Vitamins #2
vitamins, sources, nutrients, benefits, health
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Vitamin A helps to build cells in the body, is necessary for seeing in dim light, and prevents certain eye diseases. Sources vegetables, including carrots, sweet potatoes, and green leafy veggies as well as in enriched foods such as milk and cereals.
Vitamin D aids in building bone tissue and in absorbing calcium from the digestive tract. Sources fish oils, fortified milk and other dairy foods, and sunshine.
Vitamin E protects vitamin A and unsaturated fatty acids from destruction by oxiddation. Deficiences can lead to sexual
dysfunction and claims for the role of vitamin E in preventing heart disease are being researched. Sources vegetable oils,
green leafy veggies, whole grain cereals, wheat germ, butterfat and egg yolks.
Vitamin K is the last of the fat-soluble vitamins and is essential in the clotting of blood. There is no chance of deficiency here, since in addition to the vitamin K contained in vegetables and elsewhere, the body produces its own supply in the intestine.
Vitamin C forms the substances that literally hold the cells and body together, hastens the healing of wounds, and increases
resistance to infection. Sources include a variety of fruits and vegetables the most popular being oranges.
Vitamin B 1 (thiamin) contributes to the functioning of the nervous system, promotes a normal appetite, and aids in the use
of energy by the body. Sources include nuts, fortified sereal products, and lean pork.
Vitamin B 2 (riboflavin) promotes healthy skin and eyes, and also aids in the utilization of energy. Milk, yogurt, and cottage cheese are excellent sources ot this nutrient.
Niacin is a B Vitamin without a number. It promotes healthy skin, nerves, and digestive tract, and also is part of the energy
utilization. Natural sources of niacin include meats, fish, and poultry as well as peanuts and fortified cereal products.
Vita... read entire entry
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on 11/17/2008
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4.1
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Vitamins # 1
vitamins, water-soluble, fat-soluble, two types, health
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There are basically two types of vitamins, the fat-soluble and the water-soluble kinds. Fat-soluble vitamins are stored in the body and include vitamins A,D,E, and K. Water-soluble vitamins are not stored in the body and include vitamin C and the whole series of B vitamins. Water-soluble vitamins are excreted in the urine when the body receives an excess
amount, whether from foods or pills. The fat-soluble vitamins are stored, and toxicity can result if excess amounts are consumed.
Most nutritionists feel that the foods we typically eat contain enough of the thirteen known vitamins. Many also feel that swallowing a multivitamin tablet or pill daily provides extra insurance.
In Vitamins #2 is a review of the thirteen known vitamins and there sources.
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on 11/17/2008
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1.2
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TYPE OF FAT FOUND IN FOODS !!
cholesterol, health, type of fat, beneficial
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Saturated Fat !!
Most fat from animal sources: beef, pork, lamb, veal, poultry, and fish
Coconut oil, palm oil,
Hydrogenated or partially hydrogenated vegetable oil
Monounsaturated Fat !!
Olives and olive oil
Peanuts and peanut oil
Avocados
Polyunsaturated Fat !!
Vegetable oils other than those listed above
Note: Cholesterol is found only in animal sources. Monounsaturated and polyunsaturated
fats can have a positive effect on your health, when eaten in moderation. Monounsaturated
fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.
Fish oil ( Omega 3 ) also has many benifits.
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on 11/13/2008
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4.5
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Calorie Calculations ...... !!
calorie, health, fitness, diet, weight
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Moderately active man
150 pounds x 15 calories/pound = 2250 calories/day
Relatively unactive man
150 pounds x 13 calories/pound = 1950 calores/day
Moderately active woman
120 pounds x 12 calories/pound = 1440 calories/day
Relatively unactive woman
120 pounds x 10 caloreis/pound = 1200 calories/day
Obviously, if you are greatly overweight, or if you get turned on to heavy-duty exercise,
your caloric needs will be different. Do the calculations for "yourself".
Specific carbs and proteins are a whole other calculation.
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on 11/12/2008
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2
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Quotations About Attitude !!
attitude, health, quotations, lifestyle
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Whether you think you can or whether you think you can't - your right.
Your attitude is an expression of your values, beliefs and expectations.
Your aspirations are your possibilities.
You will never find time for anything. If you want time, you must make it.
You can disagree without being disagreeable.
When you're a winner you're always happy, but if you're happy as a loser you'll always be a loser.
Our health always seems more valuable after we lose it.
Nothing is better than to be in a position to help.
You can't get much done in life if you only apply yourself on the days you feel good.
When you know where you are going, you are half way there.
It's your attitude and not your aptitude that determines your altitude.
Love life - live life.
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on 11/7/2008
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6.2
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10 Secrets to Success !!
success, fulfillment, secrets, health, self esteem
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1.) Positive attitude. How you THINK & FEEL is EXTREMELY important !!
2.) Specify & proclaim your GOALS & DREAMS !!
3.) TAKE ACTION! Once you make up your mind - DO IT !!
4.) Constant learning is FUEL for your brain.
5.) Work hard & maintain your persistence.
6.) Pay attention to DETAIL.
7.) FOCUS, MANAGE & CONTROL your time & money.
8.) Learn to be an EFFECTIVE communicator.
9.) Develop the TRAITS to become Likeable & Lovable.
10.) Create BALANCE in your Life.
# 11. ) Is debatable but I would suggest learn to be CONTENT. Contentment lead to happiness & fulfillment !! Still strive for success but enjoy life !!
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on 11/5/2008
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5.6
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Diet Excuses !!
excuses, diet, health, laughs, chocolate
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But it was my birthday, so I had to eat the whole cake.
But the doughnut was calling my name.
If you eat something and no one sees you eat it, it has NO calories.
If you drink a diet soda with a candy bar, the calories in the candy bar are cancelled by the diet soda.
If you fatten up everyone else around you, then you look thinner.
Only eat things that have been broken into pieces; that way all the calories have fallen out.
My favorite / Chocolate is a vegetable. How, you ask? Chocolate is derived from cocoa beans. Beans = vegetable. Sugar is derived from either sugar cane or sugar beets. Both are plants, which places them in the vegetable category. Thus, chocolate is a vegetable. And now ( give me all your chocolate and no one will get hurt ) !!!!
Feel free to add any of your favorite excuses !! ??
Thanks !!
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on 10/24/2008
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12.5
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Benefits of Stretching ..... !!
stretching, health, fitness, safety, ideas
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1) Stretching and warming up your muscles can prevent injuries.
2) Stretching increases range of motion.
3) Stretching improves joint function.
4) Stretching enhances muscle performance.
5) Stretching decreases post-exercise soreness.
6) Stretching increases flexibility.
Tips & Warnings
If you experience pain, stop the stretch. ( Stretch to the point of resistance only. )
Do not bounce while holding a stretch. ( This causes tears in your muscles. )
Do not hold your breath during stretches. ( This will raise your blood pressure. )
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on 10/24/2008
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20.9
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The GOOD, The BAD, & The UGLY !!
health, fitness, recommended, cholesterol, diet
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HDL cholesterol is known as "good" cholesterol because a high HDL level seems to protect against heart attack. Experts believe HDL removes excess cholesterol from plaques and thus slows their growth. HDL tends to carry cholesterol away from the arteries and back to the liver, where it's passed from the body.
LDL cholesterol is known as "bad" cholesterol because as it circulates in the blood, it can slowly build up in the walls of the arteries feeding the heart and brain. Together with other substances it can form plaque, a thick, hard deposit that can clog those arteries.
Triglycerides are the chemical form in which most fat exists in food as well as the body. Triglycerides in blood plasma are derived from fats eaten in foods or made in the body from other energy sources like carbs. Calories ingested in a meal and not used immediately by tissues are converted to triglycerides and transported to fat cells to be stored. This "ugly" fat going unused not only turns to fat but also has consequences of other diseases, such as diabetes mellitus and hypertriglycerides.
In conclusion - get a cholesterol test often - especially as you grow older. Eat high in fiber foods (wheat, fruits, veggies, etc) and less meat and greasy foods. More on this another time !!
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on 10/20/2008
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16.5
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SYNERGY ........ !!
fitness, health, synergy, self esteem, lifestyle
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Synergy can be defined as the working together of many different factors to produce a single result. Your success as a fitness enthusiast will be determined not only by how well you train in the gym, but also by how the synergy created by your training, nutrition, and motivational strategies. To become the very best you can be, you must examine your habits in all of those areas.
All these things workings together will promote:
Toning / Strength / Speed / Agility / Vitality / Flexibility = Results
Results = Analysis / Goals / Purpose / Lifestyle / Self Esteem
Plus - don't forget the fun, friendships, life enjoyment, good health and much more !!
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on 10/15/2008
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2.7
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20 Minute Workouts Really Work !!
lifestyle, fitness, suggestions, health, self image
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Too busy to exercise. I " suggest " you can fine 20 minutes time to .......
Take a power walk outside. Use a stairclimber or the actual stairs. Ride a stationary bike. Walk and/or run on a treadmill. Do 50 plus pushups. Do 2 sets of 25 plus ab crunches. Run up and down your own home stairs. Feel free to add your "favorite".
Remember - 20 minute workouts 3 times a weeks is a great way to shed some unwanted body fat.
I know too many people who have "given up' on exercise. It's not too late for anyone, it's just making it part of our lifestyle "now".
PASS IT ON !!!!
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on 10/13/2008
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11.5
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BENEFITS of BEER !!
nutrition, health, safety, beer
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While I"m strongly against drinking and driving; even driving after a couple of drinks, I do acknowledge there are some health benefits of drinking beer.
If an "average" 12 ounce bottle of beer sported a Nutrition Facts Label, this is what it would tell you:
Beer has no fat.
Beer has no cholesterol.
Beer has caffeine free.
Beer contains 1 gram of protein & 13 grams of carbs
Beer contains significant amounts of magnesium, selenium, potassium, phosphorus, and biotin
Beer is full of B vitamins
Beer contains contains no nitrate
Beer is 92% water
Beer contains 150 calories
Beer contains 14 mg of calcium
Lite Beer contains less of everything, etc.
While drinking 1 beer per day may improve your health, heavy drinking will have the opposite effect. Heavy drinking leads to liver damage, cardio disease, osteoporosis, pancreatic diseases and more health issues.
So enjoy, but use common sense. Use a Designated Driver at all times !!
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on 9/23/2008
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19.7
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BENEFITS of WEIGHT LIFTING !!
health, fitness, muscles, self-esteem, strength
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By lifting weights and gradually increasing the resistance on a consistent basis the benefits are as follows :
1. Weight lifting will give you more energy.
2. Weight lifting will improve your concentration and focus.
3. Weight lifting will help you sleep like a baby.
4. Weight lifting will increase your mental toughness.
5. Weight lifting will increase your muscle mass.
6. Weight lifting will decrease your body fat.
7. Weight lifting will increase your strength and endurance.
8. Weight lifting will prevent and rehabilitate injuries.
9. Weight lifting will take away the blues with the increase in endorphins.
Feel free to add any benefits not mentioned.
Psychological and emotional benefits everyone needs at almost all ages !!
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on 9/22/2008
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7.5
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BENEFITS of SMILING !!
self-esteem, self image, laugh, health, ideas
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1. Smiling makes us attractive.
2. Smiling helps us stay positive.
3. Smiling is contagious.
4. Smiling relieves stress.
5. Smiling lifts your face & makes you look younger.
6. Smiling makes you seem more successful.
7. Smiling changes our mood.
8. Smiling releases endorphins, natural pain killers & Serotonin
9. Smiling boosts your immune system.
10. Smiling lowers your blood pressure.
So, while " Laughter is Good Medicine for the Soul", perhaps we can start with a smile. Remember "you are prettier (handsomer)" when you smile. PASS IT ON !!
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on 9/19/2008
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13.2
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FOCUS ON RESULTS !!
lifestyle, health, muscles, fitness, exercise
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The first thing you need to ask yourself is " what are my goals "? Lose weight, tone muscles, gain muscle mass, gain strength, more energy, more stamina, etc. Lack of results could be caused by any number of factors : your diet, your exercise program or unrealistic goals. The key is to figure out if you lack of results because you need to change what you are doing or change how you are thinking.
How can you change your diet to the better? Are the exercises appropriate for your training goals? Is your intensity at the max? How many reps, sets and how much weight are you using? Are you balancing cardio, nutrition, recovery and sufficent time? How can I change my routine? Have I reached a training plateau?
Remember, it took time for you to put on the weight, and it will take time to lose it. It takes time for even the most genetic blessed person to build muscles, gain strength, etc. Its a lifestyle, habit and work. Just stick to it and results will be there !!
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on 9/10/2008
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5.4
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Most Recommended - Important .... !!
recommended, laugh, health, fitness, important
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1. Use proper form
2. Warm up muscles before workout
3. Stretch before & after workout
4. Mix up your routine
5. Drink lots of water
6. Use a spotter
7. Listen to your body
8. Muscles your focus - do them first, cadio last
9. Cardio your focus - do it first, muscles last
10. Give affirmation
11. Eat lots of fruit & veggies
12. Focus on healthy snacks
13. Shock your muscles
14. Get ample sleep
15. Consider your cholesterol
16. Eat carbs within an hour after your workout
17. Count your calories
18. Don't eat 2 hours or sooner before bedtime
19. Eat more fish
20. Intensity is the key to muscle growth
21. Allow time for your muscles to recover
22. Remember weight lifting room etiquette
23. Eat slowly
24. Eat egg whites
25. Keep a training diary
26. Cheat to a minimum on your exerices
27. Strive for balance in your lifestyle - professional, social & personal
28. Don't procastinate
29. Have fun - laugh
Feel free to add or illuminate !!!!!! THANKS !!!!!!
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on 9/8/2008
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10.6
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Debate on Vitamin Absorption !! ??
vitamins, health, fitness, ideas
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If you have ever popped 500 mg of vitamin C or another vitamin and wondered if your body actually absorbs the full dose, you are not alone. It is a fact your body will absorb many more vitamins and mineral supplements in liquid form rather than pill form. The debate goes on though and liquid vitamins are flying off the shelf. Vitamin water, juices, capsules and powder are growing in popularity every day. Coffee has been documented to interfere with vitamin absorption as well as any beverage or food containing caffeine. Any beverage or food containing caffeine such as coffee, tea, chocolate and some sodas can inhibit the absorption of important vitamins and minerals and increase their excretion from the body.
Just fot the record I don't sell Vitamin Water or Juices, etc.
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on 8/18/2008
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24.5
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My Fathers Alzheimer's .... !!
alzheimer's, health, fitness, mind, life
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I took my father and mother to a local fishing hole over the weekend to watch my father watch others fish. He was a big time fisherman when I was growing up. We did lots of fishing and hunting together. Now I'm his main caregiver other than the nursing home he's in. I see him almost every day and enjoy our talks. I'm blessed that he still recognizes me and very few others. New medications are being developed so who knows !! ?? He is amazingly healthy except his Alzheimer's. Sometimes it's like the "Twilight Zone" and other times it almost "normal".
I here it's not hereditary but I'm "aware" of it and trying to eat and act to prevent it !!
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on 8/13/2008
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8.9
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