FitSugar

Know Your A, B, C's: Vitamin K

FitSugar — Tue, 13 Mar 2007 03:00:00 PDT

For a long time I was confused about Vitamin K - particularly its relationship to Special K the cereal. Plus, I wasn't really sure what the vitamin did for the human body. Basically I thought vitamins stopped at the letter E, so this one sounded fake. Then I had a baby and two seconds after she came out, she got a shot of vitamin K in her tiny little heel. OUCH!!!!
So I did some research; I wanted to know why the nice nurse was poking my baby with a needle so early in her little newborn life. I found out that Vitamin K is all about the blood, you need the vitamin to make clots. It is called Vitamin K since coagulation starts with a K in German (and maybe just because the name "Vitamin C" was already taken). It is given (how is that for a euphemism for injection?) to newborns to prevent bleeding problems related to birth trauma. Some folks also take it before surgery for the same reasons.

Another thing to note, Vitamin K is a fat soluble vitamin, so your body can store it in your fat. This is one reason why vitamin K deficiency is rare. Deficiency mainly occurs when the body can't properly absorb the vitamins from the intestinal tract, or from long term antibiotics use. The antibiotics kill the good bacteria (flora) that produce Vitamin K.

Vitamin K is abundant in leafy green vegetables such as spinach and lettuce, as well as kale, cabbage, cauliflower, broccoli, and brussel sprouts. It is also found in wheat bran (eat those whole grains), cereals (so maybe there is some Special K connection), cow's milk and other dairy products. The RDA for vitamin K for an adult woman is between 60 and 65 micrograms a day. Two tablespoons of parsley contains 153% of the recommended daily amount of Vitamin K.

Why Do I Bruise So Easily?

FitSugar — Tue, 06 Mar 2007 12:00:00 PST

Why is it that I can get the slightest bump and the next day, I've got a huge bruise? Sometimes bruises show up and I don't even remember hurting myself.

A bruise develops when small blood vessels under the skin tear or rupture. Blood leaks into tissues under the skin and causes the black-and-blue color.

As bruises heal, usually within two to four weeks, they often turn colors, including purplish black, reddish blue, or yellowish green. Sometimes the area of the bruise spreads down the body in the direction of gravity. A bruise on a leg usually will take longer to heal than a bruise on the face or arms.

Bruising easily does not mean you have a serious health problem. Tendency to bruise easily sometimes runs in the family. Also, you should know that women bruise more easily than men, especially from minor injuries on the thighs, upper arms, and bottom.

The amount of fat covering your body may also play a part. If you don't have much fat on your bones, then bruises will appear with the slightest knock. That's why children and the elderly tend to bruise easily.

Sometimes bruises are bumpy. This is called hematoma, and happens when blood collects and pools under the skin. This is no cause for concern, unless it is accompanied by a greater injury or intense pain.

Fit's Tips: If you are concerned about your vulnerable bruising skin, you may want to get checked by a doctor to make sure you're getting enough vitamins B12, C, K, and folic acid. Deficiencies in these vitamins could also be causing your skin to bruise easily.

Brad Meltzer Talks About His New Heroes For My Daughter

Rebecca M Gruber — Tue, 10 Apr 2012 03:11:19 PDT

"Where's my book?" In the two years since Brad Meltzer released Heroes For My Son, that's what the New York Times best-selling author has heard over and over from his daughter. Now, just a month before Mother's Day, Brad reaches out to his daughter and mothers everywhere with Heroes For My Daughter.

In his new book, the father of three profiles 56 people who he believes are worthy of the hero title. The collection of biographies and photographs spans Amelia Earhart and Lucille Ball to Mahatma Gandhi and Judy Blume. He's also introducing a line of inspirational clothing pieces featuring caricatures of the heroes. I recently spoke with the author about the new book; here's what he had to say.

LilSugar: Are there any crossovers between the heroes you picked for your son and the ones you have selected for your daughter?
Brad Meltzer: I did 50 brand-new heroes for my daughter. But there were six heroes that I felt were worth repeating from Heroes For My Son - a sort of hall of fame that I felt needed to be there for my daughter: Rosa Parks, Amelia Earhart, Abraham Lincoln, Gandhi, Eleanor Roosevelt, and Lucille Ball. Plus, I again included my mom. C'mon. It's my mom!

LS: What were the criteria you used to make your selections? What did it take for them to "make the cut"?
BM: To pick a hero, it's like the Supreme Court definition of pornography: you know it when you see it. But in the book, there's one thing every hero has in common. They all had to do this: help someone. Some people help thousands of people directly, like Marie Curie or Susan B. Anthony. Others help us by inspiring us, like Amelia Earhart. But you do have to help someone.

It’s the dream that links every single hero I picked for her. As I now often tell my daughter Lila, no matter what stage of life you're in, when you want something - no matter how impossible it seems - you need to fight for it. When you believe in something, fight for it. And when you see injustice, fight harder than you've ever fought before.

Keep reading for more about Brad's picks, including some little-known facts about the heroes.

Should Your Child Start Kindergarten Early?

Circle of Moms — Thu, 05 Apr 2012 10:41:13 PDT

Here's another post from our friends at Circle of Moms! Every week, we bring you the best parenting and motherhood stories from our partners at Circle of Moms, including this post from Mo Cooper about the right time to start kindergarten.

Preparing for kindergarten can be overwhelming. While most children start at 5 years old, some public and private schools are enrolling children as young as 4. The decision about when to start kindergarten should depend not only on what is offered in your area, but on your child's abilities and maturity. Here are some questions to think about if you are considering "testing in" for early kindergarten admittance.

Related: Why I Skip Sex

Is Your Child Ready Academically?
Many parents who consider their child to be advanced academically prefer the early start route, and some schools, both private and public, will let them. Ashley F.'s school district allows 4-year-olds who will be turning 5 during the fall months to start kindergarten early. She signed her daughter up based on her academic readiness: "She knows her ABCs, 123s, Colors, Shapes, can write and spell her own name, mine, some other family member names, and a few other daily used words, and can read beginner books."

Jenny started her daughter in kindergarten early (at the age of 4) because she didn't want to underestimate their potential: It worked out fine for Jenny; her daughter excelled in kindergarten; she was reading "off the charts" by the time the year was over, "and was thrilled to be there."

But even if your child is familiar with letters, numbers, shapes, and colors at the age of 4, is she really ready to handle the rigorous curriculum of some kindergarten programs? Cassie C. advises waiting. In her school district, kindergarten is very structured: "Children are pushed very hard to read and write all day (even if they are not developmentally ready). The kindergarten curriculum has become very demanding on young children and can add a lot of undue stress and pressure to a 4-year-old or a newly 5-year-old."

(To find out where your child should be with reading, writing, and math in order to start kindergarten, this article can help: What Your Child Should Know by Kindergarten.)
Is Your Child Mature Enough?
It's hard to predict how any child will handle a major change such as starting kindergarten. You might know your child's technical reading and math skill level, but the social and emotional challenges of kindergarten are hard to predict. This is especially true if your child will be the youngest, or one of the youngest in class. As Lindsay H. says: "Some kids thrive in kindergarten and some struggle but it's hard to know how they will handle it until they are actually in that setting."

Circle of Moms member and preschool teacher Karol D. offers some advice on behavioral skills that are helpful in kindergarten: "The things I try to work on with my class are ability to follow 2-part directions (get a toy and sit on the carpet), [and] being considerate of others' feelings (Jenny is upset because you wouldn't share with her, is that OK?). Lastly, I make certain my class can sit quietly to listen and not be disruptive." Does your child have the maturity to learn in a kindergarten environment?

Some parents advise considering the possibility that your young child could face bullying, even at the kindergarten level. Being younger or smaller than the rest of the kids at their grade level can put a child at extra risk of being targeted by a bully. As Jane H. says, "Size . . . is important. He'll be developmentally behind . . . so when puberty hits, he will be left behind. Tweenagers can be cruel. All food for thought."

Keep reading for more tips on when to start Kindergarten.

Battle PMS With These Foods

Fitness Magazine — Tue, 06 Mar 2012 04:06:30 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Are you plagued with period pain, fatigue, or other symptoms that turn you into a zombie for the week? Get relief by upgrading your diet. Here, experts share the foods that can boost energy, beat cramps, banish moodiness, and more.

Iron-Fortified Whole-Grain Cereal

Many women, especially those who consume very little meat or are vegetarians, don't get the iron they need. This saps their energy and makes it difficult for them to concentrate, says Karen Ansel, RD, an American Dietetic Association spokesperson. "For women with heavy periods, iron is even more important because they lose larger amounts with each monthly flow. Iron-fortified whole-grain cereal is an easy way to get your daily dose." Ansel recommends looking for a box that provides at least 25 percent of the daily value for iron, then chase it down with a glass of orange juice - its vitamin C will help you absorb even more iron. At dinnertime, if you're craving iron-rich red meat, go ahead and have some, says Marissa Lippert, RD. Just stick to a lean cut (flank steak or tenderloin) and a 3- to 4-ounce portion.

More foods after the break!

What I've Learned From Baby Number Two

BabyCenter — Wed, 15 Feb 2012 03:15:00 PST

We're excited to share this post from our partners at BabyCenter! Every week, we will be bringing you the best parenting and lifestyle stories from the experts at BabyCenter, including this post from Carolyn Robertson about lessons learned from a second child.

Motherhood has been a very humbling experience so far . . . which is a nice way of saying it’s knocked me on my ass many times over. I can’t even count the number of times I’ve been midconversation with another grown-up and suddenly realized that (a) my breasts are leaking, or (b) I have a crusty old food stain on my shirt, or (c) I am decorated with Little Mermaid tattoos and sparkly dinosaur stickers and Phineas & Ferb Band-Aids.

I assumed, though, that I would have a much better handle on things the second time around. Sleep issues, tantrums, separation anxiety, potty training: been there, done that, bring it on. And then I met my second daughter.

Here are a few things that I’ve learned from baby number two:

Sleep training doesn’t always work: I was one of those moms who swore by sleep training. CIO works, I’d tell my mom friends. It’s not fun, but if you stick with it, it works. My oldest, after all, started sleeping through the night and never stopped after we let her cry it out at 6 months old. Well, it turns out it doesn’t always work, after all. I did everything exactly the same with Amelia, but at 21 months old, she’s still not a great sleeper.
Sometimes babyproofing really is necessary: I read in some baby book that we do our kids no favors when we babyproof the home - they have to learn limits, after all. Made sense to me! So with our first, we did the bare minimum (baby gate on the stairs, potentially poisonous stuff out of reach) and took care of everything else with a firm “no touch!” and gentle redirection. Worked like a charm. We figured we’d do the same with our youngest, but as it turns out our little angel loves to body slam the window screens and climb into the fireplace. Everything - everything - goes in her mouth. We tell her "no," we redirect, and she laughs and becomes that much more determined. Our house is now so childproofed that even I have trouble getting into the kitchen cupboards.
No two kids are the same: My first is shy and cautious - my second would run into traffic to hug a stranger. My first is sensitive and gentle - my second is a crazy little steamroller. They are different in every way imaginable, and I’m starting to see that all those tried-and-true tricks that worked for one probably won’t work for the other.

One last thing I’ve learned? You really can love another baby as much as you love your first. I harbored secret fears that I would never be able to love any other child with the depth and intensity that I do my older daughter. I was wrong.

What did you learn from your second - third or fourth - child?

More great reads from BabyCenter:
What does a stay-at-home mom do all day?
Is Strawberry Shortcake looking a bit trampy these days?
Five children's books that celebrate Black History Month
Seven adorable mobiles for any nursery
Is a 6-year-old too young for boarding school?

Announcing the 2012 Grammy Award Winners

Shannon Vestal — Mon, 13 Feb 2012 15:20:23 PST

The mood of the Grammy Awards was a bit somber this year in the wake of Whitney Houston's shocking death, but the show went on, and the statues were all handed out to the winners. Adele owned the night, picking up multiple awards, including those for record of the year, album of the year, and song of the year.

Plenty of other folks received Grammys too, including Kanye West, The Foo Fighters, and Taylor Swift, so to see the full list of winners, just keep reading.

Toast to Valentine's Day With a Blood Orange Champagne Cocktail

Michele Foley — Fri, 10 Feb 2012 11:50:49 PST

Fruits and veggies can be slim pickings during the Winter, but not when it comes to blood oranges. Since the crimson color of the fruit's flesh makes it a perfect pairing for Valentine's Day, putting it in a celebratory cocktail makes total sense. It's full of nutritional goodness, too: blood oranges are a great source of vitamin C, and also contains a good amount of vitamin B1 and folic acid. If you're not a drinker, substitute the champagne for soda water in this recipe.

Check out this citrus twist on the champagne cocktail when you

Blood Orange Champagne Sparkler
Adapted from Bon Appetit

Ingredients

2 teaspoons black currant liqueur (crème de cassis)
1/2 cup strained fresh blood orange juice (from two blood oranges)
Chilled brut Champagne or dry sparkling wine
2 blood orange slices

Directions

Spoon 1 teaspoon each of the black currant liqueur into two Champagne flutes. Add 4 tablespoons juice to each glass. Fill each glass with Champagne, then stir gently.
Garnish each glass with a blood orange slice.

Makes 2 servings.

Print recipe with images | without images

"We Had Drunk Sex and I Feel Awful"

Tres Community — Fri, 10 Feb 2012 03:05:00 PST

This question is from a Group Therapy post in our TrèsSugar Community. Add your advice in the comments!

I had been "seeing" this guy for about three months, when it appeared to me that he really wasn't that interested in me anymore. He would always say that I worry too much but eventually admitted that "He didn't want to be in a serious relationship, but enjoyed my company and still wanted to be friends." I stupidly agreed b/c I really liked him.

Through the time we had been seeing each other, we fooled around but never actually slept together. I had told him that I didn't want to have sex unless we were committed and since he couldn't commit, we didn't let it get that far. Well...being the idiot that I am, I decided to hang out with him one weekend and go out to have drinks. He invited me to stay the night since he didn't want me driving home intoxicated, and I agreed. The deal was we'd sleep in different rooms.

Long story short . . . I drank wayyyy too much. I didn't even realize I was so drunk until the morning. I had blacked out, and woke up to find that we had sex. I apparently came on to him, very aggressively and wouldn't take no for an answer. He told me he resisted a couple of times and told me things weren't like that anymore, but I kept pushing. He also said that I was acting completely out of character and that I usually freak out about things like that, but that I was all for it. So he agreed to it.

I don't remember any of it.

Needless to say, he says he had a great time and doesn't regret it and asked that I don't regret it either. I agreed, but told him afterward that being just friends sucks for me. He says he knows, but it's all he can give me.

I feel sooooo embarrassed and ashamed for doing this. I tried so hard not to sleep with him and I suddenly get drunk one night and am all for it!? He tried contacting me a couple of days ago, but I didn't respond. Idk if I should speak to him again. I'm hurt that I let myself get into this situation and also that he agreed to sex when he knew I was acting differently. I know it takes two to tango, but I never wanted it to be this way. Now I just feel hurt, and awkward. He says everything is cool and he's not upset about it, but I feel terrible. I don't like casual sex like that . . . especially with him. I feel cheap.

What do I do? Just move on, ignore him, and forget about the whole thing or talk to him about it? Being just friends is too hard, especially when this just happened. I really like the guy, I just can't believe I let it get that far, especially when I knew he didn't want anything more than friends.

Have a dilemma of your own? Post it anonymously to Group Therapy for advice, and check out what else is happening in the TrèsSugar Community.

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.