Category: Health and wellness


This is taken from Appendix B in the Dietary Guidelines for Americans, 2005.
 
(and brought to you in table form thanks to Microsoft Word macros)
 
Food, Standard Amount Potassium (mg) Calories
Sweetpotato, baked, 1 potato (146 g) 694 131
Tomato paste, 1/4 cup 664 54
Beet greens, cooked, 1/2 cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, 1/2 cup 595 153
Yogurt, plain, nonfat, 8oz container 579 127
 
Food, Standard Amount AT (mg) Calories
Fortified readytoeat cereals, ~1 oz 1.6—12.8 90—107
Sunflower seeds, dry roasted, 1 oz 7.4 165
Almonds, 1 oz 7.3 164
Sunflower oil, high linoleic, 1 Tbsp 5.6 120
Cottonseed oil, 1 Tbsp 4.8 120
Safflower oil, high oleic, 1 Tbsp 4.6 120
Hazelnuts (filberts), 1 oz
 
Food, Standard Amount Iron (mg) Calories
Clams, canned, drained, 3 oz 23.8 126
Fortified readytoeat cereals (various), ~ 1 oz 1.8 —21.1 54—127
Oysters, eastern, wild, cooked, moist heat, 3 oz 10.2 116
Organ meats (liver, giblets), various, cooked, 3 oz a 5.2—9.9 134—235
Fortified instant cooked cereals (various), 1 packet 4.9—8.1 Varies
Soybeans, mature, cooked, 1/2 cup 4.4 149
 
Food, Standard Amount Calcium (mg) Calories
Fortified readytoeat cereals (various), 1 oz 236–1043 88–106
Soy beverage, calcium fortified, 1 cup 368 98
Sardines, Atlantic, in oil, drained, 3 oz 325 177
Tofu, firm, prepared with nigarib , 1/2 cup 253 88
Pink salmon, canned, with bone, 3 oz 181 118
Collards, cooked from frozen, 1/2 cup 178 31
 
Food, Standard Amount Calcium (mg) Calories
Plain yogurt, nonfat (13 g protein/8 oz), 8oz container 452 127
Romano cheese, 1.5 oz 452 165
Pasteurized process Swiss cheese, 2 oz 438 190
Plain yogurt, lowfat (12 g protein/8 oz), 8oz container 415 143
Fruit yogurt, lowfat (10 g protein/8 oz), 8oz container 345 232
Swiss cheese, 1.5 oz 336 162
 
Food, Standard Amount Vitamin A (μg RAE) Calories
Organ meats (liver, giblets), various, cooked, 3 oza 1490—9126 134—235
Carrot juice, 3 /4 cup 1692 71
Sweetpotato with peel, baked, 1 medium 1096 103
Pumpkin, canned, 1/2 cup 953 42
Carrots, cooked from fresh, 1/2 cup 671 27
Spinach, cooked from frozen, 1/2 cup 573 30
 
Food, Standard Amount Magnesium (mg) Calories
Pumpkin and squash seed kernels, roasted, 1 oz 151 148
Brazil nuts, 1 oz 107 186
Bran readytoeat cereal (100%), ~1 oz 103 74
Halibut, cooked, 3 oz 91 119
Quinoa, dry, 1/4 cup 89 159
Spinach, canned, 1/2 cup 81 25
 
Food, Standard Amount Dietary Fiber (g) Calories
Navy beans, cooked, 1/2 cup 9.5 128
Bran readytoeat cereal (100%), 1/2 cup 8.8 78
Kidney beans, canned, 1/2 cup 8.2 109
Split peas, cooked, 1/2 cup 8.1 116
Lentils, cooked, 1/2 cup 7.8 115
Black beans, cooked, 1/2 cup 7.5 114
 
Food, Standard Amount Vitamin C (mg) Calories
Guava, raw, 1/2 cup 188 56
Red sweet pepper, raw, 1/2 cup 142 20
Red sweet pepper, cooked, 1/2 cup 116 19
Kiwi fruit, 1 medium 70 46
Orange, raw, 1 medium 70 62
Orange juice, 3 /4 cup 61—93 79—84
 
Enjoy!
 
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Otro día de corrida

Arrancó bien la semana – un día, una salida a correr. Veremos cómo sigue con la semana – la meta sigue siendo cuatro veces, tres en la semana, una más larga el findes. Hoy corrí un poco más lejos que las comunes de la semana pasada, pero menos que la ‘larga’ del sábado.
 
Por ahora, el clima está con solcito aunque esté fresco, lo cual ayuda. Ya veremos qué pasa cuando empiece la lluviecita chota del invierno…
 
Y, con esto, llego a mi meta para esta semana: correr tres veces. Mi meta para la semana que viene va a ser salir a correr (o similar) cuatro veces.
 
En realidad esta semana podría contar por cuatro, porque el martes corrí y volví del trabajo en bicicleta (y hubo mucho dolor en la subida), pero bueno, contemos tres días, nomás.
 
Hoy fue mi ‘corrida larga’ de fin de semana, que no estuvo tan ambiciosa en distancia, tal vez, pero después cruzar la autopista hay una gran bajada hacia el lago de Kirkland, lo cual implica que a la vuelta hay una gran subida. Caminé un minuto de los 40 que me llevó hacer todo el recorrido, y llegué hasta aquí.
 
Bueno, veremos qué tal pinta la semana que viene… ¡Todos juntos por un Marce con menos pancita!
 
Bueno, el plan de ponerse en forma parece que viene más o menos bien – es martes, y ya salí dos veces a correr, tempranito a la mañana.
 
Para la gente curiosa, el recorrido que hago lo pueden ver acá. Veamos hasta dónde llego en una semanita…
 

¡Aguante el cafecito!

 

No hay nada como las noticias que revalidan la forma de vida de uno, no? Aunque si hubiera un artículo como éste pero que diga ‘mate’ en lugar de ‘café’, sería mejor aún.

 

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Health Tip: Coffee May Be a Healthy Way to Start Your Day

Every day, learn something new. I knew about smoking, obesity and too much sun, but the possible downside of too little side w.r.t. cancer? That was a bit of news…

Guess my body is right when it gives me the ‘sun feels good’ message (especially in winter months!).

 

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Simple Precautions Protect Against Many Cancers

Health tip: if you die of pneumonia, it wasn’t just a cold. Thank you, U.S. Centers for Disease Control and Prevention!

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Health Tip: Cold or Flu?

Personally, I drive much less aggressively (read more sluggishly if you will), but I haven’t actually had any accidents due to talking on the cell phone. Not that anybody calls me, anyway.

 

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Driving While on Cell Phone Worse Than Driving While Drunk

A great way to make this be a non-issue: don’t give your pet manufactured treats. Of course, I know this can be a pain if you’re used to this, but maybe there’s something that your pet loves?

Toto loves baby carrots. He doesn’t really digest them (don’t ask me how I know), so there is no harm done in giving him a few, but he loves them. Not as much as he loves turkey, perhaps, but it’s way cheaper and healthier for him, as we can keep his diet a bit more controlled.

And, if we don’t have to worry about Salmonella, all the much better. Regulations seem to be pretty lax, and it looks like we haven’t had any big lawsuits (or the economic incentive would have already kicked in).

 

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Handling Pet Treats Can Cause Human Ills

For everyone out there who thinks that they just smoke light cigarettes…

http://content.health.msn.com/content/article/98/104742.htm