FitSugar

How Do "Light" Food Labels Trick You?

Leta Shy — Thu, 26 May 2011 01:53:51 PDT

Gone are the diet-craze days when "fat-free" products were king, however, the supermarket still abounds with "light" versions of different products. Reduced fat or low calorie can mean higher salt or sugar contents or a longer list of unidentifiable ingredients. Sometimes it's all too easy to trick yourself into thinking you are doing better by reaching for the seemingly healthier version. What do you know about tricky "light" labels? Take our quiz to find out!

Take the Quiz

Understanding Ice Cream: Light, Low Fat, Reduced Fat

FitSugar — Fri, 08 Jun 2007 02:00:00 PDT

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.

Why You Should Marinate Your Meat

Leta Shy — Sat, 26 May 2012 19:29:02 PDT

Barbecue season is upon us, so let's celebrate by grilling, since it's an easy and low-fat way to cook. If you're grilling, protect your health by marinating your meat. Here's why marinating is good for your health and tips on how to keep it safe.

Marinating meat, fish, and poultry significantly decreases the amount of carcinogenic heterocyclic amines (HCAs) produced when the meat is cooked at high temperatures, like in grilling. Marinades can reduce HCAs by as much as 99 percent. Adding rosemary to the marinade may even up the anticancer potential of your marinade even more. While research is unclear why marinades protect meat so much, the belief is that they act as a barrier against the high heat, or may reduce chemical precursors of carcinogens from the meat.
The acid in marinades may slow the growth of harmful bacteria, like listeria.

Learn a few more tips about marinades after the break.

5 Reasons Why You Should Remember to Eat More Berries

Michele Foley — Mon, 30 Apr 2012 14:54:32 PDT

Berry season is right around the corner, and if a big bowl of strawberries, blueberries, and blackberries didn't excite you before, maybe this news will: eating at least two servings of berries per week can help delay age-related memory loss in women. A recent Harvard study followed 16,010 women over the age of 70, finding those who ate berries slowed memory loss by almost three years. Researchers cite the plethora of antioxidants packed into these small fruits as being the reason. If preventing memory loss weren't enough, here are five more reasons why you should up your berry intake.

They help with weight loss: Berries are loaded with the antioxidant anthocyanin, which has been shown to alter the activity of genes found in human fat cells, making it more difficult to put on weight. Blueberries, specifically, have been shown to diminish stubborn belly fat.
They are good for your brain: Investigators with the US Department of Agriculture Human Nutrition Research Center on Aging in Boston found that the polyphenols in berries help the part of the brain that takes care of regular maintenance and "housekeeping." Blueberries and strawberries were said to contain the most polyphenols.
They are good for your eyes: Berries, especially blueberries and raspberries, contain lutein, which is important for healthy eyes and sharp vision.
They help protect against disease: Berries are brimming with carotenoids, an antioxidant that has been shown to reduce the risk of cancer. Other phytonutrients in berries have been shown to protect against heart disease, diabetes, and arthritis. Those deep hues pay off tenfold when it comes to maintaining the health of your body.
They help slow down the aging process: The powerful antioxidants in berries prevent free radical damage in your body, and less free radical damage means slowing down the aging process to help you live longer!

Amped up for berry season yet? Mix things up by making one of these healthy berry recipes for breakfast, lunch, dinner, and cocktail hour!

5 Exercises to Ditch Arm Flab Forever

Shape — Thu, 19 Apr 2012 03:07:15 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

Ah, that infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

The Ultimate Abs and Arms Workout

See Jay's arm workout after the break!

A Reader Recipe: Southwestern Quinoa Salad With Lime Cilantro Vinaigrette

Fit Community — Sat, 14 Apr 2012 04:06:13 PDT

Get your daily fiber fix with this Southwestern quinoa salad recipe from FitSugar reader For the Love of Fiber. She shared it with us in our Healthy Recipe Group in the Fit Community.

This salad takes quinoa to the next level, and has been known to turn quinoa haters into ambassadors.

Learn how to make this recipe after the break!

Make a Healthy Grilled Cheese Sandwich With These Simple Tweaks

Michele Foley — Thu, 12 Apr 2012 12:01:39 PDT

Happy National Grilled Cheese Day! Just because you're following a healthy diet doesn't mean you have to skip out on this classic sandwich. Check out these tips on how to make a healthier grilled cheese.

Start with the right bread: For many of us, grilled cheese meant a slice of American cheese melted between squishy white bread. Now that we're all grown up, skip overly processed white bread for a whole-grain variety instead. You'll wind up with more fiber, vitamins, and essential nutrients like magnesium and zinc.
Not all cheeses are the same: When you're concerned about your weight, cheese can seem like an off-limits food. Although cheese may deliver in fats, it's also a great source of bone-building calcium and protein. When building your sandwich, it's OK to indulge in a full-fat variety, but use a smaller serving - a little goes a long way when it comes to flavorful varieties like Asiago or Parmesan. If you're worried about cholesterol, look for low-fat or reduced-fat varieties, or choose goat cheese. Compared to cow milk cheese, goat milk cheese contains less fat, less cholesterol, and fewer calories. Whatever you do, steer clear of oily, processed American slices.
Don't stop at cheese: Unless you're a grilled-cheese purist, a sandwich is a great way to sneak fresh veggies into your diet. When making a grilled cheese, consider adding things like red peppers, tomatoes, or arugula. Fruit also works really well when paired with cheese; consider adding some apple or pear slices to your next concoction. Check out this recipe for roasted red pepper, portobello, and smoked gouda grilled cheese.
Hold the butter: Your sandwich does not need to be slathered in saturated fats, so skip the butter. Instead, try making your grilled cheese on a sandwich press, or lightly spray a sauté pan with your choice of cooking oil.

4 Cruciferous Veggie Recipes to Improve Breast Cancer Survival

Lizzie Fuhr — Wed, 04 Apr 2012 12:54:42 PDT

While we know that crunchy, cruciferous veggies pack a big punch of vitamins and flavor, a recent study shows that they are also fantastic medicine for breast cancer survivors. The women with the highest daily intake of cruciferous vegetables had a 62 percent reduced risk of breast cancer mortality and 35 percent reduced risk of breast cancer recurrence. If you're not acquainted with cruciferous veggies, have no fear. Here are a few delicious seasonal recipes to get a heaping help into your diet.

Bok choy is fat-free, low in calories, and loaded in vitamins K and C. The calcium and potassium-rich cruciferous cabbage is beautifully highlighted in this healthy breakfast recipe for bok choy hash with poached eggs.

YumSugar's video recipe for broccoli romanesco is a simple and beautiful dish that will help you get your fill of this funky - even prehistoric-looking! - vegetable, rich in vitamin C, folic acid, potassium, and fiber.

Keep reading for two more healthy cruciferous veggie recipes.

6 Tips For a More Intense Cardio Workout

Jenny Sugar — Wed, 04 Apr 2012 01:22:50 PDT

Cardio workouts are important for heart health and are also a must do if you're trying to slim down. Whether you're running, swimming, hopping on a bike, or taking a cardio class, incorporate these six tips to get more out of your heart-pumping sessions.

Include sprinting intervals: By alternating between a few minutes at a moderate pace and throwing in bursts at a faster pace, you'll burn more calories, build endurance, and become faster and stronger. Not to mention, intervals are also proven to reduce belly fat.
Use those arms: Many forms of cardio are all about the legs, so when possible, maximize your cardio time by focusing on working your arms as well. Swing them while running (don't hold on to the treadmill or elliptical handles), get creative with your arm strokes while in the pool, and don't forget to use them while in your Zumba or other cardio class instead of resting them by your sides.
Lengthen the duration of your workout: Most cardio workouts last between 30 or 45 minutes, so burn more calories by pushing yourself a little longer. Check out how many extra calories five minutes of cardio burns.

Keep reading to hear the rest of the cardio tips.

Wake Up! Pre-Workout Beverages to Boost Your Energy

Anna Monette Roberts — Mon, 02 Apr 2012 13:39:43 PDT

Whether they're working out first thing in the morning or after work, many people may feel a little drowsy and sluggish. Rather than heading to the gym with only one eye open, prepare by drinking one of these energy-boosting beverages to help you feel more focused, energized, and ready to push your body to do more.

Coffee or Green Tea
Caffeine increases your endurance because it changes how your body uses fat. Caffeine helps your body convert fat into readily accessible energy, so you can work out for longer. As an added bonus, studies have also shown that caffeine consumption helps reduce postworkout DOMS.

Green Juice
Rich in natural sugars, antioxidants, and phytonutrients, a homemade green juice is a glass full of easily absorbable nutrients, especially iron, which can combat your sleepy slump. And because green juice recipes are high in carbs but low in fiber, it helps give the body energy while also being easy to digest. Perfect if you need something on the way into the gym.

Apple Cider Vinegar
If you are a fan of kombucha, then you'll love the tart flavor of apple cider vinegar, which is rich in minerals, vitamins, and beneficial acids. For an energy booster sans caffeine, mix a tablespoon or two of apple cider vinegar in a cup of water and drink prior to a workout. Look for raw and unfiltered varieties to get the most nutrients possible. A small study also links apple cider vinegar to improved weight loss.

Preworkout Sports Beverages
Gatorade, Vega Sport, and Biosteel High Performance offer sports drinks that are developed specifically for before workouts. Each drink is formulated with ingredients to help stimulate and energize the body. We recommend these drinks for more intense or longer workouts.