FitSugar

Recipe Review: Joy Bauer's Blueberry Banana Muffins

FitSugar — Sat, 31 Jan 2009 03:30:00 -0800

I love baking, and while I do my best to lighten up many of the sweet nothings I regularly make, there is a such a thing as going too healthy. When I read the recipe for Joy Bauer's blueberry banana muffins, I was stoked because I had three past-their-prime bananas in my fridge waiting to be incorporated into something tasty. When I read the ingredients, including whole wheat flour and oat bran, I should have known that my muffins would not look like the magazine photo. But my inner health nut got the better of me, and I baked away.

To see if my muffins turned out anything like those pictured above, read more.

As you can see, my muffins look nothing like the magazine's. They are not light and fluffy, but rather squat and bumpy.

For some reason the muffins did not rise at all. I used relatively new baking soda and baking powder, so it was not they they were stale. Plus, I followed the directions, filling the muffin tin 3/4 of the way. When I made the recipe, it yielded 12 instead of the six the magazine says. While the muffins are edible, they are just not very tasty. While none will go to waste, I will not be making this recipe again. Have any of you tried this recipe? If so, share your results in the comments section below.

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Snack Attack: Inexpensive and Nutritious Snacks (and Meals)

FitSugar — Thu, 04 Oct 2007 09:30:00 -0700

I've been a big Joy Bauer fan; she kind of has a tough love approach to eating. In her book, Food Cures, she gives great tips and tidbits on how to eat right, easily.

Joy has a little column/blog on Yahoo health, and her most recent entry about finding inexpensive, healthy snacks was right up my alley, particularly since I am always complaining about how expensive it is to be healthy.

Here are highlights:
Afternoon Snacks:

5 cups air-popped popcorn (2 tablespoons Jolly Time kernels) = 5 cents
1/4 cup raw almonds = 20 cents
1 Polly-O string cheese (from a large bag at a wholesale club) = 16 cents
1 apple = 50 cents
1 Nature Valley granola bar packet (from a large box at a wholesale club) = 16 cents

For some inexpensive and healthy meal ideas, just read more

Breakfast: Scrambled Eggs and English Muffin = $1.20
Two scrambled eggs cooked in nonstick spray; serve with toasted whole-grain English muffin topped with 2 teaspoons of I Can't Believe It's Not Butter.

Lunch: Taco Bell = $1.98
Two "fresco style" healthy chicken or bean tacos (extra salsa)

Dinner: Pasta with Marinara Sauce and Shrimp = $1.70
2 oz dry Mueller's whole-grain penne (1 cup cooked) with ¾ cup marinara sauce and 3 ounces frozen shrimp.

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Diet Myths: True or False

FitSugar — Thu, 02 Aug 2007 11:45:00 -0700

Nutritionist Joy Bauer is on a one woman mission to dispel many diet myths.

Answer the following statements as true or false.

Take the quiz

Shaq's Big Challenge: Episode One

FitSugar — Wed, 27 Jun 2007 12:30:00 -0700

Raise your hand if you watched Shaq's Big Challenge last night on ABC? You know my hand is raised -- In fact, I tivo'd it! I have been a bit apprehensive about the whole show from the beginning with my fears that they would exploit overweight children for Shaq's fame, but that was not the case at all.

Last night we met the team (Shaq, Joy Bauer and Dr. Carlon) as well as all the kids enrolled in the program (two 11 year old boys, a 13 year old boy, two 14 year old girls and another 14 year old boy). The ultimate goal? Getting those kids fit by the end of six months.

The team's first task was to assess the kids' current level of fitness, which was not good. The average girl 10-14 should be able to complete 30-37 curl-ups and 10-15 push-ups in one of minute each. The average boy aged 10-14 should be able to complete 35-45 curl-ups and 14-30 push-ups in one minute of each. The majority of the kids on the program could not even complete one single rep of either exercise.

The thing I found most interesting about it all was the role that the parents played. Most of them enabled these children to become extremely overweight whether it is from being overweight themselves, seeing it as a cultural norm or because it is was just easier to feed the kinds junk food or let them play video games 24/7 rather than face the music. We can only hope that other parents in the same boat watching the program may realize that overweight children are a family problem, not just something that falls only on the kid's shoulders.

These kids amazed me with how supportive they were of each other and themselves -- I am definitely anxious to watch the next five episodes (only 6 total). Shaq did a good job of balancing humor with seriousness. While it was strange that his massive Miami mansion got about as much airtime as the kids, I am still impressed with the show overall.

View 7 Photos ›

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Make the Most of Your Metabolism

FitSugar — Tue, 19 Jun 2007 02:00:00 -0700

Most of what controls your metabolism is not under your control, some folks have fast metabolisms and others have slow ones. Also, as we age our metabolism slows down. Scientists have estimated that metabolism slows about 5 percent per decade, beginning at age 40 as we lose muscle mass and increase body fat. Muscle burns more calories than fat, so when you lose muscle mass your caloric needs decrease. Luckily you are not completely at the mercy of your genetics - There are a few things you can do to keep your metabolism up.

Basically, metabolism is the total of all body processes that burn calories - your basal metabolic rate (calories burned by simply being alive) plus your activity factor since we all know that exercise burns calories.

The basal metabolic rate includes the energy we need for body processes, including digestion. About 10 percent of our calories are used to process the food we eat. This phenomenon, known as the thermic effect of food, is influenced by how much, how often and what we eat. In addition, food can directly affect metabolism by altering the way the body functions, which changes the amount of energy it needs.

According to Joy Bauer, nutritionist and author of the book Food Cures, there are ways to maximize your metabolism. Curious to know what they are? Then read more

Eat at least 1,000 calories per day (I would say 1,200 calories, myself). Although it is generally true that eating a low-calorie diet will help you take off weight, if you eat too few calories, your metabolism will get slower and slower as it tries to conserve energy. As your metabolism crashes, the weight you take off will most likely creep back on over time. Plus, you'll be more likely to binge on junk food if you reduce your calories by too much.
Eat every four to five hours. A regular meal schedule helps keep your body working to digest and absorb foods. Between breakfast and bed, aim to eat a meal or snack every four to five hours. Try to eat breakfast within 90 minutes of rising - People who regularly eat a healthy breakfast are more likely to control their weight. If you wait to eat until you're ravenous, you're more likely to overeat later in the day. Also, breakfast helps fire up your metabolism after a full night on a slow simmer.
Eat protein with every meal. All foods contribute to the thermic effect, which means that all foods – carbohydrates, fats and proteins – help to give metabolism a gentle nudge higher when we eat them, but protein has the greatest thermic effect of all. In addition, protein can increase metabolism by helping to maintain and build muscle mass.

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Weekend Reading: Joy Bauer's Food Cures

FitSugar — Sat, 19 May 2007 03:00:00 -0700

Joy Bauer's motto is: Life is hard...food should be easy, and she sticks to that motto quite well in her wonderfully helpful new book Food Cures. This almost 500 page book is chock full of super useful information. It is part reference book, part cook book, part self help, part educational - there is something fascinating and absorbing on every page. Every time I flip through, I become absorbed in what I am reading and just keep on reading even after I have found the information I was originally looking for.

The book is separated into six sections with one long section devoted entirely to losing and maintaining weight. Other sections teach you how to eat for beautiful skin and strong bones. Also of interest are the sections on how to eat if you suffer from migraines, Celiac Disease, insomnia or IBS (irritable bowel syndrome).

Every section of the book, from eating to avoid cardiovascular disease, to feeding a beautiful smile, or even cooking to avoid arthritis flare ups, contains many helpful tools. Each of these healing sections has an ideal food and supplement lists, ideas for meal plans, and some tasty recipes. My favorite recipes include a Tuscan Bean Dip in the cardiovascular disease section and the Apple Cinnamon Pancakes with Lemon Yogurt Topping from the section on Celiac Disease. The pancakes are made with buckwheat flour so they are gluten free.

My favorite feature of the book is the grocery lists. Just reading the lists sends my mind into planning mode, and I dream of all the possible meals I can create from the lists of included foods. This book will teach you how to think about food from a nutritionist's point of view. And that seems like a great way to think to me.

Buy the book from Barnes and Nobles for $13.26, or look for it at your local bookstore.

Dairy and Acne: Is There a Connection?

FitSugar — Tue, 01 May 2007 02:30:00 -0700

I was just flipping through nutritionist Joy Bauer's wonderful new book Food Cures and saw this little tidbit about the acne / dairy connection.

It seems that the connection between dairy and acne is not the milk fat like I previously thought, but iodine and hormones. Iodine-fortified feed is given to cows since iodine helps fight infections and iodine can cause acne in some people. Although the amount of iodine in milk is low, it is enough to create acne in folks that are sensitive.

On the hormone side of things, lactating cows are often pregnant while they are in milk production. About 75-90% of milk comes from pregnant cows and pregnancy means hormones. The hormones get into the milk, and then into your system (if you drink milk and eat dairy products). Unfortunately, we all know the connection between hormones and zits.

Bauer recommends taking time off of dairy to determine if it is causing acne outbreaks. Eliminate all dairy from your diet for at least a month and see if your skin improves. If it doesn't improve, dairy is not your enemy. If you do see a positive change, try adding dairy back in your diet by having 2 servings a day for four days. If the acne flares back up, dairy is a trigger for your skin and worthy of elimination.

Fit's Tip: If you do eliminate dairy be sure to take a calcium supplement. Or eat these foods that are high in calcium to make sure you are getting your RDI of the mineral.

For more helpful food cures, you should check out Food Cures. It is chock full of information and tasty recipes. Buy it online from Barnes and Noble for $13.26 - or look for it at your local bookstore.

Top Ten Feel Good Foods

FitSugar — Wed, 25 Apr 2007 14:30:00 -0700

I have always loved hearing what nutritionist Joy Bauer has to say on the Today Show, because she understands that we all just want to feel good with ourselves. In her book Food Cures she explains what to eat (and when and how) for what's ailing you. From lowering high cholesterol and blood pressure, to improving skin tone, sharpening memory, sleeping better, taking charge of PMS and arthritis to just plain ole' feeling good, there's a food for it. What's more? She also explains what foods to avoid and how to make a proper grocery list.

Want to know what you should eat to boost your mood? Then read more

Joy gives Yahoo.com the scoop from her book on the ten foods to eat to help put you in a better mood:

Wild salmon (rich in omega 3 fats and vitamin D)
Spinach - (rich in folic acid and soluble fiber)
Skim milk - (rich in Vitamin D and B12)
Ground flaxseeds (rich in soluble fiber, omega 3 fats and folic acid)
Blackberries (rich in soluble fiber and folic acid)
Omega 3 fortified eggs - (rich in omega 3 fats, Vitamin D and B12)
Sardines ( rich in omega 3 fats and Vitamin D)
Soybeans - (rich in soluble fiber, folic acid and omega 3 fats)
Beans (rich in soluble fiber and folic acid)
Brussels sprouts (soluble fiber and folic acid)

Like the way this is going? Then buy Joy Bauer's Food Cures ($11.37) from Amazon.

Snack Attack: Sleepy Snacks

FitSugar — Tue, 29 Jan 2008 07:30:00 -0800

While I try to avoid eating less than three hours before bed, sometimes a girl just gets hungry. Luckily there are some snacks light in calories that make great bedtime snacks because they could actually help you fall asleep.

Here are some great suggestions from Joy Bauer for snacks that could help you improve your sleep:

Eat a light snack before bedtime to help produce serotonin (the calming hormone). Try a light snack - 200 calories or less - that’s mainly carbohydrate with a touch of protein. Many scientists claim that by combining an ample dose of carbohydrate together with a small amount of protein (which contains the amino acid tryptophan) your brain produces serotonin, which is known as the “calming hormone.” And when we’re calm, we are certainly more apt to fall asleep. Suggested bedtime snacks:

1 slice of whole wheat toast topped with 1 small slice of low-fat cheese

1/2 cup healthy cereal topped with 1/2 cup skim milk

1 banana with 1 teaspoon of peanut butter

1 rice cake topped with 1 tomato slice and 1 slice turkey breast

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