SOURCES: Elaine Turner, PhD, RD, associate professor, department of Food Science and Human Nutrition, University of Florida, Gainesville. Sharon B. Spalding, MEd, CSCS, professor, physical education and health; and associate director, Virginia Women's Institute for Leadership, Mary Baldwin College Staunton, Va. American Dietetic Association web site. Institute of Medicine at the National Academies web site.
Yes, regular weight training will result in increased muscle mass. However, there is a certain type of training necessary to achieve these gains in size, training that involves heavy resistance and volume. By keeping the weight at about 40 to 50% of maximum effort and increasing repetitions for a cardiovascular effect, you will notice tone, not bulk.
Low-fat dairy products are excellent sources of calcium. Other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts. If you do not regularly consume adequate food sources of calcium, a calcium supplement can be considered to reach the recommended amount. The current recommendations for women for calcium are for a minimum of 1,200 mg per day.
If you are over the age of 50 (heck - even 40 and possibly 30) then this is not the magazine for you. Show me real female athletes of all ages and include more serious articles on women's issues. The final straw was seeing a Kardashian on the cover. No thanks. I felt like this was Cosmopolitan magazine and Entertainment Tonight wrapped in spandex. Going back to Runner's World and Prevention.
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Women's Health magazine focuses on the emotional and physical process of healthy living. Featuring sections such as fitness, food, weight loss, Sex & Relationships, health, Eat This!, style, and beauty, this magazine focuses on the health of the whole woman. Although the magazine is relatively new, the success it has reached since its inception in 2005 speaks volumes about the magazine's ability to connect with women everywhere.
Protein should provide about 15% of a healthy person's daily calories. As a rule of thumb, people of both sexes and any size will do fine with about 60 grams of protein a day. Athletes who have large muscles and work out hard may need 20% more. But even that's not very much; 8 ounces of chicken or 6 ounces of canned tuna, for example, will fit the bill.
Studies link high sodium intake to higher blood pressure, and evidence suggests that many people at risk for high blood pressure can reduce their risk by consuming less salt or sodium, as well as following a healthy diet. Most Americans consume more sodium than they need. The recommended amount is less than 2,300 mg per day for children and adults to age 50. The limit drops to 1,500 mg per day for those 51 and older or those of any age who are African American or have hypertension, diabetes or chronic kidney disease. You get 2,300 mg in just one teaspoon of salt. One good way to reduce your sodium intake is to eat fewer prepared and packaged foods.
No matter how busy you are, eat lunch before 3 p.m., a Spanish study suggests. Researchers placed a group of women on a diet for 20 weeks; half ate lunch before 3 and half consumed their midday meal after 3. Although both groups’ daily caloric intake, time spent exercising and sleeping, and appetite hormone levels were the same, those who lunched late lost about 25 percent less weight than earlier eaters. Being European, lunch was the biggest meal of the day for these women, constituting 40 percent of their calories for the day, so consider slimming down dinner in addition to watching the clock.
Welcome to Oxygen, the ultimate guide to women's fitness, strength training, performance and nutrition. Browse our database of workouts for women; get training tips from top athletes, coaches and experts; expand your knowledge about women's health and increase your overall strength, endurance and mobility with online fitness courses. We have the tools to help you reach your goals!
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.
Actually, more people suffer from food intolerances, which don't involve the immune system. However, food intolerance symptoms—such as intestinal distress—may mimic those of a food allergy. If you have a food intolerance, talk to a nutritionist about diagnosis and treatment; if you have food allergies, you need to see an allergist. Whether you have food allergies or intolerance, you will need to develop a diet that fits your needs and avoids foods that trigger a reaction.
Also limit the amount of cholesterol you consume. Cholesterol is a fat-like substance found in every cell of the body. It helps digest some fats, strengthen cell membranes and make hormones. But too much cholesterol can be dangerous: When blood cholesterol reaches high levels, it can build up on artery walls, increasing the risk of blood clots, heart attack and stroke. Although dietary cholesterol can contribute to heart disease, the greater risk comes from a diet high in saturated and trans fats.
All youth need calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake is one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones and future fractures. Women have a greater risk than men of developing osteoporosis. During adolescence and early adulthood, women should include good food sources of calcium in their diets This is when bone growth is occurring and calcium is being deposited into the bone. This occurs in women until they are 30 to 35 years of age. Women 25 to 50 years of age should have 1,000 mg of calcium each day, while women near or past menopause should have 1,200 mg of calcium daily if they are taking estrogen replacement therapy; otherwise, 1,500 mg per day is recommended. Women older than 65 years of age should have 1,500 mg per day.
Dairy. Women should get 3 cups of dairy each day, but most women get only half that amount.6 If you can’t drink milk, try to eat low-fat plain yogurt or low-fat cheese. Dairy products are among the best food sources of the mineral calcium, but some vegetables such as kale and broccoli also have calcium, as do some fortified foods such as fortified soymilk, fortified cereals, and many fruit juices. Most girls ages 9 to 18 and women older than 50 need more calcium for good bone health.