Sleep More for Better Weight Loss

It has been a global truth that sleep has effects on our weight, and if we do not sleep, we are bound to gain weight. Naturally speaking, those who do not sleep well, would drink lot more latte or espresso or even steamed milk to keep up with their hectic schedules. Because of sleep, we might not be doing exercise as we might feel too tired to the extent of skipping dinner as the whole of routine would seem disturbed. Try some fitness deals in doha.

With all these series of events around us, if we face such situations few times a year then there seems no issue. But if it happens as part of life, as it is the way many Americans do, then we need to address the issue seriously. This is not only because they are not taking enough sleep regularly, but also because they don’t take proper rest between their working hours. We all are aware of the fact, that a good sleep is a key to good health and it is as important for health as exercising, and maintaining good diet etc.

When brain turns sleepy, our decision making process and its vitality also declines. The frontal lobe of human brain has dull activity- which is an important place for decision-making as well as impulse control. With a simple short sleep, we start behaving as if we are drunk. We lack the mental clarity needed for making good decisions. Besides this when we feel over tired, natural consequence is that reward centers of our brain rev up and we will start finding something that would let us feel good. We would get up to reach the kitchen in search of something to eat. This is a critical time that our brain does not respond well to over eating and the scenario causes over eating and weight gain besides other complications too.

A research finding points out that, people who are short of sleep tend to eat more at night and they go for snacks having high-carb. Another study reveals that people who are short of sleep would eat more than usual, hence causing weight increase. This is followed by a result from 18 research studies that lack of sleep leads to more craving for food which is full of energy and more of carbohydrates. With these results we may conclude that when a brain is sleepy, we crave more for junk food and our brain does not say ‘No’ to food so easily.

About the Hunger Hormones

Sleep is nutrition towards the brain. People in general need seven to nine hours of sleep in whole 24 hours. If we take less sleep, the body is bound to react as told by Ben & Jerry, the diet gurus. The insufficiency of sleep affects our hunger and the hormones that generate signal “I ‘m Full”. Besides this we have ghrelin and leptin. Interestingly ghrelin sends signals to brain about hunger and eating and when we sleep less, our body makes more of ghrelin. In parallel leptin cues our brain to stop eating. With less sleep, leptin levels drop and that results in eating more food. If we look at the situation impartially then less sleep would cause us eating more and resulting in gaining weight

Besides this there is cortisol spike because of having too little sleep. This way the stress hormone would signal our body to conserve more energy and fueling our waking hours and resultantly we are more apt for hanging on to fat. This way the research confirms that when dieters get less sleep during 14-days, they lose 55% less weight while their bodies made same number of calories. The dieters feel more hunger but they are less satisfied as they eat feeling as if their energy is zapped.

Researchers at University of Chicago tell that we feel “metabolically groggy" as we sleep less. Having less sleep in 4 days, the body reacts adversely. It does not process insulin which is an important hormone needed for converting sugar and starches etc. This way insulin sensitivity drops by 30% and even more. The results are somewhat disturbing. When our body fails to respond properly to insulin, the body faces trouble in processing fats right from the bloodstream and the body naturally stores more fat. This way sleep is directly related to weight loss. 

Tips for Better Night Sleep

The environment in our world has drastically changed. The gadgets like computers, cellphones, TVs all do not let us sleep or they lure us to remain awake at least a little more.

Let’s simplify the understanding:

• Let’s switch off these gadgets at least an hour before taking sacks.

• Fix the bedroom for sex and sleep only. Think to relax and release yourself instead of working more or entertaining yourself through these gadgets. 

• Try having a bedroom routine like having a bath or meditate or even reading before sleeping.

• Follow a schedule to wake up and retire at the same times each day on all week days.

• Do not eat heavy food before bed and avoid alcohol as this causes heartburn and hinders sleep. Avoid coffee, tea, soda even those sweet chocolates after 2pm as the system keeps caffeine for at least 5 to 6 hours.

• Switch off the lights. Darkness helps the body for releasing natural sleep hormone called melatonin. When lights are on, this does not happen well.

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Game-Changing Exercises That Sculpt, Tone and Burn Fat

No matter your sport, the eight moves in this routine, designed by Ana Ivanovic‘s trainer, Zlatko Novkovic, will help you go harder for longer. “They’ll not only boost your endurance, but they’ll also make you stronger, more flexible and more explosive, too,” he says. To score all of those benefits, do the workout two times a week. Three other days, do your favorite cardio at a moderate intensity for at least 30 minutes.

Superfly
Lie facedown with arms in front of you, palms down. As you exhale, flex lower back to lift arms, legs and chest off floor. Hold for 2 seconds. As you inhale, slowly return to start for 1 rep. Do 3 sets of 15 reps.

Net Rush
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Run for 30 seconds, pushing off balls of feet, pumping arms and lifting each knee until thigh is parallel to floor. Do 3 sets.

Lying Kick Serve
Start in a low plank with forearms on floor, elbows under shoulders. Bring right knee to chest while turning hips and head to left and extending right leg beneath left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Shuffle Hop
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Lift right foot behind you and lower into a single-leg squat, swinging right arm underneath abs, left arm behind back. Press through ball of left foot and hop right as far as you can, landing on right foot in a single-leg squat, swinging arms for balance. Reverse move, jumping back onto left leg, for 1 rep. Do 3 sets of 15 reps.

Ball Girl
Start in a high plank, palms under shoulders, hands turned out. Bring right knee to chest, planting right foot on floor under left hip. Keeping hands planted, quickly hop right foot back as you bring left foot forward. Continue for 30 seconds. Do 3 sets.

Flexing Lunge
Stand with feet hip-width apart, hands on hips. Take a big step forward with right foot, keeping it flexed. Inhale as you bend knees 90 degrees. Exhale as you press through right heel to return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Topspinner
Lie facedown with chin on floor, arms out to sides, palms down, feet together. Squeeze right glute and hamstring as you bend right knee 90 degrees, toes pointed to ceiling. Keep hands and chin planted as you slowly twist at waist until right toe taps floor outside left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Power Stroke
Start in a high plank, palms under shoulders. Lift right palm and tap left shoulder; return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Source-http://www.self.com/fitness/workouts/2015/08/tennis-strong-game-changing-exercises?mbid=social_facebook

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3 ways to beat the failed diet

So you’ve tried every diet in the book but you just haven’t been able to follow through. To change your eating habits you need to be mentally ready to start making the necessary, sustainable changes that will get you to where you want to be, which if you are not is why a ‘diet’ will fail.

Ask yourself: How important are these changes to me and am I confident that I can make them now? If you’re serious about change and confident you can implement the changes you need to, that’s your first step. Then follow these three rules…

1. Don’t Go Too Low

If you eat too few calories and are constantly hungry, chances are very high that you will end up giving up. Successful diets have enough calories so you never feel prolonged deep hunger, but low enough for a moderate rate of weight loss.  Consuming less than 5000 calories per day for an extended period of time is not good idea because it isn’t enough to give your body the nutrients it needs to keep you healthy.

2. Don’t Ban Or Go To Extremes

Diets that avoid entire food groups (such as carbohydrates), are extreme and don’t include enough variety are difficult to follow over the long term, and will likely lead to you falling off the boat. Ask yourself, “Can I eat like this forever? A successful diet is one you can follow for a long time and should allow choices from all food groups in moderation.

3. Don’t Do Diet Only

If you start changing your diet, but have no plans to move more, your weight loss will most likely hit a frustrating plateau. Being active has a feel-good factor and helps shave off the centimetres, so adding exercise can keep you motivated to stick to your diet. Multiple research studies have consistently shown that the most successful weight-loss diets include a combination of diet and exercise.

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Active + Rest = Results

If you’ve been faithful to your gym routine for any length of time, you know the importance of scheduling rest days into your training week. But just because you’re taking a day off doesn’t grant you a license to become a Barcalounger blob. Sure, it’s important to have at least one full day off from all sorts of activity every week, but on your other day(s) off, consider doing some active rest.

Active rest might sound like an oxymoron, but this protocol is a great way to recover from a hard workout week while avoiding couch-potato status. The idea is to move your body with gentle activity — easy enough so you don’t break a sweat — for 30 to 60 minutes. This kind of activity will help stretch out tight areas, get some blood flowing to ease soreness and shake out the kinks from your joints. Though it won’t burn too many calories, active rest helps flush out toxins and facilitates muscle repair. It also acts as a cross-training technique, which helps reduce the incidence of overuse injuries such as tennis elbow, tendinitis and shinsplints. As a bonus, it can promote the reduction of stress hormone levels in the body, which in turn boosts fat burning and bolsters immune system response.

Active rest can be any activity you can think of, so long as it’s not too strenuous. Here are some great ideas for your active rest days that you can do solo or with friends and family.

Yoga

There are many kinds of yoga in Doha to choose from, but for active rest days, try a restorative or gentle-flow class that focuses on breathing and easy postures to help relax and oxygenate your muscles and reset your mind for the week to come. No classes near you? Google “YouTube Gentle (vinyasa) Yoga” and hundreds of options pop up that you can do in your living room.

Walking

This is a great activity for anyone of any fitness level. If you think walking is boring, find a new area to explore nearby — a park, beach or neighborhood — or sign up for a walking tour of your city. If you’re walking indoors, set your treadmill no faster than 3.0 on 0 percent incline and pop in a Scenic Trex DVD to transport you to a beachside jungle, lush rainforest or the California coastline.

Hiking

Hiking is another great way to change things up and enjoy nature while still moving your bod. Unsure where to start? Check out everytrail.com to find a nearby hike, its length and difficulty rating. Then pack a healthy lunch and take the whole family with you.

Water Sports

We’re not talking wakeboarding or kite surfing here — more like Doha paddleboarding or kayaking slow swimming. Remember, this is a recovery day! The water is also a great place to stretch out because your limbs are more buoyant. After you’re done with your active rest activity, spend another five to 10 minutes stretching tight muscles while in the water.

Biking

Set aside your inner Armstrong and opt for a leisurely ride around your neighborhood, local park or boardwalk. Alternately, set your stationary bike on a low resistance and pedal to some slow jams. Think sightseeing rather than Spinning. Check out the Spinning play-lists on Spotify for some music ideas.

- See more at: http://www.oxygenmag.com/article/active-rest-results-10190#sthash.MIoL8pVu.dpuf

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The benefits for ladies by following Aerial Yoga

Aerial Yoga is a new kind of workout invented by aerial performer Christopher Harrison—a former gymnast and Broadway choreographer. It involves performing a series of exercises inspired by yoga, Pilates, calisthenics and aerial acrobatics in a hammock-like apparatus, in order to achieve a total-body workout. Think Cirque du Soleil for gym-goers and yoga buffsIt’s also incredibly fun.

Currently available in Doha Aerial Yoga is making its way across Doah after garnering a great deal of attention in the United States and Canada. Even celebrities are getting in on the Aerial action; pop singer Pink used one of Harrison’s hammocks for the daring routine that she performed during the 2010 Grammy Awards (which was choreographed by a member of Harrison’s company).

The benefits of Aerial Yoga

Apart from being a major stress-buster due to its high fun quotient, there are some serious health benefits associated with Aerial Yoga. “Anyone that has back issues should be doing this class,” says Bill Davis, director of group fitness for The Athletic Club in Brantford, Ont. “It’s better than an inversion table. It gives you the chance to hang freely, allowing your spine to lengthen. People who have taken the class here always comment on how much better their back feels afterward.” Instructor Katlynn MacDonald can attest to this. After suffering from sciatica for years, she has found that practicing AntiGravity Yoga helps to relieve her pain.

In addition to decompressing the spine, Aerial Yoga can help to increase strength and flexibility, as well as bring you greater awareness of your body. “It’s a real mind-body-spirit experience,” says instructor Sandra Caniglia, who has been practicing yoga for the past 10 years, and is also an avid runner. “It really does help in other areas of our lives, too. The core work is a huge benefit for running and I’ve found that I can recover faster.”

More than yoga

AntiGravity Yoga isn’t just a yoga workout—it combines several different exercise styles. “Lots of people who aren’t into yoga still do AntiGravity,” says Davis. Even the instructors come from a variety of fitness backgrounds—MacDonald’s background is in gymnastics and dance, while another instructor’s specialty is Pilates.

While you’ll still find yoga favorites like "downward dog" and "cat-cow," you’ll also get to experience new moves like "the awesome possum" and "the chandelier." And Davis notes that every class features inversions, so that participants can enjoy a spinal decompression.

What to expect

So how do you prepare to have your world turned upside down? “Drop all expectations,” says Davis. Like any brand new experience, it’s important to have an open mind. “Listen to your instructor, and most importantly, trust the hammock. We wouldn’t let people do this if it wasn’t one-hundred percent safe.”

While it may be difficult to feel comfortable doing backflips in a lavender-coloured silk hammock your first time out, it may ease your mind to know that each hammock can actually support up to 2,000 lbs (970 kg). As for the hardware that attaches the hammocks to the ceiling? “It’s all mountain-climbing rated,” says Davis. Once you’re able to overcome that initial fear, you’ll be able to enjoy all that the class has to offer.

Some cautions about Aerial Yoga

Due to the nature of the class, with its flips and inversions, Aerial Yoga is not recommended for women who are pregnant. Also, if you have recently had eye surgery or suffer from vertigo, it is recommended that you consult your doctor before giving the class a try.

But when it comes to your fitness level, there are no restrictions for AntiGravity Yoga. Even if you’ve never taken a yoga class in your life, you’ll be amazed at how much you can do. “It’s really accessible,” says MacDonald, noting that she’s seen people of all ages in her classes. “Different bodies, different fitness levels—everyone gets something different from it.” In fact, MacDonald says it’s very common to see moms and daughters in class together, swinging in hammocks side by side.

Flying high after class

After an hour of swinging back and forth, flipping upside down and pushing your body in a whole new way, it’s hard not to leave the class with a big smile on your face. “You walk out of it, and you just feel good!” says MacDonald. So don’t be surprised if you get hooked on the hammock. “It’s like an addiction, almost,” says Caniglia. “People come in and say, ‘I just need to hang upside down!’”

Read more at http://www.besthealthmag.ca/best-you/yoga/the-benefits-of-antigravity-yoga#e4ftUpY5KHxqrLQQ.99

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CrossFit: why you should give it a go

Bored? Lost your motivation? CrossFit could help you find that fitness mojo!

It's super-speedy, it's total-body and it's sociable, what's not to like? CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training.Greg realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. 

There are now more than 50 dedicated CrossFit gyms in Doha– so it must be working!

What is CrossFit? 

Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.

Why should you do it? 

CrossFit courses has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.

Get started… 

There are many CrossFit boxes across Doha. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpees

Run 1 mile, Row 2K, 

If your are looking to saty fi in Qatar.Check out some crossfit courses in doha! 

Source-http://www.womensfitness.co.uk/fitness/948/crossfit-why-you-should-give-it-a-go

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How Many Pushups Should a Female Do to Get Toned Arms?

Pushups primarily develop your chest muscles, but they also recruit your shoulders and triceps. According to Kyle Brown of the National Strength and Conditioning Association, they’re among the most versatile strength training exercises because you can change your hand placement to target different muscle groups. Women can tone their muscles just as men, though typically not as quickly or significantly because of hormonal differences between the sexes.

Toning

For women to tone and build muscle definition, they must complete pushups at a relatively high volume. When you complete a significant number of pushups, you break down your chest, shoulders and triceps muscles, causing small tears throughout the muscle fibers. Your body responds to this damage by healing the muscles back stronger and larger so that they are better equipped to handle your subsequent pushup workouts. For women, the muscles generally become more defined and much stronger -- up to 50 percent stronger during six months of training -- but not larger. Before trying these exercises on your own, It is advisable to first take some fitness Expert help! 

Volume

Complete four to six sets of pushups to build muscle tone. Because pushups utilise your body weight as resistance, and that weight is fixed, the number of repetitions in each set will vary. Some people will need to complete more repetitions than others to fatigue their muscles, and some women will need to do their pushups with their knees resting on the floor to accomplish even one repetition. Whether you're doing traditional pushups or modified pushups with your knees on the floor, each set should be done to near exhaustion. The final three repetitions should be difficult to complete. Rest three to five minutes in between sets. Over time, you'll be able to increase the number of pushups it takes to reach exhaustion.

Frequency

Because a woman’s muscles are broken down following a high-volume pushup workout, it’s important that at least 48 hours of rest are offered between workout sessions. This time is when your muscles will tone and become stronger. Workouts should be done two to three days per week. If you decide to work out twice per week, do so on Mondays and Thursdays or Tuesdays and Fridays. If you decide to work out three days per week, do so on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays.

Considerations

Consider changing your hand placement sometimes when completing your pushup workouts. Performing pushups with regular hand placement causes your chest to do most of the work. If you only do pushups with the regular hand position, most improvements will be seen in your chest. You can bring your hands in to a more narrow position to put more focus on your shoulders and triceps, which will help build definition in your shoulders and triceps. Holding the plank position allows you to get used to supporting a good percentage of your body weight with your arms, and it strengthens your core muscles. Consider incorporating biceps curls into your training regimen as well so that you develop all of the major muscle groups in the arms.

Source: www.livestrong.com

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8 NUTRITION TIPS FOR WOMEN!

Have you ever thought to yourself, "I know my diet isn't perfect? Between family, work, and running around, I just feel tired a lot of the time. Maybe there's something missing in my diet that would give me the energy I used to have."

If you answered yes, or simply feel that you could use more energy to get you bursting through each day, please take the next few minutes to learn these eight nutrition tips to improve your stamina and performance.

Plus you'll be getting information on the nutrients you need to fight the chronic diseases that are of increasing concern to women. If you have a friend that could use a boost, print this out for her.

Busy women often find themselves skipping meals, eating "empty" snacks, skimping on vitamins and overstuffing with fat-free foods. Women also have to realize that what works for men may not work for them. We have different nutritional requirements.

To help you meet those requirements, here are eight nutrition tips. Follow them, and your stamina and performance should improve, plus you'll be getting vital knowledge about the nutrients you'll need to fight some chronic diseases that are of increasing concern to women.

1

 EATING OFTEN

Most people don't eat often enough to get as lean and trim as they would like. Let's think of your metabolism as a burning fire. Ok, what is your metabolism? The term: resting metabolic rate (RMR) is the number of calories your body burns at rest to carry out typical body functions like breathing and pumping blood.

RMR makes up most of your metabolism - the total number of calories you burn in a day. Back to your fire, or metabolism; women that feed their bodies with 300 calories every three hours will be naturally boosting their metabolism and may improve their memory and cognitive skills later in the day.

On the other hand, skipping meals can leave you feeling drained, unable to concentrate and want to forfeit your evening workout. Long stretches between eating signal the body to slow the metabolism and store fat - it's the survival mechanism left over from our heritage as hunter-gatherers.

When we skip meals earlier in the day we may want to overeat at night. When night time falls you'll be more likely to choose foods that are high in fat, sugar and calories; leading to feelings of guilt.

SNACKS

Best to eat around five times a day--that's three meals and two snacks. Always plan ahead if you have a busy schedule. Store some snacks that you know are healthy in your workbag. Some suggestions include:

• Almonds
• Apples
• Dried fruit
• Energy bars
• Protein bars
• Meal replacement or protein shake (with your shaker cup)
• Canned vegetable juice
• Small boxes of ready-to-eat breakfast cereal

These are all good choices that are high in carbohydrates, fiber, vitamins and minerals. Get yourself a cooler and enjoy cottage cheese or yogurt as your mini meal.

2

 BOOSTING YOUR B2

Vitamin B2, or riboflavin, assists in the breakdown of carbohydrates and fats for energy for working muscles. It is obvious then that this vitamin plays a crucial role during endurance exercise. Research on women shows that 30 minutes of daily exercise lowers riboflavin levels in the body.

What does this mean for you? As a women that exercises you should try to get at least the RDA (1.3 milligrams for women). Talking with your doctor about whether or not you need more than the RDA is best, especially if you enjoy endurance training.

SOURCES OF RIBOFLAVIN

• 1 percent or skim milk
• Nonfat yogurt or other low-fat dairy foods
• Breads, cereals and other grain products are also good sources.

3

 BONE UP ON CALCIUM

"Drink your milk; it will help you build strong bones." This sentence we have all heard over the years through our schools, the media and in our homes. Getting enoughcalcium and protein is particularly crucial for women, who are susceptible to osteoporosis.

Activities such as running and weight training help build stronger bones, however if you are amenorrheic (missed menstrual periods), you can lose bone mass despite regular exercise.

Reason: Amenorrheic women have lower levels of estrogen, a hormone that plays a key role in building and maintaining bone calcium.

An estimated 25 percent of women runners become amenorrheic at some point often due to their low body weight and low levels of body fat. Some are helped only by estrogen-replacement therapy. In other cases, changes in their diet work well - especially if they've been eating not enough calcium and protein.

For amenorrheic athletes, the calcium RDA of 800 milligrams for women over the age of 24 is insufficient. Around 1,200 milligrams, the equivalent of four servings of milk, looks to be more appropriate. As for protein, women vegetarians should know that a low intake may put them at higher risk for amenorrhea.

Always be sure you get regular servings of dairy products, calcium-rich tofu and greens, and calcium-fortified orange juice. Also, eat lean meat and/or high-quality protein combinations such as pinto beans and rice. Avoid fiber supplements as these bind calcium and other minerals in the intestinal tract. When this happens the absorption of essential nutrients decreases.

4

 VEGETARIANS, GETTING YOUR VITAMINS

Women who are vegetarian have thought that not consuming meat products is a great way to reduce their fat intake, boost their carbohydrates and improve their overall health. Are they right in this way of thinking?

Research is showing us that vegetarians are generally healthier than meat-eaters, that they have a lower incidence of cancer and heart disease and that they have leaner bodies.

We need to be in the know. Being a vegetarian doesn't guarantee improved health. When the health of vegetarian women is compared to non-vegetarians, they took in less:

• Calcium: Essential to the formation and maintenance of strong bones and teeth.
• Zinc: Even a minimal deficiency of zinc impairs thinking and memory. Important for a strong immune system.
• Vitamin B12: a vitamin crucial for healthy red blood cells and nerve fibers.

Those in the study ate less than half the RDA for B12. Since B12 is found only in animal products (red meat, fish, shellfish, eggs and milk are good sources) strict vegetarians (or "vegans") must look for foods, such as soy milk, that are fortified with this vitamin.

Zinc is found almost exclusively in meat (oysters are an especially rich source). An exception is whole grains, but stay away from grains that are refined as they lose their zinccontent. Wheat germ is one of the best zinc sources. You can easily add a tablespoon or two to hot cereals, casseroles, soups or blender drinks.

5

 GO GREEN

Folate, another gem in the B vitamin family, is waiting for you in green, leafy vegetables such as broccoli, kale and certain dark-green lettuces. Most women don't get enough of this vitamin, and the deficiency is linked to severe neural-tube defects in newborns.

This connection is so strong that the Centers for Disease Control and Prevention (CDC) and the U.S. Food and Drug Administration (FDA) now recommend that women take in 400 micrograms of folate daily, which is more than twice the current RDA.

Recently there has been talk by the FDA of fortifying grains with folate (as is already done with the B vitamins thiamine, riboflavin and niacin). Adding folate to breads and pastas would boost your folate intake by an estimated 30 to 70 percent.

As we wait for this to take place, try to eat good sources of folate daily. Sources of folate include: leafy greens, citrus fruits. A 6-ounce glass of orange juice contains 120 micrograms of folate. Folate can be lost from foods during preparation, cooking, or storage.

To Retain Folate:

• Serve fruits and vegetables raw whenever possible.
• Steam, boil, or simmer vegetables in a minimal amount of water.
• Store vegetables in the refrigerator.

6

 ADD SOYBEANS TO YOUR ROUTINE

People who eat regular servings of soybean products (such as tofu and miso) are at a lower risk of heart disease. One of every two women will die of cardiovascular disease.

And although we women are, on average, a decade older than men when the disease first strikes, it kills as many women as it does men (ten times more women die of heart disease than die of breast cancer each year).

Native to East Asia, soybeans have been a major source of protein for people in Asia for more than 5,000 years. Soybeans are high in protein (more than any other legume) and fiber, low in carbohydrates and are nutrient-dense. Soybeans contain substances called phytoestrogens, which can significantly lower your "bad" LDL cholesterol and raise your "good" HDL cholesterol.

Add soybeans to soups and casseroles as you would other dried beans. Tofu works well in salads, pasta dishes, sandwiches and even shakes. And though soybeans are somewhat higher in fat than other beans, that fat is primarily the cholesterol-lowering monounsaturated and polyunsaturated types.

7

 IRON WOMEN

"LEAN CUTS OF RED MEAT PROVIDE IRON WHILE STILL MAINTAINING A LOW-FAT DIET."

Did you know that 50 percent of all women runners are deficient in iron? Iron is necessary for production of hemoglobin in your red blood cells. Low iron levels result in fatigue and poor endurance, since the blood is unable to carry oxygen as efficiently to working muscles. Another sign that your iron levels are low: feeling chilled or cold.

Though losses of this important mineral occur during menstruation and in a few other small ways, lack of iron in the diet is the most likely cause of deficiency, as studies show that women distance runners usually get less than the RDA of 15 milligrams.

The solution is simple: eat more iron-rich foods. The two best choices are lean red meat and dark poultry, because the form of iron they contain is easy to absorb. Women often say no thank you to red meat due to its fat content, but by choosing lean cuts you can get your iron while still maintaining a low-fat diet.

Two good non-meat sources are lentils and iron-fortified breakfast cereals (see table, below). Also note that the tannins that are in coffee and tea block iron uptake from food, so drink these beverages between meals, not with them.

Checking in with your doctor is best, before turning to supplementation as your source of iron. Too much iron also has its risks. Too large of amounts can limit the absorption of zinc and may also cause constipation. You can increase your iron intake with 2 to 4 ounces of lean meat a day.

8

 COUNT CALORIES WHEN CUTTING FAT

"FAT-FREE FOODS ARE USUALLY LOADED WITH SUGAR AND CALORIES."

Sure, there are countless varieties of fat-free and reduced-fat products - but this fat-free frenzy has a downside. Too many people think that if a food is fat-free they have a license to eat as much of it as they want. Not true.

Remember that "fat-free" does not equal "calorie-free". Fat-free foods are usually loaded with sugar and calories, so gorging on them will cause weight gain.

Fat-free yummys may also starve you of important vitamins and minerals, since many fat-free products are refined which means that they're low in key nutrients. Many are also lower in fat-soluble nutrients such as vitamin E, an antioxidant that protects against age-related diseases.

Research shows that women who switch to a low-fat diet (less than 30 percent fat calories) often fall below their requirement for vitamin E.

To beat the fat-free nutrition blues and retain your youth, make sure you're getting several servings of fresh fruits and vegetables a day. To get your vitamin E, eat plenty of whole grains, and try to use small amounts of vitamin E-rich oils, such as flax or Udo's oil on foods after they are cooked and on salads.

If you are buying fat-free foods check food labels for calorie amounts. It's the number ofcalories consumed (taken in) verses the number of calories burned (out) that will result in a healthy body weight and appearance. Simply put: for weight loss, you need to take in fewer calories than you burn.

Source-http://www.bodybuilding.com/fun/fawnia29.htm

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