That's Fit

I love ice -- crunching on snow cones, skating, slipping a cube down someone's shirt and placing a giant bag of cold cubes on my sore knee, my sore back, my sore anything. But icing is messy and not an exact science. The bag usually leaks and those insulated gel paks you stick in the freezer never stay cold long enough.

The best ice-for-injury method I ever experienced was this gargantuan, portable ice machine I utilized post-knee reconstruction. You'd fill the bin with a bag of ice, place a cuff around your injury and voila -- steady cold applied intermittently per the doc's instructions. Until the ice melted and I'd beg my boyfriend-at-the-time-now-husband to run out for another bag.

Whenever I tweak my problem areas -- lower back and right calf -- I wish for a magical ice machine that could deliver to just the right spots. Well if you've got the bucks, Game Ready offers a portable ice machine the size of a toaster, along with compression wraps to fit various areas of the body from shoulders to ankles. This little number delivers adjustable cold therapy with intermittent compression via form-fitting cold wraps. The machine costs $2,350 and the wraps vary in price from $255 - $650. Check out the FAQs, it includes a section on contraindications -- Compression Therapy and Cryotherapy should not be used in certain patients. As always, consult your doctor. You'll need a prescription anyway to purchase this puppy on your own.

Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name: Erik J. Fritz

Age: 19

Occupation: Bulk Fuel Specialist at the Marine Corps and Navy Reserves Unit

If you're in the military...where are you? Green Bay, WI,

How often do you exercise? Almost every day

What type of exercise do you do? Running outside and on the treadmill, lifting weights, and a lot of push-ups.

What gets you to workout, even when you're feeling lazy? Knowing that I have to stay in good shape to pass my PT.

I like to jog, but I worry it's not good for my 'weaker' left knee -- survivor of an ACL-reconstruction and a trimmed meniscus over nine years ago. I can hike with a heavy backpack for miles, but I can't regularly pound the pavement for more than 5 kilometers without knee pain. If you've got a sore knee (or a hurting hip, aching ankle ... you get the idea) FitSugar offers a few sensible tips to take care of your joints and keep on jogging.

• If your joints are aching, don't run through the pain. Lay off and allow the injury to rest. I try and religiously follow the RICE formula -- Rest, Ice, Compression, Elevation -- to hasten healing and manage pain. So many people forget the magical qualities of ice to reduce pain and swelling.
• Jogging on a soft path is always better. Asphalt is softer than concrete. Grass is nice, but make sure it's pretty even -- I've almost turned ankles jogging on uneven, grassy surfaces.
• Buy running shoes and don't wear them to your grave. Recommended maximum mileage is 300 to 350 miles a pair. If you can easily twist your running shoe, the mid sole might be tuckered out.
• Take those scheduled rest days when training for long-distance challenges -- your joints need down time.
• Stretch! Tight leg muscles are not good for knees. Pay attention to the hamstrings, quads and calves. My physical therapist taught me years ago to hold sustained stretches for at least 30 seconds each.

Let's say you just cooked from free-range chicken and veggies. You need some grains to go with that -- what should you chose? Brown rice or whole-wheat pasta? I know what my choice would be -- I'm a pasta fiend so it's always my go-to grain. But which is healthier?

Fitsugar recently asked the same question -- want to know what they found? While both rice and pasta are similar in calories and carb content, the pasta has more fiber and protein than the rice, so it's just slightly more nutritious. Interesting!

But you know, variety is the spice of life -- both whole wheat pasta and brown rice are good for you do don't hesitate to use them in moderation.

For a lot of people it's tough figuring out what kinds of food to eat as well as how much. But for vegetarians, it can be even harder as a major staple of their diet -- protein derived from eating meat -- is removed from the list of foods they can eat.

If you're a new veggie and you're wondering what exactly you need to consume each day to maintain a healthy diet, this vegetarian food pyramid is a great place to start. Obviously, it's pretty similar to a traditional food pyramid (and shouldn't be confused with a vegan food pyramid) but offers examples of what you should eat to replace meat in your diet.

This article goes into a bit of depth explaining how the pyramid works. Basically, you should eat the foods at the top (vegetable fats and oils, sweets and salts) sparingly, and munch on more of each of the subsequent levels. Staples like whole-grain bread, cereal, rice and pasta are at the bottom of the pyramid, so you should include lots of these in your meals and snacks each day.

Remember though that everyone is different and while the pyramid is a useful general guide, it may be a good idea to chat with a nutritionist about your own personal dietary needs.

I know you know this. I know it too. Still, sometimes I end up fooled by the spin some companies put on their nutritional information. I don't mean to imply they mess with the numbers at all. I just mean they communicate them in a way that can mislead consumers.

I just saw a magazine advertisement for Kellogg's Rice Krispies® treats. Did you know this ooey-gooey snack, wrapped in an individually-wrapped package, contains only 90 calories? Yep, that's what the ad tells me. But with it's accompanying fat, carbohydrates, and sugar, is it really that great a deal? For those only concerned with calories and those who are satisfied with this mini dose of food, maybe. For those wishing for a wholesome, nutritional bite to eat, I think not.

I write this post to remind you -- and myself too -- to remember that when some food item is touted as low in one category, it may be high in another. If it's low in fat, take a peek at the sugar and sodium and other ingredients used to bind your indulgence together. Sugar-free? Look at everything else that went into creating your favorite guiltless goodies. Some things are just too good to be true. Really, the are.

DiYLife blogger Francesca Clarke wrote recently about 11 foods with the power to increase energy and improve mood. No need for supplements and special drinks, says Clarke. These tasty treats will do the trick all on their own.

As you plan your meals for the days to come, consider incorporating these feel-good items. Some are pretty darn appetizing. Check out the last one. Now that's an invitation for happiness -- but only if pursued with moderation, of course.

• Milk
• Chocolate
• Whole grain rice or pasta
• Mackerel
• Broccoli
• Coffee
• Turkey
• Liver
• Blueberries
• Brazil nuts
• Any food that tastes good

Here's to good food and good moods!

Everywhere I go, people are talking about this sushi restaurant and that sushi dish they tried where. It seems like Japan's signature dish is now a staple in North America, and I can see why. It's yummy and healthy. But if you're a sushi virgin, going to a sushi restaurant can be fairly intimidating. What's what? And is it even safe to eat raw fish?

Here's a quick guide to sushi -- explaining the difference between Sushi, Sashimi and Nigiri, as well as the history behind the food. Did you know that in Japan, Sushi Chefs often train for a decade before they are qualified to to run their own show? That's longer than most doctors go to school for.

Are you a sushi lover?

It's not ready for human use yet, but researchers have genetically engineered a rice that carries the cholera vaccine. This is a big deal because many underdeveloped countries don't have the means to refrigerate regular vaccines, plus this method of delivery could have some advantages other vaccines don't -- such as triggering immune reactions in mucous membranes.

I generally don't like the idea of genetically modifying food for any reason, even though this one does seem worthwhile. I just worry that GM foods haven't been around long enough for us to really understand the long-term effects they might have.

Go to any town in North America and you're sure to find a Chinese restaurant with the same offerings: Stir-frys, fried rice, fried noodles, spring rolls ... the list goes on and on, and pretty much everything is battered, deep fried and loaded with salt. This is a far cry from traditional Chinese food, which is full of healthy stuff like veggies and tofu, but the unhealthy stuff is still wildly popular in the States and beyond.

Chinese food had been getting a lot of bad press as of late, and I think it's great to bring people's attention to the fact that a single dish usually has twice your daily recommended serving of sodium and fat.

So what can you do if you find yourself out at your local Chinese joint? According to this, order veggie and shrimp dishes, opt for things that are steamed, and choose stir-fried over deep-fried.

I recently spent over a month travelling with two calorie-conscious girlfriends. During our trip, we ate a lot of sushi because one, it's delicious; two, it's a healthy choice amongst the array of deep-fried and fat-filled offerings that dominate the dining landscape; and three, we were right by the ocean and reveled the opportunity to get fresh seafood. But I can't help but wonder: with all that rice, is sushi really the best choice calorie-wise? It has lots of valuable vitamins and minerals like omega 3s, but if you're watching your waistline, would it be better to choose something else?

Let's investigate. An average sushi meal that we had would consist of a California roll (6 pieces), possibly another roll of something with a bit of pizazz, let's say a shrimp tempura roll (again, 6 pieces), and maybe a serving of edamame if we were really hungry. How many calories and fat would be in this meal? Would it be:

a) 962 cal, 46 g of fat
b) 863 cal, 31 g of fat
c) 555 cal, 26 g of fat
d) 231 cal, 2 g of fat

Hay fever is about as unpleasant experience as many of us will ever have. The short fevers, sinus infections, runny noses and scratchy throats are not the preferred way to spend a few days or even a few weeks.

A genetically modified form of rice currently under development in Japan is said to be able and bring relief to Japanese citizens who struggle with hay fever.

For some, the term "genetically modified" anything sounds scary, and especially when related to food consumption. In this case, modified forms of rice could be engineered with health-enhancing characteristics that would be designed to help consumers battle the effects of hay fever.

Mexican food is definitely a fan favorite, but tends to be atrociously heavy in fat and calories. It doesn't have to be though, and getting the taste you like without the love handles to match isn't such a challenge.

The ingredients on almost all Mexican meals are mainly the same. Meat, beans, veggies, rice, cheese, sour cream, guacamole, salsa and some version of a tortilla shell. Give or take a little bit of each ingredient, the meals don't vary much. Cooking at home or ordering out there's a few adjustments you can make to keep things more healthful than not.

First, choose a lean meat. Doesn't matter which one, just make it lean; not cooked in oil. Black beans or fat-free re-fried beans are your next choice. Beans are high in protein, but also high in calories so avoid too much. Fill up on those veggies, just make sure they are grilled, not sauteed. My favorite Mexican restaurant will grill mine dry, grease free. Pile on the fresh veggies like lettuce and tomatoes freely.

Americans consume some 17 billion quarts of this whole grain, good for you treat that is low in calories. That's 54 quarts per man, woman, and child. Many people who have dietary restrictions regarding hulls can not tolerate popcorn. A favorite snack in our family and even for the dog, but with colon problems now affecting several family members, I decided to do a little research to see if there was some kinds of popcorn that had less or no hulls. We are going to give them a try knowing there can be no guarantee that they can be tolerated better. But to continue eating our favorite snack it is worth the try. So I thought I would pass along some information to those others that might have the same problem. Try at your own risk in small amounts first.

Popcorn is a whole grain. It is made up of three components, the germ, endosperm, and pericarp,also know as the hull. There is no such thing as "hull-less" popcorn. All popcorn needs a hull in order to pop. Some varieties of popcorn have been bred so the hull shatters upon popping, making it appear to be hull-less. Although there is no hull, there is still some fiber matter from the endosperm of the kernel. Turquoise popcorn is an heirloom variety which is Mostly Hull-Less. Another type of popcorn that shatters the hull when popped is Mixed Baby Rice which is small like its name implies and light tasting. The kernels are shaped something like rice and are white, red, and striped red in color. When popped,it has less volume than other varieties.

I think its time to go pop a movie into the DVD player and enjoy some light airy no calorie snacks.