FitSugar

Know your A, B, Cs: Riboflavin

FitSugar — Fri, 01 Dec 2006 02:00:00 -0800

How many times have you seen Riboflavin listed as an ingredient and thought "another food additive." Well it is not. Riboflavin is the scientific name for vitamin B2.

Like other B vitamins, Riboflavin aids in the production of metabolizing food by converting carbs into sugar which is burned to produce energy. B2 joins forces with the other B vitamins to break down fats and protein. It also promotes healthy skin, hair and nails and general good health.

Riboflavin is also used as food coloring because of its bright yellow-orange hue. It is the culprit for turning your pee that intense yellow if you take a multi-vitamin, which you should consider since the body does not store riboflavin.

Spinach and asparagus are both high in B2s as are milk, cheese, almonds, yeast and liver – does any one out there eat liver anymore? I am truly curious.

Wondering how much of Riboflavin you need - the RDA for adult women is 1.2 mg and a cup of spinach contains about 25% of your daily need. Worried that you are not getting enough of it? Signs of deficiency include cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and bloodshot or itchy eyes.

Know Your Enemy: Poison Ivy!

FitSugar — Fri, 01 Jun 2007 02:30:00 -0700

'Tis the season for Hiking and trail running. There's a lot of beauty in these woods, but you got to be careful and avoid the poison ivy that lurks at the edges of the forest. Yes, it pays to know your enemy.

First off, it is the uroshiol oil on the plant that is the culprit and creates the horrible itchy, blistery skin reactions associated with poison ivy. While some people don't have a reaction to the oil, others may be hospitalized because their reaction is so severe. You should also know that even if you've been exposed to poison ivy and had no reaction, you are not necessarily immune to it. People can develop reactions at any time of their lives, so it is best to avoid poison ivy at all costs.

You will experience symptoms wherever the oil makes contact with your skin. First you will get a red, itchy spot on your skin, that develops into blisters. Once you wash your skin with soap and cold water, the rash won't spread. If you pop the blisters, the rash won't spread either, but the wounds could become infected so it is best not to pop them.

Many plants can look like poison ivy, so pay close attention whenever you're walking in moist areas. The rule "Leaves of 3, Let it be," doesn't always work. It can grow in groups of 3 leaves, with a larger middle leaf, but it can also grow up to 9 leaves in a group.

Want to know what to look out for, then read more

Poison ivy needs light to grow, so often you'll find it lurking on the edge of woods, roads, parking lots, and fields. In the deep woods, poison ivy can't get enough light, so watch out for moist places that get enough sunlight.
Poison ivy generally grows in a cluster of low weed-like plants, but it can also be a vine that climbs up trees.
The edges of the leaves have tiny "teeth."
The leaves aren't always green - they are reddish in the spring, green in the summer, and yellow or orange in the fall.
The berries are typically white.

Fit's Tips: To avoid getting poison ivy, wear long pants and shoes that cover your entire foot if you are going to be trekking in the woods. If you know you've been exposed to poison ivy, rinse the area immediately with COLD water - hot water will open your pores and let the oil in, which could make your reaction worse.

Here are some more pictures of poison ivy:

poison ivy in the spring

poison ivy in the summer

poison ivy in the fall

climbing poison ivy

Fit's Tips: Poison ivy grows everywhere in the U.S. except in the far west, deserts, and high altitudes.

a poison ivy bush

Source

Olympic Fit Tip: Know Your Body Type

FitSugar — Wed, 20 Aug 2008 09:00:00 -0700

I find the Olympic Games inspiring and want to get out and try everything, except the vault because that just seems suicidal. Unfortunately, I don't have the height for basketball or the speed for sprinting (even though I have been doing my sprint intervals almost weekly). Sam Callan, an exercise physiologist and the coaching education manager for USA Cycling, stresses the importance of knowing your body type when ~~dreaming of gold~~ deciding what fitness avenue to take.

For instance Kerri Walsh, standing six feet two inches tall, is built for blocking volleyballs on the sand while Shawn Johnson who is only four feet nine inches tall is perfect for attacking a balance beam. So before you decide to tackle a new sport, consider your body and your likes and dislikes. You might not make it all the way to the podium, but at least you would be fighting a winning battle.

Source

FitSugar Roundup

FitSugar — Sat, 21 Nov 2009 05:50:03 -0800

You can go easy on the butter in your mashed potatoes when you use Yukon Gold spuds.
New Moon star Nikki Reed says hiking with her boyfriend is her fitness secret.
How well do you know the calorie counts of Starbucks's holiday drinks?
Worried about falling off the healthy wagon? Here are eight ways to get back on track.
I'm curious to know how many days a week you work out.
Ashlee Simpson-Wentz firmly believes in taco night and baby weights.
If you're starting to strength train, check out this guide to beginning weights for lifting.
Learn just how long you need to exercise in order to burn off a slice of T-day pumpkin pie.
I have some great gift ideas for the healthy cook in your life.
Learn a bit more about the fat-burning zone.

What's the Diff: Omega-3s vs. Omega-6s

FitSugar — Fri, 20 Nov 2009 07:00:10 -0800

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

Test Your Knowledge of Fad Diets

FitSugar — Thu, 19 Nov 2009 09:00:08 -0800

It seems like every day a new diet makes the news. Some of these fads can sound promising because they're veiled in medical and health jargon or carry the backing of a celebrity or doctor. But reading between the lines reveals that regardless of the details, these diets are generally not healthy because they lack balance and are very restrictive.

Many of them are just plain kooky too - it's as if they're trying to outweird one another. How well do you know your trendy diets? Take my quiz and find out.

Take the quiz

Heidi Klum's Got a Good Take on Her Post-Baby Bod

FitSugar — Thu, 19 Nov 2009 04:30:38 -0800

Thanks to a healthy attitude - and a little encouragement from hubby Seal - Heidi Klum is working to get her body back in shape after baby number four. Still, if you're expecting the supermodel to take a turn in the annual Victoria's Secret Fashion Show, you might be surprised to learn that she won't be walking the runway this year, but playing hostess duty instead.

In an interview with US Weekly, it seems this mom is a little more realistic when it comes to shaping up her body after giving birth. Heidi told the magazine:

"I wouldn't say I'm back in the shape yet. But I don't know. Everything changes when you get older. It was different when I was 31 with the first one. Now, being 36 with the fourth one, it's different."

It seems to me the mom is setting a realistic expectation for getting back in shape and going about it the right way. She knows that it takes some work to get the bod you want, saying that, "For me, it always works to get back into it immediately. I think that if you wait too long, it kind of sticks on and it stays there forever. I have to be motivated." Still, she's not gym-crazed or diet-obsessed, adding that she's not exercising too much for now: "I walk on the treadmill a little bit. I walk on the driveway. I'm very active with the children." Sure, she's blessed with some supermodel genes (and possibly a very long driveway), but even still, Heidi's take on weight loss seems surprisingly down-to-earth to me - do you agree?

7 Steps to a Healthier Sandwich

FitSugar — Wed, 18 Nov 2009 08:00:04 -0800

Whether it's the recession or our increasing need for simplicity, sandwiches are having a moment. They're one of my favorite easy lunches and very healthy if you make them right. But it's important not to get stuck in an unhealthy or unimaginative sandwich rut.

Some healthy-sandwich strategies are obvious: avoid fried foods and super-oily sauces, opt for whole-grain bread instead of sliced white. But that's only the beginning. For my seven tips on making sandwiches that are both delicious and nutritious, read more.

Open it up! An open-faced sandwich made with one slice of wheat bread instead of two can save around 70 calories.
Go green. In place of empty iceberg lettuce, opt for iron-rich greens like spinach or romaine. Try pressing a cup of raw spinach into a hot panini.
Load up on veggies. Sneaking veggies into sandwiches is a great way to get your five a day. Think beyond tomatoes and add everything from roasted beets to cucumbers to carrots.
And don't forget fruit! Similarly, you can increase your fruit intake through your sandwiches. I suggest sliced apples and cheese or figs and nut butter.
Hold the mayo. I'm sure you know this, but here's a reminder: mustard is a much better choice. One ounce of yellow mustard has just 19 calories and one gram of fat, while the same amount of mayo packs 210 calories and 21 grams of fat.
Speaking of mayo, try swapping it out for nonfat yogurt to make a healthier tuna or chicken salad.
Don't say cheese. Rather than eliminating the creamy texture of cheese, replace it with sliced avocado. One ounce has just 45 calories and loads of healthy fat.

Know Your A, B, Cs: Vitamin B (How Many Are There?)

FitSugar — Mon, 26 Mar 2007 03:00:00 -0700

There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.

They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.

Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements. When a supplement has all 8 of these B vitamins, it's referred to as vitamin B complex. If you buy separate B vitamins, then they are referred to by their specific name (B1, B12, etc.)

Allow me to explain each one...

Vitamin	Benefits	Food Sources	RDA for women 19+
Vitamin B1 (Thiamine)	Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads	1.4 mg/day
Vitamin B2 (Riboflavin)	Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish	1.2 mg/day

Want to see the rest? Then read more

Vitamin B3 (Niacin)	Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast	14 mg/day
Vitamin B5 (Pantothenic acid)	Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins	Whole grain cereals, beans, eggs, meat, some energy drinks	5 mg/day
Vitamin B6 (Pyridoxine and Pyridoxamine)	Help enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas	1.3 mg/day
Vitamin B7 (Biotin or Vitamin H)	Used in cell growth; the production of fatty acid; metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair	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	300 mcg/day
Vitamin B9 (Folic acid)	Helps the body make healthy new cells; taken before and during pregnancy can help prevent major birth defects of the baby's brain and spine	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal	400 mcg/day
Vitamin B12 (Cobalamin)	Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals	6 mcg/day

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.