FitSugar

5 Highest Sources of Zinc

FitSugar — Fri, 12 Sep 2008 11:00:00 PDT

I'm sure you rarely think to yourself, "Did I get enough zinc today?" Zinc just doesn't get the press like other minerals, calcium for instance. Zinc is an essential mineral since it's present in every cell of our bodies. We need zinc for a healthy immune system (it helps increase the production of white blood cells) to heal wounds, and in order to have the ability to taste and smell. Two of my favorite senses. Zinc has also been shown to slow the growth of cancer.

Adult women should be getting 9 mg of zinc per day, and it's best to obtain your zinc from actual food rather than a supplement, so here are some great sources:

6 ounces of oysters: 75 mg
3 ounces of crab: 7 mg
3 ounces of beef: 6 mg
1 cup chopped chicken: 2.9 mg
1 cup chickpeas: 2.5 mg

Fit's Tips: If you consume more than 50 mg of zinc (as can happen if you take supplements), it can lead to improper copper metabolism, altered iron function, reduction of HDLs (good cholesterol), and reduced immune function.

Source

Eye on IRON

FitSugar — Thu, 09 Nov 2006 03:00:00 PST

Spinach went from being one of ‘the healthiest foods you could eat’ to ‘the throw it all out as fast as you can’ foods. In case another media crazed E-Coli outbreak surfaces, we're going to have to find other ways to get that iron, as spinach was (and still is) one of the best plant sources of getting this mineral.

For further ideas on how to get your iron,

read more Eat more foods rich in Iron, such as:

Meat, such as Beef, Pork or Lamb
Liver, if you can stomach it
Cereals, such as Total and Cream of Wheat
Potatos, with the skin still on
Beans, such as Garbanzo Beans

Fit's Tip: To further enhance your absorption of Iron, pair foods high in Iron with foods high in Vitamin C, like bell peppers--the Vitamin C helps absorb more Iron into your body. An easy and yummy way to get your Iron on: Try dipping Vitamin C-rich bell peppers into a garbanzo bean made hummus. Source

A Doctor Dishes: Which "Superfoods" Are Worth the Cost?

LearnVest — Fri, 10 Feb 2012 00:15:00 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most people you speak to these days are trying to stretch every dollar as far as possible - even the ones they spend buying apples and oranges.

Food prices are expected to increase yet again this year, and food manufacturers are making portions smaller without reducing prices. Not surprisingly, a recent Rasmussen poll found that 93 percent of adults report paying more for groceries now than they did a year ago.

So how can we supercharge our grocery dollars and get them to do overtime for us?

Yes, some foods are obviously a better nutritional deal than others (think apples vs. potato chips), but there’s another class of foods that blows the rest of the field away in terms of nutrients and health-protecting qualities: superfoods.

Superfoods can help prevent diabetes and heart disease, repair damage to your body’s cells, and more. But before you go piling them into your cart, know that some superfoods are better nutritional bargains than others. As a doctor and a mom, I’ve sleuthed out which ones are worth the extra cost in terms of their long-term health benefits. Below is the scoop on which ones may help you age better, ward off cancer, and more.

What to Know Before Buying Superfoods

Before we dive into what to buy, there are a few important things to remember about consuming these foods:

Eating foods fresh and in their natural state, especially fruits and vegetables (rather than in pill or powder supplement form), usually allows us to absorb the greatest amount of their nutrients. The way a superfood is processed or cooked can significantly lower its antioxidant content.
If the superfood can’t be eaten fresh, look for easy and appetizing recipes containing it. No matter how “super” a superfood may be, if you don’t know how to cook it, you’ll probably let it go to waste.

Are Superfoods "Good Buys" If I’m Shopping on a Budget?

Read on to find out.

How to Select the Perfect Oyster Assortment

Sara Yoo — Mon, 06 Feb 2012 05:26:19 PST

It's well-known lore that oysters can really titillate the palate (among other things), so I consulted Parke Ulrich, executive chef at Waterbar Restaurant in San Francisco, for tips on crafting the perfect oyster plate at home. Constructing a carefully curated selection of oysters is a bit of an art, much like creating a cheese plate. According to Chef Ulrich, oysters "have a great sense of place. They may be the same species but taste different depending on where they are actually grown." Since selecting an assortment of oysters can be intimidating (after all, various oysters get their flavors from tidal changes, minerality, water temperature, and other factors!), I asked Ulrich for a few pointers.

Map out your choices. Oyster characteristics - liquidy, chewy, briny, earthy - often depend upon the oyster's origin. For example, "Tomales Bays [oysters native to the San Francisco Bay Area] are briny and sweet because they are influenced by the cold water and fresh water in this area," Ulrich points out. To represent this pearl of the sea's vast variety of flavors, choose a geographically diverse assortment. Not only will you create a satisfying plate, but you'll have fun guessing each oyster's home!
Span the flavor spectrum. Briny oysters tend to be "cleaner tasting and have less of an aftertaste," Ulrich explains. The more earthy and complex the oyster, the more it lingers on your palate, an attribute that's better for the more advanced oyster eater. At your local market, keep an eye out for Ulrich's faves - Preston Points (from Tomales Bay in Northern California), Nootka Sounds (from British Columbia), and Wellfleet (from Cape Cod) - and opt for more obscure varieties that you're not apt to find at other restaurants.

For the rest of his tips, read on.

If You're Craving Girl Scout Cookies, Try These Instead

FitSugar — Fri, 27 Jan 2012 19:13:50 PST

It's Girl Scout Cookie time! Noshing on these fund-raising treats seems like an American pastime, but it can be challenging to keep a snack session of these seasonal sweets in check. If you can enjoy your cookies in a reasonable manner, then good for you! But if you're looking for a way to scratch that sugary itch without killing your healthy eating agenda, here are some healthier alternatives.

Do-Si-Dos
Two-cookie serving: 120 calories, five grams of fat, seven grams of sugar

Quick Fix: The Larabar Peanut Butter Cookie is a perfect substitute since it's so filling - I usually only eat half of a bar at a time. One bar contains 220 calories, seven grams of protein, and four grams of fiber. Made out of dried dates, one bar equals one half serving of fruit. There are 18 grams of sugar in this bar, but the sugar content is not added; it naturally occurs in the dates. The other two ingredients in this bar are peanuts and salt.

DIY Fix: Make your own tasty peanut butter treat! Blend a little peanut butter, apple sauce, and raisins for a sweet, satisfying, and nutritious homemade spread. Two tablespoons of this peanut butter raisin spread offers almost five grams of protein and two grams of fiber.

Don't see your fave cookie? Keep on reading!

What We're Sweet On: (Really) Natural Mineral Makeup

Miriam Lacey — Sun, 22 Jan 2012 06:00:00 PST

If you're into luxe mineral makeup and skin-friendly ingredients, you might want to put Kide on your radar. The line of baked foundations, concealers, and highlighters, is mica-based, and doesn't contain talc or bismuth oxychloride (the ingredient responsible for the itchiness that sometimes accompanies mineral makeup). Plus, the light reflectors and pigments aren't a bunch of filler metals and lake colors you've never heard of. It's just mica, iron oxide, tourmaline, copper, and diamond dust. The stuff is not cheap at $85 per item, but neither, thankfully, are the ingredients.

The only drawback we see with it is that, since it's a powder, it's not great for people with dry skin, especially if you live somewhere with cold weather that exacerbates the problem. Otherwise, the packaging is great, the products (especially the highlighters) are gorgeous, and the formulation is outstanding.

3 Foods Proven to Help Your Workout

Leta Shy — Wed, 18 Jan 2012 02:19:53 PST

The right preworkout snack, which is a combination of mostly carbs with a little bit of protein, can give you the fuel you need for the perfect workout. But if you haven't planned a preworkout snack in time, you may be left feeling sluggish and run-down during your exercise session. Instead of running on empty, try these three foods that are proven to give that extra boost you need while working out.

Raisins: Don't overdo it with the complex carbs and protein right before a workout - you may be sidelined by stomach issues. Instead, reach for a small but digestible snack of about 25 grams of simple carbs. Besides being easy to digest, raisins contain other nutrients like vitamins, minerals, and fiber that are important for athletes.

Dark chocolate: Reach for a small square of dark chocolate if you want an extra energy boost before working out. Dark chocolate contains a flavonoid called epicatechin that may help you fight fatigue during your workout, according to a recent study involving rats. The amount needed is small, only about five grams, so it's fine to eat this amount right before you work out.

Coffee: Another performance-enhancing product may be a cup of coffee. Caffeine is energizing, and it's also been proven to enhance athletes' speed and endurance and may even encourage the body to burn more fat. However, don't down a cup of coffee right before your workout, especially if it already irritates your digestive tract. Finish your cup at least 30 minutes before a workout for best results (and if you haven't eaten for a while, pair it with a simple carb).

A Reader Recipe: Pomegranate Wild Rice Pilaf

Fit Community — Wed, 18 Jan 2012 01:33:31 PST

This recipe for wild rice pilaf from FitSugar reader Dara8182 gets an antioxidant boost from pomegranate seeds. Dara8182 posted the wild rice recipe in our Healthy Recipe community group.

I don't need to tell you that pomegranates are incredibly healthy and filled with all kinds of amazing vitamins and minerals. This dish is supersimple. Just toss wild rice with pomegranate seeds, chopped pistachios, and a bit of red onion, and you have a tangy and flavorful side dish that is filled with cholesterol-lowering fiber and cancer-fighting antioxidants. Tossing the toppings with the hot rice slightly cooks the onion. Such a tangy and easy side dish. Try it tonight!

Learn more about the recipe after the break!

3 Common Hair Dilemmas Solved

Guest Writer — Wed, 11 Jan 2012 05:00:00 PST

Tabatha Coffey, the star of the much-loved series, Tabatha Takes Over, is known giving the most spot-on hair advice around. And over the next few months the talented hairstylist is sharing her top tips and tricks right here on BellaSugar. We're thrilled to present to you her first post! Take it away, Tabatha.

Hi everyone,
I got so many emails and questions on the below topics after I appeared on The Dr. Oz Show, I thought it would be great to write about them in my first blog. Here are some of my favorite products and tips for combating the hair-problem blues. See more when you keep reading.

What We're Sweet On: A Silky Serum That Works While You Snooze

Jaime Richards — Sun, 08 Jan 2012 07:26:31 PST

Bare Escentuals is bringing new meaning to beauty sleep with its just-launched bareMinerals Active Cell Renewal Night Serum ($50). The lightweight formula, which works while you snooze, contains lavender to soothe, kombucha black tea to smooth, and antioxidant skin-protecting vitamins C and E. But perhaps the best part of applying the serum is just how good it feels when it hits your skin. It sinks right in to reveal a mug that's hydrated, firmed, and refreshed in the a.m. Think of it like a supercharger for your face. You'll also love that it's free from synthetic fragrances and parabens. So all you'll have to worry about is sleeping through your alarm.