That's Fit

Nearly every time my son and I go grocery shopping, he begs me to buy children's vitamins. I know parents tend to disagree when it comes to children's vitamins. Personally, while I don't think they're harmful, I don't think they're necessary. My son eats plenty of fruits and vegetables, he gets sufficient calcium from milk, yogurt, and fortified orange juice, and he eats a broad range of other healthy foods as well.

But my kid LOVES his candy. And I'm quite certain that is why he wants those gummy vitamins he sees in the store so badly.

Angie over at ParentDish recently wrote about a study regarding children's vitamins. The study reviewed 14 types of vitamins and found that only five of the reviewed brands had the 12 essential vitamins you would expect. Some brands had as little as four vitamins. The researchers state that the vitamins are little better than candy.

Caught an old rerun of an Oprah show last night. Watched just long enough to hear a very enthusiastic doctor offering advice on vitamin D. All women need to have their vitamin D levels checked, she said, because most women don't get enough. And if we're not getting enough, we need to know this so we can make necessary adjustments.

Vitamin D is critical to our health -- a deficiency can result in bone problems, cancer, high blood pressure, depression, and immune-system disorders such as multiple sclerosis, rheumatoid arthritis. and diabetes. We need about 2,000 international units of it each day, says the good doctor, not the 400 currently recommended by the FDA.

Oprah said she's had her vitamin D levels checked. They were low. No surprise. So she started taking a supplement to bump her into a better range. Supplements are good. So is the sun -- just 15 minutes per day, and don't burn. And of course, vitamin D rich foods, like wild salmon, shrimp, skim and low-fat milk, Shittake mushrooms, fortified yogurts, and fortified cereals.

Do you know your vitamin D levels? I don't. But I should.

Research shows that women who drink even small amounts of alcohol can spike their breast cancer risk. But getting enough folic acid can help.

A long-term Nurses' Health Study shows that the proper intake of the B vitamin may reduce breast cancer risk for those who consume more than the equivalent of one glass of wine per day.

Want to get enough folic acid in your diet? Ask your doctor about a multivitamin containing the recommended amount or make a commitment to consuming lots of fortified cereals, leafy greens, citrus fruits, and juice.

We've all experienced "brain failure," that embarrassing moment when you can't remember something totally mundane and regular -- like how to spell a simple word or where you parked your car. Having a better memory is something pretty much everybody would enjoy, especially when it comes to doing your best at work. Giving your noodle a boost is something you can do in as little as 30 seconds, so there's really no reason you can't fit an exercise or two into your daily routine. Try one of these exercises from Natural Health to get started:

Ugh, supplements. For a lot of people they're a "must have" for a healthy diet, and although I don't disagree, I'm also really bad at taking them because it's just so confusing determining what exactly I need -- the list of "recommended" supplements is at least a mile long it seems! But a nutritionally-complete diet is almost impossible to come by through food alone these days, and many supplements can give an extra boost of valuable disease and age-fighting properties to help fitness goals be that much easier to both achieve and maintain. But if you're like me and find yourself either overwhelmed or just generally intimidated by the prospect of taking regular supplements, this list of the 5 most valuable supplements compiled by experts for Natural Health magazine could be a big help! Here they are:

So I need a certain amount of direct sunlight every day in order to soak up some necessary vitamin D. But I also need to wear sunscreen at all times to protect my skin from the sun's dangerous rays. Both bits of wisdom make sense. And they don't make sense at all. I mean, if I wear sunscreen all the time, how will I get my vitamin D? And if I hang out in the sun for even 10 minutes without lathering up, I'll get burned. Trust me, I will.

It's controversial, this sun vs. sunscreen predicament. The National Institutes of Health suggests we get five to 30 minutes of sun, free from sunblock, a few times per week to avoid vitamin D deficiencies. It keeps bones strong, helps prevent heart disease, and may ward off cancer. These are biggies. But wearing sunscreen every day is big too. It's the only way to keep skin cancer at bay.

Err on the side of protecting your skin, says popular opinion. Just count on getting your vitamin D from walking to and from your car, the grocery store, your mailbox a few times a week. You can get it from food sources too, like fortified breakfast cereals and milk, or from a dietary supplement. And if you're concerned you may be vitamin D deficient, consult your physician.

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Fitzy. I work out a few times a week and eat pretty well, but "six-pack" abs have always escaped me. I do plenty of crunches, but nothing seems to bring me even close to the abs I see on the cover of Men's Health magazine. What is the secret to it? Chase

A. Ahhhh Chase. The elusive six pack. Doesn't every body wish for that? Yes ... almost everybody does. Very few actually achieve it, though. This is the deal Chase, the "secret," if you will. If you want to look like an athlete, you're going to have to behave like an athlete. Train ridiculously hard and eat ridiculously well. Six-pack abs are a sign of elite fitness for sure, and you're probably not going to earn them working out a "few times a week and eating pretty well."

Last fall, my son played soccer. Week after week I was disappointed in the snacks that parents brought for the kids. Now it's baseball season and I'm seeing the same trend. My son has been given sugary juices, "sports" drinks that are loaded with sugar, cookies, chips, and snack cakes. I'm not completely opposed to kids having treats from time to time. But I think that, after being active, kids need some decent nutrition.

While adult and competitive athletes may need nutritional programs designed specifically to boost performance, kids don't need anything that rigid. All kids need is good nutrition to get the most out of their activities. Here are a few tips:

• Eating a healthy diet with lots of fruits and vegetables, whole grains, beneficial fats, and lean protein will give your young athletes all the fuel they need. A daily multi-vitamin is also a good idea. Sports bars, protein gels, and other specialized foods aren't necessary.
• It's important to keep your young athlete hydrated. Young children, in particular, are prone to dehydration because their bodies produce more heat yet sweat less. But water is sufficient for youth sports. Unless the activity is constant and extends beyond one hour, drinks with added electrolytes just aren't necessary. Besides, many sports drinks offer nothing more than artificial coloring, artificial flavors, sodium, and high fructose corn syrup.
• While it's not an issue with boys my son's age, I know high-school and college-age athletes may be tempted by the powders and drinks guaranteed to pump them up. The problem is that dietary supplements (which is what those sports aids are considered) aren't screened by the FDA so their efficacy and safety aren't monitored. While many may be harmless and some might even be effective, there's risk involved.
  

Good nutrition and consistent exercise are all any young athlete needs to stay at the top of their game.

According to an Italian study, from which results were published in past issue of the journal CANCER, folic acid supplements may prevent cancer progression and promote regression of the disease.

Researchers found that 31 of 43 patients with the precancerous laryngeal lesion known as leucoplakia showed a 50 percent or greater reduction in the size of the lesion after taking folate supplements for six months. And, for the remaining 12 patients, they amazingly did not show any sign of the original lesion after the six month period.

Folate is sometimes more widely known as vitamin B-9, which is found in abundance in fruits and vegetables, as well as several types of beans. Plus, many multi-vitamins offer close to the recommended daily value of folate.

For over 30 years, the medical community has prescribed vitamin D to patients with kidney disease in order to help maintain strong bones. But a new meta-analysis of many different studies concludes that this practice doesn't really help in achieving the goal it's supposed to.

The whole reason why this is prescribed was because diseased kidneys can't remove excess phosphorous from the body. Blood calcium drops due to the fact that phosphorous keeps building up. As a result, calcium is removed from the bones, hence the reason they become so weakened. This is how vitamin D became so prevalent, but the fact of the matter is that they really don't know if it helps their condition at all.

Risk of death, bone problems and other issues did not consistently change over time, even when they took the supplement compounds. In an editorial with the analysis, one associate professor of medicine out of Canada states this is evidence enough to challenge "many of our common practices." He continues by conceding that more research still needs to be done. Even so, the researchers say patients should continue following prescriptions, and more importantly pay attention to preventive measures.

Getting old is inevitable. Try as we might to find some sort of fountain of youth, the battle against time is a losing one. Hair will gray, wrinkles will form, and muscle loss will occur. But, insofar as that last one is concerned, there may be a way to slow down at least this part of the aging process.

A study from Johns Hopkins School of Medicine points to selenium deficiency as a possible contributor to accelerated muscle loss. Selenium plays a role in protein synthesis, maintaining muscle mass, immune function and neutralizing free radicals. Because many old people fail to consume adequate amounts of this mineral, it may contribute to a decrease in strength, muscle balance and overall mobility.

Most multi-vitamins contain selenium, and it of course can also be sourced from protein-rich foods. However, it is important to note that consuming too much selenium can actually be deadly, which is why you should speak to a doctor before changing your diet to purposely include more of this mineral.

According to a recent Swedish study, higher intakes of the vitamin B folate can decrease the risk of post-menopausal breast cancer. Folate may also lower the risk of cancers of the colon, pancreas, esophagus, stomach, and cervix. But there's a catch.

Folate can promote cancer development too. Excess amounts of folate can encourage the aggressive growth of cancer cells once a small tumor or polyp has already been formed.

And so it seems too much of a good thing really can be detrimental. The bottom line, though, is that eating a healthy plant-based diet will not put you at risk for excess folate. Just be mindful of supplements, certain nutrition bars, and cereals that provide 50 percent or more of the daily value for folate. Stick with natural food sources offering other beneficial vitamins, minerals, and phytochemicals. The combination of all these goodies will help protect you from cancer.

To reference a dietary fact sheet about folate, click here.

No matter what, you should always eat as many antioxidants as possible, even though a Danish study -- cited in the June 2007 issue of Men's Journal -- found a possible link between antioxidant supplements and a slightly higher risk of death.

Just remember these two points if ever you begin to question your own use of antioxidants, specifically vitamin A and E and beta carotene: (1) One study is no reason to ditch vitamins and (2) Researchers only looked at synthetic antioxidants and not food. Eating plenty of fruits and veggies, therefore, is still a good thing.

These two points remind me that one study is no reason to forgo anything. Just as we're likely to get a few medical opinions and a few car repair opinions, we should also compare and contrast several studies about topics relating to health. One study, not so convincing. Several studies, all pointing to the same conclusion, perhaps convincing. So don't be frightened by one scary news blurb. Do a little research and see if your fears are warranted. Chances are, they aren't.

I like a little peanut butter now and then, especially smeared on a few multi-grain crackers. My kids like peanut butter too, and a banana with a light coating of peanut butter is a common snack in our household. Is this creamy treat good for us, though, considering a serving contains about 14 grams of fat? Here are a few thinking points, compliments of Prevention magazine and this article, to help us determine whether or not peanut butter is a keeper.

It seems peanut butter is a good source of protein. It has eight grams, in fact, in every serving. It's also a good source of the antioxidant vitamin E, with 3 mg per serving. Peanut butter does have some fat, but it's the mono-unsaturated type and that makes it A-OK. If you want to skimp on some fat, though, you can always opt for the low-fat peanut butters, but this will only save you two grams or so and the calorie-content is not much lower either. Two issues to consider about peanut butter are the added sugars and the sodium portions, which might be a problem for some people.

I'm making the call that peanut butter is a pretty nutritious food item, in small doses anyway. What's your call?

Each week, we'll be offering original recipes and unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Vitamin C is vital for the normal growth and development of the human body. It repairs tissues, helps wounds heal, and forms blood vessels and collagen -- an important protein used to make skin, scar tissue, and tendons. Vitamin C is good for cartilage, bones, teeth, and it's a rich and powerful antioxidant, instrumental in blocking the damage caused by free radicals. Pretty super, eh? Yep, but we only benefit from the power of vitamin C by ingesting it.

Our bodies don't manufacture or store vitamin C, so we must consume plenty of vitamin-C rich foods in our daily diets. Miss out on this potent property and your deficiency may lead to dry and splitting hair, rough and scaly skin, nosebleeds, anemia, weight gain due to slowed metabolism, and even scurvy. Get enough and you'll protect yourself from life-threatening illnesses like heart disease and cancer.

Although all fruits and vegetables contain some amount of vitamin C, oranges offer the most readily available supply of it. The orange, a Superfood with about 60 calories, is also famed for its 170 cancer-fighting phytochemicals and 60 flavonoids, as well as its ability to reduce inflammation, rheumatoid arthritis, osteoarthritis, and asthma. A daily orange will also help combat diabetes and obesity, and its flavonoid hesperetin and the compound herperidin lower blood pressure and cholesterol. There's more: An orange's peel contains limonene, which may ward off skin cancer.


Healthy Orange Chicken

Curried Zucchini and Orange Soup

For more lowdown on the orange, see what Sunkist has to say about this super citrus fruit.