FitSugar

Healthy Cooking Tip: Slow Cooker and Steaming

FitSugar — Fri, 14 Nov 2008 08:00:00 -0800

To me, falling temperatures at sunset mean cooked veggies for dinner. Raw carrots just don't cut it when it is sweater weather inside my house. But don't just boil your vegetables, because how you prepare your produce affects its nutritional quality. Two simple methods help preserve vital nutrients: steaming and slow cooking.

Steaming helps veggies retain nutrients better than other methods, especially when compared to boiling. The vitamins and minerals are leached out into the hot water when you throw your veggies into boiling water, but steaming preserves more of the nutrients. The slow cooker is not only convenient, but cooking foods at lower temperatures may help preserve nutrients that can be lost when food is cooked rapidly at high heat, like grilling. Plus it is great to load the slow cooker with a bunch of veggies and lean protein.

This reminds me, I need to find some new recipes for my slow cooker. Got any you want to share?

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Cool Healthy Gadget: Ziploc Zip'n Steam Bags

FitSugar — Thu, 11 Oct 2007 11:45:00 -0700

I am always looking for new ways to cook healthfully and so when a new product comes along to make it that much easier, I love to share it with you guys.

I've been hearing a lot about these new Ziploc Zip'n Steam Bags and while I have not yet been able to get my hands on them, I am liking the idea especially since it puts your microwave to use in a healthy way. Here is how it works: Each bag has patented vents that allow food to be steamed under pressure so that it is cooked thoroughly and evenly for healthy meals in minutes. You can steam anything from fresh veggies to fish, just throw on some seasoning and pop the bag full of goodies in the microwave. No need for oils or fats - healthy cooking doesn't really get any easier than that.

I do believe that getting a reusable steamer would be much better for the long run and for the environment, but if you have yet to purchase one, these are a good way to meet your steaming needs temporarily. If anyone has tried them, let me know what you think. If not, you should be able to find them at supermarkets nationwide.

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The Raw and The Cooked: Veggie Edition

FitSugar — Tue, 31 Jul 2007 11:45:00 -0700

To me, summertime means fresh veggies. They are in season, abundant and since they are so abundant, tasty and cheap. However, I do prefer some of my veggies cooked, but are they just as nutritious? Let's find out.

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Have You Ever Done a Cleanse?

FitSugar — Wed, 28 Oct 2009 03:47:09 -0700

I was asked recently if I've ever detoxed like Gwyneth Paltrow does. Personally, I've never committed myself to a rigid master cleanse or detox diet for a prescribed amount of time, but I've definitely made adjustments to my diet.

After an unusually indulgent holiday season spent away from home, I cut out alcohol and sugar for a month and ate nothing but brown rice and steamed veggies for two days. And though I do think putting limits on sugar and alcohol are helpful, you won't see me on a restrictive meal plan like that again. It's important for me to have a balanced diet that also consists of dairy, fruit, and lean protein, and most cleanses don't allow for that.

I have a few friends that cleanse at least four times a year and they swear it does wonders for them. What about you - have you ever cleansed?

You Asked: Same Thing For Breakfast and Lunch Every Day?

FitSugar — Fri, 21 Aug 2009 05:50:35 -0700

Dear Fit,
For a few months now, I've been eating the same thing for breakfast and lunch every day. For breakfast, I eat Greek yogurt with half a cup mixed fruit and a cup of high fiber cereal. For lunch, I eat a big salad, topped with some kind of lean protein like grilled chicken, fish, or tofu. I do mix it up and eat different things for dinner. I get made fun of a lot at work for my "boring" diet, but it got me thinking, is there anything unhealthy about eating the same thing every day? I've just gotten into the habit, and I love that I don't have to think about it.
- Healthy or Unhealthy Hannah

Greek yogurt and high fiber foods like cereal, fruit, and veggies are excellent ingredients in a healthy diet. To find out if the way you're eating them is doing your body good, read more.

Although yogurt and a salad are very healthy foods, I'd try to mix it up a little bit. Not only is variety the spice of life, but nutritionally speaking, it also allows you to get a variety of the vitamins, minerals, and nutrients you need. You don't have to go crazy with a new food for every one of the 21 meals you'll have in a week, but mixing it up just a little will excite your taste buds and help you obtain more of your RDI. For breakfast, go for oatmeal, nut butter on toast, or eggs. For lunch, eat your grilled chicken with steamed broccoli and a cooked whole grain such as quinoa. Or have baked tofu on a sandwich, or make some veggie and bean soup. Do a little planning on Sunday, so you won't have to stress about it during the week.

Recession-Proof Your Workout: Do-It-Yourself Yoga Retreat

FitSugar — Wed, 15 Jul 2009 03:00:16 -0700

If you've always wanted to attend a seven-day yoga retreat, then you can imagine the benefits of immersing yourself in a new place, practicing yoga daily, and enjoying healthy meals loaded with fresh fruits and veggies. While these retreats are wonderfully relaxing, they often come with a hefty price tag, and in today's economy, it's not something many of us can even consider. You can, however, create your own do-it-yourself yoga retreat.

To learn how, read more.

Find a yoga studio near you that has daily classes and go to one class every day for a week. You'll reap the benefits of the daily yoga practice you'd get on a retreat, but it'll cost about $70 to $150. During that week, eat meals that are full of juicy fruits, tender veggies, and lean protein (or go meatless), and avoid sugar, processed foods, alcohol, and caffeine. Throw in relaxing hot baths, steaming cups of herbal tea, and a full-body massage. By the end of the week, you'll have spent about $300, and though you may not feel as revitalized as if you were doing sun salutations on the beach in Maui, you'll definitely feel like a new person.

Healthy Cooking Tip: Cook Your Carrots Whole

FitSugar — Fri, 19 Jun 2009 13:16:55 -0700

Orange and sweet, carrots rank as one of my favorite foods. Recent research has revealed that the carrot, similar to the potato, retains more of its cancer-fighting nutrients when cooked whole.

The anticancer properties of carrots are enhanced by 25 percent when not chopped preboil. When you chop a carrot, you increase the surface area of the veggie, so more nutrients leach into the water when boiled. The researcher wholeheartedly believe that carrots taste sweeter when cooked whole, for the root veggies retain their natural sugars.

While steaming carrots is my cooking method of choice, I am not sure I will try to steam mine whole. Roasting whole carrots, on the other hand, is something I already do. How do you cook your carrots? Will you be cooking them whole from now on?

5 "Healthy" Foods That Cause Weight Gain

FitSugar — Fri, 05 Dec 2008 09:00:00 -0800

You're a smart cookie. You know that oatmeal is healthier than a bowl of Frosted Mini Wheats, and veggie pizza is better for you than a slice of pepperoni. Some foods that we consider to be healthy, though, are still full of calories. You may not realize that these supposedly good-for-you foods are packed with hundreds of calories, so day after day, you may be eating more than you thought, which could cause gradual weight gain. Here are some foods to watch out for:

Veggie lo mein: Veggies are healthy on their own, but if you order veggie lo mein from a classic Chinese restaurant, you're looking at veggies and noodles that are fried in oil. One dinner from P.F. Chang's contains 1,340 calories. It is healthier than the chicken lo mein, which contains 1,610 calories, but not much. Go for steamed veggies and rice instead.
Banana Bran Muffin: Bananas are full of potassium and have a fair amount of fiber, and bran is a healthy carb that keeps you regular. Two great things, right? Well, when you bake them with eggs and sugar, the outcome is not so nutritious. A Starbucks Banana Bran Muffin will run you 410 calories. You're better off eating a bowl of bran cereal with sliced banana.

To see the other three "healthy" foods, read more.

Odwalla Super Protein Vanilla Al'Mondo shake: I'm a huge fan of Odwalla juices because they're fresh and made with a short list of ingredients you can pronounce. A bottle contains more than a single serving though, and if you end up drinking the entire bottle of the Super Protein (which is totally normal, by the way), you'll have consumed 356 calories. Plain milk or soy milk is a better option if you're looking to drink a beverage that's high in protein, yet low in calories.
Chicken and broccoli quiche: Quiche can be a healthy meal since it's made with eggs, but even if you add healthy ingredients to it such as chicken and broccoli, it doesn't take away from the fact that quiche is also made with cheese, cream, and butter. Aside from being high in fat (67 grams a serving), one slice from Ruby Tuesday is super high in calories - 872. Go for grilled chicken with a side of steamed broccoli instead of the quiche.
Whole wheat bagel with lowfat veggie cream cheese: Sounds like a healthy breakfast, but one whole wheat bagel from Bruegger's contains 390 calories. Add a scoop of Garden Veggie Light cream cheese, and that tacks on 90 calories, making the grand total 480 calories. I'm not saying you should give up on bagels altogether, but I wouldn't have a bagel for breakfast every day. Two scrambled eggs and one slice of whole wheat toast add up to 266 calories, and one cup of Kashi Go Lean and 1 cup of skim milk contain 230 calories, so opt for these lower calorie options in the morning.

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Why Does Asparagus Affect Your Urine?

FitSugar — Thu, 12 Feb 2009 03:00:00 -0800

This Valentine's Day, maybe some of you are saving money by cooking a romantic dinner at home. If you're trying to get the love flowing between you and your partner, maybe you're considering steaming some asparagus since it's considered an aphrodisiac. While its phallic shape is said to “stir up lust in man and woman,” it can also stir up some interesting issues with your body. Forty to 50 percent of asparagus eaters experience an odd side effect after eating this green veggie - smelly urine. Don't stop eating asparagus though if this happens to you, because the effect is completely harmless. Plus you'd be missing out on a really nutritious veggie that's packed with vitamins A, C, K, and folate.

If you're curious to know why this happens, read more.

This odiferous phenomenon happens during digestion. There's a sulfur compound in this veggie known as mercaptan, which is also found in rotten eggs, onions, garlic, and the secretions of skunks. After eating asparagus, your body breaks down the veggie, and the compound gets released, causing the odor you smell when you use the bathroom. As I've said before, it's nothing to worry about, so this Valentine's Day, don't let this little issue prevent you from sharing a few spears with your lover.

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Super Bowl Takeout: How to Order and Keep Your Resolutions

FitSugar — Fri, 30 Jan 2009 11:00:00 -0800

Super Bowl Sunday is this weekend, and I know it's supposed to be all about the game, but really, it's become all about the food. Chicken wings, pizza, seven-layer dip, chips, chili, sausages, and beer. Lots of beer. It's a cruel test for those who have started a health kick on Jan 1. It's great if you can make your own healthy snacks, but if the crowd you're with is all about ordering food, here are some tips to allow you to enjoy the party, while sticking to your resolutions.

When ordering pizza, go for thin crust, preferably one made of whole wheat. Skip the extra cheese and go for tons of veggies. If you must have meat on your pizza, go for ham instead of pepperoni or sausage since it contains less calories. Or you can always add your own turkey or chicken sausage once the pizza arrives.
If ordering wings, ask for extra carrot and celery sticks and tell them to forget the ranch or blue cheese dressing.

There are more helpful tips so read more.

If you like to order Chinese food, choose meals that contain chicken rather than beef or pork, since poultry contains less saturated fat. If they have seafood options, that's a good choice, just make sure not to order anything that's soaked in batter and deep fried. Forget the fried egg rolls, too, and go for dumplings instead (they're steamed). Order sides of extra steamed broccoli and snow peas so you can add them to your meal. Or when you order your entree, ask for added veggies. Soup may also be a good choice, especially if the broth is made with miso. Limit your sodium intake by skipping out on the added soy and hoisin sauces.

Just keep in mind that it's OK to enjoy your favorite foods, you just don't want to go overboard. If you snack over the entire four- to six-hour time span, you'll end up consuming a lot of extra calories. So grab a plate and enjoy your food at one time so you can keep track of your portion sizes.

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