nutrition

Women’s Nutrition: What Vitamins and Minerals Do We Really Need?

As the old saying goes, women are from Venus and men are from Mars. Despite us being of the same species, there really are so many differences between the genders both mentally and physically. And so when it comes to physical health, it’s no wonder that we need slightly different vitamins and minerals to thrive compared with our male counterparts. A woman’s body is perfectly designed for the complex process of conceiving and giving birth to a child. However, even if you’re not pregnant, there are certain nutrients you need in order to stay healthy. Here are just a few of them because women’s nutrition is important to staying healthy.

Iron

Each month women lose up to 7mg of iron due to menstruation, and for this reason, it’s much easier for women to become deficient or even anemic. If your iron levels are low you may benefit from taking a supplement, however it’s worth speaking to a doctor as too much iron can actually be dangerous. The last thing you want is to jump from one extreme to the other. Ideally, you’ll get all of the iron you need from your diet. Dark leafy green vegetables such as cabbage and spinach, beans, seafood and dried fruit are all high in the nutrient. Red meat is also a good source, although due to high levels of saturated fat you should be wary of eating too much of it.

Folic Acid

Guidelines suggest that every sexually active woman should take a folic acid supplement. This is because it’s incredibly important for the development of a fetus, and since one in two pregnancies aren’t planned you should take it even if you’re not trying to conceive. By the time you find out you’re expecting it could be too late; so this gives you peace of mind just in case. If you get a multivitamin containing folic acid you won’t have to do anything different. Simply take your daily tablet as you normally would, and you’re protected if the situation does arise.

Vitamin b12

There are a number of ways that a B12 deficiency can affect the female reproductive system. These include cell abnormalities in the cervix and uterus, to an egg not being released during the monthly cycle. Hormonal disruptions such as abnormal estrogen levels have also been found, these are crucial for successful full-term pregnancies. Vitamin b12 is found in animals and animal products such as meat, poultry, eggs, and dairy. Vegetarians and vegans are particularly at risk. However, you can get supplements to ensure your levels are kept where they should be.

Whey Protein

According to research, women actually benefit more from a protein supplement than men do; this is because women are more likely to opt for low-fat choices in their diet (which can also mean low protein). You can find reviews of the best whey protein for women by Fitness To Go if you’re considering trying it out. If you workout and take exercise seriously, adding a whey protein powder or supplement to your diet can build lean muscle and help with weight loss. Plus whey is easily digested and helps with amino acid absorption.

What’re Your Thoughts?

Understanding that our bodies are different to men’s, and why we need more of some nutrients than they do is important. Find ways of working these into your diet, whether it’s with food or a supplement.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Six Quick, Easy and Healthy Ways To Start The Day

Breakfast is one of the most important meals of the day. We hear that a lot, right? But the reason that we hear that is because it really is. After around eight hours of not consuming anything, our body is ready for something to fill it and sustain it. The right kind of breakfast can set you up for the day and give you all of the energy that you need to keep you going. If you don’t eat the right things or don’t have anything at all, how are you expecting your body to be able to do its thing and to have an awake and alert mind?

If you feel like you’re always short on time in the morning, then here are some easy and healthy ways to start the day. Would love to know what your favorite breakfast food is too.

Crustless Quiche Lorraine – Ditch the pastry, and you’ve got a much healthier option of the classic. Keep the bacon and the eggs, as well as a sprinkling of cheese, and you’re good to go. You can make a large one ahead of time, and it will keep for the rest of the week in the fridge.

Chia Pudding – So good that it can be a dessert as well as a breakfast food. Chia seeds, along with your favorite milk and yogurt makes a great combination. Even greater is that you can make a batch ahead of time and leave overnight in the fridge. Serve in small mason jars with a lid, and you could even eat it on the go, topped with some berries or seeds.

Green Eggs and Ham – Dr. Suess was onto something, right? You could use some large slices of ham as a wrap, and fill them with some scrambled eggs. You could add in some pesto for the green, or wilt some spinach. The perfect low-carb and high protein breakfast if ever I saw one.

Bacon and Egg Cups – Line a muffin tray with rashers of bacon, and then crack an egg into each muffin hole. Sprinkle with some chives, mixed herbs or pepper. Then bake in the oven until the egg is cooked. They are great to just grab and a less messy way to eat bacon and eggs. Another protein filled breakfast.

Tea and Toast – Toast some whole wheat or rye bread and then mash up some avocado onto the toast. You could add some chopped cherry tomatoes too if you’d like. Serve with a matcha or ashitaba tea, and you’ve got a breakfast that is full of good stuff. It is nice and quick to make too.

Smoothie Bowl – If you don’t fancy drinking your smoothie, then it can be made a little thicker and consumed as a smoothie bowl. The good thing about this is that you can top it with nuts and seeds, to get extra goodness for the day ahead. Be sure to include things like spinach in your smoothie too. Don’t make it only out of fruit as it will make the fructose level quite high.

What’s Your Favorite Breakfast Food?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

A Guide to Staying Fit and Healthy Whilst Abroad

Our health and fitness can take a backseat whilst we’re abroad. Most of us are too busy sunning ourselves our delving into the local delicacies to worry about workouts or what we should be eating. It’s true that a holiday should be a chance to relax and enjoy yourself. But if you’re conscious of staying fit and healthy whilst abroad, take a look at this guide…

Fitness

Taking a break from work and the monotony at home is great, but taking a break from fitness altogether will make the adjustment harder when you return. Fitness abroad should be about having fun rather than completing a punishing chore. Going on hikes and swimming in the sea are great ways of staying fit, and making the most of your surroundings whilst abroad.

If you prefer some gentler exercise or need a rest from your rigorous regime at home, try some walking. Instead of getting a taxi or driving around, explore on foot. This is a great way to stay fit but also get around like a local. Hiring bikes is another fun idea to keep up your fitness whilst you’re away, without compromising on fun!

Medicine

If you want to enjoy your holiday as much as possible, come prepared with medicines. There’s nothing worse than being stuck abroad and not having the pain relief or treatment you need. https://www.canadapharmacyonline.com has information about some of the common illnesses people can pick up whilst on holiday, and what to take for them. Even if you’re only traveling for a week, it’s best to come prepared and take your health seriously. Problems which aren’t treated might ruin your holiday, or even get worse.

Eating Out

Trying local foods and cuisines is one of the best things about going abroad. It can be difficult to stop yourself from going overboard, especially if you’re eating out every day. If you’re at a hotel and they have a breakfast buffet opt for fruit, toast, and yogurt for breakfast. As a special treat have a larger breakfast once a week to treat yourself. If you’re eating out try ordering side salads to accompany a meal rather than chips or fried vegetables. In fact ordering a number of sides as your lunch is a good way to tailor-make a healthy meal.

Simple Workouts

There are also some simple workouts that you can do anywhere in the world. Indoors, outdoors, a hotel room, or a hostel, these exercises are completely travel-proof and will keep you fit.

Sit-ups, crunches, and planks are all great ab workouts that you can continue to do anywhere in the world. Squats, ski-sits, and leg raises will help to keep your leg limber for all the walking you’ll be doing. Lunges are another no-equipment-needed exercise that will help your overall fitness whilst your away. Stick to these suggestions and you should stay fit and healthy whilst you holiday.

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Upgrade Your Day With A Healthy Morning Routine

Don’t sabotage your day before it even gets started. Establish a healthy morning routine to boost energy, productivity, and your overall sense of well-being. And it’s not difficult to achieve.

#1 Good Mornings Start With a Good Night

How often do you wake up and feel tired, sluggish and reluctant to face the day? How you operate in the morning depends on how well you slept the night before. Follow some simple steps to improve your sleeping patterns and the quality of your sleep.

  • Stop drinking caffeine four to six hours before bedtime. Caffeine is a stimulant and will keep you awake.
  • Nicotine is also a stimulant and should be avoided before bed.
  • Don’t drink just before bed to avoid getting up to go to the loo in the night.
  • Establish a wind-down period an hour or so before you get into bed by turning off your phone and the TV and doing something relaxing. This could be a warm bath, reading a book, or listening to an audiobook, etc.
  • Ensure your bedroom is as dark as possible and block out any light with blackout blinds or curtains.
  • Experiment with the temperature to find the best sleeping conditions for you.
  • Aim for at least seven hours sleep per night.
  • Write your to-do list a couple of hours before going to bed. This will get all those pesky things out of your head and onto paper.

#2 Breathe or Meditate

When the alarm clock sounds how do you feel? Are you happy to face the day? Do you feel stressed and overwhelmed with the number of tasks you have to get through? If it’s the latter, some gentle breathing exercises could help first thing. Deep breathing or seven/eleven breathing will calm a racing heart and send signals to the brain that you’re safe and don’t need a fight or flight response.

Meditation is beneficial at any time of the day but practiced in the morning it will calm your mind and set you up for the tasks ahead. You don’t need any fancy equipment and it can be practiced in the comfort of your own home. Some people prefer yoga, which exercises the body too.

#3 The Most Important Meal of The Day

Imagine your body as an engine or a car. In order to function at maximum capacity, it needs fuel. The better the quality of that fuel, the better it will run. Try introducing some superfoods to your breakfast. But do I really need superfoods, you ask.The answer is yes. Superfoods are so-called because they provide you with vitamins, minerals, and other nutrients that have a positive effect on the body. They’re not difficult to introduce into your diet. Many are available in powdered form and can be sprinkled on your cereals or smoothie.

Drinking water in the morning when you wake up is also beneficial. Remember, you haven’t eaten or drank anything for seven hours or more, so your body and brain are in need of hydration. If you can’t do without your morning coffee, make it as healthy as possible.

What’re Your Thoughts?

If you want to supercharge your days, start with a gentle and healthy morning routine. Start tomorrow. It may take a few days for you to get into the swing of things but you’ll start noticing a difference. Great days start with a great morning.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Be Healthy Head to Toe

Mind and body both need to be kept healthy and happy in order for us to achieve our full potential. It’s true, we do need to exercise and eat nutrient-rich food to keep our bodies healthy, but we shouldn’t overlook our mental health either. These equally important parts of us, mind and body, need to work in perfect harmony and balance. Here’s how to keep yourself in tip top shape and feel positive about yourself, and be healthy head to toe!

Mental Health

Sleep

Sleeping is so important for our mental health. It’s time for us to shut off and relax before the stresses of the coming day. It’s important to be aiming for 6 to 8 hours sleep a night. Things that can affect our sleep include poor diet. If you eat too close to bed you may have trouble digesting your food. This could lead to indigestion or stomach cramps. It’s easier for our bodies to process our food when we’re up and moving rather than lying down. So try not to have a heavy meal before bed. In order to reach our potential, we need to give our bodies and brain a chance to recharge.

Brain Teasers

This may sound like a simple step that can be overlooked, but we should be pushing ourselves every day! The long-term effects of doing brain teasers can be huge. Over a period of time we could find our cognitive functions improving and have a sharper thought process. It’s easy and cheap to access brain teasers. Try online games, or buy yourself some sudoku puzzles, whatever works for you.

Physical Health

Eat a Healthy Diet

It’s such an obvious one, but it is often overlooked, despite the fact that the benefits can be huge. It’s so important to eat healthy because what we eat informs how our bodies function. Eating the right foods helps our bodies to create new cells and clear out toxins. It can also help our mental health by giving us increased energy and alertness. Finally, it can prevent the onset of heart disease and even diabetes.

Dental Health

It’s not just about getting abs, taking care of ourselves head to toe extends to our teeth too! Checkups should be a regular occurrence. Broadway Dentist has information about all the different treatments that are available out there. Just like any other part of our body, we need to keep our mouths and teeth healthy. A great smile will keep us feeling confident and positive.

Exercise

Exercise can’t be an afterthought anymore, it has to be a priority. Take fitness seriously and put your body through its paces. Whether it’s yoga or weight training, keeping our bodies fit and healthy helps us to perform to the best of our ability. If you’re new to fitness, don’t panic, start off small. Even incorporating some long walks into your week is a good way to get moving. Increase your level of exercise the more confident and comfortable you feel.

Hair Health

To be healthy head to toe you have to take notice of your hair too! Regular haircuts will keep split ends at bay whilst a good diet will keep your hair strong. Avoid using hot tongs or straighteners on hair without using a protective spray first. If your hair is looking a little lackluster there are plenty of vitamins that promise to restore shine and health to damaged hair.

What’re Your Thoughts?

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Take It Easy and Stop Working Yourself to the Bone

Gym goers and fitness experts will tell you about their long sessions at the gym. They’re pumping weights, running miles and sweating like pigs as they burn fat, build muscles and make their bodies ache. This isn’t for everyone and, despite what many people think, it’s not needed to maintain a healthy lifestyle. Depending on what type of fitness goals you have, you might even be able to regain your sanity and focus on low-impact workouts, such as these suggestions at greatist.com, and still have the energy to do the things you love. Here’s a few tips on how to stop working yourself to the bone, but still see results.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Fitness Foods That Are Surprisingly Gentle On Your Stomach

There’s nothing worse than trying to get fit while also having a sensitive stomach. There’s nothing like an upset tummy to take the wind out of your sails.

Many people think that treating a stomach spasm involves choosing bland and unhealthy foods, like sugary drinks (think Cola), or white bread, but this isn’t the case. Here are some foods that are gentle on your stomach and will actually help you reach your fitness goals.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: How to Make Your Coffee Healthier – Nutrition Experts Tips

For many people, coffee is the only proper way to start a day. As a matter of fact, an online survey conducted by National Coffee Association showed that 83 percent of adults in America drink coffee daily and that’s why educating people on the health benefits of this beverage is so important. If you’re among those people that can’t imagine waking up without a cup of coffee; here are a few nutrition experts’ tips on how to make your coffee healthier.

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Nicole Noël is a travel addict and a passionate writer. She always seeks new adventures, and she loves to share her experiences. She’s architecture and interior design enthusiast. In her spare time, she loves to design furniture, clothes, and jewellery. She also enjoys preparing and eating delicious food with her friends. You can read about her adventures on her social media streams.

Three Weird Foods That Everyone Should Include In Their Diet!

Most of us have a pretty good idea of what constitutes as ‘good’ and ‘bad’ foods. While there can be some overlap, generally you won’t go far wrong by eating foods as close to their natural form as possible (and avoiding processed items or those high in sugar, salt, and saturated fat). People who exercise regularly and eat right are generally slimmer and fitter than those who don’t for obvious reasons. Since our weight can have a big impact on our health, it’s always worth aiming to keep it at the correct level.

It can be argued that technically it’s not essential to eat healthily to lose weight. In fact, if you go here you will see how a professor lost weight while eating nothing but junk food! However, health is more than about just weight loss. If you’re overweight then losing the excess is good, but it’s so much better to strive for a healthy body rather than just a slim one. Fueling your body with the foods it needs will help you avoid preventative diseases, feed your muscles and nourish you which is all crucial.

There are new ‘superfood’ discoveries and popular ingredients that are hailed for their health products coming under the radar of health buffs all the time. Often these are ingredients which have been used across the globe for both food and medicine for centuries. However, with easy access to many weird and wonderful things in supermarkets and health food shops; they can be worth a try if you’re feeling brave! Here are a few weird foods that everyone should try since the health benefits are incredible!

Wheatgrass

Amazingly, wheatgrass is healthier than any other fruit, vegetable or herb on earth. It contains every vitamin and mineral that your body needs for good health. On top of this, it also contains an excellent source of living chlorophyll. This is difficult to find in most other foods, and it’s useful since it’s an important blood builder. All in all, it’s one of the most powerful food healers known to man

Sea Buckthorn

Sea Buckthorn contains high levels of healthy fats and a nutrient called omega 7. Chances are you’ve heard of both omega 3 and 6, but 7 seven is much rarer. Sea buckthorn can be juiced or blended up into smoothies. Alternatively, you can use the leaves to make into a tea- this provides an excellent source of vitamins, minerals antioxidants, amino acids and fatty acids.

Kelp

Kelp provides a huge array of different minerals, including iodine and underwater antioxidants such as iron, folate, and vitamin K. It also contains the highest natural concentration of calcium of any food- even ten times more than milk! It might not be the tastiest thing in the world (brown algae anyone?!); but if you blend it with some sweet flavored fruits or cook it into soups you can reap the rewards without experiencing too much of the taste!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The One Diet Trick You Wish You’d Known Sooner

There are plenty of people and companies that will try and sell you a crazy ‘lose weight and get fit fast’ diet plan. Normally, they charge you a lot of money or rope you into a subscription plan. If you took all of the expensive diets out there and put them side by side, I bet you’d hardly see a difference, but what if I told you that there is one diet trick you wish you’d known sooner.

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Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

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