Are We Art?
1. My Life is an unfinished painting which evolves as I age. Some people would say, “I’m devilish soul exploring life without a plan. I know my life’s painting changes from day to day and month to month. I periodically write poetry about my life and the occurrences with interlopers. Sometimes I like to be alone. I tell people that my life is my life to live as I see fit. People try to destroy my painting with actions and words. I won’t allow another artist to edit my painting. I’m the artist and editor.
HOW TO BEGIN YOUR NEW LIFE….WHERE TO START? CAN I EVEN DO IT?EVER BEEN TOLD YOU’RE A FAILURE?WE JUDGE. WE ALL JUDGE OR INTERPRET WHAT WE SEE. WE ARE ALL FACED WITH CHALLENGES OR CHOICES ON A DAILY BASIS. HOW WE SURVIVE IS BASED ON HOW WE RESPOND….WHAT IS NEXT ON THE AGENDA….WE NEED TO DO A DAILY ASSESSMENT. WE REALLY NEED TO BE HONEST WITH OURSELVES…NO TIME LIKE THE PRESENT TO START.WE NEED TO STAND NAKED IN THE MIRROR AND TAKE A LONG HARD LOOK. DON’T YOU OWE IT TO YOURSELF TO BE HONEST?
Every beginning has an end, vice versa. When one door closes, another door opens. What happens when one day you are told , “You are a failure and disappointment.” or “What do you want to be when you grow up?” or “You need to decide what you want to be.” When or what you decide is completely your decision. As Robert Frost coined, I shall be telling this with a sigh.
Somewhere ages and ages hence: “I took the one less traveled by, And that has made all the difference.” Recently, I had my image shattered, because I had chosen my path not theirs.. I began to ponder and these words came to mind…I began to put it in writing to release from my shoulders. My mirror was shattered…
The Shattered Mirror
Recently, I had my mirror cracked actually it was shattered… What I thought I saw in the mirror wasn’t as it appeared to be. The mirror sometimes lies to us or distorts the truth. We are actually afraid to appear naked in the mirror. The mirror like TV adds 10 pounds and so on… So, the mirror delivers bad news when we least expect it. How to put the mirror back together once it is shattered? The mirror is like our life. Once shattered it is hard to put back together. So, you slowly pick up each piece and glue them back in the same place. Eventually, the mirror will be back together. Will it be as it was in the beginning? Doubtful… There will be a new mirror and new images Will the images be better than before….only time will tell. My image in the mirror is still me, 10 pounds and all… So what appears with our image may be slightly different. Our choices when putting the mirror back together will decide the view. Through The Shattered Mirror. Wellness 411
Nutrition facts
TO GET STARTED THE RIGHT WAY, TAKE BABY STEPS, FOR INSTANCE, YOU CAN TRY CHANGING ONE ITEM PER WEEK-DRINKING 10-12 GLASSES OF WATER PER DAY OR CUTTING BACK ON FRIED FOODS OR DOING MORNING EXERCISE OR CUTTING BREAD. HERE IS A PROPOSED SCHEDULE FOR DRINKING WATER: WAKE UP: 1 GLASS OF WATERBREAKFAST: 1-2 GLASSES OF WATERSNACK: 1-2 GLASSES OF WATERLUNCH: 1-2 GLASSES OF WATER SNACK: 1-2 GLASSES OF WATERDINNER: 1-2 GLASSES OF WATERSNACK: 1 GLASS OF WATER
You can drink not enough or too much water. Your body is 75% water. Drink just enough water that doesn’t mean coffee, tea, or pop ie soft drinks.
Vitamin C
Vitamin C is a water-soluble vitamin that plays a role in maintaining the health of the body’s connective tissue as well as acting as an antioxidant. Antioxidants are important dietary supplement.
A severe vitamin C deficiency will result in scurvy, a disease resulting from the breakdown of collagen.
Scurvy is rarely seen today, as only a very small amount of vitamin C is needed to prevent it.
But even mild vitamin C deficiency symptoms include: easy bruising, bleeding gums, slow wound healing, dry splitting hair, nosebleeds, and dry red spots on the skin, where blood has leaked out of the capillaries.
Benefits of consuming vitamin C rich foods include:
- Promotes healthy glowing skin and collagen formation
- Improves mineral absorption
- Fights free radical damage
- Boosts immunity fighting colds and flu
- Improves health of gums and teeth
- Vital for circulation and heart health
The RDA for vitamin C is 90 mg/day for men and 75 mg/day for women. The Daily Value is 60 mg.
Top 10 Vitamin C Foods List
1) Oranges-1 large: 82 mg (over 100% DV)
2) Red peppers-½ cup chopped, raw: 95 mg (over 100% DV)
3) Kale-1 cup: 80 mg (134% DV)
4) Brussels sprouts-½ cup cooked: 48 mg (80% DV)
5) Broccoli-½ cup cooked: 51 mg (107% DV)
6) Strawberries-½ cup: 42 mg (70% DV)
7) Grapefruit-½ cup: 43 mg (71% DV)
8) Guava-1 fruit: 125 mg (over 100% DV)
9) Kiwi-1 piece: 64 mg (33% DV)
10) Green peppers-½ c chopped, raw: 60 mg (100% DV)
Following this vitamin C foods list can help you maintain optimal levels of vitamin C. Try and consume 2-3 of these vitamin C foods sources daily.
Top Health Benefits of Vitamin C
Healthy Immune Function
Vitamin C stimulates the production of white blood cells and helps these immune cells to function properly. Vitamin C, since it is an antioxidant, helps protect white blood cells from oxidative damage and therefore keeps them functioning properly.
Although it is commonly believed that vitamin C will boost the immune system to help fight off colds, the studies regarding its ability to prevent or reduce illness have been inconclusive.
Skin health
Higher vitamin C intakes have been connected to a decrease in the appearance of wrinkles and skin dryness. Vitamin C is a powerful antioxidant which can help reduce the effect oxidative damage caused by pollution, stress, or poor diet.
Free radicals formed by oxidative damage speed up the aging process, but adequate intakes of vitamin C may help slow it down, especially on the appearance of the skin.
Reduced Risk of Stroke
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50% decreased risk of stroke.
The exact reason is still unclear and researchers are unsure if it is just the high consumption of fruit and vegetables from the diet that lowers the risk of stroke.
Top 10 High Antioxidant Foods
Antioxidants are substances that help prevent certain types of cell damage, especially those caused by oxidation.
When certain types of oxygen molecules are allowed to travel freely in the body they cause what is known as oxidative damage which is the formation of free radicals.
Free radicals are very dangerous to the body’s tissues and have been connected to cancer and premature aging. The body uses antioxidants to prevent itself from the damage caused by oxygen.
Oxidative damage plays a major role in disease today and has been linked to health conditions like heart disease, cancer and dementia.
Some of the benefits of consuming antioxidant rich foods include:
- Slower aging
- Healthy glowing skin
- Reduced cancer risk
- Detoxification support
- Longer life span
Most fruits, vegetables, and herbs contain antioxidants such as vitamin C, beta-carotene, flavonoids and lycopene. There is no RDA or Daily Value set for antioxidants.
The levels of antioxidants is evaluated by ORAC Score (oxygen radical absorption capacity) and tests the power of a plant to absorb and eliminate free radicals.
Grape
These measurements were developed by the National Institute of Aging and are based on 100 grams of each food or herb.
Top 10 High Antioxidant Foods List
1) Goji berries-25,000 ORAC Score
2) Wild blueberries-14,000 ORAC Score
3) Dark Chocolate-21,000 ORAC Score
4) Pecans-17,000 ORAC Score
5) Artichoke-9,400 ORAC Score
6) Elderberries-14,000 ORAC Score
7) Kidney Beans-8,400 ORAC Score
8) Cranberries-9,500 ORAC Score
9) Blackberries-5,300 ORAC Score
10) Cilantro-5,100 ORAC Score
Other antioxidant rich foods include: pomegranates, strawberries, kale, red wine and wild caught salmon. Try and consume 2-3 servings daily of these high antioxidant foods for optimal health.
Also, along with food, herbs and essential oils of plants are extremely high in antioxidants. Here is another list of the herbs and essential oils highest in antioxidants.
Top 10 Antioxidant Herbs List
1) Clove–314,446 ORAC Score
2) Cinnamon–267,537 ORAC Score
3) Oregano–159,277 ORAC Score
4) Turmeric–102,700 ORAC Score
5) Cocoa–80,933 ORAC Score
6) Cumin–76,800 ORAC Score
7) Parsley (dried)–74,349 ORAC Score
8) Basil–67,553 ORAC Score
9) Ginger–28,811 ORAC Score
10) Thyme–27,426 ORAC Score
Other antioxidant rich herbs include garlic, cayenne pepper and green tea. Try and consume 2-3 servings of these herbs daily.
Top Health Benefits of Antioxidant Foods
Antioxidants For Eyes
The antioxidants vitamin C, vitamin E, and beta carotene have been shown to have an effect on preventing macular degeneration, or age-related blindness. Lutein and zeaxanthin found in spinach have also been proven to decrease eye related degeneration.
Flavonoid antioxidants found in bilberries and rescueeratrol found in grape skins have been shown to be especially beneficial at supporting vision.
Antioxidant Benefits For Skin Health
Free radicals formed by oxidative damage speed up the aging process, but antioxidants may help combat this damage. High intakes of vitamin C, beta carotene, and other antioxidants have been connected to a decrease in the appearance of wrinkles and skin dryness.
Vitamin C, specifically, is a powerful antioxidant which can help reduce the effect of oxidative damage caused by pollution, stress, or poor diet.
Stroke and Heart Disease
Since antioxidants help prevent against free radical damage, they may also protect against heart disease and stroke. At this point, the data does not show that all antioxidants are effective to protect against heart disease, but some, such as vitamin C may be.
The American Journal of Clinical Nutrition featured a study that found those with high levels of vitamin C in their blood had almost a 50% decreased risk of stroke.Electrolytes include sodium, potassium, calcium,chloride and magnesium. Most often, electrolytes can be found in foods but they can also be found in beverages such as coconut water and juices made from electrolyte-rich fruits and vegetables
Orange
1 (4 oz.)
71
Pear
1 (5 oz.)
100
Peach
1 (6 oz.)
38
CALORIES BURNING RATE OF COMMON EXERCISESThe following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
The following are the hourly calorie burning rates of common exercises in normal intensity. Intensity has very significant impact on the calorie burning rate.
Activity (1 hour)
125 lbs person
155 lbs person
185 lbs person
Golf (Using Cart)
210
260
310
Walk
240
300
360
Kayaking
300
370
440
Softball/Baseball
300
370
440
Swimming
360
440
530
Tennis
420
520
620
Running
480
600
710
Bicycling
480
600
710
Football
480
600
710
Basketball
480
600
710
Soccer
480
600
710
ENERGY OF COMMON FOOD COMPONENTS
Food Components
kJ per gram
Calorie (kcal) per gram
kJ per ounce
Calorie (kcal) per ounce
Fat
37
8.8
1,049
249
Proteins
17
4.1
482
116
Carbohydrates
17
4.1
482
116
Fiber
8
1.9
227
54
Ethanol (drinking alcohol)
29
6.9
822
196
Organic acids
13
3.1
369
88
Polyols (sugar alcohols, sweeteners)
10
2.4
283
68
How Many Calories Do You Need?
Nearly all of us seek to lose weight, and often the best way to do this is to consume a lower amount of calories each day than we usually do. But how many calories do we need to be healthy? Much depends, of course, on the amount of physical activity you engage in each day. And it’s different for us all; there are a lot of different factors involved.
Factors include age, size, height, sex, lifestyle, and overall general health. A physically active, 25 –year-old six foot male requires considerably more calories than a 5 foot 70-year-old woman who is not especially active. The average male adult requires about 2,700 calories to maintain his weight, while the average female needs only 2,200 calories, according to the U.S Department of Health.
Just to stay alive, we obviously need far less calories, but our bodies will function poorly if we consume too few. The basal metabolic rate, used in our calculator, is the amount of energy you require when you are just resting. Depending on the amount of physical exercise you do, you can multiply the basal metabolic rate by a specific number to determine calorie needs. For example, if you are not very active, your needed calorie intake is the basal metabolic rate times 1.2. Somewhat active people should multiply by 1.375. if you do some exercise during the week, the number is 1.55. And, if you do a lot of sports, you multiply by 1.95.
Different Kinds of Calories
Did you know that how you eat can make a difference in terms of how many calories you consume? The longer you chew your food, the greater the amount of calories you absorb, a recent study has shown.
Foods that take more effort to chew—like fruit, vegetables, lean meats, and whole grains—make your body burn more calories. More calories are required to digest them, and, to top it off, they’ll keep you feeling satisfied longer. Some other foods also increase calorie burn: Coffee and tea, for example, not only for the caffeine in them, but also for other ingredients they have. Certain spices like chilies, cinnamon, and ginger do also help to burn calories.
Scientists have recently discovered that there is a difference in terms of gaining or losing weight in the quality of the calories you consume, not just the quantity. There is an actual difference in consuming 500 calories of carrots from 500 calories of popcorn – although technically you should be consuming the same amount of energy, the popcorn makes you fatter just the same.
It turns out that a healthy diet, irrespective of quantities, will keep you thinner. The best thing is to eat at least five different fruits and vegetables with each meal. The process of converting these hard-to-chew foods into energy will have a healthy effect.
Drinking in Calories
We get a lot of our calories from drinks. On average, we take in about 21 percent of our calories from them. A drink sweetened with sugar can undo the effects of a long workout at the gym. What’s more, we often drink right from the bottle, and that means we take in a lot more than we actually need.
The best things to drink, from the point of view of limiting calorie intake, are water, and coffee or tea without sugar. However, few of us are willing to drink nothing else all the time. Fruit juice is a low-calorie drink as well, but be careful not to take too much. A six-ounce glass is a healthy serving, while a bigger glass means you’ll take in more calories than you probably should.
Americans also consume about 580 calories per day in unhealthy snacks. Nothing is worse from the point of view of calorie control, which is best maintained by regular healthy meals and little in between. Choose snacks carefully, and count the calories you are putting into your snacks. This can make a great difference in maintaining the right weight for your size.
Don’t be misled by “health food.” “Natural” foods still may contain a lot of sugar, and low-calorie foods may have unhealthy ingredients replacing the calories. For example, many reduced-fat foods have sugar added instead. There is nothing wrong with eating “health” foods, but always find out what is in the packages before you buy.
Lose Weight Sensibly and Carefully
A proper weight for your size is definitely a healthy condition. But it won’t be healthy if you cut down too sharply on calories, do too much exercise without eating properly, or take other extreme measures. Weight should always be lost gradually. Maintaining a healthy diet while you lose weight will just help the whole process along.
As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams. You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound.
The Road not Taken...start dreamin. 