FitSugar

Understanding Ice Cream: Light, Low Fat, Reduced Fat

FitSugar — Fri, 08 Jun 2007 02:00:00 -0700

You might be asking yourself what is confusing about ice cream? It is delish, cold, creamy and loaded with fat. Well not always since ice cream manufacturers have become hip to the fact that consumers are watching their waistlines and fat intake. So you might see ice cream labeled "light" or "low fat," but buyer beware those terms do, in fact, mean different things.

Here is a little primer for understanding the different ice cream options out there:

Ice cream contains at least 10% milk fat. Many premium ice creams (like Ben & Jerry's) contain around 13 - 17% milk fat.
"Reduced Fat" ice cream must contain 25% less fat than regular ice cream made by the same company.
"Light" ice cream has at least 50% less total fat than regular ice cream made by that company.
"Low-fat" ice cream can have a maximum of 3 grams of fat per 1/2 cup.

So buy wisely and remember just because it is "low-fat" doesn't mean you should eat more. You can also try just having a few bites of ice cream in a bowl and savor the full flavor (and fat) of the real thing. You know I am going to say it - never eat directly from the container cause you will have no idea how much you have really eaten and quite possibly over eat.

Food Review: Sargento Reduced Fat 4 Cheese Italian

FitSugar — Wed, 14 May 2008 12:00:00 -0700

To say I have a passion for cheese would certainly not be an exaggeration. I do, however, try to use low-fat cheese when I can, since it is a great way to save on calories and fat intake. Most reduced-fat dairy products don't have added ingredients to make up for the fact that fat has been removed.

I just tried a reduced-fat cheese by Sargento – 4 Cheese Italian Cheese, a blend of reduced-fat mozzarella, smoked provolone, Romano, and Asiago ($2.99 per 8-oz. package). As a plus, it is shredded for my convenience. Too see what I thought of this cheese and how it compares calorically with similar full-fat cheeses, just read more.

This cheese is tasty and melts quite nicely. My new favorite go-to snack is placing a bit of cheese in a sliced whole-wheat pita and toasting this mini cheese sandwich until the cheese has melted. It satisfies both my taste buds and my hunger. The taste of the smoked provolone is subtle but definitely there. This reduced-fat cheese does compare favorably with a similar full-fat version, which is a blend of six cheeses.

1/4 cup (28g)	Reduced Fat Italian Blend	Regular Italian Blend
Calories	80	90
Total Fat	4.5 g	7 g
Cholesterol	15mg	20mg
Sodium	220mg	200mg
Protein	8g	7g
Calcium	20% RDI	20% RDI

The caloric difference isn't that large but the fat content is certainly lower. I just fear that unfortunate consequence of overeating that often accompanies reduced-fat or reduced-calorie food. I must add that this cheese would be a great for making pizzas, too.

Have you tried it? Tell me what you think in the comment section below.

Source

Smarter T-Day Eats: Go Gold For Your Mashers

FitSugar — Thu, 19 Nov 2009 03:00:11 -0800

I love me some mashed potatoes, especially on Thanksgiving. The problem is that this dish is usually overloaded with tons of butter and cream, which can be a big problem if you're trying to stay healthy. One way I make my mashed potatoes healthier is by using Yukon Gold or Yellow Finn potatoes instead of the old stand-by, Russet potatoes.

It might seem peculiar that switching out potatoes makes a difference, but these smaller variety potatoes are naturally creamy and sweet, and their skins taste like butter. This means that you can cut down on the amount of butter and cream you would normally add to the dish.

When shopping for Yukon Golds or Yellow Finns, look for smaller ones that aren't much bigger than one inch in diameter. Potatoes harvested early are creamier because they're more tender. Also, the more yellow the potato, the better - it's vitamin A contained in the skin that give these potatoes their golden hue. There's potassium in the skin too, so when making your mashers, don't peel! Another great thing about Yukon Golds and Yellow Finns is that their skins are pretty thin and won't detract from the creaminess of your dish if you leave them on.

For a few more tips on how to make mashed potatoes healthier, read more.

For added nutrition, add sweet potatoes to your mashers mix.
Substitute reduced fat or lowfat milk for the cream, or try making them with evaporated skim milk.
Cut back on salt by seasoning mashed potatoes with garlic, onion, and herbs.
Omit dairy altogether and mash in cauliflower and broth instead.

How do you make your Thanksgiving meal healthier? Share the details in our Healthy Recipe Group.

Source: Flickr User karindaziel

High Blood Pressure? Drink Milk

FitSugar — Fri, 22 Feb 2008 16:00:00 -0800

If you're looking to keep your blood pressure down then you may want to drink your milk - just like your mother always told you.

New research has found that women who drank more fat-free milk and had higher intakes of calcium and vitamin D from foods, and not supplements, tended to have a lower risk for developing hypertension or high blood pressure. Here's more:

When the researchers investigated the benefits of milk specifically, they found women who drank two or more servings of fat-free milk each day reduced their risk for high blood pressure by up to 10 percent compared to those who drank fat-free milk less than once a month. The same was not found for higher fat milk and milk products or calcium and vitamin D supplement users.

Though I'm good for a glass of skim milk a day, many of us despise drinking milk, so keep in mind that the best defenses against hypertension still remain to exercise, reduce salt intake, quit smoking, limit alcohol intake, and lose excess weight.

Source

Why Exercise Won't Help You Lose Weight . . . Sort Of

FitSugar — Thu, 05 Nov 2009 03:00:36 -0800

There have been a lot of reports in the last year confirming that contrary to popular belief, not all exercise leads to significant weight loss. If you want to shed pounds, it mostly comes down to diet. It’s no surprise that changing your diet can help you lose weight, but for decades, many people believed that exercise was the best pathway to a slimmer, fitter you.

Today the New York Times added to the news that exercise doesn’t significantly aid in weight loss by reporting the results of an exercise and obesity study. The study followed a group of 58 obese individual who underwent three months of supervised aerobic activity but didn’t change their diets at all. And while the group lost an average of seven pounds, many participants barely lost three.

I admit that when all of these studies started coming up I was a little shocked, but it turns out that high intensity workouts mainly burn carbs, not just fat.

To hear what type of exercise may maximize fat loss, read more.

The article explains: "'The message of our work is really simple,' although not agreeable to hear, said Edward Melanson, PhD, the lead author of the study. 'It all comes down to energy balance,' or, as you might have guessed, calories in and calories out. People 'are only burning 200 or 300 calories' in a typical 30-minute exercise session, Melanson points out. 'You replace that with one bottle of Gatorade.'"

Fat loss can be maximized, but it’s a matter of how you approach your workout. To do this, work out at a lower intensity in your fat-burning zone, which is 60 to 70 percent of your maximum heart rate. For most people this zone falls between 105-134 beats per minute. Melanson’s study also found that once weight is lost from reduced calorie intake, exercise might prevent it from coming back by resetting metabolic pathways that stop the body from wanting to store fat.

The research is interesting, but should not dissuade any of us from our fitness goals. The benefits of exercise reach far beyond weight loss - it helps the brain function better, reduces stress, creates a toned body, and is important for healthy heart function.

Speak Up: Your Favorite Healthy Food Swaps

FitSugar — Mon, 02 Nov 2009 14:00:10 -0800

Great tasting foods such as creamy soups, baked treats, and fried foods tend to be high in calories. So if you can make simple food swaps that reduce calories, but still satisfy your taste buds, you can drop pesky pounds or prevent weight gain.

When making peanut butter and jelly sandwiches, I skip the sugar-based jelly and substitute real fruit instead. And when I crave ice cream, I opt for a little bowl of vanilla Greek yogurt with maple syrup since it has less fat and fewer calories, but contains more protein. What about you? Share some of your simple food swaps that make your daily diet healthier and lower in calories.

Increase Your Pace Slightly and Burn More Calories

FitSugar — Wed, 28 Oct 2009 09:00:02 -0700

If you're trying to lose weight, cardio is your best friend. Workouts that get your heart rate up, such as running, biking, and using a cardio machine, are the best way to burn calories and reduce your percentage of body fat. Another fact to point out is that the faster you move, the more calories you'll burn. I'm not suggesting that you have to sprint through your entire workout - increasing your pace even a small amount will make a difference. Here are two ways to increase your speed when doing cardio.

Add intervals. After warming up, move at your usual pace for one minute, then increase your speed for one minute, then return to your usual pace for a minute. Repeat this sequence for 30 minutes, and then cool down. Need a plan to follow? Here are some interval workouts for all types of cardio. Remember, interval training is proven to reduce belly fat.
Increase your overall pace just sightly. Running at a pace of 5 mph (12-minute miles) burns 263 calories in 30 minutes. If you run a bit faster at 6 mph (10 minutes per mile), you'll burn 292 calories. It may not seem like a big difference, but if you run five times a week, you'll burn an extra 145 calories.

Increasing your speed when doing cardio won't take a lot more energy, but it'll sure make a difference to your body. You'll burn more calories, which translates to a slimmer, more defined frame. It will also help with your endurance, and make you stronger.

Health Foodie Community Right Here on FitSugar!

FitSugar — Fri, 16 Oct 2009 08:00:38 -0700

I'm into food - it's hard to live in SF and not become a foodie. I am also a health fanatic. These two parts of my life do not need to be mutually exclusive. One great place they meet up is the FitSugar Community. There are two groups which really get to the heart of the matter when it comes to healthy food.

There's the Healthy Recipe Group, and the name of the group really says it all. It's a place where you can find and share healthy recipes. Many are traditional recipes that have been "rehabbed" to reduce calories and fat. One tasty example is this vegetable-heavy simple weeknight chili.

For the times when you feel a little peckish, but don't want to dive into a bag of Doritos, there is the Snack Attack group. The group is full of quick treat ideas that won't break the caloric bank and many that help fill your nutritional requirements too. I'm hoping to make the baked pears with yogurt tonight.

If you need some inspiration for healthy cooking and eating, these groups are great places start. Please feel free to share your recipes and snacks here too. I am always looking for new ways to satisfy my palate while keeping my health in mind.

You Asked: How to Get Rid of My Ab Flab

FitSugar — Mon, 12 Oct 2009 03:47:12 -0700

Dear Fit,
I'm fairly thin, have muscular thighs from running 20 minutes a few times a week and toned arms from doing yoga, but my belly is pudgy. I heard crunches won't get rid of my gut, but what exercises will?
- Jiggly Middle

We all have areas of our body that hang on to fat, so to hear my suggestions about how to get rid of the extra around your midsection keep reading

Just Released: Three Fitness Video Games For the Wii

FitSugar — Mon, 12 Oct 2009 03:00:47 -0700

Confession: I love playing video games - I especially love them on the Wii because I get to move, jump, and shake myself into a tizzy. Three fitness games were released for the Wii this last week and even though it's not like doing the real deal outside, the games are a fun way to burn calories and whip your bod into shape.

Nintendo Wii Fit Plus ($20) Wii Fit Plus is Nintendo's follow-up to the popular Wii Fit. There are new exercises, balance board games, and strength and yoga activities, as well as targeted exercise routines for things like reducing tummy fat and toning your figure. A great improvement is the addition of a calorie counter - after you complete each exercise the game tells you how many calories you've burned.

To hear about the other two games, continue reading.