Healthy Eating Tips For Busy Women
Phil Beckett

Healthy Eating Tips For Busy Women
By Phil Beckett

The following healthy eating tips will help you feel great, look great, carry out every-day activities better and empower you to keep it up for many years to come.

Poor health for most women is the build up of poor life-long nutrition choices and the lack of exercise, both cardiovascular and weight exercise. If you make good choices now and exercise on a regular basis, you’re less likely to become a strain on the health system years later.

And its been proven over and over for many years that women who do make these good choices tend to be healthier and live longer.

Youve probably heard most nutritionists say that breakfast is the most important meal of the day. And it is because if you eat breakfast youll not only gain fuel for a high-energy and productive day, but youll also have a tendency to make better food choices during the remainder of the day.

The mistake most women make when making a choice for breakfast is to just eat cereal. And it doesnt help with all of the commercials out their telling us that cereal is all you need.

Yes, cereals rich in fiber like bran flakes, oat bran, all-bran, and raisin bran are very healthy for you. And most types of cereal with a banana, strawberries, low-fat milk etc are very good for you.

But it’s important to know that while they may contain ample carbohydrates, calcium, fiber, other nutrients, are low in fat and easy and quick to make, they dont contain nearly enough protein.

And its the protein thats more than likely the missing ingredient in your diet.

Your muscles need protein, and cannot function properly without it. Women who attempt to lose fat and/or tone up their muscles, will get the best results when they consume an ample amount of protein with breakfast.
But it difficult to get good quality protein during breakfast, unless you were to eat a bunch of eggs and bacon, which of course would lead to a whole other problem
So how do you get enough protein without eating fat?
Well the only way you can is to include Whey protein. Whey protein is a powdered supplement that you can buy in any health food store and most super-markets.
All you have to do is either mix one scoop in with your cereal (it dissolves very easily) or just stir a scoop in a glass of water. Either way its the best way to get the protein you need at breakfast.
Dont focus on any one meal. All of your meals should be nutritionally well-balanced. Meaning they should contain protein, carbohydrates and some fat. Fat will help dramatically to keep your energy levels high.

If you’re dieting you need continually fuel your body throughout the entire day. This means a minimum of 4, but preferably 6 meals each and every day. This way you’ll have the energy to exercise properly and wont crave any large unhealthy meals.

Dont get caught up in the Fat-free food frenzy. Fat-free foods are very high in simple carbohydrates and will increase your insulin, which will Feed your fat cells making you fatter very quickly.

A good nutrition plan starts when youre making your grocery list. Then of course you have to stick to the list! Another good idea is to shop for your groceries just after youve eaten. This way you wont be tempted to fill up the cart with junk food.

Nutritionally poor food is fine in moderation. But dont over-do it. Take one day each week to satisfy your cravings. You wont eliminate all the good things youve done over the rest of the week. There’s little wrong with it and in fact itll help you stay on track.

If you try to eliminate your favorite junk food completely itll lead to binge eating in only a couple of weeks. Then youll have a lot of trouble getting back on track.

When it comes to meats chicken, tuna (and most other fish) and turkey are your best choices. Theyre lower in fat, which means theyre lower in calories as well and have less cholesterol.

But dont eliminate red meats. Theyre not only an excellent source of protein but also of
iron, zinc and creatine (which helps tremendously with fitness). So try to include a couple of meals each week that contain red meats.

Bananas, oranges, grapefruit, and other citrus fruits are the best fruits. They’re rich in vitamin C and potassium. Eat fruit and drink juices daily. But be aware fruits and fruit juices contain a lot of calories, so if youre trying to lose weight once a day is good enough.

Supplements are meant to supplement healthy eating, not compensate for poor eating habits. But if you arent getting the nutrients you need, for example youd need to drink a ton of milk plus take other calcium rich foods each day to get the calcium you need, then a calcium pill a day may be a good idea.

Exercise is not an option. Cardiovascular exercise and more importantly resistance exercise (weight lifting) is essential for good long-term health. Muscles will increase your metabolism making it possible to lose fat, and resistance exercise has amazing benefits for your heart and other organs.

A daily vitamin E may help protect against heart disease and cancer. Because people cannot easily get enough vitamin E in common foods, a supplement of 200 to 400 international units (IUs) per day is a wise health investment.

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

About the Author

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

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Many people think if they just eliminate red meat and poultry from their diets, their eating healthier. This is partly true, but there are hazards to eating fish and seafood as well. The harm that humans have done to the environment has had a direct effect on the fish and seafood we eat.

There are elements of fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children’s proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish and shellfish eaten and the levels of mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.

Is this anyway to eat? In fear of what unhealthy elements are lurking in the food we eat? Eliminating red meat and eating a more vegetarian diet is an excellent start on the road to more healthy eating. Eliminating fish and seafood is one of the final steps towards eating a complete vegetarian diet and the health benefits that are your reward for making that change.

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Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren’t very active anymore.

There are many factors which hinder an elderly person’s health. The information below will help you to lead a healthy life – no matter how old you may be.

Water
Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won’t feel thirsty, while other times it’s too much work to pour a glass a water. With this in mind, it’s recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein
At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish.

Carbs and fiber
Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that’s high in fiber and water will help to prevent constipation as well.

Fat
Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don’t include frying.

Iron
For the elderly, iron deficiency can be seen with those who aren’t eating much. Good sources for iron include lean red meats or breakfast cereals.

Zinc
Zinc intake is normally with the elderly, and to make matters worse, it’s not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium
Calcium is one ingredient that most elderly folks simply aren’t getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a well balanced diet. Even though the aged body isn’t the same as it used to be, proper care and the right nutrients can help the elderly enjoy a healthy and long life.

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