5-A-Day for Better Health

In 1991, the National Cancer Institute (NCI) launched a program the 5-A-Day for Better Health Campaign that still continues today however it has been re-named and redesigned to fit the ever changing needs of our society. Today, the campaign is now referred to as Fruits & Veggies-More Matters campaign.

The 5-A-Day campaign (Fruits and Veggies-More Matters) will help you understand how many fruits and vegetables are recommended for you based on your age, gender, and physical activity levels. It also has some wonderful recipes and tips on increasing your fruit and vegetable consumption.

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The intent and main objective of this important 5-A-Day campaign is to increase awareness of the importance of eating at least five a day(5 fruits and vegetables a day)if not more everyday for better health! There is a great deal of evidence that links a diet high in fruit and vegetable consumption with better health.

Because of all this research, The United States Department of Agriculture(USDA) and the Department of Health and Human Services Centers of Disease Control(CDC)recommends that we consume between 7-13 servings of fruits and vegetables per day. The latest statistics show that less than 17% of US adults are reaching 5-A-Day and less than 11% consume at least 3 servings of fruit a day. This has obviously had a negative impact on our health as a society.

Fruits and vegetables obviously contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.

When it comes to eating more fruits and vegetables it’s true that more matters but so does a insuring a balance of variety and color in our diets. No single fruit or vegetable provides all of the nutrients you need to be healthy. However, today one of the most raved about fruits, the acai berry, has gotten a lot of attention for its variety of health benefits.

Consuming fruits and veggies of many different colors gives our bodies the wide range of nutrients, vitamins, and minerals that we need. It is all about variety when it comes to reaping the benefits of fruits and vegetables. We all get stuck in a rut of eating the same color and same type of fruits and veggies which is ok but adding color to your plate is important as well!

RED Fruits and Vegetables are colored by natural planet pigments 5adaycalled “lycopene” or “anthocyanins.” Tomatoes, watermelon, and pink grapefruit all contain high amounts of lycopene which can help reduce our risk of several types of cancers, especially prostate cancer. Anthocyanins found in red grapes, raspberries, and strawberries, and other red colored vegetables act as a powerful antioxidant that help protect our cells from harmful damage. Examples of red fruits and vegetables include cranberries, cherries, beets, rhubarb, strawberries, radishes, red peppers, and red apples.

Orange and yellow fruits and vegetables are known for their “carotenoids.” Research indicates that these groups are beneficial in preventing risk of heart disease, cancer, and can help improve our immune system’s performance. Beta-carotene, found in carrots and sweet potatoes can also help with keeping our eye health at it’s best. Examples of these include yellow apples, butternut squash, grapefruit, papayas, pears, peaches, cantaloupe, nectarines, sweet corn, and persimmons.

The green category of fruits and vegetables include a pigment called “chlorophyll.” Some green fruits and vegetables including spinach, dark leafy greens, green peppers, peas, cucumbers, celery contain lutein which helps to protect our eye health and of course certain types of cancer. Examples include green apples, artichokes, kiwi, green peppers, zucchini, honeydew melon, and peas.

Blue and/or purple fruits and vegetables, like red fruits containfruit”anthocyanins.” Found in blueberries, acai berries, grapes and and blueberries are powerful antioxidants that help reduce inflammation in our body as well as protect our bodies from cell damage caused by free radicals. Examples include figs, eggplant, purple grapes, acai berries, and juneberries!

White fruits and vegetables are colored by “anthoxanthins” which are known for their help in lowering cholesterol, blood pressure, and may even reduce risk of stomach cancer and heart disease. Some white fruits and vegetables including potatoes, bananas, are good sources of potassium as well. This group includes cauliflower, parsnips, potatoes, jicama, mushrooms, and onions.

Tips for Consuming 5-A-Day Everyday!

Consuming at least 5-A-Day servings of fruit and vegetables can be easy following these simple tips to help you consume more antioxidants. If you want more information on the 5-A-Day campaign or other ways that you can increase your antioxidants and protect yourself from diseases, please contact me!

1. Add vegetables to soups and casseroles for added nutrient value.

2. Add vegetables such as lettuce, tomatoes, shredded carrots to sandwiches or pizzas. Stir-fry is also a great way to make sure you are getting a wide variety of color in your diet.

3. Keep a bowl of apples, bananas or grapes on the dinner table for increased convenience. The more you can see them the better chance you will eat them.

4. When you purchase fruits and vegetables from the supermarket be sure to wash, cut and prepare them right away. This will help you reduce waste and increase your chances of eating them.

5. Drink antioxidant packed juices but be sure to only consume products that contain 100% fruit juice. Most juices today are filled with sugar and extra calories. Did you know that the acai berry ranks the highest in antioxidants compared to any other fruit and vegetable on the planet?

6. Keep dried fruit in your office desk to help you curb cravings throughout your work day.

7. Instead of high caloric desserts choose fruit and top with your favorite low calorie cool whip or pudding for extra taste.

8. Keep low-fat/calorie dips around to increase flavor for fruits and vegetables.

9. Instead of fries or onions rings for your side dish, pick a healthy lettuce salad for dinner or lunch.

10. Try filling you place with as much color as you can with vegetables or fruit at each meal. Then add the main course such as chicken, meat, or potatoes.

A Nurse In Anesthetics

Nurse anesthesia crna, become a nurse anesthetist, responsibilities nurse anesthetist

For more than a century and a quarter Nurse Anesthetists have been providing anesthetic care to patients in the United States of America. A Registered Nurse who has undergone advanced and specialized training in the administration of anesthesia is called a Nurse Anesthetist. They are Certified Registered Nurse Anesthetists. Over the years it is seen that Nurse Anesthetists are the most highly paid among all other categories of specialized Nurses with their average reported salary being in the range of $140,000.

History Of Certified Registered Nurse Anesthetists
They are the first of the “nursing specialty groups” and have been working as administrators of anesthesia in the United States for more than a hundred and twenty five years. The first nurse to provide anesthesia to patients was Catherine S. Lawrence during the Civil War in 1861. As resident anesthesia physicians did not exist in the early days, many physicians attended these courses to learn anesthesia. Ms. Alice Magaw is often called the “Mother of Anesthesia”. She was the one who set up a showcase for anesthesia in surgery that attracted many students in the U.S. of America.

After gaining immense popularity, this branch of nursing was formalized as a specialty on June 17, 1931 and the American Association for Nurse Anesthetists (AANA) was organized and conducted by Agatha Hodgins in 1923 with over 28,000 members. The main goal of this organization were to establish a national qualifying examination and an accreditation program for nurse anesthesia schools. The 1st National Certification Exams were held on June 4, 1945 and ninety two candidates sat for the exam.

Scope for Certified Registered Nurse Anesthetists (CRNA)
Certified Registered Nurse Anesthetists now practice in all 50 States of America and the District of Columbia and Puerto Rico. They are independent licensed practitioners. Some degree of supervision is maintained by some States but this also varies depending the laws of the individual States. State laws do not lay down any aspect of the practice but only in relation to the extent of supervision with the anesthesiologist or the surgeon. Restrictions, if any, placed on the Certified Registered Nurse Anesthetists are purely in the realm of the particular hospital’s credentialing process and the Department of Anesthesia’s guidelines. These privileges depend on prior training, experience and certification.

The Certified Registered Nurse Anesthetist’s practice includes duties in traditional hospitals, nursing homes, physician’s clinics and even in solo practices. They also play a role in the Veterans Administration (VA), public and military health care. They also form a part of an Anesthesia Care Team.

Certified Registered Nurse Anesthetists can administer anesthesia in all kinds of surgical cases involving either general, regional, spinal, local and for sedation. Certified Registered Nurse Anesthetists are gaining more acceptance in developing and underdeveloped countries where there is a dearth of Anesthesiologists or where they are very expensive. As such the “International Federation of Nurse Anesthetists (IFNA) was established in 1989 to look after the interests of nurse anesthetists all over the world. The organization has also been instrumental in developing standards of training, practice and code of ethics.

Requirements For A Certified Registered Nurse Anesthetist
The education and experience required for qualifying as a Certified Registered Nurse Anesthetist comprise of the following:
o Current license as a Registered Nurse
o A minimum of a years experience in a Intensive Care Unit
o A Bachelor of Science degree in Nursing (BSN) or an equivalent Baccalaureate degree
o A Master’s degree from an accredited nurse anesthesia educational program
o A National Certification Examination that has to be cleared once graduation is complete.

As a continuing medical education process, Certified Registered Nurse Anesthetists must obtain a minimum of 40 hours of additional training every two years – documenting extensive practice in anesthesia, maintaining State license and also certifying that they have not acquired any condition that precludes them from the practice of anesthesia.

Almonds Nutrition Facts

Among quite a variety of natural nuts, almonds are certainly the nuts with an immense nutritional value.  A simple nut such as an almond ideally acts as the Almonds Nutrition Factssource of essential nutrients for the system such as protein, vitamins, minerals and even fats that are healthy for your body. Thus by regularly eating them you can ideally gain the required nutrients for your health and lead a healthier life. Apart from these nutritional facts regarding the nuts, as a part of various recopies or even when eating as a whole, they can act as a quick snack while being purely healthy.

Are Almonds good for you? It is mentioning the ideal and optimal nutrition facts, the list would in fact go on and on, yet these major advantages of consuming almonds have been mentioned here.

  • Eating them can prove to be quite healthy for a person’s heart due to fact that these nuts are rich in Vitamin E that is quite optimal to detoxify the body and therefore reducing chances of various heart diseases. Almonds even posses the capability to prevent the heart’s arteries from getting inflamed.
  • They naturally contain healthy fat in the form of monounsaturated fats which are quite beneficial for the health to reduce bad fat, eliminate fatty acids and ideally lowering the amount of bad cholesterol in a person’s blood.
  • They enable the blood to circulate even better within your body thus also regulating the blood pressure as well. Blood can easily pass through the arteries because of the positive effects of the magnesium within the almonds and therefore more oxygen travels to the vital organs and the body becomes healthier.
  • Consuming almonds also benefits our bones as almonds also contain calcium within them, thus the bones, teeth and even the muscles of the body are strengthened since the mineral density is also increased within them which also comes from such products.
  • Since they are a source of nutrients rather than calories and fat while even naturally detoxify they body, therefore they indeed help in reducing weight and furthermore, consuming almonds also proves beneficial because eating them eliminates the urge to eat.
  • They can prove to be quite advantageous in controlling the sugar and insulin level within the blood, consuming almonds prevents the sugar within the blood from rising and therefore a person can prevent the risks of getting diabetic.
  • The most highlighting and astonishing trait about them is that they reduce chances of cancer which is due to the fibrous nature of these nuts, their detoxification of the body and being rich in nutrients.
  • Finally, they are quite a natural and good source of energy, while they even boost up the brain to quite an extent.

For further enrichment in nutrients for your body, almond milk shakes can also be drunk to provide nutrients to the system and detoxify it too. Thus, eating such nuts have quite a lot of overall health benefits that seem ideal for the entire body and are optimal to keep it fit.

Success Stories in fitness

Fitness on your mind, want to shed those ugly extra kilos? Well, we share similar thoughts as we are hell bent on helping people like you to transform from fat to fit. After all, who does not want to look good and be fit; it makes one confident about oneself which helps in changing the overall personality for better.

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To inhabit the body my soul craves…

It is my intention to get into the shape I have longed to be in for so many years, I want a six pack, I want strong able arms, I want to be able to bend in any way the music or the wind inspires me to, so I will work, and I will work hard, I have tried so many times but things always got in the way, I need to find the will power to make it through anything that comes up, I think this will be a huge step towards my happiness. I want to move without restriction, I want to be confident about how others see me, I want the beautiful soul that’s inside me to be able to be seen from the outside!

Embodying what you speak of(though i would like to have a bit more flexibility) I will admit, it does wonders to my self image. But i’ve realized, some days i don’t feel comfortable with myself, and my outer image does not help my inner. What i’m saying is that just your outer image is not going to bring you that happiness. I’m sure you realize that, as you said step toward happiness. My thoughts are FULLY with you, because our bodies are meant to be kept in shape. As martha would say,”it’s a good thing.” But I would like to mention that you must work on your inner self as much (if not more) as you work on your outer self. Best of wishes. Eat right and exercise. Your thoughts affect your outer appearance as much as your actions do. Visualize yourself as you would like to be. Have a concrete picture in your mind as you would like to be. Write down your stats if you must. but make it concrete. Keep your discipline as well! Otherwise you will fall back into the same pattern. Create a new pattern for yourself. Golden crane, here i come.(lol) — Asher

What a wonderful intention !! I join you on this one! (tho I don’t want a six pack) :) As we’re going to carry these ‘earthsuits’ with us everywhere we go — we might as well have them be beautiful reflections of our Spirits!!
May I suggest – change the “want” and “need” to more present statements …

According to the Law of Attraction, as you say I CAN MOVE WITHOUT RESTRICTION, I AM CONFIDENT ABOUT HOW OTHERS SEE ME, MY BEAUTIFUL SOUL IS SEEN FROM THE OUTSIDE … then everything you need to manifest this in your life will present itself to you.

I KNOW these things are true for you –Angelica

Grats on taking the first step towards health! First: Just making the decision to make a change is a huge step. One can change from the outside in or from the inside out, both are viable and smart to do and in working to get in shape you’re doing both! Here are my insights on exercise and health and such, I hope you find them helpful:

-Drink lots of water. I’m talking a half a gallon or a gallon a day. (The easiest way to do it is to get some Crystal light from the grocery store, mix it into a half gallon pitcher then pour that pitcher into two 1-quart water bottles. They’ll go down easy!)
-Find an exercise plan that is fun first and intense second. I, for one, am addicted to Dance Dance Revolution. It’s always interesting and it’ll help you with that moving to the music that you’re looking to do.
-Eat lots of protein, about 1g/lb of body weight. It’ll help you build muscle, reduce your daily caloric intake and give you a steady source of energy through out the day.
-Get a George Foreman grill. These things are sweeeet! and they make it so much easier to eat healthy.
-Go to this website –> http://www.t-nation.com then click on super site. You’ll find articles to get you on track and forums to keep you on track.

My last piece of advice is hardly appropriate but I’d feel remiss if I didn’t mention it: I used to have a problem with my weight (Hovering between 215lbs and 230lbs) until I started on Prozac. Since I started I’ve dropped to a pretty steady 185lbs-190lbs. While it’s not a great idea to start on a psychotropic drug purely for the aesthetic benefits should you already be on one or need one there are a lot out there that can help you out. But I’ll repeat: Don’t start meds *just* to lose weight.

We’re all in this for you. I’m pretty well versed in sports nutrition (I think), so if you need any help setting up a diet/supplement plan give me a holler and I’ll see what I can pull out of my hat. :)

–Ksi

I love to play DDR, though I don’t have a version at home and I doubt my lower neighbors would appreciate my stomping on the floor, and I don’t have the money to go to the arcade and play it often, but every once in a while I’ll drive about 40 minutes out of my way to play Pump it up, it’s like DDR but every where that DDR doesn’t have an arrow, Pump it up does… I prefer it as it makes for smoother dancing, I used to play it for hours straight back in college (the days I was in shape)

thanks a lot for your advice though, I do need to drink more water, I tell myself that all the time, but it’s hard for me to have it with me, I tend to be “too busy” to get a drink…

but I’m working on it! 😀

Some Facts For Choosing Isometric Exercise

There are numerous reasons for making isometrics your exercise of choice. There is no equipment necessary for an isometric workout. This reduces the risk of injury linked to weights or other gym machines. Because there is no need for equipment, there are no worries associated with storing said equipment, and the money saved is also a huge advantage.

People of any age can do these exercises since there are no complex steps. They are as simple as contracting a muscle and holding that contraction for 10-15 seconds. Even those with disabilities are able to make use of these exercises. Isometrics is often prescribed as part of injury rehabilitation programs. The exercises can be performed close to the injury while still avoiding it, promoting more rapid healing.

An isometric workout takes far less time and can be done wherever the person happens to be- the car, at work, or watching TV. This is especially beneficial to those who find it difficult to set aside 30-60 minutes each day for exercise. These short little bursts of exercise are certainly beneficial and can be the difference between enough exercise or none. For those who can find the time, longer sessions have been found to improve digestion and lower cholesterol.

Isometrics increase metabolism, and who among us wouldn’t benefit from that? Lean muscle tissue is built while excess fat is burned. Lean muscle requires more calories to sustain than does fat.

Isometric exercise is one of the few activities that we can take along into advanced age. A definite advantage to this is that isometrics will improve bone density and protect against osteoporosis.

Combining isometrics with weight training and a healthy diet is an excellent combination for overall body health.

Recipe Poblano Chile Salsa

Description: This is a really unique salsa. I find this works well on beef which is rare. Try grilling some steaks or burgers and spread a layer of this on. Pretty damn good on chips too!

Ingredients
2 large poblano chiles, roasted and peeled
2 tablespoons olive oil or vegetable oil
1/4 cup finely chopped white onion
1 small tomato finely chopped
1 teaspoon unseasoned rice vinegar
1/2 teaspoon salt, or to taste
Instructions
?Roast the chiles.
?Remove the stems and seeds.
?Cut the chiles lenghtwise into thin strips, about 1/4-inch wide, then cut crosswise into 1/2-inch pieces.
?Heat the oil in a medium skillet and cook the onion until softened, about 3 minutes.
?Add the tomato and cook, stirring until heated through, about 1 minute.
?Add the reserved diced chiles, vinegar, and salt.
?Heat through and serve.
Preparation time: 8 minute(s)

Number of servings (yield): 4

England launch T20 World Cup campaign alongside Afghanistan

COLOMBO: It isn’t polite to repeat someone of his nastiest day in life.

So, when an Indian scribe pointed out to England skipper Stuart Broad that it was 5 years (Sept 19, 2007, Durban) since Yuvraj Singh smashed him for 6 sixes in an over in the 2007 Twenty World Cup, the all-rounder was obviously reluctant to talk about it.

The lanky fast bowler, who has come a extended way since, supposed he was rather alert on his team’s World T20 title defence in the opener alongside Afghanistan, on Friday, at the Premadasa Stadium here.

There were one more set of questions Broad may not have enjoy dealing with and they concerned his bete noir in the English squad, Kevin Pietersen.

England’s T20 captain was fast to explain that the smash batsman, who was largely a cause his team won the title in the Windies 2 years back , won’t be missed in the bandage room or on the field.

The ECB (English Cricket Board) is commerce with it, he supposed, when quizzed about whether England have a more contented dressing room without Pietersen now.

But however hard Broad may try to repel attention off the ‘KP saga,’ the realism is the biggest challenge for this team now is to move on from the unsavoury incident as fast as possible. With Pietersen around as a TV observer here, much to the ECB’s enjoyment, it won’t be motivating to see how the pot stirs up!

The Afghans were confused by India’s spinners, but alongside England, it would be the seamers that could bother them.

The Englishmen have in Broad, Steven Finn, Tim Bresnan and Jade Dernbach, a 1st class rapidity battery.