That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Some Good News? Are Americans Cutting Back on Sugar Intake?http://www.thatsfit.com/2011/07/29/some-good-news-are-americans-cutting-back-on-sugar-intake/http://www.thatsfit.com/2011/07/29/some-good-news-are-americans-cutting-back-on-sugar-intake/http://www.thatsfit.com/2011/07/29/some-good-news-are-americans-cutting-back-on-sugar-intake/#commentsFiled under:

By Amanda Chan for AOL Healthy Living

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Despite the increases in childhood obesity in the United States, Americans are technically consuming less sugar than they did about a decade earlier, according to a new report.

And two-thirds of this decrease is due to people drinking fewer sugar-sweetened sodas.

The study, published in the American Journal of Clinical Nutrition, shows that the percentage of our diets that is comprised of sugar dropped from 18 percent between 1999 and 2000 to 14.6 percent between 2007 and 2008.

"We were surprised to see that there was a substantial reduction over the years," study researcher Dr. Jean Welsh, of Emory University in Atlanta, told Reuters.

Researchers analyzed data from a study of 42,316 people ages 2 and older to see how much added sugar -- that is, sugars that are not naturally included in foods, like fruit -- they consumed.

To continue reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>americans sugar intakeconsume less sugarsugar intakeThat\'s Fit EditorsFri, 29 Jul 2011 12:00:00 ESTWhat Nutritionists Order When Eating Outhttp://www.thatsfit.com/2011/07/28/what-nutritionists-order-when-eating-out/http://www.thatsfit.com/2011/07/28/what-nutritionists-order-when-eating-out/http://www.thatsfit.com/2011/07/28/what-nutritionists-order-when-eating-out/#commentsFiled under:

For AOL Healthy Living

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A new study has found that only 1 out of 6 diners pay attention to posted nutrition information on menus -- and while some is better than none, the reality is that the each meal eaten outside of the home tacks on an average of 134 calories to your day.

What's worse is that even for those who are conscious of calorie counts at restaurants, another recent report analyzing foods from 42 restaurants found that nearly 1 in 5 of those numbers may actually be incorrect.

So with conflicting messages, what is a health conscious dieter to do? To help you navigate your next menu, we asked four nutritionists to tell us how they order at various types of restaurants, from a pizza place to an ice cream parlor to a burger joint.

The experts we spoke to include registered dietitians Julie Upton and Katherine Brooking, founders of AppForHealth.com, registered dietitian and spokesperson for the American Dietetic Association, Toby Smithson and registered dietitian and resident nutritionist for "The Biggest Loser," Cheryl Forberg.

Here's their guide to maximizing nutrients, cutting back on calories, taking healthy shortcuts and yes, even indulging in moderation.

Burger Joint
What Our Experts Choose:
-I look for a veggie burger and order it without mayo. I won't eat at a burger place if they do not offer a veggie burger or a salad with cheese (I eat cheese on my salad so that I can get protein at that meal).

Watch out for any extra add-ons that will increase the fat and saturated fat of the meal, like mayonnaise or special cream sauces. Also watch the high-fat sides like french fries. Ordering a salad with the dressing on the side as a side dish helps you meet the recommendations of filling half of your plate with vegetables!
-- Toby Smithson, RD

-I usually get a burger -- but protein-style, without fries but with lots of veggies! Luckily I love mustard, which unlike ketchup, has no sugar. Occasionally I'll have cheese or avocado on my burger as well. To drink, opt for water or iced tea.
--Cheryl Forberg, RD

Ice Cream Parlor
What Our Experts Choose:
-I'll usually just take a few tastes with the tasting spoons that they usually have. If I want something more, I'll try to have all-fruit sorbet or frozen yogurt. Once in a great while, I'll indulge and have a scoop of rich, chocolate ice cream!
--Cheryl Forberg, RD

-Just go for a kid size or one-scoop serving of a more traditional flavor like vanilla, chocolate or strawberry. If you go really exotic -- fudgy, chunky, nutty -- that just means more calories. Opt for a cone -- less ice cream can fit into a cone than a cup -- and cones have hardly any calories.
--Julie Upton, RD

-Because I have diabetes, I look for a "sugar free" ice cream or frozen yogurt. Just because it says sugar free doesn't mean I can eat as much as I want, but it does offer less carbohydrates. --Toby Smithson, RD

-Well, if I find myself at the ice cream parlor, I am definitely going to enjoy some ice cream! Try not to have an ice cream treat more than once every couple of weeks ... even less if you are aiming to lose weight. When you do go, stick with one scoop in a regular-sized cone. And make sure you savor the experience! Skip the sundaes and heavy toppings. My favorite: Mint Choco Chip!!
--Katherine Brooking, RD

To keep reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>healthy eating outhuffpost healthy livinghuffpost promonutritionists eating outEmma GrayThu, 28 Jul 2011 11:00:00 ESTWhy We Indulge in Emotional Eatinghttp://www.thatsfit.com/2011/07/27/why-we-indulge-in-emotional-eating/http://www.thatsfit.com/2011/07/27/why-we-indulge-in-emotional-eating/http://www.thatsfit.com/2011/07/27/why-we-indulge-in-emotional-eating/#commentsFiled under:

For AOL Healthy Living

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Anyone who's sought solace in pizza or a pint of ice cream knows that food can be comforting. But experts still don't know exactly why we gravitate toward fatty or sugary foods when we're feeling down, or how those foods affect our emotions.

Taste and the pleasant memories associated with junk foods surely play a role, but that may be only part of the story. According to a small new study, hormones in our stomachs appear to communicate directly with our brains, independent of any feelings we have about a particular food.

Most research on food and emotion has looked at the overall experience of eating -- the tastes, smells, and textures, in addition to nutrients. In this study, however, the researchers took that subjective experience off the table by "feeding" the volunteers through an unmarked stomach tube.

To read this article in full, visit The Huffington Post's health and wellness destination site, Healthy Living.

More from Health.com:
Love to Eat? The Trick to Staying Slim
Foods That Boost Your Mood
25 Diet-Busting Foods You Should Never Eat

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]]>binge eatingemotional eatingHealth.comWed, 27 Jul 2011 12:00:00 ESTHappy Meals Are Getting Healthierhttp://www.thatsfit.com/2011/07/26/happy-meals-are-getting-healthier/http://www.thatsfit.com/2011/07/26/happy-meals-are-getting-healthier/http://www.thatsfit.com/2011/07/26/happy-meals-are-getting-healthier/#commentsFiled under:

By Amanda Chan for AOL Healthy Living

AFP/Getty Images

We all know what's always included in a McDonald's Happy Meal: a burger or chicken nuggets, french fries, a toy, a soft drink. And fruit?

McDonald's announced today (June 26) that it will automatically include both produce AND french fries in every Happy Meal, meaning parents and kids no longer have to opt for either fries or fruit.

And because produce will be included in all Happy Meals, french fry-holder sizes will get smaller -- from 2.4 to 1.1 ounces, ABC News reported.

The revamped Happy Meals will be introduced in September 2011, and will be available in all 14,000 McDonald's restaurants by spring 2012.

While apples will be the main produce option, some McDonald's restaurants may offer carrots, pineapple slices, raisins or mandarin oranges depending on the region and time of the year, according to ABC News. Customers can also request two bags of apple slices instead of apple slices and french fries.

In addition to the Happy Meal changes, McDonald's also plans to reduce sodium in all of its menu items by 15 percent by 2015.

To continue reading this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>mcdonaldsmcdonalds happy mealThat's Fit EditorsTue, 26 Jul 2011 12:00:00 ESTHow (and Why) to Kick Your Sugar Addictionhttp://www.thatsfit.com/2011/07/25/sugar-addiction/http://www.thatsfit.com/2011/07/25/sugar-addiction/http://www.thatsfit.com/2011/07/25/sugar-addiction/#commentsFiled under:

By Dr. Natasha Turner for Blisstree.com

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Just think how our eating habits have evolved with our busy lifestyle. We shovel in a fast bite at our desk and inhale dinner while standing over the kitchen counter, so we can spend more time on work and errands. We also eat late at night in front of the TV, or even skip meals altogether. Then, think about our food choices: Packaged, processed convenience foods loaded with hidden salt, fat and sugar. (And in the dog days of summer, you may have even opted for a dinner of popsicles or ice cream.) These foods not only do a number on our waistline; they wreak havoc on our hormones.

Energy Highs and Lows

When we consume foods high in sugar (glucose), the glucose enters the bloodstream, quickly causing blood sugars to rise. The pancreas responds by secreting insulin which then causes a surge of sugars to enter the cells to either be used as energy or stored as fat for later use. Blood sugars then fall to normal or possibly just below normal levels. While this is happening, we experience a "sugar rush" of hyperactivity (all too commonly seen in kids) only to be followed by the "crash"-fatigue, drowsiness and poor concentration. Naturally, as blood sugars fall, the body works to maintain balance by causing a craving-most likely for more sugar-and the whole process starts all over again.

Sugar's Long-Term Effects Aren't Sweet

Most foods containing sugar, especially refined white sugar, have very little nutritional value and are often referred to as "empty" calories. Beyond this, insulin is also secreted in proportion to the amount of sugar consumed. Since insulin is the only hormone that instructs the body to store energy as fat, it's a nemesis if it becomes too high. Repeatedly eating sugar throughout the day eventually leads to chronically high insulin and ultimately to insulin resistance.

Let me explain. Imagine insulin as a truck that carries sugar into cells and enters the cell upon arrival by using the garage door opener. Think of insulin resistance as the insulin truck arriving at the cell, but the garage door opener won't work until six insulin trucks are waiting, rather than just one. Soon, we will have a traffic jam of insulin trucks throughout the body, or chronically high insulin. At this juncture, weight loss becomes very difficult and there is often an increase in blood pressure, cholesterol, triglycerides, abdominal fat, breast and prostate cancer risk and more. Need a few more reasons to avoid sugar? Here are some of the hormonal and health consequences of having a sweet tooth:

Blisstree.com


Your Best Sweetener Options

For optimal health (and insulin levels) I recommend that you cut out or reduce your sugar intake. Sugar comes in a variety of forms and faces, including: table sugar (sucrose), rice syrup, maple syrup, honey, agave syrup, foods/drinks containing high fructose corn syrup, packaged foods, candies, soda, juice, etc., as well as sucralose, aspartame, saccharin and all other forms of artificial sweeteners. Instead reach for natural alternatives such as date paste, raisins, honey, apple sauce, coconut sap, erythritol and stevia. Spices such as cinnamon, vanilla or cocoa can also add flavor and sweetness to recipes.

More from Blisstree.com:
Lent Survival Guide: 8 Natural Tips and Recipes to Curb Sugar Cravings
Nutrition Facts Decoder: Natural Sugar vs. Added Sugar
10 Foods You Didn't Know Contained (So Much) Sugar

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]]>addicted to sugarbeating sugar addictionkicking sugar addictionsugar addictionsugar bad for yousugar health effectsThat's Fit EditorsMon, 25 Jul 2011 11:00:00 ESTDoes Your Personality Determine Your Weight?http://www.thatsfit.com/2011/07/22/does-your-personality-determine-your-weight/http://www.thatsfit.com/2011/07/22/does-your-personality-determine-your-weight/http://www.thatsfit.com/2011/07/22/does-your-personality-determine-your-weight/#commentsFiled under:

By Riddhi Shah for AOL Healthy Living

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How spontaneous or neurotic you are could dictate how much you weigh, says a new study.

Yes, that's right -- type A personalities are more likely to have a higher BMI and impulse shoppers are more likely to go through cycles of losing and gaining weight, according to research recently published by the Journal of Personality and Social Psychology.

In the first study of its kind, three researchers from the Department of Health and Human Services followed nearly 2,000 subjects over a 50-year life span. They found that those scoring high on the impulsivity scale were likely to be 11 kilograms (about 24 pounds) heavier than those on the lower end of that scale.

Which personality types are likely to be thin?

The researchers found those who scored high on the conscientiousness scale were likely to be leaner. They also found that those low on agreeableness "predicted a greater increase in the Body Mass Index across the adult life span."

Essentially, the meaner you are, the likelier you are to gain weight as you age.

To read the rest of this article, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>personality and weightweight gainThat's Fit EditorsFri, 22 Jul 2011 12:00:00 ESTRECIPE: Eggplant-Shallot Stew and Whole-Wheat Couscoushttp://www.thatsfit.com/2011/07/22/recipe-eggplant-shallot-stew-and-whole-wheat-couscous/http://www.thatsfit.com/2011/07/22/recipe-eggplant-shallot-stew-and-whole-wheat-couscous/http://www.thatsfit.com/2011/07/22/recipe-eggplant-shallot-stew-and-whole-wheat-couscous/#commentsFiled under:

By Elizabeth Nolan Brown for Blisstree.com

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This week, I picked up both eggplant and shallots at the farmer's market. While searching for ways to cook the eggplant (I'm very bad at eggplant), I came a recipe for eggplant and shallot stew, which sounded so good I wanted to make it immediately. Of course, I was missing almost all ingredients aside from shallots and eggplant, for the recipe (from Eating Well magazine), so here is my own riff on it (à la raisins, cashews and whole-wheat couscous, and minus what sound like complicated spice-grinding and mustard-seed-popping processes).

Eggplant and Shallot Stew with Whole Wheat Couscous
Servings: About 3 // Time: Less than ½ hour

Ingredients:
1 medium-sized eggplant, peeled and cut into small cubes
3/4 cup diced shallots
grapeseed oil
2 serrano peppers*
½ cup raisins
½ cup raw cashews (pinenuts would probably be good, too)
1 cup water
2 cloves peeled garlic
5 fresh basil leaves,* chopped
1 teaspoon fennel seed
dashes of tumeric, cumin and ground black pepper
grated parmesan (if you want)

(* because I also had them from the same farmer's market haul)

Preparation:
In medium saucepan, heat a tablespoon or so of grapeseed oil. Add chopped peppers, letting them toast a little before adding other ingredients.

Add eggplant, shallots, raisins, cashews, water, garlic, basil, fennel seed, spices and pepper. Stir. Bring to a boil. Reduce heat to medium-low, cover and let simmer (at least until eggplant is fork-tender, 3-5 minutes, but I let mine go about 15 minutes, so make everything really soft and the flavors all blended).

Begin couscous-for whole-wheat, medium-pearled couscous, it's 1 cup couscous to 1 ¼ cups water, + a teaspoon or so of olive oil. Bring to a boil, then cover and remove from heat. Fluff/stir after about 5 minutes.

Coarsely mash the eggplant shallot mixture.

Sprinkle couscous with pepper and grated parmesan. Serve stew with or on top of couscous.

More from Blisstree.com:
Summer Seasonables: Tabbouleh Salad Recipe
Summer Seasonables: Lentil, Strawberry and Cucumber Salad Recipe
Summer Seasonables: Raw, Vegan Berry Muesli Recipe

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]]>egglplant shallot stewrecpiessummer recipeThat's Fit EditorsFri, 22 Jul 2011 11:00:00 EST3 Things You NEED to Know About 7-Eleven Slurpeeshttp://www.thatsfit.com/2011/07/21/3-things-you-need-to-know-about-7-eleven-slurpees/http://www.thatsfit.com/2011/07/21/3-things-you-need-to-know-about-7-eleven-slurpees/http://www.thatsfit.com/2011/07/21/3-things-you-need-to-know-about-7-eleven-slurpees/#commentsFiled under:

By Abby Lerner for Shape.com

Tim Sloan, AFP/Getty Images

Forget cake and presents. When 7-Eleven Inc. celebrates its birthday, the convenience store gives away free Slurpees to customers! 7-Eleven turrned 84 a week and a half ago (7/11/11), and while the company has been giving away Slurpees annually since 2002, this year's event was anticipated to be larger than ever.

A free, ice cold Slurpee can be tough to resist in the summer heat. So to help you decide if the icy drink is worth it, we pulled together a few fast facts on Slurpees.

3 Things You Should Know About Slurpee Drinks Before Your First Sip

1. Consider your Slurpee a summer indulgence, not just another drink. In an average 11-oz slurpee (the size 7-Eleven is giving away on July 11th), depending on flavor, you'll get around 175 calories, 48 grams of carbohydrates (more than the average person should be consuming in a day) and a boatload of harmful chemicals. (Have you ever seen an electric blue fruit at the farmer's market?)

2. While "diet slurpees" may have fewer calories, according to some scientific studies, they're even worse for you than the full-sugar flavors. Here's why: To make up for the lack of real sugar, diet flavors contain aspartame. As aspartame is extremely toxic to many people, the addition of this can be detrimental to your health.

3. Don't be fooled by Crystal Light flavors. Just because the Crystal Light packets you dump in your water bottle contain zero calories, zero sugar and zero carbs, it doesn't mean the Slurpee version is the same. A 16 oz cup comes in at 80 calories. This is still a fine low-cal treat, but we just want you to be aware that it's not calorie free.

More from Shape.com:
50 Seemingly Healthy Foods That Are Bad for You
What's the Real Deal on Detox Diets?
3 Butt and Thigh Moves Celeb Trainers Swear By

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]]>7-117-eleven7-eleven 84th birthdayfree slurpeesslurpeesThat's Fit EditorsThu, 21 Jul 2011 13:00:00 ESTWhat's a Calorie? (And Other Nutrition Buzzwords, Defined)http://www.thatsfit.com/2011/07/21/whats-a-calorie-and-other-nutrition-buzzwords-defined/http://www.thatsfit.com/2011/07/21/whats-a-calorie-and-other-nutrition-buzzwords-defined/http://www.thatsfit.com/2011/07/21/whats-a-calorie-and-other-nutrition-buzzwords-defined/#commentsFiled under:

For AOL Healthy Living

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Antioxidants
Antioxidants are substances that prevent the damage that occurs naturally through the digestive process to our cells and DNA. When our tissue comes into contact with oxygen as we breathe and eat, a process called "oxidation" occurs which can set off a reaction that permanently damages cells -- and even DNA -- within your body. Although this is a lot of science talk, oxidative stress is believed to contribute the development of a host of conditions -- including cancer, cataracts, arthritis, stroke and heart disease. Antioxidants can prevent oxidative stress. Some of the most common antioxidants include Vitamin E, Vitamin C, Uric Acid and Melatonin. They can be ingested naturally through certain foods or be taken in supplement form.

Calorie
Calorie is a fairly straightforward term -- a calorie is simply a unit of measurement. One calorie is one unit of energy, specifically the energy it takes to raise the temperature of one cubic centimeter of water by one degree (Celcius). When it comes to food, what we refer to as calories are actually kilocalories, measuring an amount of energy that is 1,000 times larger than a calorie in scientific terms.

So the calories that we see on our food labels are really indicating the amount of energy that will be released into our body when that food product reacts with oxygen. Fats, carbohydrates and proteins have the greatest amount of calories, generally.

Omega-3s
Omega-3 fatty acids are a particular type of essential unsaturated fatty acids. These fatty acids cannot be produced naturally in the human body but are necessary for your body's metabolism, meaning that the only way to get them is by eating foods that contain them or by taking a supplement. Omega-3s naturally occur in fatty fish (i.e. tuna, albacore, salmon etc.) as well as algae, krill and some nut oils. There is some evidence that Omega-3s can boost brain function and put you at less risk for development of chronic health conditions.

Macronutrients and Micronutrients
Nutrients (all of those great things that keep your body going) are divided into two categories -- Macronutrients and Micronutrients. Macronutrients are the big ones (the things we consume most often and in the largest quantities): fats, carbohydrates, alcohol and proteins. Micronutrients constitute everything else.

Unsaturated vs. Saturated Fat
The difference between unsaturated and saturated fats lies in their chemical make-up. The easiest way to think about it is that saturated fats are, in fact, "saturated" with hydrogen. Unsaturated fats are not.

Chemically speaking, fats are made up of what is called "fatty acid chains" -- sets of atoms linked together. When these chains contain at least one double bond (which gets rid of hydrogen atoms in that part of the chain), they are considered unsaturated.

Saturated fats are more likely to come from animal sources, while unsaturated fats often come from plant-based foods. Saturated fats are also solid at room temperature, while unsaturated fats are liquid. Generally, saturated fats are considered to be agents of high cholesterol while the opposite is true for unsaturated fats.

Foods with higher proportions of saturated fats include: butter, lard, coconut oil and milk. Foods with higher proportions of unsaturated fats include: olive oil, avocado, sunflower oil and corn.

To read the rest of this article and find out buzzwords like "trans-fat," and "complex carbohydrate" mean, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>nutrition buzzwordsEmma GrayThu, 21 Jul 2011 11:00:00 ESTDiet Sabotage: Nearly 1 In 5 Calorie Counts Wronghttp://www.thatsfit.com/2011/07/20/diet-sabotage-nearly-1-in-5-calorie-counts-wrong/http://www.thatsfit.com/2011/07/20/diet-sabotage-nearly-1-in-5-calorie-counts-wrong/http://www.thatsfit.com/2011/07/20/diet-sabotage-nearly-1-in-5-calorie-counts-wrong/#commentsFiled under:

For AOL Healthy Living

Chris Hondros, Getty Images

Scanning stated calorie contents before ordering a meal might seem like a good bet in terms of losing weight, but a new study suggests the numbers you see might not be entirely accurate.

When researchers analyzed foods from 42 restaurants, they found that 19 percent had 100 or more additional calories per serving than what was listed. This could have big implications given USDA estimates that nearly half of Americans eat out at least three times per week.

Researchers from Tufts University ordered 269 different food items from both sit-down and fast-food national chain restaurants across Massachusetts, Arkansas and Indiana. For the most part, they found that foods were within 10 or so calories of the information listed, prompting the researchers to write that the stated information was "broadly accurate" in the paper published Tuesday in the Journal of the American Medical Association.

But 19 percent of the foods analyzed were found to have at least 100 calories per serving more than the restaurants stated, and one dish -- a serving of chips and salsa -- had 1,000 calories more than what was listed. Foods with the lowest listed calorie counts tended to have greater discrepancies.

"We were pleased to see that average calorie listings are accurate," the study's senior author Susan B. Roberts, PhD, said in a statement. "But we think it is very important that lower calorie foods not contain more calories than listed because such foods are purchased by people trying to control their weight. They will find that harder to do if they are eating more than they think."

Among the foods with the greatest differences calorie-wise were soups and salads -- particularly those served in sit-down restaurants. Lorien Urban, Ph.D., first author of the study and a researcher at the Nutrition Research Center on Aging at Tufts University, surmised this could have much to do with portion sizes being slightly bigger than those used when restaurants calculate the calorie content. She also said there can be real differences in terms of how much dressing goes on a salad, or if an extra teaspoon of a higher-calorie topping is thrown in.

To continue reading this piece, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>calorie countscalorie counts wrongCatherine PearsonWed, 20 Jul 2011 14:00:00 ESTEat Your Way to Healthy Skinhttp://www.thatsfit.com/2011/07/19/eat-your-way-to-healthy-skin/http://www.thatsfit.com/2011/07/19/eat-your-way-to-healthy-skin/http://www.thatsfit.com/2011/07/19/eat-your-way-to-healthy-skin/#commentsFiled under:

By Dr. Natasha Turner for Blisstree.com

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In reasonable doses, sunlight enables natural immunity, promotes skin growth and healing, stimulates our "happy" hormone (serotonin) and contributes to an overall sense of well-being. Getting some sunlight for 15 or 20 minutes a day enables the body to manufacture Vitamin D and is responsible for the synthesis of the pigment melanin, the skin's natural sunscreen.

The key is to be cautious while out in the sun and not block it out completely unless you have a history of skin cancer or have another condition which requires that you not be exposed to the sun, like an allergy. Gradually working up to an hour per day of exposure to the sun, outside of the prime hours between 10 a.m. and 3 p.m., and wearing a hat to protect your face, should be relatively safe precautions for most adults. Always use caution in the sun during peak hours of exposure by covering up with light clothing, and if you do choose to use a sunscreen, select one that is broad-spectrum with a minimum SPF of 30.

Nutrition to Protect Your Skin

Certain dietary habits can improve the appearance of your skin. Reducing saturated fat found in meats and dairy products, increasing essential fatty acids through regular consumption of fish, nuts, avocados, and olive oil, as well as topping up your intake of red or orange vegetables and fruits rich in antioxidants (called flavonoids) may reduce skin cancer risk and improve the look of your skin. Aim to have a cup of berries once per day.

Research has also found a link between skin aging and excess sugar and simple carbohydrates. These foods cause an elevation of blood sugar and insulin levels that cause inflammation and contribute to wrinkles and aging. Stable insulin levels can be maintained by eating a balance of healthy fats, lean protein and low glycemic carbohydrates (oats, beans, sweet potato, green vegetables, or rye) with each meal and snack. A perfect lunch and dinner plate should have one-third salad with olive oil dressing; one-third grilled, steamed, baked or stir-fried vegetables; and one-third lean protein (or a serving about the size and width of your palm).

Supplements for Healthy Skin

There are nutrient supplements that you can take to help keep your skin looking healthy and which also reduce the risk of skin cancer:

Vitamin C: Vitamin C is a potent antioxidant and a component of collagen. Essential for tissue repair, healing and a healthy immune response, a typical dose is 500 - 3000 mg per day.

Zinc: Like Vitamin C, zinc is an antioxidant, essential for tissue repair and healing and is a component of collagen. Aim for 15-50 mg per day, but definitely not more than 100mg.

Vitamin E: Vitamin E, another antioxidant, has been found to be effective in reducing the risk of skin cancers. A mixed vitamin E, one that contains all eight types of tocopherols, rather than just d-alpha-tocopherol, is the most beneficial. Avoid all synthetic sources of Vitamin E as they can do more harm than good.

Vitamin A: Another powerful antioxidant that has been proven effective in reducing the risk of skin cancer. A typical dose is 10,000IU per day. If you are pregnant, do not take supplements containing vitamin A beyond the amount found in your prenatal vitamin.

Omega 3s: Omega 3s are naturally anti-inflammatory and are highly moisturizing to the skin, let alone beneficial for the heart, brain and eyes too! The perfect amount is about 2 to 4 grams per day.

Selenium: Selenium is yet another antioxidant that has great promise in reducing the incidence of skin and other types of cancer.

Don't forget to drink water!

Last but certainly not least, the most important component in your summer skin arsenal is reverse osmosis water -- and lots of it. We can get dehydrated very quickly in the sun, which can cause us to look older, fast. Drink at least two liters of water per day, and even more if you are exercising. I tell my patients to drink two cups before every meal. Not only does it help with hydration -- but it's proven to aid weight loss as well.

More from Blisstree.com:
Natural Sunscreens: More Pros Than Cons
New FDA Sunscreen Rules
Best and Worst Sunscreens for Your Skin

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]]>That's Fit EditorsTue, 19 Jul 2011 11:00:00 ESTThe BEST Kind of Raspberry for Your Healthhttp://www.thatsfit.com/2011/07/14/health-raspberries/http://www.thatsfit.com/2011/07/14/health-raspberries/http://www.thatsfit.com/2011/07/14/health-raspberries/#commentsFiled under:

By Elizabeth Nolan Brown for Blisstree.com

Corbis

The black raspberry has been called the king of berries in terms of health benefits, but with a growing season that typically only lasts through the month of July, you should get your hands on some soon. The elusive fruit looks a lot like a blackberry (though mutant black raspberries can be yellow, and some farmers now deliberately breed these yellow raspberries) and, like most berries, are packed with antioxidants.

Black raspberries are also one of the best natural sources for free-radical-fighting anthocyanins and ellagic acid, a phytochemical that may slow the growth of tumors. Anthocyanins-responsible for giving the berries their color-were the active component in several herbal folk medicines such as bilberry, used in the 12th century to induce menstruation, and doctor's today are rediscovering their potential human health benefits. In rats, anthocyanins were shown to turn off genes related to the spreading of cancer and inflammation.

Black raspberries as a whole are being studied by several groups of researchers who suspect they might help in fighting all sorts of cancers. Toss some black raspberries in your cereal, eat 'em plain, or substitute black raspberry this month for any things you usually put other berries in. More on growing raspberries here.

More from Blisstree.com:
Good at Life: Turning Leftover Smoothies Into Pops
Good at Life: Coconut Oil Conditioner
Good at Life: Keep Mason Jars Airtight

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]]>antioxidantsback raspberriesberrieshealth benefits of raspberriesred raspberriesThat's Fit EditorsThu, 14 Jul 2011 10:00:00 ESTShould Obese Children Be Taken Out of Their Parents' Custody?http://www.thatsfit.com/2011/07/13/obese-children-parents-custody/http://www.thatsfit.com/2011/07/13/obese-children-parents-custody/http://www.thatsfit.com/2011/07/13/obese-children-parents-custody/#commentsFiled under:

Erik S. Lesser / AP

We're all aware that childhood obesity has become an epidemic in the United States. But how far should we go to make sure that children are making the right lifestyle choices? A controversial piece in the Journal of the American Medical Association suggested that extremely obese children be put into temporary foster care.

The rationale is that -- especially for families that do not have the resources to meet their children's health needs -- taking the child into the state's custody is the best way to ethically protect him or her. Morbidly obese children have a much higher risk of developing an array of conditions including heart disease and hypertension, Type 2 diabetes and respiratory problems.

The author of the original piece, Dr. David Ludwig of Children's Hospital Boston (which is tied to Harvard University) sees foster care as a last resort for children who are desperately in need of help from health care professionals. He also views it as an alternative to risky surgical procedures.

So does Dr. Ludwig's suggestion sound like something our government should seriously pursue? Would it constitute the government greatly overstepping its boundaries? Or would it be the morally just thing to do -- especially in cases where the parents don't have the resources to help their children?

We asked our readers, and here's what some of them had to say:

Kim R.
If parents have the resources to buy junk food continuously, as well as provide the entertainment systems that create sedentary lifestyles, they have the resources to buy fresh fruits and vegetables and a bike for their kids.

Erin R.
If you're going to intervene, find out WHY the kids are fat, parents are fat and fix the whole family. Everyone that you can keep off medications and keep productive and healthy is a victory, no matter the age. Teach 'em all.

Ken S.
Not taking care of your children's obesity could be considered child abuse.

Mari L.
I think it's a mind set the whole family must follow. If the parent has no resource other than "McDonalds is faster and cheaper" it may mean that they're not educated on fast, cheap, healthy meals for the whole family. We fail the parents as much as the child. Take the child away from their parent and they grow up self-conscious, with low self-esteem and emotional problems. We don't need the government taking children away. They need to have resources readily available in my community that will help my entire family in maintaining a healthy lifestyle.

Angelica G.
The government doesn't do a good enough job removing kids who are victims of domestic abuse, so I can't see them being efficient at handling childhood obesity as well. Give parents the tools to deal with the situation and then make them truly responsible for the outcome. Removing a child from their home is a traumatic experience and could possibly make the situation worse.

Amy J.
I don't think so. I think it would be better to provide them with some classes on nutrition than to throw the kids into a system that is already failing.

Lori D.
Bad idea all around. Like some others have already said, provide resources and useful info for parents -- don't try to be the morality police. Not all parents know right off the bat how to be "perfect" parents, so who are they to judge? Some may just need some help not be penalized by losing their kids.

Carol R.
Taking the children away is wrong, illegal and immoral.

The Fitness World
I think it's more about trying to educate parents better on the dangers of obesity in kids rather than losing custody straight away, I don't think enough parents are really fully aware of the future consequences of inactive children and junk food. There should be more advertisements on the dangers in children rather than focusing just on obese adults.

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]]>obese children custodyobesity childrenobesity epidemicobesity parentsoverweight childrenparents of obese childrenEmma GrayWed, 13 Jul 2011 13:00:00 EST10 Fad Diets to Never Tryhttp://www.thatsfit.com/2011/07/13/10-fad-diets-to-never-try/http://www.thatsfit.com/2011/07/13/10-fad-diets-to-never-try/http://www.thatsfit.com/2011/07/13/10-fad-diets-to-never-try/#commentsFiled under:

For AOL Healthy Living

Getty

Over the last few months there has been a lot of talk about the best diet. (Check out U.S. News' evaluation of 20 popular diets, for instance -- the DASH diet came out on top.) But what about those diets that didn't make the cut ... by a longshot?

While it's great to know what we should be doing to make healthy eating choices (especially since 66 percent of adults in the U.S. are overweight or obese), it's clear that societal pressures to look a certain way (read: thin) push people to look for quick fixes to their weighty woes.

"[Sometimes] people are desperate. And that's a case in point," says Cheryl Forberg, R.D. and resident nutritionist for NBC's "The Biggest Loser." This desperation may contribute to the proliferation of "fad diets" -- those weight loss plans that spur news headlines, but do little for your health -- in the U.S.

Founding director of Yale University's Prevention Research Center and HuffPost Blogger, David Katz, M.D., M.P.H., FACPM, FACP, has a rule of thumb when it comes to assessing the validity of a diet: "If it's not something a parent can share with a child, it is apt to be a very questionable approach."

We spoke to some experts to put together a list of 10 diets that decidedly break Dr. Katz's golden rule. Are there any other diets that you think we should have included?

Cabbage Soup Diet
The Cabbage Soup Diet is a quick fix -- you can only follow the diet plan for seven days at a time. During that week, you can only eat fruits, vegetables and, of course, cabbage soup (staying true to the diet's moniker).

Although followers of this diet often do lose weight, according to Forberg, most of that loss consists of water weight. Not only will the pounds come back on easily, but ultimately, who wants to eat cabbage soup for a week?

Grapefruit Diet
The Grapefruit Diet is also built around limiting calories by greatly minimizing the foods that one is "allowed" to eat. This eating plan, which has been around since the 1930s, sets out a specific set of foods that dieters can eat for meals, which include unsweetened grapefruit juice, black coffee, non-starchy vegetables and some fish and meats.

This diet is hooked on the belief that grapefruit possesses a "fat-burning" quality -- on top of being a source of Vitamin A, Vitamin C and dietary fiber. "The problem with [this] idea is that no science supports [this] claim, and the weight loss the diet triggers is due to the low calorie intake. This ... can rarely be maintained," says Connie Diekman, M.Ed., R.D., L.D., FADA, director of university nutrition at Washington University in St. Louis.

HCG Diet
Although it's been around since the 1950s, the HCG Diet has received quite a bit of press over the past year. Requiring dieters to take in only 500 calories a day -- while the lowest intake recommended by the U.S. Committee on Dietary Allowance is 1,200 calories -- HCG couples caloric restriction with injections of the human choriogonadotropin (HCG) hormone. The hormone is supposed to stimulate weight loss. However, the FDA has approved the hormone treatment for women having fertility issues at this point, but not for weight loss.

Although some experts, such as Dr. Oz, have stated that the diet plan should be researched further, others argue that it is wholly dangerous. "[The HCG diet] features hormone injections ... that are as useful as Dumbo's feather, but that justify a very high cost. The real reason for weight loss is a starvation diet ... which can, in fact, be lethal," says Dr. Katz. Forberg cautions against trying any diet where the caloric intake is so low that exercise is inadvisable. "You don't want to lose your muscle," she says.

Sleeping Beauty Diet
The images conjured up by the Sleeping Beauty Diet's name turn out to be fairly accurate. The plan encourages people to sedate themselves for a few days to "sleep off" weight. The King of Rock 'n Roll himself, Elvis Presley, reportedly was a fan of this diet plan.

While there is evidence that suggests that sleep deprivation hinders weight loss efforts, the answer isn't to jump to the other extreme -- especially when you need sleep aids to do it.

To continue reading and find out what the other six diets are that made the list, visit The Huffington Post's health and wellness destination site, Healthy Living.

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]]>baby food dietbad dietscabbage soup dietdash+dietdashdietdietingdietsfad dietsfad+dietfaddietgrapefruit diethcgHCG dietnutritionsleeping beauty dietthe biggest loserunhealthy dietsEmma GrayWed, 13 Jul 2011 12:00:00 ESTHealthy Foods for Your Tart Cravingshttp://www.thatsfit.com/2011/07/12/tart-food-cravings/http://www.thatsfit.com/2011/07/12/tart-food-cravings/http://www.thatsfit.com/2011/07/12/tart-food-cravings/#commentsFiled under:

By Cynthia Sass, M.P.H., R.D. for Shape.com

Corbis

It's been said that sour is just a degree of tartness. In Ayurvedic philosophy, a form of alternative medicine native to India, practitioners believe that sour comes from earth and fire, and includes foods that are naturally hot, light and moist. They say sour fare stimulates digestion, improves circulation, boosts energy, strengthens the heart, sharpens the senses and nourishes the vital tissues. Western research shows that people who enjoy tart or sour foods tend to like brighter colors, be more adventurous eaters and prefer more intense flavors. Are you one of them? If so, you can get your fix without relying on processed candies or foods with artificial additives. Here are four healthy options that fit the bill:

Tart Cherries

Aside from bursting with Vitamin C and antioxidants, these gorgeous gems are one of nature's most potent pain relievers. In one study, scientists at the University of Vermont tested the effectiveness of tart cherry juice in preventing signs of exercise-induced muscle damage. The subjects drank 12 ounces of either a cherry juice blend or a placebo twice a day for eight days, and neither the testers nor the researchers knew which beverage was being consumed. On the fourth day of the study, the men completed a series of strenuous strength training exercises. Strength, pain and muscle tenderness were recorded before and for four days after the workout. Two weeks later, the opposite beverage was provided and the study was repeated. Researchers found that the loss of strength and levels of pain were significantly lower in the cherry juice group. In fact strength loss averaged 22 percent in the placebo group compared to just 4 percent in the cherry group.

How to Eat:
Fresh, tart cherries are in-season in late summer, but you can reap the benefits every month. Look for bags of whole, pitted tart cherries in the frozen food section and select brands with no added ingredients. I like to thaw, spice up with cinnamon, cloves, ginger and orange zest and spoon the mixture onto my oatmeal. You'll also find 100 percent tart cherry juice bottled in most health food stores.

Pink Grapefruit

One medium fruit packs over 100 percent of your daily Vitamin C needs and the pigment that gives it the beautiful pink hue is from lycopene, the same potent antioxidant found in tomatoes. Lycopene is linked to protection against heart disease and prostate cancer. Bonus: pink grapefruit has been shown to slash "bad" LDL cholesterol by 20 percent in 30 days. One note of caution -- some medications may be affected by grapefruit, so if you're taking any prescriptions be sure to talk to your doctor or pharmacist about possible food/drug interactions.

How to Eat:
I love grapefruit 'as is' or roasted in the oven. Just slice in half, cut a little off the bottom (so it won't roll around), and place in the oven at 450 farenheit and remove when the top looks slightly browned. In my newest book, I top roasted grapefruit with herbed feta and chopped nuts, and pair it with whole grain crackers as a hearty snack.

Plain Yogurt

If you're used to sweetened varieties, plain yogurt may make your mouth pucker, but stick with it and your taste buds will adjust. It's well worth the transition since 6 ounces of 0 percent plain provides fewer calories, more protein and no added sugar. One of yogurt's main benefits is it contains probiotics -- the "friendly" bacteria tied to better digestion, immunity and a reduction in inflammation. It's also been linked to weight control. University of Tennessee researchers published a promising study in which obese men and women were put on a reduced-calorie diet that included three daily portions of yogurt. Compared to dieters given the exact same number of calories but little to no dairy products, the yogurt eaters lost 61 percent more body fat and 81 percent more belly fat over a three-month period. They also retained more metabolism-boosting muscle.

How to Eat:
There are a million ways to enjoy yogurt since it's so versatile. Add savory herbs like roasted garlic, chopped scallions, parsley and chives as a dip with crudites, or fold in fresh grated ginger or mint and layer parfait style with fresh fruit, toasted oats and sliced almonds. Go organic if you can, which means the yogurt is made from hormone-free and antibiotic-free cows that were fed a pesticide-free vegetarian diet. Oh, and good news for those who need to avoid dairy -- the same beneficial bacteria are used to make soy and coconut milk yogurts, so you can still reap the benefits.

Sauerkraut

This famously fermented dish is high in Vitamin C and contains potent anti-cancer properties. But if the idea of adding sauerkraut to your plate turns your tummy, go for its unfermented cousin -- one study that evaluated the diets of Polish immigrants found that women who ate at least three servings a week of raw cabbage or sauerkraut had a significantly lower risk of breast cancer risk compared with those who only downed one weekly serving.

How to Eat:
Sauerkraut is great as a topping for roasted skin-on potatoes, fish or as an addition to an open-faced whole grain sandwich. But if you prefer plain old cabbage, enjoy it in a vinegar-based coleslaw or shredded as a topping for black bean or fish tacos.

More from Shape.com:
25 Healthy Foods That Suppress Your Appetite
Junk Food That's Good for You
Ugly Foods with Amazing Health Benefits

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]]>grapefruithealthy tart foodsplain yogurtsauerkrauttart cherriestart foodsThat's Fit EditorsTue, 12 Jul 2011 11:00:00 ESTWhy are Obesity Rates STILL Rising?http://www.thatsfit.com/2011/07/08/obesity-rates-still-rising/http://www.thatsfit.com/2011/07/08/obesity-rates-still-rising/http://www.thatsfit.com/2011/07/08/obesity-rates-still-rising/#commentsFiled under:

Tim Sloan, AP/Getty Images

The nation's annual obesity report was released on Thursday with bleak news: In 2010, 12 states had obesity rates above 30 percent, most of them located in the southern U.S. As recently as 2006, only one state was above the 30-percent-mark: Mississippi. Mississippi again came in as the nation's heaviest state, for the seventh year in a row, with Alabama, Louisiana, Tennessee and West Virginia close behind. And more bad news: no state decreased its obesity rate since the 2009 report, though only 16 states showed increases (down from 28 increases a year ago).

Over the last 15 years, our national waistline has grown tremendously -- in 1995, the heaviest state had an obesity rate of 19.8 percent, which is now the obesity rate of our thinnest state, Colorado. "When you look at it year by year, the changes are incremental," Jeffrey Levi, executive director of the Trust for America's Health, which writes the report with the Robert Wood Johnson Foundation, told The Huffington Post. "When you look at it by a generation you see how we got into this problem."

What do you think is the cause of this growing epidemic? What can we do on a larger level to stop the rates from continuing to rise? Why do you think the biggest increases in obesity are concentrated in the South?

We asked our readers and here's what some of them had to say:

Paulissa K.
We can stop pushing tons of grains at people, stop genetically modifying the foods and adding hormones to everything.

Kelly G.
Making good for you foods cheaper and junk food more expensive.

Laura A.
I think one of the biggest factors is economics. It is so much cheaper to buy non-nutritious empty-carb types of food. You can feed a family for so much cheaper. Not to mention it doesn't go bad as fast as fresh food and takes a lot less time to prepare in most cases.

Christie M.
I think fast food and screen time are the biggest issues!

Joanna S.
Because when you are on a budget you can't afford $1.69/pound fresh veggies and end up cooking quick, cheap and fattening foods. Blame high-priced grocery stores.

Krista S.
Lack of exercise, and the ease and availability of cheap, fattening foods. People are always coming up with excuses NOT to change their ways.

Shelly L.
What we need are healthy portion sizes, less processed foods and more play time that is active. Healthy foods that are affordable for those who are on a stricter budget so they can give kids healthy meals instead of meals that fill the hungry spot, because some people do have to choose between better quality/healthier foods and a roof over-head, but kids still gotta get fed.

Jeanette L.
Stop blaming cost and others and look in the mirror. That is who you blame bad choices made on -- your own reflection.

Sherry M.
Healthier foods are more expensive. I think families with children and the elderly on fixed incomes are at high risks for all kinds of problems.

Aimee R.
Plain and simple: you are what you eat. Most people eat processed, "dead" foods that offer zilch for nutrition. Eat the "non-dead" way and lose weight!

Marcela H.
It's so much cheaper to eat food that's unhealthy. It takes time, money and determination to eat healthy. I see many people eating junk food just to make themselves feel better only to find out they feel worse afterwards.

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]]>most obese statesobesityobesity epidemicobesity ratesobesity rates risingReader ReactionSouthern statesU.S. obesitySara GaynesFri, 08 Jul 2011 13:00:00 ESTSmoothie Ingredients to Boost Your Metabolismhttp://www.thatsfit.com/2011/07/08/smoothie-ingredients-boost-metabolism/http://www.thatsfit.com/2011/07/08/smoothie-ingredients-boost-metabolism/http://www.thatsfit.com/2011/07/08/smoothie-ingredients-boost-metabolism/#commentsFiled under:

By Dr. Natasha Turner for Blisstree.com

Corbis

Here's a simple thing you can do to tune up your metabolism for summer: have a protein shake each day for breakfast. Choose to do this over cereal or a bagel and you will enjoy better appetite control, increased fat burning and blood sugar balance to avoid cravings all day long. When making your breakfast power treat, consider these super foods or supplements to enhance its therapeutic effects:

The Foundation: Whey Protein Isolate

This powdered supplement is the most bio-available source of protein we can get, making it a great addition to smoothies and shakes. Your liver loves whey protein because it offers us a concentrated source of one of our strongest antioxidants, glutathione. Whey has been proven to promote fat loss, preserve muscle tissue, enhance immunity, aid insulin sensitivity and support recovery after exercise. It is also a source of tryptophan, which can help raise our happy hormone, serotonin and combat stress. Add one serving to your smoothies (approximately 25-30g of protein for women, 35 to 40g for men).

Sprinkle In: Cinnamon

I encourage you to add cinnamon to your smoothies, foods and hot drinks as often as possible not only because it tastes so nice but also because it offers wonderful insulin-balancing effects. A study published in the journal Diabetes Care (December 2003) showed that cinnamon may cause muscle and liver cells to respond more readily to insulin. Better response to insulin means better blood sugar balance and, therefore, less insulin in your body and ultimately less fat storage. Cinnamon also seems to reduce several risk factors for cardiovascular disease, including high blood sugar, triglycerides, LDL cholesterol and total cholesterol. Just a ½ teaspoon a day for 30 days is enough to significantly improve your insulin response and trim your waistline.

Be Generous: Berries

Berries have gained plenty of good publicity as a super food choice for protection against free radicals and inflammation, both of which accelerate aging and contribute to diseases such as cancer and Alzheimer's. Blueberries, in particular, can protect us against sun damage and support eye health. They are high in fiber, low in sugar and contain a potent dose of proanthocyanidins, which are beneficial for skin, cognitive function and cardiovascular health. I recommend adding one cup of mixed frozen berries to your smoothie. As a bonus, raspberries have a whopping 9g of fiber per cup!

Heaps Of: Ground Flaxseeds For Cancer Protection

Flax is full of lignans -- phytoestrogenic compounds that have been proven to help protect us against certain kinds of cancers, especially breast, prostate and colon. Adding two to three tablespoons of flaxseeds to your smoothies, oatmeal, salads or cereals daily can reduce your cancer risk and also provide a dose of four grams of fiber and essential fatty acids. The oils in flaxseeds can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store them in the freezer. Better yet, you can grind your own daily.

Go For: Ground Chia For Anti-inflammatory Effects

Chia is a gluten-free ancient grain that can be added to just about any food. Chia stabilizes blood sugars, manages the effects of diabetes, improves insulin sensitivity and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, blood pressure and high blood sugar after meals.

On a per gram basis, chia is touted to be:

-The highest source of omega-3′s in nature -- with 65 percent of its total fat is from omega-3 fatty acids
-The highest source of fiber in nature -- 35 percent (90 percent of which is insoluble and 10 percent is soluble)
-Abundant in the minerals magnesium, potassium, folic acid, iron and calcium
-A complete source of all essential amino acids and bio-available protein
-If you don't like the consistency or taste of ground flaxseeds, you can add 1-2 tbsp of chia seeds to your shakes, and even top your salads
or other dishes with this mild flavoured seed.

Soothe and Strengthen: L-Glutamine Powder

L-glutamine is the most abundant amino acid in your body. In times of stress or increased metabolic demand, like after exercise, it is an especially important nutrient for energy and repair. Glutamine also maintains healthy integrity of your intestinal tract and enhances the protective mucosal lining, which helps ensure proper nutrient absorption while limiting the amount of toxins that can pass through your intestinal walls. I recommend adding a serving of l-Glutamine powder to your smoothies daily.

Balance and Calm: Inositol

Naturally present in many foods, inositol improves the activity of serotonin in the brain. As a supplement, it is an excellent choice for alleviating anxiety, depression, cravings and for supporting nervous system health. New research also suggests this supplement can be helpful for fertility and polycystic ovarian syndrome. I add one to two scoops of a product called Cenitol from Metagenics in my daily smoothie, which is about four to 12 grams per day.

More from Blisstree.com:
10 Ingredients to Always Put in Your Smoothies
3 Healthy Fats for Weight Loss
8 Ingredients to Never Put in Your Smoothies

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]]>boost metabolismprotein shakesmoothie ingredientssmoothieswhey powderThat's Fit EditorsFri, 08 Jul 2011 10:15:00 ESTMaking Healthy Choices ... With Fast Foodhttp://www.thatsfit.com/2011/07/07/healthy-fast-food/http://www.thatsfit.com/2011/07/07/healthy-fast-food/http://www.thatsfit.com/2011/07/07/healthy-fast-food/#commentsFiled under:

By Cynthia Vespia

David McNew, Getty Images

These are tough, telling times. The economy is making everything more difficult, including eating healthy ... or is it?

Going through the drive-thru doesn't have to mean heading to an early grave. The fast food industry has recognized America's efforts to make better food choices. Most -- if not all -- of the major fast food chains have introduced healthier options to their menus. The problem thus far has been that these so-called "healthier" items were still loaded with sodium and hidden sugars. But with trial and error, there has been some improvement.

Subway, long recognized for having fast, healthy options on their menu, started providing breakfast in early 2010. These additions gained popularity with consumers and have remained on the menu ever since. Subway upped the ante on these breakfast options by providing meal-deals as low as $2.00 or $3.00, which include a cup of coffee. What's great about Subway is the variety of choices you can come up with. No two meals are the same. The breakfast items include your choice of: black forest ham, eggs or egg whites, cheese, bacon and all the fresh veggies you could want -- on your choice of bread, of course. The Western egg white sandwich on a whole-wheat muffin comes in at only 160 calories with a whopping 16 grams of protein. Protein is the building block of muscles and it is also denser than complex carbohydrates, which means that food chock-full of protein will keep you full and satisfied throughout your morning.

In addition to the breakfast items, Subway also offers their Fresh Fit line on the menu, which makes it easier for you to know which items are the healthiest options. These sandwiches include black forest ham, roast beef, the popular veggie delight and my favorite, the oven-roasted chicken (among others).

The healthy choices do not end with sandwiches. Wendy's, long known for their hamburgers, has recently begun adding healthier options to their menu as well. They started by offering an option for which side you choose with your meal. This is particularly good for the kids' menu, which allows you to bypass the greasy French fries and opt for apple slices and a milk or fruit juice instead of soda.

Wendy's newest addition, the Berry Almond Chicken Salad, is a flavorful mix that won't break the bank or ruin your waistline. The salad contains 11 types of various field greens, chopped chicken breast, shaved Asiago cheese, blueberries and sliced strawberries, making it taste just as good as it sounds. The optional toppings include a small bag of sliced almonds and fat-free raspberry vinaigrette dressing. This salad is one of the better varieties I've seen on a fast-food menu. The chicken is grilled -- rather than fried -- and the fruit makes it very flavorful, with just a hint of cheese bringing it all together. The full size ranges between 280-470 calories and the half size comes between 140-270 calories.

Ultimately, there are fast food options out there that will not only satisfy your taste buds, but also keep cash in your pocket and the extra weight off your hips. The next time you're hungry and on the go, remember that the days of grabbing a burger and fries have changed considerably. You have options and you have choices -- make a healthier one.

Cynthia Vespia is a published author, creative design specialist, award-winning video editor, and certified personal trainer through the National Federation of Personal Trainers (NFPT) and National Council on Strength and Fitness (NCSF). Vespia is the author of several novels including "Life, Death and Back" and the Best in Series nominated fantasy e-book "Demon Hunter." Read her blog on Red Room.

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]]>best+fast+foodbestfastfoodbetter fast foodhealthiest+fast+food+choices+2011healthiest+foodhealthiestfastfoodchoices2011healthiestfoodhealthy choiceshealthy eatingHealthy Fast foodhealthy lifestylehealthy+fast+food+choices+2011healthyfastfoodchoices2011SubwaySubway Fresh fitWendysThat's Fit EditorsThu, 07 Jul 2011 11:00:00 ESTBest and Worst Breakfast Choices at Starbuckshttp://www.thatsfit.com/2011/07/06/best-and-worst-breakfast-at-starbucks/http://www.thatsfit.com/2011/07/06/best-and-worst-breakfast-at-starbucks/http://www.thatsfit.com/2011/07/06/best-and-worst-breakfast-at-starbucks/#commentsFiled under:

By Deborah Dunham for Blisstree.com

Christopher Furlong, Getty Images

As I stood in line to pay for my tall, decaf, non-fat, extra-hot mocha the other day at Starbucks, I was tempted by an orange-cranberry scone in the pastry case that seemed to be staring at me. "How bad can a scone be?" I wondered. "It's not like it's one of those glazed apple fritters or oversized blueberry muffins in there," I rationalized. But before I could make up my mind, the perky Starbucks girl was asking for my debit card. Lucky for me; when I got home, I decided to research that beckoning scone, and it turns out, it has a whopping 490 calories and 18 grams of fat. Crisis averted.

That led me to do a little more research on my favorite coffee/social networking/cool-to-sit-around-with-one-of-these-cups-in-my-hand chain. Here are the best and worst breakfast options at Starbucks that I uncovered:

Best Choices:

Egg-White, Spinach and Feta Wrap

With only 280 calories and 10 grams of fat, this wrap is a good source of carbs (33 grams), protein (18 grams) and Vitamin A (45 percent). Just be careful, it also includes 900 mg of sodium, so you'll want to lighten up on salt for the rest of the day.

Reduced-Fat Turkey Bacon with Egg Whites on English Muffin

This is certainly healthier than other fast-food breakfast sandwiches. With 320 calories, it's a bit high, but it only has 7 grams of fat and 7 percent of your day's cholesterol. Plus, it boasts 18 grams of protein and 30 percent of your daily calcium.

Strawberry & Blueberry Yogurt Parfait

This does contain 300 calories, but it is topped with real fruit and contains only 3.5 grams of fat and zero cholesterol. Plus you get a healthy dose of Vitamin C and calcium.

Starbucks Perfect Oatmeal

We love this option. Only 180 calories, 2.5 grams of fat and zero cholesterol, this oatmeal will not only fill you up for the morning, but it also gives you a healthy dose of Vitamin A (25 percent) and iron (50 percent).



Worst Choices:

Bacon, Gouda Cheese & Egg Frittata on Artisan Roll

This breakfast sandwich packs 350 calories, 18 grams of fat, 170 mg of cholesterol and 840 mg of sodium. Plus, we're not a fan of anything with bacon. That practically guarantees it's going to be bad for you and your arteries.

Ham, Parmesan Frittata & Cheddar on Artisan Roll

This sandwich also has 350 calories, and with 62 percent of your day's cholesterol in a few bites, it's hardly worth it.

Veggie Artisan Breakfast Sandwich

This may sound healthy, but with 350 calories and 57 percent of your day's cholesterol, it's hardly on the must-have list.

Apple Bran Muffin

You may think of apples and bran as healthy (which they are), but ordering this muffin is not. It has 350 calories and 34 grams of sugar with virtually no nutritional value. Although it does offer 7 grams of fiber, which we can always use more of.

Cheese Danish

The worst offender. This tiny pasty packs 420 calories, 25 grams of fat and 38 percent of your day's cholesterol. Yikes!


What are your favorite healthy breakfast options?

More from Blisstree.com:
7 Fast Food Iced Tea Drinks: Healthy?
The Healthy Breakfast of Champions Now That Big Breakfasts Are Out
Meatless Monday: 10 High-Protein Vegan Breakfast Recipes

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]]>breakfast sandwichescaloriescholesteroldaily intakedanishenglish muffinfast foodfathealthy eatingsodiumStarbucksstarbucks breakfastunhealthy breakfastThat's Fit EditorsWed, 06 Jul 2011 10:00:00 ESTDiet Soda Linked to Weight Gain, Says Studyhttp://www.thatsfit.com/2011/07/05/diet-soda-leads-to-weight-gain-says-study/http://www.thatsfit.com/2011/07/05/diet-soda-leads-to-weight-gain-says-study/http://www.thatsfit.com/2011/07/05/diet-soda-leads-to-weight-gain-says-study/#commentsFiled under:

By Amanda Chan for AOL Healthy Living

Justin Sullivan, Getty Images

Diet soda might not help you stay trim after all, new research suggests.

A study presented at an American Diabetes Association meeting this week shows that drinking diet soda is associated with a wider waist in humans. And a second study shows that aspartame -- an artificial sweetener in diet soda -- actually raises blood sugar in mice prone to diabetes.

"Data from this and other prospective studies suggest that the promotion of diet sodas and artificial sweeteners as healthy alternatives may be ill-advised," study researcher Helen P. Hazuda, Ph.D., a professor and chief of clinical epidemiology at the University of Texas Health Science Center San Antonio's School of Medicine, said in a statement. "They may be free of calories but not of consequences."

In the first study, researchers collected height, weight, waist circumference and diet soda intake data from 474 elderly people who participated in the San Antonio Longitudinal Study of Aging. They were followed up an average of 9.5 years later, according to the research.

To continue reading this article and find out the full results of the study, visit The Huffington Post's health and wellness destination site, Healthy Living.

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