How to prevent those Stretch marks!

Skin specialists prefer to avoid skin disorders instead of letting it grow without attention. If you look at the stretch marks, you can have them cured as prevention is better than cure.
What are these stretch marks? By consulting Oxford dictionaries we see that stretch marks look like stripes or streaks on our skin. These are especially present on abdomen that are because of skin distension from obesity or even because of pregnancy. The version of NHS is that stretch marks are the lines or narrow streaks occurring on skin surface. That is how experts define these stretch marks. Here are some details for its prevention:
These marks may occur for various reasons, like due to body building, during pregnancy and thus its prevention may be done differently in each case.
Pregnancy
Stretch marks are not the side effect of being a mother. If you take proper steps during pregnancy period, these may be avoided as the baby is developing. You need to take some actions to avoid these soon after you know about your pregnancy.
You should well hydrate yourself by taking lot of water for helping and maintaining skin elasticity. This helps the baby to be hydrated too. During the pregnancy period babies share all what you eat or drink and that is why expected mothers need to consume little extra. Consider drinking water, please note that the amniotic sac is all water filled, so the sac consumes your normal drinking.
Some exceptional moisturizers are available on shelves but during pregnancy you should choose the one specially designed for the stretch marks caused by maternity. This is the period when hormones keep fluctuating and that impacts skins ph balance, collagen production and elastin etc. during the pregnancy. Compared to specially designed moisturizers, regular moisturizers will not address such changes. Daily use of this cream meant for maternity stretch marks or equivalent lotion keeps the skin flexible and nourished. This way, one needs to be conscious and start using this to avoid stretch marks.
During pregnancy period one needs to consume lot of vegetables and fruit. You need such food as well as the nourishing child also benefits from these nutrients. You need vitamins, antioxidants and minerals to help skin cells to remain strong as well as intact as the belly grows due to pregnancy. Start using prenatal vitamins soon after you know your pregnancy has started and reduce the use of sugar, soda drinks that are not good for baby and cause dehydration of skin too.

Body Builders:

Body builders often get surprises when they put on weight and they note these stretch marks. Men usually do not opt to see skin specialists for skin marks as ladies do. They can of course, avoid these stretch marks during their workouts and body building training.

Men need to cool down under a shower. Lot of perspiration doing a workout would keep the body cool preventing overheating. This trend of having s shower after workout session is all a natural desire. On the other hand hot showers and hot tubs reduce skin moisture and rob protective oils. Hot showers also accelerate stretch marks to appear.

It is better to have a cooler shower instead of a steaming one. It need not be chilling but warm water is fine with that situation of body. In case you feel aches, you can use hot water bottles or hot towels or even muscle creams for easing the problem but in all cases do have warm shower. Better use a wash for moisturizing body, better to use the one which is designed for avoiding stretch marks. This will help the skin to keep moisture and the skin will be more stretchy and pliable.

Such lotions would stimulate production of collagen that is good for skin elasticity. This allows the skin to stretch easily around the muscles when they are flexed, and they shrink back to original form as muscles are again relaxed. Men may also use maternity creams but better to use the ones designed for body builders and athletes.

Dieters:

Some people gain weight and get these skin marks but those marks may occur as someone would lose weight suddenly. This can be avoided as we maintain elasticity of our skin. This means we see skin’s shrinking ability without scarring. In such a situation we need to avoid fruit juices that are more acidic but use just water for our thirst needs. We need to keep our body fully hydrated so skin cells maintain their reproduction.

Skin regeneration badly needs minerals and vitamins. For that we need to take multi vitamin dose daily to maintain skin’s nutritional needs as you would be taking low calories due to your dieting pursuit.

You better use stretch mark cream all over the body twice daily. These stretch marks may appear due to weight loss and these can appear anywhere. In case you reduce weight in one part, these marks may appear in some other adjoining area showing stress. This way it is better to use this cream all over your body for skin nourishment and avoiding these marks to appear.

body builders dieters health advice qatar women Stretch marks women's fitness

Cholesterol Levels in Women

HDL and LDL

There are two kinds of cholesterol used as an index of risk levels for cardiovascular disease -- the HDL or high-density lipoprotein and the LDL or low-density lipoprotein.

The combination of HDL and LDL contributes to the total cholesterol levels in the body, together with other factors. The "fat" levels in the blood -- consisting of HDL or "good cholesterol", LDL or "bad cholesterol", and triglycerides -- has been used to predict risk levels for coronary disease in men. High LDL, low HDL, and the presence of triglycerides, has been linked to increased risk for heart conditions.

What The Numbers Mean

Studies have shown higher total cholesterol levels in women correspond to higher rates of coronary artery disease This is a condition in which the arteries to the heart become clogged, and may lead to cardiac arrest.

Typically, for women, cholesterol levels of 200 or less do not predict increased risk for heart disease. However,  slightly elevated levels of 235 show a 70% increase in risk. Levels of 265 or more have been linked to the occurrence of this disease two or three times more often. Additionally, low HDL levels strongly predict of heart diseases in women, with levels not more than 50 (mg/dL).

Men with the same cholesterol levels are placed on a diet schedule that increases their HDL and lowers their LDL, without directly affecting the triglycerides.

Low HDL and high cholesterol are often linked, leading to questions as to which of the two is more crucial. However, it has been found that women with low cholesterol levels of 200 also have low HDL levels, and yet still could have high risks for coronary disease.

The best way to predict heart conditions in women is predictor for women is the direct ratio between HDL and cholesterol. If the total cholesterol is more than four times her HDL levels, the risk for coronary disease increases up to five times more than normal. Moreover, if triglycerides are high, the risk also increases.

However, in men, higher LDL levels are not as reliable as predictors.

Experts believe that more studies still need to be done. Some believe that LDL levels should not be a source of anxiety, excepting of course special subgroups who may be directly affected.

Conclusions

Total cholesterol levels as an indicator or basis for decisions are not as critical as one would intuitively think. There are other factors and correlations at play -- HDL levels, triglycerides, and the ratio of cholesterol to HDL levels.

Similarly, the role and importance of LDL levels and ratios associated with these are yet to be determined. The best recourse is to continue finding the fundamental answers to these uncertain queries. Most importantly, keep doing research.

Women Health women's fitness

5 reasons to Detox

Most of us equate a detox with deprivation—or worse. We think hunger, weird food, kale juice and colonics. We might feel better at the end, but is it really worth the pain and suffering? The thing is, you don’t have to suffer. There’s another kind of detox that’s all about fabulous, delicious food. It’s a new kind of detox that’s a giant jumpstart for your health and a reboot for your metabolism. It’s fun, easy to do and a direct route to feeling fabulous. It’s what I do with my patients, and you can do it in just 10 days.

5 Reasons You Need to Detox

1. You have FLC Syndrome: Feel Like Crap.

You wake up feeling less than vital, vibrant, alive, joyful and full of energy. Even if you are thin but have symptoms of being toxic like fatigue, brain fog, achiness, digestive issues, allergies, headaches—really any symptoms at all—the detox can help heal you quickly. Most of us don’t connect what we’re eating to how we feel. In the 10-day “feel good with good stuff” plan—the program in my new book, The Blood Sugar Solution 10-Day Detox Diet—you will learn how you have put up with needless suffering. Feeling good is only a few days away.

2. You can’t lose weight and keep it off (you want to fit into your jeans).

The scientific establishment has convinced us that losing weight is just a matter of calories in/calories out, that it’s about energy balance, about eating less and exercising more. How’s that working out for you? Probably not so well! Problem is, the scientific establishment is different from the established science. The science says sugar and flour calories are WAY different. First, they trigger addiction and overeating. Second, they spike insulin and inflammation, which makes you store belly fat and blocks your ability to feel full. The verdict is in: Sugar calories are worse than whole food calories. Sugar spikes insulin and triggers inflammation, a double whammy guaranteed to mess up any attempt at long-term weight loss.

3. You can’t control your sugar and carb cravings (you may be suffering from food addiction).

The fact is that sugar and flour are biologically addictive. The science behind it is clear and conclusive. Yet we blame the fat person for being a lazy glutton, which leads to shame and guilt. I am here to tell you it’s not your fault. Your biology has been hijacked by the food industry. They have done a hostile takeover of your taste buds, brain chemistry, hormones and metabolism. More than 300 food industry insiders spilled the beans to Michael Moss in his book, Salt, Sugar and Fat, explaining they hire “craving experts” to create the “bliss point” of junk food to create “heavy users” and increase their “stomach share.” Sugar is the new nicotine. In fact, sugar is eight times more addictive than cocaine. If you are trying to use willpower to lose weight you will fail. You have to use science to unhook yourself from the addictive power of sugar, flour and hyper-processed, hyper-palatable food-like substances (or “non-food junk” as my friend Dr. Aviva Romm calls it).

4. You never have detoxed.

Most of us have never in our life taken 10 days to put nothing in our bodies but delicious, whole clean food. Just 10 days. Even if you think you are healthy and feel good, you may not realize that your normal state is not your optimal state. Think of it as a tune-up, a super-quick, super-easy way to supercharge your health.

5. You need a STAYCATION.

All of us stray from living in a way that supports our health: too little sleep, too little exercise, too much bad food, too much stress, not enough time for ourselves. The best way to reset your life is a 10-day detox. Simple, delicious foods. No toxins or drugs, by which I mean sugar, flour, processed foods, caffeine or alcohol. Self-nurturing practices: deep breathing, sleeping 7-8 hours a night, a little exercise, self-love. All this works to get your body and mind back to their original factory settings—and quickly!

Source-http://drhyman.com/blog/2014/03/08/5-reasons-need-detox-5-ways-detox-lose-weight-feel-great/

Detoxification health and fitness women's fitness

Best of the workouts for women

These back exercises will turn your flip side into more attractive parts and also lessen your back-pain improving posture.

Lacey Stone is the owner at Lacey Stone Fitness situated in New York City. She explains about women health pointing out “the back” of fitness candidate telling that a back that is toned is not an essential part to rock in a backless dress but that is one of the most important body parts as the back plays a role in doing almost everything like running, lugging groceries, therefore back should be strengthened in extremely important for one’s fitness preventing injury. This helps in gaining a good posture and a confident look irrespective of what you wear. Further that healthy muscles right from shoulders till hips help up or reduce back pain. The significant fact is that adults having chronic backaches feel lot of less pain after they complete a 16-week strength-training package.

Lacey Stone's workout package aims at the entire upper and all of lower back, the core, your hips as well as glutes. This should be done two to three times every week (that is a combination of three sets doing each exercise, working doing as much as 12 reps per set) for improving posture, preventing aches, killing pains and achieving a strong and defined rear view.

MOVE 1 (doing Pull-up, Doing 3 sets in 12 REPS)

You need to grab the pull-up bar of some assisted pull-up machine, palms to face forward, and you need to hang at arm's length keeping knees bent keep feet crossed behind. Squeeze shoulder blades both together and pulling the chest to the bar. Next slowly lower your back to start and that makes one rep.

MOVE 2 (doing Push-up-Position Row, Doing 3 sets in 12 REPS)

Go into the pushup position using your hands as hands rest on dumbbells and your feet are slightly more than your hip-width apart. You need to brace your abs as you are pulling one dumbbell towards your rib cage side. Then pause and lower the weight and repeat the same with your other arm. That makes one rep.

MOVE 3 is about “Super woman” (Doing 3 sets in 12 REPS)

Lay your face-down with your legs straight and keep arms overhead; draw the belly button toward the spine tightening your abs.  Contract your glutes, slowly raise your head keeping arms, chest and legs away from the floor. You need to hold this pose just for five seconds, then lower to do it again and that makes one rep. 

MOVE 4 Lat Pull-down (Doing 3 sets in 12 REPS) 

You need to sit at a lat-pull-down bench grabbing the bar keeping a shoulder-width keeping overhand grip. Keep your arms straight and your torso upright. Then pull the bar down to your chest squeezing your shoulder blades together without moving the torso. Pause a little and slowly return to start as that makes one rep. 

aerobic exercise Gym health and fitness Pushups training Women athelets women's fitness

The Beauty of Lifting Heavy Weights

"Why wouldn't women want to lift weights?!" says Nadine Steklenski as she racks her barbell and backs out of the power cage. The 40-year-old director of design for Target Corporate in Minneapolis has just set a personal record (PR) of 123 pounds, and she is amped. 

Her workout partner, fellow design executive Alexis Kantor, smiles and gives her a high five. Kantor had just set a dead lift PR of 270 pounds the week prior, and it's her turn to squat next. Neither woman is moving the kind of itty-bitty weights often boasted as the best way to a leaner, sleeker body, but that's exactly the result they're getting. "So far I've lost about 25 pounds and enough inches to have a wedding dress that's two sizes too big — and I bought it recently," says 40-year-old Kantor. "It's been fun to go down in sizes and find favorites in my closet that fit again, and fit even better." Steklenski chimes in that a friend recently stopped her in the middle of a story she was telling to comment admiringly on her newly sculpted arms.

Steklenski and Kantor used to share a common resistance to, well, using more resistance. In fact, while both women are now hooked on lifting weights (and heavy ones at that), both of these women had never lifted before they began training with me a few months ago. After all, listen to certain trainers and you might believe you'll morph into an NFL linebacker if you pick up more than three pounds. And how many times have we been fed the message that we need to keep it light to achieve that long, lean look? This type of misinformation can be tough to shed. (For a more accurate sense of how much you should be lifting, check out "How Can I Tell if My Weights Are Heavy Enough?")

But thanks to research over the past few decades, those messages are slowly being corrected. "Lifting weights is excellent for improving bone density, joint mobility and body composition, and relieving anxiety and depression," says Alexander Koch, PhD, associate professor of exercise science at Lenoir-Rhyne University in Hickory, N.C. "And there is good data available now that shows being strong and having adequate muscle mass and strong bones are key health traits to help women live longer, fuller lives." For example, a 2004 study in the Journal of Physical Activity and Health found women within the lowest two quartiles for sit-ups had twice the risk of mortality than women in the highest quartile. And according to a June 2013 study published in the journal Diabetes, both men and women became more insulin sensitive after 12 weeks of strength training, decreasing their risk of getting type 2 diabetes. In the same study, scientists also reported improved strength — both upper and lower body — increased lean body mass, decreased fasting glucose and insulin, and even led to greater aerobic capacity. The take-home message is that completing medium-intensity resistance training approximately three times per week improves your overall health, says one of the study's researchers Leslie Consitt, PhD, assistant professor of physiology at Ohio University. 

Did you catch that? Lifting weights can even count as cardio. "The idea that you have to separate the two is an old-school notion," says Jill Coleman, MS, former figure competitor and cofounder of the fat-loss company Metabolic Effect based in Winston-Salem, N.C. "The new way is faster, more intense workouts that combine weight training and cardio." In other words, you can lift weights faster to build strength and get breathless at the same time. Case in point: This butt-kicking Weight Room Cardio Workout.

The payoff is far from just physical: "Women are finding empowerment through lifting weights," says Neghar Fonooni, RKC II, Santa Monica–based fitness coach and founder of the website Eat, Lift & Be Happy. "And more importantly, we're encouraging and supporting each other in these endeavors, as opposed to body-shaming one another." While there's momentum behind meme-tastic phrases "Skinny Girls Look Good in Clothes; Fit Girls Look Good Naked," something about them doesn't quite sit right with many women. Yes, they're motivating and celebrate strength, but often do so by judging or competing with others. The empowering success each woman builds inside the gym should instead be used to focus on what that strength can do for yourself and others. (Related: Has Anyone Ever Told You to "Go Eat a Cheeseburger"?)

For Kantor, it was the example she wanted to set for her daughter: "I wanted her to know that being a strong woman is something to be proud of," she says. Kantor's big deadlift began with an 18-pound kettlebell; each pound added during that first month was a gentle negotiation, but has led to unparalleled change. "Ever since I can remember, I have a voice in my head that says 'I can't!' But I made the choice to show up, silence the voice and lift more weight than I thought I could. Even before I saw a physical change, I felt different." Now when she hears that voice, Kantor chooses to act against fear, doing whatever it is that pushes her outside her comfort zone. "I'm now constantly learning, growing and becoming a better version of me."

Pushups weight training women's fitness

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

exercise Fitness Doha muscle toning Pushups qatar women Strength training women's fitness workout

The Best Slimming Foods...

Banish that muffin top with our pick of the best stomach-slimming ingredients!

Rock that slim look with pride this summer with these deliciously healthy foods. Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 

This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 

Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 

Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 

Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 

Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries

Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 

Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons

Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 

Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact.

Nuts 

Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape. 

Also check out some of the online beauty courses for weight management!

Source: www.womensfitness.co.uk

Detoxification health and fitness motivation qatar women tips & advice weight loss tips women's fitness

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

fitness Fitness Doha health health advice qatar women women's fitness