FitSugar

Love Your Liver

FitSugar — Mon, 04 Dec 2006 10:45:00 PST

There must be 50 ways to love your liver, but to truly love something you have to know what it is all about. Right?

Well, what impresses me most about the liver is not that it is the largest internal organ of the body, but that it performs over 5,000 functions. A small list includes balancing your cholesterol, storing vitamins, activating hormones, and metabolizing fat into glucose to give your body energy. It also acts as a filter to remove toxins (harmful substances) and waste products from the blood. Check this out - a healthy liver filters blood at a rate of about 1.5 quarts per minute. That's 540 gallons of blood a day and more than 13 million gallons over a lifetime! Wow.

The liver continues to function even with considerable damage, but that doesn't mean it is doing all of its jobs well. Signs of poor function include: tiredness, dark circles under the eyes, poor digestion and dull skin.

If your holiday season started out with a partying bang and lots of alcohol and fatty foods, you might want to do something nice for your largest organ. Want to know what foods help your liver out, then

Bitter food like broccoli, dandelion greens, cabbage and brussels sprouts have a cleansing effect on the liver.
In multiple studies, artichokes have been proven to promote liver health.
The spices turmeric, cinnamon and licorice are beneficial to the liver.

Of course it helps to avoid: saturated fats, refined sugar and alcohol (limit yourself to two drinks a day). Drinking plenty of water is always a good idea.

3 Reasons to Love Leafy Greens

Leta Shy — Tue, 27 Mar 2012 13:31:29 PDT

You've probably been told since you were a kid to eat your veggies, and perhaps none are as important as those leafy greens. And for good reason. Here are three important reasons to get more leafy greens in your diet.

They're packed with nutrition: Leafy greens pack a lot of nutrients in just one serving. For example, a cup of raw spinach gives you more than your daily recommended daily intake of vitamin A, which is crucial for healthy skin, eyes, and teeth (if you think that's impressive, check out the rest of this chart - a cup of romaine lettuce gives you twice the amount of vitamin A!). Other important nutrients you can find in greens include magnesium (an essential mineral that helps keep your body and mind feeling alert, relaxed, and functioning properly), iron, vitamin C, and cancer-preventing phytonutrients. Not only that but greens like spinach, kale, and bok choy give your body a healthy dose of calcium.

They're versatile: You don't have to chow down on a salad every day; leafy greens can be added to any number of meals. Sauté leafy greens in a bit of olive oil and seasoning for a healthy warm side, or steam the leaves for a few minutes to maintain even more of the nutrients. You can even sneak raw leaves into a juice or smoothie to get much-needed nutrients without having to go the salad route. For an indulgent way to sneak leafy greens into your diet, try making these vegan brownies with spinach baked right in!

They help you detox: The nutritious benefits of leafy greens don't stop at disease-fighting vitamins and minerals. Leafy greens like kale, spinach, and chicory contain high levels of chlorophyll, which help your body detox and alkalize. Cabbage and other cruciferous veggies like broccoli, kale, and turnips help detox your body by promoting better liver function.

Have we convinced you? Try these five fast and easy ways to sneak veggies into your diet.

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.

Detox Naturally With These 3 Winter Ingredients

Michele Foley — Wed, 29 Feb 2012 16:13:58 PST

These seasonal ingredients not only taste good, but they also have natural detoxing properties. Learn which Winter ingredients can help cleanse the body and how to incorporate them into your next meal.

My doctor always recommends beets for times my body feels heavy or weighed down. Their fiber increases the production of antioxidant enzymes in the liver, helping the body eliminate bile and other toxic substances. Sometimes simple is best, like this recipe for roasted beets.

Dark leafy greens like spinach, kale, and chicory are full of essential nutrients like vitamins A and C, but it's the chlorophyll levels that help the body detox and alkalize. To take in all the cleansing properties of leafy greens, it's best to enjoy them raw; try YumSugar's recipe for a shredded kale and brussels sprouts salad.

Keep reading to see what other Winter ingredient can help detox you this season.

Ask the Diet Doctor: Is Fruit Really a "Free" Diet Food?

Shape — Thu, 23 Feb 2012 04:56:35 PST

We are excited to share one of our fave stories from Shape here on FitSugar. This week Shape turns to nutritional consultant Mike Roussell, PhD, for some help!

Q: Can I really eat as much fresh fruit as I want and still lose weight?

A: Unfortunately, no. Fresh fruit is a healthy choice and loaded with vitamins and antioxidants; however fruit still contains calories and carbohydrates. These are two things that can stop your weight-loss progress in its tracks if left unchecked.

Whether or not you should eat fruit while dieting has always been a controversial topic. The Internet is cluttered with articles claiming that eating fruit will make you fat, while more recently Weight Watchers has deemed fruit a "zero points food" as part of the Points Plus system, allowing dieters to eat all the fruit they want without it impacting their daily points total.

Which is correct? Is your daily cup of blueberries to blame for that extra layer of belly fat you can't seem to burn off? Or is it an innocent bystander in your quest for your ideal body? One of the reasons that fruit is so controversial is because it can be a double-edged sword. While fruit is a very nutritious food that should be included in a weight-loss diet, there may come a time when you will need to reduce or temporarily remove fruit from your diet to reach your goals. Let's take a closer look at both sides of this controversy.

Find out if fruit is good for a diet after the break!

Lil Community: My Miracle, A Birth Story

Lil Community — Mon, 12 Sep 2011 00:15:49 PDT

This post was submitted by dtcakes77 in the Birth Stories group.

At 20 weeks we found out we were having a boy. We were so excited, we already had a girl who was 2-years-old. However there was something wrong in the sonogram and they sent my husband and I, with our daughter to a children's cardiologist to look at the enlarged atrium they uncovered. We were so nervous. After six hours trying to get a fetal ECHO, the doctor came in and believed that it was a coarctation of the aorta. It was a common procedure for the heart surgeon to fix. Every month I went for a follow-up with them and for growth and weight. I also had my regular OB/GYN appointments. I felt pretty positive that things would be OK.

It was the day before Easter. I was 33 weeks. I just came back from a 1-year-old birthday party. I decided to take my daughter to my mother-in-law's with me so I could help prepare dinner for the following day. While stuffing artichokes I started to feel cramps, but thought nothing about it. I figured it was Braxton Hicks. This went on for about an hour before my husband told me to call the doctor. He told me to come in to the hospital, he was on call, to get checked out. The hospital that I was suppose to deliver in, was 15 min away and a children's hospital. He figured he would give me a shot and I would be on my way.

However that didn't happen. I was already 3 cm dilated. I was told that they were going to give me a drug to try and stop the labor for three days, and they were going to give me two shots in the butt to help the baby's lungs. We knew we had to get over to the other hospital just in case. Although the staff kept on assuring me that even if the baby needs care, this was a really good hospital with some of the same rotating doctors, and if needed, the baby could be transported without a problem. I wanted to be with my child and not be in a different hospital. Thank goodness for my doctor who already called EMS to transfer me since the baby and I were stable. I labored through the whole transport with myself only being monitored, which at that time I didn't think anything of.

Keep reading to see the rest of this baby's birth story.

Why You Should Be Adding Turmeric to Your Meals

Heather Dale — Wed, 09 Mar 2011 13:55:31 PST

Did you know that it's the powerful Indian spice turmeric that gives curry dishes that nice bold yellow hue? Turmeric not only adds to the aesthetic of Indian dishes, but it is also a powerful healing aid. The active ingredient in turmeric, curcumin, works in a very similar way to non-steroidal anti-inflammatory drugs. For thousands of years, people in China and India have been using the spice to treat inflammatory ailments and as an antiseptic for cuts and burns, both in Ayurvedic and Traditional Chinese Medicine. Today, people continue to use this spice to reduce inflammation and accelerate muscle repair after heavy exercise.

To keep learning about turmeric's medicinal attributes and to find out what everyday dishes you can easily add turmeric to, just

The curcumin in turmeric is not only an anti-inflammatory wonder spice, but it is also filled with antioxidants that will help protect your cells from free radical damage. Other benefits include:

Promotes healthy blood and liver functions
Supports the immune system against stress
Promotes healthy skin
Helps maintain healthy cholesterol levels
Helps keep your blood healthy and detoxifies the liver
Digestive aid

This bitter and earthy flavored spice can be added to many foods. Here's a delicious cauliflower with turmeric recipe that is quick and easy to make. You can also use it to season meats (instead of salt and pepper), to spice up any egg or lentil dishes, or sprinkled on sautéed apples for dessert. You can even make your own turmeric tea if you're feeling really ambitious! Cooking tip: turmeric will stain anything it gets in contact with - including your counter and/or hands, so be sure to wash thoroughly if you have any spills.

Source: Flickr User ciamabue

Healthy To-Do: Get Your Cholesterol Checked

FitSugar — Wed, 05 May 2010 10:00:49 PDT

Do you have high cholesterol? If your answer is "I don't know," perhaps it's time to find out.

Even if you eat healthy and exercise regularly, you may have high cholesterol and not even know it. Found in animal cells and animal-based foods, cholesterol is a nutrient both acquired through eating and produced by your liver. Eating too many saturated fats, including those found in dairy products and tropical oils, can lead to high cholesterol, as can genetics and other factors.

You've probably heard about "good" cholesterol and "bad" cholesterol; these terms refer to the lipoproteins that transport cholesterol though the blood vessels. High-density lipoprotein (HDL) is the good kind and helps with essential body functions; LDL (low-density) is the bad kind. My mnemonic device for keeping them straight is "H" is for healthy and "LDL" stands for "little devil" and is bad.

Less than 200 mg/dL is considered a desirable total cholesterol count, while an LDL of 100 mg/dL is an optimal goal for most people. High cholesterol can be controlled with foods and other lifestyle choices. You can determine your numbers with a simple blood test, so put "get cholesterol checked" on your to-do list.

Anna Paquin Drinks Kombucha; Do You?

FitSugar — Thu, 21 Jan 2010 08:00:21 PST

True Blood star Anna Paquin was spotted sipping a Synergy drink on her way to a meeting in Venice, CA. Can this drink replace the get-up-and-go effects of a cup of joe?

Synergy beverages are made with mostly raw organic kombucha and five percent real fruit juice. Sometimes referred to as a tea, kombucha is not brewed from mushrooms; it's a colony of bacteria and yeast, which is added to tea or, in this case, fruit juice and allowed to ferment. Kombucha has been used for centuries throughout the world as a health tonic since it contain beneficial probiotics, enzymes, and antioxidants. According to Mayo Clinic, "health benefits attributed to Kombucha tea include stimulating the immune system, preventing cancer, and improving digestion and liver function." The thing is, though, there isn't any scientific data performed on humans to back this up, but that also doesn't mean it won't benefit the body.

So while kombucha won't necessarily "restore and rejuvenate" Anna's body, I guess it's worth a try. Tell me, do you drink kombucha for health benefits?

DrSugar Answers: Vitamin D Dosage?

DrSugar — Wed, 20 Jan 2010 09:00:28 PST

DrSugar is in the house, and she's answering your health related questions.

Dear Doc Sugar,
I have heard from multiple sources (my kids’ pediatrician, an osteopath, an acupuncturist, etc.) about the importance of taking a vitamin D supplement. Coming from multiple sources has convinced me to start taking a supplement, but I am confused about how much to take. I just read from a Dr. Weil newsletter to take 2,000 IU of vitamin D daily, but other sources recommended 1,000 IU, and I have also read that the recommend amount is as little as 200 IU. So I am confused about how much to take. Can you tell me the proper daily dosage?
- Vitamin Popper

This is a fantastic question to discuss, as there is much debate even in the medical literature about what the adequate daily intake of vitamin D should be. Thus, you are not alone in your confusion regarding the proper daily requirement of vitamin D for adults! Read my answer when you

First, some background information on vitamin D. The primary function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, which helps to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases. Therefore, the advice given to you about the importance of vitamin D was correct!

Very few foods in nature contain vitamin D. Fish, such as salmon, tuna, and mackerel, is a good source of the vitamin and small amounts are found in eggs and fish liver oils. Fortified foods such as milk and some brands of orange juice and yogurt provide most of the vitamin D in the American diet. The sun also contributes significantly to the production of vitamin D. According to the National Institutes of Health, most people meet their vitamin D needs through exposure to sunlight. But they also advise that despite the importance of the sun to vitamin D synthesis, it is prudent to limit the exposure of skin to sunlight and UV radiation from tanning beds.

Adequate daily intake levels have been established by the US Institute of Medicine of the National Academy of Sciences. Recommendations for all adult individuals under the age of 50 including males, females, and pregnant women are 200 IU (International Units) daily. Some researchers have questioned whether the current recommended adequate levels are sufficient, particularly for individuals deprived of regular sun exposure.The upper limit of vitamin D has been recommended at 2,000 IU daily due to toxicities that can occur when taken in higher doses.

Obtaining sufficient vitamin D from natural food sources alone can be difficult. For most people, consuming vitamin D-fortified foods and being exposed to sunlight are essential for maintaining a healthy vitamin D status. Additionally, dietary supplements might be required to meet the daily need for vitamin D.

As detailed above, there is a range of acceptable daily intake of vitamin D, and adjusting your diet, sunlight exposure, and supplementation to fall within that range is the best idea. But, if you are at all concerned about vitamin D supplementation, talk to your primary care doctor regarding what dosage is right for you.

Have a question for DrSugar? You can send to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.