Posts Tagged ‘nonfiction’
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.
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Sleep deprivation and weight gain
by Ann Blanton
Our bodies need the basic necessities to function properly. These requirements include: food, water and sleep.
Maybe you’ve been packing on the pounds but don’t know why. You’ve been eating a healthy diet and exercising, but instead of losing those unwanted pounds, you’re gaining. You’re doing whatever it takes, yet the numbers on the scale keep adding up.
Do you drink more coffee throughout the day and eat comfort foods to “boost” your energy levels? If this is the case, then you might want to ask yourself this question. Are you getting the adequate amount of sleep? If the answer is no, then perhaps sleep deprivation is sabotaging your ability to lose weight
How less sleep causes weight gain
Some researchers say it could be mayhem with your fat cells if you don’t get enough shut-eye; which can lead to weight gain and other health problems such as obesity and diabetes. New studies show that too little sleep and the quality of sleep may play an important role in the activity of hormones and appetite. Leptin and ghrelin are hormones that can equally affect the appetite.
Because energy levels might be much lower with reduced sleep, an individual is more likely to make inappropriate food choices and therefore, exercise less. The end result is obviously packing on the pounds. The ability to make good or bad food choices are often comprised when sleep is diminished.
New research shows that an additional 300 plus calories were consumed by women who have slept as little as four hours a night compared to those who sleep nine hours. Then again, men have been known to eat more than 200 calories with inadequate sleep patterns. Individuals who sleep less reported more cravings, usually foods that are high in carbohydrates, high fats and sugary foods. On the other hand, those who sleep more have less hunger.
So how much sleep do you need?
Each person has their own individual needs, but depending on age, determines how much sleep is required. Let’s take a look at some examples according to different stages of life.
Newborns -12-18
Infants – 14-15
Toddlers -12-14
Preschoolers – 11-13
School age children – 10-11
Teens – 8 – 9.50
Adults – 7-9
Individuals who get at least seven to nine hours each night, are more able to keep their weight controlled, have fewer cravings and less late night snacking.
So, if you’re a night owl and stay up late with late with David Letterman or Jay Leno, it’s time to “hit” the sack earlier and get a few more zzz’s.
Tip: Get in the habit of going to bed every night at the same time and get up at the same time each morning.
Scripture from Psalm 62:1 – My soul finds rest in God alone; my salvation comes from him.
As always, I appreciate 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’ve also had a short story titled, “Shattered Spirit”, published in a book of short stories titled, “Heartscape”.
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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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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http://www.flickr.com/photos/bitchcakes/
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/
- In: Nutrition
- 4 Comments
Home, home on the range
Photo by: Brookford Farm
http://www.flickr.com/photos/brookfordfarm/4856788448/
Farm raised chickens vs. free range- what’s the difference?
by Ann Blanton
Farm raised
Have you ever noticed the yellow color of a chicken purchased at your local market? The reason behind this is because these birds have been raised where they can scarcely move, stretch or engage in normal behaviors. The overcrowded space is so limited, these poor chickens can barely flap their wings. Confided circumstances such as these put stress on chickens. When chickens are stressed, they naturally produce disease.
These birds have been raised in coops with other chickens that sit around in their own feces and have been injected with antibiotics and hormones. This hardly sounds appetizing right? No wonder people are concerned about the foods they eat and where it comes from. Consuming healthy protein is a major factor for a healthy lifestyle, eliminate disease and increase energy level.
Free range
This in itself is pretty self-explanatory. It simply means these little guys are free to roam. They’re not raised in chicken houses like farm raised birds; they’re not diseased because they don’t sit in their own feces or the feces of other chickens. Unlike there farm raised friends who live six weeks, free range chickens live, approximately eight weeks longer. A diet for a free-range bird consists of natural grass, grains and seeds, and are not addicted to drugs.
Beware
Be cautious of farmers who say there hens are free-range. If their diet consists of corn, soy and synthetics, they are not free-range.
Which eggs are best?
Considering the conditions of the farm raised hens, eggs produced from free-range chickens are naturally healthier, more nutritious and are much healthier for the planet.
Nutritional facts:
Approximately free range eggs contain 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, twice as many omega-3-fatty acids, triple the amount of vitamin E, 7 times more beta carotene and as much as 6 times more vitamin D.
Remember, the answer may differ depending on the farms.
Tip:
When thawing a chicken, do so on the bottom shelf of the refrigerator. By applying this helpful tip, you can prevent salmonella from spreading. Placing a chicken on the top shelf will allow the juices to drip on the lower shelves, which can spread salmonella to other food items.
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 as anthology in a book titled, “Heartscapes”.
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
Photo by: starleigh
http://www.flickr.com/photos/starleigh/100301383/sizes/l/
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.
Motivation-The key to success
Posted on: December 14, 2012
- In: Fitness
- 15 Comments
Get motivated with trainer Bob Harper, from The Biggest Loser
Photo by: BritaFilterForGood
http://www.flickr.com/photos/42454758@N08/4482865200/
Motivation is the key to success
by Ann Blanton
The key to getting fit, is motivation! Most people know that our bodies are not designed to sit still. People want to become physically active, but don’t know how to get motivated enough to begin a fitness regimen.
At first, you might tell yourself to start parking the car a few blocks from work, take the elevator instead of the stairs and join a gym. Weeks go by and you notice parking spaces become available closer to the building, the elevator is in the lobby and you’re too tired to go to the gym. One reason leads to another excuse.
Let’s take a look at the best solutions to get you motivated enough to keep moving.
Set Realistic Goals – Beginning isn’t as difficult as it sounds. The first thing you must do, is find something that you enjoy. You might even need to try a few different things to find what’s best suited for you. Example: You might decide that you want to give jogging a try. If this is something you’re interested in, begin slowly and start walking. Gradually work your way up to a quicker pace or even a brisk walk until you feel you’re ready to break into a jog. If you push yourself too quickly, you’ll get discouraged and give up. Remember, it takes time, patience and commitment to accomplish your goals.
Schedule Your Time Wisely – It’s important to schedule a time everyday that you can set aside for your workout. If mornings work best, pick a time and stick with it. If something else comes up, reschedule your workout for later in the day. Make a note of what you’re going to do and stick with it. Put the note somewhere where you’re able to see it such as on the bathroom mirror on even on the refrigerator.
Keep a Journal – Begin a journal everyday by writing down your goals. Be specific! Doing this will keep you focused and remind you how much you want to accomplish the goals that you’ve set for yourself. Doing this is the mental process of committing yourself to complete your mission. Keeping a journal also has another advantage. If you’re feeling week on determination, reviewing your list will help you to refocus. Keeping track, will also help you acknowledge when you slip-up so you can recommit yourself. Rather than becoming discouraged, you’ll know why you got off track. If this happens. don’t be too hard on yourself. Let it be a learning experience to learn something new about yourself.
Get Support – Find an exercise buddy who shares your interest, so they can encourage and support you in achieving your accomplishments. Look for someone who wants to see you succeed. It’s difficult to stay focused if your friend doesn’t share the same interests or wants to see you fail.
Be Positive – In achieving any type of goals, it’s always important to keep a positive attitude. If you tell yourself that you can’t do something, chances are you won’t succeed. Positive self-talk helps to boost your motivation and your attitude. Remind yourself that you’re trying to achieve a healthier lifestyle because you’re worth it. Positive words lead to positive actions!
Hitting a Slump – If you hit a slump, take the time to look over what you’ve written in your journal to remind yourself why you’ve made a commitment in the first place. Remember how good you feel after you’ve completed a workout.
Never Give Up! Regardless of how discouraged you become, the most important thing to remember and probably the most difficult, is to never give up. If you haven’t met your goals today, tomorrow is another day. It’s all about taking responsibility for your life. Your goals are only impossible if you aim too high.
There is obviously not a motivational solution. Motivation is something that has to come from deep within yourself. The next time you see a parking space close to the entrance or decide that taking the elevator is quicker than the stairs, reach deep down and find your inner motivation.
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/ Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.
Plateau Busters
Posted on: December 8, 2012
- In: Fitness
- 6 Comments
Keep Fit and Be Happy!
Photo by: http://www.flickr.com/photos/skampy/2343649298/
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
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