Ann Blanton Let's talk health, fitness, nutrition and everything in between

Archive for December 2012

Got Milk!

                        Got Milk?

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Milk does the body good

by Ann Blanton

As children we were told to drink milk because it helps to build strong bones and teeth. But, as adults, we don’t think it still applies, so we have the tendency to slack off. This couldn’t be further from the truth; simply because this creamy white fluid is a natural source of vitamin D and calcium.

An important mineral called calcium help to maintain strong bones and muscles, including the most vital muscle of the body – the heart. Without it, the body will take calcium from your bones, which is the only other source that it has. It can also put you at risk for thin and brittle bones later in life. It takes one single cup to get one third of your daily calcium requirements.

There are many health reasons why you can benefit from vitamin D. Let’s take a look at some of those causes.

1. Vitamin D provides calcium balance in the body that can prevent osteoporosis and arthritis.

2. It also regulates blood pressure, reduces stress and tension.

3. Relieves aches and pains by reducing muscle spasms

4. Helps fight against depression.

5. It also aids in the secretion of insulin.

To reap the benefits, any amounts will suffice. However, according to experts, three eight ounce glasses daily will provide you with all the calcium you need, plus seventy- five percent of vitamin D. This tasty wellness drink provide important nutrients from protein which include vitamin A, B12, D, potassium, phosphorous, riboflavin and niacin.

The importance of these vitamin include:

Vitamin A – Facilitates the immune system, normal vision and good skin.

B -12 –  Assists healthy red blood cells and nerve tissue.

Vitamin D– Helps in the absorption of calcium.

Niacin – It’s important for the significance of the nervous system. It also keeps enzymes functioning normally and helps the body process sugars and fat.

Potassium – Helps to keep a good blood pressure

Phosphorus and Riboflavin – Strengthens bones and gives you energy

Disease Prevention – Osteoporosis

It’s crucial to build strong bone mass during childhood and throughout adolescence, in order to prevent osteoporosis.  Although milk is the preferred source of calcium for overall bone health, there are other ways to stop bone loss. These tips contain:

1. A healthy lifestyle of no smoking or the intake of alcoholic beverages.

2. A balanced diet rich in calcium and vitamin D.

3. Weight bearing and resistance training exercises

4. Bone density testing

Memory Loss – Vitamin B-12 is an important key factor to maintain the nervous system. Some scientists have discovered that milk has the best source of B-12 that can decrease the damage to the brain. Studies show that by drinking two cups daily, can protect against memory loss, dementia and Alzheimer’s disease.

Diabetes – Some studies show that milk may lower the risk of type 2 diabetes in middle aged or older women.

More diseases – Other findings such as chronic diseases like coronary heart disease, stroke and colorectal cancer have also declines due to the consumption of milk.

Weight Loss – New research shows that milk can also help fight against the battle of the bulge. Two glasses of milk each day can help you drop those unwanted pounds. Typically, adults who have consumed the highest amounts of calcium and vitamin D, lost an average of twelve pounds over a period of time.

Beauty benefits – Hair, Nails and Skin

Research has discovered that the essential vitamins found in cow’s milk can provide, healthy, beautiful, shiny locks. The proteins and lipids work to strengthen hair, while the calcium promotes hair growth and aids in hair loss.

Nails – Fingernails need the proper nutrition to grow just like the rest of your body. Calcium is one of the minerals that can help. Although calcium may support healthy nail growth, it will not help them grow faster.

Skin – Vitamin A is an excellent source for good eyesight, but it also tackles skin problems like wrinkles and pigmentation changes. Because milk is high in hormones, if you’re acne prone, you might need to reduce your intake.

Whole milk is also high in fat and calories, therefore, if you’re watching your weight, you can switch to the low- fat version.

Stop by often. I always appreciate all your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/   I’ve also had my first creative story published as an anthology in a book titled, “Heartscape”.

Nutritous fruits and vegetables

Nutritious fruits and vegetables

Photo by: starleigh

http://www.flickr.com/photos/starleigh/100301383/sizes/l/

 

Good Nutrition for Adults

by Ann Blanton

Your body is the only home that you’ll truly ever own. Treat it like the temple that it is!

The first step to a healthy lifestyle is a well balanced nutritious diet. It doesn’t matter how old you are, if you want to live a life free from diseases such as diabetes, cardiovascular disease, high cholesterol, high blood pressure, and most types of cancer, you need to get on the right track and learn healthy nutritional habits. If you have good eating habits, you can save yourself a lot of time visiting the doctor’s office.

People who eat healthy have a higher immune system than someone who has poor eating habits. Proper nutrition and a healthy immune system will keep you strong throughout your entire life time. Your immune system can be affected by many things such as environmental pollutants, pesticides, antibiotics, allergies, inflammation, and chronic fatigue. Healing can take place much sooner with a strong immune system. However, the only way this is impossible is by having proper nutritional health.

Try making small adjustments weekly and cut back on foods that you know can be harmful to your health. Add at least two healthy food items to your shopping list and always stock up on fruits and vegetables. It’s essential to include at least five fruits and veggies into your diet every day. Get rid of all temptation and leave the comfort foods behind. Have you ever heard the saying, “out of sight, out of mind?” Well it’s true; if it’s not in the pantry then you won’t be tempted.

Carbohydrates 

Many foods have carbohydrates and are an excellent source of energy for your body. Learn the difference between the carbohydrates that are good for you versus the ones that are not. If you eat too many carbohydrates at once, it can cause your glucose level to be too high.

Good carbohydrates that are loaded with fiber 

1. Fresh fruits and vegetables in every color, shape and size

2. Whole grains such as brown rice, whole wheat bread and crackers, oatmeal and cereal

3. Dried peas, legumes and lentils. (These are also a great source of protein).

4. Non-fat or low fat dairy items such as milk, cheese, yogurt and margarine. Cook and bake with egg whites or egg substitutes

5. Wheat pasta, wheat flour and sweet potatoes

Carbohydrates to avoid

1. White bread

2. White rice and pasta

3. Fruit juices with sweeteners

4. Cakes, cookies, candy and chips

5. Regular soda

Good sources of protein

1. Lean meats and poulty without the skin

2. Low fat cheese, yogurt and eggs

3. Natural peanut butter and soy products such as tofu

4. Fish

Healthy fats are also heart healthy

1.  Nuts, almonds, walnuts and seeds

2. Fish such as salmon, tuna and mackerel

3. Avocados

4. Olive oil

You don’t have to avoid foods that you crave altogether, just eat them in moderation.

 

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I’ve also had my first short story published titled, “Shattered Spirit”, as an anthology in a book titled, “Heartscapes”.

I always appreicate all your comments.

 

THE Biggest Loser

Get motivated with trainer Bob Harper, from The Biggest Loser

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Motivation is the key to success

by Ann Blanton

The key to getting fit, is motivation! Most people know that our bodies are not designed to sit still. People want to become physically active, but don’t know how to get motivated enough to begin a fitness regimen.

At first, you might tell yourself to start parking the car a few blocks from work, take the elevator instead of the stairs and join a gym. Weeks go by and you notice parking spaces become available closer to the building, the elevator is in the lobby and you’re too tired to go to the gym. One reason leads to another excuse.

Let’s take a look at the best solutions to get you motivated enough to keep moving.

Set Realistic Goals – Beginning isn’t as difficult as it sounds. The first thing you must do, is find something that you enjoy. You might even need to try a few different things to find what’s best suited for you. Example: You might decide that you want to give jogging a try. If this is something you’re interested in, begin slowly and start walking. Gradually work your way up to a quicker pace or even a brisk walk until you feel you’re ready to break into a jog. If you push yourself too quickly, you’ll get discouraged and give up. Remember, it takes time, patience and commitment to accomplish your goals.

Schedule Your Time Wisely – It’s important to schedule a time everyday that you can set aside for your workout. If mornings work best, pick a time and stick with it. If something else comes up, reschedule your workout for later in the day. Make a note of what you’re going to do and stick with it. Put the note somewhere where you’re able to see it such as on the bathroom mirror on even on the refrigerator.

Keep a Journal – Begin a journal everyday by writing down your goals. Be specific! Doing this will keep you focused and remind you how much you want to accomplish the goals that you’ve set for yourself. Doing this is the mental process of committing yourself to complete your mission. Keeping a journal also has another advantage. If you’re feeling week on determination, reviewing your list will help you to refocus. Keeping track, will also help you acknowledge when you slip-up so you can recommit yourself. Rather than becoming discouraged, you’ll know why you got off track. If this happens. don’t be too hard on yourself. Let it be a learning experience to learn something new about yourself.

Get Support – Find an exercise buddy who shares your interest, so they can encourage and support you in achieving your accomplishments. Look for someone who wants to see you succeed. It’s difficult to stay focused if your friend doesn’t share the same interests or wants to see you fail.

Be Positive – In achieving any type of goals, it’s always important to keep a positive attitude. If you tell yourself that you can’t do something, chances are you won’t succeed. Positive self-talk helps to boost your motivation and your attitude. Remind yourself that you’re trying to achieve a healthier lifestyle because you’re worth it. Positive words lead to positive actions!

Hitting a Slump – If you hit a slump, take the time to look over what you’ve written in your journal to remind yourself why you’ve made a commitment in the first place. Remember how good you feel after you’ve completed a workout.

Never Give Up! Regardless of how discouraged you become, the most important thing to remember and probably the most difficult, is to never give up. If you haven’t met your goals today, tomorrow is another day. It’s all about taking responsibility for your life. Your goals are only impossible if you aim too high.

There is obviously not a motivational solution. Motivation is something that has to come from deep within yourself. The next time you see a parking space close to the entrance or decide that taking the elevator is quicker than the stairs, reach deep down and find your inner motivation.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.

Keep Fit and Be Happy!

Keep Fit and Be Happy!

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Plateau Busters

by Ann Blanton

Your high school reunion is right around the corner. You’ve made the decision to exercise regularly and eat healthy so you can look sexy in that little black dress. As a result, you’re dropping pounds, losing inches and building beautiful lean muscle.

You’ve been keeping a journal, faithfully recording your progress and weighing in weekly. You’re down to your last few pounds before accomplishing your goal. Then suddenly it happens. You step on that pesky contraception and the numbers won’t budge. Now what? Don’t panic! That inevitable plateau happens to everyone who ventures into fitness.

You’re fresh out of ideas, but you’ve come this far and refuse to give up. Let’s think back for a moment. Do you remember when you first started taking the stairs at work instead of the elevator? At first, it was a task, but then it got easier. What about the first time you walked around the block, huffing and puffing, walking only short distances. Soon that became easy too because your body adapted. The repetitive movements increased your strength and endurance promoting weight loss until one day the scale stopped moving.

First, ask yourself these questions. Have you lost your motivation? Are you pushing yourself beyond your limitation? Has exhaustion or boredom set in? If your answer is yes, let’s take a look at a few simple solutions.

Stop and Refocus

If you’ve lost your motivation, “find some way to challenge your body right away, as that will shift your energy just by moving and breathing,” says Lani Muelrath, McDougall Health and Medical Center Fitness Expert. “Connect with your vision of your body, energy and physical confidence ideal. This means a vivid mental picture of where you want to be. This then gives shape to your goals and inspiration to your activity,” explains Muelrath.

Reevaluate

By setting high limitations, you’re only sabotaging yourself from all of your capabilities. In this case, maybe it’s time to reevaluate your goals.

Take A Rest

If exhaustion has taken its toll, then it’s time for you to take a well-deserved rest.  Just to let you know, sometimes taking a few days off is crucial so you can get your motor up and running again. When you come back, you’ll be more relaxed and stronger than ever.

Re-energize

Try working out with a friend or family member who can offer support and hold you accountable. Take a class or if you can afford it, workout with a trainer. Practice stretching techniques by doing yoga and spend some mediating to help relieve stress.

Shake things up

Variety is the spice of life! Try something new that you’ve wanted to do but was afraid to try. The possibilities are endless.

“If you like to be with others socially, find a class you can join that will allow more social support. Just move and avoid getting caught up in finding the best way to work out,” Muelrath suggests.

Interval training

The benefits of interval training are astounding. You can burn more calories by adding high intensity to your workout. Here’s an example that is sure to work. Just to simplify, this type of training can be used for most exercises such as walking on a treadmill, elliptical training, aerobics, cycling and swimming. Hence, these are only a few examples. If you’re walking on a treadmill, begin at a normal pace for roughly two or three minutes, then begin to pick up the pace and walk briskly for the same amount of time and repeat for several intervals. You can also increase the incline as you become stronger. If it’s aerobics your interested in, start at a low pace for a couple of minutes and then gradually pick up the pace for the same amount of time and repeat intervals.  You’ll be amazed at how your fitness level will increase, you’ll become stronger and you’ll start dropping those unwanted pounds in no time.

More ideas to help get you started

Drums Alive – This is the most unique and challenging workout you’ll ever try. This foot stomping workout delivers powerful movement and rhythm to the beat of a drum. It’s fun, gets your body moving and brings results.

Half and Half – This exercise includes 30 minutes of step and sculpt, followed by 30 minutes of drums alive for an awesome total body workout.

20-20-20- This workout includes a three and one combination of 20 minutes of cardio, sculpting and abdominal core conditioning for a maximum outcome.

Hoopilates – The name says it all! It begins with traditional strength conditioning with Pilates and fun cardio movements with hoop dancing. If you get bored easily, this workout is for you.

Hip-Hop – Move your body to the beat of reggae for a fun and exhilarating exercise.

Diamond Fit – These boot camp moves include intense cardio, plyometrics, muscle toning, core and abs for a challenging workout that will have your body diamond fit in no time.

Turbo Kicks – If you want to punch and groove to a party atmosphere, with side effects that promote results, give this exercise a try.

Boxercise – This fun energetic, stress-busting class includes boxing techniques that will enhance hand-eye coordination, balance and timing.

These are only a few booty-shaking ideas that will help you accomplish your goals in no time.

Don’t worry if you’re budget doesn’t allow room to incorporate classes that fit into your routine. There are plenty of butt blasting DVDS and videos that you can purchase online or at most retail stores.  Here are a few  suggestions you might want to consider.

Turbo Fire – If you’re ready to sweat to the beat with fire drills and burn nine times more calories with this intense cardio workout, this workout will be just what you’re looking for.

Insanity – Yes, there definitely is a method to the madness! These insane workouts will push you beyond your limit for a more firm and toned physique in no time.

Insanity Asylum – This offers speed, agility and strength with sport drills that will have you slamming and flying like an athlete.

Get on the ball with FitBall – This exercise offers solutions for core, balance and coordination using a balance ball for a total body workout.

Yoga Fitness – Includes deep stretches, yoga postures and Pilates movements.

“Other ways to bust through a plateau are to change the locations of your workouts,” says certified personal trainer and aerobics instructor, Bonnie Hardie. If you exercise inside, maybe it’s time to move your workout outdoors. “You can also change the time of your workouts,” suggests Hardie. If your regular routine is in the morning, try evenings instead.

If you need to bust through a plateau, the key to remember is to live fit and train smart. Never give up and keep your body moving!

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.

I would love to hear your feedback, so please send me all your comments.

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