FitSugar -- Healthy, happy you.

To Wash or Not to Wash?

FitSugar — Tue, 26 Aug 2008 08:00:00 -0700

I was talking to a friend this weekend who said she rarely washes her produce, and frankly, I was shocked. She said that since she always buys organic, she doesn't have to worry about pesticides, and wonders if washing really does any good anyway.

In fact, washing fruits and vegetables makes a difference whether you're buying organic or not. Even if your produce hasn't been touched by pesticides, it has been touched by lots of people and traveled through many different places. As a result, even organic produce could carry bacteria such as listeria and salmonella. For that reason, you should even wash fruits you peel, such as bananas and lemons, so that the bacteria isn't transferred from your hands to your food.

Though there's no guarantee that washing your produce will eliminate all chance of contamination, rinsing it under running water helps blast away impurities. For more on how and why to wash,

5 Things You Probably Didn't Know About Kumquats

FitSugar — Mon, 21 Jul 2008 10:00:00 -0700

I've always been a fan of fruit, but there's something about kumquats that used to weird me out. I've come around and maybe these five facts will help you come to enjoy a kumquat as well.

These fruits can be eaten skin and all, so look for organic kumquats, and wash them thoroughly before eating. They are like reverse oranges — the peel is sweet, and the pulp inside is sour. When you eat them together, you get a unique sweet and sour flavor. The seeds are small so either swallow them whole, or spit them out.
If you devoured eight kumquats, that would be 100 calories, 24g of carbs, 10g of fiber (wow!), and 2g of protein. Slice them thinly and add them to your salads for extra fiber and zesty flavor.
Kumquats were originally considered to be part of the Citrus family, but in 1915, they were given their very own genus, Fortunella. So technically, even though they look like oranges, they're not actually citrus fruits.

For more fun facts

Açaí: Good For You and Hard to Pronounce

FitSugar — Wed, 28 May 2008 11:00:00 -0700

Often touted as the hot new superfood, açaí (pronounced ah-sigh-ee) is a delicious fruit harvested from palm trees in the Amazon. The boldly flavored berry tastes sort of like chocolate-covered cherries, and its health benefits are just as enticing. The pulp is packed with antioxidants — more than you get from blueberries, pomegranates, or red grapes — plus lots of fiber, amino acids, and heart-healthy fatty acids.

According to Dr. Nicholas Perricone, who calls açaí one of the top 10 superfoods, the antioxidants in this "energy fruit" help combat premature aging, while the "almost perfect essential amino acid complex" aids in muscle regeneration and the healthy fats help digestion. To find out how to get it in your diet,

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.

Source

Healthy Eating Tip: Skip the Dressing and Add Fruit to Your Salad

FitSugar — Wed, 02 Apr 2008 02:30:00 -0700

We all know that eating salad is good for us since fresh veggies are so healthy and full of fiber. I've realized though that I tend to add a lot of dressing to make my salad flavorful, which can add tons of calories. So instead of pouring on the dressing, top your salad with fruit.

Pears and apples are pretty popular, but I also love watermelon, cherries, grapes, pineapple, strawberries, or grapefruit on my salad. It may sound a little weird at first, but the sweetness goes really well with the crispness of the salad. You can also add dried fruit too like dried cranberries, cherries, or chopped up apricots. Your salad will have so much flavor that you won't be missing that dressing one bit. Do you already like to add fruit to your salad?

Source

12 Foods With High Amounts of Pesticides

FitSugar — Tue, 25 Mar 2008 03:00:00 -0700

With all this talk about getting our daily servings of fruits and veggies, we may forget about other concerns on those foods aside from nutrients: pesticides, some of which have been classified as cancer-causing agents.

I eat a lot of fruits and veggies so I do my best to avoid pesticides but some foods have more than others, and it's hard to keep track. In an effort to make your next trip to the grocery store a little easier, here are the top twelve fruits and vegetables that contain the greatest amounts of pesticide residue:

peaches
strawberries
apples
spinach
nectarines
celery
pears
cherries
potatoes
sweet bell peppers
raspberries
grapes (imported)

Looking to get the least pesticides in your diet? Then

You Asked: Fruit Serving Size?

FitSugar — Thu, 20 Mar 2008 04:00:00 -0700

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

"I have read before that the 'medium apple' is no longer at all the average size of apples we'll find in the store . .. what's the REAL deal with that issue? What is the size of a medium apple? A medium banana? A medium peach? And then... what are the calorie differences per fruit? Does size really matter there too?"
-kellybel006

Wow, you have a lot of good questions — I am going to do my best to answer them, so

Fruits and Veggies to Get You in the Mood

FitSugar — Mon, 11 Feb 2008 09:30:00 -0800

Being romantic doesn't have to mean being unhealthy. My pals at FruitandVeggieGuru.com have created a great list of food that will help you get in the mood for love. And yes, they are all fruits and veggies! So if you’re on the prowl for a healthier love potion this Valentine’s Day, you might want to try some of these foodstuffs, with their suggestive shape or color.

You Asked: Is Dried Fruit Good or Bad?

FitSugar — Fri, 08 Feb 2008 11:45:00 -0800

You're asking and I'm answering.

Dear Fit,
I've been reading the comments on your site a lot and everyone is talking about how bad dried fruit is for you, but I love dried fruit and snack on it all the time. What gives?"
—Confused Carly

I love this question because, honey, you're definitely not the only one wondering this. To see my response

Downloadable Nutritional Charts

FitSugar — Thu, 17 Jan 2008 11:00:00 -0800

The government (and your mother) wants you to eat more veggies. In an effort to encourage retail stores that sell raw fruits, vegetables, and fish to participate in the voluntary point-of-purchase nutrition information program, the FDA has created downloadable posters for printing. It's hoping that you will see what is good for you and buy lots of fruits, veggies, and fish.

These posters show nutrition information for the 20 most frequently consumed raw fruits, vegetables, and fish in the United States. I think it's interesting to see what the most consumed foods are, but you can also download these charts for your own personal use. They're pretty handy and good to check out so download them by clicking the links below:

What Does a Serving Size Look Like?

FitSugar — Tue, 06 Nov 2007 11:45:00 -0800

When it comes to maintaining a healthy weight, there is so much talk about portion size. Since we're living in the age of Super Size Me, bottomless this and all-you-can-eat that, we've really lost sight of what an actual serving size is.

I made a chart to help us get a handle on what a serving size of most foods looks like. Want to see it? Then

Healthy Eating Tip: How to Store Food so it Lasts

FitSugar — Tue, 11 Sep 2007 11:10:29 -0700

I truly enjoy going to the grocery store. I like to bring the girls along and use it as an educational errand and teach them that a piece of fruit and fruit snacks are not the same thing. I do get to take more time when I am by myself and really read all the nutritional labels - but that is another story.

If you spend a lot of money on your produce (especially if they are organic), you don't want them to go to waste. On average, American families end up trashing 14% of the food they buy because it spoils. Here are some tips on how to store your groceries so they can last long enough for you to enjoy them.

Apples give off a gas called ethylene that speeds up ripening in vegetables, so don't just throw your veggies and apples in the crisper all together. Store your apples separately.
Cold temps can actually damage some veggies and fruits like squash, tomatoes, and oranges. So keep these on your counter away from the cold.
If you love bananas but find that they turn mushy too quickly, store them in your fridge once they have ripened. The skin will turn brown, but the fruit inside will last much longer. If they are already overly ripe, peel them and then place them in a ziploc bag in the freezer. You can use them later to make homemade banana bread or a smoothie.

Want to hear the rest? Then

What Do You Know About Pluots?

FitSugar — Tue, 04 Sep 2007 12:30:00 -0700

Pluots are one of the tastiest, sweetest, most juicy fruits I've ever tasted.

So how much do you know about them? Let's find out...

Stretch Island: The Original Fruit Leather

FitSugar — Sun, 02 Sep 2007 02:00:00 -0700

Stretch Island Fruit Company are the makers of FruitaBü, but they also make non-organic fruit leathers that come in 12 delicious (and some very unique) flavors. Each fruit leather counts as 1/2 a serving of fruit but without all the juicy mess.

Autumn Apple, Bountiful Blackberry, Abundant Apricot, Mango Sunrise - are just a few of their delicious flavors. They just came out with 3 new ones that are so juicy and delicious. Want to know what they are? Then

LARABAR: Cashew Cookie

FitSugar — Thu, 10 May 2007 14:30:00 -0700

At my yoga studio yesterday, they were giving away free samples of LARABARs. Of course I had to try them and report back to my fellow health nuts.

I've told you about them before, but I thought you might like a little bit more info considering there are so many energy and granola bars out there - it's hard to keep them straight and know which ones are good.

I tried Cashew Cookie and it was delicious. The thing that is so great about LARABARs is that they're made with real food and each bar contains no more than 6 ingredients. There were only 2 ingredients in the one I tried: Cashews and Dates. That's it.

LARABARs have no added sugar, they're raw, unprocessed, non GMO, gluten free, dairy free, soy free, vegan, and kosher. If you check out all the other exciting flavors, all you'll find are unsweetened fruits, nuts, and spices. It's energy in its purest form.

These are great to have in your purse, in the car, in your desk drawer and in your gym bag. They are all natural, wholesome, and simply scrumptious.

Want to see what they really look like? Then

Diet Tip: Focus on What You Can Add

FitSugar — Wed, 02 May 2007 11:45:00 -0700

Diets often focus on what you have to eliminate: no carbs (you know that I think that is a bad idea), sugar (good to eliminate for a little bit), all food but cabbage (really bad idea). Instead of focusing on the plate being half empty, why not fill it up with foods you should be eating.

We all should be eating 5 to 7 servings of fruits and veggies, and some diet plans recommend trying to eat up to 13 servings a day. So focus on what you can and should add to your meals and snacks. Here are a few ideas of how to increase your intake of healthy foods.

Use veggies as chip substitutes. Carrots sticks, cucumber slices, jicama, celery and pea pods are great vehicles for hummus.
Add berries to your breakfast cereal. Strawberries are just coming into season so they should be less expensive. Blackberries are super high in antioxidants too.
Add extra veggies to your salads. Left over steamed green beans or broccoli can go right onto your greens.
Try vegetable purees instead of mashed potatoes. Celery root, cauliflower and squash are tasty substitutes for mashed potatoes.

Do I have more suggestions? I surely do, so

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,

Fruit Powered Clock

FitSugar — Sat, 21 Apr 2007 03:00:00 -0700

Now we all know that eating fruits and veggies every day is good for us, and being that Earth Day is April 22, we also know that we need to preserve our earth's resources.

I've got just the thing for you. Introducing the Fruit Powered Clock. It's a clock and a calendar that combines micro-electronic technology with the natural electrical potential of a fresh fruit or vegetable.

You can use a fresh apple, orange, pear, lemon, lime, banana or any other convenient fresh fruit or vegetable. Connect it to the components in this kit and you've got a nature powered digital clock for only $14.95. That's some powerful fruit!

Is a Tomato a Fruit or a Vegetable?

FitSugar — Thu, 19 Apr 2007 03:30:00 -0700

I write about food all the time, about how important it is to eat your fruits and veggies. Recently I got into a culinary conundrum about what it takes to be a fruit. Is a tomato a fruit? Well, here goes a short explanation: true fruits are developed from the ovary in the base of the flower, and contain the seeds of the plant (though cultivated forms may be seedless). Fruits can be fleshy such as blueberries, bananas, and oranges. They can also be dry like whole almonds and walnuts (in their shell).

Scientifically speaking then, anything containing seeds, such as tomatoes, cucumbers, peppers, pumpkins, and bean pods are all considered fruits.

The reason there is so much confusion about whether or not a food is a fruit or a vegetable has to do with the way it's prepared. Vegetables tend to be used in savory dishes, while fruits tend to be used for the sweeter ones.

Vegetables tend to be root crops (potatoes, carrots, beets, and turnips), bulbs (onions and garlic), stems (asparagus), leaves (lettuce and spinach), flowers (broccoli and cabbage).

So to sum it up, there are two different meanings of the word "fruit." A botanist would call a tomato a fruit, but a chef would call it a vegetable.

Source

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,

No Wonder Kids Are Fat

FitSugar — Tue, 03 Apr 2007 14:30:00 -0700

Have you watched TV lately? Prime time evening shows are overflowing with commercials advertising junk food. Pizza, ice cream, candy bars, soda, sodium-filled snacks, and fast food. Where are the ads with fresh salads, fruits and whole grain snacks? Can you blame kids for the unhealthy choices they make when all they're exposed to is crap?

For years, health officials have warned us that kids were flooded with too many commercials glorifying unhealthy foods. Finally researchers studied the effects of these commercials.

Researchers monitored thirteen TV networks from late May to early September of 2005. On average, children ages 8-12 saw about 21 food commercials a day - that's 7,600 a year.

Of the food ads, 34% were for candy and snacks, 29% for cereal, 10% for drinks, 10% for fast food, 4% for dairy, 4% for prepared meals, and the rest for breads, pastries, and restaurants.

In December 2005, The Institute of Medicine concluded that these food commercials contradicted dietary guidelines for children and were putting children's health at risk. The Institute recommended that these companies change their marketing strategies and gear them towards healthier choices for impressionable and budding consumers.

In November, 10 major food and beverage companies including Coco-Cola Co., McDonald's, and PepsiCo Inc., agreed to voluntarily devote at least half of their kid-directed ads towards advertising healthier diets and lifestyles.

Don't get too excited just yet. Nothing has really changed so far, but researchers believe that this study that was recently released will help jumpstart these companies into following through with their health kick.

Newman's Own Organics

FitSugar — Tue, 03 Apr 2007 10:15:00 -0700

What doesn't Newman's Own Organics make? I swear, every time I go to the grocery store, I see a new product. Of course I have to try it because everything they make is so darn delicious.

Not only are these products organic, benefiting you and the environment, but Paul Newman and the Newman's Own Foundation donate all profits and royalties, after taxes, to educational and charitable purposes. They have donated over $200 million to thousands of charities worldwide since l982.

So let's get to the food. There is a special place in my stomach for their Bavarian pretzels. I love they're Salt and Pepper Pretzels too. They're baked, not fried, so they make a great snack, especially dunked in hummus. Plus they make Spelt Pretzels that are really high in fiber.

I also love their Ginger O's. They remind me of the Oreos I used to devour as a kid, but they're made with ginger cookies instead of chocolate. Not only that, they contain no hydrogenated oils, trans fat, or cholesterol. Not into this flavor? They make other flavors like Chocolate filled with chocolate creme, and Hint O' Mint.

Speaking of chocolate, I love theirs. They make bars of Sweet Dark, Butter Toffee Crunch, and Milk Chocolate with Crisp Rice which are all delicious. They also make a line of chocolate cups filled with peanut butter, caramel, and mint.

Newman's Own Organics also makes popcorn, coffee, dried fruit, Alphabet cookies, Fig Newmans (cute little pun, huh?), fresh produce and even pet food.

As you can see, they make just about everything. If you haven't tried any of their wonderful organic products yet, you simply must. I'm a HUGE fan. I do want to point out though, that even though these products are organic they are still snacks and they still have lots of calories, so enjoy them in moderation (just like you would do with Oreos).

Just One Question: Want Fruit?

FitSugar — Wed, 21 Mar 2007 03:00:00 -0700

There is a lot of buzz surrounding our kids and what they eat at school, since most of us agree that tater-tots are not in fact a vegetable. Wouldn't it be great if we could just get our kids to eat more fruit by doing something as simple as asking them a question?

Turns out there is and it's as simple as this: Want fruit? Yup! New research from Yale University has found that when cafeteria workers asked elementary school children if they wanted fruit or juice with their lunch, the children usually took one or the other and most of the children actually ate it.

It seems like this theory can be applied to getting kids to eat more healthfully at home as well. Don't have kids? You could even apply this idea to getting yourself to eat more fruits and veggies too. For example, if I have fruits and veggies readily available, I'll eat them because they are there. When you're feeling snack-y, ask yourself, "Want fruit?" Chances are you will and having it readily available for yourself will further increase the likelihood you'll actually eat some.

Fit's Tip: How many fruits and veggies do you eat in a day? Take the poll. Want to really increase your chances of upping you and your kids fruit and veggie intake? Check out these tips on getting more in your diet.

Healthy Meals Made Easy: Plan Ahead and Pre-Cut

FitSugar — Wed, 07 Mar 2007 10:15:00 -0800

You are busy all day long, it is a part of these modern times. You're at school or work full-time. You have meetings and a workout to fit in - so who has time to prepare a healthy meal?

Here's a tip I learned from my gramma. You've got to plan ahead and do as much prep work as possible so when it comes to actually making the meal, you've got a head start.

Get yourself some clear re-usable plastic containers. Take an hour out of your Sunday to cut up peppers, onions, celery, carrots, broccoli, zucchini, potatoes or anything else you like to use in your recipes. Put them all in separate containers and they'll be ready when you need them. All that chopping can be daunting at 7:30 pm on Tuesday night when you are starving!!!!

I do the same thing with fresh fruits. Cut up pears and apples and sprinkle them with fresh lemon juice to prevent them from turning brown. Pre-wash grapes, blueberries and strawberries. Make sure you pat them dry with a paper towel so they don't get squishy. Cut up fresh pineapple, melon, and mango too.

Keep all the containers stacked neatly in the fridge. Now you'll have fresh fruits and vegetables on hand to snack on alone or use when you cook.

Concession Stand Concessions

FitSugar — Wed, 27 Dec 2006 13:02:17 -0800

We now know how high in calories the food we buy at the movie theater concession stand really is, so we need to find an alternative because watching a movie and snacking go hand in hand.

I have yet to really figure out how frowned upon it really is to sneak snacks into the movie theater, but as far as I'm concerned if they aren't offering healthy alternatives, it is the only option.

Healthier alternatives for snacking at the movies:

Air popped popcorn with no butter or salt added
Fruit that you can pop in your mouth (as you would Starburst) such as grapes or berries
Nutrition/energy bars like nectar bars from Cliff
High Fiber Cereal such as Kashi that you can pop in your mouth

The key is to bring items that are easy to bring in and easy to eat that won't be super distracting to you (or the other movie goers).

Fit's Tip: Make sure that the food you bring is not too messy and/or sticky.

Have you own tricks of the trade? Share them below!

Another Reason to Eat More Fruits and Veggies

FitSugar — Wed, 13 Dec 2006 15:30:00 -0800

Does the man in your life eat enough fruits and veggies?

A recent study reports that men who don't eat a lot of fruits and veggies may be less fertile than those men that eat plenty of fruits and veggies.

The antioxidants found in fruits and vegetables may help prevent sperm damage, which causes them to become sluggish and unable to fertilize an egg. Mainly the antioxidants that are found in brightly colored produce such as leafy greens, tomatoes, peppers and oranges, were associated with strong, healthy sperm.

Looking to start a family? Then, you may want to start by feeding your man a big salad and some pomegranate juice.

Source

The Skinny On: Pomegranate

FitSugar — Thu, 30 Nov 2006 14:15:00 -0800

Pomegranates are making their way into everything. Pomegranate Martinis to Pomegranate infused Ahi-Tuna. Wondering why?

Well, pomegranate is so good for you and here's why. One pomegranate delivers 40% of an adult's daily vitamin C requirement and they are also very rich in antioxidants. Furthermore pomegranates have been shown to reduce systolic blood pressure and aid in the prevention of prostate cancer and osteoarthritis.

You can get pomegranate in many forms like juices, extracts, pills and more. I drink it in a juice form but there are two things to watch out for. First of all it is pretty expensive for a juice but you can shop around and get less expensive brands (even though POM is wonderful); You'll just want to try it before committing to a whole gallon. The other thing is that Pomegranate juice can be pretty potent (and sugary). To counteract this, I typically add 75% water to 25% juice.

Fit's Tip: Some pomegranate extracts are described as 'punicosides', which means "stuff from pomegranates", and it is just a new term invented by a clever marketing team that understands how popular pomegranate is. Instead, look for extracts with 'punicalagins', which are far more reputable antioxidants.

Snack Attack: Grapes - Freeze 'em

FitSugar — Fri, 17 Nov 2006 09:45:00 -0800

So you've eaten grapes before. Red ones. Green ones. And even bluish blackish ones. With seeds and without. You've got it covered. But have you ever tried freezing them?

For a fun snack: Stick clean and dried grapes (you choose the color) in a snack size Ziploc baggie and put them in the freezer. After a couple of hours in they'll be ready for snacking.

Why we like it: Frozen grapes satisfy the sweet tooth with no added sugar. YUM.