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

read more. 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,

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

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.

Healthy Dose Link Time: Belly-Blasting Ab Workout

Susi May — Wed, 08 Feb 2012 09:43:20 PST

Grab a resistance band and tone up your middle - Fitness
Go ahead and cry! It's good for your health - HuffPost Healthy Living
Tighten up your backside in 15 minutes - Real Simple
Why your doctor's weight is important to your health - Prevention
New strategies for dropping 10 pounds safely - Shape
Add Carmen Electra to the list of celebs who Zumba - Fab Fit Fun
New drinking trend, bone luging, might be beneficial to your health - Blisstree

Questions to Ask Yourself Before Buying a Yoga Mat

Jenny Sugar — Thu, 02 Feb 2012 02:36:43 PST

Buying a yoga mat is like buying a new pair of running sneakers. It takes careful consideration and research to find the right fit. Since there are hundreds to ~~confuse you~~ choose from, narrow down your search by asking these important questions.

How Much Do I Want to Spend?
Your budget is a huge factor in the mat you end up with. Do you have the dough to lay down for the priciest one on the market or are you happy buying a cheaper mat? The upside of buying a more expensive mat, like the Manduka PRO Black Magic ($104), is durability, which will actually save you money over time.

How Thick Do I Want It?
If you're new to the mat-buying scene, you might not realize that mats come in different thicknesses. A quarter-inch is the standard mat thickness, probably like the one you've borrowed from your studio. Think about how your body feels on this mat in certain poses where your bones are pressing into the floor. If you've felt discomfort, splurge on a thicker mat, but make sure it's also dense. A thick squishy mat makes balancing postures more difficult.

Keep reading for more things to consider when purchasing a new yoga mat.

Don't Count the Pounds: Why Muscle Mass Is Important

Heather Dale — Wed, 28 Dec 2011 03:06:25 PST

It's hard not to stare at the scale after resuming your fitness routine once the holidays are over. Dinner tables covered with scrumptious dishes, and festive drinks and treats can quickly do a number on your overall body weight. But getting back in shape after indulging during the holidays shouldn't just be about the number on the scale. Here's why muscle mass is the secret to optimal health and staying slim.

More than just calories: Building muscle mass helps strengthen connective tissues, which increases bone density. By doing this, you're reducing your risk for injury, and your chance of getting osteoporosis later in life.

Here are more reasons why muscle mass is important .