That's Fit

Here's another installment of what I'm sort of making an ongoing feature here on That's Fit. It's not really one of our true features (those are listed on the right hand side of this page), it's just something I felt like putting together myself. It's called Vitamins and Minerals 101, and this time around we're taking a look at Iron.

Name: Iron

What it Is: One of the most abundant metals on earth. It is essential to most life forms and to normal human physiology.

What it Does: It is an essential component of proteins involved in oxygen transport, as well as for the regulation of cell growth and differentiation. A deficiency of iron limits oxygen delivery to cells, resulting in fatigue and decreased immunity. Excess amounts of iron, however, can result in toxicity and even death.

How Much You Should Be Consuming: Recommended Daily Allowance for men age 19 to 50 is 8mg/day; women age 19 to 50 is 18mg/day; men age 51 years plus is 8mg/day; women age 51years plus is 8mg/day.

Where to Get It: Soybeans, lentils, kidney beans, tofu, spinach, fortified cereal and oatmeal.

Consuming an adequate amount of Iron is important for maintaining a healthy, well-balanced diet. For more information on this vital mineral, click HERE to visit the National Institute of Health's website.

Soy products are a great way to incorporate lean protein into your diet, and you don't have to be vegetarian to appreciate the benefits. However, while many people are familiar with tofu, I get a lot of puzzled looks when I mention tempeh. While both are made from soybeans, they're as different as salmon and steak.

This chart breaks down the differences between tempeh and tofu, and basically it makes the conclusion that tempeh is less processed than tofu, contains more protein and fiber, and therefore is somewhat better for you. And, to be honest, I actually prefer the taste and texture of tempeh to tofu. However, if you're used to cooking with tofu, you can't just substitute tempeh instead.

Click through the gallery for some recipes including tempeh. If you have a favorite recipe of your own, be sure to leave a comment!

A tofu-producing company in San Francisco, Quong Hop & Co., has stated that it is recalling quite a few of its tofu products, many of which may be contaminated with Listeria monocytogenes, a food-borne disease that can affect kids, the elderly and others with weak immune systems.

At this time, no illnesses have been connected with the tofu products from the company, but the recall stands in place as a cautionary measure regardless.

The recall affects these Quong Hop & Co. products: the 30-ounce Soy Deli nigari tofu, the 12-ounce Soy Deli water packed tofu and the 16-ounce Quong Hop water packed tofu -- all with a date of September 23, 2007. Also, the recall was expanded after first being announced to include the 30-ounce Soy Deli nigari tofu coded Oct, 17, 2007, and the 12-ounce Soy Deli water packed tofu coded Oct. 9, 2007.

If I could opt for one elective surgery, I'd choose something that would erase the loose post-pregnancy skin hanging from my tummy. I know it's been four years since my last 10-pounder was born but it seems no matter how fit or lean I get, the jiggle remains. A tummy tuck or liposuction would be ideal. I'm not sure I'd ever go through with these procedures, though. Something about choosing to have surgery for a non-medical reason makes me a little nervous. If it weren't so controversial, maybe I'd hop on the lipodissolve bandwagon.

Surgery is not required for lipodissolve. All it takes is a few injections of a chemical found in lecithin, the food ingredient derived from soybeans. Shots are given right into bulging body parts where they dissolve fat cells. Lipodissolve is becoming quite the rage, despite the fact that the FDA has not approved the compound used in the shots.

Lipodissolve just hasn't received much clinical study. Besides the possible pain, nausea, diarrhea, elevated liver enzymes and lumps at the injection site, who knows what long-term side effects of this treatment might surface. Lipodissolve is such an unknown that the state of Kansas has banned the marketing and sales of this quick fix.

Omega-3s have the medically proven ability to reduce the amount of fat in your blood and help lower triglycerides. Triglycerides are a huge risk factor in heart attacks. Not only are they good for the heart but they help with depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammation in the body, and the inability to concentrate. Here are some top 10 food sources for Omega-3s. Start a healthy habit by adding some of these items to your daily diet and remember to buy organic when available.

Flax Seeds
Dried Ground Cloves
Walnuts
Salmon, Halibut, Cod
Cauliflower
Cabbage
Dried Ground Oregano
Mustard Seeds
Brussel Sprouts
Cooked Soybeans

Recently, I asked my Naturopathic doctor how I could get more protein in my diet, since I don't eat much meat and have problems digesting tofu and soy. He suggested I try Miso, which despite being made of soybeans is something that will be easier for my body to digest. I've had Miso soup many times, but wasn't aware that I could eat and cook with just plain old Miso. Apparently, it can be used in a number of dishes -- not just soup. It can be a base for stir-frys, in gravy, in desserts ... the list goes on and on. There are even Miso cookbooks.

Miso has a great reputation as a health food and has been attributed to lowering cancer rates, promoting healthy aging, reducing cholesterol levels and much more.

I'm interested to know if you have any great Miso recipes.