Women Health Tips: August 2017

Tuesday 29 August 2017

6 Easy Weight Loss Tips for Women

1. Plan for heavy diet.

“When you know you are going out for dinner, where you will most likely need to eat extra calories, you have to eat lighter meals during the day, similar to a smoothie for breakfast and a fruits for lunch.”

2. Begin an Activity You Like

To get active, you require not do just exercise. You can choose any activity. There is no issue, even if you dance in any way, bouncing, jumping, tossing out your hands and kicks or shaking your bum enthusiastically. Obviously, you ought to be cautious not to hurt any nerve or muscle. If you cherish swimming, playing football or notwithstanding doing a chore task which requires little effort, you can do that. I know women, who shed pounds by washing dishes daily. Once more, don’t take part in things that may hurt you because you are eager to lose weight.

3. Up Your Protein Intake

Eating more protein at breakfast tends to make you lose weight. Also, as science would have it, a current research found that protein helps keeps you fulfilled most times.

4. Split eatery dinners with a friend.

“When you share meals, you end up eating littler segments without being enticed by scraps on my plate. If you don’t have a friend to share the meal with, you quickly put half of the portion you are served into a takeout box, and pledge not to pick at it for no less than two days.”

5. Take detox teas

Start your day with a cup of winning fat buster tea for detox. The benefits of detox tea can never be overemphasized particularly when it has to do with weight loss. Detox tea is made from various herbs that perform diverse parts in helping you get in shape. The best thing about detox tea is the way that this tea is made of natural ingredients.This implies that taking detox tea does not have any hurtful symptoms on your body. Shop detox tea here

6. Go to sleep.

As interesting as it sounds, lack of sleep may make you fat — and not on account of you’re defenseless to cases of the late-night munchies. There’s huge amounts of research that shows getting not as much as the desired amount — around 7 hours — of rest every night can slow down your metabolism. In addition, when you are up for more, you are actually more prone to feel hungrier. So don’t hold back on your sleep, and you’ll be rewarded with an additional edge with regards to shedding pounds rapidly.

5 Healthy Aging Tips for Women

1. Eat a Healthy Diet

Good nutrition and food safety are especially important for older adults. As you age, you may be more susceptible to foodborne illness and food poisoning. You also need to make sure you eat a healthy, balanced diet. Follow these tips to help you make wise food choices and practice safe food handling.

2. Avoid Common Medication Mistakes

Medicines can treat health problems and help you live a long, healthy life. When used incorrectly, medicines can also cause serious health problems. Use these resources to help you make smart choices about the prescription and over-the-counter medicines you take.

3. Manage Health Conditions

It is important that you work with your healthcare provider to manage health conditions like diabetes, osteoporosis, and high blood pressure. Learn more about the medicines and devices used to treat these common health problems.

4. Get Screened

Health screenings are an important way to help recognize health problems -- sometimes before you show any signs or symptoms. Ask your healthcare provider which health screenings are right for you and find out how often you should get screened.

5. Be Active

Exercise and physical activity can help you stay fit and strong. You don't have to go to a gym to exercise. Talk to your healthcare provider about safe ways that you can be active. Check out these resources from FDA and our government partners.

Go4Life - An Exercise and Physical Activity Campaign from the National Institute on Aging
Physical Activity for Women with Disabilities
Be Smart about Treating Muscle Pains: Don't Double Up on Acetaminophen (It is in medicines for muscle pains, headaches, colds, and fevers.)

Sunday 27 August 2017

14 Weight Loss Tips From Women Who Have Lost 100 Pounds

1. Start small.

"I began walking or jogging for 15 minutes a day. I worked up to 30 minutes, and then increased it again. It was a very gradual process."

2. Don't give up when your weight loss plateaus.

"I remember hitting the first plateau and feeling so defeated, but you have to push through and keep putting in the effort for your plan to work. You can't get discouraged."

3. Be realistic about which habits need to go.

"When I was heavy, I'd eat French fries every single day, plus carbs at almost every meal — like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn't conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!"

4. Find a healthy meal you like and eat it all the time.

"In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole wheat bread with mustard. I ate that for most lunches and dinners — and I was so focused on achieving my goals that it didn't even feel repetitive."

5. Start with one small change.

"I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water — no sugary drinks! — for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice."

6. Make your old favorites healthier.

"I've always loved burger and fries, so I also started making healthier versions of foods that were familiar to me, like turkey burgers with wheat bread and sweet potato fries."

7. Prepare for heavy meals.

"When I know I'm going out for dinner, where I'll probably want to eat extra calories, I eat lighter meals throughout the day, like a smoothie for breakfast and a salad for lunch."

8. Switch out bad snacks for good snacks.

"I used to snack on chips, candy bars, and other junk food throughout the day, but now I eat a set six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese."

9. Order smarter salads.

"I cook most of my meals at home now but make healthy choices at restaurants like Applebee's if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side."

10. Cook for yourself.

"I bake fish with olive oil or make barbecue-style ground turkey. I eat green beans, carrots, celery, low-fat cottage cheese, string cheese, pistachios, olives, low-fat yogurt, grapes, and tangerines. And I usually don't feel hungry."

11. Double down on veggies if you're unsatisfied after eating a snack or meal.

"If I'm still hungry, I turn to vegetables rather than junk food."

12. Pack snacks for late nights at work.

"At my heaviest weight, my downfall was eating fast food on my way home from work at 9:30 or 10 p.m. Now I bring food and snacks to work so when I get home, I'm not starving and feel more in control."

13. Say no to free refills.

"I used to drink diet and regular pop regularly — restaurants gave me refill after refill, and I would lose track of how much I drank. Now I ask for water instead of pop, which I've given up altogether."

14. Don't stock foods that tempt you.

"I don't keep ice cream in the house because I can't say stop myself from going back for more helpings. This way, I have to go out and buy a single-serving ice cream cone when I want to indulge. Even then, it's just one helping, and then I'm done."

Saturday 26 August 2017

Different Ways good for Women's Health

Eat a healthy diet.

“You want to eat as close to a natural foods diet as you can,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis, Dr. Novey says. Avoid foods and beverages that are high in calories, sugar, salt, and fat.

Healthy eating will help you maintain a proper weight for your height, which is important because being overweight can lead to a number of illnesses. Looking for a healthy snack? Try some raw vegetables, such as celery, carrots, broccoli, cucumbers, or zucchini with dip made from low-fat yogurt.

If you’re not getting enough vitamins and nutrients in your diet, you might want to take a multivitamin and a calcium supplement to make sure you’re maintaining good health.

Exercise.

Heart disease is the leading cause of death among women in America, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart, says Sabrena Merrill, MS, of Lawrence, Kan., a certified personal trainer and group fitness instructor and a spokeswoman for the American Council on Exercise.

Avoid risky habits.

Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).

Manage stress.

No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. “Take a few minutes every day just to relax and get your perspective back again,” Novey says. “It doesn’t take long, and mental health is important to your physical well-being.” You also can manage stress with exercise, relaxation techniques, or meditation.

Sun safely.

Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.

Check for breast cancer.

The American Cancer Society no longer recommends monthly breast self-exams for women. However, it still suggests them as “an option” for women, starting in their 20s. You should be on the lookout for any changes in your breasts and report any concerns to your doctor. All women 40 and older should get a yearly mammogram as a mammogram is the most effective way of detecting cancer in its earliest stages, when it is most treatable.

A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.

Friday 25 August 2017

Weight Loss Tips

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

Meat - Beef, chicken, pork, lamb, bacon, etc.
Fish and Seafood - Salmon, trout, shrimps, lobsters, etc.
Eggs - Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day... just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucumber
Celery
Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Olive oil
Coconut oil
Avocado oil
Butter
Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of 101 low carb recipes.

BOTTOM LINE:Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

BOTTOM LINE:It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Weight Loss Ideas

EAT WHAT ENERGIZES AND SATISFIES YOU

Our body is smarter than us. It knows which nutrients it needs and it will lead us there if we let it. We crave for a reason and to continually deny these cravings (for saturated fat, sugar, and salt) will do more harm than good.

Pay Attention. So we fell asleep after eating breakfast. What and how did we eat?

How do we feel after a muffin? sausage and eggs? lentils and broccoli? 3 bowls of ice cream? (There is a nugget to be found in these answers…)

Our energy and satisfaction will show us if these foods are for us.

TRY A LOT

We don’t know what we don’t know, so we have to experiment.

Try a lot of different foods. Try eating a lot in the morning. Then try it at night. Try fasting. Then try eating all the time.

Find (and apply) what works and discard all the rest.

Once again, follow your energy and satisfaction.

That’s it.

It doesn’t have to be harder than this.

As technology grows, however, and information flows, it’s just going to get more complex.

More studies, more diets, more gurus pointing to such and such food as the next best thing, it’s all going to be vying for our attention.

So be critical.

Listen to your body, not the authorities.

“No Pain, No Gain” in the dieting realm will make your life miserable.

Instead, make it enjoyable.

Eat what you like, when you like, how you like, and most of the time, keep your future energy and well-being in mind.

Thursday 24 August 2017

Weight-Loss Tips

1. Dieting trumps exercising

We hear a lot that a little exercise is the key to weight loss – that taking the stairs instead of the elevator will make a difference, for instance. But in fact it’s much more efficient to cut calories, says Samuel Klein, MD at Washington University’s School of Medicine. “Decreasing food intake is much more effective than increasing physical activity to achieve weight loss. If you want to achieve a 300 kcal energy deficit you can run in the park for 3 miles or not eat 2 ounces of potato chips.” It’s as simple as that. Some studies have borne out this dichotomy, pitting exercise against diet and finding that participants tend to lose more weight by dieting alone than by exercise alone. Of course, both together would be even better.

The problem is that when you rely on exercise alone, it often backfires, for a couple of reasons. This is partly because of exercise’s effects on the hunger and appetite hormones, which make you feel noticeably hungrier after exercise. “If you walk briskly for an hour and burn 400 kcal,” says Klein, “and then have a beer and a slice of pizza afterwards because the exercise made you feel hungry…you will eat more calories than you have burned.” It may not always be beer and pizza, but people do tend to naturally compensate for the calories they expend.

2. Exercise can help fix a “broken” metabolism, especially during maintenance

“People used to come into the doctor’s office and say, ‘My metabolism is broken!’” says James Hill, PhD, at the University of Colorado. “We never had any evidence that it actually was, until recently. We were wrong – it was!” While exercise may not be as important for weigh loss as calorie restriction, as Hill says, it’s important in another way: It begins to repair a broken metabolism.

“A lot of what we know in this area comes from NASA, of the bed-rest studies,” he says. “Within a couple of days of non-activity, the metabolism becomes inflexible. You start moving again, and it does start to change.” Your metabolism may not ever go back to “normal” (more on this below), but the evidence indicates that it can indeed pick up again, in large part through moving your body every day.

3. You’re going to have to work harder than other people – possibly forever

Though exercise can help correct a metabolism that’s been out of whack for a long time, the grisly reality is that it may not ever go back to what it was before you gained weight. So if you’ve been overweight or obese and you lose weight, maintaining that loss means you’re probably going to have to work harder than other people, maybe for good. “The sad thing,” says Hill, “is that once you’ve been obese or not moving for some time, it takes a little more exercise to maintain. It doesn’t come back to normal.” It’s not a pretty reality to face, but coming to grips with it is important, he says, so that you won’t get frustrated when you discover that you have to do more work over the long term than your friend who was never overweight.

Building muscle can help your body burn a few more calories throughout the day, but it’s also likely that you’ll have to work harder aerobically in the long run. “It’s not fair, but that’s the way it is,” adds Hill. “Once you understand it, though, you know it and it’s better. Because you can work with it.”

Walnuts Are Great for Weight Loss!

A recent study published in the Journal of the American Heart Association says that a handful of walnuts eaten per day can help to maintain your weight. So, how is this done? Researchers surveyed 245 overweight and obese women between the ages of 22 and 72, and put them into one-year program to study their weight loss. The groups were each given random diets from a higher fat diet to a lower fat diet, or diets consisting of high carbs and low carbs, and lastly, a diet consisting of a walnut-rich, higher fat and lower carbohydrate diet. For the group that had the walnuts, they were given a handful each per day. After six months, the women who ate the walnuts lost the most weight. Also, the women had improved cholesterol levels when compared to the other two groups. “Bad cholesterol” took a sharp dive while the “good cholesterol” or HDL cholesterol increased!
When evaluating the data, the researchers believe that the group that ate the low-carb, high-fat diet group ate foods that were higher in monounsaturated fats, or “good fats” found in foods like avocados, olive oil and walnuts. Foods rich in monounsaturated fats like those found in the Mediterranean Diet can significantly decrease the risk of heart disease and improve blood cholesterol. Here’s the kicker: the walnut-rich diet provided more polyunsaturated fats.
Here’s what’s special about walnuts. Walnuts are the only nuts where the fat is polyunsaturated, including a significant amount of alpha-linolenic acid (ALA). ALA is a plant-derived form of omega-3 fatty acid, typically found in fish, which is what helps the body to improve function. For us to get our dose of omega-3 fatty acid, we need to eat a lot of fish, take fish oil supplements, or use products containing omega-3. Walnuts, though, were shown to have these polyunsaturated fats that are like omega-3 fatty acids, providing the same benefits such as improved cardiovascular function and weight loss!
Before you head out to the store and buy a week’s worth of walnuts, keep in mind that this study was focused primarily for women— so for women— it’s terrific news! Also, it didn’t measure how the participants stuck to the diet, but from the data provided, it appears that the women were pretty good about “stick-to-it-tive-ness.” Also, it must be pointed out that men did not participate in this study, but this is good news about walnuts in general.

Nuts in general have been touted for their many benefits— from peanuts, cashews, pistachios and many others. Walnuts, typically, are terrific to use for almost any type of recipe. I personally love to top a Caesar or spinach salad with them, and have a nice glass of Cabernet Sauvignon to accompany it. Not to mention, desserts are terrific for walnuts. In fact, there are many desserts containing avocados and walnuts that can provide many benefits for a good, well-rounded diet.

Although J.A. Giresi does not hold a medical or nutrition degree, her health experience comes from the ER of Stony Brook University Hospital. For three years, she worked as an ER Registrar, and saw emergency room life up close. Last year when her husband almost died from a pulmonary embolism and aortic aneurysm, she began to research almost everything she could on hematology, blood disorders, genetic testing, nutrition, supplements and cardiology.

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