Most experts recommend 1,300 mg of calcium a day for girls aged 9 through 19. Natural sources of calcium, such as low-fat dairy products, are the smartest choice, because they also contain vitamin D and protein, both required for calcium absorption. Milk, yogurt, and cheese contribute most of the calcium in our diets. Some vegetables are also good sources, including broccoli, kale, and Chinese cabbage. Many foods are supplemented with calcium, including some brands of orange juice and tofu. The daily intake for Vitamin D is 600 IU per day for most children and healthy adults.
For once we're not talking about breakfast but rather the recovery meal after your workout. “So many women skip post-exercise nutrition because they don’t want to 'undo the calories they just burned,'” says Amanda Carlson-Phillips, vice president of nutrition and research for Athletes’ Performance and Core Performance. “But getting a combination of 10 to 15 grams of protein and 20 to 30 grams of carbohydrates within 30 minutes of your workout will help to refuel your body, promote muscle recovery, amp up your energy, and build a leaner physique.”
Omega-3s: These essential fatty acids, EPA and DHA, play many roles in the body, including building healthy brain and nerve cells. Some studies show that omega-3s, especially DHA, can help prevent preterm births. Even women who don't plan to have children should be sure to get plenty of omega-3s. These healthy oils have been shown to reduce the risk of heart disease, the number one killer of women.
Before you start a juice cleanse diet, know that drastically restricting your caloric intake to drop pounds may backfire: In a 2010 study, women placed on a 1,200-calorie diet for three weeks had elevated levels of cortisol, our primary stress hormone. [Tweet this fact!] Chronic stress has been associated with an increased risk of weight gain as well as coronary heart disease, hypertension, diabetes, cancer, and impaired immune functioning.
The trick to biking uphill is to look ahead and anticipate. “Try to plan for what's coming,” says Georgia Gould, a LUNA pro athlete and 2012 Olympic bronze medalist in women's mountain biking. “Start shifting down one gear at a time for a smooth, energy-saving transition. Ideally your cadence should stay the same as you transition from harder to easier gears.”
Eating healthy is important for a woman’s body and mind. But what does eating healthy mean? On the internet, in books and journals, there is a wealth of nutrition information at your fingertips. Important dietary needs include carbohydrates, protein, fat, fiber, and vitamins and minerals. Having a balanced diet and physical activity plan can help keep you ready for class demands and activities on campus. To get the basics on nutritional needs, visit the websites listed below. Please note, every body has different nutrient needs. The major nutrients benefiting women’s health are listed on this page.
Everyone seems to have food allergies these days, but in fact, such allergies are rare. According to the National Institute of Allergy and Infectious Diseases, while one in three adults think they have a food allergy or modify their family's diet, only about four percent do. A food allergy is an abnormal immune-system response to certain foods (most commonly, fish, shellfish, peanuts, other nuts and eggs). Symptoms can include hives, rashes, nasal congestion, nausea, diarrhea and gas. However, symptoms of food intolerance—such as intestinal distress—may mimic those of a food allergy. You may want to talk to an allergist about diagnosis and treatment. Whether you have food allergies or intolerance, you will need to develop a diet that fits your needs and avoids foods that trigger a reaction.
MPOWER Fitness was started with the goal of encouraging, inspiring and motivating people in a way that equips them to do anything they set their minds to do. We started as a small group of 15 in an extra room at a friend’s house on May 1st, 2015. We quickly outgrew that space and had to move our training to a local park. I soon realized that there were more and more people that needed this idea of teaching movement within exercise that transferred over into our daily movement in life. I knew immediately who would be able to help me with this goal. Looking to move back to the BCS area, I called my now head trainer, Andrew Ramirez, and asked him to join me on this very risky, yet exciting journey. Andrew agreed, and with the help of some close friends, MPOWER Fitness was born. In just 6 short months, we went from exercising in parks to opening our doors November 1, 2015. With some incredible employees, friends and family by my side, we have created an environment where people not only feel safe but are being taught how to "move" properly. The instruction taught inside MPOWER Fitness is based upon exaggerated movements that mimic everyday life. We believe that simple equipment yields simple movement and our philosophy is such that a strong mind is the prerequisite for a strong body.
Omega-3 fatty acids — essential to health and happiness, reviewed by Dr. Mary James, MD. From conception to old age, every cell in our bodies needs omega-3’s. Learn how omega-3 fatty acids benefit every body system — from the brain to the heart, breast, bones, colon, skin and more, this is one nutrient that can make all the difference to our health, our happiness, and — perhaps best of all — our longevity.
Power Yoga is a 55 minute class set to energizing music with the temperature in the room turned up, Power Yoga places emphasis on strength and flexibility and will have you moving, breathing and sweating! Isometric movements recruit every muscle in the body, which sparks metabolism and results in more calories burned. If you are looking for a serious mind/body workout, this class is for you. No matter your age, strength or flexibility level, this class offers many modifications to meet you right where you are.
Nutrition is particularly important during pregnancy to ensure your health and the health of the baby. It's normal to gain weight during pregnancy—not just because of the growing fetus, but because you'll need stored fat for breast-feeding. The Institute of Medicine (IOM) recommends a gain of 25 to 35 pounds in women of normal weight when they get pregnant; 28 to 40 pounds in underweight women; and at least 15 pounds in women who are overweight when they get pregnant. The IOM has not given a recommendation for an upper limit for obese women, but some experts cap it as low as 13 pounds. If you fit into this category, discuss how much weight you should gain with your health care professional.
Popular belief says if you really want to make a big change, focus on one new healthy habit at a time. But Stanford University School of Medicine researchers say working on your diet and fitness simultaneously may put the odds of reaching both goals more in your favor. They followed four groups of people: The first zoned in on their diets before adding exercise months later, the second did the opposite, the third focused on both at once, and the last made no changes. Those who doubled up were most likely to work out 150 minutes a week and get up to nine servings of fruits and veggies daily while keeping their calories from saturated fat at 10 percent or less of their total intake.
The Center Method for Diastasis Rec Recovery™ offers a highly successful program that investigates the history and epidemic of this condition. This program has been researched and applied for over 15 years and is aimed at all populations – postnatal women, weightlifters, elite athletes and young adults. Our formula for success includes incorporating fascia, bones and muscles in the healing process.
If you’re not lifting weights already… what are you waiting for? Let me start by answering a question I get all the time — no, lifting weights isn’t just for men, everyone can reap the benefits of muscle growth. Lifting weights stimulates your lean body mass (i.e. muscle) to strengthen you from within and helps maintain healthy bone density (as mentioned earlier). Having more lean body mass – versus more fat mass – provides us with the strength we need to carry out our daily tasks, supports our core and spine, supports hormonal and bone health, AND allows our bodies to burn more calories and burn fat even while sitting. Resistance training can help decrease risks for osteoporosis, heart disease, type 2 diabetes, depression, obesity, aches and pains, and lastly arthritis. It also helps us mentally since weight training and working out, in general, makes us feel good thanks to all those endorphins that are released when your workout. You also get the added benefit of helping our metabolism, getting stronger, building muscle, and decreasing body fat when paired with well-balanced nutrition!
Salt, caffeine and alcohol intake may interfere with the balance of calcium in the body by affecting the absorption of calcium and increasing the amount lost in the urine. Moderate alcohol intake (one to two standard drinks per day) and moderate tea, coffee and caffeine-containing drinks (no more than six cups per day) are recommended. Avoid adding salt at the table and in cooking
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:
Protein should provide about 15% of a healthy person's daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day. Athletes who have large muscles and work out hard may need 20% more. But even that's not very much; 8 ounces of chicken or 6 ounces of canned tuna, for example, will fit the bill.
Don't take dramatic steps alone. You need to work closely with an experienced health care professional to lose weight, particularly if you have other medical problems, plan to lose more than 15 to 20 pounds or take medication on a regular basis. An initial checkup can identify conditions that might be affected by dieting and weight loss. Make sure you find out how much experience your health care professional has dealing with nutrition. It's not always well covered in medical schools. You may want to talk to a registered dietitian before embarking on a diet.
We have truly enjoyed being able to work out together at MPower Fitness. There is such an awesome variety of classes and class times that it’s easy for us to find something to do every day, even with our crazy rotating schedules. Not only do we go together as a family, we are greeted by family! The instructors know your name as well as other members, and everyone is always so positive. We’ve never been to another gym where people cheer you on to complete a workout and high five each other when we’re done. The instructors and trainers are very competent and knowledgeable, and they truly work with you as an individual to reach your potential. There’s never any intimidation, because they offer options that make every class doable for any fitness level. Our favorite part about the staff is their encouragement that goes beyond your time in the gym. The focus is not to “get skinny” but to “get better every day.” They really focus on the wellness of the whole person - mind, body and spirit. Instructors offer ways to improve, nutritional information, encourage rest and recovery, and teach proper technique to minimize the risk of injury. It has been amazing to see the transformation this achieves in our own lives as well as the benefits that extend to our children by teaching them a lifestyle of healthy balance.
Trans fatty acids, also known as trans fats, are solid fats produced artificially by heating liquid vegetable oils in the presence of metal catalysts and hydrogen. They also pose a health risk, increasing LDL or "bad" cholesterol and increasing your risk of coronary heart disease. They are often found in cookies, crackers, icing and stick margarine, and in small amounts in meats and dairy products. Beginning in January 2006, all food manufacturers had to list the amount of trans fatty acids in foods, resulting in a significant reduction in the amount of these fats used in prepared foods. In its guidelines, the American Heart Association notes that trans fats increase risk of heart disease by raising "bad" LDL cholesterol and should be avoided as much as possible. In addition, research has shown that trans fats can also decrease "good" HDL cholesterol, increase inflammation, disrupt normal endothelial cell function and possibly interfere with the metabolism of other important fats—even more evidence that they are very bad for overall health.
Giving women a smart and organized approach to healthy living, each issue showcases how-to workouts, relationship advice, recipes, affordable products, and much more. A celebrity is featured on each month's cover to showcase women who lead healthy, active lifestyles. Eat This! is a regular feature in Women's Health magazine that shows readers easy tips to replace current meals with healthy alternatives, whether you cook meals at home or grab a bite to eat on the go.
If you usually head to the gym after work, take heed: Mental exhaustion can make you feel physically exhausted, even when you have plenty of energy, reports a Medicine & Science in Sports & Exercise study. When people played a brain-draining computer game before exercising, they reported a subsequent workout as being harder, yet their muscles showed the same activity as they did doing the same workout after an easy mental game. So if you think you can’t eke out those last 10 minutes on the rowing machine, remember: You can! [Tweet this motivation!]
Although canola oil appears to be good for the cardiovascular system, two Harvard studies have raised concerns that ALA might be bad for the prostate. In 1993, the Health Professionals Follow-up Study of 47,781 men published a major evaluation of dietary fat and prostate cancer. It found that saturated fat from animal sources such as red meat and whole-fat dairy products was linked to a 2.6-fold increase in prostate cancer. But the study also provided some disquieting news about ALA: Men who consumed the most ALA were 3.4 times more likely to be diagnosed with prostate cancer than those who had the lowest dietary intake.
In the stereotypical Ozzie and Harriet family of the 1950s, men ruled the roost while women ruled the roast. That's no longer true (if it ever was), but in most households women are still in charge of nutrition. They stock the pantry, plan the menus, and fill the plates. In most households it's a good thing, since the average woman knows more about nutrition than the average man. But when it comes to optimal nutrition, there are differences between the sexes. The differences are subtle, but they may affect a man's health.
Frankly, looking around, it seems your choice is either a magazine that barely addresses fitness, or going straight to the hardcore muscle-building mags. I was hoping for something reasonably in-between with Women's Health, but failed to find it. If someone knows of such a magazine, I'd be interested to hear it (I tried Women's Fitness, which suffers from the same problems as Women's Health). The good news is that my subscription to Women's Health seemed to get me a good price on Men's Health, which I am switching over to because some reviewers recommended it for those disappointed with the content of WH. I'll see how that works out.
Young adults. Teen girls and young women usually need more calories than when they were younger, to support their growing and developing bodies. After about age 25, a woman’s resting metabolism (the number of calories her body needs to sustain itself at rest) goes down. To maintain a healthy weight after age 25, women need to gradually reduce their calories and increase their physical activity.
MPower Fitness may be a “gym” by definition but it has definitely become much more than that for me! Of course I’ve always gone to the gym to stay in shape but from day one Ashley & Andrew had me set tangible goals, provided helpful classes, and not only encouraged proper technique but constructively criticized and helped to break bad habits that I was or had already formed. Since starting at MPower my mindset, attitude and diet are now things that I WANT to improve, not something I feel guilty about. I’ve made so many great friends who help keep me accountable so heading to the gym after work has replaced hitting happy hour. MPower has made “going to the gym” something I look forward to on a daily basis.
Folate is most important for women of childbearing age. If you plan to have children some day, think of folate now. Folate is a B vitamin needed both before and during pregnancy and can help reduce risk of certain serious common neural tube birth defects (which affect the brain and spinal chord). Women ages 15-45 should include folate in their diet to reduce the risk for birth defects if one becomes pregnant, even if one is not planning a pregnancy.
Yoga Restore is a 20-30 minute, therapeutic and relaxing class, focusing on the centering of breath and body. Restorative yoga is a perfect opportunity to disconnect from our hectic schedules and help our mind and bodies reset and return to a natural tempo. This class offers deep stretches, a slow pace, respite from daily life, and is perfect for those looking to find stillness. Whether you need to slow down and nurture your body or just have some peace and quiet, this class is just for you! This class is offered at the end of our MPOWER Bootcamps.
To achieve these goals, cut down on saturated fat from animal products (meat and the skin of poultry, whole-fat dairy products, and certain vegetable foods — palm oil, palm kernel oil, cocoa butter, and coconut). And it's just as important to reduce your consumption of trans fatty acids, the partially hydrogenated vegetable oils found in stick margarine, fried foods, and many commercially baked goods and snack foods.
No matter how busy you are, eat lunch before 3 p.m., a Spanish study suggests. Researchers placed a group of women on a diet for 20 weeks; half ate lunch before 3 and half consumed their midday meal after 3. Although both groups’ daily caloric intake, time spent exercising and sleeping, and appetite hormone levels were the same, those who lunched late lost about 25 percent less weight than earlier eaters. Being European, lunch was the biggest meal of the day for these women, constituting 40 percent of their calories for the day, so consider slimming down dinner in addition to watching the clock.
You can get calcium from dairy products like milk, yogurt and cheese, canned fish with soft bones (sardines, anchovies and salmon; bones must be consumed to get the benefit of calcium), dark-green leafy vegetables (such as kale, mustard greens and turnip greens) and even tofu (if it's processed with calcium sulfate). Some foods are calcium-fortified; that is, they contain additional calcium. Examples include orange juice, certain cereals, soy milk and other breakfast foods. Talk to your health care professional about whether you should take calcium supplements if you don't think you're getting enough calcium from food sources.
Vinyasa and power may not be the only forms of yoga that will get you closer to that long, lean, limber look. Research presented at the 73rd Scientific Sessions of the American Diabetes Association found that restorative yoga—which focuses more on relaxing and stress-reducing movements rather than a challenging flow or balancing poses—burns more subcutaneous fat (the kind directly under your skin) than stretching does. By the end of the yearlong study, yogis who practiced at least once a month lost an average of about three pounds, nearly double the amount lost by those who only stretched. So if you don’t feel up for a more athletic yoga class, ease your way into a practice with a gentle one.