Fitness and Freebies Blog

Fitness and Freebies Blog

Microwavable or “10 Minute” Brown Rice

Enriched white rice is nutritionally weak. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc and phytochemicals that are in the whole grain.

Try quick-cooking or regular brown rice instead.

November 23rd, 2007 Posted by fitnfree | Food Facts | no comments

Sweet Potatoes!

Sweet potates are a nutritional all star! They’re one of the best vegetables you can eat. Sweet potatoes are loaded with carotenoids, vitamin C, potassium, and fiber.

Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

See also:
Beneficial Byte: Sweet Potatoes
Sweet Potatoes: A Dietary Gold Mine

November 16th, 2007 Posted by fitnfree | Food Facts | one comment

Get Your Fiber with Avocados

We all know fiber is good for us.  We know it keeps us regular, lowers cholesterol, prevents colon cancer and helps us stay trim.  Yet most of us do not get anywhere near the 20 grams of fiber per day that doctors recommend. 

One reason is that many high-fiber foods just don’t taste very good.  But here is good news: You can get all the fiber you need without eating any of the dr, tasteless stuff.

How? Be eating avocados.  One serving of avocado contains 12 grams of fiber — 33 percent more than a cup of shredded wheat cereal!

And avocados aren’t the only tasty foods that are high in fiber. Some delicious high fiber fruits include raspberries (8 grams) … blackberries (8 grams) … apples (3 grams) … and mangoes (4 grams).

As for vegetables, the best choices are acorn squash (6 grams) … black beans (8 grams) … artichokes (6 grams) … and sweet potatoes (5 grams).

So, next time you’re at the supermarket, make sure you load up on these delicious high-fiber foods.  Your body will thank you!

November 16th, 2007 Posted by fitnfree | To Your Health! | no comments

Winter Ailments

Since we’re heading into winter, most people are going to soon be exposed to common winter ailments. You can fight back by keeping your body in ship-shape to enable you to fight off any of those pesky germs you do get exposed to:

  • Eat plenty of fruits and vegetables, especially those that contain vitamin C.
  • Regular exercise but not excessive exercise! Excessive exercise will weaken the immune system and as a result, increase your risk of infection.
  • Stay calm. Increased risk of infections occurs in stressed out people. This one I’m sure you’ve heard, but it’s imperative; wash your hands often! Any good soap will suffice. You needn’t fret over using anti-bacterial soaps.
  • Avoid touching your face after contact with a sick person. This delivers germs near your mucous membranes and helps the bug get into your system.
  • The thought that cold weather causes infections is a myth. Most colds occur in winter because we stay indoors and are exposed to others who are sick. Also, dry cold weather removes moisture from our airways, making them more susceptible to infection.
  • Keep your guard up and remember, an ounce of prevention can do wonders -and save you from needing a pound of Robitussin!

Identifying five common respiratory infections

The Common Cold
Technically called nasopharyngitis, it can be caused by dozens of viruses. Symptoms occur fast and furiously! One goes from feeling normal to a scratchy throat, stuffy nose, muscle aches, sneezing and sometimes a mild fever. People usually feel better by day five, but coughing and nasal drainage may last two weeks. See also: Clobber the Common Cold with Food.

Strep Throat
This serious bacterial infection is technically streptococcal pharyngitis. It requires an antibiotic. Key signs are severe sore throat, fever, difficulty swallowing and sometimes nasal stuffiness. See a doctor.
Acute Bronchitis
This is an infection in the tubes (bronchi) that connect the throat and lungs. Mucus congests these airways; a hallmark of bronchitis is a cough that produces phlegm. It is usually caused by viruses; sometimes by bacteria. Symptoms usually improve in two to three weeks, but some people cough for more than a month.
Influenza
Often people confuse this with the flu. If you’ve ever had true influenza, you know the difference! Flu and cold infect the same tissues, but flu is severe, usually with headaches, muscle aches, significant fatigue, fever above 102 degrees and a significant cough. Bed rest! Plenty of fluids!
Pneumonia
When viruses or bacteria infect lung tissues itself, it’s a serious health threat. Key symptom is coughing. Check with a doctor if the cough is severe, if you have a fever above 102 degrees or significant weakness or if phlegm is bloody, thick, green or brown. You may need a chest x-ray.

November 14th, 2007 Posted by fitnfree | To Your Health! | no comments

Crisp Breads

Whole grain rye crackers, like Wasa, Ry Krisp, and Ryvita — usually called crispbreads — are loaded with fiber and often fat-free.

November 9th, 2007 Posted by fitnfree | Food Facts | no comments

More Than $300,000 in Drugs, Supplements Seized

From St. Louis Company

At FDA’s request, U.S. marshals have seized more than $300,000 in human and animal drugs, dietary supplements, and ingredients to make these products from St. Louis-based General Therapeutics Corp. FDA says the products were maintained under unsanitary conditions, and some of the products lacked FDA approval.

http://www.fda.gov/bbs/topics/NEWS/2007/NEW01736.html

November 5th, 2007 Posted by fitnfree | To Your Health! | no comments