Posts Tagged ‘health’
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.
To barf or not to barf
Posted on: January 23, 2013
- In: Nutrition
- 48 Comments
This is my dog, Peaches. Isn’t she adorable?
Proper nutrition is just as important for our four-legged friends as it is for humans.
To barf or not to barf
by Ann Blanton
Do you and Fido spend hours at the vet for allergies, dry itchy skin, hot spots, dental problems and a host of other diseases? If so, have you considered switching your cherished companion to an all-natural food plan? It may sound difficult, but after you read this blog post, you’ll have all the information you need to put your pet on the road to good health and nutrition.
Maybe you’re one of the millions of people who currently practice good nutrition. If so, has it improved your health; maybe even extended your life? Good nutrition is just as important for your pets’ health as it for humans, so why not do the same thing for your loyal companion? With proper nutrition, your four-legged friends can be just as healthy, happy and free from disease as their owners.
What is it?
Barf, which means, bone and raw food, consists of fresh meat, including bones and vegetables that are uncooked unlike commercial dog foods. What’s more, the barf diet is organic, not processed, has no preservatives, grains additives; fillers or byproducts; and contain only the highest quality of fresh ingredients.
The fresh food plan was designed to improve the health of your pet with evolutionary nutrition. Holistic veterinarians have been prescribing the barf diet to their patients for many years with beneficial results. “I agree with the barf diet, because it is based on what dog’s ancestors and current wild canids eat,” says homeopathic veterinarian, Dr Susan Maier. “It contains what their bodies naturally need to provide optimum health.”
Raw or ground?
That’s up to you. But, if you’re like most people, with little or no free time, preparation can be very time consuming. A number of web sites offer fresh quality ground meat, (bones included) and vegetables that are properly prepared, prepackaged and ready to be delivered frozen right to your door. All you need to do is thaw out the package in the refrigerator and serve your dog his favorite meal.
By now, if you’re thinking how disgusting this sounds, consider this. Although, your canine is a beloved family member, all dogs are still considered hunters and scavengers who thrive on raw meat. That’s why dogs who barf, make cheerful and much stronger companions for years to come.
Let’s take a look at some of the healthy benefits that raw foods provide.
Teeth, gums and breath – When feeding commercial dog foods, most dogs accumulate tarter build up which often leads to bad breath and sometimes even tooth loss. Hence, when feeding raw crunchy bones, you won’t have to worry about expensive cleanings because it naturally eliminates plaque and freshens breath.
“Dogs on raw food have healthier mouths and overall, very little tarter. Some of the “doggie” breath is related to an imbalance of micro flora in the gut,” explains Dr. Maier. “The odor may come from the mouth or stomach. Processing kibble often destroys many nutrients in the food, leading to an imbalance in the micro flora.”
Skin and coat – If you’re dog has dry itching skin, a sparse coat or infections, the barf diet is just what the doctor ordered. “By providing the proper nutrients, in the most digestible form provides the building blocks needed for a healthy coat,” Dr. Maier says.
Allergies – “Many allergies are because of poor nutrition, causing leaky gut syndrome,” says homeopathic veterinarian, speaker and author, Dr. Christina Chambreau. “Most dogs’ allergies resolve because of the nutrition and improved vibrational pattern.”
Disease – “Every disease can be helped with a fresh food diet as it provides the nutrients needed for health,” explains Dr. Chambreau.
Foods to feed – Feeding Fido proteins like beef, chicken, lamb, turkey, pork, vegetables and fruit can improve physical well-being. You might also consider adding dairy and yogurt to Fido’s new diet. Thus, when feeding yogurt, make sure it contains active, live cultures. These cultures are a natural form of Probiotics that help aid digestion.
Foods to avoid – Dr. Chambreau says, “Avoid grapes and raisins because of the recent deaths caused from them. Avoid large amounts of onions, (garlic is ok). No chocolate.”
Supplements – Calcium is an essential vitamin; but if your dog is consuming crunchy raw bones, calcium is not necessary.
Water consumption – Unlike highly processed kibble, the water from a fresh food diet has not been removed. The barf diet has a higher moisture content, so if Fido is drinking less, don’t panic.
Making the transition – According to Steve Brown, co-author of “See Spot Live Longer”, a properly prepared raw diet is a gradual process. “A good way to do it is to feed raw for one meal and kibble for another. The more fresh food for dogs, the better. There are many types of raw diets, but a properly prepared, ancestral-type diet is best because it is high in protein, has balanced fats, low in carbohydrates, antioxidants and a trace of mineral rich,” he explains.
Tips to remember – Always wash your hands after handling raw food. Keep counters clean and sanitized and thoroughly wash your pet’s bowl after each meal to prevent bacteria from setting in.
Now that you know all the basics to improve the optimal health of your best-friend, a properly balanced all-natural diet is by far, the best approach. If you’re still in doubt, here are a few helpful links for more information.
You can also purchase some useful books at the following links.
http://www.seespotlivelonger.com/home/sll/page_10
http://www.seespotlivelonger.com/home/sll/page_9/unlocking_the_canine_ancestral_diet.html
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 Spirits”, published as an anthology in a book titled, “Heartscapes”.
- In: Health
- 30 Comments
Cholesterol lowering properties
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http://www.flickr.com/photos/avlxyz/2570349350
Lower your cholesterol without medication
by Ann Blanton
Your doctor just phoned with the numbers for your cholesterol. You’ve been doing everything to keep your numbers in check with good nutrition, exercise, good sleep habits and minimal stress. So what gives?
Maybe you’re a smoker or consume alcohol on a regular basis; if this is the case, it’s time to ‘kick’ the habit. High cholesterol is also a condition that’s heredity, so if it runs in your family, it doesn’t matter how good your health habits are, you’re still at risk.
Let’s take a look at some ideas to help lower your levels without taking prescription medications. There’s no guarantee you’ll lower your cholesterol by following these steps; so follow your doctor’s advice and do whatever he tells you.
Lifestyle changes–
It’s crucial to pay special attention to your diet. You should allow at least five recommended servings of fruits and vegetables each day. You’ll want to maintain a diet that is made of 2/3 fruits and vegetables, and 1/3 of other foods. Cholesterol lowering foods such as avocados, onions, garlic, shiitake mushrooms, oat bran, olive oil, chili peppers, fatty fish including salmon and tuna, flax seed and beans such as black, kidney, pinto and navy, play an essential role in lowering LDL and sometimes raising HDL levels.
Exercise
You already know that exercise is the best way to a healthy lifestyle. Specialists have reported that thirty minutes of brisk walking three times a week can help reduce cardiovascular disease, heart attack and stroke. That should be enough to get your motor up and running. Plus, it’s fun, easy and no gym membership is necessary. All you need is a good pair of walking shoes.
Nutrition
Good nutrition doesn’t have to be as difficult as it sounds. A few simple tips might be all you need. Eat a diet that is rich in good fats such as salmon, nuts and olive oil. Avoid foods containing saturated and trans fats such as lard, margarine and processed packaged snacks. These foods include, chips, cookies and baked goods. Saturated fats consist of fatty meats, whole milk, cream and cheese. You don’t have to cut out all the fats, just the unhealthy ones.
Sleep habits
Good sleep habits are a top priority to help fight infection, maintain good heart health and longevity. “Sleep deprivation often leads to bad food choices and snacking,” says cardiologist Frank Pearl. If you’re sleep deprived, it can cause the overproduction of insulin which causes the body to make more cholesterol.
Fish oil and heart disease
It’s time to discover the truth about fish oil. Does it prevent heart disease and lower cholesterol? Let’s take a look at the facts. A diet that is rich in omega threes, including salmon, sardines, mackerel and cold water fish, will reduce the development of heart disease according to some researchers. This is only because they’ve been investigating fatty acids in the form of fish oil supplements.
Although fish is known to decrease heart disease, it’s unknown if fish oil supplements have the same results. Then again, fish oil can reduce certain heart possibilities. Fish oil has been found to decrease certain blood fats called triglycerides, raise HDL, the good cholesterol and thin the blood. This is why eating fish helps to prevent heart attacks.
Stress and Cholesterol
Stress is a significant factor that often increases the affect of unhealthy lifestyle choices. These behaviors involve poor eating habits, inactivity and smoking, all of which are linked to high cholesterol. Usually all individuals have some kind of stressful situations in their life, but major stressful events can be difficult to avoid and eventually lead to poor health.
So, rather than going through the drive through at McDonald’s why not grab a salad instead. Your heart will thank you.
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 also had my first short story published as an anthology in a book titled, “Heartscape”.
As always, I appreicate all your comments.
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Weight Management – Why women gain weight
by Ann Blanton
If you’re someone who gets frustrated or discouraged every time you step on the scale, you’re not alone. Every day weighing can sabotage you from accomplishing your weight loss goals, so you might want to limit yourself from getting on that pesky contraception.
First, it’s important to know that daily weighing is not required. There are many causes why the numbers on the scale increase rather than decrease. Let’s discuss what some of those reasons are.
Sodium
Salt does not make you gain fat. Why? Because it contains no calories. Yet, weight gain is certainly a temporary possibility if consumptions are too high. This is simply because it causes your body to retain water. The body naturally tries to eliminate extreme amounts by diluting it with water. Then again, weight loss is more likely if your consumption is too low. For this reason, it removes water. Foods that are highly processed are more likely to have higher contents of sodium.
Glycogen
I like to think of glycogen as a tank that’s filled with stored carbohydrates. On any given day, if you fail to take in adequate amounts of carbohydrates, your glycogen supply will diminish. When this happens, your appetite could slightly increase; and your body will replace its fuel with water. It’s not uncommon to experience shifts in water weight up to approximately two pounds daily without changing your activity level or calorie consumption.
Muscle
If you’ve been including weight training along with cardiovascular activity into your daily routine, don’t be alarmed if you see increased weight gain. Long lean muscle has positive effects on the body for many reasons. It boosts metabolism, protects the bones against disease such as osteoporosis by preventing bone loss, gives you with a sexy physique and provides confidence by increasing your self- esteem. What’s more, if you don’t use it you’ll lose it.
Menstruation
Let’s take a moment to talk about why weight fluctuations are often a result of menstruation. Fluid retention or edema is frequently the culprit during this time of the month, because hormonal changes are usually taking place. At this time, some women experience difficulty with bowel movement that can also lead to water retention.
During the pre-menstrual cycle, magnesium levels typically plummet. When this happens, it creates a lower production of insulin levels. As the levels drop, sugar cravings take place. Most often, the end result is weight gain.
Peri–Menopause and Menopause
Weight gain often becomes a problem for women who are approaching the years of peri-menopause and menopause, particularly around the mid section. Although a hormonal imbalance takes place for many women, hormones alone are not entirely the problem. The difference between genetics and lifestyle principles are also linked. Along with the aging process, metabolism clearly slows down and muscle mass begins to decline. Failure to do something about this, your body composition will change from a reduced amount of muscle to additional fat.
Sleep Deprivation
Sleep deprivation can often be the cause of many negative effects on the body. Lack of sleep decreases your energy level, affects motivation to exercise and often results in eating more than what’s normally required for the body. Little or no sleep causes a rise in ghrelin; the hormone that stimulates the appetite. So, if you’re not dropping those few extra pounds, perhaps you’re not getting enough shut- eye.
Stress
Let’s face it, stress is a way of life! With today’s economy, who wouldn’t be stressed. Acute stress may lead to appetite loss, whereas, chronic stress may enhance appetite. Prolonged stress triggers the hormone cortisol by releasing it into the body. When this happens, it affects metabolism; it can also lead to depression, sleep deprivation and obesity. The best way to reduce stress is through physical activity.
Hypothyroidism
The tiny butterfly gland located in the middle of the neck can wreak havoc on the entire body if it’s not controlled. Hypothyroidism (underactive), is an autoimmune disease that affects the thyroid by not producing enough of the hormone, T4 (thyroxine). When levels become low, it instantly signals the brain and tells the thyroid to release more T4. When this happens, if affects the metabolic rate which in turn affects the body to burn fat, as a result, unexpected weight gain.
Medications
It’s not uncommon for certain types of prescription medications to cause weight gain. This is because some medications can increase appetite, quench your thirst for sugary drinks, increase water retention and reduce the ability to burn fat. If this is a concern and you experience these side effects, you might want to talk to your health care professional.
So, what do you think, is it true, does the scale really lie? The next time you step onto the scale, take all these facts into consideration.
Stop by often. I always appreciate 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. I’ve also had my first short story published as an anthology in a book titled, “Heartscape”. http://fitplusmag.com/magazine/author/annblanton/
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”.
- In: Fitness
- 6 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”.
- In: Nutrition
- 5 Comments
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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”.
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Healthy Lifestyle Habits
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Choosing Healthy Lifestyle Habits
by Ann Blanton
It’s typical to view your lifestyle habits as a stressful time, especially if you’re your own worst critic. There are four key elements that can make the change more successful, enjoyable and have a positive experience. Whatever the change, the fundamentals that make it possible are information, awareness, goal setting and a good support system.
Information
You’ll be amazed at how many health ideas you can discover by simply reading books and magazine articles on nutrition and weight control.
Awareness
Sit in on a fitness class or better yet, take the “plunge” and jump right in with both feet. Eventually the process of change will become second nature. You’ll have fun and soon you’ll have an enjoyable lifestyle.
Support System
A strong support system is an extremely important aspect in changing your lifestyle. Losing weight or to quit smoking are riddled with hurdles especially if you go at it alone. A lot of people including family and friends are negative when it comes to lifestyle change. Sometimes you have to find new friends and avoid certain family members. Some of us have to do it alone. It might be more difficult, but it’s not impossible.
Goal Setting
Goal setting goes hand in hand with a strong support system strategy. The process of setting and visualizing goals helps you achieve your goals and gives you a road map to follow. The map will help you identify where you are on the road to accomplishing those obstacles. Ask yourself these questions : Where am I now? And where do I want to be? If you can answer those questions, then you are well on your way to meeting your ambitions.
Good Nutritional Habits
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Examples:
1. What should I eat?
It’s important to eat at least five fruits and vegetables daily, lean protein, healthy complex carbohydrates, fiber, whole grains and low fat dairy products.
2. When should I exercise?
Working out in the a.m. is usually best for most people because that’s usually when energy levels are at their highest. Some people find that if they wait until later in the day, other responsibilities will hinder their fitness goals. If the only time you have is afternoons or evenings, then set aside a certain time schedule and stick to it each day.
3. When should I relax?
With busy lives, it’s very important to take a few minutes every day to relax. It doesn’t matter if you only have five minutes, sit back, close your eyes, clear your mind and take time to unwind from the pressures of the day.
Goal setting can be as simple as taking fifteen minutes to write down a list of goals that you want to accomplish. Once you’ve made a sizeable list, put them in the order in which you wish to achieve them. Spend time every day on at least one new goal and make it become a reality.
So what are some of your goals?
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 titled, “Shattered Spirit”, published as an anthology in a book titled, “Heartscape”.
GO NUTS FOR PECANS
Posted on: September 11, 2012
Yummy low-fat pecan waffles
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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”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 