Nurturing Ourselves with Body Nourishing Diets

Man is what he eats

Eat healthy foods, become physically healthy. But your dietary habits can affect far more than your physical self -- they can make or break your self-esteem.

First, Seek Pleasure

What excites you? Makes you laugh or smile? When is the last time you "played"? You might not be accustomed to considering these things in the context of your diet and physical health, but if you're drawing blanks in answering these questions, it's time to make a change -- for your body as well as your mind.
In her book "The Emotional Energy Factor: The Secrets High-Energy People Use to Beat Emotional Fatigue," psychotherapist Mira Kirshenbaum explores a number of findings regarding energy and emotional fulfillment. After surveying nutritionists, endocrinologists and sports medicine experts, she concluded that 70 percent of a person's total energy is related to emotions. Feeding your emotional self with activities, relationships and practices you enjoy is more important than any other factor in promoting energy and a sense of well-being.
Your diet should promote pleasure as well. Savoring your food, dining with loved ones and creating visually pleasing dishes all promote physical health, a sense of gratitude and self-esteem, according to Stanley J. Gross, a psychologist and author of "Pathways to Lasting Self-Esteem." If you're in the beginning stages of increasing your self-esteem, Gross suggests setting an unusual goal: developing the ability to experience pleasure when you desire it. Contemplating the pleasure of food before each meal is a first step.
Don't Let "Diet" Be a Verb
As you seek to improve your emotional and physical health related to food, consider the words you use to describe your quest. Are you eating a healthy diet -- or are you dieting?
Dieting typically promotes deprivation -- of your favorite foods, entire nutrient groups or sufficient amounts of calories -- and can pose serious damage to your sense of self-worth. Regardless of well-publicized findings that dieting rarely leads to long-term success and may pose risks, Americans spend more than $40 billion annually on dieting and dieting-related products.
"Unfortunately, most women and many men base their self-value on how they look and what they weigh," said eating disorder specialist and registered dietitian Ellen Reiss-Goldfarb. "One of the most important things I tell people is to avoid deprivation. It leads to disordered thinking and, possibly, bingeing."
Consuming too few calories also forces your body into starvation mode -- a condition in which your body reserves fat and your metabolism slows down. Severely limiting carbohydrates increases your risk for depressive moods and foggy thinking, as well as less serious but socially isolating conditions such as bad breath.
A more effective approach, according to Reiss-Goldfarb, involves eating primarily healthy foods and incorporating modest amounts of pleasurable, or "treat," foods. Having white bread, pizza or dessert on occasion can help prevent food cravings and fixation on foods you "can't" have -- a fixation that is the perfect setup for emotional distress and overeating. Tell yourself you're worthy of healthy foods but also have the right to enjoy occasional indulgences.
Breakfast for a Better Life
Many people mistakenly think that skipping breakfast is a sign of self-control, Gross says in "Pathways to Lasting Self-Esteem." But eating poorly or too little during morning hours often leads to low blood sugar, moodiness, excessive hunger and overeating. A healthy, balanced breakfast, on the other hand, jump-starts your metabolism, boosts your energy, helps you think clearly and provides a prime opportunity for self-nurturing.
Gross says breakfast should contain complex carbohydrates, high-quality protein and healthy fat. Replace your typical pastry, latte or lack of breakfast, for example, with old-fashioned oatmeal topped with low-fat yogurt, fresh fruit and toasted almonds.
Starting each day with self-care may strengthen your willingness to care for yourself the remainder of the day. A healthy breakfast routine may also help you reach or maintain a healthy body weight -- another factor that will enhance your self-esteem.
Take Aim at Toxins
Do specific foods trigger poor self-esteem? Probably not. Eating a generally unhealthy diet rich in added sugars, saturated fat and preservatives, however, is unlikely to fuel positivity. Every meal and snack provides an opportunity to make healthy or unhealthy choices and to seek pleasure or not. What you choose does make a difference.
Consider the balance of two vital nutrients in the typical American diet: omega-6 fatty acids and omega-3 fatty acids. While both are essential to human health, Americans tend to consume excessive amounts of omega-6 and too little omega-3. High dietary levels of omega-6 fatty acids increase inflammation and may dampen hormonal levels and moods. Most omega-6 fats are found in vegetable oils -- such as safflower, corn and sunflower -- and in meat.
"I'm a big fan of fish oil and omega-3 fatty acids," Reiss-Goldfarb said. Eating more fish, flaxseed, walnuts and canola oil, she said, may help relieve depression, hormonal imbalances and infertility.
By eating primarily fresh, whole foods, such as fruits, vegetables and whole grains, you are taking care of your body -- a practice known to bolster self-esteem. Complex carbohydrates also boost production of feel-good brain chemicals, such as serotonin.
Reach Out to Rise Up
It's easy to become so focused on the internal aspects of physical and emotional health that you neglect external factors such as support from others -- and that could be a big mistake. Whether you turn to your spouse, your best friend or a therapist, emotional support is important for making lasting, healthy changes in your diet and self-esteem.
J. Scott Shonka, a personal trainer and lead drill instructor at Extreme Bootcamp in Santa Monica, California, offers succinct advice: Choose your friends wisely. "Eat and exercise with a friend with similar goals who cheers you on," he advised. "Anyone who puts you down is bad news."
Addressing underlying emotional issues before or while making dietary changes is also important. If you carry excess body weight, diet compulsively, have disordered attitudes about your body and food or frequently turn to food to cope with emotional stress, seek therapy that addresses your emotional and behavioral health.

Healthful Meals for Heart

Keeping your heart in good shape requires more than exercising regularly and eating healthful meals. It's about eating the right kind of foods, which nurture the heart and keep it in tip-top shape. Instead of scouring the Web for recipes and meal plans, stick to these 25 best heart-healthy foods and you'll be set.
1-5
One of the best foods you can eat for your heart is oatmeal. Loaded with omega-3 fatty acids, calcium, fiber and folate, you're sure to get a kick start at breakfast with a steaming bowl of oatmeal. Even an oatmeal raisin cookie or two has benefits. Another food to try is almonds, which offer vitamin E, fiber and omega-3 fatty acids. They're great as a yogurt or salad topper. A glass of red wine with dinner is a time-tested tradition and it's been directly linked with improving HDL "good" cholesterol. Brown rice is a diet staple, and it offers valuable nutrients such as magnesium and fiber. It's quick to make and incorporate into dinner or a veggie-based snack. Tuna is another great heart food, chock full of omega-3s and niacin. Make a quick tuna salad or use it as a spread on whole grain crackers.
6-10
As we move down this top-25 list, you'll notice that the kinds of foods good for the heart are varied and even delicious. Blueberries offer beta-carotene, vitamin C, calcium and potassium. Blueberries also make a great cereal topping or salad mix-in. Salmon also offers omega-3s and makes for a fantastic main course for dinner or lunch. Black beans are tasty and offer magnesium, fiber and vitamin B complex. Just mix them into a stew for a hearty addition. While not everyone's favorite, soy milk is also heart healthy, with niacin, folate, magnesium and vitamin B complex offering plenty of incentive to pour it over your cereal. Likewise, ground flaxseed contains fiber and omega-3 fatty acids, making it perfect for a crunchy addition to yogurt, cereal or cookies.
11-15
Tofu is a great choice for the heart because it contains potassium, calcium and niacin. Plus, you can marinate it in just about anything and it'll take on its flavor, making for an excellent red meat substitute. For a nice salad topper or mix-in for pasta or muffins, try walnuts, which contain folate, fiber, and polyunsaturated fats along with omega-3s. You can try asparagus, which contains vitamin B-complex, fiber and beta-carotene, making it the perfect side dish for lunch or dinner. Spinach is another great veggie, with plenty of fiber, calcium and potassium to keep your heart happy. Try adding it to sandwiches and salads instead of lettuce for a healthier punch. You can't beat sweet potatoes for tastiness and heart-healthiness. It contains fiber, beta-carotene and numerous vitamins. Cook one up for a baked potato alternative or slice it up and bake for heart-healthy fries.
16-20
Many fruits are great for heart health as well. For instance, oranges offer beta-carotene, vitamin C and potassium. Papaya is another fruit that's great for the heart, with vitamin C, vitamin E, calcium and potassium. Plus, you can add it to salsa or just eat it as a part of a fruit salad. Cantaloupe is another good choice, with lutein, beta carotene, vitamin C and fiber. You can eat half a cantaloupe for breakfast or even a snack. And there's always carrots, which offer beta carotene and fiber for optimum hearth health. Baby carrots or even shredded carrots tossed in muffin batter can keep this healthy veggie as a diet staple.
21-25
Many vegetables are heart-healthy include broccoli, which contains vitamin C, vitamin E, fiber and potassium, and is easy to incorporate into soups and dips. Bell peppers are delicious and easy to include in sandwiches and wraps once roasted, plus they contain vitamin B complex and fiber. You might also wish to include tomatoes in your diet, which contain lycopene and vitamin C as well as folate and fiber. Eat a fresh tomato pizza or add slices to your sandwiches and salads. Tea is also good for the heart, with flavonoids and catechins. Start your day with a cup of green tea for a mild and delicious drink. And for a special treat, you can indulge in dark chocolate, which contains flavonoids and reservatrol, which are great for the heart and can lower blood pressure.

Healthful Meals for Heart

Healthful Meals for Heart
Oatmeal, almonds and a few surprises

Finding Healthy Sereals

The Healthiest Breakfast Cereals
10 nutrient rich options

Shopping for Healthy Sereals

Shopping for cereal can be confusing because of the many different options available. A healthy cereal should provide you with a bowl full of good nutrition: low calories, high fiber, high protein and packed with vitamins and minerals to give your body a healthy start to the day. Even with the nutritional benefits in mind, you also want to be sure that your cereal tastes good. With the right information you can be certain that your next bowl is going to be good for your health.
Kellogg's Frosted Mini Wheats
Frosted Mini Wheat's 24 biscuit serving offers a generous 6g of protein and 6g of fiber. This cereal earned a "good" rating overall by Consumer Reports, despite having 12g of sugar, because of its overall nutritional profile. At only 200 calories for this large serving, this cereal comes in several different flavors to give variety to your breakfast.
Post Grape Nuts
While the half-cup serving size may seem small, these tiny nuggets are full of whole grains and are an excellent source of fiber with seven grams. Both the Dietary Guidelines for Americans and Canada's Food Guide recommend that every person receive at least half of their daily grains in the form of whole grains, making Grape Nuts a top pick. The 6g of protein you'll eat will keep you full as your morning passes. High in iron, Grape Nuts can also be a crunchy topping to a fruit and yogurt parfait.
General Mills Cheerios
Commonly given to children learning to eat table foods, Cheerios is a low-calorie choice with 100 calories per cup. This cereal tops the healthiest cereal list because of its low sugar content at just 1g. The Children's Hospital of Boston has selected Cheerios as a healthiest cereal pick, which should give parents confidence that their children are eating a healthy breakfast when they serve this cereal.
Kashi Go Lean Crunch
Kashi Go Lean Crunch cereal's one cup serving is worth the 3g of fat it serves. This breakfast cereal comes with 9g of protein and 8g of fiber, which will leave you feeling satisfied longer. Its slight sweetness and cinnamon taste will leave your taste buds happy.
General Mills Total Whole Grain
Total Whole Grain cereal meets the criteria determined by the USDA's whole grain recommendations for an unsweetened, ready-to-eat cereal. With nearly 100 percent of most vitamins and minerals in a single 3/4 cup serving and just 5g of sugar, eating a bowl of Total cereal would eliminate your need for a multivitamin.
General Mills Fiber One
If high fiber is what you are after, Fiber One should be the box you reach for. With a substantial 14g of fiber in a half-cup portion, you will receive more than half of your daily fiber needs with just one serving. Top on the high fiber cereal list at Tufts University, Fiber One is low in calories, fat and sodium. This sugar-free cereal tastes great topped with fresh fruit.
Kellogg's Special K Protein Plus
Serious athletes and individuals with higher protein needs will be excited to taste these lightly sweetened flakes. Providing 10g of protein in a 3/4 cup portion, this low-calorie, low-sugar cereal also gives a high dose of fiber at 5g per serving. The University of Arizona recommends their student athletes carry high protein cereals in small bags to use as snacks, which is a solid snack recommendation for anyone needing extra protein.
General Mills Kix
With the slogan 'Kid Tested Mother Approved' printed on the box, Kix is worth a try. With one of the larger serving sizes among healthy cereals at 1 1/4 cup, Kix has a deliciously sweet taste with only 3g of sugar. Made with whole grain corn, Kix provides 3g of fiber in each bowl.
Kellogg's All Bran
Low in calories, this cereal offers a substantial 10g of fiber in each serving. With 4g of protein and only 80mg of sodium, this cereal can become a healthy part of your diet throughout the day. Kellogg's offers recipes to turn All Bran into delicious meal options, such as biscuits and a crumb coating for baked fish. For diabetics, bran cereals are recommended by the American Diabetes Association.
Quaker Oats-Quick Oats
With the oats rolled thinner during manufacturing, the quick oats variety of oatmeal retains their nutritional value but cook in less time. Each serving provides 5g of protein and 4g of fiber. The Mayo Clinic recommends oatmeal's soluble fiber as it may help to lower high cholesterol. Oatmeal offers you some flexibility to individualize your breakfast. Naturally low in sugar and sodium, try topping your bowl with dried fruit or cinnamon for added flavor.

Boring Brown Bag Lunch with Easy-to-Make, Delicious Substitute

Bringing lunch from home saves you money, helps you avoid the lunch-hour crowds and is an excellent way to ensure you're getting a nutritious meal. 


"Healthy brown-bag meals can reduce fat, calories and sodium in our diets, improving overall health," said Amber Massey, a Dallas-based registered dietitian and food blogger. 


But let's face it, the typical brown-bag lunch is a little, or maybe a lot, boring -- especially when you keep pulling the same foods from your brown bag day after day. However, it doesn't have to be that way. Making just a few tweaks to some lunchtime classics brings fresh new flavor and added nutrients to those old standbys.
The Classic: Tuna Salad / The Makeover: 
Salmon and White Bean Salad Over Spicy Greens
You may be quick to order baked or broiled salmon at your favorite restaurant, but perhaps you've never even considered buying the canned variety that lines the shelves of your local grocery store. Well, you're missing out on a nutritious taste treat.
Not only does salmon tend to be moister and retain more flavor when canned, it also provides a generous dose of heart-healthy omega-3 fatty acids.
Combine a can of salmon with half a can of drained, rinsed white beans for creaminess. Instead of mayonnaise, make a light dressing with fresh lemon juice, extra-virgin olive oil, fresh dill and finely chopped shallots. Serve over spicy greens such as arugula or watercress and top with sliced almonds and chopped radish for crunch.
The Classic: Peanut Butter and Jelly / The Makeover: 
Almond Butter With Fresh Fruit
Is there any lunch more quintessential than a PB and J? The combination of creamy peanut butter, sweet jelly and soft bread truly satisfies midday hunger pangs. However, peanut butter, jelly and even bread can be chock-full of refined sugar, which can bring on an energy crash.
To avoid added sugar and hydrogenated oils, look for all-natural varieties of nut butter. For a change of pace, try almond butter or look for butters made from cashews, walnuts or even pumpkin seeds. For sweetness, replace sugary jelly with slices of fresh fruit, such as apricots or strawberries. Sandwich it all between two slices of whole-wheat bread, which provides a healthy dose of fiber to help keep you full.
The Classic: Turkey Sandwich / The Makeover: 
Turkey Wrap With Avocado, Chopped Egg, Sunflower Seeds and Tomato
"Lunch needs to carry you through the afternoon, so it's important to eat foods that will digest slowly, releasing nutrients and energy over a long period of time," said Dawn Viola, chef, recipe developer and food writer.
Lean sliced turkey is an easy choice for brown-bag lunches. But instead of the traditional, aka boring, toppings, Viola suggests using items that not only taste great, but also add essential nutrients. Try avocado, hard-boiled eggs, sunflower seeds and fresh tomatoes. Wrap it all in a multigrain tortilla for a nutritious on-the-go meal that provides protein, fiber, energy-boosting fruit and a small amount of healthy fat from the avocado. It's just the right mix to keep you feeling fuller longer and prevent late-afternoon binging.
The Classic: Ants on a Log / The Makeover: Celery With Hummus, Black Olives and Dried Currants
Perhaps you haven't had this old-fashioned snack since you were in grade school, but it's a classic for a reason -- crisp celery, creamy peanut butter and sweet, chewy raisins satisfy cravings.
For a grown-up version, trade the peanut butter for low-fat hummus. To prepare, combine a can of drained, rinsed chickpeas with 1 garlic clove, 1/4 cup water, 2 tbsp. of tahini, or sesame paste, 1 tbsp. of fresh lemon juice, 1 tbsp. of extra-virgin olive oil, and 1/2 tsp. of salt in a food processor. Blend until very smooth and whipped. Spread the hummus on celery sticks and top with one or two pitted Greek olives and a few antioxidant-rich dried currants.
The Classic: Ham and Cheese / The Makeover:
Prosciutto and Provolone With Granny Smith Apple
"Every week challenge yourself to try something new," said Viola. Not only does this encourage you to branch out and eat a variety of healthy foods, it also can be fun to explore different ingredients.
Instead of deli ham, Italian prosciutto is a tasty alternative. When you use high-quality ingredients like imported prosciutto and provolone, you need a smaller quantity to gratify your taste buds. Just a few slices of the salty and buttery specialty ham and one or two pieces of the sharp, nutty cheese go a long way -- especially when paired with a tart, crisp green apple on thinly sliced whole-grain bread. If you have access to a skillet, press the sandwich into a panini using just a light drizzle of olive oil. Or to go bread-free, wrap wedges of a Granny Smith apple in prosciutto and provolone. 
With just a few simple swaps, you can transform your brown-bag lunch from a yawn into a high point of your day.

Boring Brown Bag Lunch

Brown Bag Makeovers
New twists on classic lunchtime favorites

Right Milk for Right Health

Right Milk for Right Health
Drink up some extra nutrients with these options

Right Milk for Right Health

Mooo-ve over cow’s milk, it’s time to make room in the dairy case for all the new non-dairy alternatives—from soy and rice  to coconut and hemp. Here’s how all the newfangled “milks”  in the dairy case stack up nutritionally against cow’s milk.
COW’S MILK
One Cup Serving (skim): 80 calories, 0g fat, 0 g saturated fat, 8 g of protein, 30% DV Calcium and 25% DV Vitamin D. Milk also offers potassium, phosphorus, vitamins A, vitamin B12, riboflavin, and niacin.
Glass Half Full:
Cow’s milk is loaded with nutrients and it’s also a natural good source of whey protein, a high-quality protein with all of the essential amino acids (“building blocks”) your body needs. Whey protein is also one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis.
Sour Stat: About 25% of the U.S. population is unable to digest lactose, the sugar naturally found in milk. While some health experts recommend modifying the types and amounts of dairy for acceptance, seeking an alternative source of milk may be another option.
Bonafied Bonus: Whole and 2% milk contain unnecessary saturated fat so always choose skim or 1% low fat milk; your heart and waistline will thank you.
SOYMILK
One Cup Serving (original flavor): 100 calories, 4 g fat, 0.5 g saturated fat, 6 g protein, 30% DV calcium and 30% DV vitamin D. Soy milk also offers vitamin A, iron, riboflavin, folate, vitamin B12, potassium and magnesium.
Glass Half Full: Soy protein has earned the FDA’s stamp of approval in supporting heart health recommending 25 grams of soy protein per day.
Sour Stat: According to the American Cancer Society, research shows no benefit or harmful effects when no more than three servings of soy are eaten per day as part of a healthy diet. Higher doses of soy however may have “estrogen-like” effects that may impact risk for certain estrogen-dependent tumors. The society recommends that breast cancer survivors avoid high doses of soy which can be found in powders and supplements.
Bonafied Bonus: Soymilk is also 100% lactose free and is available in a convenient shelf stable container.
COCONUT MILK
One Cup Serving (original flavor): 80 calories, 5 g fat, 5 g saturated fat, 1 g protein, 45% DV calcium, 25% DV vitamin D, 50% vitamin B12.
Glass Half Full: Coconuts are a source of medium-chain fatty acids and while inconclusive, there is some research revealing that MCFAs may play a role in increasing metabolism.
Sour Stat: All of the fat found in coconut milk is the unhealthy, saturated type. And while coconut milk makers defend that it’s made up of MCFAs vs. long-chain fatty acids (LCFAs), the jury is still out on whether or not there is a difference in how these fatty acids affect LDL cholesterol levels.
Bonafied Bonus: A lactose-free option, coconut milk also provides 50% more calcium than is found in cow’s milk and is unique in providing 50% of the Daily Value of vitamin B12.
ALMOND MILK
One Cup Serving (original flavor): 60 calories, 2.5 g fat, 0g saturated fat, 45% DV calcium, 25% DV vitamin D and 50% DV of vitamin E. Almond milk also offers riboflavin, vitamin B12 and zinc.
Glass Half Full: Lower in calories and offering 50% more calcium than cow’s milk, this almond drink has a lot of offer the milk department. Like many of the other non-dairy sources, almond milk is 100% lactose free.
Sour Stat: Almonds are a tree nut which is one of the eight most common food allergies; a list that also includes proteins in milk, eggs, peanuts, soy, fish, shellfish and wheat.
Bonafied Bonus: Almond milk is unique in its vitamin E offerings meeting 50% of the DV. Vitamin E is a powerful antioxidant shown to help support your heart and brain.
RICE MILK
One Cup Serving (original): 120 calories, 2 g fat, 0g saturated fat, 1 g of protein, 30% DV calcium, 25% vitamin D, 25% DV vitamin B12. Rice milk also provides phosphorus.
Glass Half Full: Rice milk is dairy and nut free to it’s a great option for anyone with these specific allergies.
Sour stat: The highest calorie option at 120 calories per cup, rice milk is also on the low end of protein.
Bona fied Bonus: Rice milk offers shelf stable options.
HEMP MILK
One Cup Serving (original): 100 calories, 6 g fat, 0.5 g saturated fat, 2 g of protein, 30% DV calcium, 25% vitamin D, 25% DV riboflavin, 25% vitamin B12. Hemp milk also provides phosphorus and magnesium.
Glass Half Full: Hemp milk is made from the seeds of the edible part of the same plant used to make marijuana but it doesn’t contain any of the drug that will lead to the munchies. Hemp milk offer omega-3 and omega-6 fatty acids and provide 10 essential amino acids, making it a good vegetarian source of protein.
Sour stat: Providing only 2 grams of protein per cup, hemp milk is on the lower end of the protein spectrum.
Bonafied Bonus: Hemp milk has a thicker, nuttier taste compared to soy or cow’s milk.

Chocolate and Women's Health

I am telling you women, do not be afraid of chocolates, why do you avoid them, like plague, thinking that chocolate contains will make your diet and weight-loss plans go haywire, well it is not true and has no bad impact on women’s health.
Chocolate is something really good as it has always been associated with love and comfort and feels delicious in the mouth, even if you look at it from health point of view, in order to maintain women’s fitness, chocolates induces the production of endorphins in the body, endorphins being hormones that reduce the feelings of pain in the body and makes the body feel pleasure in its stead.
Women should not fear eating chocolates; whatever cravings chocolate induces in a woman is all in her mind and has nothing to do with women’s health issue. In fact, chocolate can be beneficial and healthy for women’s fitness, if eaten in the correct manner.
Remember that chocolate should be eaten as a treat rather than a snack. If one is feeling hungry, she should eat a proper meal which is not loaded in calories. Eating chocolate when one is hungry only leads to bingeing. Besides, research has proven that consuming chocolate when one is not hungry lessens the craving for it and has no impact on women’s fitness.
For, women’s fitness sake, chocolate should be taken slowly and should be eaten with delight as it reduces the level of stress also and works amazingly well for women’s health. A third thing to remember about eating chocolate is that less is more. Eat simple plain chocolate rather than having a cookie laden with chocolate chips, simply because there is more chocolate in a small bar than in a cookie.
Lastly, chocolates should be kept in a place that is not easily accessible so one would not give in to a sudden binge if the cravings hit her.
Believe me! Chocolates are not to be feared. They are comfort foods and should be considered as a treat and a reward for a healthy life and act as a ‘stress reliever’ for women’s health.

Healthy Women Nutrition

Taking a healthy and nutritious diet is necessary for every woman. Whether you are taking vegetarian diet or a nutritious diet based on carbohydrates/proteins, remember that nutrition can easily cure your diseases. Follow these nutrition tipsfor healthy living.

For women, this nutrition tip suggests that women go through monthly cycles, and pre-menopausal stages regularly which mean that they need iron in a good quantity. Iron deficiency is very common among women, so it is recommended that their iron intake for pre-menopausal stage should be 18 mg, and should be increased to 27 mg for pregnant women. This nutrition guide for women is to regularly include iron-rich foods such as meat, shellfish, beans and enriched cereals in their diet.

In order to maintain body fitness, calcium and vitamin D intake is essential for women. Calcium builds and strengthens bones and teeth. This helps in maintaining normal heart beat and regulating blood pressure. Calcium supplements help women relieve PMS. The nutrition guide for average adult women should be calcium and vitamin D 1000 mg and 200 IU respectively.

The vegetarian diet for woman should consist of kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc. packed with vitamins A and C, fiber and phytonutrients. According to 2005 Dietary Guidelines, one should have 2 1/2 cups of vegetables daily.

The nutrition tip for women is that they should take berries as they are loaded with vitamin C, folate, fiber and phytonutrients. Fresh berries are powerful disease-fighting foods. Cranberries, for instance, are shown to decrease incidences of urinary infection in women.

In order to combat body diseases, improve your body fitness; eat breakfast regularly as it gives you a fuel for a new day. When we skip a meal, our metabolism works slowly.

We then tend to overeat at the next meal. The nutrition tip states that include at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

What are the foods that contain Vitamin D?

A healthy diet includes a variety of vitamin D foods. Vitamin D is a fat–soluble vitamin stored in the fat of the body. There are only a handful of foods rich in vitamin D and they mainly come from fish. The good news is eating foods rich in vitamin D is not the only way to get that essential daily dose. Exposure to the sun for a few minutes each day will provide a daily dose of vitamin D. However, the use of sun blockers inhibits the body’s ability to absorb vitamin D making it important to know what vitamin D foods to eat regularly. From birth to the age of 50, a person needs 200 IUs (International Units) each day. From the age of 51 to 70 the amount of Vitamin D intake should be doubled to 400 IUs. Past the age of 71, the intake should be increased to 600 IUs of Vitamin D.
Cod liver oil. Just one tablespoon of cod liver oil contains the highest level of vitamin D at 1,360 IUs. Cod liver oil is a thin, pale yellow oil traditionally made in a wooden barrel from cod livers fermented in seawater. After about a year, the cod liver oil is removed. The modern method of extracting cod liver oil is cooking the cod, then extracting the oil. The health benefits besides a high concentration of vitamin D are treatment for painful arthritic joints, multiple sclerosis, and even certain cancers in some countries. The downside of taking cod liver oil in capsules is the chance of mercury poisoning.
Salmon. Eating a three ounce serving of cooked Salmon contains 447IUs of vitamin D. Salmon is a healthy oily fish with high levels of protein and omega-3 fatty acids, which reduces dangerous inflammation in the body and provides high levels of vitamin D. Salmon can be eaten fresh, canned, or smoked. Salmon is a great source of B12, niacin, selenium and calcium.
Mackerel. A three ounce serving of cooked Mackerel contains 388 IUs of vitamin D. Mackerel is another oily fish that contains high levels of protein, selenium, niacin, vitamins B6 and B12. Mackerel is good for heart health and helps prevent heart attacks.
Tuna. A three ounce serving of canned tuna packed in water contains 154 IUs of vitamin D. Tuna is another fish that is a great source of omega-3 fatty acids, protein, niacin, phosphorus, potassium, selenium, and vitamin B12. Tuna is credited with lowering the risk of stroke, preventing high blood pressure, cardiovascular disease prevention, and Alzheimer prevention.
Milk. A single eight ounce cup of milk contains 115 – 124 IUs of vitamin D. Whole milk, two percent milk, and skim milk; all provide a generous supply of vitamin D, A & B, calcium, carbohydrate, phosphorous, magnesium, protein, zinc and riboflavin. Milk works to neutralize cholesterol content and builds healthy bones in the body. If you are not a milk drinker, eat cheese, cottage cheese, or yogurt.

Health Benefits of Fermented Foods

In many cultures, fermented foods have a longstanding reputation as good for your health. According to United Nations University, in some societies, fermented foods make up roughly 40 percent of the typical daily diet. Traditionally, fermented foods are created by adding particular microorganisms to certain foods to culture them. These microorganisms transform the food into a source of good bacteria, which benefit your body in several ways.
Fermented Food Types
Fermented foods include things like yogurt, kefir, buttermilk, miso, tempeh, kimchi, sauerkraut and sour cream. In Western cultures, yogurt is probably the most commonly-consumed fermented food. All these foods provide billions of beneficial bacteria for your digestive system. These food-based bacteria, known as probiotics, supplement the normal good bacteria that exist in your body naturally.
Health Benefits
Although the idea of consuming bacteria for good health sounds strange, it's been done for hundreds of years. Pennsylvania State University states that Russian physiologist Elie Metchnikoff noticed the health benefits of fermented foods as early as the late 1800s. Nowadays, scientists and health experts know that the probiotics in fermented foods help regulate digestion, treat diarrhea, calm the symptoms of Crohn's disease and irritable bowel syndrome, strengthen immunity and may even help lower cholesterol.
Effects on the Stomach
Fermented foods, or probiotics, help replenish and regulate intestinal flora -- the health-promoting bacteria people need in the digestive system. The healthy ingredients in these foods do not affect, nor are affected by, stomach acid, says the Baseline of Health Foundation. While too much or too little stomach acid can cause digestive upset, this is not related to the consumption of fermented foods.
Considerations
Fermented foods are traditionally considered safe -- after all, they've been used for centuries. However, some people may be sensitive to probiotics or ill-advised to consume them. Consult your doctor if you have questions or concerns about the appropriateness of probiotic foods for your circumstances. In addition, if you think you may suffer from too much or too little stomach acid -- conditions that can lead to gas, bloating and other digestive difficulties -- discuss your symptoms with your doctor for the best recommendations.

Are Protein Supplements Good for Muscles Building?

Protein supplements help create an internal environment that favors and assists muscle growth. Daily heavy lifting builds muscle, but using protein shakes judiciously can help you get the most out of your workouts and possibly bring results sooner. Not all protein shakes are the same, and choosing the right one can mean the difference between success and an expensive shake habit.
Use
Protein helps repair and build muscle tissue. Normally, the protein from the food you eat performs this function sufficiently, but people who are trying to build muscle work out harder than the average person, so they cause more muscle damage. This necessitates additional repair, which requires additional protein. Your body also needs a small daily caloric surplus to provide the raw materials that build new muscle tissue, and protein supplements can provide both protein and calories in a single, compact dose.
Protein Source
All protein is good protein, but the most effective supplements come from complete protein sources such as whey, casein and soy. These proteins contain all of the essential amino acids, while plant proteins like hemp and rice contain only a few. Relying only on a single incomplete protein leaves you at risk for a deficiency in whatever amino acids that source doesn't contain, and your muscle repair and growth may be hindered. Fast-digesting proteins like whey and soy are useful for pre-workout fuel, workout recovery and between-meal snacks because they leave your stomach and enter your bloodstream quickly. Slow-digesting proteins like casein provide more of a slow-release effect, keeping protein levels stable for a longer period of time. This makes them more effective as meal replacements.
Amount
Even bodybuilders don't need as much protein as many of them think. According to the American Dietetic Association, 0.77 g per pound of body weight is sufficient -- that translates to 154 g per day for a 200-lb person. Protein content varies widely by brand, but the average is about 30 g of protein per serving. Keep track of your diet for a few days to get an idea of how much protein you get from whole food sources, and choose a protein supplement that fits in with your habits. It's not a case of "more is better" -- consuming too much protein can cause liver and kidney damage over time, and it won't help you build muscle any faster.
Creatine
Creatine is an amino acid that may increase the energy source within the muscle, leading to improved performance during anaerobic activities like weight lifting. The evidence is far from conclusive, but some research has shown that creatine supplements can help increase muscle mass and strength -- but some people are non-responders. According to the University of Maryland Medical Center, younger people benefit more than older people, and people with naturally low creatine levels -- like vegetarians -- may respond better than someone with high creatine levels. Many protein shakes include creatine, or you can use a separate creatine supplement. Creatine generally entails a loading dose of 5 g four times per day for a week, followed by a maintenance dose of 2 to 5 g per day. The creatine in your protein shake remains at a constant level, which precludes a loading dose -- but that just means it may take longer to take effect.

Your Food Intake is Related to Your Heart Rate

Food plays a major role in the cause and prevention of numerous health problems. The nutrients in food provide the chemicals needed to fuel your body and keep your heart and other organs functioning. The foods you eat and the foods you avoid determine the health and stability of your organs, cells and body tissues. Your heart and other organs alert you to a problem with warning signals, such as increased heart rate and chest pains.
Mineral Deficiencies and Heart Rate
A diet deficient in foods containing the mineral iron can lead to anemia with symptoms, such as rapid or irregular heartbeat, weakness, dizziness and unhealthy pallor. Two causes of anemia are an insufficient number of red blood cells and a low hemoglobin level. Hemoglobin is a protein molecule that transports oxygen from your lungs to tissues throughout your body and carries carbon dioxide back to your lungs. Treatment for anemia depends on the cause of the problem and can include dietary changes, supplements, blood transfusions and surgery. Foods high in iron include spinach, lean red meat, fish, liver, lentils, and iron-fortified cereals and breads. Broccoli, strawberries and orange juice are among the foods that help your body to absorb iron. Drinking coffee or tea with meals interferes with iron absorption.
Your heart and other organs, muscles, teeth and bones require the mineral magnesium. Low levels of magnesium affect the heart rate, cause abnormal heart rhythms, low blood pressure, muscle spasms and other symptoms of deficiency. Magnesium deficiencies are rare, but occur with excessive consumption of coffee, soda, alcohol, salt, prolonged stress and illnesses, such as ulcerative colitis, diabetes and kidney disease. Foods containing magnesium include whole grains, nuts, green vegetables, oatmeal and baked potatoes with skin. If you have any concerns about mineral deficiencies do not self-diagnose, make dietary changes or take dietary supplements without consulting your physician.
Food, Medication and Heart Rate
Eating or drinking foods containing caffeine when using bronchodilators or taking other medications can cause an increase in your heart rate. Cardiac medications, such as ACE inhibitors, increase blood levels of potassium. Eating foods high in potassium, like bananas, green leafy vegetables and salt substitutes, elevates potassium levels, resulting in an irregular heartbeat, according to FDA.gov. Consult your doctor or pharmacist in reference to specific foods that alter the effects of your cardiac, cholesterol, blood pressure and other medications.
Eating Disorders Affect Heart Rate
Eating disorders are food-related problems that contribute to major health issues and, for some of their victims, end in death. The low heart rate associated with the eating disorder anorexia is the result of food deprivation. Anorexia involves extreme caloric restriction, fear of food, fear of weight gain and eating-related compulsive behavior. According to EatRight.org, one out of 10 people who have an eating disorder die.
Bulimia is an eating disorder that causes an irregular heartbeat and can lead to heart failure. Symptoms include food binges followed by purging and always viewing oneself as overweight regardless of actual weight. Bulimics are never satisfied with their bodies and always fear gaining weight.
Heart attacks, high blood pressure and other heart-related problems are associated with compulsive overeating, another eating disorder. Victims of this disorder continue to eat beyond satiety, using food to deal with emotional issues.
Maintaining a Healthy Heart Rate
Eating a healthy diet reduces your risk of heart disease and increases your heart's ability to function at a healthy rate. In "10 Tips for Healthy Meals," ChooseMyPlate.gov recommends filling half your plate with vegetables and fruit; choosing lean protein sources, such as lean beef, pork, chicken and seafood; avoiding extra fat in cheese sauces and gravies; and choosing low-fat Parmesan cheese as an option, eating and drinking fat-free or low-fat dairy products. Foods high in saturated fats and cholesterol increase the risk of plaque buildup in your arteries. Arteries narrowed by plaque buildup force your heart to beat faster to pump blood throughout your body.

What Diets Bodybuilders Prefer?

Achieving a lean, cut physique requires hours of training and a dedication to clean, nutritious eating. Bodybuilders do eat more protein than a sedentary person, but they also consume plenty of carbohydrates and fats to support energy and hormone needs. A no-carb diet provides too little energy to support training needs.
Protein
A strength-training athlete, such as a bodybuilder, needs more protein than a person who does not exercise at all. While the Institute of Medicine recommends a minimum of .8 g of protein per kg of body weight for average people, you might need as much as 2 g of protein per kg of body weight as a bodybuilder says the International Society for Sports Nutrition. Protein supports the repair, synthesis and growth of muscles. For a 200 lb. person, this is about 182 g of protein per day -- the equivalent of 20 oz. of chicken breast. Another way to figure protein needs is as a percentage of calories. A review of bodybuilding studies and literature published in the journal "Sports Medicine" in 2004 recommends you aim for 25 to 30 percent of daily calories to come from protein during off-season and pre-contest times.
Carbohydrates
Carbohydrates are your body's primary source of energy. As a bodybuilder, you need carbohydrates to support training intensity. The body turns carbohydrates into glycogen, which is stored in the muscles. Muscle cells full of glycogen stay hydrated, which also helps with muscle growth. In muscle-building, or off season, eating carbohydrates also helps you add calories to your diet -- which helps you gain muscle weight. About 55 percent to 60 percent of calories should come from healthy carbohydrates such as brown rice, yams, green vegetables, oatmeal, quinoa and low-fat dairy -- even during a pre-contest phase of training.
Fats
Although bodybuilders seek to reduce body fat, particularly right before competition, you still need to consume healthy fats to support important body functions. Choose unsaturated types of fat found in fatty fish, nuts, avocados and plant oils. These fats support vitamin absorption and the production of hormones that help to stimulate muscle growth. Approximately 15 percent to 20 percent of your calories should be composed of healthy fats.
Ideal Meals
Mike Francois, a champion bodybuilder, described his perfect bodybuilding meal in an article on the Muscle and Fitness website. For a person weighing over 200 lbs. and training intensely, 6 oz to 8 oz. of chicken breast, 2 cups of brown rice, 1 cup of broccoli and 1 tbsp. of olive oil provide an optimal ratio of carbs, protein and fat. Oatmeal with egg whites at breakfast and a fruit smoothie made with whey protein powder and low-fat milk are other bodybuilding staple meals.

Recommended Foods Before Exercises

 Foods containing protein and fat are sources of energy but not instant sources of energy like carbohydrates. Protein and fat take a while to digest. According to the American Council on Exercise, eat your meals that include fat and protein about three hours before exercise so that the food has time to digest.
Dietary Protein
Protein assists with building and repairing body tissues like what is present in muscles and organs, assists with the production of hemoglobin -- which is the oxygen carrying part of the blood -- supplies nitrogen necessary for DNA and RNA synthesis, enhances the immune system and supplies energy. The recommended amount of protein intake per day is 0.8 g per kg of body weight. You can convert your weight in pounds to kilograms by dividing your weight by 2.2. For example, 150 lbs. divided by 2.2 is equal to 68 kg. Some foods containing high quality proteins include eggs, milk, meats and soybeans.
Protein Before Exercise
Protein is important in your diet because it supplies energy and builds and repairs muscle. According to an article in the "Journal of the International Society of Sports Nutrition," those who regularly exercise should have more protein than the recommended daily allowance, specifically 1.4 to 2.0 g of protein per kg of body weight each day. Despite this recommendation and the positive qualities of protein, your body works harder to digest proteins, so allow time for digestion and absorption of nutrients.
Dietary Fat
Good fats for energy include monounsaturated fats and polyunsaturated fats. Saturated fats and trans fats are bad for your arteries and waistline. Fat is an important source of energy, it makes up part of a cell's structure, it forms a cushion around vital organs and transports fat-soluble vitamins. Some foods and oils containing good fats include olive, canola, peanut and sunflower oils, in addition to walnuts, almonds and fish. Foods containing saturated fats include cheese, whole milk, poultry with skin and meat. Foods containing trans fats include fried food and various junk foods.
Fat Before Exercise
To improve your heart and overall health, the Harvard School of Public Health recommends replacing bad fats with good fats, instead of eliminating all types of fat from your diet. You need to consume healthful fat in your diet before exercise because it provides you with needed energy. However, remember that fats take longer to digest, just like protein.

What is Recommended Protein Intake?

To achieve a healthier body composition or address a loss of strength and muscle mass, turn to the protein foods in your diet. The U.S. Department of Agriculture notes that while some women exceed daily protein recommendations, many need to increase the ratio of protein in their nutritional profiles. Eating a variety of protein foods provides all nine essential amino acids, which your body uses to form new muscle tissue and other types of cells. Including protein foods in a balanced diet will also supply the potassium, calcium and vitamins needed for new cell formation.
Recommended Protein Intake
Unless you are a body builder whose protein intake should correlate to higher body weight, you and all women ages 19 and up should get 46 g of protein per day. The National Women's Health Information Center relates that a normal diet of 1,600 to 2,400 calories will supply the equivalent of 5.5 oz.of protein foods, without the use of protein powders, shakes or other dietary supplements. Besides high-protein meats, fish, poultry and dairy products, whole grains, fruits and vegetables offer smaller but crucial amounts of protein and the other nutrients needed for muscle cell growth and strength.
Effects of Protein Deficiency
You can't build up muscle density as it is lost. While your body can sustain life on less than the recommended daily value of protein, a chronic shortfall of protein decreases muscle mass. Inadequate intake forces your body to use metabolized amino acids from your muscles as elements that dietary protein would normally provide. According to the USDA, along with lack of exercise, this ongoing protein deficiency is partially responsible for the gradual loss of muscle and body weight that typically begins at age 45 and renders many older women vulnerable to musculoskeletal injury.
Turning Fat Into Muscle
Women who are overweight and experience muscle weakness have a dual purpose in building up muscle. Replacing body fat with muscle can decrease your weight and your risk for chronic diseases such as heart disease. As you diet to lose weight, maintain your protein intake from low-fat and low-calorie foods in each food group.
Healthy Protein Food Sources
High-protein, low-fat foods such as fish, beef round or sirloin, pork loin, chicken or turkey without skin, 1 percent cottage cheese and non-fat yogurt deliver as much as 30 g of protein and significant potassium per 3 oz. Cooked dry beans such as black beans and peas such as chickpeas have about half the protein amount per 1 cup but less fat. Some moderate-protein foods such as low-fat milk and cooked leafy greens double as sources of calcium and vitamins A, C and D, which assist in muscle growth, repair and function.

4 Diets that you need for collagen and elasten after 50

While foods that build collagen and elastin are beneficial at any time of life, it becomes particularly important to get enough of these foods after age 50. At that point, your body begins producing less collagen and elastin, which can result in loss of elasticity and firmness in your skin and facial features.
Vitamin C
According to the University of Maryland Medical Center, your body uses vitamin C for making collagen and elastin, proteins which help keep your skin firm and supple. Vitamin C is an antioxidant and helps support your immune system, so you get both beauty and health benefits from foods rich in this vitamin. After age 50, you should concentrate on a variety of fruits and vegetables containing vitamin C, particularly, citrus fruits like oranges and grapefruits, green peppers, strawberries and sweet potatoes.
Lysine
Lysine is an amino acid that your body uses to build collagen. It is an essential amino acid, which means that while your body needs it, your body cannot produce it by itself. Instead, it is provided exclusively by your diet. Red meats, cheese and nuts are all high in lysine, but they can also be high in fat. If you are over 50 and struggling with weight as well, try soy products, which are also high in lysine but lower in fat.
Manganese
The Linus Pauling Institute at Oregon State University reports that your body needs ample amounts of the mineral manganese to increase production of collagen and elastin, especially when healing wounds. If you are over 50 and have also had surgery that has left scarring, manganese will help your skin and help you heal. Eat foods like pineapple, pecans, whole grains and leafy greens, which are high in manganese. Unorthodox foods like seaweed and other sea vegetables are also high in manganese.
Copper
Your body needs the essential mineral copper to knit together collagen and elastin to form strong skin. Copper, like manganese, is found in a wide variety of foods, although it is most concentrated in meat from animal organs, shellfish, nuts and seeds. Whole grain foods, like breads and pastas, are also high in the mineral. Copper is less frequently found in fruits and vegetables, so if you are a vegetarian, you may need to supplement your diet with a multivitamin.

Nutrition and Internet

What does this mean to the nutrition professional and what of the future? The Internet has already boosted the accessibility of nutrition information and fostered communication between nutrition professionals to a degree that few would have anticipated even four or five years ago. The nutritionist who wants to keep up with the latest developments in their field has unprecedented opportunity to do so. Knowledge has also been democratized-our patients and clients are increasingly likely to come to us with information they looked up on the Internet.
Essentially, anyone with an inquiring mind and the determination to do so can now access the same information base as any health professional. To a large extent this is a good thing, but it is also important to remember that there is no quality control on the Internet. We will have to help our patients to learn to distinguish reliable science based information from the unreliable non-science-based. Quite how the Internet will develop over the next five years is hard to tell. It is likely that there will be a major growth in the degree of multimedia richness
and inter activity in nutrition sites-both are relatively primitive in most current nutrition sites (compared to what is commonly seen in web sites dedicated to youth culture and media, for example). We are likely to see an increasing number of interactive web-based nutrition courses available, b0th reputable and less reputable.
Major web sites devoted to the ever-popular topic of weight loss are already in development, and we will soon feel their influence. Indeed, the Internet will ensure that the spread of the "latest diet"- whether related to weight loss or some other fad-will be faster than ever before. Those who give professional nutrition advice will therefore need to find ways of keeping up with these fads so as to wisely advise their patients and clients. Whatever the direction will be, one thing is certain. With billions of dollars of investment funds pouring into it, and a potential market of hundreds of millions of people, this medium, which has developed so fast in such a short time, has only just begun to unfold its wings.