FitSugar -- Healthy, happy you.

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

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

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

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

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Stamp of Approval: Au Bon Pain

FitSugar — Wed, 26 Mar 2008 02:00:00 -0700

Look, it's not surprise that I am not the biggest fan of fast food restaurants. However, I do know that sometimes you just have to eat there so I am always on the hunt for healthier fast food joints and Au Bon Pain gets my stamp of approval.

Au Bon Pain provides Nutrition Kiosks, which allow guests to plan their meals before ordering them. You can sort the menu by a specific nutritional requirement (high fiber, high protein, low carb, low fat, low calories, etc.). They also launched Kids Nutrition Kiosk in their suburban and hospital locations. The children's version includes interactive games intended to teach the basics of making healthy meal choices. What's more? They've moved to using preservative-free chicken and they've recently introduced a new product line called Portions — a line of 14 dishes made fresh daily, packaged individually and with 200 or less calories per dish. And to bring it home, all products at Au Bon Pain have zero grams trans fat.

So next time you're going for fast food, you may want to think about stopping at Au Bon Pain. They have made every effort to help you become aware of the healthy choices they offer, all you have to do is choose them.

One Splurge Is Worse Than You Think

FitSugar — Thu, 17 Jan 2008 14:30:00 -0800

If you're standing in line at McDonald's telling yourself, "One splurge is not going to do anything," then you may want to think again. According to a review of new dietary research, just one high-fat, high-sugar meal can trigger a biochemical cascade, causing inflammation of blood vessels and immediate, detrimental changes to the nervous system (i.e. free radicals are generated). Yikes. This could explain why we feel so crummy after splurging on a high-fat meal.

The good news? One healthy meal can help return your body to its optimal state. So think about what two, ten, or even a lifetime of healthy meals will do for you. If you continue to eat healthy, you'll continue to feel good and hopefully never want to eat junk food again.

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An American Native: Spaghetti Squash

FitSugar — Thu, 04 Jan 2007 11:34:15 -0800

I am always trying to get more fruits and veggies in my diet, and while I am not quite sure which category spaghetti squash falls into I will freely admit I love it. Since it is National Spaghetti Day, I thought I'd pay a little tribute to this very unique squash.

When you first cut it open, the flesh looks like any other squash, but after it is cooked the flesh tears into ribbons resembling spaghetti. Don't be deceived by its looks - it tastes nothing like spaghetti. It is slightly sweet and, if not overcooked, is crunchy and watery, like cucumber.

Spaghetti squash is versatile and can be baked, boiled or steamed. Serve it with pasta sauce or use it as a vegetable base for macaroni and cheese. I like it with a little garlic sauteed in olive oil, a little fresh grated Parmesan cheese and roasted walnuts.

Nutritionally speaking spaghetti squash contains: folic acid, potassium, vitamin A, and beta carotene. Plus it's a low calorie food, averaging 75 calories in 8 cooked ounces. One more factual tidbit of note - it is a New World veggie, native to the Americas.

If you are interested in eating some, check out Cooks.com. The site has a bunch of recipes for spaghetti squash.