Update fitness cheatsheets

fitness/general.md

@@ -1,5 +1,5 @@
 ---
-title: Fitness
+title: General fitness notes
 category: Fitness
 layout: 2017/sheet
 ---

fitness/micronutrients.md

@@ -1,7 +1,12 @@
 ---
 title: Essential micronutrients
+category: Fitness
+layout: 2017/sheet
 ---
 
+## Vitamins
+{: .-three-column}
+
 ### Vitamin D
 
  * Sources: sunlight, fish/eggs
@@ -10,6 +15,8 @@ title: Essential micronutrients
  * Fat-soluble
  * Best taken with meals or a source of fat
 
+See: [Examine.com](http://examine.com/supplements/Vitamin+D/)
+
 ### Zinc
 
  * Sources: meat, egg, legumes
@@ -17,6 +24,8 @@ title: Essential micronutrients
  * Doesn't go well with [Iron](#iron), [Magnesium](#magnesium)
  * Dosage: 5-10mg daily
 
+See: [Examine.com](http://examine.com/supplements/Zinc/)
+
 ### Magnesium
 
  * Sources: grains, nuts, leafy vegetables
@@ -24,12 +33,16 @@ title: Essential micronutrients
  * Major benefits: lower blood glucose, sleep, insulin sensitivity
  * Don't get Magnesium Oxide (low bioavailability), get Magnesium Citrate
 
+See: [Examine.com](http://examine.com/supplements/Magnesium/)
+
 ### Selenium
 
  * Sources: nuts, fish (tuna, halibut), meat
  * Major benefits: anti-oxidant, anti-cancer
  * Dosage: 200-300ug daily
 
+See: [Examine.com](http://examine.com/supplements/Selenium/)
+
 ### Vitamin E
 
  * Sources: Nuts, needs, veg oils, leafy veggies
@@ -37,12 +50,16 @@ title: Essential micronutrients
  * Dosage: up to 22IU daily for adults? (RDA)
  * Fat-soluble
 
+See: [nih.gov](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
+
 ### Vitamin C
 
  * Sources: fruits (esp citrus), leafy veggies
  * Dosage: 75mg daily (females), 90mg (males)
  * Major benefits: anti-oxidant
 
+See: [Examine.com](http://examine.com/supplements/Vitamin+C/)
+
 ### Vitamin K
 
  * Sources: beans (legumes), green tea, veggies (mostly leafy), egg yolk,
@@ -50,31 +67,51 @@ title: Essential micronutrients
  * Major benefits: bone health
  * Fat-soluble
 
+See: [Examine.com](http://examine.com/supplements/Vitamin+K/)
+
 ### Thiamin (Vitamin B1)
 
+- ···
+
 ### Riboflavin (Vitamin B2)
 
+- ···
+
 ### Niacin (Vitamin B3)
 
+- ···
+
 ### Vitamin B6
 
+- ···
+
 ### Vitamin B12
 
+- ···
+
 ### Potassium
 
+- ···
+
 ### Omega 3
 
+- ···
+
 ### Calcium
 
  * Sources: dairy
  * Dosage: 1000mg daily for adults
  * Major benefits: bone mass/strength
 
+See: [nih.gov](http://ods.od.nih.gov/factsheets/calcium.asp)
+
 ### Iodine
 
  * Sources: dairy (yogurt, milk, eggs)
  * Major benefits: thyroid gland regulation
 
+See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
+
 ### Vitamin A
 
  * Sources: meat, poultry, fish, fruits, leafy veggies, orange veggies
@@ -83,26 +120,11 @@ title: Essential micronutrients
  * Major benefits: vision, immune boost, reproduction
  * Fat-soluble
 
+See: [nih.gov](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
+
 ### Iron
 
  * Sources: soybeans, nuts/beans/lentils, beef, whole grains
  * Major benefits: oxygen transport, energy metabolism
 
-References
-----------
-
-* Examine:
-  [K](http://examine.com/supplements/Vitamin+K/)
-  [C](http://examine.com/supplements/Vitamin+C/)
-  [Sel](http://examine.com/supplements/Selenium/)
-  [D](http://examine.com/supplements/Vitamin+D/)
-  [Zinc](http://examine.com/supplements/Zinc/)
-  [Mg](http://examine.com/supplements/Magnesium/)
-* Nih.gov:
-  [E](http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/)
-  [Ca](http://ods.od.nih.gov/factsheets/calcium.asp)
-  [A](http://ods.od.nih.gov/factsheets/Vitam-HealthProfessional/)
-* Whfoods.com:
-  [I](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69)
-  [Fe](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)
-
+See: [whfoods.com](http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70)