The Health Benefits of Eggs

Today I wanted to share some of the health benefits of eggs.IMG_20140227_225129_072  The poor egg is good for you one day and bad for you the next.  So which is it?  I like to believe that eggs are good for you, just don’t sit and eat a whole dozen at a time.  As with most foods, moderation is key.

I’m lucky enough to have parents who have chickens so I never have to buy eggs from the grocery store.  So I know the eggs are natural and not produced by some chicken who was pumped full of hormones so she would be a full grown hen in 3 weeks…an exaggeration I know, but I believe the day is coming.  What happened to the natural growth cycle of an animal?  Let them grow the way and at the rate they are suppose to…for pity sake.  Sorry, getting sidetracked, back to eggs.

The information provided below comes from the following websites; Healthdiaries.com and the Huffington Post.  Thanks as always to the sites I use information from, I couldn’t do it without them.

1.  Eggs are great for the eyes.  According to one study, an egg a day may prevent macular degeneration due to the carotenoid content, specifically lutein and zeaxanthin.IMG_20140227_225231_186  Both nutrients are more readily available to our bodies from eggs than from other sources.  In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.

2.  Eggs are a good source of choline.  One egg yolk has about 300 micrograms of choline.  Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

3.  Eggs may prevent breast cancer.  In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.

4.  Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Sulphur is also an essential nutrient that helps with everything from vitamin B absorption to liver function.IMG_20140227_225149_301

As you can see eggs are an important part of a healthy diet and lifestyle.  Below are two great recipes that contain eggs.

Broccoli & Cheddar Omelet

Granola Nut Frittatas

 

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My Mother Making Spinach Bake

My mom came to Russellville this past Saturday and I told her I needed to do a photo slideshow for my multimedia class and she was going to be my “Julia Child” and cook something while I took pictures of the process.  We had a great time and laughed so much and I really enjoyed spending time with her watching her do something that she loves to do.  I love her so much for doing this and she was such a good sport.  Much love to the best mom in the world!

Below is a photo slideshow of my mom making what she calls Spinach Bake.  Ingredients for the recipe are below the slideshow.  Hope you enjoy my first slideshow and definitely try the recipe: it’s delicious and so easy to make.

This slideshow requires JavaScript.

Ingredients:

10 oz. package of frozen spinach

1/4 cup of chopped onion

1 cup of shredded cheddar cheese

1 egg and 2 egg whites

Teaspoon of Mrs. Dash

Salt and Pepper to taste

Ways To Fit Exercise Into Your Life

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Take the stairs, which are quick and easy way to fit in a little exercise everyday.

Life is busy with all the things we all have to get done and all the people we have to make time for.  Some people work full-time jobs, have families, go to school, participate in sports, have social events they have to attend.  So how, after all the things we all have to do every day, do we find the time to do them all and still find time to exercise and take time for ourselves?

Today I wanted to share some different links I’ve found that give tips and ideas on how you can fit exercise into your busy life.  Everybody can find the time to exercise, even if it’s 10 minutes.  If your day is full and you say, well I don’t have 10 minutes…wake up 10 minutes earlier and now you do…problem solved.  If there are stairs or an elevator to choose from, take the stairs.  Park farther away when you go shopping and get some walking in.  There are all kinds of ways to fit exercise into daily life.

Most people lack the determination and the “want to” as I like to call it.  Something that I have to remind myself of all the time is this…Nobody forced the fork into my mouth and made me eat what I ate to get fat, and nobody is going to force me to workout and live a healthier lifestyle.  The only person who can do anything about it is…..ME. Illinois Bayou Park 028 You are the only person standing in the way of losing weight and being healthier, nobody else.  Don’t blame your busy life, your spouse, your kids, or anything else for the reason why YOU aren’t doing it.  The only person responsible for you is you…plain and simple.

When you realize that and decide to do something about it then something can be done about it.  Stop making excuses…I’m too tired, I have kids, I work and have a family and many others that we’ve all used at one point or another, but they are still excuses, whether you want to admit it or not.

Enough of being on a soapbox.  Here are some links with tips and ways to fit exercise into your daily life, no matter how busy you are.  🙂

12 Tips To Fit Exercise Into Your Day

10 Ways To Find Time For Exercise

Quick Tips:  Fitting Physical Activity Into Your Day

10 Ways To Sneak Exercise Into Your Day

No Time For Exercise?  Try Our 10 Tips To Get More.

The Health Benefits of Carrots

Today I wanted to share with you some of the health benefits of carrots.  I must say that I don’t eat enough carrots, but after doing research for this post I intend to eat carrots more often since they do have many benefits.IMG_20140301_150952_548

Before I get to the health benefits of carrots I wanted to share some fun facts about carrots I found interesting from looking around online.  Kind of interesting and I love learning new things everyday.

  • Carrots are the second most popular type of vegetable after potatoes.
  • The biggest carrot recorded was more than 19 pounds and the longest recorded was over 19 feet.  Check out the pictures here, World Record Carrots
  • There are over 100 species of carrots.  They come in a wide variety of colors including: the typical orange, but also come in colors of purple, white, yellow and red.
  • English women in the 1600’s often wore carrot leaves in their hats in place of flowers or feathers.
  • The average American eats 12 pounds of carrots a year.

Now for some of the health benefits of carrots.  Thanks goes to the website www.care2.com for the information below.

  1. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver.  Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.  Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.  A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed small amounts.
  2. Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer.  Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.
  3. The high level of beta-carotene in carrot acts as an antioxidant to cell damage done to the body through regular metabolism.  Carrots help slows down the aging of cells.
  4. Carrots are rich in vitamin A and antioxidants which help protect the skin from sun damage.  Deficiencies of vitamin A cause dryness to the skin, hair and nails.  Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.
  5. Carrots are known by herbalists to prevent infection.  They can be used on cuts – shredded raw or boiled and mashed.
  6. Carrots are good for your skin and can be used as an inexpensive and very convenient facial mask.  See the full recipe here:  Carrot Face Mask
  7. Studies show that diets high in carotenoids, such as those found in carrots, are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.  The regular consumption of carrots also helps reduce cholesterol levels because the soluble fibers in carrots bind with bile acids.

As you can see there are many benefits associated with carrots.  I encourage you to pick some up the next time you are at the store.  I’m going to try the carrot face mask as soon as I can get to the store and buy some carrots. 🙂

February Accountability Log

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February Accountability Log. Miles – 74.25

This month on my accountability log there were a few bumps in the road, but I still ended for the month with a total of 74.25 miles.  February only had 28 days so it was a short month, plus there were a few snow/ice days where the gym was closed.  Can I say again how ready I am for spring!  🙂

I have also been dealing with some pain in my right foot for a couple weeks and decided to take a break from the treadmill for five days at the end of the month.  I guess my feet aren’t use to all the walking I’ve been doing.

The pain is in the arch of my right foot.  It feels like it’s possibly strained, but I’m not a doctor so I can’t say for sure.  So far this month I have backed off on the extreme walking and slowed my pace.  I’ve been thinking I might try the elliptical machine  starting next week to see if that will take some of the pressure off my foot.  I don’t want to stop all together, but I can’t go on being in pain.  Stupid foot!  I wish I could take it off and just put a new one on.  Wouldn’t that be nice?

If anyone reading this could give me some pointers or suggestions on what to do to make the pain stop and go away I would really appreciate it.

Here are a couple links I found on helping with foot pain associated with exercise, some tips, etc.

Managing Sore Muscles and Joint Pain

Foot Pain

February Weight Loss

February has come and gone for 2014.  I wasn’t as successful in February as I was in January in terms of weight loss, but my endurance and stamina have increased and I’ve noticed a big difference.

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March 1, 2014. Weight loss so far, 27 lbs.

I didn’t log as many miles on the treadmill this month, due to the fact there were only 28 days in the month, plus there were a few days where the weather was bad.  I’ll say it again…I’m so ready for spring to arrive.  I’m so tired of the cold weather, ice and snow.

So on January 1 I weighed in at 285 lbs, on February 1 I weighed in at 263 lbs and now as of March 1 I weigh 258 lbs.  So for February I lost a total of 5 lbs, for a total of 27 lbs lost so far.  I won’t say I’m not a bit disappointed since it wasn’t the 22 lbs like January was, but I’ll take what I can get.  Five pounds is 5 pounds…right?

I’m looking forward to March with the hopes of warmer weather, even though there is ice and snow on the ground right now and classes were cancelled yesterday (Monday).  Spring break is the last week of this month and I look forward to the break from assignments and homework.  I do hope the weather is nice though so I can get some walking in at the Bona Dea Trails.  I prefer walking outside in the sunshine and fresh air more than indoors.

Since I have totally changed my eating habits and started exercising I have noticed a significant change in my sleeping habits.  I was a chronic sufferer of insomnia, but since I began on my journey to a better me I have been sleeping better and not waking up tired and feeling exhausted before the day even began.  Now, by the time I lay down at night, after a day of classes, the gym and homework I have no problems with being able to fall asleep.

I’m eating better, exercising regularly, sleeping better and feeling better than I have in a long time and I’m so happy about the results so far.

Here is a link to some tips on sleeping better.

How to Sleep Better

Will Myers & Caleb Peronnet Interview

In my multimedia class we were given an assignment to interview someone we didn’t know to learn more about them.  I paired up with two fellow student’s, Will Myers and Caleb Peronnet.  We asked each other questions about our lives, places we’d like to visit, hobbies, etc.  Below are the two interviews and the information I got from my two fellow classmates.

Caleb Peronnet, 20, is a sophomore broadcast journalism major originally from Galveston Texas, but for the past 15 years has lived in Russellville.  He is currently not working, but told me about his last job, which was at Gamestop here in Russellville, “I got the job for the holiday season in 2012 and they asked me a couple weeks into the job if I wanted to stay on after the holiday season and I said sure, since I needed the money,” Peronnet said.  “So right after the holiday season I got my paperwork in the mail from corporate welcoming me to the company and about insurance and benefits, unfortunately that was the same day I found out that the store I worked at was closing and everyone at my store was being let go except the managers.  I was really bummed,” Peronnet said.  Gamestop had opened a new store in town about six months before Peronnet started working for the company and corporate decided to keep the new store open and close the one Peronnet was working at.

When I asked Peronnet if he could meet anyone in the world, living or dead, he said, “Emma Watson!”  I asked him why and he said, “Because she is hot and seems like such a nice person, plus who knows, she might just go for a guy like me.”  We all laughed because as most of us know a movie or music star falling head over heels in love with college guys from Arkansas is a long shot, but hey…you never know…right?

Peronnet also told me that he is a musician and has always loved music.  I asked him what instruments he played and he said, “Guitar and Bass, although I do want to learn to play other instruments I just haven’t sat down and actually done it yet.  Learning an instrument takes take and that’s something that college doesn’t allow time for,” Peronnet said.

Peronnet also told me about three hobbies that he really enjoys.  “I love video games and I’m a musician so I naturally love music.  Something else I really enjoy is cooking, but living on campus I don’t get to do much of it.  None, in fact,” Peronnet said.  “When I go home to visit my parents I always want to cook since I don’t get to here at school.”

I also asked Peronnet the place he’d most like to visit in the world and his answer was Rome.  “I’ve always wanted to go there, it has so much history,” Peronnet said.

In between questions being asked of me and questions I asked to Peronnet I also was asking questions to Will Myers, 20, a sophomore broadcast journalism major originally from Mississippi who now calls Russellville home.  Myers does online and some broadcast media for the sports teams here on campus.  He said he hopes that doing this type of stuff will help him in his future career.  Myers wants to eventually do sports media of some kind.

Myers said the person he’d most like to meet is either Thomas Jefferson or Julius Caesar.  Myers said he loves historical figures who have made a difference in the world.

The place Myers would most like to visit is Germany.  Myers hobbies include photography and videography.  He said his love for both of those things lead to him becoming a broadcast journalism major.

I enjoyed interviewing these two classmates, but I have to say I found out more about Peronnet than I did about Myers since Myers wasn’t there the second day when we asked more questions of each other, but I did enjoy learning more about my fellow classmates.

College for me, being an older, non-traditional student, has been a great experience so far.  I am getting so much more out of the experience than I did when I went before.  I am grateful everyday for the opportunity and am doing my best to make the most of it.

The Health Benefits of Corn

Today I wanted to share with you some of the health benefits of corn.  Corn, along with tomatoes, probably ranks as one of my favorite vegetables.  There is nothing like a fresh ear of corn out of the garden, or a jar of my mom’s home canned corn.  Yum!

Corn can be eaten by itself or used in many main and side dishes.IMG_20140226_193358_676  Corn is consumed as a vegetable and is used in many ways to make many of the foods we enjoy.  Thanks goes to sunshinesweetcorn.com for the information below.  When doing research for the health benefits of foods, as I’ve been doing, I am very appreciative for all the hard work and dedication that scientist and researches do.  I am learning new things everyday and my many thanks goes to them.

1.  There are two types of dietary fiber — soluble and and insoluble — and sweet corn contains both.  Dietary fiber, as part of a healthy diet helps to reduce blood cholesterol levels and may lower the risk of heart disease, according to the American Heart Association.  It is the insoluble fiber that binds to cholesterol preventing it from being absorbed into the bloodstream.

2.  Insoluble fiber is responsible for promoting regularity and helping prevent constipation by speeding up the passage of food and waste through the intestines and by absorbing water to keep stools soft.  Insoluble fiber has been shown to reduce the risk of hemorrhoids as well.

3.  Fiber-containing foods like sweet corn also help provide a feeling of fullness and may help curb appetite and assist with weight management.

4.  Corn also contains lutein and zeaxanthin.  Studies have shown that a high intake of lutein and zeaxanthin is associated with a significant reduction in the risk of a chronic eye disease called macular degeneration.  Lutein and zeaxanthin may also play a role in slowing the development of cataracts.  Since lutein and zeaxanthin are the only carotenoids detectable in the lens, researchers believe that these powerful antioxidants may protect the clear proteins in the lens from undergoing the oxidation that causes them to become cloudy.

5.  Emerging research suggests that lutein may also help prevent hardening of the arteries that can lead to heart attack and stroke.

6.  Corn contains beta-cryptoxanthin, a cousin of vitamin A that is being studied for its possible role in slowing bone loss associated with aging, reducing the risk of inflammatory diseases such as rheumatoid arthritis as well as various forms of cancer, especially lung cancer.

7.  Corn also contains thiamin (vitamin B1) that helps the body’s cells convert carbohydrates into energy. Thiamin is also essential for the proper functioning of the heart, muscles, and nervous system.

As you can see there are many health benefits in corn.  I encourage you to make corn a part of your diet and enjoy it’s many benefits.

Here are some recipes containing corn.  Enjoy!

Grilled Chicken and Corn Salad with Avocado

Grilled Lemon Chicken with Cabbage-Corn Slaw

Mexican Corn and Shrimp Skillet

The Health Benefits of Greens

Today I wanted to share with you some of the benefits of greens.  Whether they be turnip greens, mustard greens, collard greens or kale; greens are very good for you.  As I’ve gotten older my taste buds have seemed to change and some things I didn’t like when I was younger I really like and enjoy now.  Greens are one of those foods.

I prefer mixed greens over kale, turnip, mustard, or collard greens by themselves.IMG_20140226_193100_922  I have tried them all on their own, but prefer them when they are mixed together.  There is a certain brand that I buy, which is pictured, that I absolutely love.  I love having grilled chicken, with mixed greens and great northern beans.  Yum!

Below are some of the benefits of greens.  Thanks goes to www.healthyeating.sfgate.com for the health information and facts about the greens listed below.

1.  Collard greens contain Vitamin A and C.  These antioxidants help to lower the risk of oxidative stress on your cells, which is cell damage that can occur when your nutrient intake is low and when toxic chemicals and environmental pollutants enter your body. Collards also contain fiber which helps to support the health of your digestive system.

2.  Turnip greens contain calcium which helps to prevent bone softening, fractures and osteoporosis and supports the health of your teeth.  Turnip greens also contain potassium, a mineral that enhances muscular strength and endurance during physical activities.

3.  Mustard greens are an excellent source of vitamin K, an essential nutrient that is necessary for blood clotting.  Vitamin K also supports bone health by helping your blood to transport calcium throughout your body.  Mustard greens are also high in vitamin C and E, two powerful antioxidants that help remove free radicals from your body.

4.  Kale contains vitamin C which helps boost your immune system by fighting bacteria, viruses and infections. Kale also contains phosphorous.  This mineral helps to support cell growth and metabolize proteins and glucose in your body.

As you can see greens contain many vitamins and minerals your body needs to stay healthy.  I encourage you to pick some up the time you’re at the store and enjoy some as part of your next meal.