A woman's nutritional needs are much more specific than a man's. Pam Peeke, M.D., M.Ph., author of Fight Fat After 40 (Viking 2000) and assistant professor of medicine at the University of Maryland School of Medicine explains why:
"Women are special. They have unique nutritional requirements to keep them energized and focused, especially as they age. And that means over the age of 30! Here's a great list of foods that every woman needs to incorporate into her weekly diet to guarantee that as each year goes by, she stays as healthy and fit as she can."
So, just because you work like a man and play even harder, your diet really should be a little more ladylike. Here are some of the most nutrient packed foods to help you get everything you need to fuel that beautiful, wonderful, womanly body.
10. Soy Protein: Found in products like tofu, soy milk, soy nut butter and cereal. Soy protein is heart healthy and rich in phytonutrients. Aim for up to 25 grams of soy protein each day.
9. Whole Grains: They are high in fiber and allow you to stave off digestive problems that are so common in women. Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, barley and quinoa.
8. Foods Rich in Folate: foods such as oranges, asparagus, fortified cereals and beans. Folate is important during pregnancy to ensure proper neural tube development of the fetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.
7. Cranberries and Cranberry Juice: The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, which helps to ward off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.
6. Water: Though it is not a food, water is important for all metabolic processes in the body. It also helps with digestion, weight loss and improves the appearance of the skin. Drinking eight to 10, eight-ounce glasses of water each day is key, but eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake.
5. Nuts: Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an ounce a day. That's 28 peanuts, 14 walnut halves and only 7 Brazil nuts.
4. Green Leafy Vegetables: This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to your diet. Try to get at least three servings of vegetables each day.
3. Fruits Rich in Vitamin C: These include citrus, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary disease. Fit 2 to 3 servings of fruit into your daily diet.
2. Iron-rich Foods: Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are garbanzo beans, lean beef, Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men
1. Calcium-rich Foods: Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains. Check this list to see how much calcium you need each day:
Dietary Reference Intakes (DRIs)
4 to 8 years: 800 milligrams
9 to 13 years: 1300 milligrams
14 to 18 years: 1300 milligrams
19 to 50 years: 1000 milligrams
51 to 70+ years: 1200 milligrams
Source: The FoodFit Company
5.23.2011
5.13.2011
Lack Of Sleep May Promote Obesity
It is known that short-term sleep deprivation increases plasma concentrations of ghrelin (a hormone related to increased appetite) and decreases those of leptin (a hormone related to satiety.)
In a randomized crossover study, researchers studied twelve normally healthy non-obese men to observe the effect of sleep deprivation on energy intake and physical activity. During the first night of each 48-hour session, subjects had either 8 hours (from midnight to 8:00 a.m.) or 4 hours (from 2:00 a.m. to 6:00 am. of sleep. All foods consumed thereafter (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten with no restrictions. Physical activity was also recorded. Sensations of hunger, perceived pleasantness of the foods, desire to eat some foods, and sleepiness were also evaluated.
In comparison with the 8-hour sleep session, subjects consumed 559 (22%) more calories on the day after sleep restriction, and hunger was higher before breakfast and dinner. Researchers observed no change in the perceived pleasantness of the foods or in the desire to eat the foods. Physical activity was slightly higher after sleep restriction than after 8 hours of sleep, even though the sensation of sleepiness was more apparent.
In this group of healthy men, one night of reduced sleep led to an increase in food intake and, to a lesser extent, physical activity-related energy expenditure. Although further research is needed to confirm the results of this small study, these results suggest that sleep restriction could be a factor that promotes obesity. B. Romer MA .
Go get some zzzzz's! :)
In a randomized crossover study, researchers studied twelve normally healthy non-obese men to observe the effect of sleep deprivation on energy intake and physical activity. During the first night of each 48-hour session, subjects had either 8 hours (from midnight to 8:00 a.m.) or 4 hours (from 2:00 a.m. to 6:00 am. of sleep. All foods consumed thereafter (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten with no restrictions. Physical activity was also recorded. Sensations of hunger, perceived pleasantness of the foods, desire to eat some foods, and sleepiness were also evaluated.
In comparison with the 8-hour sleep session, subjects consumed 559 (22%) more calories on the day after sleep restriction, and hunger was higher before breakfast and dinner. Researchers observed no change in the perceived pleasantness of the foods or in the desire to eat the foods. Physical activity was slightly higher after sleep restriction than after 8 hours of sleep, even though the sensation of sleepiness was more apparent.
In this group of healthy men, one night of reduced sleep led to an increase in food intake and, to a lesser extent, physical activity-related energy expenditure. Although further research is needed to confirm the results of this small study, these results suggest that sleep restriction could be a factor that promotes obesity. B. Romer MA .
Go get some zzzzz's! :)
5.03.2011
7 Simple Food Remedies
Here are some things to try to banish the occasional headache or upset tummy with remedies straight from your kitchen.
1. Banana-cure for stress or anxiety
According to Molly Kimball, RD, a medium banana has only 105 calories and 14g of sugar, it fills you up, provides a mild blood sugar boost and has 30% of the day;s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
2. Raisins-cure for high blood pressure
Sixty raisins-about a handful-contain 1g of fiber and 212 mg of potassium. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
3. Yogurt-constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.
4. Can of tuna-cure for a bad mood
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD.
5. Basil-cure for tummy troubles.
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD. Use minced fresh basic in sauces or salads.
6. Pear-cure for high cholesterol
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.
7. Orange Juice-cure for fatigue
The fructose in a 4 ounce glass is a perfect pick me up. Some studies suggest that vitamin C's ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.
1. Banana-cure for stress or anxiety
According to Molly Kimball, RD, a medium banana has only 105 calories and 14g of sugar, it fills you up, provides a mild blood sugar boost and has 30% of the day;s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.
2. Raisins-cure for high blood pressure
Sixty raisins-about a handful-contain 1g of fiber and 212 mg of potassium. Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.
3. Yogurt-constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics. The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.
4. Can of tuna-cure for a bad mood
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD.
5. Basil-cure for tummy troubles.
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria. Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD. Use minced fresh basic in sauces or salads.
6. Pear-cure for high cholesterol
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.
7. Orange Juice-cure for fatigue
The fructose in a 4 ounce glass is a perfect pick me up. Some studies suggest that vitamin C's ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.
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