That's Fit

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

It's no secret -- beans are great for you. In fact, we've told you before on You Are What You Eat about the amazing health benefits of two common types of beans -- kidney beans and garbanzo beans, aka chick peas. But when it comes to beans, don't limit yourself; there are other healthy beans you should make sure you're eating too. Case in point? Black beans.

Black Beans aren't a staple of most people's diets, but maybe they should be -- In addition to being a great source of fiber and protein, black beans also contain valuable antioxidants and vitamins, including manganese, magnesium, folate and iron. All that and they're virtually fat free. You can't do much better than that, huh?

When you're grabbing a meal on the run, most of us know better than to order our meal with fries. Why? They're loaded with fat and sodium, and will make a big caloric dent in our daily intake.

But when a sandwich isn't enough, what can we get to go with our fast food entree? Most places now offer sides of stuff like salad, fruit or other healthy fare. And at Wendy's, you can even enjoy potatoes without having to order them deep-fried and covered in salt -- you can order a baked potato on the side.

But are baked potatoes a healthier option than fries? One would think so, based on the fact that they're cooked in the oven instead of the deep fryer. But what baked potatoes lack in deep-fried goodness, they make up for with add-ons like sour cream, bacon bits, butter and cheese. Still, how bad can it be? You tell me.

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Peas are one of my favourite vegetables -- especially when they're fresh from the garden. Crunchy, juicy and just a little bit sweet, they're absolutely delicious. Even in the winter, when they come frozen from a bag in the freezer, they're still really tasty. And usually, things that taste good aren't good for you (and vice versa) but peas are the exception; not only do peas taste good, they're really good for you too.

But just what about green peas makes them so nutritious?

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

I know that we all have the best of intentions when we're attempting to stick with a healthy eating plan but obviously it's impossible to be perfect all the time. There are always going to be days when you want to eat or drink someting that doesn't fit into your diet. The key is not to give up altogether on those days by continuing to eat unhealthy food.

What's the best way to make up for a bit of overindulgence? This piece is pretty useful as it gives suggestions for what else to eat on days when you've fallen off the wagon. For example, if in a rush you choose to have a greasy, fast food meal for lunch, the article suggests making up for it at dinner by eating a big salad topped with chicken (to keep you full), beans (they're full of fibre) and oil and vinegar for dressing (low in sodium unlike the burger and fries at lunch).

Or, if you've used up much of your daily caloric intake at breakfast with a high-cal muffin and full-fat latte, for lunch you should try a turkey sandwich on whole wheat bread with lots of veggies. It's low fat and the the fibre in the bread and vegetables will make up for the lack of fibre in the muffin and latte.

It's best to remember that one little slip isn't an excuse to ruin your healthy eating plan for the rest of the day as well. For more suggestions, check out the article in full.

There are plenty of ways to tell if you have an unhealthy diet. But how do you ultimately discern if yours is healthy or not? According to Everyday Health, here are the seven signs you have a healthy diet:

• You don't skip meals. This is a big no-no -- especially if it's breakfast!
• You eat lots of fibre, found in beans, fruits, veggies and whole grains
• You choose meats that are leaner -- like chicken, fish and turkey -- and you don't eat the skin.
• You get your RDI of calcium and vitamin D every single day, either by eating low-fat dairy or taking supplements
• You eat foods that are fortified with vitamin B12
• You choose healthy snacks like nuts, dried fruit and low-fat cheese over chips, cookies and other junk foods.
• You drink lots of water -- 64oz a day to be exact.
  

So, is your diet a healthy one? Why or why not?

Almonds are one of those things that have been around for ages but are just now gaining the notoriety they deserve. Those delicious nuts are now being lumped in with many superfoods for the nutritional value they offer. True, they're high in calories and fat, but if you consume them in moderation, they have a number of health benefits.

Like? Well, according to a new study on Almonds, almonds can help you feel full for longer periods of time, keeping you from overeating other stuff. Almonds are also a great source or protein and don't have all the bad fats that other protein sources may have. Almonds lower cholesterol and can increase your levels of a number of important nutrients, including Vitamin E, magnesium, fiber, potassium, calcium, and iron.

The best part? Studies have shown that adding up to 570 calories worth of almonds to your daily diet doesn't lead to weight gain. Why this is, I don't know. But I do know I'll be eating more almonds from now on.

Finding the energy to get through the day is something I know a lot of us struggle with -- I know I do. Energy has a lot to do with your diet and so it shouldn't come as a surprise that there are certain foods that will leave you peppy for hours and certain others (like sugar) that will cause you to crash. Energy-friendly foods are ones that slowly release glucose into your bloodstream, giving you sustained energy for hours. These include items like whole wheat pasta, nuts, lean proteins and anything high in fiber.

For a quick energy fix, avoid foods high in refined sugar and instead opt for things that have natural sugars and carbs, like veggies and fruit. Whole-grain cereal and coffee will also give you an instant perk-up, though be sure to enjoy them without sugar.

Other energy tips? Drink lots of water, and not surprisingly, get lots of sleep -- at least 8 hours a night. And you'll be amazed at how much a walk around the block can wake you up.

There are times when I'll sit at the table during a family dinner and wish I could eat whatever tasty, meaty meal is being served. Alas, I don't eat any meat other than fish, so I usually end up making something for myself. Naturally, I don't expect anyone to cater to me and I don't mind making my own meals, but at times I do wish I could try a veggie version of what's on offer.

That's why I was pretty excited to see this recipe for Vegetarian Shepherd's Pie while searching google. The tasty creation is a fun twist on the original. A curry-lentil filling is substituted for the usual ground beef, and the recipe calls for sweet potatoes rather than the regular white ones. Other healthy ingredients include zucchini, garlic, broccoli, red pepper and mushrooms. It's a vegetarian's (or veggie-lover's) dream!

One serving weighs in at a fairly high 503 calories, but served for dinner with a basic salad covered with low-cal dressing, and the pie really isn't bad for an evening meal. Plus it contains all those super-healthy vegetables, as well as a whopping 23g of protein and 22g of fiber. Basically, this is one pie you don't have to feel guilty about.

Muffins are one of my favorite treats, either for breakfast or as a snack. Unfortunately, many of the ones you find at the grocery store or at coffee shops are high in fat and calories, and are made with excessive amounts of sugar and oil. If you're a fellow muffin-fan and want to try to bake a healthier variety on your own, check out this recipe for ginger bran muffins.

They contain ginger (obviously), which is thought to help settle an upset stomach, and bran (also obvious based on the title), a grain that is high in fib re and may help lower the risk of heart disease. At 136 calories per serving and only 6 g of fat (including only a single gram of saturated fat), and boasting 3g of fib re and 4g of protein, these muffins are a healthy, low-fat and delicious treat that you can enjoy any time.

The cereal aisle can be daunting. There are so many choices -- from the obviously unhealthy (sugary junk) to the healthy (think high-fiber, zero taste) to the fake healthy (like granola.) Aren't there any cereals out there that are healthy and taste good? Sure there are, but you have to become a diet detective to find one.

The key is reading the labels. Look for the first ingredient on the list -- if it's not a whole grain, put the box back where it belongs. The ideal cereal will 3g or more of fiber, a reasonable amount of sugar (I pick cereals with 10g or less per serving.) For more tips on picking your cereal, plus a comparison of some favourites, check out this article from WebMD.

My cereal du jour is All Bran Guardian with Psyllium -- it's maple-flavoured and tastes like it's not good for you. What your favourite cereal?

I'm in my mid-20s but sometimes I feel about 120. Take today for instance; It's a beautiful summer's day and instead of heading to the mountains with my friends, I had to take a nap after dinner. I was exhausted--despite being in bed by 10pm last night. So when I saw this article titled Your Guide to Never Feeling Tired Again, I just had to read it and see if there were any ground-breaking revelations. Here are a few things they suggest:

• Have breakfast
• Eat three to four times a day
• Add more fiber and Omega-3 to your diet
• Don't drink caffeine after noon
• Drink lots of water
• Dress 'energetically' -- for example, wearing your sweats inspires you to snooze. Wearing your dressy clothes makes you want to get out there.

Here at That's Fit, our F-Factor stands for fitness, but there's another F-Factor that's just as important -- Fiber! Fiber is an important part of a healthy diet -- are you getting enough? You might, but if you're relying on your high-fibre cereal to provide all your fibre, you might not be consuming as much as you should. Salads, for example, have little fibre, but linguine with clam sauce has 10 grams. Cereal is a good source

That's the premise behind The F-Factor Diet by Tanya Zuckerbrot. She suggests that we get between 30 and 35 g of fiber a day -- and your cereal might only pack 5 or 6 grams. yikes! And that whole-grain bread? It has about the same -- or less. But Zuckerbrot's book has a variety of yummy and fiber-rich recipes that can help you get your daily intake, and take off a few pounds in the process too!

How do you get your fiber?

Just like mom said, Breakfast is the most important meal of the day. Yet that doesn't mean you have the green-light to chow down on some fat-laden, high calorie junk from the local fast food joint. It's important to eat a healthy breakfast, one that will keep your energy up all day long.

So what constitutes a healthy breakfast? If cereal's your thing, make sure it's low in sugar and high in fibre, and the first ingredient should read 'whole grains.' Craving a smoothie? Make one at home -- the food court ones are loaded with tonnes of sugar. Need something fast? How about Kashi's GoLean frozen waffles -- they're healthy, quick and yummy. For other ideas, check out the article from WebMD.

My favourite healthy breakfast is an egg-white omelet with veggies, smoked salmon and some low-fat cheese. What's yours?