Fitday Articles

Heathly Living 101: Everything you need to know about Vitamin C

2012-05-25T17:32:45Z

Vitamin C is a water-soluble vitamin necessary for proper growth, development, and repair of the body. Vitamin C cannot be made by the body so it must be obtained through diet and/or supplements.

Function

Vitamin C is responsible for collagen synthesis which is found in connective tissue and helps with wound healing. Vitamin C also acts as an antioxidant and regenerator of other antioxidants within the body thereby protecting eye tissues, sperm proteins, and DNA. Additionally, vitamin C aids in the absorption of iron.

Deficiency

Insufficient vitamin C can result in:

Bruising or bleeding easily due to weakened collagen containing tissues (blood vessels, cartilage, etc.)
Poor wound healing
Slow recovery from infections
Fatigue
Depression
Gum inflammation

Deficiency is not common in developed countries. However, there are certain people who are at risk for Vitamin C inadequacy. Inadequacy is defined as intake less than 10 mg/day for many weeks. Those at risk include:

Smokers and those exposed to second hand smoke - smoking causes oxidation in the body and reduces the amount of vitamin C in the body. These individuals should aim to get 35 mg additional vitamin C a day.
Those lacking variety in their diet - vitamin C can be found in many foods; however people who do not vary their diet such as alcohol or drug addicts, elderly, food faddists, mentally ill, and the impoverished may have difficulty obtaining adequate vitamin C.
Individuals with certain health conditions - Intestinal malabsorption, cancer, and renal disease are just a few health conditions that may affect the way the body absorbs and/or uses vitamin C.

Dietary Reference Intake (DRI)

The recommended daily intake for vitamin C is:

For men 19 and older: 90 mg/day
For women 19 and older: 75 mg/day

The upper limit, or the amount nearing toxicity, for vitamin C is 2,000 mg/day.

Toxicity

Because vitamin C is a water -soluble vitamin, the kidneys will remove any extra that is not needed by the body. However, consuming large amounts of vitamin C, as little as 1,000 mg, may lead to:

Nausea
Diarrhea
Cramps
Other gastrointestinal issues
Increased risk of kidney stones

Research has shown that taking large amounts of vitamin C will not reduce the risk of the common cold or significantly speed up recovery time.

Food Sources

Fruits and vegetables are the best sources for vitamin C. Rich sources include:

Papaya - 1 = 313% of daily value
Cauliflower - 1 cup raw = 86% of daily value
Bell Peppers - 1 cup raw = 195% of daily value
Broccoli - 1 cup raw = 135.5% of daily value
Oranges -1 - 116% of daily value
Kale - 1 cup cooked = 88% of daily value

Other Considerations

Vitamin C is easily affected by air, water, and temperature. Freezing, thawing, blanching, and cooking can result in a significant loss of vitamin C. In order to receive all nutritional benefits from your diet, eat a variety of cooked and raw foods.

Mandy Seay is a bilingual registered and licensed dietitian who holds both a bachelor's degree in nutrition and in journalism. After gaining 30 pounds while living abroad, Mandy worked to lose the weight and regain her health. It was here that she discovered her passion for nutrition and went on to pursue a career as a dietitian. Mandy currently works as a nutrition consultant and freelance writer in Austin, Texas, where she specializes in diabetes, weight management and general and preventive nutrition. She recently published her first book, Your Best Health, a personalized program to losing weight and gaining a healthy lifestyle. Please visit Mandy's website at Nutritionistics.com.

Weight Loss Myths Debunked

2012-05-25T17:15:14Z

Myth: I can use a quickie diet or pill to lose weight and keep it off.

Fact: Pills and fad diets do not provide lasting results and can be dangerous.

Fad diets and pills are typically extreme and temporary in nature. Excessive calorie restriction may lead to weight loss, but not long term. Additionally, the weight lost may not necessarily be the weight you want to lose. If the body does not receive the energy it needs, it will begin to breakdown muscle tissue for fuel. Muscle burns more calories than fat does. This is important to note because if the weight returns, and is now fat, the body's ability to burn calories has been reduced.

Tip: Eat a balanced diet and exercise regularly. Concentrate more on how your clothes fit and how you feel than what the scale says.

Myth: If I exercise, I can eat anything I want.

Fact: Exercise without a balanced diet will not result in weight loss.

To lose weight, you must create a calorie deficit. Exercise does burn calories, but usually, this alone is not enough for weight loss. For example, a brownie requires almost 2 hours of walking to burn off.

Tip: Eat healthy most of the time and splurge a little at one or two meals a week.

Myth: Carbohydrates make people fat and should be completely avoided.

Fact: Carbohydrates do not create weight problems when eaten in moderation.

Carbohydrates make up the majority of our foods (fruit, starches, grains, and dairy); provide many vitamins, minerals and fiber; and are what provide our bodies with energy. Carbohydrates topped with high fat foods like butter, cheese, and sour cream can cause weight issues. Eliminating carbohydrates from your diet can lead to fatigue, moodiness, and hunger.

Tip: If you enjoy topping your carbohydrates with high fat items, slowly reduce the portion that you use or switch to a lower fat version.

Myth: I will just eat salad at every meal; those are low calorie and will surely make me lose weight.

Fact: Some salads can have just as many, or more, calories as regular meals.

While salads provide a great way to eat more vegetables, certain "salad items" can make your healthy meal a high calorie one. Some of these items include cheese, croutons, seeds, and dressing. Most dressings are oil based. Just a teaspoon of oil is equal to 45 calories and 5g of fat.

Tip: Try low fat cottage cheese, lemon, or salsa on your salad for a low calorie dressing.

Myth: If I don't eat all day long, I can save up my calories to splurge at dinner.

Fact: Skipping meals will not help you lose weight.

Research shows that people who skip meals tend to be heavier, while those who eat regular meals and snacks tend to be lighter. While it seems like a logical mathematical equation, skipping meals does not mean a calorie savings. In fact, skipping meals is more likely to cause binging or excessive eating later on. Perhaps you can recall a time when you skipped a meal or went a while without eating. Do you remember making a poor food choice because you were so hungry? Did you feel that you could not get enough to eat? And once you finally realized you were full, were you stuffed and miserable?

Tip: If eating a "splurge" meal, cut the meal in half and save the other half to enjoy another day, guilt and misery free.

Myth: Fat free, organic, and sugar free mean I can eat unlimited amounts.

Fact: All of these foods contain calories; calories count.

Many of these foods, despite their labels of being free of one item or another, can actually have quite a bit of calories in them.

Tip: When shopping, compare your organic or free item to a regular version, check to see how the calories compare before you buy.

4 Great Foods for Grilling Healthy Proteins

2012-05-07T21:53:32Z

Summer is almost here and many of us find ourselves dusting off that outdoor grill. Summer barbecues and pool parties can be fat-laden affairs, but we've got suggestions for keeping those grilled items lean and delicious.

Fish
First and foremost, if you plan on grilling a lot of fish this spring and summer (and you should--it's delicious and very lean), consider purchasing a grilling basket. It will make grilling your fillets much easier. The flesh of fish is so delicate that it tends to flake apart and fall through the cooking grate onto the flames, but these grilling baskets hold the fish in place while you turn it over on the grill. An added bonus--these baskets are also ideal for cooking vegetables, particularly small vegetables that don't stay put on the grill. They're also very easy to clean.

If you'd rather not purchase a grilling basket, fish can be easily grilled inside a foil pouch placed on top of the grill. Rather than seasoning with the old standby of lemon wedges, why not try and kick things up a notch by adding slices of oranges, limes, or pineapple instead? Add a little cayenne pepper and small amount of maple syrup to serve up a sweet and spicy fish fillet.

Chicken
Chicken is a lean protein (as long as you remove the skin and trim the fat first). Rather than grilling the same boring, plain barbeque chicken breast, try some unique marinades. Marinades generally start off with some sort of acid (such as vinegar) and often contain some sort of sweet component (such as molasses, maple syrup, brown sugar, concentrated fruit juices or other sweeteners). But rather than sticking with familiar flavorings, try getting outside of your cooking comfort zone by exploring exotic or sweet spices and herbs, including cilantro, cumin, cinnamon, curry powder, star anise, ginger and saffron.

Also, consider preparing kabobs using chicken pieces and various fruits and veggies to incorporate vitamins, antioxidants, fiber and, of course, flavor from the produce.

To give your chicken a little smokiness, brush your chicken breasts with a combination of orange juice concentrate, chopped chipotle peppers in adobo sauce, balsamic vinegar, molasses and Dijon mustard. Cook about five minutes on each side, or until there is no pink left.

Tofu
Tofu itself is flavorless, but think of it as a blank canvas for a variety of delicious flavor combinations. Because tofu tends to want to stick to your grill, be sure to spray your cooking grate with non-stick cooking spray first. Use extra-firm tofu and press is well before grilling it. Marinate your tofu in a delicious sauce, such as soy sauce, barbecue sauce (yes, you can use barbecue sauce on foods other than meats!) or your own personal favorite sauce. Place your tofu on skewers and cook for approximately seven minutes on each side.

Vegetable Burgers
Veggie burgers are perfect for your grill and are a convenient vehicle for a number of tasty seasonings and add-ons. Whether you opt for store-bought veggie burgers or prefer to make your own from scratch, you can grill them just like burgers made from meat. Try adding homemade fruit or vegetable salsa, slices of avocado, pesto or grilled veggies.

Kari Hartel, RD, LD is a Registered Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

3 Simple Alternate Recipes for Low Calorie Desserts

2012-05-02T16:22:56Z

Many people admit that they have a "sweet tooth" that often gets them into trouble, especially when trying to eat well or maintain a healthy lifestyle. Eating too many sweets can cause weight gain which can lead to other health issues. However, overly restricting these foods from the diet can cause food fantasizing then perhaps binging, weight gain and possibly relapsing to old, unhealthy behaviors. The key is balance. Indulge once in a while, but keep the portions small and the calories low. Below are some ways to satisfy your sweet tooth without sabotaging your healthy eating efforts.

Healthy Sundae
The McDonald's Strawberry Sundae with chopped nuts is a classic favorite. However, this sundae has 280 calories in it. By making your own version, you'll save gas, money and calories. Use a Greek yogurt with fruit on the bottom (with around 100 calories) to make your own mini sundae that you can have any day as a snack. Not only is it lower in calories, but it's high in protein and contains live cultures to support intestinal health.

Ingredients
4 oz Greek yogurt with Strawberry on the bottom (around 100 calories or less)
1 oz chopped nuts

Directions
Peel the top off of the Greek Yogurt, add nuts and enjoy!
Calories = 150 calories (You save 130 calories)

Cheesecake Bite
Cheesecake is a rich dessert that has, on average, the same amount, or more, of calories as a meal -per slice. The below recipe is a quick substitution that is rich and flavorful but contains 1/3 of the calories.

Ingredients
1 square (from a sheet - usually 1/4th of a sheet) of a low fat graham cracker
1 oz of Celebrity International Goat Cheese with Cranberry & Cinnamon

Directions
Simply spread the goat cheese on top of the graham cracker.
Calories = 95 calories (You save 255 calories)

Salty and Sweet
If you like a combination of sweet and salty, this recipe is for you. By using a low calorie chocolate pudding, you can enjoy chocolate covered pretzels guilt free.

Ingredients
½ cup Sugar free chocolate pudding
20 thin pretzel sticks (or 55 calories worth of pretzels)

Directions:
Follow pudding directions. Once ready, dip the pretzels into the pudding.
Calories: 135 (You save 142 calories)

DISCLAIMER: Neither the Author nor this web site is affiliated with or funded by any of the food products mentioned in this article.

6 Tips to Eating Out Healthy

2012-04-25T22:20:34Z

Dining at a restaurant can be daunting. Pictures of food are plastered all over the menu and other patrons are enjoying their meals as well. How do you know what to choose when you are eating out? Here are some things to look for when ordering a meal. However, keep in mind that options vary depending on the type of restaurant and cuisine you are eating.

First, do not be tempted by specials or the pictures in the menu. Most of these are entrees with large portions and more likely to have a high fat and/or caloric content. Always remember that the picture usually looks better than the actual food. If you are really interested in the special, see if you can have the server bring a to-go box so you can portion your meal prior to eating eat.

Second, always try to order just water. While fancy drink specials can be enticing, they usually have loads of calories and sugar, similar to sodas. Your other option is to opt for the single glass of red or white wine or unsweetened iced tea. Just remember to control the amount you take in- you want most of your calories from a meal to be from food instead of liquids.

As for choosing which meal is appropriate, definitely take your own cravings into account. A small portion of something you desire (even if it is unhealthy) can go a long way to avoid overeating at another time. Just remember that portion control is important and try to choose sides that include fresh grilled vegetables or whole grains.

Lean protein, such as chicken and fish, are probably the best choices for main dishes. Avoid fried foods, and choose entrees that include grilled, baked, or broiled in the description or name. Also, salads as a meal are a good choice, however, be careful about the dressing and the extras that are in the salad. For example, a chicken salad may have grilled chicken, but may also have full fat dressing, bacon, cheese, eggs, and croutons that add unnecessary extra protein and fat to the meal. Always ask for dressing on the side, even if it is a type of vinaigrette. A lot of vinaigrettes contain oils that can add up your daily calories as well.

If you go to a restaurant and find a sandwich as your main course, make sure to include sandwiches that have wheat or whole grain bread and lean meat (chicken, turkey, grilled fish). In addition, try to avoid the mayonnaise and use mustard instead. Check to see if you can have a salad or fresh fruit as a side instead of chips or French fries. Also, avoid sandwiches that indicate butter or oil was used to grill the bread; instead, see if they can lightly toast your sandwich, especially if you like it warm. Try to choose sandwiches that have more vegetables (lettuce, tomato, cucumber, avocado, peppers, etc) instead of those that are stuffed with only meat and cheese.

Perhaps the hardest menus to choose from are restaurants that offer free bread and butter or chips/salsa as an appetizer before you have even ordered. Try to choose foods that are lower in carbohydrates since you will be (most likely) meeting your carbohydrate by eating the free bread and chips. For example, choose pasta that has a tomato based sauce (rather than a creamy or milk based sauce), loaded with vegetables and protein (beans or lean meat). Another option is to choose a lean meat as a main course, and have pasta (with a tomato based sauce) and vegetables as a side dish. Also, foods with sauces and cheese add extra calories and fat; try to choose foods without sauces, or ask to have the sauce on the side.

A good rule of thumb is to follow the government recommended MyPlate where half your plate should be filled with fruit and vegetables (without any extra fat). Find entrees that have a balanced mix of carbohydrate, protein, and fruit/vegetables. Look for whole grains or whole wheat such as brown rice or whole wheat pasta.

In sum, remember that portion control is the most important. While we all enjoy a good deal, restaurant portions are usually too much for one person to eat. Share a meal with a family member or friend, or put half away in a to-go box to avoid overeating at mealtime. Choose entrees that primarily include vegetables and avoid foods with extra sauces or cheese. Also remember to enjoy yourself! You are eating out and it is supposed to be a fun treat; everything in moderation.

Rhea Li is a Registered Dietitian who received her Bachelor's degree in Nutrition and Master's degree in Public Health from the University of Texas. She has a special interest in working with children and has received her certification in pediatric weight management. Currently, she is working on a research study to determine the importance of nutrition in pediatric cancer patients. In the past, she has worked with pregnant women and their children. In her spare time, she enjoys being with family, exercising, traveling and of course, eating. To contact Rhea, please visit dazzlingdietitian.blogspot.com or her Twitter account, Rhea_Li.

FitDay Recipe Re-Do -- Moist Coffee Cake

2012-04-23T19:29:20Z

Coffee cake is a popular baked item that can be consumed any time of the day. However, most recipes are high in calories and fat. But by making a few substitutions and cutting back on extra ingredients you can enjoy a lower calorie dessert.

In this particular recipe redo, butter is replaced with low-fat, low-calorie unsweetened applesauce. Applesauce preserves moisture without altering the flavor of the recipe. Additionally, the original recipe uses more streusel topping to use as a middle layer in the cake. The recipe redo completely eliminates the middle layer further reducing the calories and fat.

Original Moist Coffee Cake (9 servings)

Coffee Cake
2 cups all-purpose flour
2 teaspoons baking powder
½ teaspoons baking soda
1/4 teaspoon salt
1/2 cup butter, softened
1 cup granulated sugar
2 large eggs, at room temperature
1 cup plain yogurt

Streusel Topping:
1 cup pecans, coarsely chopped
1/2 cup granulated sugar
1/2 cup all-purpose flour
1/4 cup butter, melted
2 teaspoons ground cinnamon
1 teaspoon vanilla extract

Nutrition Facts (per serving)
Calories: 459
Total Fat: 23 g
Carbohydrates: 6 grams
Sodium: 318 mg

Coffee Cake ReDo (9 servings)

Coffee Cake:
1 ½ cups all-purpose flour
2 teaspoons baking powder
½ teaspoons baking soda
1/4 teaspoon salt
1/2 cup unsweetened applesauce
1 cup granulated sugar
2 large eggs, at room temperature
1 cup plain yogurt

Streusel Topping:
½ cup chopped nuts, coarsely chopped (optional)
5 tablespoons granulated sugar
2 tablespoons all-purpose flour
2 tablespoons butter, melted
1/2 teaspoon ground cinnamon

Nutrition Facts (per serving)
Calories: 210
Total Fat: 7 g
Carbohydrates: 31 grams
Sodium: 170 mg

DIRECTIONS:

Preheat the oven to 350°F. Use a light cooking spray to lightly coat a 9-inch square baking pan. Flour the inside of the pan.
Mix Streusel Topping: Stir together the chopped nuts, sugar, flour, butter, and cinnamon in a medium bowl. Put aside.
Sift the dry ingredients together in a medium bowl. In a separate bowl, beat the yogurt, eggs and apple sauce until smooth. Slowly add to dry ingredients.
Spread in the pre-greased baking pan and top with streusel topping.
Bake for 45-65 minutes, or until springy to the touch and a toothpick inserted into the center comes out clean.

5 Healthy Foods Perfect for the Microwave

2012-04-17T22:25:26Z

The microwave often gets an unwarranted bad rap when it comes to healthy eating. People often think only highly-processed frozen dinners belong in there. However, your microwave could be a great asset in your healthy eating plan.

Steaming Vegetables
Steaming your veggies in the microwave will help minimize nutrient losses that occur with other cooking methods, such as boiling. It couldn't be easier--place the vegetables in a shallow dish or bowl and cover completely with microwave-safe plastic wrap. If you're using fresh vegetables, add about one tablespoon of water to the dish before covering. Frozen vegetables don't need any water added. Cook until desired tenderness.

In fact, an even easier method is purchasing the "steamable" bags of vegetables that you simply pop in the microwave. These are a great item to keep on hand in your freezer because they're quick, easy and affordable, and they can be added to a number of dishes to help you reach your recommended daily servings of vegetables.

Cooking Fish
Fish, a very lean protein, can be cooked very quickly and easily in your microwave. Wrap a fillet sprinkled with some seasoning in microwave-safe plastic wrap and cook for about two minutes on the high setting. The fillet is done when it can be easily flaked with a fork.

Another lean protein that's easily cooked in the microwave is soy/veggie burgers.

Scrambling Eggs
Spray a mug or bowl with nonstick cooking spray. Crack two eggs or ½ cup egg substitute into the container and whisk with a fork. Cook for one minute, stir, cook for another 45 seconds or until eggs are cooked throughout. Add spices and a sprinkle of fat-free shredded cheese and--voila--instant breakfast!

Quick Baked Potato or Sweet Potato
A medium potato contains about 160 calories and 4 grams of fiber and provides about 28% of the RDA for vitamin C. Be sure to eat the entire potato, skin and all. Most of the potato's nutrients are housed in the skin and it's perfectly safe to eat as long as you scrub the outside well with water. To cook, use a fork to poke several holes in the potato (if you forget this step, your potato will explode in the microwave!) and cook for about 8-10 minutes, turning over halfway through.

A medium sweet potato contains about 103 calories and 4 grams of fiber and provides 438% of the RDA for vitamin A and 37% of the RDA for vitamin C. Cook the same way you'd cook a regular potato.

Toast Nuts & Coconut
Did you know that you can toast nuts and shredded coconut in your microwave? It's true! And toasting them in your microwave takes only a fourth of the time that it takes to toast them in your oven. Toasting nuts and shredded coconut intensifies their flavor. Add toasted nuts and coconut to your cereals, salads or rice pilafs.

To toast, spread the nuts or coconut out evenly on a microwave-safe plate. Cook for approximately two to three minutes, stopping and stirring every minute.

So go ahead--use your microwave for more than just defrosting meat or making popcorn. Endless healthy possibilities await.

Planning for Successful Weight Loss

2012-04-16T18:39:09Z

Achieving a long-term goal typically requires careful planning. Weight loss is no different. While there are numerous "quickie" diets that promise fast results, they do not prove to be healthy, realistic or sustainable. In order to lose weight, a new lifestyle must be formed to keep the weight off and live healthfully. Changing a lifetime of habits takes time, effort and dedication. Here are some tips to help you plan your way to successful weight loss:

Daily

Eat Breakfast Everyday - Research suggests that skipping breakfast leads to increased fat intake during the day, impulsive snacking and eating larger portions at the end of the day.

Stay Hydrated - Be sure to drink plenty of water. Thirst cues are often mistaken for hunger cues.

Eat on a Regular Schedule - Aim to eat every 4-5 hours. Eat your regular meals, but if going more than 4-5 hours in between a meal have a snack, this will keep your blood sugar steady and metabolism revved. Waiting too long between meals can lead to extreme hunger and poor food choices.

Exercise - Exercise should be part of your daily routine. If you do not have time to go for routine exercise, break it up during the day or find a creative way to get your heart rate up: park far away, take the stairs to use the bathroom on another floor, jump rope or do jumping jacks during commercials on TV. If motivation is difficult, invest in a trainer or a DVD or find a workout buddy.

Eat Enough Calories - The body is constantly working to do various tasks like making new cells, breathing, maintaining body temperature, breaking down food, etc. All of these things require energy. If you do not eat enough, these processes slow down to conserve energy and the body uses muscle instead of fat to fuel the body.

Eat Fruits and Vegetables - If you cannot fit fruits or vegetables into breakfast or snacks, be sure to include them in both lunch and dinner every day. Fruits and vegetables are full of nutrition, antioxidants and fiber.

Be Ready for Tomorrow- Pack your lunch and snacks the night before. You do not have to do extra work, it can be as easy as making extra food at dinner to take the next day or putting together a low fat frozen meal, yogurt and fruit. Put a note on the door to remind you to take them if needed.

Get Adequate Sleep -Sleep is a powerful regulator of appetite, energy use and weight control. Aim to get at least 7 hours of sleep a night. Research shows that the less people sleep, the more likely they are to be overweight or obese and prefer eating higher calorie foods.

Weekly

Set Goals - Make 1-2 goals for the week. They should be simple like eating fruit at snacks daily, increasing your workout by 5 minutes or reducing the amount of salad dressing you use.

Map Out Your Meals - Before going to the grocery store, figure out what you will eat for the week - breakfast, lunch, dinner and snacks. Be detailed. This will not only help you better plan your week, but it will save you money by reducing waste.

For tips on meal planning and meal ideas, check out Meal Planning Made Simple. Prep Your Foods - If you are short on time during the week, spend a little time on Sunday making a large batch of something like vegetable soup or low-fat lasagna, portion it out and freeze it.

Address Roadblocks - If you foresee any issues coming up in the week ahead (travel, hectic schedule, etc), plan for it in advance. If you think you may forget to eat meals or snacks, set up reminders on your phone or email. If you think you'll have less time to exercise, try waking up 10 minutes early to do some vigorous activity before the day begins.

FitDay's Top Ten Healthiest Foods

2012-04-16T18:07:55Z

Stories about the latest trendy "health" foods are constantly being shown around the news circuit. It's important to remember, however, that there isn't any one perfect diet. There is a plethora of healthy food on this planet and there are many differences among cuisines of varying cultures.

Here are ten types of foods that really stand out for their abilities to provide health benefits above and beyond just supplying your body with macronutrients.

Fatty Fish
Fatty fish are rich in omega-3 fatty acids, which are essential fats, meaning they're necessary for human health but aren't produced by the body and must be obtained through food. Fatty fish have been associated with lower rates of depression, heart disease and cancer. We've all heard that salmon is good for us, but there are other fish that provide a generous dose of omega-3 fatty acids. If you don't like salmon, try albacore tuna, mackerel, herring, rainbow trout, halibut or sardines. In fact, fatty fish is so important to human health that The American Heart Association recommends that we eat it at least twice a week.

Berries
Berries are one of the most potent sources of disease-squelching antioxidants on the planet. Their phytochemicals, including anthocyanins, catechins, ellagic acid, flavonoids, gallic acid, quercetin, rutin and vitamin C may prevent some cancers, urinary tract infections, heart disease and memory loss.

Nuts
Much of the fat in nuts is monounsaturated fat, a heart-healthy fat that can help reduce cholesterol and the risk of diabetes and obesity.

Beans
Beans are quite the nutrient powerhouse--they're loaded with protein, fiber, iron, potassium, magnesium and zinc. Consumption of beans has been linked with a lower risk of heart disease and breast cancer.

Cruciferous Vegetables
Broccoli, cauliflower, cabbage, kale, Brussels sprouts and bok choy are all examples of cruciferous veggies. Not only are they packed with vitamins, minerals and fiber, they may also lower your risk of cancer. They also contain powerful phytochemicals called sulforaphane, indole 3-carbinol and crambene, which deactivate cancer-causing compounds.

Tea
Research suggests the polyphenols (antioxidants) in tea may help prevent cancer, heart disease and diabetes. It's also thought to help with weight loss through increased fat metabolism, and it also lowers cholesterol. A quick tip: squeeze a little lemon into your tea. Research has found that citrus helps your body absorb about 80% more of the antioxidants in tea.

Apples
Apples contain pectin, which has been shown to lower blood sugar and cholesterol levels. Apples also provide vitamin C.

Alliums
Onions, garlic, leeks, shallots, scallions, chives, ramps and scapes help amp up the flavor in our dishes, but did you know they're powerful disease-fighters too? Studies have shown that these pungent vegetables may reduce your risk of getting breast and colon cancer, thanks to their sulfur compounds called organosulfides. They're also a good source of quercetin and kaempferol, other disease-fighting phytochemicals. Vegetables in the allium family are also thought to reduce LDL cholesterol and blood pressure.

Leafy Greens
Leafy greens are the most concentrated source of nutrients you can find. They're rich in vitamins, minerals and fiber, and also supply lutein and zeaxanthin, which are important for cell and eye health. They provide protection from heart disease, diabetes and some cancers.

Low-Fat Dairy
Studies have shown that low-fat dairy products can aid in weight loss, particularly fat loss in the abdominal area. Additionally, low-fat dairy provides calcium, potassium, phosphorus, vitamins A, D and B12, niacin and riboflavin.

Energy Bar Ingredients: 3 to Look for and 3 to Avoid

2012-04-12T21:04:19Z

Energy bars, protein bars, nutrition bars, health bars, snack bars, food bars, granola bars...they go by many names but they all serve a similar purpose- to provide your body with fuel. Regardless of what you call them, it is wise to look at the ingredients to determine whether they are a nutritious choice or merely empty calories. They can be wholesome or they can be artificial and highly processed. Don't make judgments based on the marketing words on the front of the wrapper or box. Turn the product over and read what it is made of.

3 Healthy Ingredients to Find in an Energy Bar

Whole Grains: Oats are common to find in energy bars. All oats are considered whole grains; there are various stages of processing but there are no refined oats to watch out for. Whole grains are a healthy source of carbohydrates and fiber to help keep you full. Whole wheat flour is okay also, but if it just says wheat flour (which is another phrase for white flour), then it is not a whole grain.
Nuts and seeds: These are the "good fats" as well as an excellent source of protein and fiber. Any kind of nut or seed is a nutritious addition to your diet. Don't be alarmed if the fat grams seem high on a bar if the source is from nuts or seeds. Many people still associate fat from nuts and seeds with fat on their body and this is an inaccurate belief. Eating more calories than you need is what leads your body to store fat.
Dried Fruit: The most natural sweetener you can get. Full of vitamins and minerals, which white sugar and high fructose corn syrup are lacking. Dates and raisins are commonly found in energy bars. It's okay to check out the sugar grams on the nutrition facts panel, but bear in mind that it does not differentiate between sugar from dried fruits and white sugar and corn syrup. See why it is so much more informative to read the ingredient list?

3 Ingredients to Watch Out For in an Energy Bar

Sugar: This is number one and because it makes things taste good and it's cheap you will find it in most bars. You'll also see it listed as high fructose corn syrup. Higher quality bars will use dates, raisins, or other dried fruit to sweeten. You may find brown rice syrup or agave- a bit of an improvement over the white stuff, but not much. Determine how much is in the bar by looking at where the sugar falls in the ingredient list (ingredients are listed in order of occurrence by weight). If sugar is up near the top then you know it's got a lot.
Partially-Hydrogenated Oils: Otherwise known as trans-fats. Most people know by now that these are the most dangerous type of fat out there. They are man-made and have been associated with numerous health issues. You'd never guess they could be lurking in a bar marketed as healthy but check that ingredient list to be sure.
Artificial Ingredients: This covers a wide range of ingredients. Look out for artificial: colors, flavors, preservatives, and sweeteners. Basically avoid anything that you don't recognize as a real food in the ingredient list. A questionable ingredient is any protein isolate (usually soy or whey). This is not a natural food; it has undergone extensive processing. In moderation, this is fine- just try to stick mainly to the bars with more wholesome and natural ingredients.

Corinne Goff is a Registered Dietitian who is absolutely passionate about food, health, and nutrition. Corinne has a BA in Psychology from Salve Regina University and a BS in Nutrition from the University of Rhode Island. As a nutritionist, her objective is to help people reach their health goals by offering a personalized holistic approach to wellness that incorporates natural foods and lifestyle changes. She works together with her clients to develop daily improvements that they feel comfortable with and that are realistic. She believes that the focus on wholesome, nutrient-rich, real food, is the greatest possible way to become healthier, have more energy, decrease chances of chronic disease, and feel your best. For more information, please visit her website at RI Nutrition Housecalls.com.

Getting Bikini-Season Ready Part 3: Maintenance

2012-04-11T17:58:16Z

In the last part of the three-part series about getting your body bikini-season ready, we'll focus on perhaps the most important and often the most difficult part of any weight-loss or exercise plan--keeping the weight off for good. After you've worked so hard to lose those last few stubborn pounds, you don't want to revert back to old unhealthy habits. To keep that svelte new body looking great throughout bathing suit season and for years to come, all it takes is a little hard work and determination, and, of course, the right tools.

Become Accustomed to a Lower Calorie Intake
After losing weight, even a small amount, your smaller body requires fewer calories to maintain that weight compared to the higher number of calories it took to maintain your body weight when you were heavier. It seems a little unfair, doesn't it? You cut calories to drop weight and now you have to eat less overall just to maintain that weight. Don't worry--after a few weeks you'll feel more comfortable eating less, as long as you don't cut your calories too low.

Avoid Letting Your Portion Sizes Creep Back Up
After weight-loss success, people can get into trouble with backsliding, usually unintentionally. This often occurs when people start subconsciously eating larger portions again, and this usually happens gradually, which is why people don't recognize that it's happening at all. Keep portion sizes appropriate for what your body needs. If it helps, continue measuring your food to ensure you're consuming proper portion sizes. Use a food scale to be the most accurate, or utilize your measuring cups and measuring spoons--they can be used for more than just measuring ingredients while baking!

Switch Up Your Exercise Regimen
It's easy to get bored with the same old workout routine, and boredom can often lead to slacking off, and eventually, to throwing in the towel altogether. Be sure to incorporate new, fun, challenging exercises to prevent the workout blahs. Join an exciting new class at the gym, or try a new outdoor exercise such as hiking or biking. You'll stay motivated and train muscles that you may not have used much in previous exercises.

Enlist the Help of a Friend
We all need a little help from others now and then, and that's no different when it comes to your wellness goals. Studies have shown that one of the most important aspects of weight-loss success is having a strong social support system. Ask friends, coworkers and family members not to tempt you by pressuring you into eating high-calorie foods. Make everyone around you aware that you're making your health a priority. You can even delegate a person you trust to be your wellness accountability buddy. Ask them to keep an eye on you so that you don't start slipping up. Ask that they provide words of encouragement to keep you on track with your weight-maintenance goals.

The Bottom Line:
Continue the healthy habits that got you to your goal weight and avoid reverting back to your old routine.

Part 1: Your Diet

Part 2: The Exercise

Getting Bikini-Season Ready Part 2: The Exercise

2012-04-10T20:53:11Z

We all know that diet only gets us so far when it comes to getting your body fit. At some point, you need to put the physical work in to get your body in shape. In part two of the series about getting your body bikini-season ready, we'll discuss what small changes you can make to your exercise regimen in order to get you prepared to bare.

Add Resistance Training
If you're not already including weight-bearing exercises in your workout regimen, you should start as soon as possible. Muscle torches calories, even while your body is at rest. Adding muscle mass can help you incinerate more calories without doing anything extra because it boosts your resting metabolic rate. Aim to lift weights at least twice a week on nonconsecutive days. If you're already pumping iron twice weekly, add one additional day of weight-training to your regimen.

And if you're female, don't worry about "bulking up." Females don't produce enough testosterone to build large bulging muscles like men do.

Tack on an Extra 10 Minutes
Even if you're already committing yourself to regular physical activity, stepping up your game a little each time can burn just enough extra calories to rid yourself of extra weight. Tack on an extra mile to your jog, take the longer bike route, or add several laps to your swim. Even just extending your warm-up and cool-down time can be helpful.

Add Small Bits of Physical Activity Throughout the Day
We've all heard it before--take the stairs instead of the elevator, park the farthest away in the parking lot when you shop, go for a walk on your lunch break. These tips aren't revolutionary, but they really do help burn extra calories throughout your busy day.

Make a conscious effort to add small amounts of easy physical activity interspersed throughout your day, especially if you have a job where you're largely inactive. Try to get up and walk around your office for a few minutes every hour, or do some chair exercises for about 10 minutes every couple of hours. In addition to burning extra calories, you'll likely give yourself an energy boost to make it through your hectic work schedule.

Integrate Interval Training
Performing aerobic intervals, quick bursts of high-intensity exercises followed by periods of low-intensity activities, burns mega calories. And the calorie-burning lasts well beyond your sweat-session alone. Research has found that after vigorous exercise, there can be an increased calorie expenditure for up to 48 hours after your workout.

You can do interval training with almost any type of exercise, including running, walking, bike-riding, swimming and others. Additionally, you will improve your aerobic capacity. As you build your cardiovascular fitness, you'll eventually be able to work out longer and at a higher level of intensity. Translation: you burn more calories at a faster rate.

The Bottom Line: Any way you can burn extra calories throughout the day above and beyond what you're already doing can help blast away those last few unwanted pounds.

Part 1: Your Diet

Part 3: Maintenance

Getting Bikini-Season Ready Part 1: Your Diet

2012-04-09T19:04:15Z

With summer just around the corner, you may be wondering what last-minute steps you can take to get your body bikini-ready. While we want to strive for a strong, healthy body year-round, the thought of baring all in a revealing swimsuit may be enough of a motivating factor to finally do what it takes to say goodbye to those last stubborn 5-10 pounds.

A few tweaks to your diet here and there can help you cut just enough calories to get rid of those pesky extra pounds without making you feel so deprived that you give up altogether. You likely don't need to completely overhaul your diet, but a handful of small changes can add up to big rewards when it comes to revealing your new bikini-ready body.

Avoid Drinking Your Calories
Research has shown that liquid calories don't satisfy us the same way that solid food does. From frozen coffee drinks to sodas and juices, these drinks provide calories but little to no beneficial nutrients. Other empty-calorie liquid losers are alcoholic beverages. Alcohol provides seven calories per gram, more than carbohydrates and protein, which each provide four calories per gram (fat provides the most at nine calories per gram). Those happy-hour cocktails and weekend beers at your friends' barbeques can add just enough extra calories to keep you from dropping those last few pounds.

Cut the Cake...And Other Sweets
Many of us like a little something sweet after a meal, but consider cutting out extra sweets and desserts for the next few months. If you're craving something sweet, reach for some fresh fruit, a dessert-flavored yogurt with 100 calories or less or a sugar-free pudding cup. For a nearly calorie-free treat, grab some sugar-free jello or pop in a piece of sugar-free gum to satisfy that sweet tooth.

Leave a Little on Your Plate
Many of us were taught from a young age to "clean our plates." However, abiding by this old rule is counter intuitive because it tells us not to listen to our bodies. We eat every bite on our plates and we do so very rapidly. Try to leave just a few bites of food on your plate at each meal, and you'll be cutting calories left and right. You may not think 4-5 bites can really make a difference, but if done often enough, these dropped calories will really add up, equaling weight-loss success.

Snack Smart
We've become a nation of constant snackers. We snack at every chance we get, regardless of whether or not we are truly hungry. You may even be enjoying a snack while reading these words. Snacks can definitely be a part of a well-balanced diet, but choosing the right snacks at the right times can be make a big difference when it comes to whittling your waist. If your usual daily snack contains around 200 calories, consider slashing that in half. Doing this once a day each day will cut 700 calories a week. If you snack twice a day and downsize your snacks, you'll cut 1,400 calories from your weekly intake.

Part 2: The Exercise

Part 3: Maintenance

Eating Light at Mexican Restaurants

2012-04-06T17:25:22Z

Mexican food is spicy and flavorful, but it can be a diet downfall if you're not careful about what you order. Follow these tips to avoid going overboard on calories.

Chuck the Chips
Okay, don't literally throw the chips. But just as the complimentary bread basket can be hard to resist at American-fare and Italian restaurants, those seemingly-endless baskets of tortilla chips can derail even the most vigilant healthy eater. Most people simply can't snack on a few chips and then stop--we're more likely to keep reaching for those warm, crunchy, salty tortilla chips until the basket is completely empty. And then the server brings another basket, and the mindless munching continues until your main meal arrives.

To avoid this dilemma altogether, ask your server not to bring you any chips. You'll save calories and get to catch up on conversation with your fellow diners. If you must have chips, ask your server to bring you a half-full basket and then don't have it refilled.

Make Your Margaritas on the Rocks
It's almost impossible to think of Mexican food without margaritas coming to mind. If you choose to imbibe, opt for your refreshing margaritas to be made on the rocks instead of frozen. The frozen margaritas are a veritable sugar bomb, providing upwards of 500-700 calories for the jumbo versions. Stick with a 3.3 ounce cocktail glass of margarita over ice, which clocks in at a much more reasonable 150 calories.

Forego the "Fixins"
Sour cream, shredded cheese and cheese sauce are loaded with fat and calories, and provide few, if any, beneficial nutrients. Plus, it's really easy to overdo it with the condiments because most of us don't use the correct portion. For sour cream, the correct portion is two tablespoons, but most of us pile it on in amounts three to four times that size. These calories can really add up. Stick with salsa to add flavor to your entree.

Beware of Certain Beans
While beans can definitely be a healthy option, most Mexican restaurants cook them with added lard and cheese, making this otherwise-healthy choice a saturated-fat disaster. Ask for black beans or pinto beans in place of the refried beans.

Customize Your Order
You can always ask your server for a side of steamed or lightly-sauteed veggies in place of higher-calorie sides, including rice and beans. Also, ask lots of questions about how the dish is prepared. You can request that certain items be made with less oil, or you can ask that certain ingredients be omitted, such as meat, cheese, guacamole or sauces.

Dishes to Avoid
Try avoid any of the fried dishes, such as taquitos, chimichangas, and chalupas. Also, don't let the word "salad" in taco salad fool you into thinking it's a light dish--that deep-fried shell that it's served in is loaded with fat and calories. Watch out for dishes covered in cheese sauces.

Healthy Living 101: Everything You Need to Know About Iron

2012-04-06T16:23:42Z

Iron is essential for life. Not only is it found in proteins and enzymes, but it is responsible for cell growth and transporting oxygen throughout the body. Excessive or insufficient amounts however, may result in serious health issues.

Recommended Iron Intake

The Recommended Dietary Allowance (RDA), developed by the Institute of Medicine of the National Academy of Sciences, is the average daily intake sufficient to meet nutrient requirements of 98% of healthy individuals:

Women, age 18-51: 18 mg/day
Pregnant women: 27 mg/day
Breastfeeding women: 10 mg/day
Women, over the age of 51: 8 mg/day
Men, age 19 and older: 8 mg/day

Heme vs Nonheme

Iron is found in two forms, heme and nonheme. Heme iron is found in animal foods, such as red meats, fish and poultry. Nonheme iron is the iron found in plant foods such as lentils and beans. Iron fortified foods are fortified with nonheme iron.

Iron Absorption

Iron absorption can be affected by various factors. Typically, healthy adults absorb about 10-15% of the iron they eat. However, if the body's iron stores are low, absorption will increase. Additionally, the type of iron consumed will affect absorptions. Heme iron is better absorbed than nonheme, though most foods contain nonheme iron.

Iron Rich Foods

Heme Sources:

Liver
Oysters
Beef
Turkey
Tuna

Nonheme Sources

Iron fortified ready-to-eat cereal
Oatmeal
Soybeans
Lentils
Beans
Tofu
Spinach

Iron deficiency/Anemia

Iron deficiency occurs when iron stores are low. If the body's stores do not meet daily iron needs, then this is referred to as anemia or iron deficiency anemia. According to The World Health Organization, iron deficiency is the number one nutritional disorder in the world. The National Institutes of Health reports, "As many as 80% of the world's population may be iron deficient, while 30% may have iron deficiency anemia."

Symptoms of iron deficiency include:

Fatigue
Weakness
Decreased performance in work and school
Difficulty maintaining body temperature
Lowered immune function
Inflamed tongue (glossitis)

Those who are most at risk for iron deficiency include:

Pregnant women
Women with heavy menstruation
People with renal failure
People with gastrointestinal disorders who may not absorb iron effectively

Individuals who participate in frequent, intense physical activity such as jogging, cycling and/or competitive swimming may also be at risk for deficiency. These athletes, especially vegetarians, may be deficient due to a greater turnover of red blood cells. For these people, iron needs may be 30% greater than the average person.

Increasing Absorption

For those who struggle with low iron stores, there are a few things that can be done to increase the body's absorption:

Eat two iron rich foods together in one meal. Example: Lean beef with beans.
Consume vitamin C with iron rich foods
Cook foods in a cast iron skillet

If eating a meal with only non heme iron, avoid things with tannins (such as tea, coffee or wine) which can decrease absorption.

Iron Supplementation

For those who are unable to get adequate iron through their diet, supplementation may be necessary. It is important to be evaluated by a doctor before taking iron supplements in order to get a prescription that will be appropriate to individual needs.

Iron Overload

Iron overload occurs when there is excessive iron in the body. In this case, the body may store the surplus iron in organs such as the liver and heart which can lead to cirrhosis of the liver and/or heart failure. Unfortunately, iron overload is not usually identified until the organs have been damaged. People with the genetic disease hemochromatosis and people with blood disorders that require frequent blood transfusions are at greatest risk. Adult men and postmenopausal women do not typically need supplemental iron and could be at risk if ingesting too much iron. Unless advised by a physician, these individuals should avoid taking iron supplements.

Keys to Choosing an Energy Bar

2012-04-04T21:06:20Z

Energy bars have become rather popular. Perfect for stashing in a bag or your car, bars travel well and come in handy for those times when you need something convenient and quick to eat. There are dozens of varieties to pick from- so how do you know which are the best? Keep it simple and be mindful of these two criteria when selecting your next energy bar:

Calories: Bars range in calories from under 100 to over 400. Determine whether the bar you need is for a meal replacement or just a little snack in between meals to tame your hunger. If you are using a bar for a breakfast or lunch replacement you may want to go with a higher calorie bar and pair it up with a piece of fruit. Go for a bar under 200 calories if you want to take the edge off your appetite when you are feeling hungry and still have a couple of hours until your next meal. Be aware of how many calories are in the bar you eat and figure that number into your total calorie requirement for the day. Energy bars can fit into a balanced diet; just don't start eating them in addition to your typical meals and snacks unless you are in need of the extra calories they supply.

Ingredients: Most people go right to the nutrition facts panel in search of grams of protein, carbohydrates, fats, sugar, and fiber. While this can be useful information, the most important thing to read on the energy bar package is the ingredient list. This will tell you where those various grams of this and that are coming from. Are the sugar grams coming from healthy additions like dates and raisins or are they coming from refined white sugar and corn syrup? Is the source of fat and protein health-promoting like nuts and seeds or is it health-damaging like partially hydrogenated oil? You want to know what you are eating. The ingredient list will inform you.

The vast assortment of energy bars available can cause you to feel overwhelmed until you know what to look for. Use the above tips the next time you are at the store. Select a few different brands and flavors of bars to discover which you like the best. Everybody is different with unique dietary needs and taste preferences and that is why there are so many choices. One of the healthiest is the Larabar which consists of just a few ingredients, all recognizable and healthy. Save for less frequent occasions any bars with questionable ingredients like soy protein isolate- not a food you want to be eating on a daily basis. Keep a variety on hand, sticking mostly to the more natural ones with a few for when you feel more like indulging. Some personal favorite energy bars are: Larabar (especially the Peanut Butter Cookie), Odwalla Bars, Pulsin' Bars, Raw Revolution, Greens Plus, ProBar, 22 Days Bar, and the occasional Luna or Mojo Bar.

Ready? Set! 5 Exercises For Spring

2012-04-02T21:06:59Z

Understanding how your body responds to exercise is like how it feels when you press on the gas pedal in your car and you get up to 55 mph in a heart beat. Spring is here and it is time for a tune-up by making sure you body is ready for a great workout that yields results.

Here are 5 must-do exercises that really drive your body to increase metabolic rate and reduce body fat:

Step-Ups - use a step or platform that is about 4-6 inches high. Stand with your feet hip-width apart and jump onto the step or platform at least 15 times. Repeat after walking around the platform in a complete circle.
Squats - stand with your feet hip-width apart and place your arms to your side. Pretend there is a chair behind you and almost sit bringing your arms out in front keeping your back flat and abdominal muscles pulled in.
Push-ups - begin on your knees or feet and place your hands shoulder-width apart on the step or platform. Inhale as you lower your body to the step and exhale as you push yourself up. Repeat for 15 repetitions.
Tricep Dips - sit with your back to the step and place your hands behind you on the step. Lift and lower your body using your tricep muscles to do the work keeping your elbows in line with your wrists. Repeat 12 times.
Lunges - stand with one foot on the step and place your other foot behind you so that your front knee is over your heel. Lower your body keeping your shoulders in line with your hips at least 12 times for each leg. Repeat on the other leg.

The key to getting results with this quick workout is doing all the moves back to back without any rest. It will spike your metabolism, burn fat and help you to continue to burn calories even hours after your workout. Aim for doing this workout at least twice a week. On the other days, go for a walk, take a yoga class or chase your dog around the yard. Light activity is a great way to incorporate some sort of exercise every single day.

Support your body nutritionally after your workout by getting some good quality protein in either in a smoothie with protein, organic berries and cold water or perhaps a mixed green salad with chicken or fish. It is important to avoid low blood sugar levels, especially after a hard workout so plan a healthy meal post workout.

Sherry L. Granader is a Sports Nutritionist, National Speaker and Spokesperson, Author of 2 healthy cookbooks, Writer, Ghost Writer, Nationally Certified Fitness Instructor and Personal Trainer. She has shared the stage with such celebrities as Whoopi Goldberg, Suze Orman and the late Governor Ann Richards and served as the On-Air Nutritionist for QVC television in the United States and the UK. She has cooked for her favorite bodybuilder, Lou Ferrigno (The Incredible Hulk) and his family, shared her nutrition expertise with Chuck Norris on the set of his movie "Sidekicks" and appeared on 8-time Mr. Olympia, Lee Haney's Championship Workouts on ESPN. Sherry hosted her own "Healthy Living" show on PBS for several years. For more information on Sherry, visit www.sgfit.com or write to Sherry at sgfit12@aol.com.

Smart Substitutions: On-the-Go Snacks

2012-04-02T19:00:03Z

Do you have a busy lifestyle that has you dashing here and there with little time for a healthy, leisurely lunch?Whether it's the challenge of juggling work and getting the kids to their activities or just a busy weekend day trying to accomplish your endless list of errands, you still need to eat. But don't rely on junky fast food or candy bars to get you through. With a bit of preplanning you can properly fuel your body to handle the most hectic of schedules. Always fill up your water bottle and bring that with you as well. Take a look at the following options for snacks you can quickly put together before you head out the door.

Choose This	Not That
Apple with Peanut Butter: Cut an apple in half and remove the core from each piece. Spoon in 1 tablespoon of peanut butter into each side and close the apple back up. Pop into a container or baggie. Simply pull the two halves apart to eat. It's a perfect snack filled with fiber, healthy fats, and protein.	Peanut Butter Cracker Sandwich Pack: Although these may be cheap and convenient, they are far from a healthy choice. Their ingredients consist mainly of white flour, peanut butter, oil, and three kinds of sugar. This highly processed snack will do nothing for your health and energy levels.
Smoothie: Toss some frozen berries, a banana, fresh spinach, and soymilk into your blender for a vitamin and mineral packed drink you can sip on in the car for hydration and nutrients. This type of beverage will provide you with steady energy levels and tons of nutrients.	Soda: Avoid sugary drinks like sodas, juices, and sports drinks. Sugar has been associated with increased risk of several chronic diseases. Plus, it will lead to unsteady blood sugar levels that cause you to temporarily feel a boost followed by an unpleasant energy crash.
Energy Bar: Use caution here. There can be a fine line between a nutritious bar and a candy bar. Always check ingredient lists and look for whole grains, fruit, and nuts. Watch out for too much sugar, oil, and unidentifiable ingredients. Good choices are Larabars and ProBars. A little more processed are the Luna bars, Odwalla bars and Clif Mojo bars- but these are still better than a candy bar. Better yet, make your own.	100-Calorie Snack Packs: Don't fool yourself with the idea that these are okay because they are calorie-controlled. Ask yourself where those calories are coming from. Are they providing your body with real food or are they coming from white flour, sugar, and a long list of bizarre ingredients that promote disease and stress your body rather than support vibrant health?
Fruit and nuts: Bananas, grapes, berries- these are some of the easiest as far as grab-and-go. But pick any fruit you love. They are all rich in antioxidants, fiber, and phytochemicals to protect your body from disease and help you to feel great. Peel an orange or slice up some melon or mango and pack into a container for effortless snacking. Take along a small handful of nuts whose protein and fat will help keep you full longer than fruit alone.	Candy: Candy bars, candies, cookies, pretzels, baked goods- all of these are poor snack choices, mainly because they consist of empty calories. Many candies and other packaged products contain sugar, partially hydrogenated oils (the dreaded trans fats), and artificial colors and preservatives. This combination paired with no fiber wreaks havoc on your body and can contribute to serious health issues down the line.

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Feeling Full on Fewer Calories

2012-04-02T18:20:41Z

One of the biggest obstacles you'll encounter while cutting back on calories is feeling full throughout the day. Hunger will sneak up on you when you least expect it, and it's best to be prepared to avoid overeating when you're trying to lose weight. A few simple strategies can help you feel full throughout the day while on a reduced-calorie diet.

Fill Up on Fiber
Fiber is going to be your best asset to feeling full throughout the day. Fiber is a component of fruits, vegetables, legumes and whole-grain foods. Your body can't fully digest fiber but fiber will bulk up your meals and make you feel fuller for longer. Foods high in fiber also take longer to chew, slowing down your eating and allowing your brain to really gauge how full you are, which prevents overeating. To avoid bloating, gas and constipation, be sure to increase your fiber intake slowly and drink plenty of fluids.

Hydrate with H2O
Staying hydrated while reducing portion sizes can aid in weight loss. Drinking water, especially before meals, will fill your stomach, making you feel full and reducing the likelihood that you will overeat. Additionally, people can mistake thirst for hunger, causing them to eat when they aren't truly hungry. This could sabotage weight-loss efforts. Carry a reusable water bottle and sip throughout the day, refilling often.

Pack Your Plate with Produce
Because fruits and vegetables contain large amounts of water but provide minimal calories, you can eat a large volume of these foods without going over your calorie budget. Cutting portions can be difficult, but you can eat large amounts of non-starchy vegetables to fill your stomach, which probably became accustomed to larger portions in the past. Produce is also packed with fiber, a weight-loss ally.

Pile on the Protein
Protein takes a long time to digest and metabolize and also burns more calories in the process. Studies have also shown that protein may satisfy your hunger better than carbohydrates or fats. Feeling satisfied throughout the day is vital for sticking to a reduced-calorie diet. To maximize protein's fat-busting potential, be sure to consume a good dose of protein for breakfast.

It's also essential to consume enough protein while you're dropping pounds in order to stave off muscle loss. Up your protein intake so that your body can use the amino acids to build and maintain lean muscle mass.

Burst Your Own Bubble
It may sound silly, but research has shown that chewing gum can control your cravings and help you handle hunger, which may help you lose weight. In several studies, chewing gum helped participants resist fattening snacks, satisfy their cravings and reduce total daily caloric intake by around 40 calories. Chewing gum can be especially helpful if you chew a piece of sugar-free gum instead of a high-calorie dessert or snack.

Exercise for Thinner Thighs
Research has revealed that aerobic exercise has the ability to suppress appetite-stimulating hormones. Additionally, we know that exercise burns calories and builds lean muscle, which torches calories even while your body is at rest.

4 TRX Suspension Training Exercises You Can Do at Home.

2012-03-27T22:41:41Z

The benefits of training with a TRX Suspension Training System for just about everyone are undeniable.

From hard core athletes to traveling executives to the busy stay at home mom, the portability and versatility make the TRX one of the best fitness gadgets invented for a time-effective workout.

Exercising with a TRX provides a more comprehensive and beneficial strength workout than you can get using dumbbells or machines by utilizing gravity and the user's body weight when exercising for a total body workout.

Here is a sampling of some of the many exercises that can be done utilizing the TRX.

TRX Squat
Face the system, stand with the handles at mid chest, arms are tight to your sides and elbows are bent. Position feet approximately shoulder width apart. Contract your abs and keep them tight as you bend the knees and slowly squat. Sit back and down like you're sitting into an imaginary chair, keeping your back straight and knees pointed in the same direction and in line with your toes. Descend until your thighs are parallel to the floor and your knees are over your ankles. Keep your body tight and push through your heels to bring yourself back to the starting position.

TRX Standing Low Back Extension

Lengthen the straps all the way. Face the system. Straighten your arms so they are directly over your head. Make sure you are reaching high and keeping your body in perfect alignment. Bow forward from your hips and drop hips back, bending at the hips to 90 degrees and keep arms next to ears. Keep your back straight. The bend comes from the hips and the hips go as low as they can go. Using your low back and glutes, press your hips forward and lift hands back overhead to return to the start position.

TRX Crunch

Kneel with your back to the system, and place toes into the foot cradles. Get into a pushup position with your hands on the floor directly under your shoulders. Keeping your abdomen tight, lift your hips and bring your knees as close to your chest as possible. You should be in straight line from shoulders to heels. Don't allow your back to sag. To make this exercise easier, this can also be done from your elbows like a forearm plank.

TRX Hamstring Curl

Sit down and face the system, put your heels in the straps. Lie down, and keep your head, shoulders and arms on the ground. Engage your core and glutes to lift hips off of the ground so your body is straight and completely aligned. Keep your feet flexed. Pull your heels under your body toward your glutes in a leg curl motion. Return to start with control keeping hips lifted. To make it more difficult, lift hands from floor.

Maria Faires, RD is a Registered Dietitian, Personal Trainer, Advanced Health and Fitness Specialist and freelance writer based out of Sammamish, WA. Maria is considered to be one of Western Washington's premier fitness and nutrition experts. As the owner of Active Nutrition Fitness & Consulting, Maria provides highly personalized nutrition services, personal training and preventative and post-rehabilitative fitness programming in her private training studio. She also provides Skype, phone and online nutrition counseling and training for remote clients. Maria leads the industry in the development of cutting edge fitness and nutrition techniques as well as innovative and unique fitness programming. Maria expertly designs every workout, nutrition plan and provides the personal attention, extra motivation, support and accountability that helps her clients achieve optimal performance and health. Contact or read more about Maria at www.myactivenutrition.com.

Lack of Sleep: A Weighty Issue

2012-03-26T18:15:18Z

Not getting enough sleep can do more than just make you feel sluggish the next day--it can actually sabotage your weight-loss goals. When you feel tired or low on energy, you typically reach for starchy comfort foods to give you that quick burst of energy you need to make it through your hectic day. There is a scientific reason you crave those starchy foods when your energy levels start to plummet. These foods are predominantly made up of simple carbohydrates, which means they are broken down quickly and the glucose is absorbed into your bloodstream, providing you that quick burst of energy. The problem is that these foods are oftentimes loaded with fat and sugar.

The Science behind the Sleep/Weight Connection

Additionally, if you're not getting enough sleep or the sleep you are getting is not quality sleep, you are going to disrupt your metabolism. This is all related to two nightly hormones called ghrelin and leptin, both which affect your appetite. These two hormones work in tandem to control how hungry and how full you feel. Your gastrointestinal tract produces ghrelin, which stimulates your appetite. Your fat cells produce leptin, which is a hormone that tells your brain that you are full.

The proper production of these hormones can be thrown off-balance when you get fewer than seven hours of sleep per night. As a result, your leptin levels drop and your ghrelin levels increase. This will increase your appetite while also reducing the satisfaction you feel after you eat--a double whammy.

It's the combination of taking in more calories to combat the lack of energy that a good night of sleep provides and the disruption of your hunger-regulating hormones that ultimately causes weight gain with consistent lack of sleep. In fact, research has shown that people who get the least amount of sleep weigh the most and have the highest amount of body fat.

What to Do

Aim to get between seven and eight hours of sleep each night. If you have trouble falling asleep at night, be sure to get into a nighttime routine that signals your body that it's time for sleep. Find ways to relax your body and mind. Avoid electronic devices--turn off the television, resist the temptation to check your email or various social networking websites and put down your cell phone. The light emitted from these devices can inhibit slumber. Perform relaxing activities, such as reading, journaling, drinking warm herbal tea or taking a hot bath.

Also, avoid consuming caffeinated beverages such as coffee or tea at least four hours before bed. Speaking of beverages, don't gulp down too much of any beverage before going to bed to prevent frequent nighttime bathroom trips. This might not diminish your total sleep time logged, but it will certainly affect your quality of sleep. It's also best to avoid exercising (especially vigorous exercise) close to bed-time, specifically within three hours of hitting the sack.

Dietary Supplements 101

2012-03-20T16:01:07Z

Supplements

Many people take supplements to be healthy, lose weight, gain weight or achieve any number of health goals. However, there are various things to consider before taking a dietary supplement.

What is a Dietary Supplement?

In 1994, Congress created the Dietary Supplement Health and Education Act which defines dietary supplements as products that:

Are intended to supplement the diet;
Contain one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents;
Are intended to be taken by mouth as a pill, capsule, tablet, or liquid; and
Are labeled on the front panel as being a dietary supplement.

How are Supplements Approved for Sale?

Manufacturers of dietary supplements must obtain FDA approval by providing convincing evidence that a specific supplement is both safe and effective. However, unlike prescription and over-the-counter (OTC) medicines, herbal products and/or supplements are not tested to ensure their validity and/or safety.

Once a dietary supplement has been marketed, the only way a product can be restricted or removed is if the FDA can prove that the product is unsafe.

Are There Risks Associated with Supplements?

The FDA states: "Many supplements contain active ingredients that have strong biological effects in the body. This could make them unsafe in some situations and hurt or complicate your health. For example, the following actions could lead to harmful -- even life-threatening -- consequences:"

Combining supplements
Using supplements with medications (whether prescription or over-the-counter)
Substituting supplements for prescription medicines
Taking too much of some supplements, such as vitamin A, vitamin D, and iron
Taking contraindicated supplements before, during and/or after surgery

It is important that you always tell your health care providers (doctor, dietitian, pharmacist, etc) of the supplements you are taking.

If I need to take a supplement, how do I know what is Safe to Purchase?

If you take supplements, or plan to take supplements, do your homework first. Check out these resources for reliable and scientific information:

Consumerlab.com - Supplement brands must pass product reviews or voluntary certification to be posted on this website. If the product "passes," the manufacturer may then purchase a license to use the Consumer Lab seal of approval.

US pharmacopeia - www.usp.org is an independent testing agency. If product passes ingredient and product integrity, purity and potency tests, then the manufacturer may display USP Verified Dietary Supplement on their product label.

NSF Dietary Supplement Certification - www.nsf.org: The NSF mark means the product has undergone third-party testing for identity, purity, quality and consistency.

Additionally, you may find free publications, clearinghouses and information on The National Center for Complementary and Alternative Medicine (NCCAM) and the National Institutes of Health (NIH) Office of Dietary Supplements (ODS).

What are Alternatives to Taking Supplements?

If you're looking for a way to improve your health with diet alone, talk to a dietitian. A dietitian can show you how to obtain the nutrition or health goal you are working towards. Many foods, especially fruits and vegetables, are actually super foods and have significant influence through a unique blend of vitamins, minerals and antioxidants. Additionally, there are tips, tricks and food combinations that dietitians can show you to help your body effectively use what you eat. For example, vitamin C foods improve the way the body absorbs iron.

As Hippocrates said, "Let food be thy medicine."

Weight Loss Plateaus: How to Get Over the Hump

2012-03-19T20:36:43Z

You've put in the hard work. You've overhauled your diet. You've put in countless hours at the gym, sticking to those grueling workouts time and time again. You've been rewarded with continuously-dropping numbers on the scale. And then it happens: you hit a weight-loss plateau. Hitting a plateau can be more than just frustrating, it can be downright dispiriting. But you're not alone--this eventually happens to nearly everybody who has tried to lose weight, and it's perfectly normal for your weight loss to gradually slow down and even come to a complete halt. Don't let this discourage you to the point that you revert back to old habits.

Reasons for Weight-Loss Plateaus

The main reason people experience weight-loss plateaus is that their new, svelte bodies require fewer calories to maintain their weight when compared to their previous calorie needs at a heavier weight. When you initially reduce your caloric intake, through a reduced-calorie diet, exercise or both, you drop weight quickly.

Another reason people experience plateaus is that they are losing muscle, which we know torches calories. This is especially true if they lose a lot of weight in a very short amount of time. The more muscle you lose, the more your metabolism slows down. This translates to fewer calories burned performing the same activities you had at a heavier weight.

With continued weight loss, you need to exercise more or consume less in order to continue to create a calorie deficit that will lead to further weight loss.

Tips for Overcoming Weight-Loss Roadblocks

Step up the exercise. Even adding an extra 15 minutes to your exercise regimen can produce huge results. Consider adding an extra mile to your walk/jog or extending your warm-up routine and cool down routine.
Cut calories with small tweaks to your diet. Consider cutting a reasonable, small amount of calories from your daily intake. Cutting just 150-200 calories per day, the typical amount in a snack, can result in a couple pounds lost per month.
Track your food intake and exercise. Make sure you're not becoming more lax by increasing portions or slacking off at the gym.
Switch up your exercise routine. Unfortunately, as you become more physically fit, your body becomes accustomed to the same old gym routine. Your body actually becomes more efficient at performing the same activities. Take up a completely new type of exercise to keep challenging your muscles.Add resistance training to your workout. Start lifting--weights, that is. Weight-lifting adds calorie-incinerating muscle to your downsized frame, which helps you burn more calories all day long, even while your body is at rest.

Try not to lose sight of what is important when it comes to weight loss: your health. Studies have shown that people whose motivating factor for weight loss is improved health, rather than achieving a certain body size or shape, have more success with losing weight and maintaining that weight loss over a long period of time.

Spicy Foods: How Pepper Can Help Curb Hunger

2012-03-16T21:38:03Z

Hot peppers not only add delicious heat to your favorite dishes, they can also provide an array of health benefits. Hot peppers contain a component called capsaicin, which has been shown to kill off cancer cells, illicit anti-inflammatory effects, slash your risk for cardiovascular disease and help relieve pain.

Capsaicin is the portion of the pepper responsible for its burning effect. It doesn't have any flavor or odor, but it does pack a punch of heat. The hottest parts of the pepper, the portions that contain the most capsaicin, are its seeds and ribs, but there is some capsaicin throughout the flesh of the pepper as well. The hotter the pepper, the more capsaicin it contains.

Many Hispanic dishes include hot peppers, which could be poblano, jalapeño, chile, cayenne, serrano or habanero peppers. These fiery vegetables provide unique flavor for very few calories, and they are good for you too.

Some early research suggests that sprinkling dried cayenne pepper on your food may cause a slight increase in calories burned after your meal. Researchers believe this is due to capsaicin's ability to generate heat when consumed. The scientists behind this study, conducted at UCLA's Center for Human Nutrition, said the increased calorie burn observed in their study was equivalent to about 100 extra calories burned per day for a woman weighing 110 pounds, 200 extra calories burned per day for a man weighing 200 pounds. However, further research is needed in this area.

When applied topically, creams containing capsaicin have been shown to temporarily reduce the pain brought on by chronic conditions such as fibromyalgia, backaches and arthritis. New research also shows promising results of topical creams containing capsaicin in treating nerve pain associated with diabetic neuropathy or neuralgia. Other studies have revealed that topical capsaicin-containing creams may help those suffering from psoriasis because it may decrease the itching caused by this disease.

A great thing about adding hot peppers to your diet is that there aren't any negative side effects from consuming them, other than some possible short-term mouth burning you could experience if you go overboard. There's a common misconception that spicy foods can cause stomach ulcers, but this is not true. They could increase some pain associated with an already-existing ulcer, but they don't cause ulcers if you don't already have one.

Ways to incorporate these spicy little suckers into an already healthy diet include:

Add some chopped spicy peppers to your morning eggs.
Toss some sautéed peppers into your pasta sauce.
Layer some sliced peppers into your sandwiches or wraps to give them an extra kick of flavor.

The Bottom Line

While hot peppers can cause a small spike in your metabolism and may help you consume less because you wind up taking in more fluids to cool off, it's no "easy fix" for an otherwise unhealthy diet. Try to stick to an overall healthy eating plan that focuses on variety, moderation, portion control and nutrient-dense foods.

The 10 Easy Steps to Weight Loss

2012-03-15T19:30:07Z

Over the last 20 years, food portions have increased dramatically. As the size of our plates have grown, so has the expectation that the larger amount of food we receive, the better the value. However, taking in larger amounts of food can lead to weight gain, health problems, and expensive health care (e.g. lost time at work, doctor/hospital visits, and medications) - clearly not a value.

For easy portion control, use the healthy plate model to plan your meals. The healthy plate provides a filling meal with adequate but not excessive calories - all while balancing your meal and providing good nutrition. To build a healthy plate:

Split your plate into quarters.
Half of your plate will consist of non-starchy vegetables (greens, asparagus, tomatoes, cucumbers, etc.).
One quarter of your plate will consist of about 3-4 ounces of lean protein (tofu, beef, fish, chicken, etc.).
On the last quarter, place your starch. Starches are usually about half a cup and include foods like pasta, rice, corn, beans, peas, etc.

On the side of your plate, add a small fruit (about a cup worth) and a fat-free or low-fat milk or yogurt. You can also add a small amount of fat (oil, butter, salad dressing), but a serving size is typically 1 teaspoon (for approximately 45 calories).

Sometimes you may eat something different than what is described on the health plate. Some foods are very high in calories, and even eating what is described as one serving can add up - especially condiments like salad dressing, mayonnaise, sour cream, and oils. If you aren't sure how much you should eat, tracking your intake and comparing it to your calorie goals for the day will help you determine what size will be appropriate for you. To start tracking your intake, go to FitDay's free diet and weight loss journal. If you are trying to lose weight, keep in mind that research shows that people who track what they eat will lose twice as much weight as people who do not keep track of what they eat.

If something you eat comes in a package, check the food label. The most important part of the food label is the serving size. Take a look at this and compare it to your calorie goal to see if this food fits into your eating plan.

Here are some other tips for easy portion control:

When eating at home, use small plates.
Drink 2 glasses of water before each meal.
Fill up on high-fiber foods (5 grams or more per serving).
When out to eat, split a meal with a friend.
Alternatively, when you order, ask your waiter box up half of your meal. Take the remainder home to eat at another time.
Eat slowly - be the last one at the table to finish your meal.
Include plenty of non-starchy vegetables in each meal (they are high in water and fiber).
If making large portions of food at home, freeze leftovers for an easy meal later.
Don't eat in front of the TV or while doing distracting activities like working or reading.
Don't go into a meal starving. If you anticipate going more than 4-5 hours without food, have a snack on hand.