FitSugar -- Healthy, happy you.

Lifting Tip: Eat a Protein-Rich Snack After Strength Training

FitSugar — Wed, 31 Dec 2008 05:30:00 -0800

Cardio helps burn calories to melt away fat, but if you want to build up your muscles and get chiseled lines, you need to strength train. When you lift weights, use resistance bands, do crunches, squats, or push-ups, it causes slight tears in your muscle fibers. This is necessary in order to tone up. When your body heals the fibers, your muscles strengthen and become bigger and more defined. In order for that to happen though, your body needs the amino acids in proteins to rebuild your damaged muscle tissue. So within 15 minutes to two hours after a workout, have a protein-rich snack. Some good options are yogurt, cottage cheese, a protein bar, protein drink, or nuts. Not only will eating protein benefit your muscles, but this nutrient will also help increase the absorption of water from your intestines and improve muscle hydration.

If you're wondering how much total protein you should have in a day, check out this chart.

Source

You Asked: How Much Protein Do I Need?

FitSugar — Wed, 22 Oct 2008 14:30:00 -0700

You're asking and I'm answering . . .

Dear Fit,
I saw your slideshow of snacks with 10 grams of protein or more. In it you stated that women need between 40 and 60 grams of protein daily, but my personal trainer told me I need much more than that, about 100 grams. So I'm confused. How do I know how much protein I should be eating? Is there anything wrong with eating more than you need?
—Protein-loving Patricia

This is a great question because everyone's protein needs are different, based on their weight and daily activity level. To find out how to what the mathematical equation is to figure out how much protein you should be getting each day,

5 Tips For Choosing Healthier Meats

FitSugar — Tue, 21 Oct 2008 08:00:00 -0700

While some folks choose to avoid meat altogether for their health, many folks do still incorporate meat into their diets, as it can be a great source of lean protein. The key is to incorporate meat in a healthy way and avoid cuts that are high in fat and cholesterol. The US Department of Agriculture offers a few easy suggestions for making healthier meat choices. Here are highlights:

Choose lowfat meats and chicken. Avoid fried chicken, or chicken with the skin still on it.
Make sure you account for how you've cooked your meat. For example, chicken cooked in butter can be a lot less healthy than chicken cooked in olive oil.
Eat more fish high in omega-3 fatty acids, such as salmon, trout, anchovies, and tuna. Here are two recipes for salmon that I love.
Avoid meats that are high in cholesterol. Liver and other organ meats are super bad for your heart. Instead aim for meats low in cholesterol such as white turkey meat.
Processed meat such as hot dogs, ham, sausage, and lunch meats may be easy to prepare but they can also be very high in sodium and other additives.

Source

Six Snacks With 10 Grams of Protein or More

FitSugar — Fri, 17 Oct 2008 05:30:00 -0700

When it comes to snacks, you want to choose ones low in calories and high in protein for sustained energy. Depending on weight and activity level, a woman needs between 40 and 60 grams of protein daily. Sometimes it can be difficult to meet your protein quota in meals alone, so here are some of my favorite snacks with at least 10 grams of protein.

Source

Nutritional Quiz: Protein

FitSugar — Wed, 16 Jul 2008 09:00:00 -0700

Protein is the building block of life, but how much do you know about it? Take this quiz and see if you know how much protein you should be eating daily.

Source

Cut Costs, Not Nutrition: Part One

FitSugar — Tue, 08 Jul 2008 08:00:00 -0700

In this time of economic hardships, it's getting harder and harder to put healthy foods on the table every day. It's tempting to just hit the dollar menu at your local fast food stop, but there are simple ways that you can cut costs and still eat healthy. Reuters has consulted with Holly Scherer, a registered dietician at the University of Michigan Health System in Ann Arbor, for a few ways to cut costs but not nutrition. Here are highlights:

Eating in season is one key way to cut your food bill.
Local co-operatives where you trade money or labor in order to reap the benefits of a larger community garden or local farm are another option for fresh fruits and vegetables.
You can save money by planting your own produce and herbs.
When fresh options are too expensive or unavailable, consider frozen and canned fruits and vegetables.

What about the most expensive part of your grocery bill? Protein. There are ways to cut costs there too so

Chocolate Milk Post Workout?

FitSugar — Wed, 04 Jun 2008 08:00:00 -0700

Nothing beats a tall glass of ~~ice cold water~~ chocolate milk after a long workout. Sounds too good to be true and makes me want to watch The Jetsons, but chocolate milk could be the post exercise "recovery" drink you've been searching for.

After years of promoting carbo loading before exercise, research shows that the body needs and can process carbs post workout more efficiently. For 30 to 45 minutes post workout, the human body is primed to replenish the lost fuel because your muscles are more responsive to insulin. The insulin helps muscles pull glucose, made from carbs, out of the bloodstream and into the muscle. This will provide fuel for the muscles for the next time you head out to workout. Add a little protein to the mix and your muscles can store even more fuel. Protein also helps repair the muscle damage associated with strengthening them.

An eight-ounce glass of low fat chocolate milk provides 32 grams of carbs and 11 grams of protein. If you are trying to lose weight, just beware that this simple recovery drink also contains 200 calories. Chocolate milk may not be the ideal post workout food for you; yogurt or a smoothie would work too or anything else that has both protein and carbs.

Source

What's the Deal With Liquid Amino Acids?

FitSugar — Tue, 13 May 2008 13:00:00 -0700

I went to a cafe the other day that had a salad bar, and next to the bottles of dressing was a familiar bottle of Bragg Liquid Aminos. A few of my vegetarian friends in college used to add this to everything from soups, to salads, to casseroles because of its salty flavor and more importantly, to increase their intake of amino acids.

There are 20 standard amino acids that our bodies need to function normally. Twelve amino acids are manufactured by the human body, and eight, called essential amino acids, must come from our diets. You need all 20 amino acids because they are the building blocks of our organs and tissues. In order to obtain the essential amino acids your body doesn't make on its own, you need to consume protein. Animal sources of protein (milk, eggs, meat, poultry, fish, and seafood) contain all the essential amino acids. Vegetarians or vegans can get all their amino acids by eating complete proteins — a vegetarian protein source plus a whole grain (such as rice and beans). Braggs advertises itself as a great vegetarian source for amino acids, but on closer inspection you find that it only offers 16 of the 20 amino acids. Could it be that the liquid form is healthier or easier for the body to process? To find out if it is then

What's Your Advice For a Vegetarian Needing Protein?

FitSugar — Wed, 30 Apr 2008 11:00:00 -0700

Sometimes a question comes along that I know you guys would have some great advice for. I'm sure that a lot of you vegetarians out there will really be able to help user Baby_Jatti with her quest for meat-free proteins. She asked:

"I'm a vegetarian and I am trying to increase my muscle mass. For that I need to increase my intake of protein. I already drink two scoops of protein shake every day, and I am doing the whole soya thing but still I can't seem to get the required amount of protein from my diet every day. If anyone has any suggestions pleeeeease do let me know."

So share all your tips and help a fellow user out. I know I'd love a few more ideas myself because meatless Mondays are getting a little boring for me these days.

Source

5 Things: Highest Sources of Vegan Protein

FitSugar — Mon, 31 Mar 2008 09:30:00 -0700

Whether you are cutting back on meat and dairy products for health or moral reasons, it's good to remind ourselves that there are other forms of protein out there besides cheeseburgers, steak, and chicken satay. Check out these vegan sources.

Tempeh: 4 ounces gives you 22g of protein
Tofu: 1/2 cup serving equals 19.9g of protein.
Seitan: If you eat 3 ounces, you'll have consumed 19g of protein.
Plain soy milk: 1 cup of soymilk has 11g of protein.
Edamame: You'll get 10g of protein by eating 1/2 a cup of these beans.

Incorporating these foods into your meals will not only give you cholesterol and saturated fat free sources of protein, but since many of them contain fiber as well, they're even healthier.

Fit's Tips: Not sure how much protein you should be getting in a day? Then check out this chart.

Source

Diet Tip: Put Protein on Your Plate

FitSugar — Thu, 27 Dec 2007 11:45:00 -0800

Fat is an often misunderstood part of the dieter's diet. For many years it was treated as fact that fat kept people feeling fuller for longer. While some fats do have redeemable features, this is not one of them.

New research shows this not to be the case with fat. While fat does take longer to digest, it does not help control appetites because fat is the least satiating food group. The foods most likely to keep hunger at bay are protein, followed by carbohydrates, then finally fats. It is always best to create a well-balanced meal that contains all these food groups, and you can go extra light on the fat portion without suffering hunger pangs.

Make sure you include protein with every meal if you are looking to keep your tummy from grumbling.

Source

How to Get Your Daily Protein

FitSugar — Wed, 28 Nov 2007 10:15:00 -0800

By now, I hope you know that women need about 40 to 60 grams of protein a day, depending on your weight. Basically, you just multiply your weight in pounds by .36, or your weight in kilograms by .8. If you are an extremely active person, you'll need a little bit more protein, about .45 to .54g of protein per pound you weigh (or 1 to 1.2g per kg).

Getting enough protein is important because it gives you energy and repairs tissues, as well as builds bones, skin, and blood. It also helps make hormones and enzymes in the body. If you don't eat enough protein, you'll feel tired and weak, and your body will begin to break down muscle to get the energy it needs. Since you want to keep all the lean muscle you can, this mining of muscles for energy is something you want to avoid.

So how can you make sure you're getting enough? To see what I ate yesterday to reach my daily protein goal

Baked Tofu: Full of Protein and Flavor

FitSugar — Thu, 27 Sep 2007 13:30:00 -0700

Since we know that eating soy is a great way to get protein without cholesterol or saturated fat, I'm always looking for new and delicious ways to eat it. Buying pre-made meat alternatives that contain soy such as Tofu Pups and Wildwood Burgers is great, but sometimes I want to make it myself.

Here's a great recipe for Baked Tofu. Since tofu tastes rather bland, you can always flavor it anyway you want. Plus when you bake tofu, it gets a firm and chewy consistency similar to chicken, so many meat eaters may even appreciate it.

You can eat this Baked Tofu alone, on salads, in sandwiches, as a pizza topping, or on crackers. It's a great way to get a healthy source of protein, especially if you are a vegetarian.

To see the recipe and a detailed "how to" just

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

Wildwood Organic Soymilk: Unsweetened & Delicious

FitSugar — Tue, 18 Sep 2007 16:45:00 -0700

Back in my experimental college days, I dabbled into the world of dairy alternatives. I tried 'em all and was a huge fan of vanilla soymilk. It was so sweet and light.

These days I still like keeping a bit of soy in my diet though, since we know that it's a great source of protein. I discovered that Wildwood Organics makes an Unsweetened Soymilk - they're the company that makes that Soyogurt I was raving about a week or so ago.

I thought since it had no sugar added, it'd be healthy and taste more like regular milk. I was right (I am not so into super sweet tastes these days either). This is one of the best soymilks I have ever tasted! Even though there are no sugars added, it has a delicious and naturally sweet flavor. Many soymilks can be overly thick or creamy, but the consistency of Wildwood Organics is really light and thin just like cow's milk, but it has no cholesterol or lactose, and practically no saturated fat.

Want to see the nutritional info and a closeup picture? Then

You Asked: Vegetarians and Protein

FitSugar — Tue, 04 Sep 2007 14:30:00 -0700

Hey Fit,
I once heard that vegetarians need to eat more (vegetable-based) protein than meat-eaters need to eat in a given day. For example, if a 120 lb. non-vegetarian would need to eat 43 grams of protein a day, a vegetarian of the same weight would need to eat more than 43 grams of veggie protein. Do you know if this is true?
- Pondering About Protein Pamela

This is a great question that I'm sure many other vegetarians have been wondering the same thing. First of all, it's good to know that proteins are made up of amino acids. Twelve are manufactured by the human body, and 9, called essential amino acids, we must get from our diet.

Can we get them all from plant sources? To find out

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

Diet Tip: Eat Protein at Every Meal

FitSugar — Tue, 28 Aug 2007 09:30:00 -0700

So you are trying to change how you eat and looking to lose weight, and one way to keep you on a path of good nutrition and weight loss is to eat protein at every meal.

It is said that protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Plus, eating enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, beans, or lean meat at meals and snacks.

Do you know how much protein you should be eating daily? This post will help you figure out your needs. Here is a list of protein in foods to help you meet your RDI!

5 Things: About Fat

FitSugar — Mon, 06 Aug 2007 02:00:00 -0700

Much maligned, fat is here to stay. Here are 5 things about this macronutrient that you should know. Listed in no particular oder, here goes:

A gram of fat contains 9 calories. In contrast, carbs and protein only have 4 calories per gram. In other words, you can eat twice as many carbs or protein for the same amount of calories.
The RDI for fat in adults is 20%-35% of total daily calories. That's about 44 to 77 grams of fat a day if you eat 2,000 calories a day.
It is recommended that saturated fats (animal fat, butter, coconut and palm oils) should make up less than 10% of your total calories per day. For a person eating 2000 calories a day, this would be 20 grams of saturated fat or less per day.
A pound of body fat burns 2 calories per day whereas a pound of muscle burns about 50 calories per day.
Fats are vital to your health. They transport oxygen to every cell in your body, and they are the basis for every hormone, brain, and nervous system function.

When Going for Corn - Go BLUE

FitSugar — Tue, 31 Jul 2007 02:00:00 -0700

When it comes to corn chips, I am game for any color - yellow, white, or blue. Now, I have a valid reason to go blue. New research indicates that blue corn is more nutritious than its white counterpart.

Researchers from south of the Rio Grande have found blue corn to contain 20 percent more protein than white corn. Not only that, but blue corn also contains less starch and a lower glycemic index, meaning the sugar content of blue corn is absorbed by the body more slowly and provides a steady source of energy, with less chance of creating a blood sugar spike.

I often say, eat for color and now I know this approach to food applies to tortillas and chips as well.

5 Things About: Your Nails

FitSugar — Wed, 18 Jul 2007 11:45:00 -0700

Watching my little one bite her fingernails prompted me to do some research, and I started with just the basics. I just wanted some fingernail facts so I would know something about the different elements of her new habit. So here are 5 things about your nails, fingers and toes, that I thought you just might like to know.

Fingernails and toenails are made of keratin - a protein made of dead cells, which is also the main protein found in hair. In fact, structurally nails are modified hair. Cutting your hair and fingernails doesn't hurt because they are dead - makes sense right. Horse hooves and bird feathers are also made of keratin.
Contrary to popular belief your nails do not grow after you are dead because your nails are already dead (see above). Nails appear to be growing after death since the skin around them shrinks. Urban myth dispelled.
Fingernails grow more quickly than toenails and men's nails tend to grow more quickly than women's. Women's nails DO grow faster during pregnancy, it is not the pre-natal vitamins it is the hormones.
Light trauma, like typing on a computer, stimulates nail growth. Or you could think of typing more like a massage for the nails - it sounds less traumatic.
Fingernails have no feeling. But the fingernail extends deep beneath and behind the skin of the cuticle, and nerves on the back of the finger around the cuticle sense forces transmitted from the tip of the fingernail. The brain integrates the sensations from the nerves of both the fingertip pad and cuticle to give a complex enhanced perception of pressure and shear at the fingertips.

Source

Food for Thought: 20 somethings

FitSugar — Mon, 16 Jul 2007 02:30:00 -0700

The folks at Fitness, the magazine that is, are savvy to our changing nutritional needs. As we age our bodies and our lifestyles change. Curious if you are meeting the nutritional challenges of your generation? If you're a 20 something here's some food for thought.

Eat Protein
Since your life is likely to be hectic, you are generally looking for food on the run. Make sure that you are making healthy choices and not skimping when it comes to protein. Missed meals and dieting can lead to falling short of meeting the RDI for protein - the building block of muscle. So don't short change yourself and fill your quota with chicken, fish, eggs and lean meat. Here's a helpful breakdown of protein amounts in popular foods.

Eat Potassium
According to the USDA, the majority of women in their 20's eat less than 50% of the RDI of potassium. Potassium is an essential mineral that helps muscles, including the heart, function properly. If you are eating your 5 fruits and veggies a day, you are getting enough potassium. So eat your veggies!!!

Eat Omega-3 Fatty Acids
Since women are especially susceptible to depression in their 20's, it is a good idea to boost your serotonin levels. Once way to do this is by eating foods rich in omega-3 fatty acids. This is really the fat you should love. Find it in salmon and other cold water fatty fish, as well as walnuts and flax seeds. If you eat beef, go grass fed - it is higher in omega-3s than conventionally raised beef.

No longer 20? Check back soon to see what you should eat in your 30's and 40's.

Make the Most of Your Metabolism

FitSugar — Tue, 19 Jun 2007 02:00:00 -0700

Most of what controls your metabolism is not under your control, some folks have fast metabolisms and others have slow ones. Also, as we age our metabolism slows down. Scientists have estimated that metabolism slows about 5 percent per decade, beginning at age 40 as we lose muscle mass and increase body fat. Muscle burns more calories than fat, so when you lose muscle mass your caloric needs decrease. Luckily you are not completely at the mercy of your genetics - There are a few things you can do to keep your metabolism up.

Basically, metabolism is the total of all body processes that burn calories - your basal metabolic rate (calories burned by simply being alive) plus your activity factor since we all know that exercise burns calories.

The basal metabolic rate includes the energy we need for body processes, including digestion. About 10 percent of our calories are used to process the food we eat. This phenomenon, known as the thermic effect of food, is influenced by how much, how often and what we eat. In addition, food can directly affect metabolism by altering the way the body functions, which changes the amount of energy it needs.

According to Joy Bauer, nutritionist and author of the book Food Cures, there are ways to maximize your metabolism. Curious to know what they are? Then

Learn to Love: Shiitake Mushrooms

FitSugar — Tue, 24 Apr 2007 17:15:00 -0700

Shiitake Mushrooms, aside from the phrase being my new favorite expletive substitute (it is up there with dang and crud), are fast becoming known as a new super food. Since they have been used medicinally in Asia for over 6,000 years, I'd really have to admit their status as a super food is "new" to me. And possibly you, too?

Did you know that they contain protein? I, for one had no idea that 8 ounces of shiitakes contain almost 5 grams of protein. Although mushrooms are often treated like veggies, they are a fungus and have no roots, leaves, flowers or seeds. Shiitakes contain lentinan and L-ergothioneine. If you have never heard of those substances before, neither had I, since they don't come up all that often in casual conversation. Lentinan helps bolster the immune system, strengthening its ability to fight infection and disease. That is why this compound is being researched for its ability to fight cancer and AIDS. Some researches think it might even help with allergies. L-ergothioneine is a powerful antioxidant, which fortunately is not destroyed when the mushrooms are cooked.

Shiitakes make a great addition to stir-fries. I enjoy them sautéed with asparagus and ginger. Or you might enjoy them, like YumSugar does, on a mushroom pizza. Since these mushrooms are becoming increasingly popular, they are easy to find in most grocery stores. If you can't find them there, you should try an Asian market.

Learn to love them - they are good for you and tasty!!!

Are You Getting Your RDI?

FitSugar — Tue, 24 Apr 2007 02:30:00 -0700

Is it me or are you confused about how much of each vitamin and mineral you are supposed to get each day?

Some of my friends take daily vitamins, and some eat fortified foods like calcium-enriched orange juice. It that necessary, or do we get enough in the foods we eat?

The first step in answering that question is to know how much we need to get each day. Here's a chart to make it a little more simple for you. These numbers are the RDI (reference daily intake) for women.

Want to see? Then

Millet or Rice?

FitSugar — Tue, 10 Apr 2007 04:00:00 -0700

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

Vitamins and Minerals: What's the Diff?

FitSugar — Mon, 09 Apr 2007 02:00:00 -0700

First off, it's good to know that our bodies require 6 nutrients:

Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

Carbs, fat, and protein are known as macronutrients because we need to eat them in larger quantities (grams per day). Our bodies metabolize them and turn them into energy.

Vitamins and Minerals are considered micronutrients because we need them in smaller quantities (milligrams per day). They don't give us energy but rather help our bodies carry out necessary and important physiological processes.

Vitamins are either water-soluble (water is required for absorption and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: Vitamin C and all 8 B vitamins. There are 4 fat-soluble vitamins: A, D, E, and K.

Each of these vitamins have unique roles and functions in our bodies. For example, Vitamin A promotes healthy eyesight and helps us see in the dark while Vitamin K plays an essential role in clotting the blood.
Minerals are either Macro (major) or Micro (trace) minerals. Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur are considered Macro minerals and are needed in quantities of 100 mg a day or more.
Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are Micro minerals, and are needed in much smaller or "trace" amounts.

There are 16 essential minerals and they are also needed to keep the body healthy. Calcium prevents osteoporosis and iron prevents anemia.

Want to know what else makes them different? Then

Protein in Foods

FitSugar — Thu, 05 Apr 2007 17:15:00 -0700

OK, so I'm sure by now, we all know how much protein we need each day. Most women over the age of 19 need 40-60 grams depending on their weight and activity level (check this protein post to find out how much protein you should be getting).

So, how do we get the protein we need? Here's a list of some foods and how much protein is in each. Add up the amount of protein you eat in a day to figure out if you're getting enough, or if you need to add more.

Food	Protein in Grams
1 cup oatmeal	6
1 cup cereal (corn flakes)	2
1 cup cereal (Cheerios)	3
1 cup cereal (Kashi Go Lean)	14
1 bagel	9
2 slices whole wheat bread	5
1 cup milk	8
1 cup soy milk	6-10
6 oz yogurt	7
6 oz soy yogurt	6
1 cup lowfat cottage cheese	28
1 oz soft cheese (mozzarella, brie, camembert)	6 per oz
1 oz medium cheese (cheddar, swiss)	7-8 per oz
1 oz hard cheese (parmesan)	10 per oz

Want to see the rest? Then

Artichokes: Artfully Yours and In Season Now

FitSugar — Tue, 27 Mar 2007 09:30:00 -0700

I must ask the question - what is not to love about artichokes? They look totally prehistoric. When left alone they bloom into a beautiful pale purple thistle. Their hearts are truly divine. Ahhh....but there are even more reasons to love this veggie and these I will share too.

The timeliest reason is artichoke season is peaking - right NOW!!! Although they are available throughout the year, March though May is when they are at their best. Artichokes are low in calories and high in vitamins and minerals. One globe artichoke provides not only 6.5 grams of fiber (that's 26% of your daily recommended intake - DRI), but it also supplies 61 mcg of folate (about 15% of your DRI). It also contains 4 grams of protein that seems like a lot for a little plant trying to disguise itself as an armadillo. Artichokes also promote liver health, which is important since the liver helps to detoxify your blood supply.

At the grocery store look for ones that are dark green with tight leaves. If you are looking for a recipe with artichokes, Yum posted a tasty pizza with artichoke hearts just the other day. Or you could just boil or steam one and dress it with a little olive and lemon juice. If you have never cooked one before check out Gourmet Sleuth.

Eat up and enjoy.

Almond Butter: Healthy Tastes SO Good

FitSugar — Fri, 23 Mar 2007 03:00:00 -0700

We all have heard about the marvelous health benefits of almonds. Not only are they high in protein and calcium, but also high in monounsaturated fat, the same healthy fats found in olive oil, which are associated with reducing your risk of heart disease. Research has proven that almonds can reduce your total cholesterol levels, and lower the LDL levels (bad cholesterol). This notorious nut is also a great source of potassium, vitamin C, magnesium, and antioxidants. With all this in mind, have you ever tried almond butter?

Almond butter is made just the way peanut butter is made, by crushing whole almonds. It comes with a layer of oil on the top that needs to be mixed in before you eat it. I microwave the opened jar for about 10-15 seconds first, before mixing it up.

Almond butter has a uniquely sweet flavor, like marzipan mixed with peanut butter. Speaking of peanuts, people allergic to peanuts can usually have almond butter with no reaction because almonds are nuts, and not related to peanuts, which are legumes.

Look for almond butter in both creamy and crunchy varieties, as well as salted and unsalted. I think almond butter is just so delicious, and the health benefits are just an added bonus. The only downside about almond butter is that it doesn't come cheap.

Fit's Tips: If you're a peanut butter lover, try using almond butter instead. It's great on toast, or spread on apples for a healthy snack. Want a really decadent treat? Try spreading some almond butter on a piece of dark chocolate. It's the perfect ending to a great meal.

Woodstock Water Buffalo Yogurt

FitSugar — Mon, 12 Mar 2007 17:30:00 -0700

Yes it is. It's yogurt made from real buffalo milk. It's creamy, high in calcium, and free of artificial preservatives or thickeners. Plus it has got live active cultures that are great for your digestive system.

How do they get the milk? I was wondering that too. They actually have a creamery barn in Woodstock, VT, filled with lady water buffaloes. It's the only water buffalo milk creamery in the United States. They even encourage you to stop by and visit their buffaloes.

Buffalo milk, while higher in fat than cow's milk, is actually higher in protein and lower in cholesterol than its whole cow milk sister. It has got a similar texture to whole cow's milk yogurt - extremely creamy and thick, and rich in flavor.

Fit's Tips: If you want to give it a try, find a store near you that carries it with Woodstock's website store locator.

Not a Puzzle to Me: Jigsaw Health Bars

FitSugar — Wed, 07 Feb 2007 14:00:00 -0800

If you have been reading FitSugar, then you already know that I am a bit of a health/protein bar fanatic. I wouldn't say I am picky, but bars are so hit and miss when it comes to taste and it's just too hard to tell from the packaging. Energy bars can be tasteless -- Apparently it's just not easy making a quick, healthy bar taste good.

Jigsaw ($2.97/bar) goes beyond that as they believe you shouldn’t be satisfied with health bars tasting just “good". Well after twenty-two versions, they think they've got it perfect... all the nutrients you need, none of the sugar found in other bars (they are sweetened with sugar alcohol) and a delicious taste. I am even more impressed with their 100% full-refund satisfaction guarantee, which shows that they stand behind their product.

Tested by me and my picky (and sensitive to texture) taste buds, I can honestly tell you the bars are good and I'll even go as far to say that the coconut almond bar is downright tasty.

What's more? Jigsaw Bars Contain No Gluten, Lactose, Soy Protein, or Casein but they do contain Meg-3 (omega-3 essential fatty acids sourced from fish) and OptiNutrin (immune-enhancing glyconutrients from mushrooms). All good to hear.

You can buy them directly from the Jigsaw site. Guess what else? Since FitSugar readers are so special, Jigsaw would like to offer you all $5.00 off your first purchase online! Just enter the code FitSugar at checkout! Enjoy!

Yogurt Breakdown

FitSugar — Wed, 31 Jan 2007 11:30:00 -0800

Recently I did a post on Stonyfield Farms 2-a-Day yogurt. And scratch5 made a comment that sparked a question in my mind - How do all the yogurt brands compare?

Keep in mind that some yogurts contain modified food starch, high fructose corn syrup, sugar, and other not so healthy ingredients, so check the label.

Here are some popular brands of yogurt, with their calories, total fat, sugars, and protein. I compared them all in Strawberry flavor, but realized that not all yogurt comes in 6 oz containers (I specified if they didn't):

Breyer's Light (8 oz): 110 cals, 1.5g fat, 10g sugar, 8g protein
Breyer's Creme Savers (8 oz): 240 cals, 3.5g fat, 36g sugar, 7g protein
Breyer's Fruit on the Bottom (8 oz): 240 cals, 2g fat, 39g sugar, 8g protein
Brown Cow No Fat: 130 cals, 0g fat, 24g sugar, 7g protein
Brown Cow Lowfat: 150 cals, 2g fat, 25g sugar, 6g protein
Brown Cow Cream Top: 180 cals, 6g fat, 27g sugar, 5g protein
Cabot Nonfat: 130 cals, 0g fat, 19g sugar, 8g protein
Colombo Light (8 oz): 120 cals, 0g fat, 15g sugar, 7g protein
Colombo Classic (8 oz): 230 cals, 2g fat, 42g sugar, 7g protein
Dannon All Natural (3.3 oz): 110 cals, 1g fat, 19g sugar, 5g protein
Dannon Fruit Blends: 170 cals, 1.5g fat, 30g sugar, 6g protein
Dannon La Creme (4 oz): 140 cals, 5g fat, 18g sugar, 5g protein
Fage Total Classic (7 oz): 260 cals, 20g fat, 6g sugar, 12g protein

Want to see the rest? Then

Real Fast Food: Organic Food Bars

FitSugar — Thu, 25 Jan 2007 02:00:00 -0800

Looking for the healthiest fast food ever?

Organic Food Bars ($2.89 per bar) are the answer. This is the only line of organic bars "rich in phyto-nutrient dense sprouts and superfoods in a base of easy digestible, alkaline-forming vegetable protein for muscle and organ building, essential fats to promote a healthy cardiovascular and hormonal system, and complex carbohydrates for long lasting energy - without the 'crash' of most bars high in refined sugars." Technical, I know.

Basically, the bars are different from almost every other bar in that they actually taste good. Not good as compared to a chocolate sundae, but good as compared to the health bar world. They are perfect for people on the move. Ordinarily I would not recommend replacing a meal with just a bar but since they pack in a lot of calories (300+) and nutrients per bar, if you're going to do it, this would be a good option.

Look for them at your local health food store such as Trader Joe's, Whole Foods, Wild Oats and Vitamin Shoppe. For more locations call 800-246-4685 for a listing nearest you.

Adzuki - The Most Magical Fruit of All

FitSugar — Wed, 24 Jan 2007 03:00:00 -0800

Beans, Beans, the magical fruit. The more you eat 'em, the more you - yeah yeah. We know.

But have you ever heard of adzuki ( also spelled aduki or azuki) beans? In Japan, these small reddish beans are the 2nd most popular legume after the soybean.

Like most beans, adzukis are rich in the best sort of fiber - soluble fiber - which helps to eliminate cholesterol from the body. They have 16.8g per cup (that's extra magical).

They are a good source of magnesium, potassium, iron, zinc copper, manganese, and vitamin B3.

As a high-potassium, low-sodium food, they help reduce blood pressure. And adzuki beans are higher in protein than most beans, containing 17g per cup. (Black beans contain 15g, pinto beans contain 14g, and kidney beans contain 13g.)

Not only are they low in fat, but when combined with grains, beans supply high quality protein which provides a healthy alternative to meat or other animal protein.

If you're looking to lose weight, eating beans may help - they make you feel full and take longer to digest, so you'll eat less.

Adzuki beans also contain protease inhibitors which frustrate the development of cancerous cells.

Beans are really nutritious, but the gaseous side-effects can cause you not to eat them. Want to avoid flatulence? Then

Snack Attack: Marvelous Melon

FitSugar — Thu, 28 Dec 2006 13:19:05 -0800

Who could pass up the crisp and refreshing taste of melon? It's great in fruit salad and it cools you down in the summer. If you are craving a little bit of summer try this incredibly easy snack.

What you'll need:

Melon (any kind but watermelon)
1 cup of cottage cheese

Take the melon (my fave is cantaloupe) and cut it in half.
Scoop out all the seeds.
Fill the melon bowl with cottage cheese or yogurt.
Serve as is and scoop out bite-sized spoonfuls. Or if you prefer - you can cut the cantaloupe up and serve on a plate.

Why we love it:
Melons like cantaloupe are high in vitamins A and C, and potassium. They are low in calories and easy to digest.
Cottage cheese and yogurt are great sources of calcium and protein - try using the low fat versions.

Plus, it's so easy to make and if you use the melon like a bowl, it is easy to clean up too.

Salad Dressing Breakdown

FitSugar — Thu, 28 Dec 2006 07:27:38 -0800

Since holiday feasting can leave you feeling full and bloated, salads are a great option to lighten up your meals. And what's a salad without your favorite dressing? Beware because those drips and drizzles can add on hidden calories and fat. In 2 tablespoons of dressing, you'll get:

Annie's Goddess: 13 g fat, 130 cals
Annie's Thousand Island: 7g fat, 90 cals
Hidden Valley Ranch: 14g fat, 140 cals
Hidden Valley Ranch Light: 7 g fat, 80 cals
Ken's Steak House Caesar: 18g fat, 170 cals
Ken's Steak House Lite Caesar: 6g fat, 70 cals
Kraft Zesty Italian: 11g fat, 109 cals
Kraft Fat-Free Italian: .3g fat, 20 cals
Maple Grove Farms Honey Dijon: 0g fat, 40 cals
Newman's Own Balsamic Vinaigrette: 9g fat, 90 cals
Newman's Own Lighten Up Balsamic Vinaigrette: 4g fat, 45 cals
Oil & Vinegar: 14g fat, 140 cals
Souplantation Blue Chesse: 14g fat, 140 cals
Wegmans Herb Vinaigrette: 9g fat, 110 cals
Wish-bone Western Creamy French: 11g fat, 130 cals
Wish-bone Roasted Garlic Vinaigrette: 6g fat, 70 cals

Fit's Tips: Instead of flooding your salad with dressing, try to use less or thin it with water. When dining out, ask for the dressing on the side. Or you could try tossing out the dressing entirely and add flavor by squeezing fresh lemon juice onto your greens.

Source

Snack Attack: Frozen Yogurt Popsicles

FitSugar — Fri, 22 Dec 2006 09:48:37 -0800

This snack couldn't be easier, and that's why I love it. It takes a teensy bit of planning ahead and that's it.

You know in the yogurt section, you can buy those tubes of yogurt they sell for kids? Pick up a box - my favorite are the Stonyfield Farm YoKids Squeezers because they contain no corn syrup or gelatin. (Yes - I know they're for kids, but they still have protein and calcium).

When you get home, put them the whole box in the freezer. That's it - instant popsicle.

Why we love it:

Yogurt is great for your digestive system because of the enzymes in it. And eating a protein-filled snack is a much better choice than one that's high-carb because it'll give you energy and won't leave you feeling tired.

Fit's Tips: Eating it frozen is fun for you and for kids - try it instead of ice cream.