5'7" 140: SELF

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Monday, August 8, 2011

3 Sugary Veggies to Avoid

-http://www.self.com/health/blogs/healthyself/2011/08/4-high-sugar-veggies-to-avoid.html

3 High-Sugar Veggies to Avoid

Thursday, August 4, 2011 at 11:31 AM

| posted by selfeditor

Let's be clear: We all need to eat more vegetables, not less! Whether you're dieting or not, vegetables are nature's most virtuous foods. All vegetables -- even starchy, high-sugar ones -- boast fiber, disease-fighting nutrients and important minerals. And, they're all better for you (and your waistline) than a Krispy Kreme.

But if you often find yourself torn between carrots and peppers, you're not alone! We asked registered dietitian and chef consultant Michelle Dudash for three higher-sugar veggies and their nutrient-packed counterparts:

1. Carrots: Sure, they're great to munch on, particularly when you're dipping them in hummus or ranch dressing. Unfortunately, they pack more sugar than their equally crunchy counterparts. One medium raw carrot contains nearly 5 grams of sugar and 31 calories, while a stalk of celery provides close to 0 grams (0.4, to be exact) of sugar and 7 calories. Red and green bell peppers contain less sugar than carrots, too.

2. Potatoes: Baked, boiled, mashed or (gasp!) French fried, the potato is a starchy vegetable that raises blood sugar levels fast. And most of us top our potatoes with cheese, butter, sour cream, bacon! and other dietary offenders. Just one medium baked potato without skin (156 g) has 2.7 grams of sugar and 145 calories. A better option: cauliflower. The same amount contains only 2.2 grams of sugar and 36 calories! We know what you're thinking: Cauliflower in place of a spud, no way! Trust us. Just steam, boil or bake the cauliflower, then mash or puree. Top with your favorite potato toppings (maybe skip the bacon) and you'll hardly notice the difference. Not only does cauliflower contain disease-fighting chemicals -- including indole-3-carbinol, a substance that may help protect your ta-tas from cancer -- it's also an excellent source of fiber. Not a big fan of mash? Try making cauliflower au gratin. Delish!

3. Beets: Just one-half cup of boiled beets serves up almost 7 grams of sugar! Turn to red cabbage instead for only 2.5 grams of sugar, adding flavor with red wine vinegar and shredded granny smith apple. Instant side dish!

You also might want to think twice about ... chickpeas. Beans and chickpeas are technically legumes -- not vegetables -- but since they're not meat, and they're not sweet (like most fruits), many of us lump them into the vegetable category. And while chickpeas are virtuous (and are chock-full of fiber), one-half cup contains 3.9 grams of sugar and 135 calories. Compare that to ZERO grams of sugar and 114 calories in a half-cup of black beans.

Why Your Gym Workout Isn't Working

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Why Your Gym Workout Isn't Working

Thursday, August 4, 2011 at 12:16 PM

| posted by Bari Lieberman

Despite best intentions, there are times where I find myself wandering from machine to machine without hopping on any of them. Or even worse, waiting on a seemingly endless line just to jump on a cardio machine (those peak hours get me every time). Sure, I made it to the gym, but was my attempt at a workout even worth it?

While I'll admit not every workout is stellar (hey, no one's exercise routine is perfect right? Except maybe this fit chick's!), there are a few secrets I've picked up from trainers about how to maximize time at the gym to make sure you're getting the most out of your workout. Here's what I've learned:

Problem: The gym is too crowded and I can't get the machines I want!
Gym Fix: Try stopping by off-peak hours! If you can sneak away during the day, the least crowded times tend to be between 2-4PM, says the General Manager at Equinox Tribeca in New York City, Ryan Pastore. If you're chained to your desk, at least try to avoid peak hours which are typically 5:30PM-8:30PM Monday through Friday and Saturday and Sunday mornings from 8:30AM-12:30PM. Try logging your workoutsand adding a note about how busy the gym was to find the perfect time that works for your schedule and your specific gym crowd.

Don't you wish the gym always looks like this when you need a treadmill?

Problem: I want to maximize fat burn, so which should I do first, cardio or weights?
Gym Fix: "Doing weights first can help burn more fat during cardiovascular training. By depleting some glycogen storage during weight training, your body will on more fat for energy," says Marybeth Weiss, T4 coach at Equinox Tribeca.

Problem: I'm crunched for time. How can I get a full body workout on the elliptical?
Gym Fix: "To maximize time on the elliptical, grip the handles. Incorporating more muscles groups into your cardiovascular training can increase caloric burn, and adding your arms does just that," Marybeth says. To get the most from the workout, make sure you're using the right grip: "Remember to be in an upright position with your armsextended out from shoulder. Having your arms higher could put unnecessary stress on the shoulder."

Problem: I can't seem to find my 6-pack. How can I sculpt sexy abs fast?
Gym Fix: "It is important to do ab/core work in the beginning of the workout. The abs musculature is important for stability and proper movement. Treating the core as a priority will help to facilitate proper movement during resistance training," Marybeth says. "Ab work done standing is a more functional choice, since most sports and other activities are done while standing up or while moving. Try this standing side slimmerfrom Lady Gaga's trainer!

-http://www.self.com/fitness/blogs/freshfitnesstips/2011/08/why-your-gym-workout-isnt-work.html