A healthy vegetarian diet falls within the guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) may want to consider vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium. You can obtain what you need from non-animal sources. For instance:
Here, too, body size is the main difference between the needs of males and females. Despite all the hype about high-protein diets, our protein requirements are really quite modest — only about a third of a gram per pound of body weight. For a 125-pound woman, that amounts to about 42 grams, for a 175-pound man, 58 grams. That's a tiny difference, just about half an ounce a day.
Our women’s fitness programs are designed for women from the ground up. We teach from the female anatomy and physiology, the feminine psyche and include all the subtle bodies – the emotional, mental and spiritual that have an impact on the physical. We understand the different needs of the woman as she exercises through pregnancy, postnatal, menopause and the later years of her life and how these changes affect her women’s fitness needs and goals.
The U.S. Public Health Service recommends that all women of childbearing age consume 400 mcg of folic acid (a B vitamin) daily to reduce their risk of having a pregnancy affected with spina bifida or other neural-tube defects. Women who are actively trying to get pregnant should consume 600 mcg, and lactating women should consumer 500 mcg. Women of childbearing age should also take care to meet the daily requirements for calcium, fiber, iron, protein and vitamin D. Discuss supplements with a health care professional, however. Iron and vitamin D in particular can be dangerous in high amounts.
My name is Allison Sullivan and I am thrilled to be a part of Mpower Fitness and the opportunity to teach one of my great passions, yoga. I graduated from Texas A&M in 2000 with a degree in Special Education and returned to Aggieland as soon as possible! I am married with four children and enjoy reading, writing, dates with my husband, car dancing with my kids, soulful music, ferocious friendships, and being active. I discovered yoga in 1999 as a way to stay strong and healthy. My practice helped me to love and appreciate my body in a new way. I received certification from Yahweh Yoga in 2011 and my instruction reflects my passion for the science, spirit, strength and solitude that yoga can provide. I am especially passionate about teaching classes with a Christian influence that help us to Be Still and Know. My classes explore flowing sequences as well as deep holding of postures. Students of all levels of experience and ability are enthusiastically welcomed.
Use MyPlate (PDF – 281 KB) as a guide to build a healthy diet. Think about filling your plate with foods from the five food groups — fruits, vegetables, grains, proteins, and dairy — at each meal. Snacks can be a good way to fill in fruits and whole grains you might have missed at meals. Most of us don’t need complicated calorie counting programs or special recipes for healthy eating.