FitSugar

RDI Reminder: How Much Do I Need Again?

FitSugar — Mon, 03 Nov 2008 12:00:00 -0800

We all know we should be getting enough vitamins and minerals from the food we eat. If there's any doubt in our minds that we're missing certain nutrients, we take vitamins just to be sure. The problem is, consuming excessive amounts of certain vitamins and minerals can be harmful so check out this chart for a little recommended daily intake (RDI) refresher. Pay special attention to the amounts because some are needed in micrograms (mcg), and some are needed in grams (g).

Vitamin	Amount	Sources
Vitamin A	700 mcg	Carrots, sweet potatoes, dark-green veggies
Vitamin B1 (Thiamine)	1.4 mg	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads
Vitamin B2 (Riboflavin)	1.2 mg	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish

To see the rest read more.

Vitamin	Amount	Sources
Vitamin B3 (Niacin)	14 mg	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast
Vitamin B5 (Pantothenic acid)	5 mg	Whole grain cereals, beans, eggs, meat, some energy drinks
Vitamin B6 (Pyridoxine and Pyridoxamine)	1.3 mg	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas
Vitamin B7 (Biotin or Vitamin H)	30 mcg	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains
Vitamin B9 (Folic Acid)	400 mcg	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal
Vitamin B12 (Cobalamin)	2.4 mcg	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals
Vitamin C	75 mg	Oranges, strawberries, grapefruit
Vitamin D	200 units	Milk, sunlight
Vitamin E	15 mg	Eggs, fortified cereals, fruit, green leafy vegetables (such as spinach), meat, nuts, poultry, vegetable oils (corn, cottonseed, safflower, soybean, sunflower), olive oil, wheat germ oil, and whole grains
Potassium	4,200 mg	Potatoes, tomatoes, white beans, lentils, yogurt, bananas, broccoli, soybeans, avocado
Calcium	1,000 mg	Dairy products, nuts, broccoli, fortified orange juice, sardines
Protein	40-60 g (depending on your weight and activity level)	Dairy products, nuts, meat, poultry, fish, eggs
Iron	18 mg	Molasses, liver, dates, baked potato with the skin, kidney beans, chickpeas, oats, beets
Zinc	9 mg	Oysters, red meat, chicken, beans, nuts, whole grains, dairy products, fortified cereals
Magnesium	300 mg	Chard, spinach, tofu, artichokes, lima beans, scallops, sea bass
Phosphorus	700 mg	Bran, cocoa powder, dairy products, seafood, chickpeas, garlic, lentils, soybeans, nuts, liver, eggs, chicken, yeast

I printed this chart and put on the inside of a cabinet door in my kitchen so I can conveniently refer to it.

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The Skinny on: Vitamins vs. Minerals

FitSugar — Mon, 06 Oct 2008 14:30:00 -0700

We all know we should be consuming enough vitamins and minerals. We need them in order to stay healthy, but did you ever think about what the difference between the two is? Vitamins come from the plants and meat we eat. They are essential nutrients that fall into one of two categories: water soluble or fat soluble. Vitamin C and all eight B vitamins are water-soluble, which means water is required for their absorption. These nine vitamins are found mostly in fruits, veggies, and grains. You need water-soluble vitamins every day, and the extra is flushed out when you go to the bathroom. Vitamins A, D, E, and K are fat-soluble, and are mostly found in fatty foods such as meat, dairy, vegetable oils, and oily fish. They require fat for absorption and are stored in fat tissue for later use. If you eat excessive amounts of fat-soluble vitamins, they can be harmful to your body so pay close attention to your diet.

To hear all about minerals and find out if taking supplements is necessary read more.

Minerals fall into one of two categories as well: macro or micro. The ones needed in quantities of 100 mg or more are considered macro such as calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur. The ones needed in much smaller, trace amounts are considered micro. Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are micro minerals. There are 16 essential minerals needed by the body, and you can obtain them from a variety of foods including meat, cereals, bread, fish, milk, vegetables, fruit (especially dried fruit), nuts, and also from water.

Fit's Tip: The best way to get the vitamins and minerals your body needs is from your diet. As long as you're eating a variety of foods, vitamin supplements aren't necessary.

Is Your Diet Missing Magnesium?

FitSugar — Fri, 28 Dec 2007 07:30:00 -0800

If healthy living is part of your plans for how to tackle 2008, then you need to ask yourself if your diet is missing magnesium. This mineral is mighty but is often over looked, even though it participates in hundreds of bodily functions that foster good health. It contributes to bone strength; in fact 50 percent of your total body magnesium is found in the bones. It also helps promotes a robust immune system and normalizes muscle, nerve, and heart function. Pretty convincing list, don't ya think?

Women ages 19 to 30 should get 310 milligrams daily of the mineral, and women over 31 need 10 milligrams more, with their daily recommended intake (RDI) being 320 milligrams. The good news is that whole grains are high in magnesium, especially quinoa. An ounce of dry roasted almonds contains 80 milligrams of magnesium while dry roasted cashews contain 75 milligrams. If you are looking for a food source a little lower in fat, then be sure to add beans to your diet. A cup of cooked black beans contains 75 milligrams of magnesium as well. Dairy products are also a good choice, just remember to choose low fat ones.

Stained Teeth? Coffee Is Not the Only Culprit

FitSugar — Tue, 24 Apr 2007 11:00:00 -0700

We all want our teeth to be bright and white. There are so many whitening products and toothpastes on the shelves at my local drugstore. Dentists, for a pretty penny, professionally bleach stained and colored teeth.

There's nothing wrong with wanting to have pearly whites, but these products can make your teeth sensitive to cold and hot temperatures. Which can be surprisingly painful, so why not prevent the stains before they start?

If you're concerned about your teeth becoming stained, try to avoid these as much as possible:

Coffee, tea, cola, and red wine - consider cutting back if it's not possible to ditch these altogether, and brush your teeth immediately after you drink them.
Smoking - Don't you have enough reasons to quit?
Certain fruits and veggies - apples and potatoes can stain your teeth, so brush after eating them. Teeth, like people, are unique and not everyone's teeth will react the same way to the same foods.
Minerals in the water you drink can also discolor your teeth. Some cities add fluoride to the water supply - excessive fluoride from water or mouthwashes can also cause discoloration.

Fit's Tips: Anything that can stain your carpet can stain your teeth - so brushing after each meal and snack can help prevent stains. Keep toothpaste and a toothbrush in your desk drawer at work, so you can brush after your morning coffe.

Also, make sure to floss your teeth daily and get your teeth professionally cleaned every 6 months. It's good to know that some of these stains can be gently scraped off by your dentist.

Source

Vitamins and Minerals: What's the Diff?

FitSugar — Mon, 09 Apr 2007 02:00:00 -0700

First off, it's good to know that our bodies require 6 nutrients:

Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

Carbs, fat, and protein are known as macronutrients because we need to eat them in larger quantities (grams per day). Our bodies metabolize them and turn them into energy.

Vitamins and Minerals are considered micronutrients because we need them in smaller quantities (milligrams per day). They don't give us energy but rather help our bodies carry out necessary and important physiological processes.

Vitamins are either water-soluble (water is required for absorption and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: Vitamin C and all 8 B vitamins. There are 4 fat-soluble vitamins: A, D, E, and K.

Each of these vitamins have unique roles and functions in our bodies. For example, Vitamin A promotes healthy eyesight and helps us see in the dark while Vitamin K plays an essential role in clotting the blood.
Minerals are either Macro (major) or Micro (trace) minerals. Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur are considered Macro minerals and are needed in quantities of 100 mg a day or more.
Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are Micro minerals, and are needed in much smaller or "trace" amounts.

There are 16 essential minerals and they are also needed to keep the body healthy. Calcium prevents osteoporosis and iron prevents anemia.

Want to know what else makes them different? Then read more

Vitamins are organic which means they contain carbon, and they contain atoms of one or more different elements. Minerals are pure inorganic elements (containing atoms of the same element), meaning they are much simpler in chemical form than vitamins.

Vitamins can be affected by heat, light, and chemicals so proper processing, cooking, and storage is necessary to preserve their health benefits. Minerals on the other hand are considered more stable.

Fit's Tips: To get enough vitamins and minerals each day, make sure you're eating a variety of fresh fruits, veggies, whole grains, and protein. It's completely possible to get everything you need in your diet alone. If you are concerned about a deficiency, get tested by your doctor.

Vitamins: Natural vs. Synthetic

FitSugar — Tue, 20 Feb 2007 14:10:17 -0800

Many of today's vitamin and mineral supplements are made synthetically through chemical processes, rather than derived directly from plants or other foods. Some manufacturers do make supplements directly from natural sources, and claim that these vitamins are superior in quality to their synthetic cousins.

So which ones are better for you?

Basically, it comes down to science. If the molecular structure of a synthetic vitamin and one made from natural foods are the same, then there is no real difference between their effects on the body.

Most synthetically made vitamins are identical to the natural ones. If one says, "better quality," don't rely on that unless their claim is backed up with scientific evidence or reasoning.

The list of ingredients and their amounts are the most important aspects to look at when comparing the two. If the lists are the same, then go for the cheaper one. Some synthetic vitamins contain artificial chemical colors, or are made with products that some people are allergic to. If this is the case, you may want to choose the food based, natural vitamins.

Fit's Tips: Just so you know, most synthetic vitamins and nutrients are both cheaper and purer.

Healthy Honey

FitSugar — Fri, 08 Dec 2006 07:30:00 -0800

What's the buzz? Honey has so many wonderful characteristics besides its natural sweet flavor - they don't call it the "ancient healer" for nothing.

Besides being great at soothing a sore throat, check this out, Honey....

it could be helpful in treating your allergies.
it's antimicrobial because of its high sugar content, so it's great for treating cuts and burns to prevent scarring.
it contains vitamins B6, thiamin, niacin, riboflavin, and pantothenic acid.
it also has minerals like calcium, copper, iron, magnesium, potassium, and zinc.
it contains natural antioxidants such as vitamin C.
There are over 300 different varieties of Honey, ranging in color and flavor, depending on what plants the bees gather nectar from.
Honey never goes bad, because it's slightly acidic, bacteria won't grow in it.

Fit's Tip: Using Honey in your baked goods will keep them moist for a longer period of time.

Mineral supplement combination (By mouth)

admin — Thu, 04 Sep 2008 20:09:59 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Supplies your body with minerals if you are not getting enough through your regular diet.

Brand Name(s)

Calcium/Magnesium/Zinc, Florical, Monocal, Mineral Compleet, Magnebind 200, Nonamin, Mineral Compleet Chelated, Life-Pack Women's, Slow-Mag, Mag64, Mag Delay, Mag-SR Plus Calcium, Nutra-Support Bone, Tonsiline, 666 Preparation w/Quinine

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have had an allergic reaction to any of the minerals that are in the specific supplement you are using. The label on the package should list all of the minerals that the supplement contains.

How to Use This Medicine

Tablet, Chewable Tablet, Coated Tablet, Long Acting Tablet, Capsule, Liquid Filled Capsule, Long Acting Capsule, Liquid, Powder

Your doctor will tell you how much of this medicine to use and how often. Do not use more medicine or use it more often than your doctor tells you to.
If you are using this medicine without a prescription, follow the instructions on the medicine label.
Measure the oral liquid medicine with a marked measuring spoon, oral syringe, or medicine cup.
Some minerals, such as calcium, may need to be taken with food or milk. Read the package label to find out if you need to take your supplement with food or milk.
Some oral liquid supplements can be mixed with water or juice. Read the package label to find out how to take your supplement if you want to mix it in water or juice.

If a dose is missed:

Missing a dose of a mineral supplement is usually not a problem.
If you miss a dose or forget to use your medicine, use it as soon as you can. If it is almost time for your next dose, wait until then to use the medicine and skip the missed dose. Do not use extra medicine to make up for a missed dose.

How to Store and Dispose of This Medicine

Store the medicine in a closed container at room temperature, away from heat, moisture, and direct light. Some oral liquid supplements need to be stored in the refrigerator. Read the package label to find out how to store your liquid supplement. Do not freeze.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine away from children and never share your medicine with anyone.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Some medicines contain minerals. For example, many antacid medicines (such as Tums®) contain magnesium and calcium. Read the label on any medicine to make sure you are not getting too many minerals.
Some minerals can interfere with other medicines. You might need to take your mineral supplement at a different time than you take other medicines. If you are using any other medicine, ask your pharmacist or doctor about this.

Warnings While Using This Medicine

Make sure your doctor knows if you are pregnant or breastfeeding.
Some minerals should not be used if you have certain health problems. If you have an on-going disease or other health problem, do not use this medicine unless your doctor says it is okay. Some health problems that could be affected by minerals are cancer, diabetes, kidney disease, kidney stones, food allergies, hypoglycemia (low blood sugar), or problems with your hyperparathyroid gland.
If you are using a mineral supplement that contains iron, it might have enough iron to poison a small child. Be very careful to keep this medicine out of the reach of children. If a child does swallow some of this medicine, call a doctor or poison control center right away.

Possible Side Effects While Using This Medicine

If you notice these less serious side effects, talk with your doctor:

Diarrhea or constipation
Nausea, loss of appetite, or upset stomach

Review Date: 8/4/2008

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A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 45_5326

Parenteral mineral/trace mineral combination (Injection)

admin — Thu, 04 Sep 2008 20:09:35 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Provides your body with needed minerals when you are dehydrated or cannot eat food by mouth. You also may need this medicine if you have certain nutrition problems, or serious medical problems such as AIDS, cancer, or burns.

Brand Name(s)

Dexferrum, Infed, Chloromag, Iodopen, Calphosan, Venofer, Ferrlecit, Multilyte-20 Concentrate, Multilyte-40 Concentrate, Molypen, M.T.E.-7, M.T.E.-5, Multitrace-5, M.T.E.-5 Concentrate, M.T.E.-4

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

This medicine is ordered by a doctor to provide nutrients that your body needs. Unless your doctor tells you otherwise, there is no reason why you should not receive this medicine.

How to Use This Medicine

Injectable

Your doctor will prescribe your exact dose and tell you how often it should be given. This medicine is given through a needle placed in one of your veins.
A nurse or other trained health professional will give you this medicine.
You may be taught how to give your medicine at home. Make sure you understand all instructions before giving yourself an injection. Do not use more medicine or use it more often than your doctor tells you to.You will need to add this medicine with another solution before using it.
Do not use this medicine if the liquid looks cloudy or has solid pieces floating in it. Do not use the medicine if it is leaking from the bag or container. If your medicine comes in a single-dose vial, throw away any medicine that is left over after you have removed your dose from the vial. Carefully follow all instructions for preparing and using this medicine.

If a dose is missed:

This medicine needs to be given on a fixed schedule. If you miss a dose or forget to use your medicine, call your doctor or pharmacist for instructions.

How to Store and Dispose of This Medicine

If you store this medicine at home, keep it at room temperature, away from heat, moisture, and direct light.Some forms of this medicine may need to be stored in the refrigerator. Follow your pharmacist's instructions. Remove the medicine from the refrigerator at least 2 hours before using it. This will bring the solution to room temperature and make the injection more comfortable for you. Do not heat the medicine in a microwave oven.
Throw away used needles in a hard, closed container that the needles cannot poke through. Keep this container away from children and pets. Follow any special instructions about how to throw away empty medicine bottles, tubes, or bags.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine away from children and never share your medicine with anyone.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Make sure your doctor knows if you are also using a heart medicine called digoxin (Lanoxin®, Digitek®).
Tell your doctor if you are using any medicines that make you sleepy. These include sleeping pills, cold and allergy medicine, narcotic pain relievers, and sedatives.
Do not use any other mineral supplements or electrolytes (such as GoLYTELY®, Pedialyte®, or Gatorade®) without asking your doctor first.

Warnings While Using This Medicine

Make sure your doctor knows if you are pregnant or breast feeding. Your mineral needs may be different than normal.
Make sure your doctor knows if you have liver problems or kidney disease. Tell your doctor if you have diabetes, heart disease, heart rhythm problems, or if you are on a low-salt diet. Make sure your doctor knows about any other health problems you may have.
Your doctor will need to check your blood or urine at regular visits while you are using this medicine. Be sure to keep all appointments.
Giving this medicine too quickly may be dangerous, even life-threatening. Follow the instructions from your doctor or pharmacist giving this medicine. Always use the IV pump and other equipment as recommended by your doctor or pharmacist.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Confusion, weakness, trouble moving, or seizures.
New coughing or trouble breathing.
Heartbeat that is uneven or too fast.
Lightheadedness or fainting.
Muscle twitching.
Numbness or tingling in your hands, feet, or lips.
Pain, redness, or swelling where the medicine is given.
Sudden sweating, flushing (heat and redness to the face and upper body), or chills.
Swelling in your hands, ankles, or feet, or rapid weight gain.
Trouble urinating, or a change in how much or how often you urinate.
Yellowing of your skin or the whites of your eyes.
Vomiting blood.

If you notice these less serious side effects, talk with your doctor:

Blurred vision.
Dry mouth, increased thirst, diarrhea, stomach pain, nausea or vomiting.
Muscle cramps.

Review Date: 8/4/2008

A.D.A.M. Copyright

adam.com

Source Doc: 45_5300

Vitamin/mineral combination, adult formula (By mouth)

admin — Thu, 04 Sep 2008 20:09:31 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Multivitamins with minerals are given to people who need more vitamins and minerals in their diet.

Brand Name(s)

Nicomide, Premesis Rx, Strovite Advance, Hemocyte Plus, Vinate II, Duet, Duet Stuartnatal, PreCare Premier, Vita S Forte, Encora, Folgard OS, Vica-Forte, Strovite Plus, CalciFol, Centrum

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have had an allergic reaction to a vitamin, multivitamin, or any mineral (such as fluoride, calcium, iron, zinc, and others).

How to Use This Medicine

Tablet, Long Acting Capsule, Capsule, Liquid, Chewable Tablet, Wafer, Liquid Filled Capsule, Long Acting Tablet

Your doctor will tell you how much of this medicine to use and how often. Do not use more medicine or use it more often than your doctor tells you to.
If you are using this medicine without a prescription, follow the instructions on the medicine label.
Swallow the capsule or tablet whole, unless the directions say you can break, crush, or chew the vitamin. Some tablets have a special coating and should not be chewed. Chewable tablets should be chewed thoroughly before swallowing.
Measure the oral liquid vitamins with a marked measuring spoon, oral syringe, medicine dropper, or medicine cup. You may mix the liquid with food.
For spray vitamins: Spray the liquid directly into your mouth, on the inside of your cheek. Wait 30 seconds before swallowing.

If a dose is missed:

If a dose is missed, you can take it when you remember.
It is generally not harmful if you miss a dose of a multivitamin.

How to Store and Dispose of This Medicine

Store at room temperature in a closed container away from heat, moisture, and light. Do not freeze.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine away from children.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Warnings While Using This Medicine

If you are pregnant or breast feeding, check with your doctor. It is very important during this time to take the right vitamins in the right amounts.
Make sure your doctor knows if you have kidney disease. You should not use certain brands of this medicine if you have kidney disease or are on dialysis. Some brands contain ingredients that could be harmful if your kidneys are not working properly. Always ask your health caregiver what specific brands of this medicine will work best for you.
This medicine might contain phenylalanine (aspartame). This is only a concern if you have a disorder called phenylketonuria (a problem with amino acids). Talk to your doctor before using this medicine.
You should not use more of this medicine than your doctor has ordered or more than the label on the bottle recommends. Certain vitamins can build up in the body and may cause harm.
Vitamin supplements can sometimes make the stool darker and the urine dark yellow. This is normal.

Possible Side Effects While Using This Medicine

If you notice these less serious side effects, talk with your doctor:

Constipation or diarrhea
Loss of appetite, indigestion, or nausea
Staining of teeth
Tiredness

Review Date: 8/4/2008

A.D.A.M. Copyright

adam.com

Source Doc: 45_5295