FitSugar

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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How to Make the Most of Your Lunchtime Workout

FitSugar — Fri, 08 Jun 2007 11:45:00 -0700

Fitting a regular workout into an already busy routine of carpools, work, errands, etc. can be tough. This is why so many folks opt for the lunch time workout. Not that squeezing in a workout and a meal in an hour is an easy thing to do.

Here are a few ideas on how to optimize your meal post workout:

Make sure you replenish your fluids post workout. The water cooler is your friend on the days you workout at lunch. Don't let yourself get dehydrated since a brain in need of water doesn't think so clearly. Plus, dehydrated muscles don't recover as well. Good for the body and good for the mind.
Fruits and soups can help re-hydrate your system - just make sure the sodium content of the soup is not through the roof.
Prepare a healthy lunch the night before and make sure your lunch packs a nutritional punch, as they say, including carbs and protein.
If you are bringing a salad add some grilled chicken or a hard boiled egg to your greens. You don't need much protein after your lunch workout, so there is no need to protein load after a 30 to 45 minute workout.
For carbs, choose whole grain breads or nuts over a powdered sugar donut. The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hour long workout. This helps the muscles recover and replenish quickly.

These tips should prevent the urge to eat your lunch while you exercise since we know that is just NOT necessary.

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You Asked: Energy Bar For a Meal?

FitSugar — Tue, 17 Nov 2009 09:00:48 -0800

Dear Fit,
I just got off the phone with a friend and I need some advice. She says for breakfast, she eats one Balance Bar. I know some bars are fortified with vitamins, but this doesn't seem like enough to me - calorie- or nutrition-wise. What do you think? Is it OK to eat an energy bar for a meal?
-Concerned Friend

This is an excellent question because I think many people grab a bar for a quick meal because it's quick, easy, and fairly inexpensive. Is it enough, though? To find out what I think read more.

Replacing a meal with an energy bar is not a good idea. For one, most bars contain only about 200 calories. That calorie amount is suitable for a snack, not a meal. Another reason is that those bars were designed to give someone energy before or after a workout, so they tend to be high in carbs and low in fiber. That translates to quick energy at first, but your friend probably feels tired and hungry soon after. The low fiber issue may also affect regularity. The bottom line is that energy bars are not designed to replace a well-balanced meal, since they won't offer the same kind of nutrition. Even the ones that are fortified with vitamins and minerals only offer about 25 percent of your RDI, which isn't very much.

I think it's best to ask your friend why she's only eating an energy bar for breakfast. Is she short on time? Is she trying to lose weight? Does she think it's healthy? Once you find out her reasoning, you can suggest healthy breakfast ideas that suit her needs. There are plenty of tasty options that are high in protein and fiber to offer sustained energy, are easy to make, and won't break the calorie bank.

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.

7 Health Mistakes You May Be Making

FitSugar — Tue, 24 Jul 2007 13:30:00 -0700

For the most part we all have good intentions when it comes to our health. However mistakes do happen, despite our best efforts to avoid them.

Here is a list from eDiets on the top seven mistakes most people make so that you can learn from other's mistakes (and maybe your own too):

Most people don't drink enough water! Water is the single most important thing for long, good health. We are talking water, not coffee, soda, juice, milk and just plain water.
Most people think their produce or vitamin supplement is providing all the vitamins and minerals that they need. Even people who eat really good fruits and veggies are not meeting the bodies nutritional needs. Our soils are depleted and our produce is grown so fast that it does not have time to absorb what it needs from the ground. All vitamins are not equal, so do your research before you buy your supplement.

There are five more so read more

Most people think they have to go to the gym to exercise. Any good health program includes exercise and going to the gym would be terrific for everyone, but the fact is that most people do not consistently set aside time to go to the gym. "Do anywhere" exercises are more effective because they can be practiced for the rest of your life along with your daily activities.
Most people think it is OK to eat chemicals. I do not know where modern man got the idea that it is OK to eat chemicals, but it is a big mistake! Chemicals are addictive. They have no nutritional value and are poisoning our bodies. Chemicals are addictive, and we are addicted to food. The more chemicals you eat the more you want.
Most people buy food for what is not in it as opposed for what is in it. This is a terrible mistake and is a sabotage to your system. Humans need fat, protein and carbohydrates to perform all the bodily functions properly. For 2000 years man has been consuming fat, carbohydrates and protein. Any diet that eliminates an entire food group for an extended period of time is not sound. This alone is jeopardizing your health.
Most people do not read the ingredients lists of the foods they buy. Most people buy their food for what it says on the label. Labels are designed to entice you to buy the product. The ingredients are the facts. If you only take one thing to heart out of this article, I challenge you to start reading the ingredients list.
Most people trust that the government is insuring the safety of our food. Yes, the government is watching out for the additives and the foods we eat, but they are really slow at it. Rarely will a product be deemed unfit for human consumption until it is determined beyond a reasonable doubt to be dangerous. This sometimes takes generations to determine if a food additive is harmful.

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Don't Make These Mistakes When Exercising in the Cold

FitSugar — Fri, 02 Nov 2007 11:45:00 -0700

When it's cold outside, it's tempting to just throw on a heavy sweatshirt and sweatpants and hit the ground running. Problem is, this could leave us ~~standing~~ running out in the cold, wet and uncomfortable.

To keep warm think about correcting these common mistakes many people make while working out in the cold:

Mistake #1: Wearing jeans or street clothes. Unless they’re waterproof (which most jeans are not) and designed to dry quickly (again, not my jeans), you’ll end up freezing cold and miserable.
Mistake #2: Wearing only cotton. Cotton is great, but not for working out in the cold weather since it absorbs and retains sweat, rain, and snow.
Mistake #3: Not layering clothing. Perfecting the art of layering is key to exercising happily outdoors in the winter. Not sure how to do it, be sure to check out my how to on layering effectively.
Mistake #4: Layering socks. I learned this lesson while skiing and as a kid and the theory is that your feet will stay warmer with more layers, however, you could end up cutting off your circulation in your tootsies and making things much worse (and painful). Instead, invest in one good warm pair of wicking socks.
Mistake #5: Not wearing a hat or gloves. We all lose a good amount of heat through our heads and hands, so keep warm by covering yours up.

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How to Make Your Time Count at the Gym

FitSugar — Mon, 30 Jul 2007 10:15:00 -0700

Here are a few things to consider when trying to make the most of your gym time. Maximize your workout time with the following tips.

Avoid distractions. I hate to be a nag, but you will get more out of your workout if you avoid distractions like TV, magazines, and your gossiping gal pals (save that for the sauna) and focus on your workout. If you are bored with your current cardio routine, try some of these cardio workouts.
Sneak in some cardio. When weight training, get your heart going by running in place between sets. Or why not find a jump rope!!!
Do Multitasking moves. Challenge more than one body part at a time. Combine bicep curls with forward lunges. Add an overhead press to your squats.
Pay attention to traffic patterns. Ask the folks at the front desk for times when the gym is slow and schedule your workout for those periods.
Go in with a game plan. Figuring out your workout ahead of time will keep you from wandering around the gym aimlessly, wasting time.

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Thinking of Getting Inked?

FitSugar — Fri, 13 Nov 2009 08:00:09 -0800

I have never gotten a tattoo unless you count the temporary henna kind, but it looks like I might be in the minority. About 25 percent of 18- to 30-year-olds have been inked, and 65 percent of them are women. If you've always wanted to get your fave butterfly etched onto your ankle, here are some things WebMD wants you to know before anyone puts a needle to your skin.

Pay the money and go to a shop that has licensed tattoo artists. Since getting a tattoo involves breaking the skin with a metal object and coming into contact with blood, you want to make sure the studio is clean, so there's the lowest risk possible for infection.
There are serious risks involved, such as contracting life-threatening HIV or hepatitis C from unclean equipment. You could also get other infections including impetigo, MRSA, or cellulitis. It's OK if you don't know what these are, just know you don't want them.
It's also possible to have an allergic reaction to the tattoo ink, so before getting an enormous fairy imprinted across your back, you probably want to do a small patch test on your skin first.

To find out what else you should know, read more.

Also note that your skin will look a lot different at age 25 than it will at 65, so keep that in mind when choosing the design, size of tattoo, and area of your body.
The artist should thoroughly wash his or her hands before they begin, and wear gloves to prevent the spread of infection.
Be sure all needles are removed from a sterile, single-use package, and all equipment is sterilized after each use.
Make sure you don't drink alcohol or take drugs (including aspirin) the night before or while getting a tattoo.
If you're sick, wait until you're healthy to get your tattoo, since you'll need energy to heal.
Follow the after-care instructions so your skin heals quickly and without any complications.
After you've had a tattoo, you can change your mind and have it removed by a doctor, but know that your skin most likely won't look like it did pre-tattoo. The procedure tends to require a series of visits, it's expensive, and often the tattoo can't be completely removed.

Do you have a tattoo? Did you have any complications? Tell me in the comments section below.

Source: Flickr User geishaboy500

Are the Kardashians' QuickTrim Diet Products Quackery?

FitSugar — Thu, 12 Nov 2009 05:50:02 -0800

A very pregnant Kourtney Kardashian is having a hard time accepting her baby weight. Slim sis Kim says that "Kourtney is going crazy. She feels so big right now. She's just ready to have the baby." According to Us Weekly, sisters Kim and Khloe are both dieting with their QuickTrim diet products and expectant mom Kourtney is jealous because she sees how they're both losing weight.

I've got to admit that I'm sick of hearing about the Kardashians, and now they're promoting this diet product and proving that it works. Ever wonder what it is exactly, or if it's even healthy? My gut says it's not, so I decided to check out the website to see what I could dig up. Here's what I found: QuickTrim Fast Cleanse ($30) is a "lemonade flavored drink designed to help rid the body of excess water weight, belly bloating, and intestinal bulk." So are you supposed to drink these magic citrus beverages all day and that's it?

To hear more about QuickTrim and what the ingredients are, read more.

The Fast Cleanse drink I just described is one product made by QuickTrim. It contains many ingredients including pure lemon juice concentrate, chicory root (fiber), and aloe vera gel. Although it's made with natural ingredients, detoxing your body isn't necessary.

QuickTrim makes two other diet supplements, but these are in tablet form: Extreme Burn ($50) and Burn & Cleanse ($60). Extreme Burn claims to burn up to 8,000 extra calories per month. Burn & Cleanse is a 14-day diet system that promises to burn calories all day, and cleanse and detox you all night. They're made with ingredients such as cocoa extract, acai fruit extract, hyssop, false unicorn root, and green tea leaf extract. Sounds like a witch's potion to me. But at least you're instructed to take these tablets between meals, not in place of them.

These pills are supposed to stimulate your metabolism, maintain your blood sugar levels, burn fat and calories, and contain antioxidants to promote a happy mood. Safety-wise, QuickTrim products are not FDA-approved, so I'd skip them completely and save your moolah to buy things you know will help shed pounds, like a gym membership or fresh fruits and veggies. If you're trying to lose weight, don't fall for this quick-fix diet scam. As I've said before, the safest and most effective way to slim down is with a healthy diet and regular exercise.

Smarter Eats: Gwyneth Reminds Us to Get a Healthy Dose of D

FitSugar — Wed, 11 Nov 2009 14:30:31 -0800

Gwyneth Paltrow's dishing out some healthy advice on GOOP this week - get your daily dose of vitamin D. The super-fit star points to Dr. Frank Lipman's healthy tips for getting our fair share of the vital D, who reminds us that, especially this time of year -when we head into the colder season and see less sunlight - it's even more important to supplement our diets with the vitamin, and avoid a vitamin D deficiency.

If you're wondering why it's so important, just remember that vitamin D was first recognized for its importance in maintaining healthy calcium levels for our bones. According to Dr. Lipman, it's now becoming increasingly apparent that we've underestimated the value of the vitamin, and a lack of it has been associated with obesity, high blood pressure, heart disease, and breast cancer - to name a few.

Since we rely on the sun to generate the most reliable way of getting vitamin D, it's a good idea to up your intake of foods that can naturally deliver the goods - try fortified milk in your cereal, dried shitake mushrooms with your stir fry or salad, and wild fatty fish, like salmon and halibut. Just be aware that only 10 percent of your vitamin D intake can come from food, so to really eat smarter and healthier, it might just be a good idea to supplement with the active form of the vitamin, D3. Be sure to read all of Dr. Lipman's great tips, and until we see some sunlight this Spring, make sure you're getting your daily dose with fortified foods.