Spring Break
Ten ways to fight the fat
Marissa Adamany, Health & Fitness Columnist, madamany@smu.edu
Issue date: 10/21/09 Section: Health & Fitness
1. Cut your food into smaller bites. It will help you eat slower, chew more thoroughly and ultimately let your body recognize when it is full.
2. Stuff your sandwich with lots of veggies. Pile that turkey sandwich with stacks of lettuce, tomato, onion, avocado and bean sprouts for a satisfying crunch.
3. Use your condiments wisely. Cut calories by adding flavor with mustard, ketchup or A.1. Steak Sauce. These are lighter versions than Ranch, Thousand Island or other milk-based dressings.
4. Get your lycopene. Stock up on nutrient-rich ketchup, which naturally comes with cancer-fighting antioxidants. And try to make it organic: Researchers at the Agricultural Research Service in California found that organic ketchup has twice the cancer-fighting properties as traditional.
5. Eat Pizza. Who thought I would ever say that? Many restaurants have whole-wheat crust available upon request. Order your pizza with easy cheese, extra tomato sauce and tons of veggies. Red pepper, onions, olives, tomatoes and spinach? Yes please!
6. Go for the lighter deli meats. Stick with poultry or lean roast beef to cut calories and combat fat.
7. Eat tuna salad. Traditionally, this meal is a fat disaster masked as a healthy option. Cut calories by banishing the mayo and instead adding plain, non-fat yogurt. Then, add lemon juice and hot sauce for flavor; and water chestnuts, peppers, celery, carrots or peas to add a little crunch. It's a new spin on an old classic. Now you can invite mom over for lunch and impress her with this fresh, flavorful meal.
8. Every now and then, go vegetarian. Add beans and veggies into your diet to increase your fiber intake to feel full longer.
9. Don't underestimate quinoa. This rice alternative is a good source of phosphorous, magnesium, zinc, copper and manganese. Quinoa is rich in B vitamins, niacin and thiamin. Additionally, this complex carbohydrate has high levels of lysine, an essential amino acid crucial for building protein.
10. Go green tea. This super power drink is loaded with EGCG antioxidants that help inhibit the growth of cancer cells, prevent tooth decay and boost metabolism.
2. Stuff your sandwich with lots of veggies. Pile that turkey sandwich with stacks of lettuce, tomato, onion, avocado and bean sprouts for a satisfying crunch.
3. Use your condiments wisely. Cut calories by adding flavor with mustard, ketchup or A.1. Steak Sauce. These are lighter versions than Ranch, Thousand Island or other milk-based dressings.
4. Get your lycopene. Stock up on nutrient-rich ketchup, which naturally comes with cancer-fighting antioxidants. And try to make it organic: Researchers at the Agricultural Research Service in California found that organic ketchup has twice the cancer-fighting properties as traditional.
5. Eat Pizza. Who thought I would ever say that? Many restaurants have whole-wheat crust available upon request. Order your pizza with easy cheese, extra tomato sauce and tons of veggies. Red pepper, onions, olives, tomatoes and spinach? Yes please!
6. Go for the lighter deli meats. Stick with poultry or lean roast beef to cut calories and combat fat.
7. Eat tuna salad. Traditionally, this meal is a fat disaster masked as a healthy option. Cut calories by banishing the mayo and instead adding plain, non-fat yogurt. Then, add lemon juice and hot sauce for flavor; and water chestnuts, peppers, celery, carrots or peas to add a little crunch. It's a new spin on an old classic. Now you can invite mom over for lunch and impress her with this fresh, flavorful meal.
8. Every now and then, go vegetarian. Add beans and veggies into your diet to increase your fiber intake to feel full longer.
9. Don't underestimate quinoa. This rice alternative is a good source of phosphorous, magnesium, zinc, copper and manganese. Quinoa is rich in B vitamins, niacin and thiamin. Additionally, this complex carbohydrate has high levels of lysine, an essential amino acid crucial for building protein.
10. Go green tea. This super power drink is loaded with EGCG antioxidants that help inhibit the growth of cancer cells, prevent tooth decay and boost metabolism.
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