FitSugar -- Healthy, happy you.

5 Easy Ways to Get 5 Grams of Fiber

FitSugar — Mon, 05 Jan 2009 11:00:00 -0800

Fiber is a necessity for your body. Not only does it keep you regular and help get rid of toxins, but getting enough can also help lower your cholesterol, and prevent heart disease and certain cancers. Women are encouraged to consume between 25 and 30 grams a day. If you're having a hard time eating enough, grab one of these snacks that contain at least five grams of fiber:

Munch on cereal: Enjoy one cup of Barbara's Puffins, Kashi Go Lean, or Kashi Sunshine.
One Larabar: Enjoy Banana Cookie, Ginger Snap, Chocolate Coconut, Chocolate Cherry, or Coconut Cream Pie.
Trail Mix: 1/4 cup almonds and 1/4 cup Craisins
Apple or pear with the skin.
Half an avocado.

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Healthy Eating Tip: Have a Fig For Dessert

FitSugar — Tue, 23 Dec 2008 13:00:04 -0800

Figgy pudding may be a traditional holiday dessert, but it isn't exactly the healthiest choice. If you crave something sweet after a meal, give dried figs a taste. If you've never tried this sweet, tasty treat, then you are really missing out. Like dates and many other dried fruits, figs are unexpectedly dessert-like in flavor and texture.

Just three dried figs packs a whopping 10 grams of fiber. That's about 40 percent of the recommended daily allowance of fiber for women. Eating 25 to 30 grams of fiber every day can help reduce your risk or heart disease, so why not get part of your RDI through dessert?

Healthy Eating Tip: Choose Cereals With Fiber

FitSugar — Fri, 10 Oct 2008 08:00:00 -0700

I think the easiest breakfast option in the world is a bowl of cereal. But just because it is an easy option, doesn't mean it has to be unhealthy. I like starting my day off with a cereal that is high in fiber; it helps keep me full and helps me reach the recommended 30 gram mark for daily intake of fiber. When shopping for cereal, go for ones made with whole grains that contain at least three grams of fiber per serving. Here are some great options:

Kashi Go Lean (10 g)
Kashi Go Lean Crunch (8 g)
Nature's Path Optimum Power (10 g)
Barbara's Shredded Oats (4 g)
Barbara's Puffins (6.7 g)
Barbara's Ultima (16 g)
Fiber One (28.8 g)
Bear Naked Peanut Butter Granola (3 g)
Bear Naked Apple Cinnamon Granola (3 g)
Bear Naked Fit Triple Berry Crunch Granola (3 g)
Kashi Mountain Medley Granola (3 g)
Kashi Orchard Spice Granola (3 g)

Fit Tip: Increase the fiber content of your cereal by adding nuts and fresh, frozen, or dried fruit.

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Diet Tip: Eat Fiber-Rich Foods Throughout the Day

FitSugar — Wed, 04 Jun 2008 13:00:00 -0700

If you're trying to lose weight, you're probably modifying your diet and eating fewer calories than you burn. If this causes you to feel hungry, then you're going to end up eating those missing calories and not be able to reach your goal. To quell that hunger feeling, you want to make the calories that you do eat count. Since foods rich in fiber keep you feeling full and satisfied longer than other foods, you want to make sure that every time you eat, you include high-fiber foods. Some great choices are fresh fruits, veggies, dried fruits, beans, nuts, and whole grains. Also, try to switch out your old pasta, cereal, and bread with whole-grain versions. Not only will this keep your hunger at bay, but eating fiber throughout the day will help you get the 30 grams of fiber you should be getting anyway.

Source

How Do You Get Your Fiber?

FitSugar — Mon, 02 Jun 2008 09:00:00 -0700

To reap all the great benefits of fiber, you should get about 30 grams a day. You can eat vegetables and fruits that are naturally high in fiber, or look for with fiber-fortified foods like yogurt. Some people even take fiber supplements such as Fiber Choice. What's your strategy?Source

How Do You Get Your Fiber?

I just focus on eating foods that are naturally high in fiber.

I supplement my diet with fiber-fortified foods.

I take fiber supplements.

A combination of one and two.

All of the above.

I don't really think about fiber.

Other — Please share!

Diet Tip: Eat Fruit Instead of Drinking It

FitSugar — Wed, 14 May 2008 16:00:00 -0700

If you're trying to lose weight, when choosing between fruit and fruit juice, stick with fruit. The whole fruit not only offers more fiber than fruit juice, it contains fewer calories as well. Eating fiber not only prevents certain types of cancers and keeps you regular, but it also helps fill you up so you're less likely to eat as many calories. I'm not saying you should give up juice entirely, but if you have a choice it's best to choose the original source. If sweet beverages are your weakness, fruit juice is definitely a better option than soda for its nutritional benefits, but it still contains just about as many calories (8.1 ounces of Coca-Cola contains 97 calories). So if you're watching your calorie intake, you may want to limit yourself to one eight-ounce glass a day, and opt for water or herbal teas for the rest of the day.

To emphasize my point I have made a handy little chart comparing an orange to a serving of orange juice. To see it, just

Nutritional Quiz: Fiber and Fruit

FitSugar — Thu, 08 May 2008 10:00:00 -0700

You all know that you should be eating at least 5 servings of fruit and veggies a day and some health practitioners even suggest upwards of nine servings. One of the benefits of fruit is that it contains fiber. You should be eating about 30 grams a day of fiber, so which fruits contain the most? Take this quiz to find out.

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Diet Tip: Choose Wet Snacks

FitSugar — Thu, 08 May 2008 08:00:00 -0700

I know it is easy to reach for chips, crackers or pretzels when you're experiencing a snack attack. Those crunchy carbs are easy to find. But here's a habit to try on for size, go out of your way to find a "wet" snack.

Foods rich in water tend to pack fewer calories into bigger servings and come with added fiber. I am thinking cucumbers, apples, bell peppers, celery or to go really wet, broth based (not cream, mind you) soups. These are known as nutrient dense because the ratio of nutrients to calories is high. Dry snacks, like granola bars, tend to be calorie dense and a snack of just carbs will generally end up making you hungry again soon.

Remember, when snacking it is good to have at least two of the macro nutrients, carbs, protein, and fat, on your plate. I like to crunch into a juicy (read wet) apple and to pair my fruit with a handful of nuts.

What is your favorite wet snack? Do share in the comments section below.

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Diet Tip: Focus on What You Can Add to Your Meals

FitSugar — Tue, 29 Apr 2008 13:00:00 -0700

When dieting, it's hard not to fixate on the unhealthy foods you should avoid. Many women who diet choose to eliminate soda, salty foods, dessert, high-fat foods, and huge servings. This can make you really depressed, and it often leads to binging on the forbidden foods you crave or can make you go back to your unhealthy eating habits.

So instead of obsessing about what you can't have, think about what you can have and should be having. One thing you can do is focus on getting five to nine servings of fruits and veggies. Are there some new ones you've never tried like asparagus, artichokes, or pomegranates? What about seasonal fruits and veggies? I like to work them into my meals by adding a huge variety to the main dish, not just having them as a side dish or snack. That way my taste buds are happy and my stomach feels satisfied. You can also think about how you can get your 30 grams of fiber a day. High-fiber foods not only taste great, but they'll keep you feeling full longer, so you'll eat less calories. Whole grains are another type of food you should be eating. Get creative about how you can work them into your diet (make hot cereal with barley instead of oats). Also think about all the healthy fats you can include like nuts, nut butters, avocado, and olive oil. There are so many healthy foods out there that you can eat, so if you take advantage of them, you'll think less about what you're missing out on.

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Food Review: Snacktrition Nuts

FitSugar — Tue, 15 Apr 2008 08:00:00 -0700

Companies have been enhancing common foods for a while now. They add calcium to orange juice, omega-3s to yogurt, and caffeine to energy drinks. I don't have a problem with any of these products, and think they're great for people who want more from their food. Just recently though I saw a newcomer to this word of enhanced foods — Snacktrition Nuts.

I have to admit that when I found out these nuts had fiber added to them, I was a little skeptical. Don't nuts contain fiber already? I guess for some people who don't get enough fiber, these would be great to add to their diet. So how does the fiber content in these nuts compare to regular nuts? To find out

Label Able: Inulin

FitSugar — Wed, 09 Apr 2008 07:30:00 -0700

I admit that I'm a huge label reader and I've even been re-reading labels from foods I've been enjoying for years. Before working out, I was chomping on a Luna Bar and in the list of ingredients, I saw inulin.

So what is it? Is it a kind of sugar? Is it a chemical? To find out

You Asked: Fiber Per Meal — Is There a Limit?

FitSugar — Wed, 27 Feb 2008 07:30:00 -0800

A while back, I did a post about the difference between soluble and insoluble fiber and received this great question:

Is there a recommended amount that you shouldn't go over in one meal? Like I know the body can only absorb so much calcium at one time, I wonder if it's that way for fiber. I know it's always better to spread things out, but I was just wondering if there was an actual number that I shouldn't be going over in case my body doesn't process it all. Thanks.
AMP

When it comes to fiber, you should focus on getting 25 to 30 grams a day. Fiber helps keep you regular, lowers cholesterol, can help prevent both breast and ovarian cancer, and also may reduce your risk of heart disease and stroke. So is it bad to eat all 30 grams in one meal? To find out

Don't Judge Bread by Its Color

FitSugar — Thu, 14 Feb 2008 11:45:00 -0800

When it comes to bread, it is not safe to assume that all brown bread is full of fiber. There are many breads out there that are really white bread darkened with caramel coloring or molasses, and neither of those ingredients offer much in the way of fiber. You need to read the nutrition label and the list of ingredients to make sure you are getting whole-grain bread. When reading labels look for the words: whole wheat, whole grain, whole mill, whole oat, or whole barley. The keyword is "whole." Also check the fiber content of the bread and go for the highest amount possible. I like my sliced bread to contain four grams of fiber per slice, but will settle for three grams, especially if the sugar content is low.

Remember that you should be eating 30 grams of fiber daily. Just think, at four grams a slice, a sandwich can get you 25 percent of the way there.

Source

Learn to Love: Hulled Barley

FitSugar — Wed, 30 Jan 2008 02:30:00 -0800

We all know we should be eating more whole grains because they're full of fiber, protein as well as vitamins. While whole wheat pasta, breads and cereals made from whole grains are great, eating the actual grain in its entirety is much healthier. It's proven to help reduce your risk of high blood pressure and heart attack.

Often overlooked, hulled barley is rarely used if only in an occasional mushroom soup, but this grain can be used for so much more. Since it has a mildly sweet flavor and chewy texture, you can add this grain to many recipes. It just takes on the flavor of whatever you're making. It's easily digested and a great source of selenium (helps with cancer prevention), phosphorous, magnesium, and copper. Since it's an excellent source of fiber, it promotes regularity, prevents gallstones, maintains a healthy colon and lowers cholesterol.

Now you've heard why you should be adding barley to your diet. Want to know how? Then

Glucomannan: A Safe Way to Lose Weight?

FitSugar — Fri, 18 Jan 2008 07:30:00 -0800

There is no shortage of crash diets and diet pills when it comes to losing weight fast and easy. Companies are even pushing natural supplements that they claim will help melt away pounds, like this one called Glucomannan. It's a water-soluble dietary fiber made from the corm (underground stem) of the Asian plant known as konjac. People take it because it slows down digestion and delays the absorption of glucose from the intestines. This supplement also absorbs a lot of water so it swells in your stomach, giving you a full feeling. Since it's natural, people think it's healthy and safe.

It's true that fiber is great to include in your diet, because it helps with constipation, and can lower total levels of cholesterol in the body, but is adding fiber in the form of glucomannan a good idea? To find out

Fiber: Soluble vs. Insoluble

FitSugar — Wed, 09 Jan 2008 02:30:00 -0800

Getting enough fiber each day will not only keep you regular, but it's also a great way to reduce your risk of certain cancers like ovarian and breast cancer. It has also been linked to lowering the LDL (aka bad) levels of cholesterol in your body, thereby possibly reducing your risk of heart disease.

You should be getting at least 30g of fiber every day. I'm sure you've heard that there are two different kinds — insoluble and soluble fiber. What's the difference between the two and is one more beneficial than the other?

To find out,

How to Eat 30 Grams of Fiber a Day

FitSugar — Wed, 24 Oct 2007 09:30:00 -0700

Eating a lot of fiber daily makes for a healthy diet. In fact, eating fiber can help prevent both breast cancer and ovarian cancer, as well as reduce chronic inflammation that can lead to heart disease and strokes. To reap the preventative benefits of fiber, you must eat 30 grams of it daily. Sounds daunting, huh? So I put my diet to the test and tallied up my fiber intake from yesterday and I have to say I was pleased with my results. I thought I would share my food diary with you all to put a friendly face on fiber.

To see what I ate and my final fiber intake, just

Ovarian Cancer: Prevent With Fiber and Less Fat

FitSugar — Thu, 11 Oct 2007 03:00:00 -0700

It turns out that including at least 30 g of fiber in your diet not only helps prevent breast cancer, but a new study also says that it could also reduce your risk for ovarian cancer by 40 percent.

Ovarian cancer is the fifth leading cancer killer of women. About 20,000 women in the U.S. are diagnosed with this deadly disease every year, and about 15,000 will die from it. Unfortunately that is not a great survival rate.

That's why it's so important for women to stick with a long-term diet that's high in fiber and low in fat with less than 20 percent of daily calories coming from fat. Not only does this diet help reduce their risk for developing breast and ovarian cancers, but it can also help prevent heart disease, and head and neck cancers as well.

So get your fiber ladies. If you want to know how much fiber is in the foods you eat, then

5 Things: Apples

FitSugar — Mon, 24 Sep 2007 02:30:00 -0700

The old adage "An apple a day keeps the doctor away" seems to be true. This common fruit is a power house when it comes to nutrition. Here are five facts to ensure this fruit becomes the apple of your eye.

Recent research suggests that apples and their juice my help protect children from asthma.
A medium apple contains 3 grams of fiber, that is 10% of your daily recommended intake.
Apples contain both soluble and insoluble fiber. This means apples will help decrease your LDL cholesterol (the bad kind), as well as help keep you regular.
The pectin found in apples helps to remove toxins like lead and mercury from your body.
Apple skins have a high flavanoid content which provide not only antioxidant protection (they help remove cancer causing oxygen free radicals), but help prevent heart disease as well. Remember to drink cloudy apple juice if you are sipping for antioxidants.

Bonus: Apples are in season now and they are a relatively inexpensive fruit. Plus they don't lose much of the nutritional punch if they are stored for long periods of time, making them a perfect winter fruit.

I prefer Granny Smiths and Pink Ladies, how about you? Let me know your favorite variety of apple in the comments section below.

Source

You Asked: Beans Make Me Gassy

FitSugar — Thu, 20 Sep 2007 02:30:00 -0700

You're asking and I am answering...

Dear FitSugar,
I read this site religiously and love it. I took your advice of incorporating more beans into my vegetarian diet so I got all my amino acids, but it's causing a bit of a gas problem. Is it okay to take something over the counter? Are there other ways to deal with it? Let me know! Thanks!!
- Gassy Cassie

This is a great question! Just so you know beans have this effect on everyone! If you're not used to eating a ton of beans (or foods containing lots of fiber), it's going to take your body a little while to adjust. Start incorporating beans into your diet a little at a time. Try sprinkling a tablespoon or two over salad or on your pasta. Use soymilk in your cereal or mix some tofu in your vegetable stir fry. Slowly introducing beans into your diet will give your body a chance to warm up.

Also try mixing your beans with other foods. This will help to tone down the gaseous effects of the beans (don't just eat them alone). Try eating beans with rice, hummus with pita, or vegetable soup that contains beans. After a few weeks of these smaller amounts, your body will get used to your bean intake, and they'll become easier to digest.

Also, if you are soaking and cooking your own dry beans, instead of canned, be sure to dump out the water after they're done cooking and rinse the beans thoroughly. Soaking and cooking bean water can cause major flatulence. The same goes with the canned beans. Use a strainer to get rid of the extra water the beans are soaking in, and rinse them with water before using.

Some people take Beano, an over-the-counter pill that contains enzymes to help your body digest beans and other high fiber foods. I'm not saying it will cure your gas, but it may help.

FIt's Tips: I wouldn't worry about the gas too much, since everyone farts. Just start off eating small amounts of beans at a time, and you'll be ready for spicy black bean soup in no time!

Source

Learn to Love: Quinoa

FitSugar — Wed, 29 Aug 2007 14:30:00 -0700

We all know that eating whole grains is so good for us. It gives us sustained energy, contains protein and has fiber to keep us regular. Some grains can be difficult to digest, but not Quinoa. It's light and easy on your tummy because it's not sticky or heavy.

How does it taste? Quinoa doesn't have a very unique or strong flavor whatsoever, so you can eat it plain, or it'll take on the flavor of whatever you add to it. The texture however is very unique. It's firmer than rice or cooked millet, kind of like al dente pasta. You can also buy it in 2 varieties - white or red, which makes it the most exciting grain of all.

Another great thing about quinoa is that it's fast and requires hardly any effort to make. All you do is take a pot, add 1 cup of quinoa and 2 cups of water. Cover the pot and cook it on HIGH. After it comes to a boil, reduce to simmer. After 20 minutes, give it a stir and it's done. How easy is that?

OK, so it tastes good and it's easy to make, but is it good for you? YES! It's nutritionally unbelievable. Want to see the stats? Then

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.

Fiber Gourmet Light Pasta: Good Stuff

FitSugar — Thu, 28 Jun 2007 15:45:00 -0700

Fiber Gourmet has been the talk of the health world due to it's claims of 40% fewer calories than standard pasta (Fiber Gourmet has 130 per serving). What's more? One serving has a whooping 18 grams of fiber and it only amounts to 2 Weight Watchers Points. With statistics like these, I had to give it a shot.

I am always hesitant when it comes to new foods that claim wonders, but I put it to the test last night using my dad's tried-and-true old fashioned meatball recipe. The pasta is prepared just as you would any pasta and it's done in about 9 minutes. Aside from noticing a teeny bit of texture differences, I think it tasted just like regular pasta -- My husband could not tell a difference at all. I'm sure an Italian grandmother would not touch this stuff with a ten foot pole, but if you like to have pasta from time to time, then you should definitely give it a shot. You really can't beat that fiber content -- I give it two thumbs up!

To try for yourself, visit FiberGourmet.com. The only caveat right now is that it seems you can only buy it in bulk which is 12 bags (5 servings per bag) for $40, which ends up being a little over $3 per bag.

Best Summer Foods from The F-Factor Diet: Summer Squash

FitSugar — Wed, 27 Jun 2007 14:30:00 -0700

I am loving this new book, The F-Factor Diet ($16.47). The basis of the book is to make sure that the foods you eat the most of have enough fiber. I love the idea of adding more fiber into your diet, not only for weight loss, but for the amazing benefits it brings (reduced risk of heart disease). Plus who doesn't love a diet that tells you to eat more?

Tanya Zuckerbrot, the author of the book is a well established nutritionist who has been practicing this program with clients for more than ten years. In other words, she knows her stuff. Of course there is way more to it than that and you'd have to read to book to get all the details, however Tanya gave me the scoop on the five best foods for summer. Here is one of them:

SUMMER SQUASH
Summer Dish: sautéed or grilled squash
Summer squash contains vitamin C as well as beta-carotene, folate, and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease, and diseases of inflammation such as arthritis and asthma.

Whether you're trying to lose weight or just adopt a healthier eating program, summer squash's rich fiber content can help you get full faster -- and give you many of the nutrients you need.

Missed the others? Well, Tanya also told us about tomatoes, salmon, blueberries and corn. Yum!

Best Summer Foods from The F-Factor Diet: Corn

FitSugar — Tue, 26 Jun 2007 13:30:00 -0700

CORN
Summer Dish: corn on the cob
Is there anything more satisfying at a summer bbq than an ear of hot corn on the cob? In addition to being sweet and satisfying, there are many health benefits of corn.

One cup of corn provides 18.4% of the daily recommendation of fiber. Its high fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.

Corn is a surprising source of several vitamins, including folic acid, niacin, and vitamin C . The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. It's just as important in preventing heart disease, according to studies that show folic acid can prevent a buildup of homocysteine, an amino acid, in the body.

Missed the others? Well, Tanya has told us about tomatoes, salmon and blueberries.

Mutli-Grain vs. Whole Grain

FitSugar — Tue, 26 Jun 2007 11:00:00 -0700

I just wanted to review the difference between multi-grain and whole grain breads, since they both sound so healthy.

Multi-grain simply means the bread or product is made from at least two different types of grain like wheat, oats and barley. However the term gives no indication if the whole grain was used, or if the grain was refined in any way.

On the other hand, whole grain means the bread or baked good includes the nutritious bran and germ of the grain. So the product contains the fiber, magnesium, vitamin B6 and vitamin E and other important phytonutrients. You're getting all the grain has to offer; it has been stripped of nothing.

Fit's Tip: No matter how many grains are involved in a multi-grain bread, if the grains have been refined and the bran and germ of the grain have been removed you are missing out on valuable nutrients. So read your labels carefully and look for products with the whole grain stamp.

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Best Summer Foods from The F-Factor Diet: Blueberries

FitSugar — Mon, 25 Jun 2007 03:00:00 -0700

Tanya Zuckerbrot, the author of the book is a well established nutritionist who has been practicing this program with clients for more than ten years. In other words, she knows her stuff. Of course there is way more to it than that and you'd have to read the book to get all the details, however Tanya gave me the scoop on the five best foods for summer. Here is one of them:

BLUEBERRIES
Summer dish: sprinkled on top of your morning cereal, tossed in a mixed green salad, or baked into pie
The benefits of blueberries are endless! If you ask health experts, blueberries are one of the healthiest foods you can eat. They are one of the richest sources of antioxidants of the fruits and vegetables that have been studied. Antioxidants are responsible in part for keeping us healthily and young. They help fight cell damaging "free radicals". Free radicals are unstable substances that our bodies produce as we get older. They damage human cells and our DNA. US scientists have shown that the antioxidants contained in Blueberries help to slow the aging process and reduce the risk of cancer.

Blueberries have also shown to not only halt the aging process but actually reverse it! Experiments have also indicated that eating Blueberries improves short term memory loss and improves balance and co-ordination. Chemical studies have very recently revealed that Blueberries (as well as strawberries and raspberries) contain chemicals that decreased the growth of cervical and breast cancer cells by a considerable percentage.

Missed the others? Well, so far Tanya also told us about tomatoes and salmon.

Best Summer Foods from The F-Factor Diet: Salmon

FitSugar — Fri, 22 Jun 2007 14:30:00 -0700

I am loving this new book, The F-Factor Diet ($16.47). The basis of the book is to make sure that the foods you eat the most of have enough fiber. I love the idea of adding more fiber into your diet, not only for weight loss, but also for the amazing benefits it brings (reduced risk of heart disease). Plus who doesn't love a diet that tells you to eat more?

Tanya Zuckerbrot, the author of the book is a well established nutritionist who has been practicing this program with clients for more than ten years. In other words, she knows her stuff. Of course there is way more to it than that and you'd have to read the book to get all the details, however Tanya gave me the scoop on the five best foods for summer. Here is one of them:

SALMON
Summer dish: Simply grilled on the barbecue
Summer marks the beginning of salmon fishing season and the time of year when fresh salmon is again available in your local markets. Salmon is low in calories and saturated fats and high in protein. Wild salmon is one of the best sources of health-promoting fats known as the omega-3 fatty acids. Omega 3s promote cardiovascular health, brain health and provide anti-inflammatory protection.

Cardiovascular health: Omega-3s prevent platelets in the blood from clumping together and sticking to arterial walls in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol.

Brain health: Omega-Ss interact with the fatty layers that surround brain cells and help protect brain cells from the diseases of aging, like Alzheimer’s.

Did you miss the other foods? Well, so far Tanya has told us about tomatoes too.

Best Summer Foods from The F-Factor Diet: Tomatoes

FitSugar — Thu, 21 Jun 2007 10:15:00 -0700

Tanya Zuckerbrot, the author of the book is a well established nutritionist who has been practicing this program with clients for more than ten years. In other words, she knows her stuff. Of course there is way more to it than that and you'd have to read the book to get all the details, however Tanya gave me the scoop on the five best foods for summer, here's the first:

TOMATOES
Summer dish: sliced tomato with balsamic vinegar
Nothing says summer like vine ripe tomatoes. Tomatoes naturally lend themselves to health-conscious summer cooking, being sweet yet low in calories. In fact, tomatoes are one of the most frequently consumed "vegetables" in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. (Though thought of as a vegetable, tomatoes are botanically classified as fruits.) They are also one of our best sources of vitamin C, a powerful antioxidant.

They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of potassium, which helps to reduce the risk of stroke.

Keep a lookout for the other four best foods for summer!

Fiber Quiz: 3 Prunes or a Banana?

FitSugar — Wed, 13 Jun 2007 14:30:00 -0700

We have all had our fair share of tummy and intestinal troubles. Often we look to food to help either get things moving or to slow things down. Often it seems we need more or less fiber in our systems, so I am curious to see if you know...

Source and Source

Fiber Content: Prune vs. Date

FitSugar — Wed, 30 May 2007 14:30:00 -0700

After the Dried Fruit Quiz, many of you talked about prunes (dried plums) and dates, so here's another quiz for you. I want to know...

Source and Source

LightFull Satiety Smoothies

FitSugar — Thu, 24 May 2007 03:30:00 -0700

People are always asking me about store bought smoothies, and honestly I have never been a big fan of them. My complaints range from too runny, flavorless, sugary or chalky.

However, I recently tried LightFull Satiety Smoothies and I was pleasantly surprised. These new smoothies are part of the growing trend in satiety foods - foods made to keep you feeling full. I will say that I did feel rather satisfied after one box, which I really didn't think would happen. I especially liked Chocolate Fudge and Café Latte, but I am partial to chocolaty things. The easy (and fun, might I add) juice box style really got me excited too, but you know how I love drinks in a box. At 90-100 calories per box, you're not busting your calorie count on a drink, but you're also feeling like you're getting a treat. I'd recommend keeping a LightFull smoothie around for those times after dinner, when you're still hungry but don't want to blow your diet on cookies, cake and spoonfuls of peanut butter (everyone's done it, don't lie). I'd also recommend drinking it cold, or even ice cold, as I drank one at room temp and it was not nearly as pleasant.

I can't help but laugh at the brands tag line: Fiber is sexy, because I have honestly never thought of fiber as, well, sexy but it's definitely sticking in my head. Look for them at your local grocery store or buy a 12-pack ($25.00) from Amazon.com. Go here to download a coupon for $1.00 off. Enjoy!

Which Dried Fruit Has MORE Fiber?

FitSugar — Tue, 22 May 2007 12:30:00 -0700

It's recommended that women get 25 grams of fiber each day to help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes. Eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Since yummy dried fruits are a great way to get your fiber, add them to your salads, baked goods, or chow them alone.

I was wondering, do you know...

Source, Source, and Source

Vita Splash: Add a Lil' Something Extra to Your Water

FitSugar — Thu, 10 May 2007 09:30:00 -0700

Sick of drinking plain ol' water?

Vita Splash is a Sugar Free water enhancer. They are low in calories and come in small, individual serving packets which can fit in a purse, backpack pouch, desk drawer, gym bag or even in your pocket. They can go anywhere and can be consumed anytime. If you're not getting enough water because you just don't like the taste, then this may be the answer for you. I'm not kidding when I say, there are TONS of flavors in each of the five categories: Calcium, Joint Support, Multi-Vitamin, Fiber Infusion and Immune-Boost. I am drinking the Grape Immune-Boost right now (I kind of feel a cold coming on) and I've got to say, it's quite tasty.

I will say, however, that they are all very sweet (they use Sucralose so they're all still sugar free) so you may want to add more water than the recommended amount -- Plus then you end up drinking more water! If you have an aversion to Sucralose, then you're not going to be a fan.

You can find Vita Splash near you at Walgreens, Wal-Mart, Brookshire Grocery, Hannaford Brothers, Pathmark, HyVee, Spartan Stores and JH Harvey. Or you can buy it online at discountcoffee.com for $4.99 (for a pack of 8 packets).

I've got a whole stash in my drawer for when I am not feeling like another cup of water... If you try it, let me know what you think.

Healthy and Quick: Van's Waffles for Breakfast

FitSugar — Thu, 03 May 2007 02:30:00 -0700

Breakfast is my favorite meal of the day, no lie. And it is the most important meal of the day too. It jump starts your metabolism and eating breakfast regularly is one habit of healthy people (there are 6 others, but this one is easy). Now on those rushed mornings when the toaster is your only option, don't stick any old toaster pastry in there. Go with Van's waffles.

Van's waffles are a hit at my house even my little girls love them. We buy only the ones with the whole grain stamp on the box, since not all Van's varieties are created equal when it comes to fiber and it is the fiber that keeps you full. I go for the Flax variety since it contains 6 grams of fiber as well as 1600 mg of omega-3s. Eating 2 of these waffles in the morning is a great non-fishy way to get more of that good fat in your diet. The MultiGrain waffle is also popular at my house. While it only has 5 grams of fiber per serving, it has 4 grams sugar (1 less than the flax) and only 190 calories, that is 70 calories less than the flax variety. When shopping for the Van's waffles read the labels since some of them are not as healthy as my faves.

I top them with Fage non-fat yogurt and fresh fruit. There is no need to add syrup since the waffles are sweet on their own.

If you'd like to try some, just enter your zip code on Van's home page and they will find the store closest to you that sells them. Look for them at Trader Joe's, since they have the best price.

Fiber Quiz: Bell Peppers

FitSugar — Tue, 01 May 2007 12:57:43 -0700

We all know that fruits are an excellent source of fiber, and so are vegetables, but do you know...

Chip Substitute: Jicama

FitSugar — Mon, 30 Apr 2007 07:30:00 -0700

For me, the word snack is synonymous with crunch. I find snacks more satisfying if they have some snap to them. Needless to say I am a chip lover, but they are not the most nutritious food on the planet and can be rather fattening too.

Luckily, my love affair with chips is cooling now that I have found jicama. It is a Spanish word; so pronounce the "j" with the sound of "h".

Native to the Americas and sometimes called the Mexican potato, and a mix between a potato and a pear. You can also compare it in texture to a water chestnut, and in fact jicama is made up of almost 90 percent water. A cup of jicama has almost 6 grams of fiber and only 50 calories. It is also high in vitamin C, potassium and folate.

Peel the coarse, papery skin and julienne the white flesh, into carrot stick size pieces, and squeeze some lime juice on it to keep it from browning. Add a pinch of chili to the lime juice and you have an excellent treat right there. It is also great in salad. I like to use jicama as a vehicle for salsa, and that is why I call it a chip substitute.

Source

In Praise of: The Avocado

FitSugar — Wed, 25 Apr 2007 10:15:00 -0700

I really do love avocados. I might even marry one, that is how deeply I adore this veggie, or technically fruit - but an avocado in any other category would still be just as creamy and delish.

Spring is the season when avocados are at their peak, but since they are grown in California (primarily Hass variety) and Florida (mostly Fuerte) there is usually a decent supply all year round. Since this is their season, I am hoping to see the price fall a bit, because in the off season avocados may be available but pricey.

Aside from their exquisite taste and texture, avocados are chock full of wonderful nutrients. They are high in vitamin K, potassium, and dietary fiber. I love that this smooth textured veggie contains fiber - about 3.5 grams per half cup - a wonderful surprise, I know.

Avocados also contain oleic acid, a monounsaturated fat, the good kind of fat since it may help to lower cholesterol. Plus, oleic acid has recently been shown to offer significant protection against breast cancer - always a bonus for the ladies. Another reason to add avocado to your salad is that it increases your body's ability to absorb the health-promoting carotenoids that vegetables provide. I love that there are so many reasons to add one of my favorite foods to everything.

I suggest adding avocado to your sandwiches, salads, even spreading it on toast in the morning - that is when I refer to avocados as vegan butter. Plus there is always guacamole. Here's a tip from YumSugar on how to avoid yucky avocados.

If you love avocado, tell me your favorite way to eat it below in the comments section. Let's spread the avocado love around!!!!

Source

Yes, You Can Eat Carbs!

FitSugar — Mon, 23 Apr 2007 13:30:00 -0700

I am so sad when I see people on diets that restrict their carb intake. Carbs are compounds made up of carbon, hydrogen, and oxygen - and they are VITAL for providing energy to our bodies and our brains. Without them, we'd be unconscious noodles!

Not all carbs are created equal; therefore not ALL of them should be avoided like the plague. There are 2 different kinds: simple and complex.

Simple carbohydrates are the ones to ditch. These are mostly made up of refined sugars and very few essential vitamins and minerals. They metabolize quickly, giving us a sugar high and quickly dropping us into sugar meltdown. It isn't pretty. This rollercoaster blood sugar ride makes us feel even hungrier, so we tend to repeat the cycle. Foods like soda, diet soda, candy, foods made with white sugar, and breads and pasta with white flour - should really be consumed in moderation, and YES moderation is my new favorite word.

On the other hand, complex carbs are made up of starch and fiber, so they release gradually and provide our happy bodies with a steady source of energy. Foods like beans, veggies such as potatoes and sweet potato, and whole grains like quinoa, brown rice, whole wheat, and barley are complex carbs. When you eat them, they make you feel full and satisfied for longer, so you eat less.

What about fruit? To find out,

Fiber Quiz: Grains

FitSugar — Mon, 23 Apr 2007 04:00:00 -0700

We all know that fiber is so good for us, right? You want to make sure that you're getting at least 25-30 grams a day since this might help reduce the risk of breast cancer, so it's good to know just how much fiber is in the foods we eat. Do you know...

How Much Fiber is in That? Nuts, Beans, and Grains

FitSugar — Mon, 23 Apr 2007 03:30:00 -0700

Getting the recommended amount of dietary fiber per day (25 grams) will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Nuts, legumes and whole grains are wonderful sources of fiber, so make sure you're incorporating these into your diet everyday. To check out this fiber chart,

How Much Fiber is in That: Vegetables

FitSugar — Mon, 23 Apr 2007 03:30:00 -0700

All this talk about fiber. We all know we should be getting enough - at least 25 grams of fiber each day.

Getting this much will help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you also know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

Your mom was right - vegetables are so good for you. Eating fresh and cooked vegetables are a great way to get your fill of fiber, but just how much fiber do your veggies have?

To find out, I made this handy dandy chart. Want to see it? Then

Godiva = No Trans Fat!

FitSugar — Fri, 20 Apr 2007 12:35:00 -0700

Alright, so you've all heard the sad news about Ghirardelli chocolate containing trans fat. I'm over it now because I just found out that Godiva is trans fat free. Not only do I love their chocolate bars, but I just discovered a new reason to keep a gallon of milk in the fridge.

Godiva makes Dark Chocolate Truffle Hot Cocoa. Each canister is $10, but it's completely worth it. So creamy and decadent, it's one of the best 270 calories I've ever consumed.

Check out the nutritional info:

Serving Size: 4 Tbsp
Calories: 180 (plain powder); 270 (with 1 cup skim milk); 300 (with 1 cup 2% milk)
Fat: 4.5g
Trans fat: 0g
Sodium: 5 mg
Protein: 4g
Fiber: 6g
Carbs: 31g
Sugars: 23g

Did you see that? 4g of protein? That is as much as there is in a SOYJOY bar, but there's no question which one I'd choose. Plus 6g of fiber, and 25% of my daily iron. That's one delicious cup of cocoa you can feel good about sipping.

How Much Fiber is in That: Fruit

FitSugar — Tue, 17 Apr 2007 11:45:00 -0700

Fiber, fiber, fiber. We all know we should be getting enough. It's recommended that women get 25 grams of fiber each day to help lower your risk of heart disease, as well as some types of cancer and type 2 diabetes.

Did you know that eating a little bit more - 30 grams of fiber a day - can reduce your risk of getting breast cancer by 50%!

We all know that getting our fill of fresh fruits is essential if you want to get enough fiber.

I made an easy-to-read chart listing all the fruits I could think of so you could see if you're getting enough daily fiber. To see the chart and find out,

Red Meat Linked to Breast Cancer

FitSugar — Mon, 16 Apr 2007 04:00:00 -0700

We all know that eating too much red meat can be bad for our hearts. Now new research from the University of Leeds shows that eating red meat also increases a woman's chance of developing breast cancer.

35,000 women were tested over the course of 7 years, and those who ate red meat every day had a 56% greater risk of breast cancer than those who ate none.

Processed meat such as bacon, sausage, and ham are much worse than regular red meat such as steak. Those who ate processed meat every day, ran a 64% great risk of breast cancer than those who didn't eat any red meat.

Now I'm not saying you need to omit red meat altogether (unless you want to), just try to eat it 3 or less times a week (you know how I love moderation).

Fit's Tips: Eating 30g of fiber a day could cut your risk for developing breast cancer in half. Also heart pumping exercise has healthy effects on hormone levels and weight maintenance, which could also reduce your risk.

Source

Fiber Quiz: Apple vs. Pear

FitSugar — Mon, 16 Apr 2007 03:45:00 -0700

We all know that fresh fruits like apples and pears are great sources of fiber. And we all know that fiber is important for our health, but do you know...

My New Favorite Soup: Lentil Tomato

FitSugar — Wed, 11 Apr 2007 11:00:00 -0700

My husband, a self proclaimed super carnivore, told me recently he wanted to eat less meat. Not give it up entirely by any means, but cut back in an effort to eat more veggies. So I have been trying new recipes and I found this one in a cookbook I have had for years. I had never made this soup before and thought it looked tasty and so good for you. Lentils are high in fiber and tomatoes are full of lycopene, a potent antioxidant.

Here is the recipe. Try it and see if you like it too. It is so easy to make and that is just another reason it is my new fave.

Tomato Lentil Soup
adapted from the New Basics Cookbook

1 tablespoon olive oil
2 cups chopped onion
2 cups chopped celery
2 large cans Roma tomatoes (28 oz. each)
6 cups low sodium, non-fat chicken broth or veggie stock
2 cups dried lentils (rinsed)
1 cup chopped fresh Italian parsley
1 cup dry red wine
4 cloves garlic, finely minced
1/2 teaspoon ground pepper
1/2 teaspoon salt
1/4 teaspoon cloves
1/4 cup balsamic (or red wine vinegar)

Sauté onions and celery in olive oil in a large soup pot, for about 10 minutes.
Purée tomatoes with their juice in a blender or food processor, and add to veggies.
Add chicken (or veggie) stock and lentils. Bring to a boil. Reduce heat and and simmer, uncovered, stirring occasionally, for 20 minutes.
Add 1/2 cup of the parsley, along with the wine, garlic, pepper, salt and cloves. Stir well and simmer for another 25 minutes. Add remaining 1/2 cup of parsley and balsamic vinegar. Simmer another 5 minutes.
Serve immediately with rustic multigrain bread and enjoy.

Makes 8 portions.

This recipe was originally made with 4 tablespoons butter and I just thought the wasn't necessary. Since lentils are so full of fiber I added 2 cups instead of the original 1/2 cup.

Print recipe with images | without images

Millet: Not Just "For The Birds"

FitSugar — Tue, 10 Apr 2007 03:30:00 -0700

When's the last time you cooked up a steamy bowl of millet? Never? Well hopefully I'll have you running to the store to pick yourself up some for dinner.

Millet is known as a whole grain, but it's actually a seed. It's one of the oldest crops grown in the world, so I'm surprised that it's not more popular. Although it's the main ingredient in most birdseed, it's nutritious and delicious for people too.

It's got a similar taste to rice, somewhat bland and earthy, and its texture is like cous cous or mashed potatoes, depending on how long it's cooked. Although this tiny round grain is usually yellow, you can also buy gray, white, or red millet.

The healthy benefits of millet should not be overlooked. It has almost the same amount of protein as wheat and oats, the same amount as quinoa, and it actually has more protein than long grain brown rice.

It can lower high blood pressure and reduce the risk of heart attacks just like oats because it's a great source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and the frequency of migraine headaches. 1 cup of cooked millet provides 26.4% of your daily value of magnesium.

Want to know what else millet has? Then

Wasa Crackers = Whole Grain Goodness

FitSugar — Mon, 19 Mar 2007 02:00:00 -0700

The Swedes have been enjoying Wasa crispbread crackers for years, and now I think you should give them a try. I've enjoyed using them as a vehicle for soft cheeses since I worked at a German restaurant in high school. Can't say I was health conscious back then, I just love the rye taste (and probably thought I was all "Euro").

One slice of this crispbread is 35 calories with 0.2 grams of fat (about 1 calorie), plus 1.5 gram of dietary fiber. The amount of sugar is negligible.

That might sound all fine and dandy, but compared to a 100 calorie pack of Wheat Thins you start to see Wasa in a whole new light. Remember, 3 pieces of Wasa would be just over 100 calories. 100 calorie package of Wheat Thins has: 3 grams of fat (that's 27 calories), 1 gram of fiber, and 3 grams of sugar. For me Wasa wins hands down - 3 crackers would have 4.5 grams of fiber. To see if you know how many grams of fiber you should be eating each day take this quiz.

Wasa comes in a variety of flavors like: Hearty Rye, Whole Grain, and Toasted Whole Wheat. Look for it at your local grocery store. Good news for folks following Bob Greene's Best of Life Diet, these crackers are part of Stage II.

A Week of the Happy Healthy You

FitSugar — Sat, 10 Mar 2007 09:30:00 -0800

Soon it will be spring, bringing warmer weather and capped sleeves. So check out the Starter Arms workout video. You can also print out this sheet to take with you to the gym.

If you get cramps when you are running, you should read this post on how to get rid of the stitch in your side.

Happy mom, Jennifer Garner loves cheese more than exercise.

While checking out iTunes this weekend, look for The Fitness Rocks pod cast by Dr. Monte. It is one of my favorites.

Here is a great yoga pose for you to try: 4 limbed staff pose. It is the weekend right? So you have some time to experiment with yoga.

Here are 5 things about caffeine for you to read before you vote on whether or not you consider caffeine a drug.

Interested in finding a new exercise class to take? Well Capoeira will kick your butt.

Do you know how much fiber you are supposed to eat in a day? Test your knowledge with this fiber quiz.