintain a work-life balance, so remember to reserve at least one day each weekend to sit back and unwind.

5 Things to Do Before, During, and After an Intense Workout

Leta Shy — Fri, 13 Apr 2012 03:08:58 PDT

You may make the switch from a morning spin class to after-work runs with ease, but there are a few things that should be consistent in every workout. Find out what things you should always do during an intense workout session:

Fuel up: Exercising on an empty stomach won't make you burn more calories, but it can make your workout much more difficult. Don't set yourself up for failure; eat a small snack beforehand in order to perform your best, but make sure it's the right kind of foods. Here is everything you need to know about choosing a pre-workout snack.
Combine and save time: Even if you're just running on the treadmill, you can still make the workout more efficient. Add high-intensity intervals, weights, or inclines to all types of workouts to build muscle and burn more calories while you sweat.
Stay hydrated: Exercising without being adequately hydrated can lead to fatigue and worsened performance and can be dangerous, especially as the temperatures rise. Make sure you have water readily available as you work out, and don't be shy about stopping to get a drink if you're feeling thirsty while you exercise.
Cooldown: Don't skip out on the stretching part to save time. Stretching only takes a few extra minutes and will ensure that your muscles stay flexible and loose.
Post-workout refuel: After exercising, you probably don't need to be told that you should eat as soon as possible. Having something with protein and carbs within two hours of your workout feeds your grumbling stomach as well as keeps your tired muscles strong. (After an intense workout, however, it's important to eat something within 30 minutes to help the body recover and reduce sore muscles.) For ways to refuel without undoing all your hard work, here are 10 post-workout snacks under 150 calories.

The Best and Worst Foods to Eat on Your Wedding Day

Fitness Magazine — Tue, 10 Apr 2012 04:26:28 PDT

We are pumped to share one of our fave stories from Fitness Magazine here on FitSugar!

The last thing you probably want to think about on your wedding day is the food you can and cannot eat. But you might be interested to know that what you munch on can make a big difference in how you feel on the big day. Here, the best and worst foods to nosh on before and after saying, "I do."

The Secret Superfood: Asparagus

It might not be the first food that comes to mind when planning your menu, but according to Lauren O'Connor, MS, RD, munching on some stalks throughout the day has some big perks. O'Connor says asparagus has diureticlike properties that can help fight bloating, along with keeping you fuller longer due to the high fiber content. And when you're trying to look good in a custom-fit wedding dress, these two things are kind of a big deal.

For On-the-Go Grazing: Homemade Trail Mix

Your wedding day will be the happiest day of your life and also the longest. It's important to have a stash of snacks on hand to prevent mindless munching until your next meal. Lauren Harris-Pincus, MS, RD, and Kathleen Siegel, RD, CDN, of NutritionBabes.com suggest creating your own trail mix with dried fruit, almonds, walnuts, and seeds to keep your hunger in check no matter how hectic the day gets. No time to DIY? Fresh fruit is another option to fill you up fast.

See which other foods are wedding-day-approved after the break!

Too Much Matzo? How to Stay Regular During Passover

Jenny Sugar — Fri, 06 Apr 2012 12:30:40 PDT

Bread, pasta, and whole grains are excellent sources of fiber, so when observing Passover, the limited diet can mean less trips to the ladies' room. To ensure you stay regular during Passover, follow these tips.

Eat allowed grains: Wheat, barley, rye, oats, and spelt may be off-limits, but unless you are a strict Jew, quinoa, millet, and rice have the green light. Enjoy these fiber-full grains for breakfast, lunch, or dinner.
Eat beans and nuts (if they're allowed): If you're a conservative Jew who eats legumes during Passover, get your fill - beans and nuts are a wonderful source of fiber to keep your digestive system happy. If you're not used to eating beans, start off with small amounts to avoid bloating.
Load up on fruits and veggies: Snack on apples, pears, and berries, and enjoy roasted veggies and green salads for lunch and dinner. Strict Jews have to steer clear of peas and corn, but potatoes are allowed; just be sure to enjoy them with the skin for extra fiber.
Drink water: Staying hydrated is key to lubricating your body and keeping things flowing. Have a reusable bottle on hand to encourage you to sip throughout the day.
Exercise: To keep the digestive system happy, you've got to get moving. Regular exercise during the eight days of Passover is key to preventing constipation, so aim for at least 30 minutes a day, even if it's just a walk around your neighborhood.
Don't overdo it on the matzos: Giving up breads and other baked goods is tough, but it's a little easier to manage when you can eat matzos and make foods using matzo meal. Don't go overboard and eat matzo for every meal, since this cracker-like food isn't very high in fiber. When you do eat it, go for whole wheat since one sheet contains 3.3 grams of fiber.