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

Archive for the ‘Published Articles’ Category

Off we go into the wild blue yonder

Photo by: GoGap

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Leap of Faith

by Ann Blanton

Background: Don Yeager served four years in the Navy during the Vietnam war. For the last 15 years, he’s currently been working as a project lead for a company who writes technical maintenance for Honeywell’s aeronautical equipment. Because of personal problems, Yeager suffered a bout with depression at the age of 59. Eventually, he picked himself up, joined a gym and got himself back in shape. “Keeping active makes me feel good, look good and gives me a better frame of mind,” he says.

When he’s working out: At 63 years young, Yeager works out at the gym five days a week. Twice a week he works out with his trainer, Al Roos. The rest of the time, he manages on his own. He also enjoys tennis and takes a yoga class. He even took a “leap” of faith and did the unexpected. Yeager went skydiving and crossed it off his bucket list. “It took my breath away, but I accomplished something that was out of the ordinary. It would equate the experience to being a dust ball sucked into a vacuum,” he said. “I proved to myself that I could do it.”

When he’s not working out: Yeager finds  pleasure decorating and working on his house. He also enjoys working in his garden, traveling and socializing with others.

Staying Motivated: Yeager’s motivation is to feel good and stay young so he can enjoy retirement. “You have to do things for yourself to keep yourself motivated,” he says.

At meal times: Like most, Yeager likes a succulent lean piece of beef and mashed potatoes. He also indulges with a peanut butter or oatmeal raisin cookie.

However, he only treats himself to these tasty treats once a week. The rest of the time, he enjoys a hearty bowl of oatmeal topped with fresh blueberries, leafy green salads with tomatoes, sprinkled with cheese and drizzled with red wine vinaigrette, turkey or chicken breast and barbecued vegetables. To top things off, he enjoys homemade yogurt or a delicious Granny Smith apple.

Goals: Yeager wants to travel to Europe when he retires. He also wants to learn to play the piano and bungee jump. Most importantly, he plans to be healthy and happy.

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’ve just had my first creative story published as an anthology in a book titled, “Heartscapes”.

A definite knockout

Photo by Evil Erin http://www.flickr.com/photos/evilerin/3217909825/

Background: Elementary school teacher Tracy Zak dreamed of being thin her entire life. As a child, she was physically active and competitive, but lacked discipline to make healthy food choices. At 5 feet 6 inches tall she tipped the scales at 230 pounds. For those of you counting, that’s 47 percent body fat and a size 22. Though she had a strong passion for boxing and climbing, her weight kept her from fulfilling her interests.

The Challenge: After many attempts at dieting, at the age of 37 she made one final attempt to change her life. At first it was a struggle, but gradually she turned old bad habits into healthy good ones. Rather than going to fast food restaurants, she cooked for herself, learned portion control and set realistic goals. Because of bad knees, exercise became a challenge, but with determination nothing stopped her. “It hurts to workout, being obese,” she said. Yet she refused to give up. She pushed herself to the limit, exercised for 20 minutes and then soaked in an ice bath.

The Turning Point: Zak knew if she didn’t turn her life around, she would end up like her mother, who has type 2 diabetes. “I knew I was headed in that direction,” she explained. Two months into her journey, Zak participated in her first fitness challenge. Although she didn’t win, she entered a second challenge, became a champion, won $1,000 and went to NYC. Dropping 80 pounds in eight months, Zak now has a body fat percentage of 22 and is wearing a size 8.

Staying Motivated: Zak says that her students keep her motivated. “They are my biggest supporters,” she reports. “The boys think it’s cool that their teacher is into sports and likes boxing, and the girls have a good role model.” Zak also sports several tattoos to mark her accomplishments. “I did it for myself. You haven’t seen anything yet,” she says.

Goals: Her number-one goal for the future is to fight her first boxing match by the time she turns 41, and then open a fitness center and become a P.E. teacher. The sky is the limit for this champ.

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

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/Recen Recent ly,  I’ve just had my first short story published as an anthology in a book titled, “Heartscapes”.

Ann Blanton, writer, author, published, nonfiction, article, magazine, Fitness Plus, champ, 40, background, elementary, school, teacher, thin, life, child, physically, active, competitive,  healthy, food, choices, scale, pounds, percent, body, fat, boxing, climbing, weight, challenge, diet, struggle, habits, portion, control, realistic, goals, knees, exercise, obese, diabetes, journey, fitness, motivated, students, support, sports, role, model, tattoos, accomplishments, story, book, anthology, fiction, Heartscape

Yummy low-fat pecan waffles

Photo by sielju

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Trimming your midriff is only one of the rewards from eating this satisfying snack

Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.

Boosting brainpower

Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.

Lowering cholesterol

The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.

Controlling weight

Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.

Supports heart health

Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.

Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.

Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.

Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.

If you’re looking for a new pecan recipe to start your day, here’s one you’re sure to enjoy.

Yummy low-fat pecan waffles

1 and 1/4 cups wheat flour

1/4 cup wheat bran

2 and 1/2 teaspoon baking powder

1 whole egg

1 egg white

1 and /2 cups fat-free milk

2 tablespoons canola oil

1/2 cup chopped pecans

In a large bowl, combine the flour, bran and  baking powder. Using another bowl, combine the egg, egg white, milk and oil; add to the dry ingredients. Fold in pecans.

Add mixture into a pre-heated waffle iron until golden brown.

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

It takes a lot of dedication and commitment, no matter what your age.

Photo by puck90

http://www.flickr.com/photos/puck90/3563817003/

I thought it would be a good idea to start posting some of my published articles on my blog. For those of you who are interested, you can read them here. “Mastering Metabolism”, was one of my first articles published. I hope you enjoy reading it as much as I enjoyed writing it.

Mastering Metabolism

by Ann Blanton

If you want a metabolism that blasts through fat like a vehicle burns through fuel, you’ll have to eat more food and exercise in a certain way.

When foods are absorbed, they’re broken down into proteins, carbohydrates and fats, and then digested by the body. This allows the body to function, grow and repair itself.

Many individuals believe that their metabolism slows down with time. This is true, because people become more sedentary. Your metabolism naturally slows approximately five percent every 10 years. But, regardless of what pace your body’s metabolism has, good nutrition and exercise are necessary to keep your body in perfect balance.

You’ll notice a significant difference in your metabolic rate if you eat a healthy breakfast every day. “A healthy breakfast gives you energy to start your day, especially when taking in carbohydrates from cereal and fruit,” says registered nutritionist Geoffrey Axiak.

Consume most of your calories early in the day. If possible, make dinner your smallest meal. Doing this helps your body to process and burn food while you’re awake and moving around.

Water is the most important source of nourishment for your body. “Water before breakfast purifies the body and makes your metabolism more efficient,” explains Axiak.

Because water is the body’s lubricant, it flushes out toxins and keeps the kidneys functioning properly.

Foods such as celery, cabbage, brussel sprouts, broccoli and cauliflower are considered high-energy foods. “Fruits, especially grapefruits and apples, will boost your metabolism,” says Axiak. Whole grains such as brown rice, whole wheat bread, barley, oatmeal and popcorn also are high-energy foods.

Cardiovascular exercise is one way to stimulate your metabolism. It makes your body use more calories, because the large muscle groups need more calories to perform during your aerobic activity. When your body sees this increased need, it drives its energy need during regular activity. After weeks and months of requiring more energy, you may see results through increased fat loss.

“Resistance training can also increase your life expectancy because it increases your capabilities by keeping your joints, bones and muscles stronger for longer so you can do more of the things that make up living,” comments Jonathan Ross, 2010 Idea Personal Trainer of the Year. “Aerobic activity might save your life, but strength training makes it worth living.”

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 Spirits”, published as an anthology in a book titled, “Heartscapes”.