FitSugar

Vitamins and Minerals: What's the Diff?

FitSugar — Mon, 09 Apr 2007 02:00:00 -0700

First off, it's good to know that our bodies require 6 nutrients:

Carbohydrates
Fats
Protein
Vitamins
Minerals
Water

Carbs, fat, and protein are known as macronutrients because we need to eat them in larger quantities (grams per day). Our bodies metabolize them and turn them into energy.

Vitamins and Minerals are considered micronutrients because we need them in smaller quantities (milligrams per day). They don't give us energy but rather help our bodies carry out necessary and important physiological processes.

Vitamins are either water-soluble (water is required for absorption and are excreted in urine) or fat-soluble (requires fat for absorption and are stored in fat tissue). There are 9 different water-soluble vitamins: Vitamin C and all 8 B vitamins. There are 4 fat-soluble vitamins: A, D, E, and K.

Each of these vitamins have unique roles and functions in our bodies. For example, Vitamin A promotes healthy eyesight and helps us see in the dark while Vitamin K plays an essential role in clotting the blood.
Minerals are either Macro (major) or Micro (trace) minerals. Calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur are considered Macro minerals and are needed in quantities of 100 mg a day or more.
Iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese are Micro minerals, and are needed in much smaller or "trace" amounts.

There are 16 essential minerals and they are also needed to keep the body healthy. Calcium prevents osteoporosis and iron prevents anemia.

Want to know what else makes them different? Then read more

Vitamins are organic which means they contain carbon, and they contain atoms of one or more different elements. Minerals are pure inorganic elements (containing atoms of the same element), meaning they are much simpler in chemical form than vitamins.

Vitamins can be affected by heat, light, and chemicals so proper processing, cooking, and storage is necessary to preserve their health benefits. Minerals on the other hand are considered more stable.

Fit's Tips: To get enough vitamins and minerals each day, make sure you're eating a variety of fresh fruits, veggies, whole grains, and protein. It's completely possible to get everything you need in your diet alone. If you are concerned about a deficiency, get tested by your doctor.

Nuke Veggies to Keep Them Healthy

FitSugar — Tue, 18 Mar 2008 09:30:00 -0700

Look, I will be the first to admit that I've done a bit of microwave bashing in my day. However, a new study has come along and managed to make me eat my words . . . and my veggies. Here's why: in the study researchers found that on the whole, microwaving vegetables and fruits as a means to cook them was the least destructive to nutrients like vitamin C compared to other methods (aside from steaming). This is mainly because cooking methods like baking and grilling exposes foods to higher temperatures and more cooking time, which is destructive to nutrients.

However, go easy on the water because whenever vegetables are immersed in cooking liquid, water-soluble nutrients seep out of the food and into the surrounding liquid, which is why boiling them is not the best option either. To keep the nutrients intact when microwaving, you need only a couple of tablespoons of water to cook raw vegetables. The frozen ones need no extra liquid at all.

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Healthy Eating Tip: Three Is the Magic Number

FitSugar — Thu, 10 Apr 2008 02:00:00 -0700

When it comes to eating healthy, you don't always need to limit yourself. In fact, you really shouldn't limit yourself to just one food at meal times. You should aim to eat three different types of foods at each meal, and not just any food but three nutritionally dense foods. You know, foods that provide the most nutrients with the least amount of calories.

I think this is a great way to eat but find this concept most difficult to follow at breakfast; I have been working on it. I have a whole wheat waffle with yogurt and half a grapefruit. I am eating three different foods and getting some fiber, calcium, protein and vitamin C. For lunch, similarly don't just have an all lettuce salad - add some protein and some cheese or a whole grain roll. Adding a variety of foods to each meal will help cover some gaps in your nutrition.

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Label Able: The Basics

FitSugar — Tue, 29 Jan 2008 11:00:00 -0800

Reading nutritional labels can be tough, so it's nice to review the basics every once in a while. I found this little rundown of label basics from WebMD really helpful and simple, so I wanted to share.

Here are highlights:

Serving Size. Serving sizes are based on the amount of food people typically eat, which makes them realistic and easy to compare to similar foods. This may or may not be the serving amount you normally eat. It is important that you pay attention to the serving size, including the number of servings in the package and compare it to how much you actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. For example, if a package has 4 servings and you eat the entire package, you quadruple the calories, fat, etc. that you have eaten.

There's a lot more great info, so read more.

Calories and Calories From Fat. The number of calories and grams of nutrients are provided for the stated serving size. This is the part of the food label where you will find the amount of fat per serving.
Nutrients. This section lists the daily amount of each nutrient in the food package. These daily values are the reference numbers that are set by the government and are based on current nutrition recommendations. Some labels list daily values for both 2,000 and 2,500 calorie diets.
- "% Daily Value." Shows how a food fits into a 2,000 calorie/day diet. For diets other than 2,000 calories, divide by 2,000 to determine the % Daily Value for nutrients. For example, if you are following a 1,500 calorie diet, your % Daily Value goal will be based on 75% for each nutrient, not 100%.
- Fat, saturated fat and cholesterol. Choose foods with a low % Daily Value. For total carbohydrates, dietary fiber, vitamins and minerals, try to reach your goal for each nutrient.
Ingredients. Each product should list the ingredients on the label. They are listed from largest to smallest amount (by weight). This means a food contains the largest amount of the first ingredient and the smallest amount of the last ingredient.

Label claims can be misleading as well, so be sure you've got those figured out too!

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Healthy Cooking Tip: Slow Cooker and Steaming

FitSugar — Fri, 14 Nov 2008 08:00:00 -0800

To me, falling temperatures at sunset mean cooked veggies for dinner. Raw carrots just don't cut it when it is sweater weather inside my house. But don't just boil your vegetables, because how you prepare your produce affects its nutritional quality. Two simple methods help preserve vital nutrients: steaming and slow cooking.

Steaming helps veggies retain nutrients better than other methods, especially when compared to boiling. The vitamins and minerals are leached out into the hot water when you throw your veggies into boiling water, but steaming preserves more of the nutrients. The slow cooker is not only convenient, but cooking foods at lower temperatures may help preserve nutrients that can be lost when food is cooked rapidly at high heat, like grilling. Plus it is great to load the slow cooker with a bunch of veggies and lean protein.

This reminds me, I need to find some new recipes for my slow cooker. Got any you want to share?

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White Flour: Tales From the Darkside

FitSugar — Thu, 02 Nov 2006 16:35:00 -0800

White flour has a bad rep.

The life of white flour (basic version):
White flour comes from wheat, but wheat is not white. Think of a wheat field ("For amber waves of grain..."); yeah, so not white. So to become white, the flour goes through a process (hence why it is processed) that strips it of almost all of its nutrients- the bran and the germ. Then it gets bleached and some other technical things, which makes it white and fluffy and therefore more appealing to us, the consumers.

Not over yet. Then, the it becomes enriched which means they add some synthetic nutrients back in but nothing in comparison to the nutrients it had before being processed.

Yum.

Whole wheat flour and other whole grain flours are different in that they keep their bran and germ and are not nearly as processed as their white counterpart. A lot of people who want to lose weight (for example those trying the South Beach Diet) cut out simple carbs like white flour -the quintessential simple carb- because your body does not feel as full when you are eating white flour in comparison to whole wheat flour.

Microwave Myths Busted

FitSugar — Tue, 20 Feb 2007 03:00:00 -0800

Here are some myths about your microwave that need clearing up:

1. Microwaving your food kills all the nutrients. FALSE. A microwave works by emitting radio waves called, you guessed it, micro waves. These waves aggravate the food particles, making them vibrate, which causes heat. Cooking food in a microwave heats it faster than on a stove, so it should retain more nutrients.

2. Microwaves leak radiation, putting you at risk for developing cancer. This could be TRUE, but if your microwave is working properly, it doesn't leak enough to cause cancer.

3. Microwaving food in plastic containers releases toxic chemicals called dioxins into your food. FALSE. According to the FDA, plastic containers and plastic wraps don't contain dioxins.

Also be aware that when you heat something in the microwave, it can get really hot very quickly. So do be careful when taking food out because it could burn you.

Kristen Wants to Quit Smoking, Do It Too!

FitSugar — Fri, 13 Nov 2009 04:30:06 -0800

Kristen Stewart made the first step in kicking her cigarette habit - admitting to Entertainment Weekly that she's ready to give it up, saying, "I'm going to stop smoking. I'm not such a good smoker, anyway. It's not in my bones. I'm gonna drop it." More power to the gorgeous Twilight star, and here's hoping she sticks with it. Now, if you're out to ditch your own smoking habit, read on to kick-start your plan to quit.

Get Support - If you're ready to quit, whether or not you have friends that are smokers, make your decision known. Spreading the word that you're quitting will let your friends and family know that you'll need support. If you're having a tough day, reach out to friends. Instead of caving for a cigarette break, invite a friend for a long walk, a movie, or a workout class. Having the support of your loved ones who back your decision to quit will help give you a united front against your bad habit.

Don't Underestimate the Power of the Patch (or Gum) - Forms of nicotine replacement therapy have been shown to double your chances of quitting smoking, and can help you fight the urge to light up when you're facing nicotine withdrawal, reducing your feelings of depression and restlessness.

For more ways to help you quit, read more.

Find Another Way to Relieve Stress - Since smoking can often be a way to unwind, you'll have to find a healthier outlet to relieve stress. Combat stress with an alternative that's good for the body like a yoga class, soothing massage, or aromatherapy. Natural herbal supplements like lavender, valerian, and passionflower can aid with feelings of anxiousness and help ease tension. Short bouts of exercise can help relieve cravings, too.

Don't Drink - Alcohol and smoking are social activities that seem to go hand in hand. Plus, since alcohol naturally lowers our inhibitions, it can be harder to resist the temptation of a smoke when you're out drinking. So, when you're trying to quit, it's probably best to avoid the bar scene altogether.

Get Your Fill of Fruits and Veggies - Since many smokers fear gaining weight when they quit, many choose to diet while they're trying to give it up. But it's not a great idea to limit your food intake or choices, which can leave you feeling even more irritable while you're working to quit. Instead, think of quitting in a healthier way - focus on how eliminating the toxins from cigarettes will help to purify your body, and choose healthy fruits and veggies to fill you up. You might even try juicing your servings of fruit and vegetables. The nutrient-rich juice can help to curb cravings and can even help flush toxins from the body.

Do You Take a Daily Multivitamin?

FitSugar — Fri, 13 Nov 2009 03:47:51 -0800

I must admit I am not much of a vitamin taker. I strive to eat my nutrients in a daily, well-balanced diet. However, I do think supplements are great for people worried about reaching their recommended daily intake of essential vitamins and minerals, especially for pregnant or nursing women or those with dietary restrictions. So when it comes to multivitamins, tell me . . .

More Foods That Fight Fat

FitSugar — Tue, 10 Nov 2009 04:30:36 -0800

Since fighting fat with food is a popular topic, we thought it only appropriate to share with you five more edibles to help keep your waistline in check. Some of these foods block fat absorption, and others ward off cravings. But best of all, they're all packed with nutrients that are just plain good for you.

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