FitSugar

Are You at Risk For Iron Deficiency?

FitSugar — Mon, 25 Jan 2010 12:00:12 PST

When I was a vegetarian in college, aside from not getting enough protein, my mother was always worried that I wasn't getting enough iron. While being vegetarian doesn't automatically mean you have an iron deficiency (also referred to as anemia), it definitely puts a person at risk. Women in general are also more at risk for iron deficiency because they tend to diet more than men, and may not get enough iron from the foods they eat. Women also lose blood every month (if they're not on birth control that stops their period), and heavy periods are especially a risk factor. Pregnancy and breastfeeding can also lead to iron deficiency.

For women over 18, the RDI of iron is 18 milligrams, and eating a diet rich in iron is one way to prevent anemia. The best food sources are red meat, seafood such as salmon, oysters, and tuna, chicken, egg yolks, oats, beans, soy products, leafy greens, dried fruit, and cereals fortified with iron.

How will you know if you're not getting enough iron? Oh you'll know. Symptoms include extreme fatigue, pale complexion, weakness, shortness of breath, headaches, dizziness, cold hands and feet, irritability, sore tongue, brittle nails, and a weird craving for non-foods such as dirt or ice. If you're experiencing these symptoms, talk to your doctor. They'll help figure out what's causing your deficiency, and be able to recommend ways to get your iron levels back up to par.

Have any of you every suffered from an iron deficiency?

Eye on Iron: Cast Iron Skillet

FitSugar — Fri, 26 Jun 2009 08:00:45 PDT

Due to our complex biology and Aunt Ruby's monthly visit, women need more iron than men. Adult women should aim for 18 milligrams of iron a day, and an easy way to boost your iron intake is to cook with a cast iron skillet.

Acidic and watery foods cooked in a cast iron skillet will absorb iron molecules from the pan, and this a safe way to meet your recommended daily allowance of the important mineral. There are a couple of caveats, though. The more you use your skillet the less iron your food will absorb, because a well-seasoned pan will have a thin layer of fat coating the pan. This seasoning will interfere with some of the iron absorption. The other is taste. The longer food cooks in a iron skillet, the more likely it is to take on a metallic taste from the pan. That being said, see how much you can increase your iron when you

read more. Researchers found that the iron in one serving of tomato sauce increased from under one milligram to almost 6 mg when cooked in an iron pan. The iron in scrambled eggs increased from 1.5 mg to 5 mg. Most surprising is applesauce. A 100-gram serving (about a quarter of a pound) went from .35 mg of iron to over 7 mg when cooked in cast iron. Do you use a cast iron skillet?

Are You Getting Enough Iron?

FitSugar — Mon, 22 Sep 2008 12:00:00 PDT

Have you been feeling sleepy, run down, dizzy, or low in energy? Are you feeling short of breath or having a hard time focusing at work? Have you noticed that your skin is pale, or you often have headaches? It may have something to do with how much iron you're getting in your diet. An adult woman should get 18 mg of iron a day and if you're not reaching this goal, you may have iron deficiency anemia. Our bodies need iron to make hemoglobin, a substance in red blood cells that enables them to carry oxygen. If your cells aren't getting oxygen, then you'll experience the symptoms I mentioned above. You may also notice brittle nails and cold hands.

You may be at risk for low levels of iron if you tend to have heavy periods, are pregnant or just had a baby, if you are a long-distance runner, are a strict vegan, if you frequently donate blood, or if you have a gastrointestinal condition that makes it hard for you to absorb nutrients from your food. Meat, fortified cereals, dried beans, spinach, and potatoes with the skin are great sources of iron. To find how much iron they contain and see what other foods contain iron

Chronic Cough? Could Be Low Iron

FitSugar — Mon, 29 Oct 2007 02:00:00 PDT

Having a chronic cough can be really annoying. The pesky throat scratching kind of cough that lingers even though you don't smoke, or have asthma or throat irritating acid reflux. Well a new study has found that having a low iron count could create a persistent cough.

Iron deficiencies and anemia can cause swelling in the back of the mouth and creating sensitive vocal cords. The heightened sensitivity, along with inflamed mucous membranes, can easily cause coughing and choking from such simple acts a vigorous laughter.

Women are more prone to iron deficiencies than our male counterparts because we menstruate monthly, which taxes our iron reserves, as does pregnancy. Taking an iron supplement can certainly help calm coughs by reducing the inflammation. Having low iron can affect your immune system since iron plays a role in the production of proteins the immune system uses to control inflammation. And that inflammation can make you more susceptible to getting sick and to coughing. It is a vicious cycle. So make sure you are getting enough iron so check out: What Your RDI of Iron Looks Like.

Source

What's the Deal with: Restless Leg Syndrome

FitSugar — Tue, 12 Jun 2007 09:30:00 PDT

There are so many things that can keep me up at night, from worrying about mundane details to my husband's snoring. I just learned of a recently named syndrome that keeps an estimated 12 million Americans up at night. While it sounds almost completely fabricated, it is real and it is known as Restless Leg Syndrome (RLS).

It is more than the little leg fidget folks get when bored during the slow part of a movie. People with RLS describe the sensations as a "tugging" or "creepy crawly" feeling in the leg. It is clinically defined as a neurologic movement disorder characterized by unusual, uncomfortable sensations deep within the calves and/or thighs, resulting in an irresistible urge to move the legs in attempts to alleviate the discomfort. Because the majority of people with RLS experience symptoms at night that prevent them from sleeping the syndrome has been classified as a sleep disorder, although extended inactivity, such as long periods of sitting, can also trigger the symptoms.

The cause of the condition remains a mystery, but the handful of scientists researching the syndrome have differing theories. One thinks there may be a genetic component, while another believes low levels of iron in the brain are a contributing factor. Treatment options vary as well. Sedatives are an option, as is acupuncture. A healthy lifestyle can ameliorate the symptoms - exercise, not smoking, consuming only moderate forms of alcohol.

If you think you have RLS, you should definitely visit the Restless Leg Syndrome Foundation. You are sure to find some answers to the many question you might be having.

Anemia: Know the Signs

FitSugar — Tue, 29 May 2007 03:00:00 PDT

We all get "bone" tired every now and again, but have you ever been "blood" tired? Tired blood is an expression used to explain anemia - a condition in which there isn't enough healthy red blood cells to carry adequate oxygen to your tissues - can make you feel tired. Women are more prone to suffer from anemia from men due to menstruation, pregnancy and breastfeeding.

While there are many types of anemia, iron deficiency anemia is the most common form of the problem in the U.S. affecting 1 in 5 women. Being deficient in folate and vitamin B12 can also interfere with the production of red blood cells and create anemia.

Fatigue is the primary symptom along with pale skin, irregular heartbeat and shortness of breath. If you think you might be anemic check the insides of your lower eyelids - they should be a healthy pink. If they are not, try upping your intake of iron or you can ask your doctor to give you a blood test.

Simple ways to combat anemia are eating foods rich in iron, like: red meat, fish, chicken, green leafy veggies, dried fruits (like apricots, prunes, and raisins) and lentils or beans. Up your iron intake by cooking tomato based sauces in a cast iron skillet, since acidic foods absorb the mineral from the pan. You can always try an iron supplement; just make sure it bears the United States Pharmacopeia Seal (USP).

Fit's Tip: Veteran mid-distance runner Ceci St. Geme had her last kid over 8 years ago and she still takes pre-natal vitamins because they contain iron. So keep your friends and loved ones guessing and start taking prenatal vitamins if you tend towards anemia.

Source

Healthy Dose Link Time: Juice Recipes For Common Ailments

FitSugar — Tue, 01 Nov 2011 10:25:35 PDT

A juice cure for just about every ailment - Shape
Are your supplements hurting more than helping? - Prevention
10 healthy foods that won't even cost you a buck - Real Simple
Healthy Fall recipes that will have you back in love with your kitchen - Daily Spark
Falling asleep at your desk? Reasons why it may be anemia - Blisstree
The best places to shop for plus-sized fitness wear - Fit Bottomed Girls
Get off your butt! Why sitting may be shaving years off of your life - Health

Do Something Magnifique When You Buy Génifique This Friday

Jaime Richards — Thu, 20 Oct 2011 03:10:19 PDT

All this month, Dillard's and Lancôme have been raising funds to support St. Jude, and this Friday the 21st (aka "Genes Day"), it's your chance to help out even more. The beauty brand will donate $7 from each purchase of Génifique Youth Activating Concentrate ($58 to $125), pledging $300,000 from the day's sales to benefit the children's hospital. Watch the video above to see Lancôme's Michelle Phan and Arlenis Sosa talk more about the event. And to learn some truly touching statistics that I learned after visiting the hospital firsthand, just keep reading.

5 Questions Vegetarians Should Ask Themselves

Jenny Sugar — Thu, 13 Oct 2011 02:32:24 PDT

I've never met a vegetarian (myself included) who hasn't been asked a hundred times, "Are you getting enough protein?" But this isn't the only thing vegetarians need to watch out for. Avoiding meat means you need to pay special attention to your diet to make sure you're getting other essential nutrients as well. You also need to be careful about overdoing it with meat alternatives and dairy products, since this may prompt other health issues. If you don't eat beef, poultry, or fish, ask yourself these five questions.

Am I getting enough protein? There's no black and white number that's right for everyone since your protein intake depends on body weight and activity level; the number ranges between 40 and 90 grams. Check out this handy chart showing how much protein you need each day. Good sources of vegetarian protein include beans, soy products like tofu and soy milk, nuts, and whole grains.
Does my diet offer enough vitamin B12? Women need 2.4 micrograms of vitamin B12 each day, and since it's found in animal products, be sure you eat enough milk, cheese, yogurt, and eggs if you're a lacto-ovo-vegetarian. Vitamin B12 is also found in nutritional yeast, so sprinkle some on your popcorn or make this Vegan Mac and Cheese.

Continue reading for three more questions vegetarians should ask themselves.

Megan Fox Understands the Dangers of Extreme Dieting

Jenny Sugar — Mon, 12 Sep 2011 09:58:20 PDT

After ditching her vegan diet four months prior, Megan Fox showed off her new, softer look at the Friends With Kids premiere. Her strict no meat, eggs, or dairy diet also excluded bread, sugar, and cups of joe. It's great to see this photo of Megan looking healthy and radiant, but it's also reminded me of the dangers connected to extreme dieting.

For starters, when you deny your body certain food groups, you risk not meeting your daily essential vitamin and nutrient requirements. From how you look to your overall health can be affected. Brittle hair, nails, and bones, skin problems, anemia, diabetes, and heart problems are just a few of the complications a person may experience when a diet results in vitamin deficiencies. Extreme dieting may also mean you're not eating enough calories, which can result in quick weight loss. But dangerously low calorie consumption also slows your metabolism. Your body goes into starvation mode and holds onto energy stores, so when you stop dieting and go back to a regular diet, you end up gaining weight.

Your daily life can also be affected by extreme dieting. Not consuming enough brain-boosting foods or calories makes it difficult to concentrate, reduces energy levels, and weakens your immune system, making you more susceptible to missing work or school. Strict diets also affect your social life. You may worry about what others will say when they see you not eating basic food groups, so you skip out on plans involving food. Not to mention, very strict diets are impossible to maintain long-term, and if insane cravings take over, you'll end up binging and gaining weight.

Hollywood often associates beautiful with thin, so it's no wonder many of us try whatever it takes to slim down, so tell me . . .

Food	Amount	Amount of Iron (in mg)
Fortified cereal	1 oz	4.5 - 7
Dried apricot	1/4 cup	1.5
Raisins	1/4 cup	1.1
Molasses	1 tbsp	3.3
Garbanzo beans	1/2 cup, cooked	3.4
Pinto beans	1/2 cup	2.2
Lima beans	1/2 cup	2.2
Lentils	1/2 cup	3.2
Soybeans	1/2 cup	7
Tofu	1/2 cup	6.2
Sun-dried tomatoes	1/2 cup	9
Spinach	1/2 cup, raw	2.7
Kale	1/2 cup, steamed	2
Broccoli	1/2 cup, raw	1
Asparagus	1/2 cup, steamed	1
Potatoes, with the skin	1/2 cup	3.2
Pine nuts	1/2 cup	9
Peanuts	1/2 cup	3.9
Pumpkin seeds	1/2 cup	14
Sunflower seeds	1/2 cup	6.7
Flaxseed	1/2 cup	6.2
Ground beef	1 patty	4
Steak	3 oz	4
Turkey (dark meat)	3 oz	4
Oysters	3 oz, steamed	7.4
Trout	3 oz	4
Shrimp	3 oz	4
Egg	1 large	.7