How to Design a Healthy Diet for Menopause

By Ricardo d Argence

Death and taxes are guaranteed for every person, but women face one more event from which they cannot escape. Menopause is a change in a female body and it usually occurs when a woman is between forty and fifty years old. Exciting and emporwering events begin to take place as hormone levels in the system change.

This is a natural phenomenon and it happens as you are no longer able to bear children and move into a bright new time of life. You will begin to experience power surges, great depth of feeling and excess weight.

It may seem a bit unfair to have to deal with excess pounds on top of all of the other symptoms, but, it is true. One reason that menopause causes weight gain is that the estrogen levels start to decrease that this time.

Over a third of most women between the ages of 45 and 50 are shown to gain a minimum of 5 pounds, although the most reliable studies indicate that actual menopausal weight gain is between 10 and 15 pounds. Less than half of all women in the studies maintained their same weight throughout the menopausal years and this was only through extreme dieting and determination.

It is important that this weight gain be controlled or prevented because those increased pounds can also increase the risk for many diseases like high blood pressure, stroke, and heart disease. Exercise is a key factor to help maintain proper weight, and females should become involved in both cardiac activities and weight training.

The diet for women who are in the menopausal age range should be packed with nutrients and be well balanced. Even before menopause symptoms occur, women should be eating fresh fruits and vegetables, lean protein, whole grains and calcium containing foods on a daily basis.

If you want a healthy life, free of many of the most common menopausal symptoms, adjust your diet to include healthy foods including all of the necessary vitamins and minerals.

Some foods you should avoid are: sugar, processed foods, salt, edamame (soybeans), soy based products like tofu.

When you add these healthy foods to a more active lifestyle, you will be able to sail through the months of menopause. The second half of your life can well be the best years because you will have transformed yourself and become even stronger, healthier, and more radiant than ever.

Foods that should be in your Diet: Vitamins A, D, C and E, Vitamins and supplements that include B-12, calcium, iron, magnesium, zinc, fiber, phytoestrogens, and isoflavones; skim or fat-free milk; cottage cheese; yogurt; leafy greens like spinach, kale, and broccoli; seafood, especially fish; whole-wheat cereals and breads.

By changing your lifestyle to incorporate a healthy diet and exercise, you can smile as those menopausal months come around. A lot of the uncomfortable symptoms can be lowered or gone as you go through a change in your lifestyle. If you exercise more and eat good natural foods, you can make the future your greatest and outgoing years of your life. - 17274

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Some Things To Assist To Display Your Six-Pack

By Rob Molloy

If I were to say to you that you can get six-pack abs straight from your kitchen in four steps, the chances are you'd think I was joking. When I first heard this I also had my doubts but if you think about it, it's absolutely true. After all, you can work out as much as you like and exercise as often as you wish in order to get a rock hard six-pack, but if it's hidden behind belly fat, you won't be able to see it and neither will anyone else. The only way you're going to be able to flaunt your six-pack, is by getting rid of any belly fat you have.

You also need to know that in order for abs to be visible; one needs to have a very low percentage of body fat. It's been established that men can have no more than 10% body fat if they want to be in a position where their six-pack becomes visible. Likewise, woman can have a slightly higher percentage of body fat but here again; it should be less than 14%. If we take this into consideration, I think it's safe to say that this is not going to happen for the average person unless they change their eating habits significantly.

The best way to burn fat is to put yourself into a calorie deficit. That means that we need to be using more calories than we eat. There are about 3500 calories per pound of fat. If you want to lose one pound of fat (3500 calories) per week you need to have a calorie deficit of 500 per day. You need to be eating 500 less calories than you burn. To lose weight you need to be eating less than what your body needs. That way it will start dipping into your food reserves. Working out is going to be the best way for you to use up that energy.

Here are 4 things that you can do in the kitchen to put you in that calories deficit and make it more likely for you to have your six pack abs revealed.

1. Carbs are one of the bodies best sources of fuel and you can be rest assured, your body will always burn carbs before it starts burning fat. Of course, we can use this to our advantage if we want to lose weight because we know that if there are no carbs to burn, your body has to start burning some of its fat reserves. The less carbs you have in your diet, the more fat your body will burn. Unfortunately, if you're trying to build muscle, eliminating carbs is not something you want to do because they are the best single form of energy available. However, cutting carbs out of your diet never fails to deliver impressive results as far as fat loss is concerned.

2. Eat more protein. The hardest thing about dieting is that your body has to do away with a lot of the fuel it needs for muscle growth and a very common thing that happens when people diet is that not only do they lose fat, they will lose muscle. Make sure that any major cuts you make in carbohydrates be replaced with protein. Still keep in mind that you need to be putting yourself at a calorie deficit so remember to eat less than your body can use in a day. Normally when you are trying to build muscle you should be having about 20-30% of your diet come from protein but doing this protein needs to be about 40% of your diet.

3. As you've more than likely already heard, there are both good fats and bad fats in various foods. Cutting out as much bad fat as possible is essential, even for those who are not on a diet but particularly for those who are. On the other hand, you need to focus on increasing the amount of good fats you eat as these help to increase your metabolism which has a direct impact on the rate at which your body burns fat. Unlike bad fats which can be used for energy and which are therefore stored by the body, good fats cannot be used for energy and are never stored.

4. Drink more water. Your body is 70% water and needs plenty of it to function properly. When it feels that it isn't going to be getting enough it stores whatever water you give it to make sure it has some in reserve. When you drink a lot of water not only does it do a great job of cleaning your body out but it also has little need to store it. Drinking water will also help you feel full, so drink lots of it throughout the day. - 17274

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Risks of Unhealthy Weight Loss After Menopause, Osteoporosis

By Ricardo d Argence

Good nutrition is important for women of all ages, but it is even more critical for menopausal women.

As women approach menopause, the body begins to decrease its production of estrogen and progesterone. While we tend to think of these almost exclusively in terms of their roles as female reproductive hormones, these hormones also play an important role in bone health.

Decreases in estrogen levels accompany a reduction in a woman's bone density. This decline actually starts well before menopause, especially in women with inadequate intakes of calcium and vitamin D during the crucial young adult years of bone formation. The loss of bone density is greatly accelerated during menopause, making women up to seven times more likely to fracture a bone than men, and putting them at risk of osteoporosis.

During menopause, a woman's metabolism also begins to slow down, especially if she is not already active. Digestion of food becomes sluggish, causing greater absorption of nutrients from food. Unfortunately, this also means that bad fats, sugars, and other processed food items will have a greater impact on a menopausal woman's health.

The reduction in women's reproductive hormones along with alterations in digestive and metabolic function may produce increases in weight. In combination with these other changes, weight gain also puts menopausal women at greater risk for heart disease, high blood pressure, diabetes, and related conditions. The helpful news is that consuming a balanced mealplan in menopause may help lower the odds of acquiring conditions of brittle bones and cardiovascular disease.

It is balance of the key to a healthful diet that can help stave off osteoporosis, weight gain, and associated health complications. Start by eating at least three nutritious meals each day. Eating more frequent, smaller meals is even better. Try not to concentrate excessively on calories; rather, you should focus on sensible portions and consuming foods loaded with nutrients and minimal calories. Some examples are leafy greens, cruciferous vegetables, and brightly colored red and yellow vegetables. To be sure that you get all the nutrients you need, it is wise to take a multi-vitamin every day.

Fiber will serve to fight sluggish metabolism by helping to get food moving through your digestive tract. Helps curb excess weight gain and this promotes digestive health. Whole grains, beans, fruits, and vegetables are nutritious foods that are high in fiber. Increase the fiber in your diet, and decrease the fat and fried food. Restrict general consumption of fat to under 30% of total calorie consumption.

Some fats, though, are essential for good health. Do include sources of omega 3 fatty acids. Some common food sources of omega 3 are salmon and other cold water fish, seeds, and nuts, especially walnuts. Omega 3 fatty acids help reduce inflammation, and can minimize certain bothersome symptoms of menopause.

To handle typical signs of menopause such as hot flashes and agitation, attempt to decrease or avoid altogether foods containing caffeine or those that are too spicy. Avoid excess sugar, especially corn syrup and other highly-processed foods.

Eating foods rich in plant phytoestrogens, such as beans and other legumes, apples, potatoes, and carrots can also help fight hot flashes. Also, drinking at least eight glasses of water each day can work for you. Soy also contains high levels of phytoestrogens, and there are many tasty flavored drinks, yogurts, and even frozen desserts, that contain soy.

The recommended daily allowance for calcium for women over age 50 is 1200 mg, but strive for this amount even if you're younger than age 50. Be sure that your intake of calcium is adequate. Vitamin D aids in absorption of calcium, so eating low-fat dairy products that are fortified with vitamin D is a good choice. Consuming enough bone-protecting calcium can help slow down bone loss, decreasing the risk of developing osteoporosis.

Good nutrition during menopause will greatly lessen the risks of weight gain, osteoporosis, and additional health issues. A healthy diet will also provide you with more energy, and can help you reduce or eliminate troublesome symptoms of menopause. - 17274

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We know that weight loss is not an easy task. And menopause doesn't make it easier. Do you want to know how to lose weight after menopause? Come and visit our website. You'll find a lot of useful articles and info to achieve your goal. web hosting

Kids Healthy - Abrasions Cuts and Scratches

By Soraia Bauer

Young kids run around a residence as well as dump vases as well as alternative potion material, which can outcome in scratches or cuts. Outdoor activities should be supervised carefully, differently abrasions caused by a wall or a stone is unavoidable. There have been slight differences between a 3 as well as many of a time young kids get them whilst playing.

Scratches have been amiable form of cuts. They have been additionally caused by pointy objects such as a square of glass, thorn or a knife. Even fingernails can mean a scar. Erosion is caused by attrition or rubbing off of a skin with a severe surface. Rug browns as well as house browns have been additionally examples of abrasion, since they have been caused by friction.

Platelets form clot to stop a draining as well as a scab can additionally form, which should be pulled out as which will meddle with a recovering routine of a body. If a draining isn't stopping, a wound should be lonesome with a soothing cloth. After which a wound should be spotless regulating half hearted H2O as well as amiable soap. Antibacterial salve should be used to purify a wound as well as it should be lonesome with a bandage. An antibacterial salve helps kill germs. Gauze will forestall germ from removing inside of as well as forestall a wound from removing bothersome.

The good thing is that abrasion, cuts and scratches don't require any special attention in most cases. But if the scratch is made by animal claws or abrasion is caused by a rusty metallic surface, a doctor should be approached immediately, because the animal could have rabies and the rust can cause septic. Depending on the situation, the doctor would prescribe antibiotics, lotion or even shots. It is also a good idea that parents make sure that their kid is given tetanus shot on a regular basis. Sometimes, the wound won't be caused in dangerous circumstances, but because of negligence, the wound will get infected by bacteria. If it the wound is infected, it will show symptoms such as redness, swollen skin, and production of puss which can be of the colour yellow or either green.

Cuts can sometimes be too deep and even long. In such cases, stitches should be certainly opted for. It is a very simple procedure. The area of the wound is made numb using some kind of anaesthesia. It can either be injected or simply applied directly. Then the doctor will sew the cut edges together using certain needle and thread. If the cut isn't big enough, the cut is sealed using a special kind of glue, instead of the stitches. The glue will hold the edges together so that the skin underneath will heal and over a period of time, the glue will dissolve. Kids need to check with the doctor every week, so that the doctor will be able to analyze the improvement.

And when a wound is utterly healed, stitches have been cut open regulating scissors as well as afterwards threads have been pulled off gently. In infancy of cases, a wound doesn't leave at a back of a scar. This all depends upon a process as well as efficacy of a treatment. - 17274

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More information on health food stores ? health related fitness components You can visit: Health

Health Tips - Abrasions Cuts and Scratches

By Soraia Bauer

Sometimes abrasions, cuts and scratches result in dire consequences if they aren't taken care of at the right time. Children run around the house and drop vases and other glass material, which can result in scratches or cuts. Outdoor activities should be supervised carefully, otherwise abrasions caused by a wall or a rock is unavoidable. There are slight differences among the three and most of the time children get them while playing.

Cuts are caused by sharp objects, which can penetrate into the skin or damage the skin on the surface. Scratches are mild form of cuts. They are also caused by sharp objects such as a piece of glass, thorn or a knife. Even fingernails can cause a scar. Abrasion is caused by friction or rubbing of the skin with a rough surface. Rug burns and board burns are also examples of abrasion, because they are caused by friction.

Also, in all three cases, the wound can bleed. It bleeds when the tiny blood vessels located underneath the skin gets ruptured. Platelets form clot to stop the bleeding and a scab can also form, which should be pulled out as that will interfere with the healing process of the body. If the bleeding isn't stopping, the wound should be covered with a soft cloth. After that the wound should be cleaned using lukewarm water and mild soap. Antibacterial ointment should be used to clean the wound and it should be covered with a bandage. The antibacterial ointment helps kill germs. The bandage will prevent bacteria from getting within and prevent the wound from getting bothersome. But the bandage should be changed everyday and the wound should be kept dry.

The great thing is which abrasion, cuts as well as scratches don't need any special courtesy in many cases. Though if a blemish is done by animal nails or erosion is caused by a rusty lead surface, an alloy should be approached immediately, since an animal could have rabies as well as a decay can means septic. Sometimes, a wound won't be caused in dangerous circumstances, though since of negligence, a wound will get putrescent by bacteria. If it a wound is infected, it will uncover symptoms such as redness, distended skin, as well as prolongation of puss which can be of a tone yellow or possibly green.

Cuts can sometimes be too deep and even long. In such cases, stitches should be certainly opted for. It is a very simple procedure. The area of the wound is prefabricated numb using some kind of anaesthesia. It can either be injected or simply applied directly. Then the doctor will sew the cut edges together using certain needle and thread. If the cut isn't big enough, the cut is sealed using a special kind of glue, instead of the stitches. The glue will hold the edges together so that the skin underneath will heal and over a period of time, the glue will dissolve. Kids need to check with the doctor every week, so that the doctor will be healthy to analyze the improvement.

And when the wound is completely healed, the stitches are cut open using scissors and then the threads are pulled off gently. In majority of the cases, the wound doesn't leave behind a scar. This totally depends on the method and effectiveness of the treatment. - 17274

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More information on ethical issues in health ? womens health You can visit: Healthstar24.com

Are Vince Delmonte and No Nonsense Muscle Building a SCAM?

By Caitlin Ryan

Vince Delmonte is a fitness trainer and the co-author (along with Shannon Clark) of the No Nonsense Muscle Building program. There are plenty of reviews on this muscle-building program, some for and some against. If you have been working like a dog in the gym and are still sporting flabby arms and a soft stomach, you may want to read this review on Vince Delmonte to see if he will be a help or hindrance in your muscle building efforts.

It is important that a person who writes a muscle-building book is in shape. You probably would not take the advice of a flabby person or conversely a trainer who was skin and bones. Vince Delmonte is ripped and has a 10% body fat. The proof that his muscle-building program actually works is furthered by the fact that he does not use steroid, chemicals or numerous supplements to achieve his physique.

Moreover, he denounces the body building supplement industry by pointing out how so many bodybuilding magazines are owned by supplement companies. They promote their own supplements in the magazines and then fill in the blanks with workouts that are sub par, full of myths and will not do a thing to create six-pack abs or sexy defined muscles on your back.

No Nonsense Muscle Building exposes the myths of muscle building and toning. If you thought circuit training was a fabulous way to tone and build your muscles in a short time, you would be wrong. Circuit training does not allow for any recovery time in between sets and therefore, you will never develop your muscles this way.

Many women, like me, do NOT want to build huge muscles unless of course they are professional, competitive body builders. For this reason, I have always done high reps with low weights so I did not build mass. This is another myth exposed in the muscle-building program. You need progressive overload in order to develop toned muscles. This means that you have to continually increase your weight, but this does not mean that you will develop large muscles IF you follow No Nonsense Muscle Building.

Again, I do not want to look like Arnold Schwarzenegger, but I do want to train my muscles so that I have definition. The way I was lifting only produces long skinny endurance trained muscles. In this manner, my arm muscles will never show like Sarah Jessica Parker's sexy biceps and triceps.

Then there is the advice given on recovery time and how most of us are killing ourselves in the gym for no good reason. Not only do we need recovery time in between sets, but we also need plenty of recovery time in between workouts if we are going to see muscle-building results. Vince lets us know how we can speed up this muscle recovery process.

Filled with advice on clean eating and motivational tips that will blow your mind, No Nonsense Muscle Building is also quite affordable. It even comes with several bonuses. - 17274

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Find out the facts about Vince Delmonte and his No Nonsense Muscle Building program. Stop working out for ZERO results! Get sexy curves and fantastic abs the simple way with Vince Delmonte.