FitSugar

RDI: What About All Those B Vitamins?

FitSugar — Sun, 28 Oct 2007 02:00:00 PDT

So I gave you a quiz about your RDI of the basic vitamins and minerals. I didn't mention anything about B vitamins though.

When it comes to B vitamins, there are so many that it can be confusing to know what is what. So, take this quiz to stay on track and learn a bit more about the B world.

Take the Quiz

Know your A, B, Cs: Riboflavin

FitSugar — Fri, 01 Dec 2006 02:00:00 PST

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.

Learn to Love: Red Cabbage

Heather Dale — Thu, 22 Sep 2011 03:06:25 PDT

With berry season coming to an end, it's time to turn our attention to some Fall-friendly vegetables that often get ignored. First up: red cabbage, an inexpensive veggie option packed with antioxidants and nutrients, is easy to cook with and can be used in a variety of dishes.

Cabbage, in general, helps lower cholesterol, and because it's part of the cruciferous family of vegetables, cabbage may help lower the risk of many types of cancer. But did you know that red cabbage contains almost twice the vitamin C as green cabbage? Here are some other red-cabbage facts you maybe didn't know.

The rich red color of red cabbage is due to its concentration of anthocyanin polyphenols. These flavonoids are said to act as an anti-inflammatory, and play a therapeutic roles in a number of human diseases. Keep in mind that both anthrocyanin and vitamin C are water-soluble, so try to just use a small amount of water with your cabbage, and the less cooking time, the better.
In addition to being packed with vitamin C and anthocyanins, red cabbage is packed with fiber, vitamin K, vitamin B6, potassium and manganese, and also contains thiamine, riboflavin, folate, calcium, iron, and magnesium.
It's the glucosinolates in cabbage that get the award for their "anticancer" benefits. Red cabbage is one of the best natural source of glucosinolates. In cabbage, glucosinolates get converted to isothiocyanate compounds that, according to research, are said to aid in the prevention of cancers like bladder, breast, colon, and prostate.
Red cabbage can be sautéed and enjoyed on its own; it can be used for salads like this cabbage salad with apples and caraway seeds; or, you can get fancy and use it in this provençal kale and cabbage gratin dish.

Source: Flickr User visulogik

7 Ways to Get a Healthy Hemp Fix

Jenny Sugar — Wed, 14 Sep 2011 02:23:55 PDT

If you've shied away from hemp because you think it's a form of marijuana, you'll feel relieved to know hemp contains very low levels of THC. Aside from its fibers to make clothes and paper, hemp also has highly nutritious seeds. They're easily digested, contain all the essential amino acids (they're a complete protein), and are an excellent source of the essential fatty acids that lower cholesterol and prevent heart disease. These nutritious nuggets also offer vitamin B1 (thiamine), vitamin B2 (riboflavin), potassium, calcium, iron, zinc, and copper.

Now that you know why you should eat hemp, here are seven foods you can enjoy to reap all the health benefits.

Hemp seeds: Hulled hemp seeds have a nutty flavor and creamy texture when chewed. Eat them by the handful, sprinkle them on salads, cereal, or oatmeal, or add them to baked goods as you would flaxseeds. For 90 calories, a two-tablespoon serving of hemp seeds offers two grams of fiber, five grams of protein, and 883 mg of omega-3s.
Ground hemp seed: Ground hemp seed, also called hemp seed meal is a powder that works well in baked good recipes, smoothies, or sprinkled on yogurt or peanut butter toast. It's a great way to get the protein and omega-3s of hemp seeds without the crunch. In stores, you might also see hemp protein powder. This is a little different as its main ingredient is hemp protein concentrate, which is often used in homemade shakes or smoothie recipes.

Keep reading for five other ways to enjoy healthy hemp.

Fatty Foods Worth a Little Indulging!

Heather Dale — Fri, 03 Jun 2011 03:06:39 PDT

Not all fats are bad for you; in fact, incorporating healthy fats into your diet can actually be good for you! The general rule of thumb is that good fats are liquid at room temperature and bad fats are solid at room temperature. Therefore, monounsaturated and polyunsaturated fats fall into the good fats category, while saturated and trans fats fall into the bad fats category. Unlike saturated fats, monounsaturated fats help lower LDL (bad) cholesterol, while boosting your HDL (good) cholesterol. Dietary fat is also good for us because it is one of three macronutrients that supports a number of our body's functions and provides us with energy.

Now for the fun stuff - the foods with all the healthy fats:

Avocados: Avocados contain monounsaturated fats (and antioxidants and beta carotene too!), which is said to help enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 65 grams and one cup of avocado contains almost one third of your fat intake for a day, about 23 grams. So it's probably best to stick with eating just a half an avocado each day.

Keep reading for more healthy fatty foods!

Seasonal Eats: How Do You Cook Turnips?

Leta Shy — Tue, 15 Feb 2011 03:05:41 PST

When shopping for in-season vegetables, turnip isn't the first Winter vegetable to come to mind. The cold-weather crop doesn't win the popularity vote over more tastier or well-known options at the farmers market.

Turnips, however, hold a good deal of nutritional value. One serving of the root (about 1 cup) offers almost as much potassium as a banana, and also contains vitamins C and B, such as thiamine, riboflavin, niacin, and B6.

A popular preparation of turnips is as a substitute for mashed potatoes; mashed turnips have far less carbohydrates and calories. You can also slice them thinly and eat them raw in salads, or roast them with a little olive oil. And don't forget the turnip greens, which are also very nutritious. Turnip greens are extremely high in vitamin K - which is important for strong bones and healthy arteries - and antioxidants, not to mention their value as a detox aid. The greens are tasty as a sautéed side or steamed to maintain the most nutrients.

How do you enjoy turnips and turnip greens?

Source: Flickr User maureen lunn

Healthy Recipe: Quinoa Pancakes

Michele Bell — Sat, 30 Oct 2010 03:47:00 PDT

I love me some pancakes, but I love them even more when I can eat them with a guilt-free conscious. Thanks to these quinoa pancakes, I'm chomping away on some syrupy pieces of heaven. Topped with fresh fruit and a pat of butter, these are delicious for a breakfast treat. Paired with some more savory toppings like salmon, crème fraîche (or Greek yogurt), and chives, they'd make for a delightful afternoon or evening bite.

Want to see how to make these flapjacks on your own?

Natural Fixes For Allergy Season

FitSugar — Wed, 06 Apr 2011 02:14:08 PDT

Allergy season is in full force. For many sufferers, this time of the year is marked by runny noses, watery, itchy eyes, sneezing, sinus pain, and headaches. An estimated 40 million to 50 million Americans suffer from seasonal allergies - so what can we do about them?

According to Dr. Oz, an allergic response to pollens is actually the sign of an active immune system, but before we go and toast to our runny noses, here are some natural solutions that often help conquer those pesky symptoms.

Heat therapy. Warmer temperature is a great way to relieve congestion because it helps get the fluid and congestion in your face and chest moving by helping to think it out. Try exercising more or investing in a humidifier.
Local honey. Many folks I know take a tablespoon of honey a day to combat allergies. The belief is that ingesting local pollen from honey builds resistance to the surrounding fauna. And while it may work for some people, remember that it's a home remedy that might not work for everyone, but is worth trying. If it doesn't help with your sniffles and sneezing, you're still getting vitamins B6, thiamin, niacin, riboflavin, pantothenic acid, and minerals like calcium, copper, iron, magnesium, potassium, and zinc. Honey also contains antioxidants and vitamin C. All that and it tastes good, too!

Keep reading for more tips and helpful suggestions.

Food Review: Hempmilk

FitSugar — Wed, 23 Apr 2008 11:00:00 PDT

If you're trying to watch your saturated fat and cholesterol intake, then you may be into milk alternatives. Soy milk and rice milk have been around for a while, and when I went to pick some up, I saw a new kind on the shelf. Living Harvest Hempmilk. I was curious to try it since hemp seeds seem to be the latest health buzz because the seeds are high in protein and contain a well-balanced ratio of omega-3 and omega-6 essential fatty acids. These are the healthy fats our bodies need to sustain heart health, mental acuity, strong immune system, and glowing skin. This Hempmilk is soy free, cholesterol free, vegan, gluten free, and contains no cane sugar.

OK, so this Hempmilk sounds healthy, but to see how it compares to other dairy alternatives and what I think about the taste,

read more.

Here's the nutritional info of 1 cup of vanilla-flavored dairy alternative milk.


Calories	130	160	130
Total Fat	3g	3g	2.5g
Saturated Fat	.5g	.5g	0g
Omega-3	900mg	220mg	-
Omega-6	2800mg	550mg	-
Cholesterol	0mg	0mg	0mg
Sodium	120mg	90mg	105mg
Carbs	20g	25g	27g
Fiber	1g	less than 1g	0g
Sugars	18g	16g	12g
Protein	4g	7g	1g
Ingredients	Filtered Water, Whole Hemp Nut (shelled hemp seed), Brown Rice Syrup, Natural Vanilla with Other Natural Flavors, Disodium Phosphate, Xanthan Gum, Calcium Phosphate, Vitamin A, Palmitate, Vitamin D2, Vitamin B12, Riboflavin.	Purified Water, Organic Soybeans, Naturally Malted Organic Wheat and Barley Extract, Vanilla Extract, Calcium Carbonate, Kombu Seaweed, Sea Salt	Filtered Water, Brown Rice (partially milled), Expeller Pressed High Oleic Safflower Oil, Natural Vanilla Flavor With Other Natural Flavors, Sea Salt.

As you can see, the Hempmilk has an outstanding amount of omega-3 and omega-6 fatty acids. It doesn't have as much protein as the soy milk, but it definitely has more than the rice milk. As for taste? When I poured it into the glass, I've got to be honest - it was thicker than I was expecting, so I was a little nervous to try it. When I took a sip, the thickness actually complemented the vanilla flavor, and reminded me of a healthy vanilla milkshake. It was very similar to the consistency of soy milk, and it went down smooth without the grainy or bitter aftertaste that some milk alternatives have. Even though it's slightly higher in sodium and sugars than the soy and rice milk, I'd definitely buy this again.