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Diet Tip: Get Creative With Your Veggies

FitSugar — Wed, 08 Oct 2008 08:00:00 -0700

Variety is the spice of life and that is true when it comes to veggies too. Presentation is important and shredded carrots seem exotic and interesting compared to the commonplace sliced preparation. Here are some of my favorite kitchen gadgets for creating fun and enticing veggies.
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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,

Healthy Eating Tip: Creamed Veggies Aren't as Healthy

FitSugar — Thu, 07 Aug 2008 03:00:00 -0700

We're all trying to figure out ways to pack in the most fruits and vegetables in a day, but going with the creamed veggies may not be the best choice. Creamed corn, spinach, and cream of mushroom soup may be delicious, but the extra cream can really take away from the healthy factor.

If possible, go with the pure form of the veggie. This way you're still getting the benefits of the vegetable without the the added calories, sugar, sodium, and saturated fat that often come along with creamed veggies. One serving of creamed spinach could pack a whopping 280 calories, while one cup of regular cooked spinach only has 41 calories. Just add a drop of olive oil and a squeeze of lemon juice, and fresh cooked spinach makes a super tasty and healthy side.

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Diet Tip: When Dining Out, Add Extra Veggies to Your Meal

FitSugar — Mon, 04 Aug 2008 14:30:00 -0700

We all know we should be eating more vegetables, but when it comes to dining out, aside from ordering a salad or veggie entrée, meals tend to be lacking in the vegetable department. So don't be shy. Ask your waiter or waitress if you can add veggies to your meal. Ask for specific veggies that you love, or ask them to surprise you with a mix. Add them to your pizza, pasta dishes, stir-fries, sandwiches, wraps, burgers, and eggs. Chinese, Thai, and Italian restaurants are usually happy to accommodate your request, but it can't hurt to ask when you're dining at other places, too. You may have to pay a little extra for added veggies, but it's so worth it considering your mouth will love the tasty variety, and your body will appreciate the extra fiber and nutrients.

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Healthy Eating Tip: Store Precut Veggies in the Fridge

FitSugar — Wed, 02 Jul 2008 16:00:00 -0700

Who isn't trying to eat more veggies in their diet? All those carrots, peppers, cucumbers, broccoli, and tomatoes are so full of vitamins and fiber, and they're also low in calories so they help you maintain a healthy weight. The problem is, they're not exactly an easy convenience food since it takes time to prepare them. That means you'll be more likely to reach into a bag of chips rather than munch on some veggies.

Here's an idea. Once or twice a week, take 20 minutes to wash, cut, peel, and store a whole variety of veggies in plastic containers. Not only will they stay fresh, but they're instantly ready for sandwiches, stir-frys, grilling, casseroles, salads, or just to eat alone. I guarantee this will help you eat more vegetables throughout the week.

What veggies are in your fridge? Tell me below.

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

Buy Produce Throughout the Week

FitSugar — Wed, 19 Mar 2008 02:30:00 -0700

I used to always go on one big grocery store run on Sunday afternoons. I'd make a list for the week and get all the produce I thought I'd need for all my meals and snacks. Having all those fruits and veggies around did inspire me to eat them, but by the end of the week everything started to wilt and lose its firmness (and its appeal). That's because the vitamins and minerals in produce start to diminish as soon as they are harvested. So if they stay in your fridge too long, the less healthy they are for you. Not to mention they're also less flavorful, which means they'll be less tempting to eat.

Instead of going on one weekly grocery store shopping spree, try to spread out your shopping and go two or three times a week. I know this will take more time out of your busy schedule, but if eating healthy is important to you then you'll reap the benefits.

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Nuke Veggies to Keep Them Healthy

FitSugar — Tue, 18 Mar 2008 09:30:00 -0700

Look, I will be the first to admit that I've done a bit of microwave bashing in my day. However, a new study has come along and managed to make me eat my words . . . and my veggies. Here's why: in the study researchers found that on the whole, microwaving vegetables and fruits as a means to cook them was the least destructive to nutrients like vitamin C compared to other methods (aside from steaming). This is mainly because cooking methods like baking and grilling exposes foods to higher temperatures and more cooking time, which is destructive to nutrients.

However, go easy on the water because whenever vegetables are immersed in cooking liquid, water-soluble nutrients seep out of the food and into the surrounding liquid, which is why boiling them is not the best option either. To keep the nutrients intact when microwaving, you need only a couple of tablespoons of water to cook raw vegetables. The frozen ones need no extra liquid at all.

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Broccoli Just Three Times a Month

FitSugar — Tue, 11 Dec 2007 09:30:00 -0800

Want to get their cancer fighting benefits but don't love the way broccoli and others veggies taste?

Well scientists say that if you eat just three servings of broccoli (or any cruciferous vegetables) per month then you could be reducing your chances of developing bladder cancer by up to 40 percent. Here's the catch: The study was only done using raw vegetables, as their cooked counterparts lose 60 to 90 percent of cancer fighting properties.

Fit's Tip: Veggie plates loaded with raw cruciferous vegetables such as broccoli and cauliflower are always present at holiday parties, so fill up. What's more? If you fill up on veggies, you'll be less likely to fill up on desserts later.

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How to Deal With the Peel

FitSugar — Mon, 22 Oct 2007 07:30:00 -0700

Many of our favorite fruits and veggies have nutrient rich skins. Unfortunately, some conventional veggies are usually coated with wax.

The wax is used to increase the shelf life of the produce by preventing moisture loss, plus it protects them from bruising during the shipping process. The government does regulate the waxes used on food, but some of them may contain ingredients you don't necessarily want to put in your body like petroleum based solvent and wood rosins.

Organic produce is never waxed, so you can eat the skins of your organic fruits and veggies to your heart's content – after you wash them, of course! Here is a list of the most commonly waxed conventional produce:

Apples
Bell peppers
Eggplant
Cucumbers
Potatoes
Lemons (if you use the zest)
Potatoes

Fit's Tip: If you are curious about the produce wax, you should ask your grocer what kind of wax is used.

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Ovarian Cancer: Prevent With Fiber and Less Fat

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

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

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

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

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

Grilled Radicchio: Totally Rad!!!!

FitSugar — Tue, 03 Jul 2007 03:00:00 -0700

Your mother might have told you not to play with your food, but I think experimenting with food is a great idea. You got to try new things, especially when it comes to veggies. If you don't like steamed broccoli, you got to experiment and see if you like it in a stir fry. Don't like cooked carrots? Have you tried them roasted? Same goes for radicchio (also known as Italian Chicory), you know that bitter lettuce added to many salad mixes for color. You might not like it raw, but have you tried it grilled? I recently did and was delighted with the results.

Here's the recipe I followed.

Grilled Radicchio
from The Mayo Clinic

Serves 8

2 large heads radicchio
3 tablespoons fresh orange juice
2 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon grated orange zest
1/4 teaspoon freshly ground black pepper
3/4 teaspoon coarse salt
1 orange, cut into 8 wedges

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Position the cooking rack 4 to 6 inches from the heat source.
Pull off any wilted outer leaves from the radicchio. Cut each head into quarters through the stem end, leaving the core portions intact so the quarters hold together.
In a small bowl, stir together the orange juice, olive oil and orange zest. Brush the olive oil mixture onto the cut sides of the radicchio quarters. Sprinkle with the pepper and arrange the radicchio on the grill rack or broiler pan. Grill or broil, turning frequently, until tender, about 8 to 10 minutes.
Transfer the radicchio quarters to individual plates and sprinkle evenly with the salt. Place an orange wedge on each plate and serve immediately.

Print recipe with images | without images

Want to check out the nutritional breakdown? 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

How Much Fiber is in That: Vegetables

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

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

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

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

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

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

Broccoli: The Vegetable Superstar

FitSugar — Tue, 16 Jan 2007 17:30:00 -0800

Broccoli has gained much popularity because as we've all heard - it's loaded with healthy stuff. But really, how good is it?

Steamed broccoli has more vitamin C than an orange and as much calcium as a glass of milk.
One medium spear has 3 times more fiber than a slice of wheat bran bread.
It is one of the richest sources of vitamin A.
Broccoli, along with spinach, helps to minimize the risk of cataracts.
Broccoli contains potent cancer fighting phytochemicals.
It's listed as one of the foods most likely to prevent colon cancer.
Broccoli is not alone: kale, cabbage, Brussels sprouts, cauliflower, and bok choy are in the same family and they all have cancer fighting properties.

Fit's Tips: Your mom was right. Eat your broccoli - it IS good for you.

Whole Foods Companion

FitSugar — Fri, 22 Dec 2006 02:35:00 -0800

If you or someone you know is a health nut, you've got to check out Whole Foods Companion, by Dianne Onstad. It's the ultimate resource guide for everything you eat.

You can look up any fruit, vegetable, legume, grain, seed, nut, herb, spice or oil and find out tons of information.

Each ingredient is listed, including nutritional value (like on the labels you see on all foods), general information, buying tips, culinary uses, and health benefits. You can also find out the history of each ingredient, where they came from, how they were named, and the traditions they are associated with.

When I looked up almonds, I found out that they are actually a fruit. You can soak, crush and strain almonds to make almond milk. This book is full of interesting tidbits like this.

It's a perfect companion to cookbooks and is a detailed and valuable guide to natural foods. You'll learn so much about foods you've been eating your whole life. Plus, you'll discover new foods you've never even heard of.

Fit's Tips: Here's a great gift idea - Give a copy of Whole Foods Companion and your favorite cookbook to the chef in your life.

The Skinny On: Mini Produce

FitSugar — Mon, 06 Nov 2006 12:15:00 -0800

I am a sucker for anything mini.

Mini-vegetables and fruits are popping up all over the produce aisles. Just yesterday I saw a basket of mini apples. It really was the cutest thing I ever did see, except that I couldn't help but imagine where did the mini apple come from? Imagine a mini world: There are mini workers gleefully singing as they pluck the mini apples from the mini trees.

Regardless of how they came to be, mini fruits and vegetables are a hit in the produce aisles.

For a few tips to consider when buying mini produce: