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

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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”.

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”.

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

Photo by puck90

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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”.

Drink up! The Nutrient of Life!

Water is by far, the most important nutrient on earth! Water is 80% of the body’s weight that performs and supports the internal functions of all plants and animals. Common sense tells us that we all need it, and without it, our bodies simply cannot perform appropriately.  When your body is well hydrated, all the internal organs function at a higher capacity.

Water helps to regulate the body’s temperature. It makes up ninety two percent of the blood and almost ninety eight percent of intestinal, gastric,  salivary and pancreatic juices. Water holds all nutritive factors in solution and acts as a transportation medium for all these substances. Drinking water for health, helps to keep the blood thin, as it should be. But when you’re dehydrated, the blood thickens which can make it much more difficult to pump. What’s more, it makes the overall function of the body slow and unproductive.

Many believe that drinking water is only to quench thirst, but, in reality, it’s the most important source of nourishment for the body. It might be possible to go without food for days, maybe even weeks, but without water, a person would be in dire straits.

On average, an adult body loses about three and a half quarts of water on a daily basis through breathing, perspiration, urination and bowel movement. Because half of the human body is made up of water, it’s important to replace what is lost. The only way to do that, is to drink plenty of fluids every day to maintain a healthy lifestyle.

Some people wonder how much water they should be drinking daily. That depends on your activity level, health status, the climate in which you live or if you’re pregnant or nursing. A good way to determine your daily consumption is based on your total body weight divided by two. Example: Let’s say that you weigh one hundred and fifty pounds; divide that by two, equals seventy five. So every day you should be drinking no less than seventy five ounces of fresh, clean water.  Are you drinking the expected amount for your total body weight?

Water and Exercise

Because sweat is a liquid, it diminishes the body’s internal water supply. If you sweat excessively during exercise and don’t replenish the fluids that are lost, it can lead to illness and other problems such as heat stroke, heat exhaustion, dizziness and muscle cramps. With that said, it’s critical to adequately replace whatever you lose while exercising. Hydration enhances physical performance, helps digestion, maintains balance of electrolytes and transports nutrition. Remember to always drink more water before, during and after exercise to keep your energy levels high and to aid in recovery.

Water and Weight Loss

Drinking water also helps to speed up your metabolism and acts as a natural appetite suppressant for weight loss. If you’re trying to lose weight, you should be drinking an additional eight ounce glass for every twenty five pounds you are over your ideal weight. The advantage is the positive effect water has on your metabolic rate. Usually, women have less water than men; but overweight people have less water than a thin person because fatty tissue contains less water than lean tissue.

Ask yourself this question. How many times have you felt hungry and reached for a snack? Your body was asking for something and you merely assumed it must be food. Maybe you were  just dehydrated and needed water. The next time, reach for a glass of water and see if that helps. Some people wait until there thirsty to drink water. If you wait until thirst sets in, you’re probably already dehydrated.

Water flushes toxins from the body

Drinking water detoxifies the liver and kidneys and carries waste away from the body. 

Water assists fluid retention

If the body doesn’t get enough water, every drop of liquid you put into it, it will hold onto. So what’s the solution? Drink more water. When the body recognizes it has a continuous amount, it will stop hanging onto every drop. A diet that is high in sodium will also cause water retention. To combat this, drink more water to help flush the sodium through your kidneys.

Muscle Tone

If you lift weights to build long lean muscle mass, you must keep your body well-hydrated because water helps muscle tone by giving it the usual capability to contract. It also lubricates the joints.

Can you drink too much water? Absolutely. It’s called water intoxication. When I talk about too much water, I’m referring to excessive amounts under normal circumstances. Too much water in your system causes the dilution of necessary electrolytes in the blood stream, which has implications to control the heart beat. Recommendations are to drink eight to twelve glasses of fluid with additional fluids from the foods that you eat to help support exercise and hot climates.

Tip:

If you plan to stay hydrated, drink cold water; but drink warm water if you want to stay full longer.

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/