FitSugar

Invest in Your Bone Bank, and Do It Soon

FitSugar — Mon, 26 Jul 2010 13:30:03 PDT

On my last visit to my doctor, I was surprised to find out that bone strength peaks in women by the age of 35. After that, the body stops producing new bone and gradually loses bone mass. And in certain cases, bone loss can result in osteoporosis. Not only can osteoporosis result in a reduction of height, it leaves the body more susceptible to bone fractures. My doctor says that it's extremely important to maximize our bone strength now, to avoid the onset of problems later. Luckily, this can be done through proper diet and exercise.

Here are the two most important thing to consider for bone health:

Eating enough calcium and vitamin D is essential for healthy bones. Studies show that calcium and vitamin D are a must when it comes to bone health, and that we benefit more from eating these nutrients versus taking supplements. The RDI of calcium for women is 1,000 mg a day and for vitamin D, it's 200 to 400 IU.
Strength train for stronger bones. Weight bearing exercises will help make our bones stronger. Make sure to target areas that are susceptible to bone loss, like your shoulders, arms, spine, wrists, hips, and legs.

7 Reasons to Strength Train

FitSugar — Tue, 02 Mar 2010 05:50:40 PST

Have you starting lifting weights yet? As a reformed cardio junkie, I have learned that a little strength training goes a long way. Weight training just twice a week is all it takes to help change your body inside and out. If you still need some convincing, here are seven reasons to get pumped up about strength training.

Why Do We Need Manganese?

FitSugar — Wed, 08 Jul 2009 13:35:43 PDT

Getting enough fiber and protein is definitely on my radar, but manganese isn't a nutrient we hear about often. Just because it's rarely mentioned, doesn't mean it 's not important. Manganese has many health benefits to our bodies. It keeps your bones strong and healthy, and is important in synthesizing fatty acids and cholesterol. It's essential in keeping your blood sugar levels and thyroid functions normal. You also need manganese for healthy nerves, and it can protect your cells from free-radical damage.

Sounds pretty important, huh? To find out how much you need and what foods contain manganese

The recommended daily intake of manganese is 1.8 milligrams. If you're not getting enough, you'll know it. Symptoms include dizziness, loss of hair color, skin rash, low cholesterol, hearing loss, nausea, and reproductive system difficulties. So check the chart below to make sure you're getting your fill of manganese.

Food	Amount of Manganese
1 cup diced pineapple	1.5 mg
1 cup raspberries	.8 mg
1 cup long grain brown rice	1.8 mg
1/2 cup chick peas	.7 mg
1/5 block of tofu	.7 mg
1 cup cooked kale	.5 mg
1 cup raw spinach	.3 mg
1 oz. macadamia nuts	1.2 mg
1 oz. cashews	.5 mg
1 oz. almonds	.6 mg

How Do Calcium-Rich Foods Stack Up?

FitSugar — Wed, 08 Apr 2009 08:00:00 PDT

Calcium is crucial for women's bone health, so it's absolutely imperative that you get enough in your diet. You can fortify yourself with calcium supplements, but since women need at least 1,000 milligrams per day or more, we should also seek out calcium-rich foods. Think you know how these foods stack up, calcium-wise? Take my quiz to find out.

Source

Take the Quiz

5 Things About Building Stronger Bones

FitSugar — Wed, 11 Mar 2009 11:00:00 PDT

Many of us tend to think about bone health as an issue for our mothers or grandmothers, but the way we treat our bodies now affects bone strength later. There are a number of culprits when it comes to low bone density, but the good news is there are things you can do to prevent bone loss. Fitness magazine got the lowdown on bone health from several experts. So check out these five things about building stronger bones, and get on your way to building a sturdier frame.

Thinner women are more likely to experience bone loss at a young age, according to Elizabeth Shane, MD, of the Columbia University Medical Center. She described some of her female patients in their 20s and 30s, saying, "They are trying so hard to keep their weight low that they're skimping on important nutrients or working out too much. It's a recipe for early bone loss."
Be sure you're getting enough bone-building calcium and Vitamin D.

To see three more things about bone strength,

Increase bone mass through weight-bearing activities, but beware of incessant exercise that causes your period to stop, because it could make your bones more fragile.
Do exercises that target areas particularly susceptible to bone loss, such as your shoulders, arms, spine, wrists, hips, and legs.
Discuss your diet with your doctor to make sure you're getting essential nutrients. She may recommend adding vitamins to supplement where your diet falls short.

Source

Green Exercise: Try These Moves With a Jump Rope

FitSugar — Tue, 17 Apr 2007 09:00:00 PDT

I'm sure you all used a jump rope in your junior high gym class, and the idea of picking one up now may seem pretty lame. Let me just say that jumping rope is a great way to get your heart pumping, work on your coordination, your balance, and your agility. It also burns calories beautifully since you're moving your own body weight against gravity. Plus it tones your calves, thighs, back, abs, shoulders, arms, and bum. Jumping also helps to strengthen the bones in your lower body (which is so important for women). All that and it requires no electricity, so it's good for Mother Earth.

So now that you're anxious to start jumping, I have some moves for you to try, so

Jump like you're jogging, with one foot at a time.
Hop on one foot for 10 seconds, then switch to the other foot for 10 seconds, and continue alternating.
Hop with one foot for 10 seconds, while raising your other knee up towards your chest (you have to squeeze it in as tight as you can so the rope doesn't get caught on your knee. You'll feel this move in your abs). Then do the other side.

There's so much more you can do with a jump rope. To see what else

Jump rope backwards (this takes coordination).
Move forward while jumping rope.
Jump rope as fast as you can for one minute, then slow down the pace for two minutes, and continue the pattern.
Cross your arms while jumping rope for 30 seconds to stretch your shoulders.
Practice jumping as high as you can and swinging the rope under your feet twice (three times if you're really good).
After you're done jumping, you can use the rope to stretch out your hamstrings. Lie flat on your back, and lift your right leg up into the air. Fold the jump rope in half and take the looped end and wrap it around the back of your ankle. Then pull the other ends of the rope towards you, keeping your right leg straight. After 30 or more seconds, gently release and do the other leg.

Source

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.

6 Ways to Look Better Without Spending a Cent

Annie Tomlin — Sun, 29 Apr 2012 06:56:40 PDT

Looking good doesn't have to cost a lot of money. In fact, it doesn't have to cost a thing. There are plenty of ways to look better without spending a single penny. We talked with top dermatologists, hair stylists, makeup artists, and estheticians to score their secrets for looking your best for the best price of all: free. Read their tips here.

Reasons to Own a Jump Rope

Jenny Sugar — Sat, 07 Apr 2012 17:35:17 PDT

If running outside is not your cup of tea, and steep gym prices prevent you from hitting the pool or a spin class, you'll need an inexpensive and easy way to keep up with your cardio sessions. You may associate a jump rope with school-aged girls, boxers, or those in the military, but jump ropes are a great tool to keep in your home gym and here's why.

Cheap way to save time while burning major calories: For about $8 and 30 minutes, a 130-pound woman can burn 330 calories - running at a pace of 10 minutes per mile (six mph) only burns 270 calories.
You can do your workout anywhere: Whether you're in a hotel room on a business trip, outside on your deck, or inside your home because of bad weather, you can jump rope - just make sure the ceilings are high enough. Since a jump rope takes up so little room, it can easily be stashed in your suitcase, gym or yoga bag, or even your purse.
Jumping is good for bone health: If you're young, you're not exactly worrying about osteoporosis yet, but what you do now can help prevent this condition. It turns out that simply jumping up and down helps strengthen your bones.
It tones your legs and booty: Who doesn't want a tight and toned tush? Just like running and biking, jumping rope requires mostly leg strength. You can jump up and down, side-to-side, or forward and backward, jump while moving around the room, jump with one leg, or jump with both legs together. Varying your steps will target different muscles and also prevent boredom.

The Truth About 5 Confusing Foods

Prevention — Mon, 02 Apr 2012 04:26:43 PDT

We are pumped to share one of our fave stories from Prevention here on FitSugar!

Even the most nutrition-savvy women can get lost in the headlines. Here's what you really need to know.

By Sharon Liao, Prevention

You heard that eggs can be high in cholesterol, so you dutifully switched to whole grains for breakfast. Next, you swapped out red meat for fish - only to later learn that fish can contain dangerous levels of mercury . . . and eggs may not harm your heart after all. "With all of the different reports and headlines, it’s no wonder that many people get confused," says Angela Ginn, RD, a spokesperson for the Academy of Nutrition and Dietetics and owner of Real Talk Real Food in Baltimore, MD. To help you make sense of these and other health head-scratchers, we consulted our experts and sifted through the research. Here, the new bottom line on a few "health" foods.

1. Potatoes
This starchy veggie has a bad rap among dieters, but that’s because people tend to consume it in the form of greasy french fries, chips, and buttery mashed potatoes, says Melissa Joy Dobbins, RD, of NorthShore University HealthSystem in Evanston, IL. "When prepared the right way, potatoes are a nutritious food," she says. One medium potato, for instance, delivers five grams of fiber and nearly 20 percent of your daily quota for heart-healthy potassium.

Bottom line: Skip the fried versions and opt for baked or boiled potatoes. For an even healthier option, choose vitamin A-rich sweet potatoes or purple potatoes, which can help lower blood pressure.

Ten Healthy Ways to Splurge

2. Cheese
Hold the cheese? There’s no need if you eat it in moderation. A one-ounce serving delivers 20 percent of all the bone-building calcium that you need in a day, as well as plenty of protein and phosphorus. "The problem is that many people eat much more than one serving in one sitting," explains Sharon Richter, RD, a dietitian in New York City. And at 100 to 125 calories per ounce, that can add up.

Learn how to keep cheese, eggs, and beer in your diet after the break.