FitSugar -- Healthy, happy you.

Relax Already: Adopt a Mantra

FitSugar — Mon, 11 Aug 2008 14:30:00 -0700

We've talked about our own workout mantras before, but mantras are amazing little things. They not only motivate you, a good mantra can also work to relieve stress, too. In fact mantras can help people stay calm by easing frustration and tension.

In the most simplest of terms, mantras can quiet your mind. Mantras are one of the easiest, and not to mention cheapest, ways to calm yourself down. A mantra is just a phrase or word that you tell yourself. Eventually your mind will associate your phrase with serenity; it's kind of like Pavlov's dogs and the bell. So find a phrase and when you're really feeling stressed, take a few minutes to quiet your mind and repeat it to yourself over and over until you start to feel the stress and tension release. The simplest mantra is just the word "breathe." It is one syllable and a good reminder to slow down and breathe deeply.

Do you already have a mantra when you are stressed? If so, share it below.

Source

You Asked: My Ankles Crack When I Walk Up and Down Stairs

FitSugar — Thu, 15 May 2008 12:00:00 -0700

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

Dear Fit,
Is it normal for my ankles to make a cracking or popping sound, the same sound my knuckles make when I crack them? It happens when I'm walking around in the morning, but especially when I go up or down stairs. It doesn't hurt at all, it's just noisy, and my boyfriend thinks something is wrong with me. Is it something I should worry about?
— Poppy Polly

If you're wondering too then

Top 10 Detoxifying Foods

FitSugar — Wed, 26 Mar 2008 12:30:00 -0700

I'm not a big fan of detoxes. I think that in most cases, they're unnecessary for the average person. With that being said, there is nothing wrong with adding some good fruits and veggies with detoxifying properties to your existing diet to help keep things moving along.

You just don't have to torture yourself by drinking an unappatizing lemonade/maple syrup mixture for two weeks to gain the benefits. Yahoo has listed its top 10 detoxifying foods that you may want to think about adding to your diet. Here are highlights:

Green leafy vegetables: Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
Lemons: Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.
Watercress: The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals, too.

There's more so

Take Clinton's Advice: Don't Inhale – Pot Causes Cancer

FitSugar — Wed, 30 Jan 2008 08:45:00 -0800

There is a long held belief, by many a stoner, that smoking marijuana poses no health threats, just possible legal troubles. Well, I hate to "bum anyone's high" but new studies indicate that regularly smoking pot poses an increased risk for cancer. It seems that smoking a doobie is bad for your lungs.
Researchers in New Zealand found that smoking one joint is the equivalent of smoking 20 cigarettes because joints have no filter. Plus, pot smokers tend to hold the smoke in the lungs increasing their exposure time to the smoke. Cannabis smoke not only contains twice the amount of carcinogens as tobacco smoke, but pot smokers end up with five times more carbon monoxide in their blood stream when compared to tobacco smokers.

To see how much weed makes for the danger zone, just

Tips For Keeping Sushi Healthy

FitSugar — Fri, 11 Jan 2008 07:30:00 -0800

I love sushi just as much as the next girl. In fact, I could eat it everyday if I could afford it. The problem with sushi is that it has such a healthy stigma attached to it but there are many rolls and dishes that are super high in calories and saturated fat. One shrimp tempura roll (fried shrimp) can have upwards of 508 calories. That's disheartening since I could put down two shrimp tempura rolls on my own — yikes!

So because I wanted to find a way to still be able to eat my sushi and enjoy it, I searched for ways to keep it healthy. Here are some tips from the Honolulu Advertiser that can help make ordering sushi a little more healthy:

Steer clear of fried or battered foods, such as dumplings, tempura and spider rolls. There's no sense in making fish unhealthy. When ordering at a Japanese restaurant, look for broiled, grilled or steamed items. Typically, soup and sashimi are low in calories.
Avoid new-wave sushi. Be especially careful when it comes to rolls with duck, cheese or other high-fat ingredients. Also stay away from eel, which is high in calories and fat.

There are more great tips so

Tips to Slim Down Your Pizza

FitSugar — Sat, 15 Sep 2007 03:00:00 -0700

Barbecue season has basically come to an end and pizza is taking over now. While we may be tempted to order a meat lover's pizza with extra cheese (this is NOT on the Atkins Diet by the way), we should rethink our topping choices so we can still have our pizza and enjoy it too! Plus, besides pizza being yummy, it can also be really good for you (think lycopene in the tomato sauce and veggies galore).

Here are some fabulous ideas from MSN for keeping your pizza healthy and tasty:

Vegetables are by far the best topping for a pizza and offer a wide range of options. Experiment with different varieties such as green and red peppers, zucchini, broccoli, or be adventurous and pick a fruity topping like pineapple or mango.
Cheese belongs to the Milk and Alternatives food group and is an excellent source of calcium and protein. Keep the fat content to a reasonable amount by ordering regular cheese, rather than "double." (I personally like to order "light" cheese, most pizza guys will know what you mean.)
Meat is a source of protein - and fat. Leaner choices are chicken and ham. Typically, pepperoni is leaner than beef and sausage. Multi-meat pizzas contain high levels of fat, calories and salt.
Crusts made from whole wheat or multi grain are more nutritious. They deliver a boost of fiber and fewer calories than traditional dough crusts.

Source

Healthy BBQ - Gardenburgers

FitSugar — Wed, 25 Apr 2007 15:45:00 -0700

All this talk about beef being recalled and red meat being linked to breast cancer is making me crazy. Don't have a cow - reach for a veggie burger instead.

I love that so many companies make them now, but my favorite is made by Gardenburger. When you take a bite, you can actually see the whole grain brown rice, rolled oats, and veggies. All that good stuff makes them hearty, flavorful, and delicious when grilled.

They make exciting flavors like Portabella and Black Bean Chipotle. Some of their burgers are even vegan (made without dairy products) like the Veggie Medley.

I like the Sun-dried Tomato Basil best. It's made with whole grains, basil, red and green bell peppers, onions, garlic, and mozzarella cheese. One patty contains 100 calories, 3g of fat, 5mg of cholesterol, 15g of carbs, 5g of fiber, and 5g of protein. Delicious and healthy. Who could ask for more? I'd say this is a perfect entrée for a Meatless Monday.

Chocolate is Even Better for Us

FitSugar — Mon, 26 Mar 2007 13:30:00 -0700

OK. OK - You don't have to twist my arm. I'll eat dark chocolate already.

Recent reseach has discovered yet another health benefit of chocolate. Right On!!! Based on a study where patients consumed 8 oz of cocoa (without sugar) daily for 6 weeks, researchers found the patients had increased blood flow. Good news for your heart and your taste buds.

Cocoa and dark chocolate products are considered one of the most concentrated sources of flavenoids. Red wine, green tea, fruit, and vegetables also contain flavenoids, which are the pigments in plants that act as antioxidants.

This test does not suggest that everyone start devouring Hershey's kisses and Bon-Bons daily (darn), but it does suggest that we pay more attention to how dark chocolate and other flavenoid-rich foods might offer help to our heart and body. Who knows, maybe down the road your doctor will prescribe heart medication made out of cocoa.

The antioxidants in dark chocolate can also lower your blood pressure and your cholesterol. So if you're a chocoholic, make sure you're consuming the dark stuff. It has a higher percentage of cocoa than milk-chocolate.

Augustus Gloop knew this all along. No wonder he took a dip in Willy Wonka's chocolate river. Knowing what I know now about the health benefits of chocolate, I would too.

Carob Conundrum

FitSugar — Thu, 15 Mar 2007 07:30:00 -0700

I see carob at the health food store all the time, advertised as a chocolate alternative. It looks a lot like chocolate, but I can tell you right now, it doesn't compare to the amazingly decadent taste of chocolate.

Bark for Breakfast: Some Healthy Cereals Have NO Taste

FitSugar — Thu, 01 Mar 2007 02:30:00 -0800

Some people love to start their day with a hearty bowl of cereal. The milk, soy milk, or rice milk adds extra vitamins and protein. Cereals nowadays are made with heart-healthy whole grains, complete with the fiber and carbs you need.

However, healthy cereals are not all equal. Arrowhead Mills makes many healthy breakfast options, and they're great if you prefer a plain cereal with not much taste. Nature O's may look fun and are made with organic oats, rice, and wheat germ, but believe me when I say that they taste like bark.

What is good about Nature O's is that they are made with no added sugar, so if you're watching that, this cereal might be a great option for you. The only thing is, if you don't like the taste, you won't eat it.

Starbucks: The Healthiest Place on Earth?

FitSugar — Wed, 17 Jan 2007 12:15:00 -0800

Starbucks has announced that it is going to be making its U.S. coffee houses free of an artificial growth hormone (rBGH) used in dairies to increase milk production.

Why should we care? rBGH is given to dairy cows to increase the level of another growth hormone in both cows and humans known as IGF-1, and the elevated levels of IGF-1 has been associated with increased cancer rates. Growth hormone supplements are also thought to be harmful to the dairy cows. The dairy products involved will include fluid milk, half-and-half, whipping cream and eggnog.

This follows the recent news that Starbucks is also moving to rid its stores of artery clogging trans fat.

Are Eggs Healthy?

FitSugar — Tue, 19 Dec 2006 15:15:00 -0800

We know that eggs are a great quick source of protein, but they're not so good if you're watching your cholesterol. Just how many eggs a week should you eat?

Eating one egg per day does not increase a healthy person's risk of heart disease or stroke, according to a study funded by the National Institutes of Health.

These findings don't apply to Type II diabetic individuals - Type II diabetics who eat at least 1 egg per day double their risk for heart disease compared with Type II diabetics consuming less than one egg per week.

So why isn't daily egg consumption harmful to the cardiovascular health of healthy adults? Despite their high cholesterol content, eggs contain substantial amounts of healthy nutrients. The small adverse affect of cholesterol in an egg is counterbalanced by the effects of other nutrients including antioxidants, folate, and other B vitamins.

Fit's Tips: The American Heart Association recommends no more than 300 mg a day of cholesterol - about the amount found in 1 egg, so try not to eat your egg with bacon, sausage and butter.

For fun, try a square egg - they're just as good as the round ones.

Ketchup Craze

FitSugar — Tue, 12 Dec 2006 14:15:00 -0800

I love Heinz ketchup. An omelet without Heinz ketchup just isn't the same. But when I looked at the ingredients on the back of my beloved bottle, I knew I'd have to live without.

So I checked out the healthier varieties, but the taste of those other brands just made me long for the thick, rich tomato-y taste of Heinz. They weren't bad, they just weren't Heinz.

But then I found Heinz Organic Ketchup. And I have to say - it's even better than the original. It tastes fresher, and I feel good eating it because it doesn't have corn syrup or other junk in it.

Another great thing? It only costs about $2 a bottle. Now my body, my mouth, and my wallet couldn't be more pleased.

Healthy Honey

FitSugar — Fri, 08 Dec 2006 07:30:00 -0800

What's the buzz? Honey has so many wonderful characteristics besides its natural sweet flavor - they don't call it the "ancient healer" for nothing.

Besides being great at soothing a sore throat, check this out, Honey....

it could be helpful in treating your allergies.
it's antimicrobial because of its high sugar content, so it's great for treating cuts and burns to prevent scarring.
it contains vitamins B6, thiamin, niacin, riboflavin, and pantothenic acid.
it also has minerals like calcium, copper, iron, magnesium, potassium, and zinc.
it contains natural antioxidants such as vitamin C.
There are over 300 different varieties of Honey, ranging in color and flavor, depending on what plants the bees gather nectar from.
Honey never goes bad, because it's slightly acidic, bacteria won't grow in it.

Fit's Tip: Using Honey in your baked goods will keep them moist for a longer period of time.

Fast Food Mayhem

FitSugar — Tue, 05 Dec 2006 17:35:00 -0800

So I've broken down a lot of your favorite fast food spots, leaving you wondering if there is anything you can even eat out there. I understand the occasional fast food stop is unavoidable and you can do it in a healthy way, you just have to follow a few guidelines:

Don't super size. Most people eat way more than anyone ever should at a fast food restaurant because they can. Don't do it! Order small sizes.
Opt for places that offer "made to order" food. Like Subway for example, this way you can easily create a low calorie meal.

There's lots more, so

Coffee: The New Health Drink?

FitSugar — Tue, 05 Dec 2006 02:30:00 -0800

Think there's an over the counter drug that could lower your risk of Type 2 diabetes, Parkinson's disease, and colon cancer?

Well, there is, but you won't find it at the pharmacy. Try going to your local coffee shop counter to get a hold of this wonder drug.

As if you weren't already convinced that coffee belonged on a pedestal, this dark and dreamy beverage is beloved for its ability to wake you up, cure your headaches, and keep you regular.

And now, studies show that downing 1-3 cups of caffeinated coffee a day could reduce your risk of Type 2 diabetes by less than 10%. But having 6 cups a day cut a woman's risk by 30%. Talk about overtime at Starbucks.

On the same note, the more java you drink, the less likely you are to develop Parkinson's disease.

So feel good about brewing up a cup (or 2 or 12) because overall, research shows that coffee is far more healthy for you than it is harmful.

Fit's Tips: Sipping hot coffee throughout your day can cause small fractures in your teeth called crazes. They happen when your teeth expand and contract from exposure to hot foods or liquids. Try sipping your cup of joe all at one sitting to prevent this from happening.

Bad Hair Day?

FitSugar — Tue, 05 Dec 2006 02:00:00 -0800

Sometimes a bad hair day is inevitable. You woke up late and didn't have time to shower. Or the humid weather is the culprit. Maybe you're just in dire need of a good haircut.

A great way to prevent a horrible do is to work from the inside-out. We all know that what we put in our bodies can reflect how we feel and look.

If you take a multi-vitamin, then you're already doing your lovely tresses an incredible service. You can also get these healthy hair vitamins in your diet.

Vitamin A - cheese, eggs, carrots, and spinach
Vitamin C - citrus fruits, tomatoes, and potatoes
Vitamin E - soybeans and leafy green vegetables
Vitamin B12 - chicken, fish, eggs, and milk

Basically make sure you are eating a diet filled with whole grains, fruits, vegetables, and protein from dairy products and nuts.

Whatever else happens on the outside of your body, well, there's not much we can do. All I can say is - thank god for hats.

Drinking Cold Water

FitSugar — Wed, 29 Nov 2006 10:15:00 -0800

What's the deal with drinking cold water? Is it bad for you? If you drink it, are you burning more calories? I'm here to set the record straight.

Drinking cold water is actually good for you. In order to re-hydrate after exercising, your water should be below room temperature. Colder fluids leave your stomach more quickly, so they'll get to your body faster.

When you're in hot weather, you lose extra fluids. Drinking cold water actually helps to cool you from the inside.

So now we know it's good to drink cold water, but are we burning extra calories when we do? The answer is yes. Your body is burning calories to raise the temperature of the cold water to be equal to your body temp.

Don't go running away to stick ice in all of your bottles of water just yet. Drinking a 16 ounce glass of ice water only burns 17.5 calories. But if you're strictly sticking to the 8, 8 oz glasses of water a day rule, drinking 64 oz of cold water burns 70 calories. Over time, that 70 calories a day really adds up.

What's the Deal With: Oils

FitSugar — Tue, 28 Nov 2006 11:00:00 -0800

There's a lot of talk these days about OIL. But do you know which oils are healthy and which ones you should avoid? Then threre's the question of how to store them - it's hard not to get confused. I'm here to set you straight.

Healthiest Oils: Flax seed, olive and canola oils. They actually reduce your bad cholesterol.

Unhealthiest Oils: Cottonseed, palm kernel, and coconut oils. They are high in saturated fat, and potentially raise your cholesterol.

You should purchase oils in small quantities so they don't spoil. Pour them into dark glass bottles (unless you bought them that way already) and store them in a cool, dark place. Unrefined oils should be refrigerated, except for olive oil which can hang in your cupboard.

Fit's Tip: Remember that oils are liquid fats. Even the "good" oils still average a whopping 120 calories per tablespoon - so use them sparingly. Pour the oil into a spoon first, then drizzle it on your salad or into your frying pan.