FitSugar

Celebrity Trainer Harley Pasternak Dishes About Food

FitSugar — Fri, 19 Mar 2010 05:50:18 -0700

Harley Pasternak says that if you follow his 5 Factor diet, you will see results. First, eat five times a day: two meals and three snacks. Next, everything you eat should have five components: lean protein, low glycemic carbs, healthy fats, fiber, and a sugar-free beverage. And to keep it real, there's a cheat day once a week.

The in-demand trainer recently came out with a new book - the 5 Factor World Diet - that draws on lessons learned from constant travel. Harley selected 10 countries with the lowest obesity rates and highest life expectancies and studied what they eat, how they eat, and how they burn it off. Although busy bopping between clients, Harley took some time out of his day to talk all things food: what you should be eating, why fresh food isn't always better, and yes, even he has a cheat food.

To see the interview, read more.

FitSugar: Your latest book, The 5 Factor World Diet, is based on the insights you’ve gained while traveling. What are some healthy eating tips you’ve picked up from other countries?
Harley Pasternak: I saw a lot of fish - not beef - in the healthiest countries, and whole grains, vegetable, and whole soy - especially in Okinawa where everyone is 100 years old. In Sweden, sandwiches are made with one piece of bread, not two - it’s always always an open-faced sandwich. Physical activity is very much tied to meals too. In Italy they have something called a "pasa giatta," and when the meal ends they all get up and go for a walk together. And in other parts of the world they go grocery shopping every day, so you’re basically burning off half the meal to pick up ingredients, and when you’re preparing your food, you have more control over what you put into it.

FS: What advice do you have for people who can’t walk to pick up fresh food because the nearest market is 30 miles away?
HP: I’m a big fan of frozen food and canned food. I know that’s not what we’re used to hearing but frozen and canned food can be as healthy, if not healthier than fresh counterpart options. Fresh produce is not the end-all be-all - when I make smoothies I almost always use frozen fruits, and when I make soups I often use frozen vegetables. You can use canned beans and frozen vegetables for dips as well. Also, don’t be afraid of canned fish, canned salmon, canned tuna, and frozen seafood like shrimp cocktail. It’s another great way to get seafood into your diet, if you can't get fresh.

FS: What are some of your favorite meals from the 5 Factor World Diet?
HP: Gosh, there are so many. As I wrote the World Diet book, I was looking abroad for some good fiber recipes and fell in love with Japanese food like soba noodles. I also love the idea of ceviche. Going to Spain and learning to make ceviche was great. It's absolutely foolproof, even for someone who has no idea how to cook.

FS: What about snacks - especially when you’re on the go?
HP: Snacks - as should a meal - [should] have a lowfat protein and a fibrous carbohydrate. I tell my clients to grab some plain nonfat Greek yogurt and some frozen berries and mix that together. Soy snacks are great too: edamame, Soy Joy bars, and soy milk are all great. I often make a dip out of nonfat Greek yogurt and natural peanut butter for protein and calcium. It’s 1:2 ratio of peanut butter to yogurt and it’s delicious with apples or pears.

FS: Now that you’ve brought up fruit, one of our readers wants to know why there are no grapes or bananas on the 5-Factor Diet?
HP: No one is going to live a shorter life if they have bananas or grapes, however there are much, much healthier fruits. I try and tell my clients to choose those fruits over others. I tell my clients to stick to fruits that either have edible skin, edible seeds, or citrus - bananas do not have edible skin, nor do they have edible seeds really, nor is it citrus. Most of the fiber and nutrients that are in a fruit are in a fruit’s skin. A banana is just the densest piece of fruit that you can put in your body, and since it doesn’t have fiber, it won’t keep you full. It’s kind of a shame to have a fruit with no fiber.

Grapes are an exception to the rule because they have a special sugar in them called dextrose, which is the highest glycemic sugar that you can possibly put in your body. They actually make grape pills for diabetics so that they don’t become low.

FS: Are there any foods that you think people should avoid, even on their cheat days?
HP: Absolutely no, not at all. Life is short and you have to enjoy it, and you should indulge when it’s time to indulge. At some point, I think everyone should eat everything at least once.

FS: And what’s your cheat food?
HP: My cheat food? That’s easy, it’s chocolate chip cookies. I’m the biggest chocolate chip cookie freak in the world.

FS: And do you give yourself some cookies every week?
HP: At least every week.

To get a taste of Harley's diet, try his recipe for five-spice halibut. It's tasty and easy to make.

Speak Up: What's Your Favorite Cheat Food?

FitSugar — Wed, 24 Feb 2010 10:00:55 -0800

This week, reality TV star Kendra Wilkinson has been road trippin' with her family and tweeting all about it. When you're visiting a small town or limited to roadside food, it can be hard to stay on track. Kendra's solution: cheat, cheat, cheat. Instead of staying on track while on the road, Kendra has decided to embrace her surroundings and is eating local Missouri fare like chili dogs and chocolate. This is definitely not normal eating for Kendra - after giving birth to her baby in December, she dropped 25 pounds in just two months through diet and exercise.

Like Kendra, I definitely give myself license to cheat a little - especially on vacation. I never pass up a plate lunch in Hawaii, and even though I rarely eat pizza, I always sneak in a slice when I'm in NYC. I've even been known to stop at In-N-Out Burger after driving home from a strenuous climbing trip. It's not how I normally eat, but when I'm on vacation I give myself license to indulge just a bit.

How about you - what's your favorite cheat food?

Get Fit For 2010: Challenge 10, Share Your Healthy Snack

FitSugar — Thu, 18 Mar 2010 10:46:56 -0700

Healthy snacks are important for gals on the go, no matter if your healthy goal for 2010 is to lose weight or run a marathon.

This week's challenge: write a blog post in the Get Fit group sharing the details of your fave healthy snack. Be sure to add a photo of your food to your post too. By meeting this challenge, not only will you be planning ahead, which is essential for healthy snacking, but you will be entered to win our weekly prize - a $100 Nike gift card.

Sharing your snack in the community group also enters you to win our fabulous grand prize: a $1,000 gift card from Nike; a year of personalized nutrition plans by nutritionist Alexa Fishback, plus a copy of her book; a year membership to 24 Hour Fitness for you and a friend; and two Bodybuggs. At the end of three months, we will pick a grand prize winner at random from all of the entries in all of the weekly challenges. The more you participate, the more chances you have to win the grand prize! A little extra motivation to help you meet your healthy goals for 2010.

If you're not already a member of the PopSugar Community, register here now. Click here for the official rules.

You have until 11:59 p.m. PDT on Sunday, March 21, to complete the 10th challenge. I need new snack ideas, so bring it!

Noteworthy Nibbles - March 2-9, 2010

YumSugar — Tue, 02 Mar 2010 14:00:26 -0800

A low-key, laid-back week is exactly what the doctor ordered, especially before another raucous holiday hits home. Enjoy a cold one in Tempe, AZ, and Bryan, TX - or, if you're in the Midwest, learn about crafting maple syrup at the National Maple Syrup Festival. Where will you find yourself eating and drinking away the week? Let us know by leaving a comment below.

Charleston, SC: Charleston Wine & Food Festival - March 4-7
Plant City, FL: Florida Strawberry Festival - March 4-14
Shell Beach, CA: World of Pinot Noir - March 5-6
Dallas, TX: Savor Dallas - March 5-6
Albuquerque, NM: Fier Foods and BBQ Show - March 5-7
Bryan, TX: Brazos Valley Ballpark Beer Fest - March 6
Orlando, FL: Festival of Chocolate - March 6-7
Tempe, AZ: Great Arizona Beer Festival - March 6-7
Medora, IN: National Maple Syrup Festival - March 6-7

In the know about a fabulous event? Spread the word in our Noteworthy Nibbles group in the YumSugar Community!

10 Tips For Introducing Finger Foods

LilSugar — Wed, 17 Feb 2010 07:00:48 -0800

Finger foods are the gateway to self-feeding. We recently sat down with children's chef Annabel Karmel to discuss the importance of finger foods and how parents can ease the transition for their children. Her newest book, Top 100 Finger Foods ($13), features several tips and tricks for introducing these foods.

View Slideshow ›

Fab Finding Follow-Up: Miami Food and Wine Festival

FabSugar — Wed, 17 Feb 2010 04:00:08 -0800

PartySugar will soon be heading to Miami for Food Network's Food and Wine Festival. Sun, fun, and food - pretty sweet, right? While there, she will attend Rachael Ray's famous burger bash. I asked you to help her put together a smashing look. Nothing too tight since a lot of food will be consumed. Let's see what you came up with!

I started you off with this Brian Atwood Mattie Patent Clutch ($830, originally $1,660). The neutral hue will be the perfect backdrop to a colorful outfit.

Look #1, created by maria212134, is the epitome of Miami chic. I love the tribal dress and cork wedges!

See the rest.

Come Fab Finding With Me: Miami Food and Wine Festival

FabSugar — Fri, 12 Feb 2010 15:00:22 -0800

PartySugar will soon be heading to Miami for Food Network's Food and Wine Festival. Sun, fun, and food - pretty sweet, right? While out there, she will attend Rachael Ray's famous burger bash. Can you help her put together a smashing look? Nothing too tight since a lot of food will be consumed.

I'll start you off with this Brian Atwood Mattie Patent Clutch ($830, originally $1,660). The neutral hue will be the perfect backdrop to a colorful outfit.

Let's go Fab Finding. Be sure to come back and tell me your Fab Finds are up, or just tag your Fab Finds with Food and Wine Festival. Now, you can build outfits by creating your very own widget of clothing items. We have everything you need to build outfits, and you can use your Fab Find bookmarks, too. This is an even better way to put together an entire outfit when completing your Fab Finding missions. Learn what a Fab Find is and how to make one. And here's a detailed explanation of bookmarks from GeekSugar.

To see some of my favorite online stores, read more.

FitSugar's Printable Food Journal

FitSugar — Fri, 01 Jan 2010 18:45:30 -0800

Keep track of your daily food intake with our printable food journal. If you are counting calories to lose or maintain your weight, it is really beneficial to track what you are consuming. More important, you can make sure you are eating at least five to seven servings of fruits and veggies daily - one of my one of my healthy goals for 2010. You can even track your water consumption too, since well hydrated cells work better.

Just click here for the printable food journal. It is a PDF that you download, then print. It looks best in color.

Hope you enjoy this healthy tool!

FitSugar's Printable Food Journal

FitSugar — Fri, 01 Jan 2010 18:45:30 -0800

Just click here for the printable food journal. It is a PDF that you download, then print. It looks best in color.

Hope you enjoy this healthy tool!

FitSugar's Printable Food Journal

FitSugar — Fri, 01 Jan 2010 18:45:30 -0800

Just click here for the printable food journal. It is a PDF that you download, then print. It looks best in color.

Hope you enjoy this healthy tool!