Leah Hemstreet

Benefits of Vitamin A

in Nutrition by inspiredchanges Comments are off

Vitamin A

   
Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. Vitamin A mostly comes from animal foods, but some plant-based foods supply beta-carotene, which your body then converts into Vitamin A. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage.Early information from scientific studies suggests that beta-carotene might help people who already have Coronary Artery Disease (CAD). The American Heart Association doesn’t recommend taking supplements of beta-carotene until more is known, however.

Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to six months. If you get too much of a fat-soluble vitamin, it can be stored in your liver and may sometimes cause health problems. Vitamin A is a fat-soluble vitamin.

Other Vitamins:

 

Some people take mega-doses of fat-soluble vitamins, which can lead to toxicity. Eating a normal diet of foods rich in these vitamins won’t cause a problem. Remember, you only need small amounts of any vitamin. In the case of vitamin A, overconsumption has been linked with an increased risk of fractures in postmenopausal women.Some health problems can make it hard for a person’s body to absorb these vitamins. If you have a chronic health condition, ask your doctor about whether your vitamin absorption will be affected.

Top

How Much Vitamin A Is Enough?
It’s recommended that women consume 800 mcg and men consume 1000 mcg of vitamin A daily. 

Sources of Vitamin A

Top sources of vitamin A include:

  • Beef liver
  • Egg yolk
  • Cheddar cheese
  • Fortified milk

Top sources of beta-carotene include:

  • Sweet potato
  • Carrots
  • Pumpkin
  • Cantaloupe
  • Broccoli
  • Apricots
  • Spinach and collard greens

Can You Have Too Much or Too Little?
Vitamin A deficiency is rare in the United States, but it can cause night blindness, eye inflammation, diarrhea and other problems. Overconsumption of vitamin A can cause nausea, irritability and blurred vision in its mild form. In addition, the palms of the hands and the bottoms of the feet can turn orange if a person has a high intake of Vitamin A. Vitamin A toxicity can cause growth retardation, hair loss and enlarged spleen and liver in its more severe form. Vitamin A overdose can also cause birth defects and has been linked to increased risk of bone fractures in some people.

Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce, and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.

Learn about Yoga!

in Yoga by inspiredchanges Comments are off

Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance.

A Cat-Cow Stretch is an example of a very simple Vinyasa, because the spine is arched on an inhale and rounded on an exhale. A Sun Salutation sequence is an example of a more complex Vinyasa. Each movement in the series is done on an inhalation or an exhalation.

What To Expect From a Vinyasa Class

This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher. Some very popular yoga styles, such as Ashtanga and Power Yoga, make use of the Vinyasa method, but they will be listed on a class schedule by their individual names.

What Does “Go Through Your Vinyasa” Mean?

When vinyasa is used as a noun, it describes a series of three poses that are done as part of a Sun Salutation sequence. When the teacher says, “go through the vinyasa at your own pace,” she means do Plank, Chaturanga, and Upward Facing Dog.

Is Vinyasa Yoga for You?

Vinyasa’s strength is in its diversity. There is no single philosophy, rulebook, or sequence that teachers must follow, so there is a lot of room for individual personalities and quirks to come through. This makes it essential that you find a teacher you enjoy and can relate to. If your first Vinyasa class doesn’t rock your world, keep trying different teachers. If you enjoy having things a little loose and unpredictable and like to move, Vinyasa is probably right for you.

Thank You!

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Thank you for taking the time to visit Inspired Changes NEW blog site! I look forward to posting health and fitness news daily.Please post what you would like to read about the most..

Health & Happiness,

Inspired Changes

High Protein Banana Muffins

in Recipes by inspiredchanges 3 Comments

High Protein Banana Flaxseed Muffins

high protein

More tasty high protein baking for you!   makes for a delicious and well-balanced snack.

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Ingredients
1/2 cup ground flax seed (best ground fresh in a coffee grinder)
3 medium bananas, mashed
1/4 cup vegetable oil
2 egg whites
1-1/2 cups protein powder (try, Nutrilite Vanilla Protein)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup whole flax seeds
Sweeten batter to taste (try Splenda).

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Directions

  1. Preheat oven to 350-degrees and lightly grease your muffin pan (I use 1-calorie spray).
  2. In a large mixing bowl, beat together bananas, oil, sweetener and egg whites.
  3. In a separate bowl, mix together the remaining ingredients.
  4. Spoon batter into prepared muffin pan.
  5. Bake in preheated oven for about 12-15 minutes or until toothpick inserted into muffin comes out clean.
  6. You can top with a slice of banana or a walnut half for extra prettiness!

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Recipe makes 12 muffins.

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Nutritional Information (per muffin)
105 cals
3.5g fat
10g carbs
10g protein

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Understanding Heartburn

in Wellness by inspiredchanges Comments are off

You’ve just enjoyed a big meal and are relaxing in front of the TV when it happens. A burning sensation begins to build in the upper abdomen, behind the breastbone, and makes your chest feel like it’s on fire. The burning and chest pain may travel from your diaphragm all the way to your throat, and may be accompanied with a sour taste and the sensation of food re-entering your mouth.

You’re suffering from severe heartburn.

Despite the name, heartburn has nothing to do with the heart. It’s a digestive problem that occurs when stomach acid comes into contact with the lining of the esophagus, causing irritation. Most people suffer from heartburn occasionally, usually after a meal. How do you know when your condition is considered chronic?

If you have heartburn once a month, it’s considered mild. If you have heartburn once a week, it’s moderate. It’s when your heartburn occurs daily that it’s considered to be severe.

About 20% of all adults will experience symptoms of heartburn at least once a month. They can manage these uncomfortable episodes with a change in diet, over-the-counter antacids and weight loss. Even those who suffer from moderate heartburn can often find relief with these remedies. But for five to fifteen percent of adults, their heartburn is severe. For them, the above-mentioned remedies give only partial or temporary relief.

What Causes Heartburn?

Heartburn is caused when stomach acid refluxes–backs up–into the esophagus. This can occur for a number of reasons:

 

Is Heartburn Serious?

People who suffer from mild heartburn may consider it more of a nuisance than a condition that can cause any serious complications. But for those who suffer from chronic heartburn, episodes occurring from several times a week to several times a day, if it’s left untreated can lead to severe complications.

For people who suffer from Gastroesophageal Reflux Disease (GERD), heartburn can be chronic, and severe. This can cause scarring of the esophagus, which narrows the esophagus and makes it difficult to swallow. It can also lead to Barrett’s esophagus, a condition where cells similar to those of the stomach lining develop in the lower esophagus. This severe damage to the esophagus increases your risk of developing cancer of the esophagus.

Managing Your Heartburn

You can find relief from your heartburn with a few self-care remedies. This involves making a few lifestyle and diet changes.

Here are a few suggestions:

  • Eat frequent smaller meals instead of three larger ones.
    This will help prevent excessive production of stomach acid. 
  • Eat slowly.
    One way to help you slow down while eating is to put your fork or spoon down between bites. 
  • Don’t go to bed with a full stomach.
    Stay up at least three hours after eating your last meal or large snack before going to bed. This gives acid levels a chance to decrease before your body is in a position where heartburn is more likely to occur. 
  • Raise the head of your bed several inches.
    With your head elevated, it will help prevent reflux during the night. 
  • Avoid your heartburn triggers.
    Examples of foods and beverages that can trigger heartburn are coffee (including decaf), alcohol, fatty foods, caffeinated beverages and foods, onions, peppermint, chocolate, citrus fruits or juices, tomatoes. If you aren’t sure what your heartburn triggers are, keep a food diary for a week or two. 
  • Stop smoking.
    Nicotine can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach and prevents the acid-containing contents of the stomach from entering the esophagus. 
  • Wear looser-fitting clothes.
    Tight clothing squeezes the midsection and tends to push stomach contents upward. 
  • Lose weight.
    If you are overweight, losing weight can help relieve your symptoms. 
  • Chew gum.
    Chewing gum can provide short-term heartburn relief by stimulating the production of saliva, which dilutes and flushes out stomach acid. 
  • Drink warm liquids.
    Drinking a glass of lukewarm water or herbal tea after a meal can dilute and flush out stomach acid.

Apple Sauce Muffins

in Recipes by inspiredchanges Comments are off

Apple Sauce Muffins

Ingredients:

1 cup      old fashioned oatmeal,(not instant)
1/2 cup    unsweetened applesauce
1/2 cup    canned pumpkin
2 eggs
2 1/2         Tbsp canola oil
1 Tbsp       baking powder
1/2 tsp       baking soda
1 tsp           cinnamon
1/4 tsp       ground nutmeg
1 tsp           pumpkin pie spice
1/2 cup      Milk or apple sauce
1/2 cup      flour of your choice
1/4 cup      whole wheat flour
1/4 cup      maple sugar flakes or brown sugar
1/2 cup      dried cranberries or raisins

Preparation:

1 Pre-heat Oven to 375 F/190 C  spray pan with cooking spray
2 Combine Oatmeal,pumpkin,applesauce,juice or milk,eggs,oil. Mix until all ingredients are blended.
3 Measure and mix all dry ingredients.Make a well in the center and pour wet ingredients into dry.Add dried fruit if using it. Mix until all ingredients are just moistened.

Fill muffin cups 2/3 full.

Bake 15-20 minutes or until lightly browned on top.
Makes 12 muffins , takes a total of 30 min to prep and bake.
Fresh muffins in just a few minutes! Enjoy!

Calories:    189 cal
Protien       6 grams
Carbs         21 grams
Fiber          2 grams
Sugars       8 grams
Fat             8 grams
sodium       25 mg

Michelle Toews – Success Story from working with Inspired Changes!

in Achievement by inspiredchanges Comments are off

Michelle Marie Toews

Full Name: Michelle Marie Toews

Age: 39 yrs

Height: 5’7

Weight before: 217.8lbs

Current weight: 153lbs

Goal weight: 145lbs

Health and Nutrition Success Story - Michelle Toews

before

Michelle Toews Success Story

middle

My fitness journey started in: April 2009
Weight lost by Nov 2009: 50  pounds

I am approximately 25 pounds to my goal weight.
I would like to achieve my goal weight by March 1, 2010 or before!

I was ready to begin a weight loss program when I went on a hike with my husband and father up to Bridal falls. I found myself breathing hard and barely being able to complete the hike.

This was my sign to hire a Personal Trainer to get myself back into shape.

Since I have lost weight, I feel so much happier about myself and life in general. When I was overweight and struggling, I felt that was all I could focus on.I was really depressed and I didn’t feel good about myself. Since loosing weight, I feel like I have given myself a gift to enjoy life. To enjoy who I am.

Adopting a healthy lifestyle with exercise and a good diet has really set me free. The ironic thing is that when you are overweight, you think that a proper diet and exercise will limit you. In actual fact, it FREES you.You become the person you were meant to be. It has to be a heart change, not just a temporary fix. I have had many temporary fixes and they are just that, temporary.
When your heart changes you are truly on the road to fulfilling your dreams and being who you were meant to be!

What role does my personal trainer play in my life: My personal trainer, Leah,has played and continues to play a vital role in my life. Her encouragement, support and non judgmental attitude have made a HUGE difference.
Leah is an excellent source of  knowledge. We all need some help along the way at different times in our lives and it has been a true blessing to know her and to have her support.Training with someone is a very emotional time.I have found the right personal trainer.  Its important to be able to develop a relationship with someone you can trust and feel comfortable with.I realized that I didn’t have to do it alone. No one does.

One thing I have learned that is very important from my Personal Trainer: Think positively! It is possible to lose weight and change your lifestyle, it is ONLY a matter of choice.

Health Tip: My message to anyone beginning a new fitness or weight loss program is to take “One day at a time” so that you do not become overwhelmed. Do everything you can for yourself each day
to strive for your fitness goals and if you make a mistake just KEEP GOING and “Never give Up”.

Favorite Food ~ Italian and chicken
Favorite Cheat Food ~ Popcorn, chocolate,Bread & Butter, Pizza
Favorite Exercise ~ Cardio on the Elliptical machine
Most challenging exercise ~ The shoulder Press
Weekly exercise Plan ~ 5-6 days of cardio for 60min , 3 days of weights for 30 min,
I Personal Train with my trainer 2-3x per week!
Daily Eating Plan ~ 5-6 small meals per day followed by the Canada food guide for portion sizes and amounts.
I allow myself to have one cheat food per week

One thing I will do once my goal weight is achieved is: to have a healthy pregnancy and have a beautiful baby!

My weight loss has been achieved by eating clean foods and by doing daily exercise! No Supplements used except one multi-vitamin per day!

By Michelle Toews
November 2009

Fruit Calories

in Nutrition by inspiredchanges Comments are off
Type of Fruit Amount Calories Kilojoules
Apples (all varieties)
   
Apricots
Avocado
Banana
      ” Lady Finger
Blueberries
Blackberries
Breadfruit
Cantaloupe (rockmelon)
Carambola Star Fruit
Cherries
Coconut
Coconut Water
Crabapples
Cranberries
Cumquats
Currants
Custard Apple
Dates
Figs
Fruit Salad (fresh average)
Grapefruit
Grapes
Jackfruit
Kiwifruit
Lemon
Lime
Lychees
Mandarin
Mango
Mulberries
Nectarine
Olives (all types)
Oranges (all varieties)
Pawpaw (Papaya)
Passionfruit
Peaches
Pears
Pineapple
Plums
Pomegranate
Quince
Raspberries
Rhubarb
Rockmelon (Cantaloupe)
Sapotes
Strawberries
Tangerine
Tomato
Watermelon / Rockmelon
1 medium
1 large
1 large
1 medium
1 large
1 medium
1 cup
1 cup
100 grams
1 cup cubed
1 medium
1 medium
100 grams
250 mls
1 cup sliced
1/2 cup
6 large
1/2 cup
1 medium
3 only
1 medium
1 cup
1 medium
1 large bunch
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup
1 medium
1 medium
1 medium
1 small
1 medium
1 medium
1 medium
1 cup cubes
1 medium
1/2 medium
100 grams
100 grams
1 cup cubes
1 cup cubes
1 medium
1 large
1 small
1 medium
1 thick slice
65
100
20
255
100
50
50
50
100
40
55
5
270
50
90
20
50
35
200
160
50
120
20
310
320
40
25
10
10
35
100
60
30
10
80
80
15
40
75
55
35
75
50
25
25
40
140
10
35
20
70
270
420
85
1065
420
210
210
210
420
165
230
20
1130
210
380
85
210
140
840
670
210
500
85
1300
1345
165
105
40
40
145
420
250
135
42
335
335
65
165
315
230
150
315
210
105
105
165
590
42
150
85
300

Action Quote!

in Inspiration by inspiredchanges Comments are off

Action may not always bring happiness, but there is no happiness without action.
       – Benjamin Disraeli

Inspired Quote of the Day!

in Inspiration by inspiredchanges Comments are off

Inspirational Quote of Life
“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”
Author Unknown

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