Posts Tagged ‘body’
Milk does the body good
Posted on: December 28, 2012
- In: Health
- 7 Comments
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”.
Good Nutrition for Adults
Posted on: December 21, 2012
- In: Nutrition
- 5 Comments
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.
Plateau Busters
Posted on: December 8, 2012
- In: Fitness
- 6 Comments
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.
Ann Blanton, writer, nonfiction, author, published, article, magazine. Fitness Plus, plateau, busters, exercise, aerobics, activity, active, workout, fitness, eat, healthy, pounds, results, progress, muscle, lean, inches, goal, accomplish, numbers, stairs, elevator, walking, repetitive, movements, endurance, strength, weight loss, motivation, refocus, challenge, energy, body, physical, limitations, sabotage, reevaluate, rest, exhaustion, strong, re-energize, support, accountable, class, trainer, yoga, meditate, stress, technique, stretching, variety, interval, training, treadmill, elliptical training, aerobics, cycling, swimming, pace, brisk, increase, incline, accomplish, challenge, cardio, sculpting and abdominal core conditioning, plyometrics, muscle, tone, boxing, energetic, balance, coordination, blast, DVD, videos, physique, firm, athlete, movement, fiction, story, anthology, Heartscape
Fit and Fabulous over Fifty
Posted on: November 30, 2012
- In: Fitness
- 4 Comments
You can look and feel good at any age
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FIT AND FABULOUS OVER FIFTY
Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?
With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.
Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.
Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.
Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.
With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.
Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.
Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”
Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf. Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.
Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.
Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.
In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.
Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.
So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.
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/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.
Coping strategies for stress
Posted on: November 21, 2012
- In: Health
- 4 Comments
Don’t worry, be happy!
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Coping strategies for stress
by Ann Blanton
In today’s world stress is an important concern for just about everyone. With unemployment at an all time high, gas prices on the rise, and food costs soaring through the roof, most people even with a two household income are barely scraping by. The issue of how to stay healthy in a society that’s constantly changing is often a question of how to cope with stress. Undeniably, the major source for stress is life.
So how is stress defined? Often stress determines the emotional and physical endeavor that is caused by our response to pressure from the outside world. It’s a physical and psychological reaction from a source that’s a disruptive or stimulating event.
So what can you do to stop the vicious cycle of stressors in our lives?
Unfortunately, eliminating all stress related issues from your life is virtually impossible. The good news however, is there are ways you can reduce stressful situations in daily living.
What are the secrets of stress reduction? Regrettably, there are no secrets. It basically depends on the individual and how they cope with certain situations. Sometimes you have to learn techniques to turn a negative into a positive. Let’s take a look at a few example.
Acceptance –The first and most important rule is to learn acceptance. Learn to change the things you can control and accept the things you cannot. Then move on.
Be positive – As difficult as this may seem, your attitude affects how you handle most stressful situations. It also affects how you handle yourself. “The person who has a positive outlook has learned some valuable life skills. They’ve learned to edit their thoughts. They’ve also learned that they have the power to choose their attitude rather than depending on circumstances to dictate how they will feel,” says expert and life coach Levya Braman.
Those who are optimistic are able to cope more effectively. If you turn a negative into a positive, eventually, situations will turn out to your advantage. Another approach is to stay away from those who are always negative.
Exercise regularly – Working out on a daily basis helps to get your endorphins pumping and your blood circulating. It also creates a natural high and is the key to happiness. It’s difficult to be in a bad mood after a good workout.
Diet – Eating a healthy nutritious diet is not only good for the body; it’s also good for the soul. After all, you’re good eating habits should become a healthy way of life. No more yo-yo syndromes or roller coaster rides of ups and downs.
Sleep – It’s important to get plenty of restful sleep. It’s not necessarily the quantity of sleep that you get, as much as the quality.
Balance – There are three major components of keeping your body in perfect balance. These factors include exercise, good nutrition and restful sleeping patterns. Practice these habits to optimize these elements for your body, mind and lifestyle.
Laughter – Laughter is definitely life’s best medicine. There’s nothing like having a good laugh to brighten your mood and lift your spirit. Do whatever it takes to comprise laughter into your lifestyle, whether it’s telling a joke or watching a funny movie or your favorite sitcom. When was the last time you had a good belly laugh?
So what do you do to relieve stressful situations in your life?
If you take the time to practice all of the above, everything else will naturally fall into place.
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 had my first short story published as an anthology in a book titled, Heartscape
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”.
A Champ at 40
Posted on: October 6, 2012
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
On Your Mark, Get Set Stretch!
Posted on: August 16, 2012
- In: Fitness
- 12 Comments
Stretching for good health
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On Your Mark, Get Set, Stretch!
Are you like most people when they first begin to exercise? The morning after, you’re muscles are so sore, you can hardly roll out of bed. You feel as if you’ve already been kicked to the curb and the day hasn’t even started. If you haven’t already figured out the solution, I’ll tell you. The answer is stretching before and after your workout.
Gentle stretching prior to activity is beneficial to warm up cold muscles and helps to prevent pulled or torn muscles. The post workout stretch aids in recovery and avoids injury. Neglecting to do so can make a world of difference between sore muscles and fatigue or increased energy and stronger muscles. Stretching shapes the muscles, making them long and lean and removes the lactic acid.
Now that you understand the importance of stretching, let’s talk about some of the benefits.
Improves flexibility and range of motion
As you age, simple everyday tasks such as tying your shoes or picking something up from off the floor can often become challenging. Regular stretching can elongate your muscles and make daily chores much easier to achieve.
Enhances circulation
Stretching promotes circulation of blood to the muscles and joints, which in turn bring nutrients to the cells and helps to remove waste.
Develops good posture
Stretching helps keep your muscles from becoming tight and sore, which in turn, allows for better posture and fewer aches and pains.
Relieves stress, anxiety and fatigue
Tense muscles are often accompanied by stress. Stretching relaxes those muscles and brings you a sense of well-being and relief.
Decreases risk from injury
When your muscles and joints are tight, stretching before and after a workout, loosens and protects them from becoming painful after exercise.
Now that you know the advantages of stretching, let’s practice a few techniques.
Calf
This is the muscle that runs along the back of the lower leg. Stand at arm’s length from a wall. Put one foot behind the other. The right knee should be straight and the right heel positioned on the floor as you slowly bend the left leg forward. Always hold your back straight and your hips forward.
Hamstring
Your hamstring runs along the back of your upper leg. Lie on the floor, placing one leg against the wall. Relax your heel alongside the wall and bend your knee slightly. Gently straighten your leg until you feel a stretch along the back of your thigh.
Quadriceps
The quads run along the front of your thigh. Standing next to a wall for support, gently grasp your ankle. Pull your heel up and back until you feel a stretch in the front of your thigh. Hold your stomach in tight and keep your knees together.
Shoulders
Bring your left arm above or below your elbow and hold gently. Repeat with your right arm.
Neck
Bend your head forward and gently to the left. Do the same thing on the right. Hold to a comfortable position.
Warm-up
Always prepare your body for what is about to come. Remember to stretch cold muscles to prevent your risk of injury. Don’t rush stretching. Take things slow and easy.
Breathe
Never hold your breath! Inhale slowly as you begin your stretch and exhale as you complete it.
Cool down
The cool down is just as important as stretching because it gradually brings your heart rate down without shocking your body. It also helps to relax your muscles before stretching takes place.
Tips:
1. If it hurts, don’t do it! Hold each stretch for at least thirty to sixty seconds. If you feel pain or discomfort, back off.
2. Never bounce while you’re stretching because it can cause injury to your muscle tissue.
3. If you have a chronic medical condition or an injury, seek medical advice from a professional. Modify stretching is always advisable.
4. If you don’t exercise regularly, take a few minutes to stretch your body every morning and again before going to bed to maintain flexibility.
5. Make a habit to stretch daily and your body will thank you.
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/ Currently, I just had my first short story titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscapes”.
MASTERING METABOLISM
Posted on: August 9, 2012
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”.
The Benefits of Probiotics
Posted on: August 3, 2012
- In: Health | Uncategorized
- 8 Comments
The Benefits of Probiotics
by Ann Blanton
We all crave more energy to help us get through our busy lives. When the body is functioning normally, it takes approximately eighty percent of your energy to digest and eliminate the foods that you eat. No wonder so many people are dragging around by the end of the day.
According to Webster’s dictionary, Probiotics is defined as, “usually dairy food or a dietary supplement containing live bacteria that replaces or adds to the beneficial bacteria normally present in the gastrointestinal tract.” Probiotics also mean “for life”, which is why studies have proven that taking Probiotics is as necessary as taking a multi-vitamin.
You probably already know that good health begins in the digestive tract. The human body consists of trillions of bacteria and microorganisms typically in the gut. Individuals need to continually refill the good bacteria in the abdomen to boost balance in the digestion. The body stays healthy when intestinal floras flourish.
Chronic or acute conditions such as poor digestion, obesity, urinary tract infections and IBS (irritable bowel syndrome) can become problematical if they’re not imbalanced. An overgrowth of the yeast fungus, also known as candidiasis, might also be a concern.
“Friendly” flora or “good” bacteria is found in the digestive tract, skin, mouth, rectum and the vagina. In other word, Probiotics keep our stomach, intestines and colon clean and healthy. It supports normal function of the colon, digestion, elimination of waste and prevents yeast, bacteria and parasites. When the “good” flora decreases, the “bad” bacteria and yeast take over. Once this happens, it throws the entire digestive tract off balance; causing the body to become prone to illness, Candida, yeast infection and digestive problems.
Frequently, antibiotics can also kill the “good” bacteria in the large intestine, which makes disease more susceptible. Physicians should always recommend Probiotics in combination while taking antibiotics.
Bad eating habits, chlorinated drinking water, stress, a low immune system, steroids and birth control pills are factors that can interrupt the healthy balance with the bacteria in the body.
Improves digestion
In order for the body to fight off infection, improve digestion. elimination and boost the immune system, you might want to include Probiotics into your diet. By taking Probiotics, they also promote regularity and improve mineral absorption.
There are many sources of Probiotics available in pill form, capsule, liquid or powder. Foods that contain Probiotics include fermented products. Webster’s dictionary defines fermented as: “any of a group of living organisms, as yeasts, molds and certain bacteria that cause fermentation.” Many of these products may already be included in your diet, such as sour cream, yogurt with live cultures and cultured buttermilk. It’s known that “good” bacteria in yogurt can help with diarrhea, gas and bloating. Those who are lactose intolerant and have difficulty digesting milk products, may find drinking acidophilus milk easier to tolerate.
Has this information been useful in learning the advantages thatProbiotics can provide? What benefits have you gained?
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 short story published as an anthology in a book titled, “Heartscapes”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 