Fittron

VITAMINS

Vitamin A

Is necessary for healthy skin and the ability to see in poor light conditions. The body produces vitamin A (retinol) from plants containing beta-carotene, but vitamin A is directly available from a few animal foods (eg liver and some fish). this vitamin is fat-soluble

RDA is: 5000 iu2 (US)

 

Vitamin B1

Thiamine is necessary for healing and maintaining the nervous system and for the metabolism of carbohydrates. This vitamin is water-soluble.

RDA is: 2.1 mg (US)

 

Vitamin B2

Riboflavin is required for metabolizing foods, manufacturing and repairing tissues, and maintaining healthy mucous membranes. This vitamin is water-soluble.

RDA is: 1.7mg (US)

 

Vitamin B3

Niacin belongs to the vitamin B complex. it is necessary for the efficient functioning of the digestive and nervous systems. it also helps in metabolizing foods. This vitamin is water-soluble.

RDA is: 1.3-1.8mg (US)

 

Vitamin B5

Pantothentic acid is needed to release energy from fats and other foods, and to promote normal growth and development. This vitamin is water-soluble.

RDA is: 4.7mg (US)

 

Vitamin B6

Pyridoxine is necessary for metabolizing the amino acids in proteins, the formation of antibodies and red blood cells, and for maintaining a healthy digestive and nervous system. This vitamin is water-soluble.

RDA is: 2mg (US)

 

Vitamin B9

Folic acid is necessary for maintaining the digestive and nervous systems and workswith B12 in the formation of red blood cells and genetic material. This vitamin is water-soluble.

 

Vitamin B12

Is necessary for maintaining the nervous system, red blood formation, cell division during growth, and the development of genetic material. This vitamin is water-soluble.

 

Biotin

Is necessary for energy release from fats. It is water-soluble.

 

Vitamin C

Ascorbic acid is required for healthy skin, teeth, gums, and blood vessels. It assists in the absorption of iron, in healing wounds and broken bones, and is necessary for the prevention of scurvy. This vitamin is water-soluble.

RDA is: 60mg (US)

 

Vitamin D

Is required for the absorption of calcium and phosphorus. This vitamin is fat-soluble.

RDA is: 400 iu (US)

 

Vitamin E

Helps to protect body tissues and is important for the prevention of anemia, although the precise role that this vitamin plays in the body is not clear. This vitamin is fat-soluble.

RDA is: 10mg (US)

A Healthier Cure for Your Chocolate Cravings........

Yes, you are allowed to thank me for this great recipe, chocolate lovers!!!!!!

When I am not in diet season, I definitely enjoy a sweet dessert  from time to time.... even better than that, CHOCOLATE!!! I have tried numerous recipes to try to find a healthier alternative but yet still not sacrificing taste for a healthier treat. I love this recipe! It is low in fat and sugar but yet taste very similar to homemade brownies... Try it and see:) What is even better is that all these ingredients are found at Whole Foods!!!!

 

Allergen-Free Brownies:

 

 

Ingredients:

3/4  cup garbanzo and fava bean flour

 1/2 cup potato starch

2 tbsp arrowroot

 10 tbsp agave nectar

 2 1/2 tsp baking powder

1/4 tsp baking soda

 1/4 tsp xanthan gum

 1 tsp kosher salt

 1/2 cup unsweetened cocoa powder

1/2 cup unsweetened applesauce

1/2 cup cold pressed coconut oil, plus more for pans

2 tbsp pure vanilla extract

1/2 cup  brewed coffee or hot water

2 cups vegan, gluten free chocolate chips

 

 

Instructions:

Preheat oven to 325 degrees F.

 Spritz or spray muffin tins with a light mist of canola oil cooking spray or line tins with mini-muffin cups.

 In a medium bowl, whisk together the first nine ingrediants; set aside. in a large bowl, mix together applesauce, coconut oil and vanilla.

 Slowly add flour mixture, stirring to combine.

 Stir in coffee or hot water until it formsa batter.

Fold in chocolate chips.

 Place 1 tablespoon batter in each muffin cup

 Bake until a toothpick inserted in the middle comes out clean, 12- 15 minutes.

 Let cool completely before removing from pan. Enjoy:)

 

Nutrients per brownie:

Calories: 80, Total Fat: 4g, Sat. Fat: 0.5g, Trans. Fat 0g, Carbs:12g, Protein:0, Sugars:7g, Sodium:95mg, Cholesterol: 0mg

Grocery Shopping Recomendations

I had many responses from my Fast Food Recomendation article so I thought I would write a second article focussing on the Grocery Store choices:

 

Cereal:

~Oatmeal (oats)

~Fiber One

~Wheeties

~Cheerios

~Post: Raisin Bran, Spoon Size Shredded Wheat 100% Bran, Grape-Nuts, Shredded Wheat

~Mini-WHeats, Raisin Bran, Complete

~Wheat Bran Flakes

~General Mills Wheat Chex

~Kashi: GoLEAN Crunch! To Good Friends

~Quaker: Crunchy Corn Bran, Shredded WHeat

~Quaker Instant Oatmeal, Regular Flavor

 

Snack foods:

~Nature Valley 100% Natural Crunchy Granola Bars

~Triscuits (all varieties)

~Ry-Krisp: Natural, Seasoned

~Ak-Mak 100% Whole Wheat Stone Ground Sesame Cracker

~Wasa: Fiber Rye, Hearty Rye, Multigrain

~Duncan Hines: All-Bran Blueberry

~Muffin Mix,All Bran Apple Cinnamon Muffin Mix

~Animal crackers (virtually all brands)

~SnackWell's Peanut Butter chip cookies

~Fig Newtons

~Balance Outdoors bars

~Powerbar Harvest bars

~Cliff Luna bars

~TwinLab Soy Sensations bars

 

Frozen meals:

~Lean Cuisine Cafe Classics: Chicken a l'Orange, Glazed Chicken, Chicken Carbonara, Chicken Piccata

~Lean Cuisine Everyday Favorites: Chicken Enchilada Suiza, Oriental-Style Dumplings

~Uncle Ben's Rice Bowl:Sweet&Sour Chicken, Honey Dijon Chicken, Chicken Bombay

~Birds Eye Shrimp Voila - Garlic Shrimp

~Healthy Choice Bowl: Southwestern Chicken and Pasta, Garlic Lemon Chicken with Rice

~Healthy Choic:Mesquite Chicken Barbeque, Traditional Turkey Breat, Beef Pot Roast, HErb Baked Fish, Sweet and Sour Chicken, Traditional Salisbury Steak, Chicken Dijon

~Amy's Non-Dairy Vegetable Pot Pie

 

 

~I have many more suggestions in Every Food Selection. Please contact me if you are interested in a more detailed list.

Kavvy's Fruits of Love

Which Fruits Pack a Nutrient Punch?

 

                       The Winner:
                           Guava

~The vitamin C victor, with 165 milligrams, guava has more than twice the RDA and three times more C than oranges. It is also the third highest in fiber and fourth in beta-carotene,and it has a hefty dose of potassium.

 

                        Antioxidant Award:

                           Orange

~This citrus fruit is the best source for lutein and zeaxanthin, disease fighting antioxidants that may help protect your peepers

 

                          Vitamin C Star:

                            Kiwi

~Guava may be the C standout but one medium-sized kiwi gives you 100 percent of your RDA

 

                          Fiber Favorite:

                          Passion Fruit

~Just half a cup delivers 12 grams of fiber, which puts you well on your way to reaching the recommended 20 grams to 35 grams per day

 

                        A Lycopene Leader:

                            Watermelon

~With 50 percent more of this cancer-fighting antioxidant, this summer picnic staple kicks the tomato's tush

 

 

                        Beta-Carotene Best:

                             Apricot

~This chompable champ has about 60 percent more of the immunity-strengthening antioxidant than its closest competitor, cantaloupe

 

                         Flavonoid Feast:

                               Berries

~Berries deserve special mention for their heart-healthy anthocyanins. These flavonoids like those in dark chocolate and red wine, may help ward off heart disease.

 

                      BOTTOM OF THE BASKET:

Banana:

The banana is a potassium powerhouse, yet it offers only a little fiber and vitamin C

 

PLUM:

A plum is OK for beta-carotene but it's weak in the fiber department (less than 1 gram)

 

Nectarine:

Though it provides a decent amount of potassium (288 milligrams), you would get as much vitamin C from a single slice of orange

 

 

 

 

 

 

Fast Food Choices

In today's society, we are not always able to bring our pre-made meals that we intentionally want to bring and eat. We might get stuck in traffic, or stay late at work. Honestly, it seems that something "always comes up". Many of my clients have asked me what to eat for the "fast-paced" lifestyle or "in case of emergency" quick and extremely convenient FAST FOOD options.

As we all know, the BEST way to know exactly what you are putting into your body is by cooking your own food from home. Every time you eat out, you are gambling with hidden, unknown calories. But, if there is NO other alternative and feel that your ONLY choice is to go thru the Drive-Thru, here are my top smart food choices at many different Fast Food Joints........These are basic guidelines. I do have an extended list for clients that I am personally working with!

Arby's

-Roast Chicken Deluxe Sandwich (from the light menu)

-Roast Turkey Deluxe Sandwich (from the light menu)

-Roast Chicken Salad (only 2 tablespoons of salad dressing)

Burger King

-BK Broiler Chicken Sandwich

-Broiled Chicken Salad

Boston Market

-Turkey Carver Sandwich

-Chicken Carver Sandwich

-Turkey Breast or Chicken Breast

**Combined with 1 small side dish:

-Steamed Vegetables

-Garlic and Dill New Potatoes

-Rice Pilaf

-Fruit Salad

-Zucchini Marinara

Hardee's

-Chicken Filet

-Grilled Chicken Salad

Jack In The Box

-Chicken Fajita Pita

-Grilled Chicken Filet Sandwich

-Grilled Teriyaki Bowl (this is 2 meals)

KFC

-Tender Roasted Chicken (white meat, without skin, with small serving of mashed potatoes)

Long John Silver's

-Flavor Baked Fish or Chicken

**combined with 1 small side dish:

-Baked Potato (plain)

-Green Beans

McDonald's

-Grilled Chicken Deluxe

-Grilled Chicken Salad (2 tablespoons of salad dressing)

Subway

-Six-inch Turkey Breast Sub

Taco Bell

-Grilled Chicken Burrito

-Grilled Chicken Soft Taco

Wendy's

-Grilled Chicken Sandwich

-Grilled Chicken Salad

**More tips**

-For all salads, try to limit your salad dressing. These are where the hidden calories are. Some salads have even MORE calories than if you were to eat 2 burgers! No croutons and limited cheese are other rules to stick by!

-For all sandwiches, take half of the bun and throw it away! No one needs to eat that much bread!

-Always ask for NO MAYO! You may always use mustard. It is a great way to spice up the sandwich for GREAT flavor!

-Always watch for sauces. They taste good but that is only because they are high in fat or sugar and always calories! Salsa is always a safe option! Try it on a salad sometime!

-For beverage choice, opt for water of course, but try a regular or decaf coffee for a change... limit the cream and sugar and it is a great way to have a low-calorie beverage instead of a Diet Soda option!

more Pro Page articles >

• Kavvy's Famous Breakfast Burritos