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

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High fiber foods

Foods high in fiber

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Digestive Health – The facts on fiber and why it’s important

by Ann Blanton

If you want to reap the benefits of a healthy lifestyle, the key component is to eat a high fiber diet. Most people don’t even come close to consuming the amounts that are required on a daily basis. On average, most adults obtain as little as ten to fifteen grams of fiber a day.

What is it?

Fiber is a main factor for a healthy well-balanced diet. It’s a type of carbohydrate that the body cannot digest and comes from plant based foods such as fruits, vegetables, grains, nuts and legumes. Without being broken down into nutrients, fiber passes completely through the digestive tract rather than being absorbed into the bloodstream.

Why it’s important

Fiber offers cancer fighting properties and prevent certain types of cancer. The edible section of plants are opposed to absorption and have maximum helpful elements to fight against disease..

Other health factors for a high fiber diet include: a reduction in blood pressure, lowering cholesterol, glucose levels and inflammation. It also promotes weight loss because it produces fullness in the intestines by decreasing food intake.

How much is enough

The recommended intake should consist of 14 grams for every one thousand calories you take in on a daily basis. So if you’re consumption is two thousand calories, you should be eating at least 28 grams of fiber.

To determine how much fiber is enough, depends on your age and gender. Women 50 and younger, should aim for 25 grams a day. Those 51 and over, should be getting 21 grams each day. Men 50 and younger, should include a maximum intake of 38 grams, and men 51 and over should try to get 30 grams on a daily basis.

Types of fiber

There are two types of fiber, soluble and insoluble. Soluble dissolves in water and is found in most fruits   It forms into a gel in the digestive tract and allows food to move quickly through the system. Soluble fiber also maintains healthy cholesterol levels and promotes a much healthier cardiovascular system. Insoluble fiber is quite the reverse and does not evaporate in liquid. Instead, it adds bulk to the stool and passes quickly through the stomach and intestines unless there is fat, protein or soluble fiber to slow down the process. Both types are recommended daily for a well-balanced diet.

Soluble fiber foods

The foods listed below foods are high in soluble fiber and are loaded with vitamins, minerals and nutrients and can also help reduce cholesterol levels.

Plums, pears, prunes

Grapefruits, oranges, lemons and limes

oatmeal

Brussel sprouts, broccoli

lentils

carrots

chick peas

kidney pinto and lima beans

Insoluble fiber foods

Foods that are high in insoluble fiber incorporate the kernel and the bran. The bran is the outer portion that covers the kernel. Here is a list of the following foods.

Whole grain breads and cereals

Wheat bran

Whole wheat flour, bread and cereal

Granola

Seeds and nuts

Popcorn

Beans, lentils and brown rice

Strawberries, blueberries, blackberries and cranberries

Grapes and raisins

Cherries

Pineapple

Peaches, pears, nectarines and apricots

Apples, oranges and melons

Leafy greens such as kale, spinach, lettuce and collards

Corn and peas such as snow, snap and pea pods

Broccoli, cauliflower, cabbage and Brussel sprouts

Onions, shallots, leeks, scallions,  green peppers, celery and garlic

Eggplant

Cucumbers and tomatoes

Tip:

You should never eat these foods alone or on an empty stomach. Insoluble fiber foods should always be eaten with large quantities of soluble fiber to keep the gastro colic reflex steady  This stimulates the movement into the gastrointestinal tract.

Benefits

There are many health benefits from eating a  high fiber diet. Some of them are listed below:

Lowers bad cholesterol levels, LDL

Reduces the risk of certain types of cancer such as prostrate, breast, ovarian and uterine. According to clinical studies, there are conflicting results whether a high fiber diet can prevent colon cancer.

Lowers the risk of developing hemorrhoids and diverticular disease, which are small pouches in the colon

Improves blood sugar levels and Diabetes

Helps prevent heart disease

Relieves irritable bowel syndrome (IBS)

Reduces the formation of gallstones and kidney stones because it regulates blood sugar

Skin breakouts and rashes

Inhibits the severity of a stroke and the chances of recovery

Assists healthy weight management

So, get in your daily dose of fiber and greatly improve your health.

Always, I appreciate your feedback, so leave 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/ I also had a story story published as an anthology in a book titled, “Heartscapes”.

John 6:35: And Jesus said unto them, I am the bread of life. He that cometh to me shall never hunger, and he that believeth on me shall never thirst.

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

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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.

 

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How to Begin a Safe Exercise Program

by Ann Blanton

There are hundreds of reasons why people refuse to workout. They’re too busy, too tired, don’t have time, don’t feel like it, can’t make the commitment or they just plain old hate to exercise.

Some people want to start an exercise regime, but don’t know where to begin. How many times have you made a resolution to get in shape? How many times have you actually kept that promise? You might have even convinced yourself that exercise programs don’t work anyway, so why bother.

Current studies show that individuals are living well into their eighties and nineties. Thus, maybe getting in shape so you can make the best of your golden years isn’t such a bad idea after all.

As you probably already know, getting fit has many health benefits. It gives you more energy, helps you sleep better, makes you look and feel better, boosts your self-esteem and even improves your sex drive. When you feel confident about yourself, you naturally feel more attractive. Plus, exercise also helps to fight the signs of aging and most diseases such as cardiovascular disease, high blood pressure, diabetes and even some types of cancer.

If you want to start a regime, but don’t know how or where to begin, this article will help you learn the fundamentals and get on the right track to fitness. Even if you’re busy, you’ll be able to fit this plan into your lifestyle. There’s no time like the present, to put those goals into action; so let’s get started.

Consult a Physician 

If you’re new to fitness or have a medical condition that might worsen during physical activity, it’s a good idea to seek the advice from a physician you can trust.

Make a Commitment

Making a commitment might sound simple to some, but dedicating yourself to stick to an exercise routine on a daily basis is entirely different. First, it’s important for you to decide what time of day works best for you and then stick with it. For many, mornings can be effective because that’s when most people have their highest level of energy. Morning exercisers find that working out early helps them to get their day off on the right track. If mornings don’t work for you, then schedule a time that does and commit to that time every day.

Set Realistic Goals

If you set expectations that are too high, you’ll only sabotage yourself before putting your plan into action. Remember, changing bad habits doesn’t come easy. It’s always best to make small changes weekly, but most importantly, be reasonable.

Be Optimistic

A positive attitude is usually contagious. If you have a negative attitude, you’re probably setting yourself up for failure even before you begin. Furthermore, a good attitude will change your entire outlook on life.

Motivation

Staying motivated is probably one of the biggest challenges you’ll face when beginning an exercise program. The same routine is bound to get boring over time. To prevent exercise “burnout”, try to plan an activity that you enjoy, something exciting and fun, so you can keep your workouts fresh and enjoyable. Approximately one-third of all exercisers quit within the first year because of boredom.

Exercise with a friend

If you exercise with a friend or family member, you’re more likely to be consistent. Plus, it’s also a good way to stay accountable.

Start a Journal

Keeping an exercise log is a good way to keep track of all your accomplishments. If you become discouraged or frustrated, rereading all your victories is a good way to keep you motivated.

Toss out the scale

How many times have you stepped on that little contraption, only to have it ruin your day? If you’re answer is “many”, then you might want to hide it, toss it and forget all about it. As you become leaner and  start to build muscle, the numbers on the scale will probably go up. Don’t get discouraged. It’s more important to focus on your well-being and less on what the numbers say.

Begin Slowly

If you try and do too much too quickly, you’re only setting yourself up for sore muscles, fatigue and possibly even injury. Some exercise programs can be intimidating, so it’s best to take things at your own pace. As your body becomes stronger, you can gradually increase the duration and intensity.

Include Variety

Diversity can be just as important as the exercise itself. Over time, your body adapts to the same routine; so if your goal is to lose weight, you might want to “shake” things up, so it doesn’t slow down the process.

Rest and Recover

Some people might dive full force into working out and then feel guilty taking a day off. It’s important to always listen to your body. You might want to allow yourself a day off in between workouts so you can come back and feel stronger than ever.

Reward yourself

Some people like to reward themselves for their accomplishments by splurging on sweet treats. Instead, and only if you can afford it, why not treat yourself to small inexpensive gifts such as a manicure, pedicure or maybe a new exercise outfit.

Never give up

Like many people, there will always be days that will be discouraging or maybe you won’t be satisfied with your progress. Don’t use this as an excuse to throw in the towel.

Remember, Rome wasn’t built in a day and neither is a healthy body.

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/

 

 

Namaste

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Positive vs Negative Stress – What’s the Difference?

by Ann Blanton

In a stressful society, life can throw a curve ball when you least expect it. No matter how hard you try to avoid it, stress will  play a major role in your life. How you handle those situations is entirely up to you. It’s about taking control and not letting stressful circumstances get the upper hand. There are ways to manage those upsetting incidents, but first you have to learn to accept the things you cannot change. Sounds impossible doesn’t it? But, it’s not as complicated as you may think.

The first response you imagine when you think about stress, is usually  a negative reaction. What you don’t know, not all stress is considered bad or harmful.

Take a good long look at your life and get in touch with your feelings and emotions. The goal is to manage your time wisely and make time for what’s important. It’s significant to come to terms with your stress levels and learn how to deal with it head on. Like it or not, it’s a part of life.

When you feel agitated, consciously choose how you’re going to react. You can either freak out or shrug it off. If you don’t learn to control stressful situations and allow your worries to bottle up, it can become destructive  to your body. Take several deep breathes and train your mind to stay calm and relaxed. Speak up. Never be afraid to let others know how or what you’re feeling. It might sound difficult, but with practice, it’s not impossible.

Categories of stress – Characteristics of stress can be divided into four groups. Each type can either be positive or negative. Let’s take a look at how each stage works.

Eustress – This is known as positive stress. You might feel like this after a roller coaster ride or watching a scary movie.

Positive stress produces chemicals known as endorphins and serotonin which provides contentment, satisfaction and exhilaration. Maybe you’ve felt a rush of excitement after a promotion or winning a marathon. As a result of satisfaction, your body physically creates positive stress.

Distress – This is identified as a negative aspect of stress. This type of stress can make you feel angry, discouraged or frightened. Being overwhelmed with distress, can often cause you to feel worried or experience psychological anguish.

The majority of people consider negative stress when they’re in pain, anxious or afraid because an excessive amount of adrenaline is being released into the body. Once the problem has been resolved, the bad stress is replaced with positive stress.

Chronic– This is the most serious type of stress. It’s also known as long term, which can lead to significant health problems such as heart disease, high blood pressure, diabetes and cancer. Some causes can be financial, sickness or death.

Sufferers feel as if they have no control over certain situations. The best way to manage chronic stress is to seek medical attention immediately and find out the source of the problem.

Acute – If you feel threatened or afraid, it triggers the ‘fight or flight’ response and kicks your adrenaline into overdrive. It  prepares your body for emergencies. Acute stress is also known as a short term stressor that can be caused by trauma such as car accidents, being chased by a dog, robbery or rape.

There are many sides of stress; we just need to learn how to cope with different stages as they happen.

So how do you cope in stressful situations?

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 just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscape”.

Who could say “no”, to these adorable cuties

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Got Stress-Adopt A Pet

by Ann Blanton

Often, humans provide an emotional gap; pets provide the support to fill that gap. Stop and think about it for a second. Who’s always there for you? Our four-legged furry friends, that’s who. They listen when no one else will, they never judge you and they’re always happy to see you.

Companionship and unconditional love

If you fulfill your pets needs, they can be your constant companion for a long time. When you look into your pet’s eyes, suddenly your mood is lifted. Many pet owners say, owning a dog or cat has helped to lower their blood pressure, reduce cholesterol and eased depression. Something as simple as rubbing your pet’s fur can minimize your stress level and lower your heart rate. Having a pet in your life can open a window of opportunity to break away from all the problems of life.

A feeling of purpose

Pets can definitely give our lives a sense of meaning. Caring and nurturing for another living thing helps you to feel as if you’re accomplishing something of importance. Our furry friends depend on their owners for all their needs including food, water, exercise and health care.

Exercise

Your best friend will always remind you of the significance of exercise. Dogs need just as much exercise as humans, so take your friend for a brisk walk. Taking your pooch for a walk will help enhance your overall health and make you want to exercise more.

Friends

Walking your pooch can often be a good conversation starter. You have the opportunity to meet your neighbors or if you go to the dog park, you can meet other dog owners and their dogs. Meeting new people will give you the ability to develop new friendships, which can also benefit stress reduction.

Safety

Man’s best friend can warn you when strangers are near. Large breed dogs can provide a measure of safety if someone threatens you. Cats have a keen sense of danger and have been known to wake their owners in an emergency.

Comic relief

Frequently, pets offer comic relief because they’re always doing something silly. Watching your pet bustle around the house in the morning can instantly lift your mood so you can begin your day with a positive attitude. Who doesn’t like to watch kittens play? Dogs stare at themselves when they see their own reflection and bark at the “stranger” in the mirror. A cat will pounce, throw things in the air and catch it and run from one end of the house to the other for no apparent reason. Dogs chase their tails and leap in the air to catch a fly. They can be trained to fetch your slippers, catch a Frisbee or walk calmly by your side.

Good for the handicapped and elderly

Some pets have been taught to lead the blind, alert the deaf when the phone rings, warn a child when a seizure strikes and warn a person with life threatening allergies.

Each of us are handicapped in our own way and need the unqualified love given by a companion animal for those times when life just seems too hard. The dog or cat can be a way of connecting to other people, to decrease the “differences”. Other children may want to come play because of the pet. Neighbors may be more inclined to realize an elderly person needs help once the animal opens the conversations. Most dogs and cats thrive even on three legs, which can be a positive demonstration to children and adults facing amputations,” says holistic veterinarian, Christina Chambreau.

Cuddle factor

Whether your dog gives you a big wet kiss or you snuggle with your kitty, it can benefit greatly by reducing stress. At times your cat may startle you when they unexpectedly jump on your lap. Maybe you don’t always feel like taking your pooch for a walk, but honestly, what would you do without him?

Stop by your local animal shelter and adopt a pet and watch your tension fade away.

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”.

Ann Blanton, writer, author, published, nonfiction, article, magazine, Fitness Plus, stress, reduction,  adopt, pet, four-legged, companion, furry, friend, humans, emotional, gap, enhance, park, neighbor, safety, breed, large, stranger, protect,

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Let’s take a walk

by Ann Blanton

Walking is the easiest and least expensive way to get where you’re going, especially with the price of fuel on the rise. The biggest challenge is to make a commitment and stick with it, so let’s put those hard earned dollars back in our pocket, tie up those sneakers and let’s get moving.

Sedentary Lifestyle

It doesn’t matter how much you weigh, if you live a sedentary lifestyle and have no physical movement, you’re at a higher risk for cancer. This is because inactivity or sitting for long periods of time are linked to increased inflammation and other statistics for chronic diseases like cancer, diabetes and heart disease. Some studies show that walking daily can decrease the risks of developing cancer significantly. 

Benefits

The benefits of walking are endless. Not only does it lower the risk of most diseases, it also gives you more energy, lifts your mood and boosts your immune system.

Let’s take a look at other advantages that walking provides.

  1. Reduces the risk of coronary disease and stroke
  2. Lowers  blood pressure and reduces cholesterol
  3. Increases bone density and prevents osteoporosis
  4. Improves physical and mental well-being

Walking for fitness can vary according to an individual’s age and level of activity. Typically, a brisk walk is best. A simple way to learn to walk briskly is by taking the “talk test”. This means to walk as fast as you can while carrying on a conversation without becoming out of breath. Depending on your fitness level, this might take a few weeks to achieve.

General Health and Longevity

Because walking helps to strengthen your bones, joints have a better range of movement and muscles are more flexible.

Weight Control

It’s recommended to walk briskly at least three times a week for a minimum of thirty minutes if you want to lose weight. For more experienced walkers, a maximum of five days a week for sixty minutes is advisable. Maintaining your weight and fitness level can be accomplished by walking three to four days a week for forty-five minutes.

Tip:

To burn even more calories, don’t forget to swing your arms.

Mental Health

Walking is man’s best medicine! If you’re feeling down, walking can ease the burden and lift your mood. When endorphins are released into the body during activity, it alleviates pain and creates a sense of well-being.

If the shoe fits, wear it!

If walking is something you’re serious about, it’s important to invest in a good pair of walking shoes. If you neglect your feet, you’ll feel discomfort and make it more difficult to walk.

Begin slowly

When beginning a walking program, don’t set unreasonable expectations. Beginners should start slowly and walk every other day. When you begin to feel stronger, than add an extra day or two into your routine. If you can’t walk for long periods of time, don’t get discouraged. As you become more advanced, your distance will gradually increase.

Pick a time and place

Decide what time works best for you. Some people find it enjoyable to walk early in the morning, while others find it a way to relax at the end of a long day. What works best for you? 

Choose a familiar place

It could be something as simple as a walk around the block, a nearby park or a walking path. It’s important to “shake” things up a bit once you’ve become comfortable with your routine. To prevent boredom, you might vary your routine by choosing different places or directions to walk.

Have a  back- up plan   

What do you do when the weather doesn’t permit you to walk outdoors? If it isn’t life threatening, you beat the bad weather, dress accordingly and brave the elements.  What’s your back-up plan?

Stretch before and after

This is important to prevent injury and soreness. It also helps to tone your muscles. Plus, it limbers and conditions the muscles to be long, lean and strong. Conditioned muscles helps you to handle exercise better.

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”.