The Benefits of Walking….Create a positive routine for 2021!

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Hello and thank you for visiting. I hope that everyone had a wonderful Holiday.

Create a positive routine.

Walking gives you energy by releasing endorphins, and provides a natural release for pent up feelings. Walking burns fat which helps you lose weight and reduce stress. It also strengthens our muscles and bones. When you walk it improves your heart and can help with lowering cholesterol. Walking reduces your risk of diabetes, improves your lungs and builds up an immunity to diseases. It also increases flexibility of our muscles and range of joint motion. It improves our lungs, and also relaxes you and will ultimately improve your sleep!

Go the Distance!

First of all, find a partner or go it alone, family, pets, friends. Buy some good supportive walking shoes. Studies show that even small amounts of brisk walks can improve your health. You can walk at any age, from childhood through your 70’s and 80’s. It is the most inexpensive exercise that you can do. It is a great time to reflect and meditate and just relax!

Before and after you walk.

First of all, wake up your walking muscles, to burn more calories by just walking in place. You can stretch if you like. Eat a light carbohydrate-rich snack such as a banana or yogurt about 20 minutes before lacing up. Why? It prevents blood sugars from dropping.

After your walk, eat a complex carbohydrate protein combo of veggies, chicken, salmon and or black beans. Pick a protein and eat a palm size serving, and fill in with some delicious veggies.

What happens when you walk?

Your heart rate revs up from about 70 to 100 beats per minute (bpm), at this point, your muscles are warming up and begins to release lubricating fluid and you burn on average 5 calories per minute, as compared to 1 per minute at rest.

Your heart rate increases to about 140 bpm’s! You are now burning 6 calories per minute, and your blood vessels expand to release body heat. Now you will start to sweat! During this time, your body releases hormones, and endorphins. Insulin, which helps store FAT, drops as you burn more FAT. The best part, is that after a good walk, your body will continue to burn calories for up to 1 hour.

So, grab yourself a partner, or go it alone…..its a very fun way to exercise. Start the New Year with a new habit that will keep you fit for years to come.

…..remember to make a memory everyday and don’t apologize for who you are….Rebecca

Vitamin C and Covid-19

Hello and thank you for visiting my website.

I have been reading a lot lately about Vitamin C and how it helps with the symptoms of Covid-19. Why is vitamin C usually recommended for colds, flu, and now Covid-19.

The reason is, is that Vitamin C plays a vital role in helping us boost our immune system!

Vitamin C is also a very important nutritional antioxidant. There have been numerous clinical tests and experimental test to conclude that Vitamin C is the real thing!

It is beneficial for reducing cancer rates, boosting immunity, protecting against pollution, including cigarette smoke, enhancing wound repair, boosting our white blood cell function and activity. When we become infected with a cold or flu or Covid-19 for that matter, our white blood cells become depleted. Vitamin C helps replenish these cell. It gives us more fighting power against diseases.

During the pandemic, I have been taking the chewable version of Vitamin C. But there are many other ways to get your Vitamin C. Most people think immediately about eating an orange, don’t get me wrong, this is a really good choice, but here are some other ideas:

1-Red Peppers tops the list! It[s full of Vitamin C, 174mg’s in 1-cup of raw red peppers, and only 35 calories.

2-Oranges, as compared to the red peppers contain 70mg in 1 medium orange and only 62 calories.

3-Strawberries also top the list, with 82 mg’s of C per 1-cup and 43 calories.

4-Broccoli is another top dog when it comes to Vitamin C, it has 124 mg’s of C and 44 calories per cup.

Some other choices are Tomatoes, Guava, Kiwi, Snow Peas, Papaya, but these tend to be higher in calories. really, it doesn’t matter how you get Vitamin C, just start taking it to support your immune system. Its been proven to do all of the things that I have listed above.

These are all delicious foods that can be eaten everyday, and very low in calories. That what i call “getting a bang for your buck”!

Vitamin C, B-1,(Thiamine) B-12, B-6, B-1, B-2, B-5, B-7 (Biotin), and B-9 are all water soluble vitamin, which means that it is not stored in the body. The excess vitamins are released through our urine. There is no need to monitor the consumption of these vitamins. All vitamins except for Vitamin A, D, E, and K are considered fat-soluble vitamins. These vitamins are stored in your liver and fatty tissue, and can they can become toxic to us if we take to much. Read all labels for vitamins for proper dosages.

My suggestions for getting enough Vitamin C, is to get them through foods that are rich in vitamin C. It’s not hard to do.

1- Make smoothies with almond milk, strawberries, and blueberries. There are many smoothie recipes out there. Get creative with your choices and eat them up!

2-Lunch it up with a salad, of baby spinach, broccoli florets, tomatoes, red, yellow or orange peppers, red onions, sliced strawberries, and top with goat cheese and a balsamic vinegar! This salad is loaded with Vitamin C!

3-Dinner with a bowl of Tomato Soup, and a grilled cheese and tomato sandwich.

Tomato Soup Recipe:

Ingredients:

3T olive oil

3 C yellow onion (2 onions)

1 T minced garlic (3 Cloves)

4 C Chicken Stock

1-28 oz can of San Marzano crushed tomatoes

1/2 C of Orzo

1/4 C of Heavy Cream

1-large pinch of Saffron Threads

Pepper and Kosher Salt to your taste.

Directions:

In a large pot or dutch oven, heat the olive oil over medium heat. Then add the onions and cook until transulsent . about 15 minutes stirring. Add the garlic and cook for 1 more minute. Stirr in the chicken stock, tomatoes, saffron, salt, and pepper. Bring the soup to a boil, then lower the heat to simmer for 15 min.

In another pot, fill with water and add 2 teaspooons of salt and bring to a boil. Add the orzo and cook for 7 minutes. Do not cook to the complete minutes advised on the packaging. Drain the orzo and add to the soup. Stir in the cream, and return the soup to a simmer and cook for 10 more minutes, stirring frequently.

Vitamin C is s a very safe way to boost your immunity against the flu, Covid-19, and the common cold.

…..remember to make a memory every day, and don’t apologize for who you are…Rebecca