Women Bodybuilders Diet – The Key to a Lean Healthy Womanly Form

Young or old, there’s no limit to what the modern woman can do when she sets her mind to it – whether it’s getting to the top in her profession of choice or undergoing women bodybuilders diet plans. Women nowadays are much more enlightened on the idea of self-betterment and a holistic personal development, which is why more and more females seem to be entering training programs aimed at building their bodies into leaner, fitter examples of the healthy, urban female.

Why the Need for a Diet?

In order for any woman to successfully build muscle mass, you have to understand that it takes a combination of a healthy women bodybuilders diet and training sessions. You can’t expect to suddenly get sculpted abs and well-defined arms and legs by exercising alone, or simply eating right. Women have much less testosterone than men, the hormone that builds muscles, which is why a good diet is important in order for a female to achieve the best results.

In addition, once you start training, your body needs constant nutrition for it to cope with muscle growth, renew the energy that you lose in your activities and encourage faster metabolism. If you don’t eat right and insist on gorging yourself on candy bars and instant mac and cheese, you’ll not only end up all frustrated about why you’re not building any muscle, you’re likely to get a bit chubbier too.

What Should Be in a Diet?

Because of the many diet fads out there aimed at helping women slim down, “diet” has become associated with starving yourself and avoiding practically everything on the food pyramid. But for a women bodybuilders diet, it’s the exact opposite. Since your goal is to bulk up and not trim down, the requirements are a lot different. It means more meals at more frequent intervals that contain higher levels of protein, carbohydrates, and a lot of water.

The average woman eats around .25 – .5 grams of protein per pound of body weight. The female bodybuilder should take in from 1.5 – 2 grams of protein per body weight daily, which is something like 40% of each meal. Excellent sources of protein are pork tenderloin, eggs, tuna, skinless chicken breast, rib-eye steaks, lean ground beef, fish and shrimp, and low-fat dairy foods like ricotta or cottage cheese and plain yogurt. Carbohydrates and healthy fats are necessary to maintain a balanced women bodybuilders diet, so whole grains, vegetables, fruits, unsaturated and natural oils like olive or sunflower oils will aid in hormone production, vitamin absorption and will keep your skin and hair in good condition.

Constant water intake is a must in bodybuilding as well. Being hydrated helps replenish lost energy, repairs muscles better, keeps you full so you don’t always crave for sweet and salty foods, helps your body keep up with muscle growth and flushes out toxins efficiently.

Finally, to get the most out of the bodybuilding experience, try to find a good fitness program that will assist you in getting your ideal body weight and shape. These professionals will be able to give you tips on your women bodybuilders diet and can monitor your progress so that you stay disciplined and focused on your goals!

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Balanced Diet for Women: A Guide to Active, Healthy and Fabulous You!

Human life revolves around food. It has played a major role in defining our life styles, cultures and even personalities! But the fact remains: the quality of diet that we include in our lives determines the quality of our healthy. An active life calls for a good well balanced diet.

WHAT EXACTLY IS A BALANCED DIET?

This is a question that arises in our mind just as soon as we hear the words balanced diet. Balanced diet simply means that you need to eat five portions of meal each day. These five portions are designed in such a way that they mostly include a variety of fruits, vegetables, nuts, white meat and low fat dairy products.

BALANCED DIET FOR WOMEN:

Women’s schedule is often hectic as she tries to manage both works a family life simultaneously. This can often be exhausting and nerve wrecking. Additionally one cannot do away with obligatory social obligations and family shopping. With such rigorous routine, women are often unable to spare time for physical activities. To be honest after a hectic day at work and managing family routine even the word exercise seems to send chills down the body! Nutritionists recommend that a women’s diet should give her 2000 kcal of energy per day. A smart way to obtain these calories is to divide them among the five portions of food that you eat daily as a part of your balanced diet schedule.

DIVIDING THE DIET:

Carbs containing foods such as pasta, potatoes, rice and cereals should be taken in small portions. Your diet should mainly consist of proteins such as fish, poultry or meat and various fruits and vegetables. Avoid oil, butter and sugary foods as much as you can.

BREAKFAST:

The old saying “Eat breakfast like a King” is true. There is no better way to start your day than having a good hearty and healthy breakfast. As we progress in this day and age of technology we often neglect this most important meal of the day. However, eating a healthy breakfast plays a major role in keeping your alert and active the whole day. If you are one of those women who are watching out their weight than opt for a protein based breakfast. Proteins take longer time to digest as compared to carbs, so it is likely that you will eat less, feel full early and had consumed fewer calories. A protein based breakfast can range from scrambled eggs to lean ham to smoked salmon. The choice is yours; just make sure that you do not skip breakfast.

MID MORNING BITE:

Mid-morning bites call for some light snacks that may include some oat cookies or cakes, veggie sticks or simply some low fat yogurt.

LUNCH:

Lunch time should be a combination of low carb and protein diet. Excluding carbs from you diet is not advisable as carbs are the instant source of energy and without them the blood sugar levels will slump. Have a combo of high fiber whole grains sandwich with some protein such as chicken, salmon or tuna. Don’t forget to include lots of salad.

MID AFTERNOON CRAVINGS:

It is the time during which people tend to eat junk food. It is best to satisfy midafternoon cravings with some fruits. You can also include a handful of walnuts or almonds.

DINNER:

Dinner time calls for a healthy mix of low-fat fiber rich carbs with proteins and vegetables. Fill you plate with a colorful vegetables and tasty salad dressing. You can also include past, brown rice or quinoa along with fish, meat or chicken.

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8 Health Tips For Women – How to Be Fit and Healthy

There are a lot of women who have health problems. There are ways that you do in order to keep high level of health and fitness. In this article, we are going to give 8 health tips for women so that you can use some of this knowledge to help you fit and healthy.

The 8 health tips for women include:

  1. Practice the right Diet. You will have to live with right type of foods if you want to stay healthy no matter if you are male or female. Unfortunately, women have less fat burning ability than men do. As a result, women tend to be overweight easier than men. In addition, right diet reduces the chance of having multiple illnesses including diabetes, hypertension or several types of heart disease. So, make sure that you understand the concept of right diet and make use of it regularly.
  2. Emphasize on vitamins and supplements. Most of the people do not have enough nutrients from their meals. This is why food supplements and vitamins are vital to your health. Failing in having right supplements can give you some problems for example; not enough nutrients can lead to bad PMS (Pre Menstrual Period Symptoms) or you will have more problems during your menopausal period.
  3. Drink enough water per day. Water is important in maintaining your good health. It helps control your metabolism. It also helps you to eliminate toxins from the body. So, make sure that you drink at least eight glasses of clean water every day.
  4. Avoid stress in your life. Stress is bad for you since it can release toxins and free radicals into your system. As a result, it can lead you to many lethal diseases. So, make sure that you know how to handle your stress well.
  5. Regularly exercise. Exercising has many benefits to the body. It keeps you fit and have well balanced system. You will need to exercise at least four times a week. Each session should not be less than an hour.
  6. Avoid direct contact to sun or use sunscreen lotion. Sun light is harmful to your skin. It makes you look much older. This is painful for women. So, use sunscreen lotion when you have to go out.
  7. Consult your OB-GYN doctor. You should regularly visit your gynecologist to make sure that there is nothing wrong in your reproductive system. Reproductive cancer is very dangerous for women and you should regularly check out with the doctor to avoid further problems in the area.
  8. Avoid all the alcohols, chemicals and drugs. All these toxins are bad for your health. Therefore, you should minimize or entirely avoid them.

Being healthy is essential no matter if you are women or men. But there are some areas that women have to be more careful. This article gave you 8 health tips to make you healthy and fit.

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Media And Influence On Women Body Image

It has become obvious now that the media advertises and promotes a very unhealthy trend of extreme dieting and other bad eating habits to women. Most of media sources put on their covers images of skinny emancipated females. Doing this they influence the subconscious mind of the masses. And women continue to spend their money trying to achieve this unattainable look they constantly see in media advertising.

To try and solve this problem let’s answer the next questions.

  1. What is body image?
  2. What kind of trends in the media industry are we noticing now?
  3. How do the media influence our perception of body image?
  4. What could be the reasons behind this?
  5. What are the consequences of this kind of trend?
  6. What are some real suggestions on how to improve your body image?

Your body image is how you perceive, think and feel about your body. This may have no bearing at all on your actual appearance. For instance, it is common in Western nations for women to believe they are larger and fatter than they really are. Only one in five women is satisfied with their body weight. Nearly half of all normal weight women overestimate their size and shape. A distorted body image can lead to self-destructive behavior, like dieting or eating disorders. Approximately nine out of 10 young Australian women have dieted at least once in their lives.

So, the basic trend in the media industry at the moment is to promote slim, even skinny unnatural looking women’s bodies as being beautiful.

Women of all ages but especially young women look at magazines, TV, movies and other media products full of images that show skinny women’s bodies. And these are perceived by the subconscious mind of young women as being a role model to follow and aspire to be like. Achieving this skinny look does not come naturally; it inevitably leads to practicing some kind of dieting, excessive exercising or abnormal eating behaviors.

Twenty years ago, the average model weighed 8 per cent less than the average woman–but today’s models weigh 23 per cent less. Advertisers believe that thin models sell products. When the Australian magazine New Woman recently included a picture of a heavy-set model on its cover, it received a truckload of letters from grateful readers praising the move. But its advertisers complained and the magazine returned to featuring bone-thin models.

What could be the reason behind all this? Why has this fashion trend occurred now?

Why are standards of beauty being imposed on women, the majority of whom are naturally larger than any of the models?

The reasons for this according to some analysts, is an economic one. By presenting an ideal look which is difficult to achieve and maintain the cosmetic and diet product industries are assured of growth and profits. It is estimated that the diet industry alone is worth $100 billion (U.S.) a year. This is a lot of money and certainly worth their while to continue to foster emancipated women as being the norm.

And the consequences of this trend are huge. On the one hand, women who are insecure about their bodies are more likely to buy beauty products, new clothes, and diet pills or other diet supplies.

On the other hand, research indicates that exposure to images of thin, young, air-brushed female bodies is linked to depression, loss of self-esteem and the development of unhealthy eating habits in women and girls.

The level of eating disorders like anorexia and bulimia are increasing rapidly every year. It is estimated that around 5 per cent of women and 1 percent of men have an eating disorders like anorexia or bulimia or binge eating some time in their life.

And about 15 per cent of all young women have significantly distorted eating attitudes and behavior that can lead to developing anorexia or bulimia in the near future.

So, what would be some real suggestions on how to improve your body image without resorting to unhealthy eating habits?

The First one is to change your goal from weight loss to just improving your health. Second, is to focus more the internal beauty like improving your self-esteem, self-confidence and internal strengths of your character.

Get informed by reading up on body image issues and self-improvement books. And give yourself a break from women’s magazines and the mass media advertising for a while if you feel you maybe prone to this kind of false perceptions.

To sum up, the media does impact on women’s body image significantly and it can affect women’s physical and mental health in a negative way. And the only way to stop these negative effects coming from the media is to teach women not to judge themselves by the beauty industry’s standards and learn not to compare themselves to the cover girls. And also it is important to promote a healthy life style with emphasis on internal beauty like improving self-esteem and self-confidence. Not on being a stick like model.

http://www.eatingdisorder-cure.com

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Cervical Cancer Information – Women Care

Women health issues have always been majorly emphasized and given importance and one of the most threatening health issues is cervical cancer. It is the third most common type of cancer in women posing as a health threat. This kind of cancer is mostly found in the women between the age group of 15 to 44 years. The statistics in UK read out a death of 1100 women every year due to cervical cancer. Though it is generally prevented in U.S due to regular pap smear tests. This implies that one should get educated about this subject and ensure awareness and knowledge about online healthcare products and regard their health as their responsibility to maintain a healthy body and healthy life.

Cervical cancer may be defined as the malignant growth in the cervical area. It is caused by human papilloma virus (HPV) which is transmitted through STDs and the pre-cancerous condition is known as dysplasia which can be detected by abnormal pap smear results. This can last for years and can lead to cancerous cervix cells. This disease is tagged as “common cold” of all STDs and affects more than 80% of all sexually active adults, posing greatest risk to women having multiple sexual partners.

This lethal disease needs awareness as it can be treated if it is detected early. Use of condoms can reduce but does not always prohibit the contraction of this disease. Likewise, skin to skin contact with infected areas can spread the HPV virus. The best preventive measure is to have regular screenings and have a healthy body and immune system to fight these infections. Tobacco consumption has carcinogens which are harmful and smoking doubles the risk of abnormal pap smear. Avoiding these may decrease the risk or persistence of this disease.

The symptoms of cervical cancer may be pain during intercourse, pelvic pain, frequent urination, vaginal bleeding or unexpected vaginal discharge etc. Although these symptoms do not imply presence of cervical cancer but mark its possibility. abnormal pap smear may be detected by the regular cervical cancer screening tests. This pap smear test is not painful and involves sampling of cells from the cervix to examine it microscopically. Advent of new technology everyday helps in finding new ways of detecting abnormal pap smear in early stages.

Cervical cancer treatment is the most effective when it is detected in early stages and it involves surgical procedures like removal of uterus, ovaries or fallopian tubes, radiation or chemotherapy.

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Sexual Health: 3 Macrobiotic Home Remedies for Women

Is your love life suffering from low libido or lack of desire? Macrobiotics offers the natural secrets to revitalizing sexual health and libido.

A macrobiotic diet is a natural way to boost your metabolism and discharge toxins from the body, but there’s much more to health than just the foods you eat. A macrobiotic lifestyle focuses on eliminating mucous-causing foods-like dairy products, animal products, and unhealthy fats-from your diet. It also incorporates specific home remedies that cleanse and restore health.

Whole foods, herbs and supplements, and regular exercise are all part of the macrobiotic approach to maintaining all of the body’s organs – including women’s sexual and reproductive organs. If you’re looking for safe, natural, and powerful ways to spice up your love life, the following three macrobiotic home remedies may provide exactly the boost your sexual health needs:

1. Body Scrub

A body scrub not only helps improve sexual and overall vitality, it also increases blood and lymph circulation, removes dead skin cells, opens pores, and cleanses toxins. It’s easy to take a few minutes every day to add a body scrub to your regular cleansing routine:

1. Fill a basin with hot water. Wet an organic cotton washcloth and wring it out.

2. Scrub your extremities in a back-and-forth direction toward the heart.

3. Wet the washcloth again, wring it out, and move on to scrub another part of the body.

4. Remember to scrub your face, hands, each finger, and both feet.

The body scrub is most effective as a cleansing aid when it’s done twice each day, in the morning and evening.

2. Daikon Hip Bath

Dried daikon leaves are a natural remedy that helps dissolve mucous and stagnation in the reproductive organs. This hip bath is good for stimulating the metabolism and increasing libido. It’s recommended for all women’s health disorders, including ovarian and uterine diseases, vaginal discharge, painful menstruation, and low libido.

1. Add 5 bunches of dried daikon leaves to 5 quarts of pure water.

2. Bring to a boil and simmer 20 minutes.

3. Add ½ cup sea salt.

4. Pour the hot liquid into a bathtub. Add warm water until it reaches a level that will be waist height when you’re sitting in the tub.

5. Immerse yourself and cover the bathtub with a large towel to promote perspiration.

6. Sit in the daikon bath for 10-20 minutes.

7. After the hip bath, it’s best to go straight to sleep.

Do the bath for 7-10 consecutive days. It’s best to schedule the hip bath for immediately before bed and at least an hour after eating.

3. Umeboshi Douche

It’s possible to dissolve mucous stagnation in the reproductive organs by douching with a macrobiotic remedy made from umeboshi plums immediately after a daikon hip bath. Umeboshi douche helps to reduce vaginal discharge and inflammation.

1. Boil 3 umeboshi plums in 1 quart of pure water for 20 minutes.

2. Turn off heat and cool to body temperature.

3. Strain one cup of liquid and use as a gentle douche.

4. Repeat daily with the remaining liquid for ten days.

These simple but effective macrobiotic home remedies are a powerful way to help boost libido and improve your sexual wellness and the health of your intimate relationships.

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Fitness And Beauty World: An Ultimate Source Of Women’s Fitness

Fitness and Beauty World is an ultimate Women’s fitness website that provides them with complete information on several topics. These include Women’s health, fitness, diet trends, fashion, beauty, and nutrition. The website contains informatory Women’s health articles written by leading experts in the respective fields. In addition to this, it also features many active forums where you can discuss about anything with the other members of the forum. If you have any questions about a specific topic, simply post it on the related forum and you’ll get many responses.

If you’re a fitness freak and looking for detailed information and useful tips, Fitness and Beauty World is a complete online guide that covers all aspects of Women’s fitness and health. With an aim to promote Women’s health and fitness, the site discusses about many important topics including weight loss, weight management, how to get involved in fitness, when to eat, what to eat, and the like. The website also mentions the latest fitness trends, diet trends, how to keep yourself slim, fitness apparels, health concerns, fitness components and tools, among others. It also discusses the practical approach to fitness, how to stay young and fresh, and sports, exercises, yoga, and outdoors. It contains many articles written by leading experts to make women jump-start their fitness programs so that they can keep them healthy and strong.

The website also discusses in detail about family planning, hormonal contraceptive methods, body-building proteins, healthy foods, healing herbs, and so on. It is a complete online source of information and useful tips about Women’s fitness. Every week it adds new content to its database in order to promote health and fitness among women users. There are many active forums on the website where you can ask questions about anything. Simply post your questions and get responses from other members.

Fitness and Beauty World is the most comprehensive online source of beauty tips. If you’re looking for general information and experts’ suggestions on beauty, make-up, and skin problems, you’ve come to the right place. The website offers you complete information about skin care, hair care, eye care, body care, and hand and foot cares. It also provides you with make-up tips including hair styling, hair coloring, applying make-up, dressing, budget beauty treatments, anti-aging make-up tips, quick make-up, tanning, applying foundation and blusher, lip looks, and nail art.

You can also find information about what to wear, how to look slim, how to fix make-up blunders, balancing body imperfections, permanent make-up, facials, skin treatment, summer and monsoon make-up, bridal make-up, eye shades, eyelashes, and so on. Fitness and Beauty World offers you authentic information and useful tips about anything and everything related to Women’s fitness and health.

If you want to become a part of this fitness community, all you need to do is to visit the website and get registered. Simply choose a username and password and log in. You’ll get full access to all active forums. This also allows you to connect with other members of the forum. You can also follow them on Facebook as well as twitter. Fitness and Beauty World is one-stop online guide for authentic and latest information related to Women’s fitness, health, beauty, and nutrition. If you have any questions or want further assistance, feel free to contact them. Simply fill out a short application form and submit. You’ll be responded in shortest time possible.

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Healthy Diet Healthy Women

Women’s health (physical and mental) is closely related (and somewhat “mimics”) hormonal status and “balance” in the body.

Hormonal status here refers to the interplay between female sex hormones (oestrogen and progesterone), stress hormones (specifically cortisol), and thyroid hormones (TSH, T4, T3). Sex hormone production and balance is particularly sensitive to levels of stress hormones.

Stress has a profound effect on oestrogen/progesterone balance, as well as creating unnecessary inflammation in the body.

A hormonal cycle in perfect balance helps a woman to feel confident, empowered, healthy and happy. A woman who feels “out of sorts”, is depressed for no apparent reason, or shows other common signs and symptoms of hormonal imbalance (of which there are many), is either under too much stress, not taking enough exercise, and or, is eating a poor diet. She herself is out of balance!

Eating poorly results in the body not getting sufficient nutrients necessary to produce enough of the correct hormones in the correct balance.

Nutrients often lacking include essential fatty acids (especially GLA, EPA and DHA), B vitamins (especially B6), calcium and magnesium.

A “healthy diet for a healthy woman” should be “designed” to encourage normal healthy production, balance, detoxification and excretion of oestrogen and other hormones. The organs involved are the ovaries and adrenals (for production), the liver (for detoxification), and the kidneys and bowel (for excretion via faeces and urine). Naturally, these organs need to be in good working order, and nourished correctly!

The diet should contain a vast array of antioxidants and anti-inflammatory agents to dampen any internal inflammation. It should aim to lower insulin levels (minimising fat storage), and improve insulin sensitivity, i.e. the way in which the body handles sugars. This helps to burn fat, as well as minimising excess fat being converted to oestrogen.

(N.B. Fat cells can convert fat to a “bad” oestrogen via a biochemical process called aromatisation).

Soya protein seems to encourage fat loss in the body together with an improvement in the amount of lean muscle tissue. Soya (especially soy concentrates) contains high levels of beneficial plant oestrogens… known as isoflavones. Isoflavones help to re-balance levels of good and bad oestrogens, and promote a healthier oestrogen/progesterone balance. Non-soya food sources of isoflavones include fennel, flaxseeds (ground or milled otherwise they are largely indigestible), fenugreek, cumin and other spices, blueberries, and the herbs red clover, black cohosh and kudzu. Ground flaxseeds incidentally are a great “soluble” fibre source that promotes the excretion of oestrogen via faeces, and also minimises oestrogens being re-absorbed back into the body.

Green tea “catechins” also contribute to healthy oestrogen detoxification and excretion.

A diet that is rich in cruciferous vegetables and wholegrains supports healthy liver function…. specifically in the healthy detoxification of oestrogen and other hormones through the liver.

Diet

The diet should be as clean as possible. This means eating food that contains NO unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in itself) will ensure that all these biochemically and hormonally disruptive substances are kept to an absolute minimum.

Highly beneficial foods…

Nutritional science has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.

Soya foods and soy concentrates – tofu, miso, Tamari, tempeh, soya beans, soya milk and plain soya yogurt

Chickpeas and beans in general – mung beans are easy to soak and cook in 45 mins, or sprouted

Whole and ground Indian spices and herbs – fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric etc

Unpolluted oily fish (and other quality fish) and fish oil – choose high-grade unpolluted fish oil capsules

WHOLE grains – brown rice, wheat berries and rye berries (these are the whole wheat and rye grains that when soaked and cooked have a lovely chewy texture), barley, millet, whole oats

Cruciferous vegetables – broccoli, cauliflower, cabbage, and Brussels sprouts

Ground/milled flaxseeds – 2 tablespoons per day

Sunflower and pumpkin seeds -preferably ground

Almonds and walnuts – preferably ground

Berry fruits (especially blueberries, raspberries, blackberries etc.), a little melon and citrus fruits such as lemons. Warm/hot water with the juice of a fresh lemon is the best way to start the day.

Highly beneficial drinks…

Organic Green tea – steep for 5-10 minutes

Miso soup – you can buy sachets or just add hot water to a tsp of miso paste

Soya shakes – blend soya milk, yogurt, berries and ground seeds

Filtered water with a little lime or lemon juice – remember that urine colour is an excellent indication of hydration status. It should be pale yellow/straw colour the majority of the time… so drink enough water and other fluid to achieve this. Drinking sufficient water is vital for normal kidney function and excretion of oestrogen via urine.

Meal ideas…

The majority of the meals and foods I have chosen contain slow-releasing carbohydrates. Slow-releasing carbohydrates (often call “complex” or low-glycaemic foods) are digested and broken down in the gut relatively slowly, releasing their sugars steadily into the bloodstream. This results in a steady rise in blood sugar, sustained energy, as well as efficient fat breakdown and hormone control. Eating complex carbohydrates help increase and control energy levels; aids weight loss, and controls and encourage a natural appetite.

N.B. Re: Women’s health and hormone balance…

Eating natural whole foods keeps insulin levels low – high insulin increases testosterone and oestrogen production leading to potential oestrogen and/or testosterone dominance in relation to progesterone

Breakfast

* Berries with yogurt and cinnamon – Combine ½ a punnet of blueberries and ½ a punnet of raspberries with 100g of goat’s yogurt. Mix in 2 tablespoons of ground flaxseeds and sprinkle on top ½ tsp of ground cinnamon.

* A small bowl of oat porridge or cooked oatmeal made with soya or almond milk (Ecomil/Evernat). Add grated apple, a handful of whole almonds, or sunflower seeds and 2 or 3 tablespoons of natural “bio” yogurt.

* Fruit bowl with yogurt and flaxseed – chop 2 pieces of fruit, top with plain soya yogurt and stir in 2 tablespoons of ground or ready-milled linseeds (flaxseeds), with a soya milk or almond milk and hot water. Add ¼ tsp of cinnamon too.

* Smoothies in a glass – A blend of raspberries and strawberries, yogurt, soya milk or almond milk, and 2 tablespoons of milled/ground flaxseeds (available from some Sainsbury’s stores or health food shops), or wheatgerm. This meal provides essential fats, protein and fibre and flaxseeds (or other seeds) add a nutty taste to the mixture. A great start to the day!

Lunch

Chickpea dahl with dark green leafy and baby vegetable salad – gently fry off ½ tsp each of fenugreek seeds, coriander seeds and ground cumin. Add ½ can of chickpeas and 100g of cherry tomatoes. Cook gently for 10-15 mins. Make a salad of green leaves, chopped coriander, and add mange tout peas, sliced beetroot, cucumber, and sliced raw fennel. Drizzle with a little olive oil, balsamic or cider vinegar, and a little lemon juice. Serve with a slice of rye bread.

Dinner

Tofu and cruciferous veg stir-fry. Use a variety of cruciferous vegetables – broccoli, cauliflower, cabbage, and stir-fry with onion, garlic and ginger. Use Tamari or a spoon of miso (try brown rice miso) mixed in a little water as a base or marinade. Stir in 100-150g of cubed tofu, tossing the mix until the vegetables are “al dente”… cooked but with a slight crunch!

Snacks if you need them…

A small handful of whole almonds

Hummus and vegetable crudités

A small bowl of sliced melon, blueberries and raspberries

Do supplements help?

Coupled with a good hormone-friendly diet, supplements can further naturally balance and control hormone levels.

The following are examples of beneficial supplements for hormonal balance…

Fish Oil (containing EPA and DHA) – vital for production of healthy prostaglandins and anti-inflammatory substances in the body.

B Vitamins, taken as a “complex” – B vitamins together with EPA and DHA are paramount for healthy oestrogen/progesterone balance, AND liver function.

Antioxidants such as green tea extract, d-limonene, turmeric or other quality antioxidants to support healthy cellular ageing.

Other oestrogen-supporting agents – isoflavones, non-soy isoflavones, phytonutrients, active folates (supporting methylation), support female health at all stages as well as benefiting breast health, bone health and cardiovascular health.

Calcium together with other essential nutrients to support bone health – calcium must be in an absorbable form, and taken with other nutrients, such as magnesium, vitamin D and boron. Microcrystalline “hydroxyapatite” (MCHC) is the ultimate form of calcium for proper absorption into bone, and studies show this to be effective in improving bone density in postmenopausal women.

N.B. Always seek advice from a registered Nutritionist before embarking on a specific supplement programme.

Balancing herbs can be very helpful for many women in dealing with stress or sex hormone imbalance (particularly during the pre-menstrual phase and during and after menopause). Examples include chaste berry (agnus castus), dong quai, black cohosh, red clover, ginger, evening primrose, peony root, red raspberry leaf, and St. John’s Wort.

Many can be taken in isolation, or in combination with each other.

Always get professional advise before taking herbs, especially if you are on ANY medication, or hormonal treatment.

Exercise

Yoga and Pilates are two of the best forms of exercise for women to do regularly.

Stress management – meditation, deep breathing, cognitive behavioural therapy, transactional analysis (TA), are all useful and effective therapies and practises that can benefit women in a thousand ways!

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Empowering Women With Food: Our Physical Health

When people ask what I do, I tell them I help women with anxiety, diabetes and energy slumps flip their moods, transform their health, and skyrocket their energy… so they can focus on work and family instead of health problems.

Yet lately we’ve been hearing about empowering women, a wonderful trend. And it has me wondering whether I can – whether I do – empower women through food.

This brief post touches on physical health issues in women and how food can help prevent or reverse them.

Are Women’s Key Health Concerns Food-Related?

Some of the primary health issues of concern to women are heart disease, cancers (lung and breast cancers are the top 2), diabetes, hypertension, obstructive lung diseases, flu and pneumonia, and kidney disease. Of course, there are others.

Of the diseases above, the ones that may be considered food-related are the metabolic conditions: heart disease, breast cancer, diabetes, and hypertension. All of these have been shown to have their roots in insulin resistance. Helping women reverse these conditions with food and exercise is a specialty of mine, and I have a solid track record of doing so.

(Even colds and flu may be considered food-related to the degree that foods will either support the immune system or derail it.)

Another health concern for pregnant women is – or should be – autism in their babies. The risk of autism is greatly increased if the mom-to-be has one or more of the metabolic conditions listed above, and/or high cholesterol, high triglycerides or polycystic ovary syndrome.

Does Changing Diet Help Reverse Metabolic Conditions?

Most health information states that weight loss will lead to reversal of metabolic conditions. And yes, weight loss can and will absolutely help.

But how wonderful is it that just eating differently can set the changes in motion – even before the weight loss happens?

My approach focuses on setting metabolic changes in motion AND making them stick. To the degree that I show women how to eat in a way that can reverse insulin resistance and its associated diseases, I love being able to say that my work can and does empower women.

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Healthy Diet And Fitness Tips For Women

Women have a major influence on the overall health of all the members in a family. This is true whether the woman works inside or outside the home. In most households, women are the key decision makers when it comes to planning meals. They are usually the ones preparing food at home and planning grocery shopping lists. In general, women also tend to be more health conscious and care for other family members. Mothers can help get their children off to a healthy start by teaching healthy food and fitness habits at a very young age. Providing health and fitness tips to women helps the entire family.

A preventive strategy can help delay or reduce long term medical expenses associated with chronic illnesses like diabetes and heart disease. Most homes have a television, computer, or video game system which promotes a sedentary lifestyle. A healthy diet, regular exercise, and weight management are crucial for heart disease prevention. Getting regular exercise has become an organized activity even for children. A busy lifestyle also means that we need to plan and schedule time for daily exercise whether it is walking, yoga, jogging, or weight training at the gym. Yes, weight training does not always mean big muscles; this is a common concern among women. Weight training helps tone the body, strengthens bones and boosts metabolism. Free fitness tips and instructional videos on weight training and yoga are available online to help educate the public. Online fitness trackers can calculate the calories you burn with different physical activities, a helpful tool if you are on a weight loss program.

Women can set an example for the entire family by eating healthy and exercising regularly. Fad diets that focus on single foods or nutrients are not healthy and result in short term weight loss. Most people regain the weight when they eventually revert to old eating habits. A healthy diet for women is well-balanced and rich in nutrients. It not only supports weight management but also includes nutrients for unique needs like pregnancy, breast feeding, bone health, and anemia (related to menstrual issues). Nutrition and diet are among the most popularly searched for topics on the internet. Use common sense and good judgment, check your online sources of information. Follow diet tips for weight loss offered by qualified professionals like registered dietitians and doctors. Beware of miraculous weight loss potions, pills and powders; remember that it takes time to gain weight and even more to lose it.

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