FRIDA11's SparkPeople Blog FRIDA11's Blog on SparkPeople, home of free diet plans and a healthy living community Important veggies for life <BR> By Timothy Grower <BR> <BR> If there’s one food that no one — not your doctor, your nutritionist, or even your mother — will tell you to eat less of, it’s leafy greens. Calorie for calorie, chard, collards, kale, and other leafy greens may just be the most nutritious food you can eat. They’re packed with vitamins — A, B, K, and others — but also rich in essential minerals like calcium, iron, potassium, and magnesium, as well as antioxidants, which protect cells against damage. Leafy gr... Sat, 22 Nov 2014 11:50:50 EST How does your body store energy from food? Your body can store energy from food for future use in two ways: <BR> 1) as fat and <BR> 2) as muscle fuel (called glycogen). <em>57</em> <BR> Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. <BR> Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat. <em>15</em> <BR> Sat, 22 Nov 2014 04:48:20 EST Dam goals.. For the time beeing it seems to me that all my goals are blocked <BR> Each path is blind <BR> Maybe I am the blocker <BR> well <BR> Anyway today I had planned to clean the rainpipe from the roof to te gutter as the friend who said he would do it did not want to do it anyway. <BR> In stead I said yes to go to the fitness center <BR> And I used a heck of a lot of tme to fix the closet that did not want to open. As that section contains tools for my ceramic kiln this was annoying. I had to empty... Wed, 19 Nov 2014 10:36:26 EST Anger and exercise To day I went to the fitness center in my rowing club <BR> The season for rowing on the sea is over because of winter and storms <BR> When I did the dry rowing I was angry because of some municipal business about the road and sheltering against the sea. <BR> There actually comes seaweed up on the road and it is necessary to walk on the opposite path or drive on the wrong side of the road to avoid the salty sea on you or the car when it is stormy. <BR> Because of my anger I had a lot of energy... Sun, 16 Nov 2014 08:21:09 EST The five/two day diet In this diet a person eats 500 calories 2 days and normally the other days of the week. <BR> One of my mothers friends who is older than 80 is using this with succes. <BR> My weight came above 100 kg this summer. <BR> I have struggled down to 94 and now I am up at 96. <BR> I have tried to track my food some days and this helps - especially if I isolate myself from other people and the goodies in this context.I have also gotten better bicycling rather than taking the car and now the fitness se... Sun, 9 Nov 2014 12:04:01 EST Where does most of the fuel you burn during exercise come from? <BR> • Stored carbohydrates and fat <BR> <BR> Explanation <BR> Most of the fuel you use during exercise doesn’t come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise. <BR> <BR> Wed, 5 Nov 2014 09:30:22 EST Minus bread?! I have heard from different sources that skipping bread should be good for loosing weight and feeling better in the stomach. <BR> And also skipping rice and pasta <BR> <BR> Have you tried this? <BR> <BR> With what result? How long time? <BR> Fri, 31 Oct 2014 09:05:06 EST A bad habit - And what to do? I have gotten the bad habit to buy a snack of a sort when I buy food <BR> And eat it on my way home <BR> AND feel bad about it after that as I would prefer saving my appetite for something with more nutrition <BR> Then at the supermarket next time I do it again <BR> And again - <BR> What can stop this food abusive behavior? <BR> <em>15</em> Thu, 16 Oct 2014 18:17:06 EST An addition to my morning gymnastics Many mornings I do some gymnastics in my bed that is good for my back <BR> and my stomach muscles. <BR> It is said in SP that exercise before breakfast gives nothing - See my blog about this copied from Trivia <BR> But for me it means I do not get back pain and that is important for me.. <BR> I have done gymnastics for many years so I know many exercises and also Spark people and a book about callanetics has inspired and given me knowledge. <BR> This exercise is a new one for me. Funny with s... Wed, 15 Oct 2014 05:42:37 EST Eating soup before your meal can help you consume fewer total calories during your meal. <BR> Explanation <BR> Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup! <BR> <BR> Hmm - I have a cooking book from 1935 with very good vegetable soups <BR> there also are some frozen soups in the supermarket <BR> Sat, 11 Oct 2014 03:12:52 EST Will exercising on an empty stomach, such as first thing in the morning help you burn more fat? False... <BR> <BR> Explanation <BR> In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something—even if it's just a small snack—within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being somethi... Wed, 8 Oct 2014 18:44:02 EST Some mornings.. And a question about exercise Some mornings I wake up and feel like running.. <BR> In stead of taking running clots on <BR> I decide it is best to eat breakfast first <BR> Then time goes - <BR> And I did not run <BR> What do you do? Sun, 5 Oct 2014 14:12:02 EST A good Spark People article about different kinds of exercise Jason Anderson, Certified Personal Trainer <BR> <BR> Some days, I am just in a mood. I don’t know what you call it, maybe stressed, bored, lonely, angry, sad, anxious, or tired. I call it "getting into a funk." When it happens, I have allowed my circumstances to dictate my attitude and my thinking and then—bam! Before I know what hit me, I’m in a full-blown funk. While I like to exercise when a bad mood rises, others turn to unhealthy habits like emotional eating or smoking. When you're ups... Fri, 3 Oct 2014 06:11:46 EST What lowers blood pressure, decreases the stress hormone cortisol, and increases pain tolerance? <BR> Oxytocin <BR> When we experience friendly, affectionate touch, our bodies release oxytocin, which is sometimes called the love hormone. Oxytocin's effects include lowering blood pressure, decreasing the stress-related hormone cortisol and increasing pain tolerance. It is released through friendly touch, including contact between breastfeeding moms and their babies, cuddling couples and even pets and their owners. <BR> Thu, 2 Oct 2014 06:28:25 EST After age 60, people who don't strength train lose how many pounds of muscle per year (on average)? 1 pound <BR> <BR> Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost. Wed, 1 Oct 2014 09:28:16 EST An article about exercise despite depression <link><BR>_articles.asp?id=1808 </link> Mon, 29 Sep 2014 04:23:41 EST The 5 % who suceed and keep their new weight <link><BR>s_articles.asp?id=423 </link> <BR> <BR> More elusive than Bigfoot, more mysterious than the alien residents of Area 51—they’re so anonymous, we’re tempted to ask "do these people actually exist?" I’m here to tell you that YES they do exist. You may even know one or two. <BR> <BR> They’re the legendary 5% of people who have lost weight and actually kept it off for the long-term. If you’ve never met one these people before, don’t be surprised. T... Fri, 26 Sep 2014 17:38:15 EST Water-soluble vitamins .. Water-soluble vitamins dissolve in water. They include the B-complex vitamins and vitamin C. They are carried in your bloodstream and are not stored in the body in significant amounts. Your body uses the amount that is needed, and then the extra is excreted in the urine. Since your body does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation. <BR> Fri, 26 Sep 2014 08:39:38 EST In order to lower your triglyceride numbers, you need to lose: 7-10% of your body weight <BR> Explanation <BR> Since your body releases triglycerides into the bloodstream from your stored fat, the less fat you have available, the lower your triglycerides will be. You don't have to lose a lot of weight to see a benefit either. Losing just 7-10% of your body weight (just 14-20 pounds for a 200-pound person) can make a difference in your triglycerides—and for your heart! <BR> For me right now – It would be 7 – 9,7 kg in my case now as I have gained quite a... Mon, 8 Sep 2014 17:32:35 EST I am fat Am I ????!! <BR> Yes Sat, 23 Aug 2014 16:45:48 EST Fighting cold or the flu? Which of the following supplements can help prevent colds and the flu? <BR> • Echinacea <BR> • Vitamin C <BR> • Zinc <BR> None of the above <BR> Explanation <BR> Although each of these substances have been linked to cold prevention in some studies, but the jury's still out on the best role for herbal and vitamin supplements. According to respected organizations (such as the National Institutes of Health and the National Lung Association), there is no conclusive evidence that supports th... Tue, 19 Aug 2014 14:11:44 EST Strength training elevates your metabolism immediately following a workout. <BR> Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end. <BR> <BR> <em>320</em> <BR> Fri, 15 Aug 2014 22:20:15 EST A whole day swim.. My nephew begged to come with me to the Bathing Land in Southern Seeland.. <BR> So off we went. <BR> He is 15 years old so he could continue on and on <BR> We arrived at 12.30 and went at 17.30 <BR> I took some pauses in the sauna and damp room and spa, but swam and went down the (rutchebane) the most of the time. <BR> Resting was necessary as I had to drive 96 km afterwards and have responsibility of security. <BR> Afterwards my nephew was completely silent. I felt thoroughly rinsed and tot... Wed, 30 Jul 2014 01:40:25 EST A weekend of fun exercise... One of my rowing friends invited me to come to a Bathingland in the southern part of Zeeland in Denmark.. Fortunately one of the others who was going couldn´t come anyway <BR> So I got 2 days instead of one.. <BR> I arrived at 9am saturday after a 96 km ride in my car.. <BR> After a half an hour we all - 6 grown-ups and 2 small children went to the swimming and other activities place.. <BR> Nice warm water and different pools and "rutchebaner" and bowling and a place for kids to climb which i... Sun, 20 Jul 2014 18:30:25 EST Cleaning and clearing How long time do you use every day to clean and clear your house? <BR> 15 minutes, 30 minutes or 1 hour or something else.. <BR> <BR> What do you find most effective? <BR> Do you do it with other people (some times)? <BR> Thank you <BR> My biggest problem is paper piling up and undone tasks <BR> And things piling up <BR> And projects not done <BR> <em>32</em> <BR> Tue, 15 Jul 2014 12:42:52 EST Yes - Below 92 kg It has seemed impossible!!! <BR> But there is along way to before I put 20 kg on when I was 40.. <BR> I don´t feel like dieting - just eating healthily and trying not to eat too much <BR> and getting enough exercise <BR> <BR> As rowing and bicycling gives muscles and they weigh more than fat - this is not bad <BR> <BR> Anyway I feel myself healthy and that is the most important <BR> But being alert at the same time never is wrong when this is not the entire life...... <BR> Thu, 26 Jun 2014 16:14:35 EST Walking 15 min pr. Day? Not enough.. <BR> <BR> Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple FEWER bites of food can help you prevent future weight gain. <BR> <em>311</em> <em>291</em> <BR> Fri, 20 Jun 2014 03:05:37 EST I don´t understand this..- Catching up on sleep can trigger migraines Catching up on sleep can trigger migraines <BR> Explanation <BR> Lounging in bed until well after the sun rises—especially if you usually get up early—may help you catch up on some much needed sleep. However, alternating high-stress days with stress-free "veg" sessions can trigger changes in the amount of stress hormones in your bloodstream. As these hormone levels change, your blood vessels constrict (narrow) and dilate (widen), which can trigger a headache—especially if the shift is sudden.... Fri, 13 Jun 2014 07:22:02 EST Green tea and metabolism <BR> Green tea and metabolism <BR> Green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which has been shown in lab studies to boost metabolism and fat burning. <BR> Fri, 2 May 2014 14:42:19 EST An Inspiring goal - daily habits I just read an Inspiring goal: <BR> My overall goal is to successfully meet my daily goals. It is more rewarding to me to celebrate building healthy habits than to focus entirely on what the scale says. Over time, my weight will normalize. <BR> I have some habits that either prevents me from loosing weight or distracts me from what I find important to do. <BR> At the same time a day cannot only consist of should do´s <BR> It must also consist of would like to do <BR> I have just entered an ... Wed, 16 Apr 2014 16:13:07 EST The fat one and the slim one My 15 year old nephew visited me a couple of days. <BR> When he had to leave he said he wasn´t hungry even though we had not eaten lunch <BR> and my stomach was screaming. <BR> I gave him some of our homemade bread and cake and a bottle of water anyway and said he could give some of it to his father when he came home. Elseways he wouldn´t have it for the 1hour45minutes trip. <BR> Often when I am with slim, slender, thin people they do not feel as much hunger as I do. <BR> To day a woman said ... Mon, 14 Apr 2014 15:03:50 EST April 2014 Exercise My first goal is doing some sort of exercise every day. minimum. 10 minutes. Maybe I will do more after some time. But I prefer reaching my goal than failing <BR> April 4 - 20 min running/walking between my ceramic kiln and my house <BR> April 5 <BR> April 6- 120 min rowing in 3 person boat. Wonderful!! First tour since winter.. <BR> April 7 <BR> April 8 - 60 min´s Zumba - Great fun <BR> April 9 <BR> April 10 - 13th I am very active. So I have not had time to go online. I have been with my ... Sun, 13 Apr 2014 09:57:40 EST Fat people and cholesterol Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight. <BR> Explanation <BR> Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who... Sun, 13 Apr 2014 08:56:15 EST To day until 3pm To day I felt it would be a good idea to run/walk a tour. <BR> But did a lot of other things in stead.. ate breakfast, washed clothes, washed dishes. <BR> I said - You must not go into Spark People before you have run <BR> It was a fight telephone rang.. with a new pupil and again with a proposal of exhibit in may. I am already exhibiting in april but yes <BR> Lunch <BR> <BR> Than FINALLY I ran... <em>185</em> Fri, 28 Mar 2014 09:58:45 EST Hunger When I feel like a chocolate bar in a store I turn it and read how many calories it would be.. about 6-700 calories. <BR> I also think of what I will feel of myself after I have eaten the bag of nuts-about1000 calories or the chocolate. <BR> I also say to myself - if I have to get food it has to be filled with nutrition. I want quality in life and food. <BR> The most effective is looking carefully at what the slender people I know do.. They don´t feel that great hunger I feel. Walking with a... Wed, 26 Mar 2014 04:00:40 EST Compost-making I have done composting since 1988 <BR> I wrote the original article about it in Danish and will do my best to translate it. <BR> My sources are practice, literature and I have been at an ecological farm and learnt about it there to and at gardening class. Mostly learning by doing.. <BR> You are welcome to pose questions and I will answer here. <BR> <BR> There are 2 good reasons to do composting: <BR> It gives good fertile soil <BR> And wet garbage from the kitchen need very high temperatures... Wed, 12 Mar 2014 16:03:36 EST Burn most calories by.. Use most calories by.. <BR> Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all <BR> Thu, 6 Mar 2014 06:59:03 EST Bad mood and B12 Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood. <BR> Explanation <BR> Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients <BR> Thu, 6 Mar 2014 06:57:26 EST Glycemic is ... Glycemic is…. <BR> One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower gly... Mon, 3 Mar 2014 04:33:42 EST Do you want to be strong? Greater strength requires <BR> If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from. <BR> <BR> I do ceramics. Sometimes I sit still other times I lift 20-30 kg so it is important for me to be strong and have a strong back and stomach. Almost every morning I make some exercises for this. May... Tue, 25 Feb 2014 10:37:38 EST Seaweed snack.. I like Sushi Nori <BR> <BR> Here is the Nutrition informatioon: <BR> 100 g (1 bag is 22 g): <BR> energy: 349 kcal <BR> Protein: 46.1 g <BR> Carbohydrat: 41 g <BR> of which sugar is 6.2 g <BR> fiber 32.9 g <BR> sodium(salt) 0.59 g Mon, 17 Feb 2014 02:23:35 EST FIVE MINUTE FITNESS TEST FIVE MINUTE FITNESS TEST <BR> <BR> (PLEASE NOTE you DO NOT have to do all of this at one time (OR EVEN ON ONE DAY!) <BR> <BR> I wasn´t sure of what kind of fitness they were so I found some photos.. <BR> <BR> For one minute, do as many push-ups as you can and post the total number you got in. Make note if they were Modified, standard, Wall pushups. It doesn't matter what kind, just post in your blog how many you did in one minute. <BR> **number modified (knees)** <BR> <img src="http:... Sat, 15 Feb 2014 04:45:07 EST Being with fat 2 My blog yesterday was a consequence of the statement that Being with fat people makes you fat. I saw it in Trivia and is result of a survey. <BR> <BR> I fear the affect of that kind of statements is that fat people are isolated. <BR> You can´t become slim over night - But those kinds of statements about the danger about being together with fat people are not funny. It is very modern to claim that you should avoid to be together with people who have some problems in order to have a nice life... Wed, 12 Feb 2014 06:37:46 EST A thinner me - A future vision This is a copy of a blog I wrote about a year ago.. I need it ------- <BR> <BR> It is me rowing in the rowing club without the feeling that the person behind me looks with disgust on my fat. <BR> <BR> It is me in a clothes shop where I can buy smart clothes and don´t have to go out again and not been able to fit in any of the clothes I wanted. <BR> <BR> It is me walking up the stairs with ease <BR> <BR> It is me that has regained the habit of moving myself every day - Either on bicycle or... Wed, 12 Feb 2014 06:07:57 EST Being with fat people.. Makes you fat. <BR> I am quite fat <BR> How can I avoid being with me <BR> <BR> Maybe the best diet is leaving Spark People as you are sourounded by fat people here.. <BR> <BR> Well _ there was made an experiement in New Your. A much to fat person <BR> had to divide appartement with a thin one <BR> The fatter got thinner <BR> And the thinner got fatter <BR> <BR> In my life - When I am with thin people I talk with them about their lifestyle and their eating habits and I notice how active t... Tue, 11 Feb 2014 16:42:59 EST A good idea.. And wishes I saw one member gives herself miniawards for goals of weight she reaches: <BR> <BR> My goal is 80 kg or maybe even 78 kg <BR> Right now I am 93.6 kg <BR> In the beginning it is easier - Than it is more difficult to become more slender - <BR> 93.6 kg - 92.5 - I am now 92.8 kg I have decided to skip in between meals except fruit, vegetables and water. This I took for granted the many years I was OK slender and I have noticed thin people do not eat in between meals except maybe some fruit or v... Wed, 29 Jan 2014 04:04:31 EST The force on your knees and hips and body weight With each step you take, how much force do your knees and hips experience? <BR> • 2-4 times your body weight <BR> Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once ost... Mon, 27 Jan 2014 09:46:41 EST Better dead than fat I went to a sculpturel workshop.. <BR> The model was offered cakes and candy. <BR> He answered: I´d rather be dead than fat.. <BR> <BR> What can you answer about just as short and just as effective if you are fat already? <BR> <BR> (the people who want you to eat say: More of you is more to me or I have made this cake myself - you shall try it etc.) Sun, 26 Jan 2014 11:19:43 EST Bing eating When I eat something sweet I have to use all my power not to over eat. <BR> This site is for people who want to be slender. <BR> I wonder why there is so many recipies for cakes and deserts. <BR> That is deserts with sugar. <BR> Is it to keep people fat? <BR> Sat, 25 Jan 2014 17:41:39 EST Fat people and cholesterol This one surprised me: <BR> <BR> Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight. <BR> Explanation <BR> Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your bod... Mon, 20 Jan 2014 08:17:58 EST