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I feel so bad for the people running the Stockholm marathon today

The rain is pouring, the wind is rough and its freaking 5 degrees celsius! Kudos to all of ya for running!

fuckyeah-tonedandfit: THE BENEFITS OF SUGAR IN FRUITS This idea that fruit is somehow a bad thing to eat came into full swing with the low carb diet craze, but the myth persists. Not a week goes by that I don’t hear someone tell me that they avoid fruit because it’s “all sugar” or “loaded with carbs.” So, I want to set the record straight and come to the defense of some of the world’s healthiest foods – fresh, whole fruits. I’ll tackle the “fruit is all sugar” statement first – because it’s just plain wrong. Fresh fruit offers so much more than the natural sugar it contains – including water, vitamins, minerals, fiber and phytonutrients (those naturally-occurring plant compounds that have wide ranging beneficial effects on the body). Where else can you get a package like that for about 75 calories per serving? The idea that fruit is “loaded with carbs” or is “full of sugar” needs to be put into perspective, too. It’s true that when you eat fruit, the overwhelming majority of the calories you consume are supplied by carbohydrate – mostly in the form of fructose, which is the natural sugar in the fruit. But that’s the nature not just of fruit, but of all plant foods – they’re predominantly carbohydrate (and that means not just natural sugars, but healthy starches as well as structural elements, like cellulose, that provide fiber). When you eat vegetables, the majority of the calories you’re eating come from carbohydrate, too. But you don’t hear people complaining that vegetables are “loaded with carbs.” Before dismissing foods as being loaded with sugar, or too high in carbs, consider not only the amount of sugar or carbs you’re eating, but the form of the carbohydrate, too. There’s a big difference between the nutritional value of the natural carbohydrates found in fruits and other plant foods – the sugars, starches and fibers – and what’s found (or, more accurately, what’s not found) in all the empty calories we eat from added sugars that find their way into everything from brownies to barbecue sauce. Faced with a serving of fruit, how much sugar are we talking about, anyway? An average orange has only about 12 grams of natural sugar (about 3 teaspoons) and a cup of strawberries has only about 7 grams – that’s less than two teaspoons. And either way, you’re also getting 3 grams of fiber, about a full day’s worth of vitamin C, healthy antioxidants and some folic acid and potassium to boot – and it’ll only cost you about 50 or 60 calories. “All sugar?” I think not. By contrast, a 20-ounce cola will set you back about 225 calories and, needless to say, won’t be supplying any antioxidants, vitamins, minerals or fiber. You’ll just be chugging down some carbonated water, maybe some artificial color and flavor, and somewhere in the neighborhood of 60 grams of added sugar (about 1/3 of a cup). You won’t get fat on eating fruit. You won’t be consuming an insane, over-the-top amount of sugar. Don’t be afraid of eating fruit, because they are the best thing you can give your body.
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Anonymous:
well I eat a bowl of fat-free yoghurt and marmalade for breakfast, and it 2 brown breads with tomatoe. I'm not hungry in the afternoon, but I just really like to snack something. What to do? :(
Me:

there are a lot of healthy things to snack on! I like to grab a fruit like a banana or an apple, or get some yogurt with fresh berries. there are so many things to choose from! vegetables, full grain bread, water melon, cottage cheese, carrots etc.etc. use your imagination :)
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Anonymous:
Hey, I eat like 200cal in the morning, 180 for lunch, and around 500 for dinner. That's 880cal. But my max is 1400 so I eat always something yummie. My question is, is it still bad to eat like 2-3 cookies a day, even when you're under 1400 calories?
Me:

First of all, 180 for lunch seems a bit low, maybe try to increase it to around 300-400? That would make your total around 1100. They way you’re eating now, you seem to get about 600 calories from eating cookies, and I do encourage treating yourself, but then maybe one cookie would be enough? Because 600 calories only from cookies is almost as much as your calorie intake from regular food which doesn’t seem very healthy. I would recommend having more for lunch and get a total of 1100 calories for the day and then have one cookie :) 
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