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Good Nutrition
Matters all the time.
The flu bug is making it's way around once again so good nutrition is really important now.
Please take care of yourself, eat healthy.
Have a great day.
Sandy
The flu bug is making it's way around once again so good nutrition is really important now.
Please take care of yourself, eat healthy.
Have a great day.
Sandy
Have You Had Your Apple Today?
How Good are Apples for You?
From Apple Nutrition, University of Illinois Extension
You've heard, an apple a day will keep the doctor away. While it will certainly take more than a daily apple to keep you healthy, it is a step in the right direction. Apples are delicious, easy to carry for snacking, low in calories, a natural mouth freshener, and they are still very inexpensive.
Apples are source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. The insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.
It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple’s fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor.
There are hundreds of varieties of apples on the market today, although most people have only tasted one or two of the most popular such as Red Delicious or Granny Smith. Apples can be sweet, tart; soft and smooth, or crisp and crunchy, depending on the one you choose. There are apples to suit everyone’s taste, so why not choose one. Have an apple today!
Apple Nutrition Facts
(One medium 2-1/2 inch apple, fresh, raw, with skin)
Calcium 10 mg
Calories 81
Carbohydrate 21 grams
Dietary fiber 4 grams
Folate 4 µg
Insoluble fiber
Iron .25mg
Phosphorus 10 mg
Potassium 159 mg
Sodium 0.00 mg
Soluble Fiber
Vitamin A 73 IU
Vitamin C 8 mg
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For All The Newcomers.............
It's great to have you joining us and I hope you will make yourself at home.
Please feel free to join right in.
Sandy and the gang
Monday Morning
Spicecomments.com - Good Morning Comments
I know I haven't been around much but plan on changing that.
I have been having company and now everyone is gone and time to get back to the normal routine.
This time of year do you find it hard to stick to the nutritional things to eat
or do you find yourself not eating a balanced meal?
Enjoy the day everyone.
Sandy
Diet Tips From Jackie Warner
1. BE A SMART CONSUMER & READ LABELS CAREFULLY!
Fat free products are loaded with sugar. Fat does not make you fat... SUGAR DOES! When grocery shopping, don't buy any meal that has over 400 calories or 9 grams sugar; no snack over 150 calories and 9 grams sugar.
2. NO OVERCOMPLICATED ROUTINES/NO OVERCOMPLICATED DIETS
They have the highest failure rate because don't teach you how to live in the real world. Don't buy books that force you to follow complicated diets or exercise routines that don't fit with your lifestyle. Get back to the basic, common sense principles. Workout at least three times a week to intensity and don't eat a meal over 400 calories unless it's a cheat meal.
3. NEVER SKIP MEALS
All of my morbidly obese clients have one thing in common--skipping meals. The moment you allow your blood sugar to drop (the signal is a hunger pang) by not eating every few hours, you become a fat storing machine. Your body will now convert everything you put into your mouth as energy (sugar/fat).
4. DON'T EVER JUICE -- BLEND!
Always eat the whole fruit, not just it's sugary juice. Juicing leaves you with no fiber but all the fruit sugar. Blending fills you with the whole fruit (fiber) and a lot more nutrients.
5. SUGAR IS THE DEVIL!
It is the leading cause of disease, depression and massive weight gain in this country. Get rid of refined sugar (anything that isn't fruit or veggies) for 5 days in a row then allow yourself to have 1 cheat meal on Saturday and 1 on Sunday. You will have curbed the chemical addiction for it and your brain desires less. My obese clients only gravitate towards the fruits and veggies highest in sugar--IT IS THAT ADDICTIVE! Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, weight gain and hormone imbalance.
6. CLEAN HOUSE -- REMOVE ALL JUNK FROM YOUR KITCHEN
Don't beat yourself up for not being able to resist cravings when they are right there in front of you. You are a lot less likely to get dressed, get in your car and drive to the store for snacks. Stop putting highly addictive junk a few steps away then hating yourself for not being able to resist.
7. DEPRIVATION DOES NOT WORK!
When starting a diet, for the first 2 weeks, add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will naturally reject sugars and processed foods.
8. CRUNCHES ARE A WASTE OF TIME
If you carry weight in your midsection, you will just build muscle under fat and appear bigger! The only way to get a 6-pack is to combine a healthier diet with some sort of resistance training that works the big muscle groups (chest, back, glutes, hamstrings, quadriceps).
9. EAT THE GOOD, THE BAD, THEN THE UGLY
Classify the food on your plate in one of those categories and fill up on the good first. Ex: Good--veggies/fruit/lean meats, Bad--starches/bread, Ugly--dessert/alcohol.
10. SATISFY ORAL FIXATION WITH HERBAL TEAS
Most people snack at night watching TV or when bored. Curb late night cravings with your favorite flavored herbal teas. They have antioxidants and will satisfy those oral fixations.
11. WATER HELPS YOU LOSE WEIGHT
3 liters per day can burn 50-75 calories and double your energy as well as clear your skin.
Fat free products are loaded with sugar. Fat does not make you fat... SUGAR DOES! When grocery shopping, don't buy any meal that has over 400 calories or 9 grams sugar; no snack over 150 calories and 9 grams sugar.
2. NO OVERCOMPLICATED ROUTINES/NO OVERCOMPLICATED DIETS
They have the highest failure rate because don't teach you how to live in the real world. Don't buy books that force you to follow complicated diets or exercise routines that don't fit with your lifestyle. Get back to the basic, common sense principles. Workout at least three times a week to intensity and don't eat a meal over 400 calories unless it's a cheat meal.
3. NEVER SKIP MEALS
All of my morbidly obese clients have one thing in common--skipping meals. The moment you allow your blood sugar to drop (the signal is a hunger pang) by not eating every few hours, you become a fat storing machine. Your body will now convert everything you put into your mouth as energy (sugar/fat).
4. DON'T EVER JUICE -- BLEND!
Always eat the whole fruit, not just it's sugary juice. Juicing leaves you with no fiber but all the fruit sugar. Blending fills you with the whole fruit (fiber) and a lot more nutrients.
5. SUGAR IS THE DEVIL!
It is the leading cause of disease, depression and massive weight gain in this country. Get rid of refined sugar (anything that isn't fruit or veggies) for 5 days in a row then allow yourself to have 1 cheat meal on Saturday and 1 on Sunday. You will have curbed the chemical addiction for it and your brain desires less. My obese clients only gravitate towards the fruits and veggies highest in sugar--IT IS THAT ADDICTIVE! Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, weight gain and hormone imbalance.
6. CLEAN HOUSE -- REMOVE ALL JUNK FROM YOUR KITCHEN
Don't beat yourself up for not being able to resist cravings when they are right there in front of you. You are a lot less likely to get dressed, get in your car and drive to the store for snacks. Stop putting highly addictive junk a few steps away then hating yourself for not being able to resist.
7. DEPRIVATION DOES NOT WORK!
When starting a diet, for the first 2 weeks, add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will naturally reject sugars and processed foods.
8. CRUNCHES ARE A WASTE OF TIME
If you carry weight in your midsection, you will just build muscle under fat and appear bigger! The only way to get a 6-pack is to combine a healthier diet with some sort of resistance training that works the big muscle groups (chest, back, glutes, hamstrings, quadriceps).
9. EAT THE GOOD, THE BAD, THEN THE UGLY
Classify the food on your plate in one of those categories and fill up on the good first. Ex: Good--veggies/fruit/lean meats, Bad--starches/bread, Ugly--dessert/alcohol.
10. SATISFY ORAL FIXATION WITH HERBAL TEAS
Most people snack at night watching TV or when bored. Curb late night cravings with your favorite flavored herbal teas. They have antioxidants and will satisfy those oral fixations.
11. WATER HELPS YOU LOSE WEIGHT
3 liters per day can burn 50-75 calories and double your energy as well as clear your skin.
Breakfast Is Served
A new day, a new path in our journey of life.
This day will be filled with a lot of tempting foods, drinks and things we know aren't good for us but we are still tempted no matter how bad for us they are.
Will you give in or will you have your will power kick into high and turn down the things that won't improve your health but might hurt it in some way?
Have a great weekend everyone and wishing you good health always.
Sandy
It's Thursday And It's A New day
Wishing you a bright and beautiful new day.
Wherever you are, wherever you go
I'm wishing you the best of everything.
Sandy
