FitSugar

Fit Tip: Snack on Vitamin A Foods After a Workout

FitSugar — Mon, 26 Jan 2009 14:30:00 -0800

After a workout, it's a good idea to have a little snack. It helps refuel your body and gives you energy after exerting so much. As I've said before, try to eat something rich in protein to help rebuild your damaged muscle tissue. The snack should also be high in vitamin A because just like the amino acids in protein, this nutrient also helps repair microtears that occur in muscles. Not only that but vitamin A helps produce white blood cells so you can fight off infection, which is perfect if you work out in a public facility, especially during cold and flu season. Some great snack ideas include carrots, carrot juice, mango, dried apricots, red pepper, sweet potato, spinach, and eggs.

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Swiss Chard Fills the Holes in Your Diet

FitSugar — Fri, 02 Nov 2007 03:00:00 -0700

I crave greens, no matter the season. When it is cold outside, I often choose a cooked green over salads. I just want to eat warm food. One of my favorites greens to cook is swiss chard, and it comes in colors too. The leaves are green, but the stems and veins can be white, yellow or red. The red is my favorite since the color combination is quite dramatic.

Not only is it tasty, and similar to spinach and beet greens, but chard is also loaded with nutrients. It is a great source of vitamin K and vitamin A. One cup of cooked chard contains half of your daily recommended intake of vitamin C and 3.5 grams of fiber. It also provides 30 percent of your RDI for magnesium and 25 percent of the valuable mineral potassium.

Are you convinced yet? This is a super food. Don't know what to do to the chard? Just rip the leaves from the stems. Chop up the stems and sauté the leaves and stems with olive oil and garlic. Or you could try out this recipe: Whole Wheat Pasta with Chicken, Chard and Peppers. It is delish!

Are you a fan of Swiss chard? Tell me your favorite way to prepare it in the comments section below.

Do You Know Your RDI?

FitSugar — Fri, 14 Sep 2007 12:30:00 -0700

How's your nutritional life going? Most of us read food labels, but do we really know how much we need of certain minerals. The recommended daily intake of all those beneficial vitamins can be hard to remember.

So here's a little quiz to challenge your knowledge of the basics. Hopefully it will jog your memory and help you the next time you sit down to eat!

Take the quiz

5 Things: Healthy Hair

FitSugar — Thu, 13 Sep 2007 03:00:00 -0700

We all want to have gorgeous, full, shiny locks of hair. Since we aren't all genetically blessed with strong and lustrous looking hair, here are some things you should know about hair, and some tips to making yours healthier.

Shedding hair is totally normal. Everyone loses between 40 and 120 strands of hair a day.

If you're worried that you're losing more than this, make sure that you are getting enough iron in your diet. The RDI of iron is 18 mg a day.
Also make sure to eat foods rich in Vitamin A (cheese, eggs, carrots, and spinach), Vitamin C (citrus fruits, potatoes, and tomatoes), Vitamin E (soy and leafy greens), and Vitamin B12 (chicken, fish, eggs, and milk) to promote healthy hair.
Brush your hair before you step into the shower to shampoo it. A few strokes of a brush will loosen up product buildup and gently detangle your hair. It also stimulates the scalp and promotes blood flow which helps to deliver nutrients to your hair follicles.
When hair becomes dry or damaged, the hair shaft splits at the end, causing what's called a split end (as I am sure you know from experience). If you notice one, cut it at least 1 inch above the split (resist splitting apart the hair with your fingers). A split end can split the hair all the way up to the scalp, so snip it as soon as you spot one. Getting regular haircuts to trim away dead ends will also keep your hair healthy.

What Does Your RDI Look Like: Vitamin A

FitSugar — Thu, 26 Jul 2007 11:45:00 -0700

I know I'm supposed to be getting a certain amount of Vitamins and Minerals each day - That's what RDI is (formerly known as RDA). It stands for Reference Daily Intake and it represents the suggested daily intake levels for nutrients.

That being said, when it comes to Vitamin A, women should get 700 mcg (micrograms) or 2,310 IU (International Units) a day. This vitamin helps with vision, bone growth, cell growth and repair, and cell division. It aids in regulating the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging. What a busy little vitamin!

Sounds great, but how can I make sure I'm getting enough? I mean, what does that much Vitamin A look like when it comes to food?

Want to see a chart to help you figure it out? Then read more

Here's a list of common foods we eat and how much Vitamin A (in IU) they contain. Remember a woman needs 2,310 IU of Vitamin A a day. The amounts may surprise you.

Food	Amount	Amount of Vitamin A (in IU)
Sweet Potato (baked)	1/2 cup	15,740 (wow!)
Carrot	1 medium	10,255
Acorn Squash	1/2 cup	439
Apple	1 medium	75
Fresh Apricot	1 medium	674
Arugala	1 cup	475
Asparagus (steamed)	6 medium spears	905
Banana	1 medium	76
Beet greens (cooked)	1/2 cup	5,511
Red pepper	1/2 cup	2,333
Yellow Pepper	1/2 cup	150
Broccoli (steamed)	1/2 cup	1,207
Butternut Squash (cooked)	1/2 cup	10,950
Grapefruit	1/2 medium	1,414
Corn on the cob	1 medium ear	146
Kale (steamed)	1/2 cup	8,854
Spinach (raw)	1 cup	2,813
Strawberries (fresh)	1/2 cup	10 (I thought there'd be more)
Plum	1 medium	227
Peach	1 medium	319
Orange	1 medium	295
Watermelon	1/2 cup	438
Zucchini (steamed)	1/2 cup	1,005

Now I can see just where my Vitamin A is coming from. I thought fruits would contain more Vitamin A than green vegetables, but this chart has proven me wrong. It's good to know that it's pretty easy to get your daily amount, just make sure to include lots of green veggies or a carrot once a day and you're good to go.

Fit's Tips: Is it possible to get too much Vitamin A? You bet. Retinol is the direct form of Vitamin A found in multivitamins, cod liver oil, liver, fortified foods, and whole milk products. High doses during pregnancy can cause birth defects and liver toxicity. Excessive amounts can also lead to bone fractures.

The government considers 3,000 mcg (10,000 IU) the maximum amount of vitamin A that you should get from supplements, animal sources, and fortified foods each day. NOTE: Beta carotene, which is converted to vitamin A by the body, is not associated with an increased risk of fractures or problems during pregnancy. That means you can eat as much Vitamin A-rich fruits and veggies as you want, but be sure to check food labels and multivitamins to make sure you are not getting an excessive amount of Vitamin A.

Source

Don't Skip The Garnish: Italian Parsley Is Loaded With Good Things

FitSugar — Thu, 17 May 2007 15:45:00 -0700

It seems that every recipe I make these days calls for chopped fresh Italian parsley to be sprinkled over the finished product. I will be the first to admit I have become a lazy cook and lately I've been skipping that final step. I've been going un-garnished. I was curious, by omitting this finishing touch, was I missing out on adding extra nutrients to my meals. It looks like the answer is yes; I have been short changing myself a bit.

This gem of an herb is chock full of vitamin K, vitamin A, folate, vitamin C, potassium, and fiber, like most green, leafy veggies. Italian parsley is also full of flavanoids containing antioxidant, antiviral, anti-inflammatory, and anti-tumor properties. Most importantly, parsley of all varieties is high in volatile oils that inhibit tumor formation in the lungs, at least in animals. The activity of parsley's volatile oils qualifies it as a "chemoprotective" food, and in particular, a food that can help neutralize particular types of carcinogens.

With that knowledge I will take the extra minute or two needed to chop my parsley and toss it on my dish. How about you?

Are You Getting Your RDI?

FitSugar — Tue, 24 Apr 2007 02:30:00 -0700

Is it me or are you confused about how much of each vitamin and mineral you are supposed to get each day?

Some of my friends take daily vitamins, and some eat fortified foods like calcium-enriched orange juice. It that necessary, or do we get enough in the foods we eat?

The first step in answering that question is to know how much we need to get each day. Here's a chart to make it a little more simple for you. These numbers are the RDI (reference daily intake) for women.

Want to see? Then read more.

Vitamin	Amount	Foods it's Found in
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
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)	6 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	40-60g (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	8 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

Sweet Potatoes: Not Just For Thanksgiving

FitSugar — Thu, 29 Mar 2007 03:00:00 -0700

I think sweet potatoes have gotten a bad rap because of their high carb content. They shouldn't be overlooked because they are one of the most nutritious foods you can eat. Not only that, they are a great option if you're craving something sweet.

Want to know why they're so good for you?

They're bursting with healing antioxidants due to their high levels of vitamins A and C. Antioxidants work in your body to help eliminate free radicals which are the chemicals that damage cells and are associated with the development of conditions like colon cancer. These vitamins are also anti-inflammatory, so they can help reduce the severity of certain conditions like asthma and arthritis.
They're low in calories and have no fat.
They are labeled as a low-glycemic index food, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.
They are also high in vitamin B6, manganese, copper, potassium, and iron.
Eating sweet potatoes with their high vitamin A content may help save your life if you or someone you love is a smoker. A common carcinogen in second-hand smoke known as benzopyrene induces vitamin A deficiency. If you aren't getting enough of this vitamin, you could increase your chances of developing emphysema. A diet rich in vitamin A can help prevent it.

Fit's Tips: When you go to a restaurant, choosing sweet potato fries is a healthier choice than regular French fries, but they're still deep-fried. To get your fill of the nutritious goodness in sweet potatoes, bake them whole (don't cut or poke them) in the oven at 400 for 40 minutes to an hour. If you love the fry idea, but don't want all the fat, just cut them up (leave the skins on), drizzle a little olive oil over them, and bake in a pan. Mmmmmm.

Vitamins: Water-Soluble vs. Fat-Soluble

FitSugar — Thu, 22 Mar 2007 03:00:00 -0700

Vitamins are either water-soluble or fat-soluble. But what does that really mean...

Here's the deal. When you take a vitamin supplement that is water-soluble, your body metabolizes what it can and flushes out the excess through pee. Your body does not store theses vitamins so it is important to get them daily through diet or a supplement. Vitamin C, vitamin B2 (Riboflavin), and vitamin B9 (Folic Acid) are all water-soluble.

Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins. You also need a little fat in your diet to absorb fat-soluble vitamins. Vitamins A, D, E, and K are fat-soluble. Since these vitamins are stored in the body, you generally don't need to take supplements of them. You can actually create a toxic build up - oh my!

Fit's Tips: If you are taking supplements, make sure you're not taking more of the water-soluble ones than your body can absorb at one time. If you do, you're literally flushing your money down the toilet.

Know Your A, B, Cs: Vitamin A

FitSugar — Thu, 15 Mar 2007 12:30:00 -0700

Vitamin A - What doesn't it do? It helps with your vision, bone growth, cell growth and repair, and cell division. It helps regulate the immune system, and makes white blood cells, which help to fight off infections. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses. It also speeds up healing when you get cut, and prevents your skin from aging.

It's a good thing that vitamin A is found in so many of our foods, so you usually get enough in your diet. Colorful fruits and veggies are great sources of this vitamin. The RDA (recommended daily allowance) for women for vitamin A is 700-750 micrograms.

Are you getting enough? To find out read more

Food	Serving size	% of RDA for women
sweet potato	1/2 cup	200%
carrot	1 medium	145%
kale	1/2 cup	34%
mango	1/2 medium	28%
raw spinach	1 cup	26%
papaya	1/2 medium	21%
red bell pepper	1/2 medium	20%
canteloupe	1/2 cup	18%
large egg	1	13%
romaine lettuce	1 cup	10%
raw tomato	1 medium	5%
green bell pepper	1/2 medium	2%
orange	1 medium	2%

Well, as you can see, it's pretty easy to get your RDA of vitamin A. If you eat a salad, a carrot, or baked sweet potato, you're good to go.