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

Posts Tagged ‘dietary

Yummy low-fat pecan waffles

Photo by sielju

http://www.flickr.com/photos/greenlagirl/3152941102/

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”.

Advertisements

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”.

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.