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Christina Howard

Nutrition Enthusiast 🍎 Bachelor Degree Nutrition Science Anatomy Fanatic 💪 Massage Therapist ABMP & NCBTMB Just a human being being human 😁

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DIETARY AND LIFESTYLE CHANGES Dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health.  High fiber diets and the exclusion of processed foods, is an awesome combination for shedding excess pounds. Focus on vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat. IDEAS FOR GROCERY SHOPPING *Fruits:Berries, apples, citrus fruits, pears, peaches, pineapple, bananas. *Vegetables:Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, beets. *Starchy vegetables:Potatoes, sweet potatoes, butternut squash. *Whole grains:Brown rice, rolled oats, quinoa, wild rice. *Healthy fats:Avocados, olive oil, canola oil. *Legumes:Peas, chickpeas, lentils, peanuts, black beans. *Seeds, nuts and nut butters:Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural almond butter. *Unsweetened plant-based milks:Coconut milk, almond milk, cashew milk. *Spices, herbs and seasonings:Basil, rosemary, turmeric, curry, black pepper, ginger, cumin. #healthy #nutrition #nutrtionlovers #healthylife #healthyseniors #seniorhealth #goodfats #protein #carbohydrates #analyzefood #eathealthy #lovetoeat #goodprotein #goodcarbs #mealplans #healthymealplan #analyzefoods #analyzemealplan #completeprotein #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods #plantbasedfoods #plantfoods #wholefoods

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VITAMIN C-EASON 😉 FUNCTIONS OF VITAMIN C *Essential in the formation of collagen.  Remember from the Plantar fasciitis post that collagen is the main structural protein found in skin and connective tissue. *Needed to heal wounds and build new tissue. *Aids formation of bone matrix and tooth dentin. *Absorbs iron, which promotes the formation of prothrombin.  Prothrombin is a protein that's  converted into active thrombin, an enzyme in blood plasma which causes the clotting of blood. *Helps maintain elasticity of blood vessels and capillaries. *Acts as an antioxidant, protecting the cells from oxidation. Vitamin C is easily destroyed by heat, storage, exposure to air, dehydration and lengthy exposure to copper and iron utensils. #vitamins #vitamin #vitaminc #vitaminac #vitaminhealth #vitamincfoods #healthyfood #healthyfoods #stayhealthy #stayhealthyandfit #stayhealthyandhappy #coldremedies #eathealthy #livelonger #lovetoeat #behealthy #nutrition #nutrtionlovers #nutrient

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Fascia is a fibrous connective tissue that starts at the top of the head continuing to the tips of the toes and is three dimensional.  It provides a framework protecting, supporting and surrounding all muscle fibers, muscle groups, organs and the entire body as a whole. Fascia is made up of collagen, elastin and ground substance. Collagen is the main structural protein found in skin and connective tissue. Elastin is a highly elastic protein in connective tissue and allows many tissues in the body to resume their shape after stretching or contracting. Ground substance is a gel like liquid fluid that hardens with disuse. Plantar fasciitis simply means Plantar - bottom of foot Fascia - connective tissue Itis - inflammation Inflammation of the connective tissue on the bottom of the foot. Symptoms include stabbing pain in the bottom of the foot near the heel occurring when you first get up in the morning, after standing for a long time or when you rise from sitting. The pain is usually worse after exercise, not during it. It's more common in runners, people who are overweight and those who wear shoes with inadequate support. Most people recover from plantar fasciitis with  treatment that includes resting, icing the painful area and stretching. #plantarfasciitis #plantar #plantarfascia #plantarfasciitissucks #muscles #musclehealth #muscleinjury #ilovemuscles #ilovemassagetherapy #massageforhealth #massagebenefits #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods #healthylife #healthyseniors #seniorhealth #seniorhealthandfitnessday #seniorhealthylifestyle #hiking #running #walking #jogging

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How to Create an Exercise Habit *Be consistent – Apply consistency to exercise, perform some exercise every day. Start with a 30-day challenge to get some activity every day. *Set a time – Figure out what your best, most protected time of day is where you are likely to stick to your exercise and try not to vary that time. *Send yourself a reminder – Send yourself a text or an email so that you won’t forget. *Start small & progress later – Start with 5, 10, 15 minutes to get started and let your body get used to the new exercise. Once your body is used to daily exercise, slowly increase the amount of exercise- no sooner than 2-3 weeks after starting. *Make it fun – If you associate a habit with pain, you will shy away from it. If you make it fun, you’ll look forward to it. *Lay out your gear – Put your clothes and whatever other equipment you need out ahead of time and in your line of vision. *Just get going – Just start, don’t think about how long or how hard – once you get going, you usually won’t want to stop. *Mix it Up – Keep it interesting by trying different exercises, which will allow for using different muscle groups and allow others to have rest days! *Plan rewards for yourself – Once you achieve your goal, reward yourself with some new workout clothes, or anything else that will make you feel good about your accomplishment! Interactive Health Resources: Ace Fitness Suzanne Toon, MS, CPT, Health Coach #healthy #nutrition #nutrtionlovers #healthylife #healthyseniors #seniorhealth #goodfats #protein #carbohydrates #analyzefood #eathealthy #lovetoeat #goodprotein #goodcarbs #mealplans #healthymealplan #analyzefoods #analyzemealplan #completeprotein #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods #musclehealth #exercise #exercisehabits

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Soda vs. Water SODA *Soda raises cholesterol levels *Carmel coloring used in sodas has been linked to cancer *Colas contain phosphate additives which seem to damage blood vessels, accelerate aging process and contribute to osteoporosis *Soda consists mostly of sugar and has no nutritional value *People who drink soda with zero calories often justify additional food intake *Diet coke has more potential than any other tested food to cause erosion of tooth enamel WATER *Lubricates the joints *Forms saliva and mucus *Delivers oxygen throughout the day *Boosts skin health *Cushions brain and spinal cord *Regulates body temperature *Dehydration leads to digestive issues, constipation and increases risk of heartburn. *Flushes body waste *Helps maintain blood pressure *Prevents kidney damage *Boosts exercise performance #nutrition #nutrtionlovers #healthylife #healthyseniors #seniorhealth #goodfats #protein #carbohydrates #analyzefood #eathealthy #lovetoeat #goodprotein #goodcarbs #mealplans #healthymealplan #analyzefoods #analyzemealplan #completeprotein #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods #ineedwater #ilovewater #waterislife #waterasanutrient

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Which side dish is your favorite? ♡Quinoa contains all nine essential amino acids, it's gluten free and high in protein, fiber, iron, potassium, calcium, magnesium, vitamin E & B vitamins. ♡Wild Rice has low calorie and high nutrient content making it a nutrient dense food choice. It contains protein, manganese, phosphorus, magnesium and zinc. ♡Pasta is high in carbs so serving size is crucial for maintaining a healthy diet. It also contains gluten, a type of protein that may cause issues if you are gluten sensitive. Whole grain pasta is a better choice then refined pasta. ♡Sweet potato fries have a lot of variables. Baked are healthier then fried and the oil used to bake makes a difference too. Sweet potato fries are high in starch and vitamin A but contain more sugar than regular fries. #healthy #nutrition #nutrtionlovers #quinoa #wildrice #healthylife #healthyseniors #pasta #goodfats #protein #sweetpotato #carbohydrates #analyzefood #eathealthy #lovetoeat #goodprotein #goodcarbs #mealplans #healthymealplan #analyzefoods #analyzemealplan #completeprotein #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods

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Protein requirements. After consuming protein, the nutrient is digested, absorbed and metabolized.  Digestion breaks down the protein to its smallest form, amino acids, before being absorbed.  Once the protein has been digested and amino acids  absorbed they travel to the body where they can be used to produce enzymes, hormones, proteins, antibodies and to build/repair muscle tissue. If a person doesn't consume enough carbohydrates or fat (two high energy-yielding nutrients) amino acids will be degraded into compounds used in the Krebs cycle, compounds that produce Glucose or compounds that produce Ketone Bodies.  These examples are what happens if you are on the keto diet. #healthy #nutrition #nutrtionlovers #healthylife #healthyseniors #seniorhealth #goodfats #protein #carbohydrates #analyzefood #eathealthy #lovetoeat #goodprotein #goodcarbs #mealplans #healthymealplan #analyzefoods #analyzemealplan #completeprotein #diabetics #diabetichealthplan #exchangelist #diabeties #type2diabeties #hearthealth #hearthealthy #hearthealthyfoods #aminoacids

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