FitSugar

Healthy Sandwich: Skip Mayo and Use Avocado

FitSugar — Wed, 10 Jun 2009 11:00:00 -0700

A sandwich sounds like a healthy meal, but if yours isn't a real sandwich without a thick layer of mayonnaise, then you're looking at added cholesterol and calories you could do without. So the next time you make or order a sammy, spread a quarter of a ripe avocado on your bread instead of mayo. As you can see from the chart below, you'll end up with plenty of flavor and less calories, cholesterol, saturated fat, and sodium. Avocado also offers fiber and potassium.

	2 tbsp mayo	1/4 avocado
Calories	115	80
Total Fat	9.8 g	7.4
Saturated Fat	1.4 g	1.1
Cholesterol	8 mg	0 mg
Sodium	209 mg	4 mg
Carbs	7 g	4.3 g
Fiber	0 g	3.4 g
Sugar	1.9 g	.3 g
Protein	.3 g	1 g
Calcium	4.1 g	6 mg
Potassium	2.6 g	243.7 mg

Source

Is Mayonnaise a Magnet for Salmonella?

FitSugar — Wed, 02 Jul 2008 03:00:00 -0700

There are bound to be barbecues a plenty this Fourth of July weekend. With this tainted tomato scare, I for one definitely have salmonella on my mind. I typically associate mayo with food poisoning, since people tend to leave this condiment, and the food it's added to, out for long periods of time.

I was relieved to read in the NY Times recently that mayo doesn't really deserve this bad rap. Since most commercialized mayo is made with vinegar or other ingredients that make it acidic, it's actually less likely to spoil. Phew! According to a study published in the Journal of Food Protection, mayo added to foods may even help to prevent food poisoning. The reason mayo may become contaminated is if it's not properly stored, if it's mixed with low-acid foods like seafood or chicken, or if the mayo is homemade.

Fit's Tips: If you plan on hitting a BBQ this weekend (or any other weekend for that matter), be sure the mayo hasn't been left out. Also, check the ingredients. Hellmann's, Best Foods, Miracle Whip, and Kraft all contain vinegar, so they're a better choice than homemade mayo when it comes to spoilage. Steer clear of pasta and potato salads containing mayonnaise that have been left out for more than two hours. If it's above 90° F, then one hour is the limit.

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A Breakdown of Tiny Tastes

FitSugar — Fri, 19 Oct 2007 10:15:00 -0700

I'm a huge fan of enhancing my meals with a little somethin' somethin'. A slice of cheese here, a pat of butter there, a smear of peanut butter on that. It's just a little bit, so it can't really affect my diet, right?

Well, if you're trying to lose weight, cutting calories is the way to do it. If you're always adding and sprinkling and smearing extras onto your food, well all those little things could start to add up. I'm not saying you need to ditch the little pleasures of life, like a dollop of mayo, but here's a breakdown so you can add them up for yourself. It's just good to be conscious of what they're worth, instead of just pretending that they don't mean much.

Want to see the random list of common tiny tastes? Then read more

	Serving Size	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Cheddar Cheese	1 slice (1 oz.)	114	9.4	176	.4	7.1
American Cheese	1 slice (1 oz.)	105	8.8	417	.4	6.2
Avocado	1/4 of the fruit	72	6.7	3.4	3.7	.9
Tomato	1 slice (1/4" thick)	4	.1	0	.9	.2
Cucumber	1/4 of whole, sliced	11.2	0	1.5	2.7	.5
Hummus	2 tbsp	54	2.6	72.6	6	1.4
Salt	1/4 tsp	0	0	581	0	0
Pepper	1/4 tsp	1.2	0	.2	.4	0
Heinz Ketchup	2 tbsp	30	0	380	8	0
Heinz Organic Ketchup	2 tbsp	35	0	355	8.8	0
Yellow Mustard	2 tbsp	6	.4	112	.8	.4
Grey Poupon Dijon Mustard and Country Mustard	2 tbsp	10	0	240	0	0
Beaver Honey Mustard	2 tbsp	30	0	90	4	0
Honey	1 tbsp	64	0	.8	17.3	.1
Peanut Butter (salted, chunky)	2 tbsp	188	15.9	150.4	6.7	8
Cream Cheese	2 tbsp	90	9	75	0
Salted Butter	1 pat	36	4.1	28.8	0	2
Balsamic Vinaigrette	2 tbsp	90	8	300	4	0
Ranch Dressing	2 tbsp	148	15.6	287	1.3	.4
Mayonnaise	2 tbsp	180	20	180	0	0
Bread and Butter Pickles	1 slice	6	0	54	1.5	.1
Sweet Pickle Relish	2 tbsp	39	.1	243	10.5	.1
Whipped Cream	2 tbsp	70	.7	60	.6	1.6
Chocolate Fudge Syrup	2 tbsp	133	3.4	132	24	1.7
Strawberry	1 large, sliced	6	.1	.2	1.4	.1

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P.L.O.W. - Cinco de Mayo Weekend Mix

FitSugar — Sun, 06 May 2007 03:30:00 -0700

Chances are you did a little something for Cinco de Mayo yesterday, so in an effort to keep the celebration going all weekend long I've created this play list of songs with a Latin flair for your next workout...and yes, I know they are not all songs of Mexican origin but I wanted to have a little fun. Want to hear it? Then press the green play button after the break. read more

Total PLOW = 41:12

I know this play list will get your blood pumping to this booty shaking music, I can't stop moving!

Healthy Cinco de Mayo Recipe: Addictive Sweet Potato Burritos

FitSugar — Tue, 05 May 2009 09:00:00 -0700

Happy Cinco de Mayo! For many of us, the holiday provides a reason to enjoy delicious Mexican food. I'm a sucker for the spicy cuisine, but it's not always the healthiest fare. Ramp up the nutritional content of your dinner by complementing your chips and salsa with a healthier main dish. These filling sweet potato burritos offer a traditional flavor kick with the added benefit of vitamin-rich ingredients.

This recipe is flexible to suit your personal taste preferences. I substituted black beans for the kidney beans in the original recipe, opted for whole wheat tortillas instead of flour ones, used yams instead of sweet potatoes, and went light on the shredded cheese. My burritos were dressed in salsa and avocado with a side of light sour cream, but the options are endless. Make this a vegan dish by withholding the cheese and sour cream.

To get this healthy Cinco de Mayo recipe, read more.

Addictive Sweet Potato Burritos
Allrecipes

Ingredients

1 tablespoon vegetable oil
1 onion, chopped
4 cloves garlic, minced
6 cups canned kidney beans, drained
2 cups water
3 tablespoons chili powder
2 teaspoons ground cumin
4 teaspoons prepared mustard
1 pinch cayenne pepper, or to taste
3 tablespoons soy sauce
4 cups cooked and mashed sweet potatoes
12 (10 inch) flour tortillas, warmed
8 ounces shredded Cheddar cheese

Directions

Preheat oven to 350 degrees F (175 degrees C).
Heat oil in a medium skillet, and saute onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.

Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet.

Bake for 12 minutes in the preheated oven, and serve.

Makes 12 burritos. May be made ahead of time, individually frozen, and heated.

Print recipe with images | without images

Make It a Morning Workout on Cinco de Mayo

FitSugar — Mon, 04 May 2009 13:00:00 -0700

There's nothing quite like lounging with some pals after a long day of work, sipping margaritas and dipping chips in guacamole. It's not healthy to indulge like that every night, but Cinco de Mayo gives me an excuse to put a little ole into my evening. Because I'll be heading from the office to a fiesta, I'm going to set my alarm earlier tomorrow morning to make sure I work out.

It's tempting to adopt an all or nothing attitude whenever there's a holiday that encourages indulgence. Instead of resigning to more unhealthy habits just because you'll be indulging during dinner, use your morning workout to feel better about your splurges. You'll be able to enjoy them more without the added guilt of skipping your workout.

Want to know how much activity you need to burn off a shot of tequila? Just read more.

A 130-pound woman would have to run 6 mph (or 10 min/mi) for 10 minutes to burn 98 calories, the equivalent of a 1.5 ounce shot of tequila. Will you be working out tomorrow morning?

Source

Get Wellness Tips From the Mayo Clinic at Home

FitSugar — Fri, 23 May 2008 13:00:00 -0700

The Mayo Clinic offers top-notch medical care but the problem is that not all of us live within driving distance to Rochester, MN.

Now, you can get wellness advice and tips directly from the Mayo Clinic in the comfort of your own home by using their new Wellness Solutions DVDs. From high blood pressure, to back pain, to IBS, you might just be able to find a solution for whatever common health problem ails you. Each DVD includes an informational section along with treatment options (alternative and traditional), nutritional information, and a yoga session. One DVD costs $20, so while they're not the cheapest DVDs on health topics, you know your money is well spent since the advice you're getting comes from the best of the best. Buy online at Gaiam.

Has anyone tried any of these wellness DVDs already? I'd love to hear what you think.

In Honor of Cinco de Mayo: Margarita vs. Mexican Beer

FitSugar — Sun, 04 May 2008 02:00:00 -0700

Cinco de Mayo is coming up this Monday, so you may be in the mood to celebrate with a cold beverage this weekend. How do you choose between a margarita and a Mexican beer with a squeeze of lime? Quite possibly knowing the caloric content of each drink would help you decide. Take this short quiz to see how these two faves stack up against each other.

Source

Take the quiz

Just in Time for Cinco de Mayo: Corazon Chips

FitSugar — Fri, 04 May 2007 02:30:00 -0700

Cinco de Mayo screams chips and salsa. You can still have your chips and still stay healthy with these new chips...

Corazonas Chips are made with whole oats and plant sterols, proven cholesterol-reducing ingredients. Additionally, Corazonas Heart-Healthy Tortilla Chips are a good source of fiber, cholesterol-free, trans fat-free, low in saturated fat, all-natural, and depending on flavor, a low or reduced-sodium snack. Each of the three flavors have 140 calories for one ounce. You can actually buy them online from Amazon.com (packs of 12 and 24). If you want to get them in time for May 5th then visit Corazonas.com to find where you can buy them at a store near you.

Olé!

Fit's Tip: If you're hosting the party, throw out the bags before anyone gets there, they'll never know they're healthy.

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.