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

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High fiber foods

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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Weight Loss Boss

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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/

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

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I thought it would be a good idea to start posting some of my published articles on my blog. For those of you who are interested, you can read them here. “Mastering Metabolism”, was one of my first articles published. I hope you enjoy reading it as much as I enjoyed writing it.

Mastering Metabolism

by Ann Blanton

If you want a metabolism that blasts through fat like a vehicle burns through fuel, you’ll have to eat more food and exercise in a certain way.

When foods are absorbed, they’re broken down into proteins, carbohydrates and fats, and then digested by the body. This allows the body to function, grow and repair itself.

Many individuals believe that their metabolism slows down with time. This is true, because people become more sedentary. Your metabolism naturally slows approximately five percent every 10 years. But, regardless of what pace your body’s metabolism has, good nutrition and exercise are necessary to keep your body in perfect balance.

You’ll notice a significant difference in your metabolic rate if you eat a healthy breakfast every day. “A healthy breakfast gives you energy to start your day, especially when taking in carbohydrates from cereal and fruit,” says registered nutritionist Geoffrey Axiak.

Consume most of your calories early in the day. If possible, make dinner your smallest meal. Doing this helps your body to process and burn food while you’re awake and moving around.

Water is the most important source of nourishment for your body. “Water before breakfast purifies the body and makes your metabolism more efficient,” explains Axiak.

Because water is the body’s lubricant, it flushes out toxins and keeps the kidneys functioning properly.

Foods such as celery, cabbage, brussel sprouts, broccoli and cauliflower are considered high-energy foods. “Fruits, especially grapefruits and apples, will boost your metabolism,” says Axiak. Whole grains such as brown rice, whole wheat bread, barley, oatmeal and popcorn also are high-energy foods.

Cardiovascular exercise is one way to stimulate your metabolism. It makes your body use more calories, because the large muscle groups need more calories to perform during your aerobic activity. When your body sees this increased need, it drives its energy need during regular activity. After weeks and months of requiring more energy, you may see results through increased fat loss.

“Resistance training can also increase your life expectancy because it increases your capabilities by keeping your joints, bones and muscles stronger for longer so you can do more of the things that make up living,” comments Jonathan Ross, 2010 Idea Personal Trainer of the Year. “Aerobic activity might save your life, but strength training makes it worth living.”

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