Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1.    Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.    Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.    Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.    Quit smoking. If you are smoker, please stop this bad habit. It also poses threat for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Moreover, women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.    Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.    Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.    Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.    Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.    Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10.     Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.

Nut Nutrition Information For Fitness Energy

As a young aspiring bodybuilder who was just starting out learning a lot of different methods of building muscle, I was taught “by experts” that fat in the diet was taboo. Any kind of fat. It didn’t matter the source. It was just bad. They were wrong. If you still believe in this myth, I hope I can change your mind after reading this article.

The fats I am talking about are from nuts. Peanuts, walnuts, almonds and all other nuts. Being mainly composed of unsaturated fat provide an excellent source of energy. They are also rich in nutrients that are lacking from most people’s diets. Nuts also have phytochemicals, which help prevent cancer, diabetes and hypertension. High in natural fiber. As a whole, nuts are a very healthy nutrition treat that tastes good.

As a bodybuilder that is trying to gain muscular weight, nuts can provide the extra calories that are needed. You can snack on them between meals. They are easy to take along with you anywhere.

For the bodybuilder that is trying to lose fat, nuts fit into your low carbohydrate day. And you don’t have to feel guilty eating them. The key is to replace carbohydrate calories with the calories you would be getting from the nuts.

Women and Nuts
In a controlled study, postmenopausal women who ate a bag of low-salt soy nuts a day had a rather great reduction in blood pressure. Each bag had 25 grams of soy protein. You can find soy nuts at most grocery stores.

Nutrition Breakdown of a bag of almonds. ¼ cup

Calories 200, from fat 150
Total Fat 18g 2g saturated
Carbohydrates 7g
Protein 7g

The US Department of Agriculture did a study with nut eaters and non-nut eaters and found even though the nut eaters consumed more energy calories they actually had a lower BMI (body mass index) than the non-nut eaters.