FitSugar

Swiss Chard Fills the Holes in Your Diet

FitSugar — Fri, 02 Nov 2007 03:00:00 -0700

I crave greens, no matter the season. When it is cold outside, I often choose a cooked green over salads. I just want to eat warm food. One of my favorites greens to cook is swiss chard, and it comes in colors too. The leaves are green, but the stems and veins can be white, yellow or red. The red is my favorite since the color combination is quite dramatic.

Not only is it tasty, and similar to spinach and beet greens, but chard is also loaded with nutrients. It is a great source of vitamin K and vitamin A. One cup of cooked chard contains half of your daily recommended intake of vitamin C and 3.5 grams of fiber. It also provides 30 percent of your RDI for magnesium and 25 percent of the valuable mineral potassium.

Are you convinced yet? This is a super food. Don't know what to do to the chard? Just rip the leaves from the stems. Chop up the stems and sauté the leaves and stems with olive oil and garlic. Or you could try out this recipe: Whole Wheat Pasta with Chicken, Chard and Peppers. It is delish!

Are you a fan of Swiss chard? Tell me your favorite way to prepare it in the comments section below.

Another Way to Go Green: Escarole

FitSugar — Tue, 25 Sep 2007 10:15:00 -0700

When I was little I thought salad came in two forms: iceberg and spinach. In those day I wasn't particularly a fan of either. Times have changed and I am all about greens - even cooked ones. My new fave is escarole, which is a type of endive and considered the least bitter of that leafy veggie family.

One cup of chopped raw escarole has only 7 calories and contains one gram of fiber. It is a good source of vitamin A and vitamin C. Escarole is also high in Vitamin K and other anti-inflammatory minerals. Escarole is a great addition to soups and pasta dishes, but I like it simply sautéed with garlic and olive oil.

Fit's Tips: Escarole is in season now and should be available at farmers' markets through out the fall. Make sure to wash your greens thoroughly since dirt and sand can get trapped between its leaves. To prepare the leaves for cooking simply tear them into bite size pieces, no need to use a knife.

To see how I cook escarole just read more

Sautéed Escarole
from Everyday Food by Martha Stewart

What you need:
1 to 2 tablespoons olive oil
3 garlic cloves, peeled and smashed
1 pound of escarole (2 small heads or 1 large head), well washed and leaves torn
coarse salt

What you do:

Peel and smash garlic and let sit for 10 minutes to allow its cancer fighting enzymes to release.
Heat olive oil on medium heat. Add garlic and cook until fragrant, about 3 minutes.
Add escarole and season with salt. Cook stirring often, until tender, about 10 minutes.

Print recipe with images | without images

In Praise of: The Avocado

FitSugar — Wed, 25 Apr 2007 10:15:00 -0700

I really do love avocados. I might even marry one, that is how deeply I adore this veggie, or technically fruit - but an avocado in any other category would still be just as creamy and delish.

Spring is the season when avocados are at their peak, but since they are grown in California (primarily Hass variety) and Florida (mostly Fuerte) there is usually a decent supply all year round. Since this is their season, I am hoping to see the price fall a bit, because in the off season avocados may be available but pricey.

Aside from their exquisite taste and texture, avocados are chock full of wonderful nutrients. They are high in vitamin K, potassium, and dietary fiber. I love that this smooth textured veggie contains fiber - about 3.5 grams per half cup - a wonderful surprise, I know.

Avocados also contain oleic acid, a monounsaturated fat, the good kind of fat since it may help to lower cholesterol. Plus, oleic acid has recently been shown to offer significant protection against breast cancer - always a bonus for the ladies. Another reason to add avocado to your salad is that it increases your body's ability to absorb the health-promoting carotenoids that vegetables provide. I love that there are so many reasons to add one of my favorite foods to everything.

I suggest adding avocado to your sandwiches, salads, even spreading it on toast in the morning - that is when I refer to avocados as vegan butter. Plus there is always guacamole. Here's a tip from YumSugar on how to avoid yucky avocados.

If you love avocado, tell me your favorite way to eat it below in the comments section. Let's spread the avocado love around!!!!

Source

Garden Peas, Please

FitSugar — Wed, 04 Apr 2007 02:00:00 -0700

Peas...you either love 'em or hate 'em. But have you ever had FRESH peas? As in not frozen and not canned? Peas that you shell yourself, in the privacy of your own kitchen?

Known as English Peas or Garden Peas, these little legumes are a sweet treat and are in season now through about May. Seems that peas don't do well when it gets too hot. Their arrival is a sure sign that Spring is here. Plus, when veggies are in season they cost considerably less than their off season prices.

While peas might be time consuming to shell, their candy like flavor is sure to please your palate. While naturally low fat good, peas got a bad rap from all those low carb diets since they are naturally high in sugars and carbohydrates. A one cup serving contains 8 grams of sugars and 21 grams of carbs. On the other hand peas are high in vitamins K and C, magnesium, folate and thiamin (vitamin B1).

Peas are great in pasta and risotto. Since peas pair well with mint, they would be a great addition to PartySugar's Lemon Mint Risotto.

Eat 'em fresh while you can!!!!

The Beauty of Asparagus

FitSugar — Fri, 16 Mar 2007 08:45:00 -0700

I can always tell when asparagus season is starting...usually in mid February, prices for the veggie start to slowly creep downwards. Now, the season is in full swing - I just had some incredible tandoori asparagus at my favorite Indian restaurant. YUM!!!

There are three types of asparagus: green, white and purple. Green being the most common. Not only is the veggie loaded with antioxidant vitamins A and C, it is off the chart with Vitamin K. One cup contains 114% of you daily value requirement. It is a natural diuretic and might help reduce water retention during PMS. Due to its high folate content, asparagus is considered a birth defect fighter.

Two things about asparagus:
One - It will make your urine smell funny, but that doesn't mean it is bad for you. It is just a by product of your body breaking down some of the natural chemicals found in the plant.
Two - It is considered an aphrodisiac, based soley on its shape. Hmmmm....I will let you work it out from there.

So eat up and enjoy - asparagus is in season until early June.

Fit's Tip: Don't cut the bottoms off the spears, just bend each piece of asparagus, and it will snap just where it needs to. Toss the bottom parts. Or better yet - compost them!!!

Know Your A, B, C's: Vitamin K

FitSugar — Tue, 13 Mar 2007 03:00:00 -0700

For a long time I was confused about Vitamin K - particularly its relationship to Special K the cereal. Plus, I wasn't really sure what the vitamin did for the human body. Basically I thought vitamins stopped at the letter E, so this one sounded fake. Then I had a baby and two seconds after she came out, she got a shot of vitamin K in her tiny little heel. OUCH!!!!
So I did some research; I wanted to know why the nice nurse was poking my baby with a needle so early in her little newborn life. I found out that Vitamin K is all about the blood, you need the vitamin to make clots. It is called Vitamin K since coagulation starts with a K in German (and maybe just because the name "Vitamin C" was already taken). It is given (how is that for a euphemism for injection?) to newborns to prevent bleeding problems related to birth trauma. Some folks also take it before surgery for the same reasons.

Another thing to note, Vitamin K is a fat soluble vitamin, so your body can store it in your fat. This is one reason why vitamin K deficiency is rare. Deficiency mainly occurs when the body can't properly absorb the vitamins from the intestinal tract, or from long term antibiotics use. The antibiotics kill the good bacteria (flora) that produce Vitamin K.

Vitamin K is abundant in leafy green vegetables such as spinach and lettuce, as well as kale, cabbage, cauliflower, broccoli, and brussel sprouts. It is also found in wheat bran (eat those whole grains), cereals (so maybe there is some Special K connection), cow's milk and other dairy products. The RDA for vitamin K for an adult woman is between 60 and 65 micrograms a day. Two tablespoons of parsley contains 153% of the recommended daily amount of Vitamin K.

Vitamin B-12 (Cyanocobalamin) (By mouth)

admin — Thu, 04 Sep 2008 20:04:08 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Cyanocobalamin (sye-an-oh-ko-BAL-a-min)

Supplies your body with vitamin B12. You might need a vitamin B12 supplement if your body has trouble using the vitamin B12 in the food you eat. You also might need vitamin B12 if you are a vegetarian, if you have had part of your stomach removed, or for other reasons. Prevents pernicious anemia, a blood problem caused by a lack of vitamin B12. Cyanocobalamin is another name for vitamin B12.

Brand Name(s)

Family Pharmacy Vitamin B12, PharmAssure Vitamin B-12, Twelve Resin-K, Good Neighbor Vitamin B12, Vitamist B12-500, B-12-SL, Mason Natural B-12

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have had an allergic reaction to vitamin B12 (cyanocobalamin), hydroxycobalamin, or cobalt (a metal).

How to Use This Medicine

Capsule, Tablet, Long Acting Tablet, Lozenge, Dissolving Tablet, Liquid, Spray

Your doctor will tell you how much of this medicine to use and how often. Do not use more medicine or use it more often than your doctor tells you to.
Carefully follow your doctor's instructions about any special diet.
If you are using this medicine without a prescription, follow the instructions on the medicine label.
Measure the oral liquid medicine with a marked measuring spoon, oral syringe, or medicine cup. You might need to shake the liquid just before you use it. You may mix the oral liquid in some juice if you prefer.
Place the lozenge in your mouth or under your tongue and let it melt. Some brands of lozenges can also be swallowed. You might need to hold the medicine in your mouth for 30 seconds before you swallow it. Follow the directions on the medicine label.
Place the sublingual tablet under your tongue and let it melt. Some brands can also be swallowed. You might need to hold the medicine in your mouth for at least 30 seconds before you swallow. Follow the directions on the medicine label.
Spray the mouth spray on the inside of your cheek. Hold the medicine in your mouth for about 30 sections, then swallow.
Swallow the extended-release tablet whole. Do not crush, break, or chew it.

If a dose is missed:

If you miss a dose or forget to use your medicine, use it as soon as you can. If it is almost time for your next dose, wait until then to use the medicine and skip the missed dose. Do not use extra medicine to make up for a missed dose.

How to Store and Dispose of This Medicine

Store the medicine in a closed container at room temperature, away from heat, moisture, and direct light.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any outdated medicine or medicine no longer needed.
Keep all medicine away from children and never share your medicine with anyone.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Make sure your doctor knows if you are also using folic acid (folate) supplements.

Warnings While Using This Medicine

Make sure your doctor knows if you are pregnant or breast feeding, or if you have liver disease, kidney disease, or Leber's disease (an eye disease). Tell your doctor if you have low levels of iron in your blood.
Your doctor might need to check your blood at regular visits while you are using this medicine. Be sure to keep all appointments.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Allergic reaction: Itching or hives, swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing.

If you notice these less serious side effects, talk with your doctor:

Diarrhea.
Mild skin itching.

Review Date: 8/4/2008

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 45_4889

Multivitamin (Injection)

admin — Thu, 04 Sep 2008 19:53:58 -0700

Overview

Introduction
Brand Name(s)
When This Medicine Should Not Be Used
How to Use This Medicine
How to Store and Dispose of This Medicine
Drugs and Foods to Avoid
Warnings While Using This Medicine
Possible Side Effects While Using This Medicine

HEALTH GUIDE REFERENCE FROM A.D.A.M

Introduction

Prevents a vitamin deficiency in patients receiving nutrition through an IV (TPN).

Brand Name(s)

Cernevit-12, MVI Pediatric, M.V.I.-12 w/o Vitamin K, Infuvite Pediatric, M.V.I.ADULT, Infuvite

There may be other brand names for this medicine.

When This Medicine Should Not Be Used

You should not use this medicine if you have ever had an allergic reaction to a vitamin that is in this medicine. You should not use this medicine before being tested for anemia.

How to Use This Medicine

Injectable

Your doctor will prescribe your exact dose and tell you how often it should be given. This medicine is given through a needle placed in one of your veins.
This medicine will be mixed and added to your parenteral nutrition (TPN) bag which is given IV. Make sure you understand how to mix the vitamins.
A nurse or other trained health professional will give you this medicine.
You may be taught how to give your medicine at home. Make sure you understand all instructions before giving yourself an injection. Do not use more medicine or use it more often than your doctor tells you to.
The vitamins will make your TPN bag turn yellow. This is normal.

If a dose is missed:

This medicine needs to be given on a regular schedule. If you miss one day, skip that dose and return to your normal schedule. You should not use two doses at the same time.
Missing one dose of vitamins is usually not a cause for concern.

How to Store and Dispose of This Medicine

Store this medicine in a refrigerator. Do not freeze.
Throw away used needles in a hard, closed container that the needles cannot poke through. Keep this container away from children and pets.
Ask your pharmacist, doctor, or health caregiver about the best way to dispose of any leftover medicine, containers, and other supplies. You will also need to throw away old medicine after the expiration date has passed.
Keep all medicine away from children and never share your medicine with anyone.

Drugs and Foods to Avoid

Ask your doctor or pharmacist before using any other medicine, including over-the-counter medicines, vitamins, and herbal products.

Make sure your doctor knows if you are using phenytoin (Dilantin®), methotrexate (Trexall®), or levodopa (Sinemet CR®, Stalevo®). Tell your doctor if you are using hydralazine, isoniazid, or chloramphenicol.
There are many other drugs that can interact with a multivitamin. Make sure your doctor knows about all other medicines you are using.
You should not use other vitamin supplements while taking this medicine unless your doctor tells you to.

Warnings While Using This Medicine

Make sure your doctor knows if you are pregnant or breast feeding, or if you have kidney disease.
Make sure any doctor or dentist who treats you knows that you are using this medicine. This medicine may affect the results of certain medical tests.
Your doctor will need to check your blood at regular visits while you are using this medicine. Be sure to keep all appointments.

Possible Side Effects While Using This Medicine

Call your doctor right away if you notice any of these side effects:

Allergic reaction: Itching or hives, swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing.

If you notice these less serious side effects, talk with your doctor:

Agitation or anxiety.
Dizziness or headache.
Rash.
Seeing double.

Review Date: 8/4/2008

A.D.A.M. Copyright

adam.com

Source Doc: 45_0677

Why Do I Bruise So Easily?

FitSugar — Tue, 06 Mar 2007 12:00:00 -0800

Why is it that I can get the slightest bump and the next day, I've got a huge bruise? Sometimes bruises show up and I don't even remember hurting myself.

A bruise develops when small blood vessels under the skin tear or rupture. Blood leaks into tissues under the skin and causes the black-and-blue color.

As bruises heal, usually within 2 to 4 weeks, they often turn colors, including purplish black, reddish blue, or yellowish green. Sometimes the area of the bruise spreads down the body in the direction of gravity. A bruise on a leg usually will take longer to heal than a bruise on the face or arms.

Bruising easily does not mean you have a serious health problem. Tendency to bruise easily sometimes runs in the family. Also, you should know that women bruise more easily than men, especially from minor injuries on the thighs, upper arms, and bottom.

The amount of fat covering your body may also play a part. If you don't have much fat on your bones, then bruises will appear with the slightest knock. That's why children and the elderly tend to bruise easily.

Sometimes bruises are bumpy. This is called hematoma, and happens when blood collects and pools under the skin. This is no cause for concern, unless it is accompanied by a greater injury or intense pain.

Fit's Tips: If you are concerned about your vulnerable bruising skin, you may want to get checked by a doctor to make sure you're getting enough vitamins B12, C, K, and folic acid. Deficiencies in these vitamins could also be causing your skin to bruise easily.

Vitamin K

admin — Thu, 04 Sep 2008 18:55:57 -0700

Illustrations

Vitamin K benefit

Vitamin K source

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting. The body can store fat-soluble vitamins in fatty tissue.

Alternative Names

Vitamin K deficiency; Deficiency - vitamin K

Function

Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.

Food Sources

Vitamin K is found in cabbage, cauliflower, spinach and other green leafy vegetables, cereals, soybeans, and other vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract.

Side Effects

Vitamin K deficiency is very rare. It occurs when the body can't properly absorb the vitamin from the intestinal tract. Vitamin K deficiency can also occur after long-term treatment with antibiotics.

Individuals with vitamin K deficiency are usually more likely to have bruising and bleeding.

Recommendations

Specific recommendations depend on age, gender, and other factors (such as pregnancy). The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

If you take warfarin (a blood thinner), you should know that vitamin K or foods containing vitamin K can affect how the drug works. Ask your health care provider how much vitamin K or vitamin K-containing foods you should consume.

Review Date: 1/2/2007

Reviewed By: William McGee, M.D., M.H.A., Assistant Professor of Medicine and Surgery, Tufts University School of Medicine, Boston, MA, and Chairman, Nutrition Committee, Baystate Medical Center, Springfield, MA. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 1_002407