Posts Tagged ‘children’
Milk does the body good
Posted on: December 28, 2012
- In: Health
- 7 Comments
Got Milk?
Photo by: http://www.flickr.com/photos/osakasteve/46313188
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”.
- In: Nutrition
- 5 Comments
Photo by jurveston
http://www.flickr.com/photos/jurvetson/3689122491/
Reverse the Epidemic of Childhood Obesity
by Ann Blanton
As we already know, the world has gotten quick and easy. These days, all it takes is a drive-through at McDonald’s, or popping something simple into the microwave with a push of a button.
For decades, lack of exercise and poor eating habits have increased the population of childhood obesity. It’s easy to recognize, but much more difficult to treat.
So what should we do to reverse the epidemic of childhood obesity?
In today’s society, it takes both parents working to make ends meet. This means less time to plan and prepare the proper nutrition and no time for exercise.
Today’s generation, spends more time watching TV, sitting at a computer and playing video games.
Hence, what does this mean for our children and adolescents who are overweight or obese? If we want our children to adopt a healthy lifestyle, isn’t it up to us as parents and grandparents to reverse the epidemic and set better examples?
It’s just as important for parents to include physical activity into their busy lifestyles too. After a busy day at the office, most parents neither have the time or the energy to exercise. So moms and dads, if you’re thinking you can get off the hook easily, think again.
When you think of exercise, you instantly think of a gym membership. You don’t need a health club or expensive equipment to incorporate physical activity into your children’s lifestyle. If you already belong to gym, that’s great. You’re already setting a good example for your children.
If you have school aged children, here are a few suggestions that might be helpful.
School activities – Ask your children what type of activities they might be interested in and let them decide if they’d like to participate. If your child is older, you might suggest things like team sports such as soccer, baseball, basketball, football and wrestling or you can even join the swim team. Although these activities are geat for both genders, some children might not be interested in team sports. In that case, there are other opportunities such as gymnastics, dance classes, karate and tennis or volleyball.
Regardless of your child’s age, never force them to do something that they’re not ready to do. Doing so will only sabotage them to fail before they begin.
If you have younger children or maybe your income is limited, there are lots of things you can do. Let’s discuss a few helpful hints to make family time into fun time.
Rather than watching TV after dinner, take a leisurely walk with your kids. Pet owners, take your dog with the family for a stroll around the block, shoot hoops in the driveway, jump rope, play catch or toss around the Frisbee. On the weekends, you can go for a bike ride, take a hike or to swimming at the local YMCA.
Healthy Nutrition – Even in a busy world, it’ up to you as a parent to find the time to prepare healthy and nutritious meals for your children. Make a grocery list, plan your menus carefully and read the labels.
Fresh is always better! So when you’re pushing you’re shopping cart down the produce isle, check out all the beautiful colors of fruits and vegetables.
Each color provides most of the vitamins and minerals for your optimal health, so fill your cart with lots of delicious produce.
It’s not to say that you have to stop
Healthy children mean happier and more confident individuals.
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 published as an anthology in a book titled, “:Heartscapes”.
Vitamin D Trivia Facts
Posted on: July 10, 2012
Foods with vitamin DMost of the time, it’s a good idea to use sunscreen, but it’s okay to enjoy the sun’s rays for about ten minutes without it. By getting a good dose of vitamin D and then slathering on the sunscreen, you get both benefits.
Also referred to as the “sunshine” vitamin, vitamin D is fat-soluble, which means it’s stored in the body and can be made naturally. Two other forms such as D2 and D3 are also important.
We depend on what we eat, the sun and taking a multivitamin to supply us with enough vitamin D; unfortunately, the sun is not always readily available to everyone.
Studies prove that by taking this supplement, you can prevent breast and colon cancer by cutting the risk by fifty-percent. What’s more, you can decrease the possibilities of other types of cancer such as skin, colon, and prostrate, when taking vitamin D. Autoimmune diseases like multiple sclerosis and rheumatoid arthritis can also be prevented.
Dosage
Depending on your age will depend on how much vitamin D you should be taking. This is because the older you are, the less vitamin D your skin will produce. Adult males, females and pregnant and lactating women under the age of fifty should take 200 units, fifty to seventy years of age should take 400 units and those over the age of seventy should consume 600 units. Children from birth to five years, should be consuming 200 units every day.
Foods
Dietary sources that include vitamin D include: fortified milk, salmon, tuna, sardines, eggs and cod liver oil. Fruits and vegetables are another good source of vitamin D. In fact, it’s almost impossible to get optimal levels from the foods that you eat. You’d have to eat at least two or three servings of salmon or sardines, drink five glasses of milk and take a spoonful of cod liver oil and that still wouldn’t be sufficient.
Benefits
This wonder supplement has been known to control blood pressure, reduce stress and tension and reduce spasms that are caused from aches and pains. It also helps fight depression, improves skin health and increases cardiovascular strength.
Vitamin D Deficient
This is common if you live in a place where sun exposure is infrequent or if you’re housebound. Signs that may occur are: muscle pain, depression, mood swings, fractures, low energy, fatigue and sleep irregularities.
Prevention
A good way to prevent vitamin D deficiency is by limited unprotected sun exposure, take a good quality multivitamin along with vitamin D and eat a diet that is rich in whole foods. If you’re someone who’s fortunate enough to live where there’s plenty of sunshine, get out and enjoy the rays. If not, then you might consider taking it in supplement form. So, how do you get your dose of vitamin D?
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’ll also have my first creative story published as an anthology in a book titled, “Heartscapes”, in a few short weeks.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 