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

Posts Tagged ‘nutrients

High fiber foods

Foods high in fiber

photo by: www.flickr.com/photos/a-culinary-photo-journal/3133739205/

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.

Advertisements

Peaches

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.

www.HealthyAnimalsJournal.com

www.njboxers.com/faqs.htm

www.EatWild.com

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”.

Got Milk!

                        Got Milk?

Photo by: http://www.flickr.com/photos/osakasteve/46313188

Milk does the body good

by Ann Blanton

As children we were told to drink milk because it helps to build strong bones and teeth. But, as adults, we don’t think it still applies, so we have the tendency to slack off. This couldn’t be further from the truth; simply because this creamy white fluid is a natural source of vitamin D and calcium.

An important mineral called calcium help to maintain strong bones and muscles, including the most vital muscle of the body – the heart. Without it, the body will take calcium from your bones, which is the only other source that it has. It can also put you at risk for thin and brittle bones later in life. It takes one single cup to get one third of your daily calcium requirements.

There are many health reasons why you can benefit from vitamin D. Let’s take a look at some of those causes.

1. Vitamin D provides calcium balance in the body that can prevent osteoporosis and arthritis.

2. It also regulates blood pressure, reduces stress and tension.

3. Relieves aches and pains by reducing muscle spasms

4. Helps fight against depression.

5. It also aids in the secretion of insulin.

To reap the benefits, any amounts will suffice. However, according to experts, three eight ounce glasses daily will provide you with all the calcium you need, plus seventy- five percent of vitamin D. This tasty wellness drink provide important nutrients from protein which include vitamin A, B12, D, potassium, phosphorous, riboflavin and niacin.

The importance of these vitamin include:

Vitamin A – Facilitates the immune system, normal vision and good skin.

B -12 –  Assists healthy red blood cells and nerve tissue.

Vitamin D– Helps in the absorption of calcium.

Niacin – It’s important for the significance of the nervous system. It also keeps enzymes functioning normally and helps the body process sugars and fat.

Potassium – Helps to keep a good blood pressure

Phosphorus and Riboflavin – Strengthens bones and gives you energy

Disease Prevention – Osteoporosis

It’s crucial to build strong bone mass during childhood and throughout adolescence, in order to prevent osteoporosis.  Although milk is the preferred source of calcium for overall bone health, there are other ways to stop bone loss. These tips contain:

1. A healthy lifestyle of no smoking or the intake of alcoholic beverages.

2. A balanced diet rich in calcium and vitamin D.

3. Weight bearing and resistance training exercises

4. Bone density testing

Memory Loss – Vitamin B-12 is an important key factor to maintain the nervous system. Some scientists have discovered that milk has the best source of B-12 that can decrease the damage to the brain. Studies show that by drinking two cups daily, can protect against memory loss, dementia and Alzheimer’s disease.

Diabetes – Some studies show that milk may lower the risk of type 2 diabetes in middle aged or older women.

More diseases – Other findings such as chronic diseases like coronary heart disease, stroke and colorectal cancer have also declines due to the consumption of milk.

Weight Loss – New research shows that milk can also help fight against the battle of the bulge. Two glasses of milk each day can help you drop those unwanted pounds. Typically, adults who have consumed the highest amounts of calcium and vitamin D, lost an average of twelve pounds over a period of time.

Beauty benefits – Hair, Nails and Skin

Research has discovered that the essential vitamins found in cow’s milk can provide, healthy, beautiful, shiny locks. The proteins and lipids work to strengthen hair, while the calcium promotes hair growth and aids in hair loss.

Nails – Fingernails need the proper nutrition to grow just like the rest of your body. Calcium is one of the minerals that can help. Although calcium may support healthy nail growth, it will not help them grow faster.

Skin – Vitamin A is an excellent source for good eyesight, but it also tackles skin problems like wrinkles and pigmentation changes. Because milk is high in hormones, if you’re acne prone, you might need to reduce your intake.

Whole milk is also high in fat and calories, therefore, if you’re watching your weight, you can switch to the low- fat version.

Stop by often. I always appreciate all your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/   I’ve also had my first creative story published as an anthology in a book titled, “Heartscape”.

Women walking

You can look and feel good at any age

photo by: Sangudo

http://www.flickr.com/photos/sangudo/4963074078/sizes/m/

FIT AND FABULOUS OVER FIFTY

Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?

With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.

Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.

Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the  big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.

Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.

With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.

Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.

Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”

Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf.  Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.

Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.

Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.

In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.

Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.

So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.

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/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.

Yummy low-fat pecan waffles

Photo by sielju

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

Trimming your midriff is only one of the rewards from eating this satisfying snack

Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.

Boosting brainpower

Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.

Lowering cholesterol

The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.

Controlling weight

Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.

Supports heart health

Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.

Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.

Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.

Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.

If you’re looking for a new pecan recipe to start your day, here’s one you’re sure to enjoy.

Yummy low-fat pecan waffles

1 and 1/4 cups wheat flour

1/4 cup wheat bran

2 and 1/2 teaspoon baking powder

1 whole egg

1 egg white

1 and /2 cups fat-free milk

2 tablespoons canola oil

1/2 cup chopped pecans

In a large bowl, combine the flour, bran and  baking powder. Using another bowl, combine the egg, egg white, milk and oil; add to the dry ingredients. Fold in pecans.

Add mixture into a pre-heated waffle iron until golden brown.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you wish to check them out. http://fitplusmag.com/magazine/author/annblanton/ I also just had my first short story published as an anthology in book titled, Heartscapes”.