FitSugar -- Healthy, happy you.

Healthy Recipe: Apple, Leek, and Butternut Squash Gratin

FitSugar — Tue, 25 Nov 2008 03:30:00 -0800

Nothing says Autumn like butternut squash, so I had to incorporate the vegetable into one of my healthy pre-Thanksgiving experimental side dishes. This time I whipped up a vegetarian gratin that is unexpected in its lack of potatoes — layered squash and apple slices take the place of potatoes in this Parmesan cheese-topped side dish. The leeks are simmered in sherry to create a rich flavor, and while the recipe calls for sage I used thyme because that's what I had on-hand.

My dinner guests admitted they had been skeptical about the success of the dish, but everybody cleaned their plates and expressed how much they thoroughly enjoyed the healthy meal. I served it with slices of artisan wheat bread and it's a good thing that I picked some up at the farmers market, because while this dish is delicious, it probably isn't filling enough to stand alone. The colorful gratin now has some followers, including me. To get the recipe,

Vegetarian Diet: It Works For Marla Maples

FitSugar — Mon, 24 Nov 2008 08:00:00 -0800

Marla Maples is 45 and doesn't look it whatsoever. She attributes her fit and radiant body to regular exercise and healthy eating. She says, "I have a lot of willpower," and sticks to a mostly vegetarian diet. Marla also avoids dairy products and coffee, and instead her beverages of choice are Ayurvedic teas that help with digestion. When it comes to splurging on not-so healthy foods, she says, "With things like pizza and pasta, you go to a restaurant and it's ever so tempting, but if I know it's not going to make me feel good after, I'm going to stay away from it." What great advice, but it's tough to have that kind of self-control. If you have any tips on how you stick to a healthy diet, share them in the comment section below.

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3 Words to Know When You're Ordering Vegetarian

FitSugar — Tue, 18 Nov 2008 11:00:00 -0800

Vegetarians pay particular attention to ensuring they're consuming enough protein because there's no meat centerpiece to take care of that important nutritional component. There are often choices like tempeh and seitan for building a veggie-friendly salad that goes beyond tofu, and quinoa is a go-to grain because it contains high levels of protein. When you're choosing a meatless meal out, don't skim over these selections because you're not sure how to pronounce them. Expand your vegetarian vocab by learning how to say these three words.

Tempeh: Pronounced tem-pay, 4 ounces of this soy-based meatless alternative contains 22 grams of protein.
Seitan: Made from wheat gluten, this veggie option is pronounced say-tan or see-tan. Just 3 ounces of it contains 19 grams of protein.
Quinoa: Often referred to as the mother grain, the options with this protein-rich grain are endless. Ask for keen-wa, and you'll get 6 grams of protein in just 1/4 cup.

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Speak Up: Why Do You Skip Meat?

FitSugar — Wed, 29 Oct 2008 14:30:00 -0700

Kellie Pickler recently explained that it was Carrie Underwood who turned her on to the health benefits of being a vegetarian. However, after researching the issue further, she decided to ditch the meat for animal rights as well.

While I do eat many meatless meals, I am not strictly an herbivore because I enjoy meat and love that chicken is a great source of lean protein. I know a lot of you guys are vegetarians though so I am curious why you skip the meat? Is it strictly for health reasons? Or does it have to do with something else? And if you do eat meat, I'm not leaving you out, what's your reasoning for keeping it in your diet? Speak up and share your thoughts below, just please remember that everyone has the right to their opinion (and food choices) — we're not here to judge or be judged.

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Who Is the Sexiest Celebrity Vegetarian?

FitSugar — Mon, 02 Jun 2008 11:00:00 -0700

Even if you're a meat eater, you can probably appreciate PETA's annual Sexiest Vegetarian Celebrity contest. Voting is now open for this year's awards, which honor one male and one female celeb for their sexy meat avoidance. Past winners include Kristen Bell, Prince, Tobey Maguire, and Carrie Underwood.

This year's list of nominees includes about 100 men and 100 women who practice vegetarianism. It was actually really fun to scroll through the names to see which celebs are vegetarians. I knew about a lot of them, like Natalie Portman and Alicia Silverstone, but others were very surprising. To a see a list of celebs you might not know are vegetarian,

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.

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Food Review: Morningstar Farms Chicken Patties

FitSugar — Tue, 01 Apr 2008 11:00:00 -0700

Although I'm not a full-fledged vegetarian, I do like to eat black-bean burgers, soy milk, and tempeh every once in a while because I like that they are cholesterol free. I never really go for meat alternatives that strive to look, taste, and feel like meat though, but since a good friend recommended Morningstar Farms Chik Patties, I reluctantly agreed to give them a try.

To see what I thought, just

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.

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Learn to Love: Tempeh

FitSugar — Mon, 03 Mar 2008 03:00:00 -0800

If you're working on getting more protein in your diet, but are concerned about getting too much cholesterol and saturated fat from beef, then tempeh is a great alternative. It has a much firmer consistency than tofu, so many people think it looks and feels more like meat.

Why should you love tempeh? Take a look at the nutritional info:

Serving Size	4 ounces (half the package)
Calories	250
Total Fat	10g
Saturated Fat	1.5g
Cholesterol	0mg
Sodium	60mg
Carbs	17g
Fiber	14g
Sugar	0g
Protein	22g

Check out all that protein and fiber! I'm amazed one serving has that much. Tempeh is great because you can flavor it anyway you want.

Not sure how to cook it? To check out my easy recipe for bell peppers and tempeh

Soy Wars: Tofu vs. Tempeh

FitSugar — Wed, 13 Feb 2008 03:00:00 -0800

Whether you're a vegetarian or not, everyone can benefit from adding a little soy to their diet. Although there's some talk about a connection between soy and breast cancer, there's no evidence to back up the claim. Since soy products are a healthy source of protein they're a great alternative for people trying to cut back on meat and dairy products that are high in cholesterol.

Tofu and tempeh are both made from soybeans, but what's the difference between the two? Is one healthier than the other? To find out

Tofu Pups: A Healthier Hot Dog

FitSugar — Tue, 29 Jan 2008 02:00:00 -0800

As a kid, hot dogs are a staple up there with mac and cheese and pizza. We learned to love them, but now we know they're really not that good for us. Many contain saturated fat and those dreadful nitrites, which are found to be carcinogenic.

If you or your kids can't bear to give up hot dogs, then check out a healthier alternative called Tofu Pups. Want to see what they look like and how they compare to regular hot dogs? Then

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!

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Alicia Silverstone PETA Ad: Cool or Not?

FitSugar — Wed, 19 Sep 2007 12:45:00 -0700

A very controversial commercial for PETA starring Alicia Silverstone has hit the airways recently and I am curious what you guys think.... PETADoes this video make you want to swear off meat? Check out this print ad.(A reminder: Whether you're a herbivore or carnivore, please be nice to each other in your comments.)Source

Alicia Silverstone PETA Ad: Cool or Not?

Cool!

Not Cool!

Undecided.

Other -- Tell us Below!

You Asked: Can I Be a Vegetarian While I'm Pregnant?

FitSugar — Mon, 17 Sep 2007 09:45:00 -0700

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

Dear FitSugar,
Just curious if you can clear the air. I have heard from many sources, that it is a good idea for Vegetarians/vegans to take pre-natal vitamins, to supplement the lack of nutrients you would otherwise get from eating meat. What do you think?

- Veggie Lovin' Pregnant Pam

This is an awesome question, since I'm sure many other vegetarians want to know. Let me just clear up the fact that you can definitely be a vegetarian and have a baby, you just have to make sure that you are getting enough vitamins and minerals.

Vegetarians who eat nuts, beans, green veggies, dairy products and eggs will have no problems getting the protein, calcium and B vitamins they need. Vegans may need to take supplements to ensure they get enough B12 (but they need to do that even if they weren't pregnant). Both diets just need to include a variety of fruits, veggies, whole grains and sources of protein.

Pregnant women definitely need more of certain vitamins and minerals, so they should talk to their doctor if they are concerned about whether or not they are getting all that they need from their diet alone.

I made a chart to help you see what the nutritional needs of a woman are, compared to one who is prego. To see it

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

Weight Loss Tips for Vegetarians

FitSugar — Fri, 27 Jul 2007 09:30:00 -0700

Contrary to popular belief, just being a vegetarian does not mean you're automatically going to be skinny -- Far from it actually. In fact, some vegetarians smother their food with cheese, which happens to be a big ticket item when it comes to calories.

To give those vegetarians an edge on weight loss, CalorieLab.com has come up with a few great tips on eating without the meat and the extra pounds:

Embrace tofu. A longtime vegetarian staple, tofu makes a great low-calorie alternative to meat. Try Nasoya Lite Tofu for even more calorie savings. Each 3-ounce serving contains 7 grams of protein and 1.5 grams of fat, all for a mere 40 calories. Add it to stir-fry, wrap it up in a tortilla with some veggies, or mix it with pasta and marinara.
Make a meal of veggies. All-vegetable meals don’t have to be rabbit food — there’s so much more than celery and carrot sticks. Ratatouille, a French dish of stewed vegetables, makes eating your veggies anything but boring. Chop up some fresh tomatoes, garlic, onions, zucchini, or whatever vegetables you have on hand. Fresh not available? Canned can be just as good, and the myriad frozen vegetable blends available make the possibilities endless. Other meal options include easy pasta primavera or supermarket vegetable sushi.

There are three more great calorie cutting ideas, so just

Natalie Portman: Sexy Vegetarian

FitSugar — Tue, 08 May 2007 11:45:00 -0700

What do Natalie Portman and Alicia Silverstone have in common? They are both big time vegetarians.

Here's what Natalie has to say about her food politics:

“I am a very strict vegetarian ... I just really, really love animals, and I act on my values.”

Did you know that for every one vegetarian more than 100 animals each are saved from suffering? There are amazing health benefits to sticking to a plant based diet, too. Vegetarians are less likely to develop heart disease, cancer, Type 2 diabetes, or high blood pressure than meat-eaters. Another cool tidbit - on average, vegetarians are up to 20 lbs lighter than meat-eaters. So maybe moving towards a meatless week, month and year might be a more powerful lifestyle change than just a meatless Monday.

A balanced vegetarian diet full of legumes, whole grains, fruits and vegetables is extremely healthy. It's low in dietary cholesterol and saturated fat, so it's a great option if you are worried about high cholesterol. There are plenty of meat alternatives that taste like the real thing, but are much healthier for you, like Gardenburgers.

Being vegetarian is also good for other people. It takes tons of crops and water to raise farm animals - up to 16 lbs of grain to get just 1 lb of meat. All that plant food could be used more efficiently to feed people directly, and stop world hunger (that is we could all share). Not only that, but the meat industry creates tons of pollution, waste, and adds to global warming.

Fit's Tips: If you have been thinking about becoming a vegetarian, check out the GoVeg website for information. It is chock full of helpful information.

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Nellie's Nest Eggs

FitSugar — Wed, 04 Apr 2007 11:45:00 -0700

The other morning I went to the grocery to pick up some eggs to hard boil so I could decorate them with my girls, and they were out of Pete and Gerry's Organic Eggs.

I freaked for half a second, but then noticed another brand right next to them. I picked up a 6-pack of Nellie's Nest Eggs and read the label. Just like my other favorite eggs, Nellie's are also Certified Organic and Certified Humane.

Nellie's Nest Eggs are also Cage Free. Their eggs come from hens that are kept in spacious chicken coops, where they can roam, scratch, perch, and nest as they please. Their hens are fed all natural vegetarian grain with no animal by-products, hormones, or antibiotics.

I was so psyched to find another egg company I could trust and feel happy to support.

Eggs are nutritious, providing 6 grams of protein per egg. One egg also contains approximately 200 mg of Omega-3 fatty acids which are known to have health benefits such as prevention of heart disease and Type 2 diabetes.

Fit's Tips: The American Heart Association recommends consuming no more than 300 mg of cholesterol a day . One of Nellie's Nest Eggs contains about 215 mg, so it's OK to eat an egg a day for breakfast, as long as you aren't eating it with cholesterol-loaded bacon and sausage too.

How often to you eat meat, fish or poultry?

FitSugar — Wed, 04 Apr 2007 08:45:00 -0700

Listening to Fitness Rocks, my favorite health and fitness pod cast, Dr. Monte is always pushing a plant based diet (code for vegetarian who can lapse into the carnivore realm on occasion) for health reasons. So I am trying to eat a little lower on the food chain, but it is a difficult change for me mentally since part of me still believes that meat makes a meal. So how about you, how often do you eat meat? And yes, bacon does count as meat at least in this poll.

How often to you eat meat, fish or poultry?

Everyday for lunch and dinner!!!

Once a day.

Less than 5 times a week.

Once a week at the most.

Never - I am vegetarian.

Other - tell me below.

American I"doll": Carrie Underwood

FitSugar — Thu, 28 Dec 2006 09:02:56 -0800

Carrie Underwood has been in the limelight ever since winning American Idol last season. Turns out that becoming an Idol is working out just nicely for her as she has a booming career, a cute new man and a slender new body.

How did she slim down? Underwood has claimed that she maintains a healthy diet by eating vegetarian and staying away from junk food, pizza and traditional southern fare. Typically you'll find her eating veggie burgers, soy-based sausages and the occasional protein bar.

Underwood does not claim to be a workout guru. While she does have a TreadMill, she doesn’t have a trainer and she will swim whenever she finds the time. Underwood also credits slimming down to, "Bouncing around on-stage," which is definitely a workout in itself.

I have always thought that Carrie looked great from the beginning of her career and that she did not need to lose weight, but I do applaud her for getting healthy during such a hectic time in her life. Cutting out the junk food is a great start for anyone looking to get healthier in 2007!

Source.

Please Pass the Tofurky

FitSugar — Tue, 21 Nov 2006 02:00:00 -0800

According to the U.S. Department of Agriculture over 45 million turkeys are cooked and eaten on Thanksgiving Day in the U.S. That's one-sixth of the total turkeys sold each year. Wow. That's a lot of cluckers.
Why not try something different this year? Whether you choose to save a turkey's life or want a healthier option, cook up a Tofurky instead.
It's made from a revolutionary tofu-wheat protein blend, and is known for its incredible, turkey-like texture and flavor. Tofurky is hands-down the best alternative to turkey.