FitSugar

Hats Off to Maple Syrup For Its Many Health Benefits

Heather Dale — Fri, 02 Sep 2011 10:48:32 PDT

When you need a sweetener, what do you turn to? Honey, agave nectar, or maybe just plane ole sugar? I'm far from being this "freaky" eater, but my sweetener of choice is organic, Grade A maple syrup. Aside from smothering pancakes and waffles in this delicious brown syrup, maple syrup is a very versatile sweetener. I like adding it to yogurt, oatmeal, or apple sauce, but you can also use it in dressings for salads, in fish or chicken dishes, or in a granola parfait, or roast some almonds in maple syrup and spicy cinnamon for a light, healthy snack. These maple syrup recipe ideas are sure to inspire you.

Pure maple syrup tastes great, and it offers a myriad of health benefits. Here are just a few:

It's an antioxidant powerhouse. Researchers at the University of Rhode Island found that maple syrup is filled with anti-inflammatory and antioxidant compounds that may help prevent several chronic and inflammatory diseases like diabetes, cancer, osteoporosis, and Alzheimer's. It also comes packed with phenolics - the beneficial antioxidant compounds in maple syrup - that may help diabetics keep their blood sugar levels balanced since phenolics inhibit the enzymes that are involved in the conversion of carbohydrates to sugar.

Here are more reasons why it's good for us.

Stop Hating Exercise and Start Loving It: Part IV

FitSugar — Thu, 18 Oct 2007 09:30:00 PDT

Recently I asked you guys to tell me all the things you dislike about exercising so that we can find ways to turn that hate into love. One thing that came up a lot is, "I don't like the muscle soreness that I get two days after working out."

Agreed - feeling sore can be a big downer and make daily practices, such as sitting on the toilet, a painful experience. The thing is that sore muscles are totally normal and totally temporary. Typically called delayed onset muscle soreness (DOMS), DOMS usually occurs 24 to 48 hours after an activity and typically lasts about 24 to 48 hours. Since it can be an uncomfortable 24 to 48 hours, here are a few ways for keeping the soreness under control:

Progress slowly, don't overdo it.
Warm up and cool down.
Stretch daily, especially after exercising.
Ice the sore area for 15 to 20 minutes/day.
Hit the hot tub or bathtub.
Take anti-inflammatory drugs (ibuprofen).
Massage sore muscle or roll it out.
Avoid strenuous activity.

Personally, I look at being sore as a reminder of the fact that I worked out and pushed myself. I may not have those washboard abs yet, but a mildly sore midsection means that those abs have been worked. A little soreness feels good once in a while, so try not to let it discourage you from exercising.

Fit's Tip: If you experience pain that lasts more than four days, you may have actually injured yourself and should consult a doctor.

Blueberries: What's Not to Love?

FitSugar — Wed, 23 May 2007 09:03:21 PDT

The darker the berry... the greater the antioxidants - just doesn't have the same ring as the sweeter the juice, but so true in the case of blueberries. Those tiny blue fruit gems are just loaded with good things for you and me.

Blueberries are antioxidants and have been found to be one of the most effective foods for destroying free radicals. It is the blue-red pigment in the berries that make them such powerful warriors against the carcinogenic free radicals. They are also a low calorie, high fiber food.

In a recent study performed on rats, blueberry extract improved age related memory loss, balance and coordination in "elderly" rats. These berries also contain tannins that help decrease inflammation, particularly in the digestive system. Plus blueberries promote urinary tract health, which is important if you are battling a UTI on vacation overseas and can't get your hands on cranberry juice.

The best thing about blueberries is they are in season right now through early fall. I love them in fruit salad, on yogurt or just in my morning bowl of cereal. How about you?

Source

Ease Sore Muscles with Cherry Juice

FitSugar — Thu, 03 May 2007 11:45:00 PDT

Cherry juice has long been know for its tartness but what about for its pain relief?

Research out of the University of Vermont found that drinking a bottle of the cherry juice blend twice a day for three days before exercise and for four days afterwards eased muscle soreness compared to those who did not drink the juice blend. So if your favorite excuse for not working out is getting sore, stop your complaining and invest in some cherry juice or yummy fresh cherries (my favorite).

What's the Deal With: Magnesium

FitSugar — Mon, 02 Apr 2007 10:59:16 PDT

I keep reading about foods that are high in magnesium, and I nod my head and I think "Great." Today, when nodding my head I finally asked myself if I knew why this mineral is important to health and I realized I was clueless. So, I did a little research and here's what I found.

Magnesium is in our bones!!!! Approximately 50% of total body magnesium is found in bones. The rest is found in cells of body tissue and organs.

Our bodies cannot produce magnesium so it is important to eat a diet rich in the mineral. The recommended daily intake (RDI) of magnesium is 300 to 320 milligrams for pre-menopausal adult women. If you are under 18 years the RDI is higher - 360 milligrams. Chard and spinach are both excellent sources of magnesium. A cup of each has a little over 35% of your RDI. Tofu is a great source as well - containing 130 milligams per 120 grams.
Magesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system.
This mineral helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.
There is a complex and not completely understood relationship between the mineral calcium and magnesium. So it is important to eat a diet rich in both.
It is believed that magnesium plays a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines.

If you are experiencing muscles cramps, you could make sure you are getting enough magnesium since a deficiency in the mineral can lead to cramping. In fact magnesium is required for over 300 biochemical reactions in the body. I'd say that is why it is considered an essential mineral.

Spice it Up: Turmeric

FitSugar — Tue, 13 Mar 2007 08:45:00 PDT

Turmeric is a bright yellow spice with an earthy, bitter, peppery flavor. It is not commonly eaten on its own, but mixed with many spices to make curry, and I love curry!!!!

Aside from adding color to curry and other foods (it is used in conjunction with annatto to color cheese and can be found in mustard), this spice has some special medicinal attributes. It has been proven to have anti inflammatory properties. Its active ingredient curcumin, works in a very similar way to non-steroidal anti-inflammatory drugs. In fact the spice has been used in Ayurvedic (traditional Indian) medicine to treat inflammatory ailments as well as an antiseptic for cuts and burns. Although it has been regarded as a medicinal spice in India and Asia for centuries, Western medicine has only recently begun to investigate turmeric - even the National Institute of Health is looking into this spice's ability to treat different types of cancer.

Fit's Tip: Sales for dietary supplements of curcumin are on the rise, but I think it is better to eat it in food (and much less burp inducing too). When cooking with curry I always add extra turmeric to my spice mix to reap the benefits of this super spice.

Two Home Remedies That Zap Away Acne

Jaime Richards — Mon, 30 Apr 2012 05:03:00 PDT

The next time a breakout decides to crash your clear skin party, no need to run straight to the store for a quick-fix cream (or, not to mention, tube after tube of concealer). What you need is probably already in your medicine cabinet or kitchen pantry. Find out what two common household ingredients will assist you in banishing spots on the spot when you read on.

3 Reasons to Love Omega-3s

Lizzie Fuhr — Tue, 17 Apr 2012 11:49:17 PDT

Often we hear all about the wonderful world of omega-3s and all the foods to enjoy in order to get an ample serving into your diet. But do you know just how much omega-3s actually help you out? Here are three reasons we're so keen on these healthful, fatty acids.

They can help lower your cholesterol. People with high cholesterol who shift away from meat and towards a more Mediterranean diet (focused on fish rich in omega-3s) have seen great results!
They improve our mood. Studies have shown that people with higher blood levels of omega-3 fatty acids have more serotonin and dopamine - two of the key neurotransmitters that keep our moods happy and balanced.
They reduce inflammation and keep your heart healthy. Omega-3's anti-inflammatory properties can help people suffering from mild inflammation or even individuals with arthritis. The same anti-inflammatory properties that help people with arthritis actually reduce one's risk of heart disease.

What's your top reason for getting in you omega-3s?

Going Vegan Could Mean Missing These Key Nutrients

Jenny Sugar — Thu, 29 Mar 2012 16:41:38 PDT

Not eating animal products means a diet low in saturated fat and cholesterol, and although it can also be used to lose weight, it's important not to skip out on valuable nutrients that often come from meat and dairy.

Vitamin B12
Most women need 2.4 mcg of this vitamin each day. It's essential for maintaining a healthy nervous system as well as healthy blood cells. Found mostly in poultry, beef, fish, and dairy products, this B vitamin has vegan sources as well including fortified cereals, fortified soy milk, kale, spinach, and nutritional yeast.

Iron
The RDI of iron for women is 18 mg, and while animal products contain iron, there are tons of vegan foods high in this mineral as well. The body needs iron to make hemoglobin, which helps carry oxygen from your lungs to the rest of your body, which is why an iron deficiency often causes fatigue. Be sure to include fortified cereal, fortified soy milk, beans such as garbanzos and lentils, tofu, sun-dried tomatoes, potatoes, sunflower seeds, flaxseeds, and peanuts in your vegan diet.

Keep reading to find out what other nutrients vegan diets might be missing.

Spring Clean Your Body With These Seasonal Detoxing Veggies

Michele Foley — Fri, 23 Mar 2012 12:35:49 PDT

Spring's arrival this week means that the farmers market is getting a brand-new makeover in the form of produce. While fresh veggies are the cornerstone to any clean diet, there are a few Spring foods with the added benefit of having natural detoxing properties.

Besides being an antioxidant powerhouse, asparagus provides digestive support to the body. Like chicory root, asparagus contains inulin, a type of prebiotic that encourages colon health while also stimulating the growth of probiotics (good bacteria) in the body. All in all, this is a major win for your digestive system! Enjoy asparagus roasted with a little olive oil, or maximize Spring's bounty by making this recipe for fava beans and asparagus with polenta.

The positive effects that artichokes have on the digestive system are many: studies show that the leafy veggie promotes healthy liver and gallbladder function because they are loaded with cynarin, which helps increase bile production (helping to get nasty stuff out of the body!), protects against indigestion, and stimulates healthy digestion. We can't think of a better way to enjoy this Spring vegetable than YumSugar's recipe for simply, steamed artichokes.

Keep reading to see what other Spring vegetable can help detox you this season.