FitSugarSource: 4 Yummy Fats to Munch On
Eating fats to stay healthy may sound backward, but it's true. In moderation, certain fats, like heart-healthy mono- and polyunsaturated fats, are necessary. As a rule of thumb, a little less than 30 percent of your total calories should be made up of fats, and of this total, only 25 percent should be made up of saturated fats (little to no trans fats should be eaten). Think of eating healthier fats as a way to support dietary functions, and consuming bad fats as hindering progress. Here's the dream team of fats you should start eating this week.
1. Coconut Oil: This hidden gem has been a favorite in both the vegan and holistic health communities for years. Although saturated, a light dose of coconut oil can be instrumental to your well-being, because it helps raise levels of good cholesterol. Add a small teaspoon to your tea, or use it as your go-to cooking oil.
2. Avocado: Eating monounsaturated fatty acids (MUFA), like the kind found in avocado,
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FitSugarSource: 4 Yummy Fats to Munch OnRead More »from 4 Yummy Fats to Munch On
- FitSugar | Healthy Living – Tue, Dec 4, 2012 6:49 PM EST
FitSugarSource: Four Weeks Notice: How to Stay Fit Before Christmas
The weeks between Thanksgiving and Christmas can be tough for even the fittest folks. Cooler weather makes working out more difficult, and getting caught up in the hype of the holidays makes putting off a workout even easier. If you're ready to stick to your plan - and to not make getting fit your New Year's resolution for yet another year - then practice these tips.
- It's Not a Cheat Month: Even though people crave comfort food during the Winter, you've got to continue to make healthy choices all December long. Plan ahead when you know you'll be indulging. And be sure to appropriately indulge so you don't end up binging on a big plate of Christmas cookies!
- Register For a Race: When you know that you've got a race on the horizon, you've got to train - there's no other option. Gift yourself a race from Active.com, and create a training plan that you can stick to. After all those long runs, you'll feel so much
Source: The Pumpkin Pie Workout
All that turkey on Thanksgiving often feels like an appetizer for the pumpkin pie. If you're interested in off setting the calories in piece of pumpkin pie (316 calories) topped with two tablespoons of whipped cream (16 calories) with a little exercise, you need to burn at least 332 calories. Here is a 42-minute treadmill workout that will do just that! If you're a 130-pound woman then this interval workout will burn 340 calories.
More form FitSugar: How to Prevent Overindulging on Thanksgiving
Set the treadmill incline to one (this will help prevent shin splints).
Read More »from The Pumpkin Pie Workout
Time Speed (mph) Calories burned* RPE** 00:00-05:00 4.0 20 3 05:00-10:00 6.0 45 4-7 10:00-12:00 7.5 18 8-10 12:00-15:00
FitSugarSource: 10 Healthy Desserts For Your Thanksgiving Feast
It's hard to save calories during Thanksgiving, especially when your dining room table is full of goodies. Make your indulgences work for you with still-delicious healthy versions of highly caloric desserts. Read on for some of our favorite healthier Thanksgiving desserts, from vegan pies to lower-fat cookies!
- Vegan Thumbprint Cookies: Who needs high-calorie pecan pie when you can make these vegan pecan thumbprint cookies? They're a cinch to make and can be done ahead of time if your oven is prime real estate on Thanksgiving.
- Apple Slabs: Get the taste of apple pie without all the work (or the carbs) with a 149-calorie piece of these thin-crust apple pie slabs.
- Raw Chocolate Pumpkin Pie: Need a healthy Thanksgiving dessert, quick? Whip up this raw pumpkin pie with chocolate-coconut crust. You won't have to roll, bake, and cool this pie before enjoying it!
- Pumpkin Cheesecake Mousse: Lighten up
- FitSugar | Healthy Living – Mon, Nov 19, 2012 7:27 PM EST
Source: Motivational Fitness Tips to Last You Through the New Year
It can be tough to stick with fitness goals as the season changes - especially when that season brings holiday parties, cold weather, and a handful of easy outs. Use these tips to stay motivated to take you straight into the New Year.
- Be realistic: Having goals and being realistic about what they are can be two very different ideas. If you have a busy work schedule, don't commit yourself to workouts that will be impossible to get to. Set an exercise schedule, weight-loss plan, or diet plan that realistically aligns with your daily life. That way you won't be compromising other important areas in order to achieve these goals.
- Jot it down: Writing workouts into your calendar will make you twice as likely to go because it holds you more accountable. You can look at class schedules in advance to find out when your favorite instructors are teaching and what times best coincide with your work schedule. Not
- FitSugar | Love Your Body – Mon, Nov 19, 2012 7:22 PM EST
Source: How to Prevent Aches and Pains For Stress-Free Travel
Staying healthy and stress-free throughout the holidays is not always an easy task. One reason for aches and pains is the ways we have to twist our bodies and lug heavy suitcases or shopping bags while rushing through the day. Here's how you can help prevent and combat these pains while traveling.
- Cramped airplane seats and hours of waiting for delayed flights can subject your body to lots of uncomfortable positioning. Take time to do these in-flight stretches to help prevent getting sore. Each stretch allows joints and muscles to move more freely in a cramped environment.
- Rushing from party to party? Give your feet a rest by doing these leg-strengthening exercises made especially for high-heel wearers; they'll help ensure that you don't suffer for fashion.
- Even if you've opted for more comfortable shoes, being on the go all day long can lead to tired feet. Get some fast relief by rolling a tennis ball or ice-cold
Source: How to Prevent Overindulging on ThanksgivingRead More »from How to Prevent Overindulging on Thanksgiving
While Thanksgiving is really about counting your blessings and being grateful, somehow this holiday has turned into a day all about the turkey. Imagine a Thanksgiving dinner where you didn't leave feeling sick, stuffed, or exhausted. If you're ready to indulge mindfully, these healthy tips will help you prevent that notorious food coma.
Don't arrive on empty: It's tempting to fast all morning in preparation for a big Thanksgiving feast, but just say no. Your body will be ravenous when you sit down to eat, and you'll be far less likely to eat slowly or with care. And whether you're prepping the meal in your kitchen or you're traveling to a relative's home, having food in your system will keep your mood up and any crankiness at bay. Everyone will appreciate you taking the time to eat a little something.
Practice portion control: Your eyes might be big when you get a glimpse of the foodie scene, but don't overload your plate too
- FitSugar | Healthy Living – Mon, Nov 19, 2012 7:17 PM EST
Source: Guilt-Free: How to Fit in a Workout Before You Go OutRead More »from Guilt-Free: How to Fit in a Workout Before You Go Out
You vowed to go to the gym at lunch, only to be caught up with deadlines and meetings. Before you head out for a night of fun, here are three ways to fit in that forgotten workout and get on with your night, guilt-free.
Just a few minutes: A night of dancing may be a fun way to get your cardio, but if your night out is more of the sit-and-chat kind, a few minutes is all you need to fit in a decent workout. Get your heart rate up and your cardio out of the way with one of our 10-minute workouts; follow along on your laptop and then get on with your night.
Post-work stretch: Even if you don't have time to get sweaty and take a shower, a quick toning session can work your muscles and is better than nothing. If you've got some time before you head out again, here are some after-work yoga moves that relieve stress while strengthening muscles.
Break it up: Keep a set of exercises handy so you can go through them as your
Source: Order Right: 7 Ways to Healthier Italian Takeout
At the end of a long day, hitting up your favorite Italian restaurant can be a comforting treat. But it's easy to find yourself famished, hit the speed dial, and order whatever pops to mind. Making conscious choices to lighten up your favorites can make all the difference in your standard Italian routine - and your waistline.
- Pass on fried apps: A dish like mozzarella sticks may sound a great idea when you're hungry, but it's best to just pass on anything deep-fried, especially with cheese. If you dream in gooey cheese, relish its texture and flavor on your pizza or pasta. There's no reason to give it up altogether.
- Start with soup or salad: Instead of garlic bread, arancini, or shrimp scampi, kick off your meal with a hearty soup or salad. Classic recipes for minestrone and pasta e fagioli are both packed full of beans and veggies - two healthy and fiber-rich ways to fill you up. When choosing salads, the house
Source: 9 Strategies For a Healthy Happy Hour
Happy hour is meant to be fun, but if you're watching your weight, those postwork celebrations can make you feel more guilty than happy. If this sounds familiar, here are nine strategies so you can raise your glass and your spirits.
- Know your calories: Come armed with info so you don't convince yourself that happy hour treats are really not that bad for your diet. Don't fool yourself - that chicken quesadilla is almost 1,500 calories! Find out the calorie count in other popular happy hour drinks and food here.
- Strategize splurges: Gearing up for a fun evening? Make smarter decisions throughout the day - opting for the salad at lunch instead of Chinese takeout, for example - so your total calorie count for the day doesn't dip into dangerous territory.
- Choose low-calorie liquor: Going for one of the many lower-calorie liquor options can often make the difference and help you save calories. Ask your bartender if they serve one