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Weekend Reading: The Daily Fix by Alexa L. Fishback

FitSugar — Sun, 14 Dec 2008 04:55:49 -0800

Alexa L. Fishback is my kind of nutritionist: one who understands that nutrition isn't always easy for young working women on the go. Her book The Daily Fix: Your Guide to Healthy Habits For Good Nutrition, released last week, acknowledges that work happy hours can tempt us from working out and that lunch meetings are a necessary but often unhealthy obligation.

To these modern-day challenges, The Daily Fix offers all kinds of solutions, depending on your lifestyle. Fishback recommends everything from keeping a food journal to setting BlackBerry reminders for your workouts and healthy snack times. She explains how to deconstruct those catered-lunch sandwiches to make them healthier and explores how one chai latte a day can really add up in terms of calories. For all the tasty details,

Spoons Across America

FitSugar — Thu, 13 Nov 2008 16:00:00 -0800

Obesity is a growing issue in America, and it's not just adults who are battling the bulge, it's children, too. The culinary educational group, Spoons Across America, has been fighting this epidemic in the kitchen for seven years with a hands-on educational program for kids. The program is called the Dinner Party Project because what child doesn't love a party? The classes, currently held in 50 cities around the country, teach children about nutrition, whole foods, organic produce, where food comes from, and how to cook in a healthy way. If this program could be available in all schools, what a world of difference it would make to the future health of these kids and their families.

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What are you cooking for dinner tonight? Are your kids going to help you in the kitchen?

Recession Proof Your Diet: Avoid Comforting Yourself With Food

FitSugar — Tue, 04 Nov 2008 13:00:00 -0800

During the tough times of the economy, many of us feel down about the way the nation is headed. And for some of us, being upset translates into eating for comfort. Unfortunately, the food we turn to (chips, cookies, ice cream, etc.) tends to not be very healthy and could wind up costing us more (financially and on the scale) in the long run.

So try to keep your eye on the ball. Things may seem bad, but you're going to feel a lot worse if you've suddenly gained 10 pounds. Turn your negative energy into figuring out ways for staying healthy for without spending too much money and working out on a budget. I know that carrot and celery sticks may not be as comforting as a pint of Ben & Jerry's ice cream, but they're a lot cheaper. Plus, I've personally been taking advantage of Whole Foods' Meals For 4 Under $15 so I always have healthy meals offhand. Then I allow myself treats on occasion, but just not as I am watching the six o'clock news about how the stock market tanked, yet again.

Who Eats Healthier: Men or Women?

FitSugar — Tue, 04 Nov 2008 04:30:00 -0800

A recent study has found that women display healthier eating habits than their male counterparts. I think this is interesting because in my house, I definitely eat healthier than my husband (though he does try). What do you guys think? In speaking from your own personal experience, do men or women eat healthier?Source

Who Eats Healthier: Men or Women?

Men

Women

Both

Undecided

Smart Choice Labels Have a Bright Future

FitSugar — Wed, 29 Oct 2008 03:30:00 -0700

In an effort to better educate consumers about the products in their grocery carts, and dare I say coax us into buying their goods, some major food manufacturers will start using a new "Smart Choice" label in 2009.

The labels aim to provide at-a-glance nutritional guidance as the products bearing the label cannot exceed certain levels of fat, cholesterol, sugar, and sodium. The product must also be from a healthy food group (fruits, veggies, low-fat dairy, etc.). I especially like that the foods with the Smart Choice label will have the calories per serving and number of servings per container displayed clearly on the front of the package.

At launch, the label will be on products from General Mills, Unilever, Coca-Cola, Pepsico, Kellogg, Con-Agra, Kraft, and Wal-Mart. It seems like a great idea to me. Simple but effective, especially for those of us that find reading labels confusing. Hopefully if the label is effective, more brands will get on board.

Source

Do You "Bank" Calories?

FitSugar — Tue, 28 Oct 2008 06:00:21 -0700

Health.com recently offered some strategies to prevent the weekend from derailing your healthy eating habits. One idea was to "bank calories," which means you cut back on calories the day before you know you're going to be eating a lot, as a way of evening things out. The authors of How to Eat Like a Hot Chick are big fans of calorie banking. Do you ever do this?Source

Do You "Bank" Calories?

Yes. It's one of my go-to strategies.

I do it on occasion but don't make a habit of it.

No, this seems like a bad idea.

No, but now I'm going to try it.

Other — Share your opinions below.

Is Dating or Marriage Worse For Your Waistline?

FitSugar — Fri, 24 Oct 2008 15:30:33 -0700

Dating can be tough for many reasons, but especially if you're trying to watch your weight. The calories from all those drinks and dinners out can add up, and on top of that, dates can seriously cut into your gym time. But according to a recent story in Shape, living together or getting married may be even harder on the love handles.

Citing a recent study by the Obesity Society, Shape writes:

Women who were dating put on an average of 15 pounds over five years, those who were living with a romantic partner gained 18 pounds and the newly married packed on 24 pounds. You spend the most time with your loved one, so you're bound to be influenced by his eating habits, says Lauren Antonucci, M.S., R.D., director of New York City-based Nutrition Energy. This can lead to weight gain since women generally don't need as many calories as men.

I was initially surprised by this statistic, but now that I think about it, it makes sense. It's hard not to be influenced by your significant other. At least when you are dating, you have time alone to stick to your usual eating habits. Whether you're single or attached, Shape also has some great tips on controlling your eating habits while in a relationship, so check it out.

What about you? Do you think dating or coupledom is worse for your waistline?

Source

Add Just the Right Amount of Dark Chocolate to Your Diet

FitSugar — Fri, 03 Oct 2008 14:30:00 -0700

It's no secret that I love dark chocolate. Not only is it super tasty and satisfying, it's actually a sweet treat that is good for you, too. Dark chocolate has been found to sooth a cough, increase blood flow, and lower your blood pressure. With benefits like that you may be tempted to trade in meals for chocolate bars, but there is an ideal amount to consume each day.

US News and World Report recently reported that research has found that only 6.7 grams of chocolate per day (or 0.23 ounces) represents the perfect amount of dark chocolate for your health. To have something to compare it to, a Hershey's Kiss is 4.5 grams and most bars of chocolate are about 40-41 grams. So enjoy, but enjoy in moderation.

Source

What Does Temptation Do to You?

FitSugar — Thu, 02 Oct 2008 04:30:00 -0700

One way I keep unhealthy foods from entering my body is to steer clear of them. I like to think the whole "out of sight, out of mind" theory works well for me. As it turns out, Reuters reported on a new study that has found that keeping sweet treats may actually help you stick to your diet. In fact, the study found that challenging yourself to resist temptation may even be more effective than banning all sweets and snack foods from the house. Oh, man. I'm not sure about this. What do you think? Does overcoming temptation make you stronger in your healthy endeavors or does it just make you hungrier?Source

What Does Temptation Do to You?

Stronger. Nothing is better than knowing you are in control!

Hungrier. If it's there, I'll eat it.

Other — share below.

No Money, No Problem

FitSugar — Wed, 17 Sep 2008 09:00:00 -0700

The economy is going through some serious hard times and it's hard enough keeping up with the bills, let alone finding the cash to buy organic and pay for a posh gym membership. Being healthy does not mean that you need to pay out the big bucks; there are plenty of ways you can get moving and eat right without thinning out your wallet. I've rounded up five of my favorite ways to save the dough and still be healthy, so check out this slideshow to get a few ideas for yourself.

Common Diet Sabotages: Part Two

FitSugar — Mon, 15 Sep 2008 03:30:00 -0700

Can't seem to figure out why you can't lose those last few pounds? It may not be the hours you're not spending at the gym or those random fast food runs that are sabotaging your diet, but rather the little things we may not even think about. Women's Health found common culprits for what may actually be keeping you from your goal weight. Here are more highlights:

You're too routine. Nothing is wrong with a schedule, but your body thrives on variety. Especially when it comes to working out and eating. If you eat the same thing and do the same workout every day, you're not doing as much to help your goal than if you were changing it up from time to time.

There's more so

Common Diet Sabotages: Part One

FitSugar — Thu, 11 Sep 2008 03:30:00 -0700

You're using the wrong serving utensils, and I'm not talking about etiquette here. If you find that you're always using big spoons and knives. Knives and spoons often go hand in hand with unhealthy items like mayo, peanut butter, ice cream. Forks, on the other hand, are better served to dig in to foods like salads, steamed fresh vegetables, and chewy lean meats.

There's more so

Don't Let the Freshman 15 Sneak Up On You

FitSugar — Mon, 08 Sep 2008 12:00:00 -0700

Starting your first year of college is so awesome because you can do whatever you want and there's nobody around to tell you not to. You can eat candy for dinner, order a pizza at 2 a.m., and avoid all vegetable matter for three months straight. And though it's technically against the rules, most freshmen also end up drinking a lot of beer. It doesn't take long for a lifestyle of college eating to turn into the dreaded Freshman 15. Here are some things to keep in mind as you delve into your first year on campus.

Just because you can eat whatever and whenever you want — don't. Try to be sensible when it comes to food choices and how often you eat. Try to remember not to eat when you're not hungry, especially late at night. Don't let others influence your decisions either or be a victim of peer pressure when it comes to food. If you just ate dinner, don't let someone talk you into going out for Chinese.
Be wary of dining halls. These endless buffets allow you to consume well beyond your daily caloric needs in a single sitting. I know there are a ton of choices and that the soft serve machine is on all the time, but try to remember how much you used to eat at meals. Don't keep going back for more just because it's there.
Don't use food to deal with stress. If college life is getting the best of you, then exercise, take a long shower, or talk to someone about it. And I don't mean your friends Ben & Jerry.

To find out what else can help

Which Day Is Hardest For You to Stay on Track?

FitSugar — Tue, 29 Jul 2008 06:00:00 -0700

The weekend can wreak havoc on a healthy lifestyle. For others, it's a lot harder to keep on track during the week with work dinners, lunches, and no time for anything but fast food. Me, I have the hardest time staying on track on Fridays. I often skip out on going to the gym, and it's always been tradition in my family that we eat pizza and watch a movie.Which day do you find is hardest for you to stay on track?Source

Better Burgers

FitSugar — Thu, 12 Jun 2008 08:30:00 -0700

Boost the Nutrition of Your Burgers Karen Lush, Corporate Dietician for Jenny Craig, gives us the 411 on what goes best between your buns, including low-fat and high-fiber options.

Do You Get Picked on For Your Healthy Eating Habits?

FitSugar — Fri, 23 May 2008 10:00:00 -0700

When I started eating less red meat for my health, my rib-loving, steak-ordering friends picked on me big time. They'd wave a bite in my face and say, "Mmm, this is so good. Don't you want one bite?" When I chose a salad over a hamburger, they'd ask me how my rabbit food tasted. It was all in good fun, but after a while, it got annoying having people comment about my eating habits. Does this happen to you? Do you get picked on for your slightly obsessive healthy eating habits?Source

Do You Get Picked on For Your Healthy Eating Habits?

Yes, all the time.

Sometimes, it depends on who I'm with.

Never, because all my friends and family eat healthy too.

I don't eat healthy.

Craving vs. Hunger: What's the Difference?

FitSugar — Mon, 24 Mar 2008 06:30:00 -0700

OK so we have all these great ways on how to curb cravings but how can you tell if it's just a craving or if you're genuinely hungry? In the heat of the moment (say, just before you deep dive into a tub of chocolate cookie dough) it's not always that easy to determine which you're feeling, so ask yourself one simple question: Is it your mind talking or your stomach?

Still not sure, then use the little chart below to help you determine if you're genuinely hungry or just having a craving:

Craving	Hunger
You are not physiologically hungry, just emotionally. Only one food will alleviate your craving and the emotion intensifies the more you focus on it. Cravings pass and go away if you give them time. Doing something else satisfies and distracts you and the craving usually disappears.	You are physically hungry and getting signals from your stomach (growls, pangs, or hollow feelings) and your brain (fogginess, lack of concentration, headache, or fatigue). Any food will alleviate your hunger. Hunger does not go away unless you eat.

Source

Back on Track: Plan Your Menu for the Week

FitSugar — Sun, 09 Mar 2008 05:00:00 -0700

Sunday mornings may start out lazy, but by the time evening rolls around I always feel like it is time to get back on track.

In the late afternoon I like to sit down with a cup of green tea and figure out my meal plan for the upcoming week. This takes the guesswork out of the menu since I have found I don't make the healthiest choices when I am already hungry. A little planning ahead can save a lot of unnecessary calories later. Once I figure out the meals for the week, I make a grocery list of the necessary ingredients and head to the store. Feeling stocked up for the upcoming week brings me peace of mind. I know I have the ingredients in the house to make the healthy meals I have planned.

Fit's Tip: You can use my food journal not only to track your meals, but to plan them as well.

Source

LeAnn Covers Fitness, and Health

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

I always love hearing about how couples motivate each other to get healthy, but now more than ever since it's Valentine's Day. LeAnn Rhimes recently told Fitness magazine that her husband was the driving force behind finally being able to get healthy.

Here are highlights:

"I wasn't taking care of my health. I was getting out of breath in the middle of the show . . . and sometimes I was getting really sick." The solution came with the emotional stability provided by her husband Dean — who also provided her something more: a workout partner. "[Dean and I] both push each other to be better."

LeAnn definitely eats healthy, too. To see what an average day of eating looks like for her just

Speak Up: Pimp My Salad

FitSugar — Fri, 08 Feb 2008 09:30:00 -0800

Salads are a staple of healthy eating. They are a great way to increase your veggie intake, and if you are trying to lose weight they are one of those high density foods that fill you up without a lot of calories. Let's face it, salad greens by themselves can get a bit dull. Plus you need to add fat and protein to make sure the salad keeps you full, especially if it is your main course.

I have become bored lately with my salads and need your help to make my salad tasty, appetizing, and nutritionally well rounded. So please pimp my salad! Starting with the salad greens of your choice, tell me your favorite salad. Leave your suggestions in the comment section below.

Source

Bad Foods Can Be Good For You, Part II

FitSugar — Wed, 23 Jan 2008 03:00:00 -0800

Indulging in moderation is okay if the "bad" foods are also good for you; dark chocolate and red wine come to mind. So I perked up when I saw this Health magazine story about five bad foods that are actually good for the waistline.

Of course I'm not suggesting that you start pigging out on these every day, but if you eat them in moderation and in the right way, you can enjoy a little indulgence without feeling as guilty as you normally would. Yesterday I told you about ice cream and red meat, and for three more "bad foods" you can savor,

Bad Foods Can Be Good For You, Part I

FitSugar — Tue, 22 Jan 2008 03:00:00 -0800

Indulging in moderation is okay if the "bad" foods are also good for you; dark chocolate and red wine come to mind. So I perked up when I saw this Health magazine story about five bad foods that are actually good for the waistline.

Of course I'm not suggesting that you start pigging out on these every day, but if you eat them in moderation and in the right way, you can enjoy a little indulgence without feeling too guilty. For a few of the "bad foods" you can savor, with tips on how to eat them smartly,

5 Things Every Healthy Eater Should Do

FitSugar — Tue, 17 Jul 2007 02:30:00 -0700

So you call yourself a healthy eater, eh? If so, you may want to be sure to do these five things to ensure your healthy eating status:

Eat breakfast, always.
Drink plenty of fluids/water.
Get your five a day.
Limit salt. Better yet, avoid it.
Avoid late night snacking

Have anything else you'd like to add to the list? Then add your ideas in the comments section below.

Weekend Reading: Skinny B*tch

FitSugar — Sat, 02 Jun 2007 03:30:00 -0700

I have to admit it - I definitely have been known to judge a book by its cover. So when I was in the book store the other day, the title "Skinny Bitch" definitely caught my eye.

It's "a no-nonsense, tough-love guide for savvy girls who want to stop eating crap and start looking fabulous." Written by Rory Freedman and Kim Barnouin, these two women give you the facts straight up with a side order of sass and no sugar coating (pun intended).

The basic message in this book is if you eat crap, you'll feel and look like crap. They give you the truth about what you're putting into your body and how it affects you. In Skinny Bitch, there's no beating around the bush when it comes to coffee, sugar, meat, dairy products, smoking, and artificial ingredients - there are entire chapters devoted to how giving these up can make you healthy and help you "get skinny".

This is such an easy read since the voice is so upbeat, straightforward, and outrageous. All they say is backed up with interesting scientific facts in a way that's easy to understand so you feel like a friend is sitting you down and "telling you like it is" instead of some stodgy doctor.

After they give you the truth about what you're eating, they don't just leave you in the dust. There are also chapters about nutrition, meal ideas, great health food products, and a list of ingredients to watch out for.

I definitely recommend checking out this hilarious book that encourages you to wake up and smell the truth, and start getting healthy. You can get it at any major bookstore or order it from Amazon ($11.16).

Speak Up: Which Treat is Worth it?

FitSugar — Thu, 03 May 2007 09:30:00 -0700

Well, I know that all of you try to be healthy eaters for the most part (you wouldn't be reading FitSugar if you weren't).

That doesn't mean you don't have cravings for decadent desserts and fried foods.

Rich peanut butter brownie sundaes, creamy triple chocolate mousse, French fries covered in melted cheddar cheese, butter cream filled cake, crispy onions rings, Ben & Jerry's Chocolate Chip Cookie Dough ice cream in a chocolate-dipped waffle cone... Who doesn't want to indulge in these delicious treats?

So I want to know - What do you think is worth breaking your healthy eating plan? Tell me in the comments section below.

No really - Eat Your VEGGIES!!!

FitSugar — Mon, 19 Mar 2007 16:00:00 -0700

Am I a broken record? Probably, because I am going to tell you all to eat your fruits and veggies. I know I am probably preaching to the choir, I mean you are already reading FitSugar, right? Maybe you can use this post to light the fire under your veggie phobic friends.

Science Daily is reporting that according to two recent studies, Americans are not eating enough fruits and veggies. The dietary guidelines strongly suggest that folks eat 3 helpings of vegetables and 2 servings of fruit daily, but as a nation we are falling woefully short of these requirements. By now it should be common knowledge that eating a diet high in fruits and vegetables is associated with decreased risk of obesity and certain chronic diseases, such as cardiovascular disease, Type 2 diabetes and some cancers.

I find the following statistic most disturbing:

Approximately 62% (of study participants) did not consume any whole fruit servings and 25% of participants reported eating no daily vegetable servings.

The study involved almost 15,000 adults, so that is a lot of folks not eating their veggies.

Want some tips on easy ways to up your intake of fruits and vegetables? Then

How Many Times Do You Eat Fruit & Veggies in a Day?

FitSugar — Thu, 15 Mar 2007 15:45:00 -0700

Recent reports are showing that while most of us know the benefits of eating enough fruits and vegetables in a day, we aren't actually eating them. In fact only 32.6 percent of adults are eating fruit two or more times per day, and only 27.2 percent are eating vegetables three or more times a day. The recommended amount is currently at least five (fruits or veggies, or both) a day.So I am curious about you guys -- How many times do you eat fruits & veggies in a day?

How Many Times Do You Eat Fruit & Veggies in a Day?

I don't eat fruit and veggies.

Once a day.

Two times a day.

Three times a day.

Four times a day.

Five or more times a day.

Healthy Dining Finder Online

FitSugar — Thu, 01 Feb 2007 17:30:00 -0800

If you're like me you love to eat out but you sometimes have a hard time staying healthy while doing it.

That is why I was pleased when I stumbled across a great new site called Healthy Dining Finder. This site allows you to search by location for restaurants in your area. Then you can look at the list of restaurants and see what items have been selected as the healthiest item choices on the menu. It really helps to take the guesswork out of dining out.

It's great because Healthy Dining's staff of registered dietitians and health/nutrition professionals consult with each restaurant to find menu items that meet their high level of nutrition criteria which are based on recommendations of leading health organizations.

As of now the site still seems to be building its restaurant database but it is growing fast and you will still get decent results so visit HealthyDiningFinder.com to search restaurants near you.

Harvard's Guide to Healthy Eating

FitSugar — Fri, 05 Jan 2007 08:24:56 -0800

Not your grandmother's food pyramid.

According to the smart people at Harvard, the rules of healthy eating have changed. Eating a “balanced diet” is no longer the most important goal. Instead, scientists have learned more specifically which foods can help prevent disease and which promote it. The Healthy Eating report describes how the latest research has resulted in a new healthy eating pyramid, a new concept of good fats and bad fats, and a greater understanding of the components of foods and how they influence health and longevity.

To read an excerpt from the report,