Tip of the Day: Benefits of Fruit
 

[h=1]Why is it Important to Eat Fruit?[/h]Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.


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• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

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• Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
• Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
• Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
• Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
• Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

I don't do well when I completely deny myself any sweets. If I feel the need for chocolate I allow myself a few M&Ms or a Hershey's kiss. Not too many calories and it satisfies the craving. The longer I put off the craving the more it takes to make it stop. What's life without a few treats!

It's really been a struggle this year to get myself out walking. I tried the mall and after one circuit (only a half mile) I was ready to scream. The piped in music was awful and so loud I could hear it over my ipod. Then there were the rude (and sometimes scary) people. Usually I walk outside, but this year has been so cold and snowy it is really difficult to motivate myself. Then about a week ago I slipped on the ice and really jacked up my back and my knees. So for the past few days I have been staying inside and watching the Olympics.

Even though I have had those afternoon cravings for sweets, (eating the tiny pack of M&Ms) I did loose 4 pounds last week. Hopefully I will stay on track for the month. I will mail my Skinny off to you today. I had to go and buy a bright. Silly me. I believe March is a batik? Confirm with me please so I can get that in the mail as well. I think I have your address Createfourpaws. Well onto work and do those personal taxes that need done.

Yes March is Batiks.

I have received FQ's from
Nancia
Lauriejo

Nice article about fruit. I went shopping yesterday and now I have fruit all over the kitchen. My husband also needs to diet so really bought a good variety. Maybe he will eat fruit instead of junk. I am pre diabetic so i eat a lot of it. So far doing good ,as far as eating, this month. haven't stepped on scales yet. Sometimes they can be very discouraging. Going to wait until end of month to weight self.

Here's how we can take care of the excuses for not exercising!


[h=1]Solid Solutions for Exercise Excuses[/h]
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Today, I'm helping you find solutions to five common exercise excuses. Use these strategies to create a manageable, realistic fitness routine that works for your life.
Excuse #1: The only time I can work out is in the morning, but it's hard to get my act together so early in the day.
Solution: Assemble your workout clothes, sneakers, gym bag, and snack (an orange or banana will do) the night before so everything is ready and waiting for you in the morning.
Excuse #2: It's raining.
Solution: Keep a workout video or two on hand, invest in a home exercise machine and some free weights (or soup cans!), or just walk up and down the stairs for 15 minutes.
Excuse #3: I'm too tired.
Solution: Drink some coffee or splash cold water on your face and commit to doing a five-minute workout. Chances are, five minutes of movement will be all it takes to motivate you to do another five, then another, and so on.
Excuse #4: I'm not losing weight — why bother?
Solution: Remind yourself that you're exercising not only to lose weight but to improve your health, your balance, your flexibility, your strength, and your mood.
Excuse #5: I'm bored.
Solution: Switch it up: Try a new piece of equipment at the gym, change your running route, alternate your activities, get an exercise buddy, join a group, take a class, buy an audio version of your favorite book...

Thought this was interesting.
http://www.bloglovin.com/frame?post=...click=0&user=0

[h=2]Tip of the Day: Eat Your Greens[/h]
Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes. Click here for tips to help you eat more vegetables.

Hi Y'all, I'm out. Enjoy the journey. I just have too much going on with family right now. Thanks for letting me join.