I'm not exhausted from the exercise itself per se. The exhaustion that I am experiencing is created solely by the opportunity cost of choosing to work out and grocery shop for healthy food, and then prepare the healthy meals INSTEAD of getting right to studying. If I left work right away and went straight home and started studying, then perhaps I would get to bed at a decent hour, but these extra hours of workouts are intruding on my sleep plans (went to sleep after midnight last night). I can't imagine what a full-time-working-mom does about working out, grocery shopping and cooking. They must have super powers.
So, last night I did the weigh-in, lost 2 lbs. I should probably start to make sure that I wear the exact same thing every time to provide more accurate results. In the class portion we learned about metabolism. Anyone can change their lifestyle to have a fast metabolism... it is not something that you are born with or are stuck with.
Also, another thing to stress about is not getting the Bubonic Plague. I mean seriously... what is the world coming to? Google: Bubonic Plague New Mexico and you can see what's going on. It won't let me post the link and I'm not patient enough to figure it our right now.)
On a lighter note: Food and Exercise for the day:
8:30 am: Quakers Weight Control Oatmeal, Probiotic drink, 1/2 cup blueberries (see nutrition info below)
11:15 am: dozen almonds, yogurt
1:15 pm: Bowl of Special K Vanilla and Almond cereal w/half cup of blueberries, one orange
3:15 pm: Power Bar, apple
4-5:00 pm: Simply Step aerobics class... I did pretty good today!
6:30 pm: Small bowl of Lentil soup w/carrots and salad w/ cucumbers and balsamic vinaigrette
Fun Facts about Blueberries!!!!
Health Benefits
Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
An Antioxidant Powerhouse
Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.
A Better Brain with Blueberries
In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them mentally equivalent to much younger ones.
Promotion of Gastrointestinal Health
In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In a study of over 1,200 elderly people, those who ate the most strawberries (another berry that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.
Protection against Ovarian Cancer
Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include tea (nonherbal), onions, curly kale, leeks, spinach, and broccoli.
Healthier Elimination
Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections. In order for bacteria to infect, they must first adhere to the mucosal lining of the urethra and bladder. Components found in cranberry and blueberry juice reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.
site: www.whfoods.com
No comments:
Post a Comment