Health Tips For Women

Health Tips For Women

Health Tips For Women:- Let’s get started I love food, I love eating food, I love talking about food, I love cooking food, I love it all so we’re going to start with

  1. Nutrition – Health Tips For Women
  2. Eat More Veggies – Health Tips For Women
  3. Buy Ingredients Not Food – Health Tips For Women
  4. SODA – Health Tips For Women
  5. Movement – Health Tips For Women
  6. Eat Clean And Move – Health Tips For Women
  7. Rest – Health Tips For Women

7+ Health Tips For Women

  • Nutrition: (Health Tips For Women) Just basics so the first thing of the 7 simple steps to better health is the plan meals and snacks around the triple threat of Protein + Healthy Fat + Fiber Now I did not come up with this triple-threat idea on Michael this is actually from a nutritionist who I follow named Andrea at Nakayama and that she has great information.

Health Tips For Women

That I just love her triple threat idea it is so true that if you plan your meals and snacks using this triple-threat you are going to feel satiated your blood sugar is not really swinging up and down you’re going to feel calm.

You’d be happy you’re not going to have that horrible hangry feeling where you’re hungry and you’re angry or you’re weak and you’re groggy and woozy because you’re feeling really just hunger your blood sugar has crashed.

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And you’re feeling like you need to get something and you need it now so focusing your meals and snacks around this triple threat is not as hard as it sounds it’s the simple swap of instead of reaching for an apple for a snack you reach for an apple with the scoop of almond butter so almond butter contains fat, healthy fat and protein and the apple provides fiber so that’s just a simple suggestion or idea what a way that you can think of a snack using this triple-threat plan.

Credit By FemFusion Fitness Youtube Channel

You can also have your nose around this you can very quickly and easily whip up a simple breakfast of eggs and ham scrambled in some coconut oil I love using coconut oil or aggressive butter or ghee so you’ve got the healthy fats you’ve got your protein and then the side of something fire that’s not for me my body.

It does not tolerate grains so I would not look to whole grains of the fiber I would look to something like a vegetable this probably sounds crazy to some of you but starting my day with vegetables has been one of the most amazing tricks or keys to changing the way.

I feel going through the rest of my day now I love steamed broccoli in morning like leftover from the night before or any leftover vegetables from the night before use sweet potato leftover from the night before or even just up if I’m gonna pitch a carrot-like some carrot sticks so there are so many options things that you could do to come up with this combination of protein.

Health Tips For Women…

Healthy fats and fiber just let your mind run wild so the thing about healthy fats is a lot of times people hear the word fat and they think oh my gosh that it’s gonna make me fat.

I’m trying to lose weight maybe I don’t need to be even fact that that is not it’s not the case you know our entire body every single cell in our body is composed of cells with membranes cell membranes are composed of fat our brain is made a large portion of our brain is made of fat we need that to survival to feel good.

You will not believe how good you can feel when you start eating more healthy fats so when I’m talking about healthy fats I am NOT talking about chemically altered fats hydrogenated fats trans fats or fats that have been heated beyond their smoking point so fried foods are not the best option.

I’m talking about grass-fed butter and Ghee if you tolerate Gary I’m talking about coconut oil I’m talking about olive oil when it’s used in a cold preparation like salad dressings I’m talking about the facts that are naturally found in grass-fed meat and wild-caught fish talking about the facts that are found in nuts and seeds so there are all sorts of delicious ways to get healthy baths and again we’re not necessarily promoting.

health tips for women…

The idea of tubs of Crisco not at all promoting this at the helping back no that we’re talking about focussing your attention on fats that are naturally in their natural state so coconut oil is a solid not because it was chemically altered to be made of solid because that’s just how it is when it’s at a certain temperature so healthy fats again.

That I look at our I eat I do not tolerate dairy but I do tolerate key which is dairy but the casein has largely been removed from it so key olive oil and fat naturally found in foods avocados fish meat nuts seeds and coconut rum.

  • Eat More Veggies: (Health Tips For Women) I need vegetables at breakfast often and have found that that has really helped help to be stabilized my blood sugar because the fiber island’s great nutrients and root vegetables are chock-full of antioxidants minerals vitamins.

Health Tips For Women

Everything you might need you’ll find vegetables you eat a rainbow of produce and I know many people have heard that time it again and it sounds kind of cliche but it really does make a difference.

Health Tips For Women…

Eating a big variety of colors your purple cabbage your orange carrots your colored bell peppers your lettuces and your dark leafy greens like kale leeks onions eggplant the list goes on and on so eat your vegetables are rainbow of them and if you have kids I will encourage you to please show them a good example set a good example for your kiddos now the last thing that kids are going to want to do is eat their vegetables when mom and dad are turning up their nose at whatever.

It is my husband and I kind of have a pact that if there’s a vegetable that he doesn’t care for because I like them all but if he doesn’t care for a certain vegetable then he isn’t allowed to say so out loud in front of our son um it’s really important to not make a big deal when the kids eat their vegetables.

It shouldn’t be seen as oh you know all the rain parades and applause when they eat vegetables they should be eating vegetables but at the same time you want to support them and give them a positive feedback as they’re eating their vegetables that you don’t want it to be a big deal it should just be a natural part of life something.

That people just eat our opinions is this we also feel like we avoid any types of books or references or anything that we come across that might have a reference to the stereotype of kids not like and vegetables.

Health Tips For Women…

It’s not for us if we start reading the library look that is happened believe me this happens so we start reading a library book and there’s a reference to appease our gross or spinach is gross shut it that book is going back we will not tolerate that type of stereotype being perpetuated to our seventh of course it’s going to come to him School.

It’s going to come to him when it’s out of our control but we do the best we can at our house to make vegetables a non-issue and our son does a great job eating them if you have picky kids that just don’t want to chop them up small you can blend them up.

And put them in baked goods you can I have a recipe for cherry muffins that are colored red with blood up eats so there’s an option you can try my hidden vegetable smoothies which are amazing.

health tips for women…

This a mint chocolate chip one that tastes just like melted mint chocolate chip ice cream is still good and it’s colored green it was finished and the creaminess comes from avocado I also have a carrot cakes movie which has carrots unsweetened coconut and flaxseed and amazing healthy fibers in that smoothie as well you can add a scoop of vanilla protein powder single-ingredient protein powder to any of these smoothies as well for a little boost of protein to go with our triple-threat.

Credit By Memorial Hermann Youtube Channel

But I issue just do try to incorporate more vegetables into your life if you can’t have a serving of vegetables at every meal even snacks that would be it would go so far in terms of helping you get all of those micronutrients that so many of us are deficient in so eat your vegetables

  • Buy Ingredients Not Food: (Health Tips For Women) Okay now this is going to take some explaining so how many times have you done this yourself or head husband to it or your or your kids or whatever or maybe you do this when you were a kid I know I did mom there’s no food in the house when you open the cupboards.

Health Tips For Women

And there’s lots of food it’s just there’s nothing that’s grab and go easy so I have experience I’ve said this myself when I was growing up and I’ve heard my family say it to me but the key is if in modern society we tend to think of food as in you know there’s a there’s lots of room the house sometimes.

We think of that as package things that are convenient and easy and quick to grab I’m just going to go off-the-cuff here we’re talking like a cup of noodles and pop tarts and granola bars and that kind of thing so those types of packaged foods really are not the best for our health or for my slime or for our budget for that matter.

health tips for women…

So if you can think of ingredients as what we want to purchase not food not the packaged food when you go to the story into purchasing ingredients so whole foods healthy whole foods meats, eggs, nuts, seeds, vegetables, fruit, dairy.

If you tolerate it whole grains and legumes if you tolerate them those are great things to have in your house and you can quickly easily make a lot of things from ingredients so the next time somebody says there’s no food in the house they will you put the Apple grab some peanut butter top it with some raisins.

You got yourself a delicious snack or you know you want to make some show me it’s easy to make a quick back to chili with ground meat some beans if you tolerate legumes and some diced tomatoes three things you can find in your pantry or fridge you can put some seasonings in there and it’s fabulous.

So you couldn’t likely make quite a few things using ingredients no okay back out though back up this isn’t to say I’m all about balance I don’t mean to make anyone feel like you can’t ever have a convenience food item that’s not true at all you need to have something to make your life easy you know you’ll want it you have to be imitation all day long.

health tips for women…

Making food but the majority of your food should consist of healthy whole food ingredients rather than prepackaged convenience items a few more examples if you need a quick dessert you’re just dying for some deserve one of the best things that I love doing is when I find overripe bananas on sale at this store I’ll slice them up put them in a ziplock bag freeze them and then.

When it comes time for dessert we put them in the food the spinal license in the food processor with a little bit of coconut milk and blend it up Wiz it around until it’s completely smooth like soft serve that’s it bananas coconut milk instead of an ice cream laden with Samphan gum and different gums and sweeteners and sugars.

And that kind of thing you’re seeing the natural fruit sugar it’s a healthy fat from coconut milk delicious so I love doing that right another thing that I like to do that just really helps with convenience because the key to all of us want ease and convenience right and that’s what makes so tempting to have these packaged foods.

Health Tips For Women…

That may not be the best for us it’s so easy when you’re strong to just want to grab the bag of chips or the crackers or whatever so in order to make the healthiest choices you need to be prepared and one of the most important things.

I have ever done is start to wash my list as soon as I get it from the store so I’ll wash it I’ll dry it my salad spinner and I’ll put it input the lettuce on paper towel or a tea towel and roll it up stick it into that stick it in the fridge then when it’s time to have lunch rather than be.

Like oh my gosh I just need something to go at the you know the local time place or whatever I will just say you know I’ve got my lettuce is ready to go I’ve got some other vegetables may be chopped up ahead time I’ll make a salad so that has really saved me having my lettuce wash because I tell you what I love salads.

But I hate washing lettuce I don’t know what it is I have no idea but something about washing lettuce has just always killed me I hate it so just doing it as soon as I get home from the store has been a lifesaver, in fact, I just had a salad as pre-washed lettuce today

  • SODA: (Health Tips For Women) If you are a soda drinker, I implore you to please think twice and again this isn’t about perfection this isn’t about deprivation or saying never two things this is about realizing that overconsumption of soda leads to help problems that are just the truth.

Health Tips For Women

It’s the cold hard facts so regular soda has as much sugar most fans of regular soda has as much sugar as the recommended you know the daily allowance for your day and goodness knows if you have a soda you’re also going to be having some sugar elsewhere so you’re going to be getting more sugar than your body really should be processing.

In a day when you’re drinking soda. Soda is liquid candy now if you’re drinking diet soda that has all sorts of scary chemicals it could the artificial sweeteners that are used unless they’re very natural artificial sweeteners and some would even argue against some of the more natural artificial sweeteners such as Steven that kind of thing.

But if they are if they’re artificial sweeteners like aspartame and those are chemicals that are they’re harmful to our bodies and me think that there are some known harms that they give to us I think there’s a lot of unknown to frankly it scares me the amount of artificial sweetener that people consume in our society today and I worry about what it’s doing to our health our long-term health so overconsumption of soda, not a good thing.

Please don’t be giving it to your children and don’t be taking it in yourself in large quantities regular soda again has been meet the sugar soda has been linked to obesity type 2 diabetes because of the blood sugar rush your pancreas has to produce lots of influence messes up the entire regulation of insulin and your bodies at responsiveness to the insulin.

In the long term also a phosphoric acid content in soda is harmful to your teeth can wear away the enamel and the sugars and soda can lead to tooth decay as well so there are many reasons not to be drinking Soda’s and I just encourage you to try other options again this is not to say that you can never have a can of pop but why don’t you try water or water is another thing you can try infused waters.

I love making ginger water and all I do is get a piece of ginger maybe 3 inch, 4 inch piece of ginger chopped it up place it in a picture boil some water pour the boiling water on top and let it steep all day until the water cools down to room temperature and at that point I just take out the ginger or my picture has a strainer.

So I’ll just pour out some of this room temperature ginger water and I like to personally I like to drink my water at room temperature anyway but you can always refrigerate it if you like but I love this room temperature ginger water.

Health Tips For Women

It’s warming and invigorating at the same time it’s amazing I also have made Clementine include infused water so that would be the little tiny clementine oranges slice them up pour water over them let it sit all day maybe stick that in the fridge if you like a cold and the water is just delicious.

You can do the same thing with lemon-lime cucumber lemongrass you can do watermelon you can put the watermelon chunks in an infuser in your picture or you can make kind of an agua fresca with water blended with watermelon.

It’s delicious great for the summer so all sorts of options you can do with your water now if you’re not opposed to stevia which is a more natural it’s your calorie sweetener and I do take I use stevia in small quantities you can try a liquid stevia drops.

And these are great as kind of a mocktail it’s perfect for cocktail hour I think when I’m not wanting to have an alcoholic adult beverage I will take some sparkling water and put in a few drops of the vanilla liquid seed yet that I like to use and it tastes just like a vanilla-like a cream soda it’s really good so there are 2 ingredients.

Health Tips For Women…

The sparkling water and the few drops like 4 drops of the vanilla liquid stevia so delicious another thing you can consider is Tea so Herbal Tea’s have usually have no caffeine and green cheese often have less caffeine than black tea or coffee now I do usually have a cup of coffee every day.

I don’t need caffeine is always you know a bad thing for all people but if you’re trying to limit consumption of caffeine t is a great option so and it tastes them going to so I think that’s it as far as the nutrition that I wanted to talk about today.

  • Movement: (Health Tips For Women) I’m sitting here and I think I’m itching to start moving because sitting our lives have become so sedentary over the years people no longer work and walk from place to place they’re not working you know in their gardens or manual labor jobs as much as in the olden days.

Health Tips For Women

In the times before technology where we all seem to be hooked to our computer myself included I had an online business I’m on the computer way too much but the movement is the key to health and I just want people to fall in love with the feeling of movement.

I love the way it feels to move my body I don’t like the way it feels to sit for too long so here’s a few things that I like to consider walking is what humans were designed to do we are designed to be upright on our feet and able to walk walking keeps the hip joints lubricated it keeps the back and core muscles strong the pelvic floor strong walking is heath walk as much as you can I am so lucky.

health tips for women…

And that my son lives and I live in my husband we live about a quarter of a mile away from his bus stop so every day I walking to the bus stop and home and then in the afternoon I pick him up at the bus stop and walk home.

So I know I’m guaranteed to get a little bit of walking in every day and it’s it just it feels good it energizes me it makes my head clear if I’ve had a long day city you know we’re standing in front of the computer.

It really helps me so morning box lunch tray clocks blocks before dinner walks after dinner whatever you can do to get your body moving is great it’s the dental movement is a great term that I love incidental movement means all the little activities throughout the day that you don’t really think about as exercise but they all add up together to be a great form of great help benefit really.

So all these little things that you do throughout the day walking up and down the stairs you know squatting down to pick up the laundry you know everything adds up it’s all good the more we move the better now you can increase your amount of incidental movement that you have in your life by being sure to park.

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In the farthest parking spot don’t take the time in your car and find that perfect close parking spot just take the first one available even if it’s the farthest away and you’ll get more of a walk-in will be better for you I’ll take the stairs.

And you’re going up to you know your office instead of the elevator these are all very simple with the sure you’ve heard a thousand times but what else we can think about standing up when you’re talking on the phone maybe pacing.

When you’re on the phone with an old friend here you know a parent or relative some of you know it’s going to be a long conversation with rather than sitting on the couch with the phone stand up maybe do some calf raises come up.

And down on your tiptoes down or just pace across the room anything you can do to get a little more activity in is key so the other thing I like to do and I have it written down here as my miracle morning routine which you may have read Bob if you’ve followed my blog at all this is an awesome way to really get rid of that morning stiffness.

That we all you know to start developing more and more as we get older it tends to come on more easily that stiffness in the low back in the neck you know the upper back so when I get up and do this super quick 4-minute movement routine.

I feel so much better for the rest of the day I know I’ve gotten a good dose the whole body movement in and I just I don’t feel of stiff I don’t feel as painful and I’m ready to start my day I feel energized and ready to go now the moves you choose to do in the morning whatever you choose for your own miracle warning movement routine.

Health Tips For Women…

They need to be easy enough that you don’t dread them you don’t they have to be simple enough that you can do them soon after you wake up and not feel light-headed or nauseous or you know just tired sometimes if I try to do a workout that is too intense too early in the morning I do not feel good so my little bit routine includes Trump twists like this.

I do some forward bends I’d be some back then some hip circles some countertop push-ups so not push-ups on the floor but at the countertop and then if I’m really feeling spunky I’ll do a plank for a minute but again if it’s if I’m really tired I’ll sometimes get that but regardless it’s a great way to just get your morning going on the right foot so as far as organized exercise and fitness that may not be necessary.

If you live a very active lifestyle and if you walk everywhere you go if you like if you do you know manual labor or a lot of gardening you may not need to fit an organized exercise class or exercise routine into your day but if you do you live a more sedentary life I recommend finding something.

You love and then doing it as often as you can know whether that be you know class like a yoga or pilates or fam fusion class if you live in one of our areas where confusion is or CrossFit or whatever it is find something you love and then do it commit to it you have to love it or you won’t do it so it doesn’t matter.

health tips for women…

What your friend love it’s what you love what makes you feel good and what makes you feel strong and confident and maybe a little sexy if that feels good to you whatever it is you find something active that you love now another thing you can do with classes is not a good option for you as videos there’s a ton of great video options for free on Youtube.

  • Eat Clean And Move: (Health Tips For Women) Every day idea that we that we promote I’m fusion fitness although of course number six is really the basis of what we talked about if it’s the pelvic floor now women you women who are watching this if you have had children even if you haven’t you may over time start experiencing pelvic floor dysfunction you might start experiencing some bladder leakage, pelvic organ prolapse, hip Republic pain with intercourse all sorts of problems.

Health Tips For Women

Can go on in the pelvic floor region so I want to talk a little bit about the floor of the core which is the pelvic floor so here’s the first thing our cables necessary cables are the pelvic floor contraction when you contract and relax the muscles of the pelvic floor in isolation so my answer to that question is Kegels necessary is kind of surprising.

Health Tips For Women…

It’s yes and no so cables no I don’t think cables are necessary if we all live in a society that humans were meant to and moved in the way that humans were designed to move as moving often that are moving fully that squatting and standing and walking and running and moving throughout the day now human these days tend to be quite sedentary.

We don’t go through full ranges of motion many people cannot do a whole spot as they get older and certainly can for it if it can get down into the spot they don’t walk very much and they don’t they just don’t do the things that naturally activate and work the pelvic floor muscles and so in those situations and also combined with the fact.

That when we do have children we sometimes are giving birth to them a little before they’re ready maybe we are induced maybe we’re pushing a little too hard which is before they’re ready we’re not ending birth to them in a squat position.

We are pushing that can cause strain on the pelvic floor muscles many of us are overweight which caused a strain on the pelvic floor muscles there are a lot of reasons that these days people do tend to have pelvic floor dysfunction.

And they need that little extra boost of knowing how to properly isolate contract and relax the pelvic floor muscles that again is cable so I would say if you’re living a very active life and you’re not having any pelvic floor dysfunction then you don’t need to do Kegels if you’re not if you’re having some problems.

And then you do need to know how no candles can be overdone you can it can be just as problematic to do too many cables to have your pelvic floor muscles too tight and strong and never relax them that because a whole set of problems on its own so you really have to get to know your body its know.

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The sensation of how to do a Kegel correctly if you are one of the people that probably need to do them again you maybe have a more sedentary lifestyle and if you’re having public pelvic floor dysfunction you need to understand the sensation it’s a feeling as if you’re squeezing and lifting the muscles of the base of your pelvis like you’re pulling.

Health Tips For Women…

A marble into your body and then the relaxation phase which is essential is you have to be able to release those muscles and let that marble go imaginary marble so that is a cable squeezing and lifting and then fully releasing.

If you feel like you can’t believe you lease then I encourage you to not do Kegels you need to seek help from a women’s health physical therapist or do some more research about how to relax the pelvic floor muscles need to do some stretching use of yoga deep breathing relaxation.

But if you are able two cables go ahead and do that so that you enough not the whole day long not for me a day not a hundred a day just every couple of days check in to do a few cables so that you know how to quickly and easily use them when you need them to use those pelvic floor muscles at the back up when you need them.

For example, if you feel a cough or a sneeze coming on you know that it’s going to potentially cause you a leak urine squeeze and let those have a floor muscles hold it one and then release and let them go afterward so again you just need to know how to quickly and easily activate them when you need a little extra support in that area.

So that’s my thoughts on Kegels for you the squeeze before you sneeze is what I just talked about and it’s key it’s something that is a reflexive action that many of us lose it over time after having babies etc so learning how to contract those pelvic floor muscles before you cough sneeze.

Maybe if you are laughing and you can activate those muscles because anything that causes the downward pressure on your pelvic floor could cause you to leak your it if your muscles are not supple and strong and fight old enough to prevent that so sweets, before you sneeze, is heated now about cables don’t practice your Kegels.

When you’re going to the bathroom when you’re urinating that’s a myth floating around that you should be doing Kegels every time you go pee that’s not the case when you do that yes it’s a good way to periodically like once a month check-in to see if you’re doing your cables correctly because if you can stop the flow of urine then you’re good you’re doing a cable and then if you can let go and let your insults start again.

That’s good but if you do that on a regular basis that can lead to urinary retention holding in to you know keeping the urine hell did not fully up to your bladder which can cause urinary urgency a sensation that you always have to go and other problems Blattner discomfort letter payment sometimes even can make it easier to have urinary tract infections.

Health Tips For Women…

So you don’t want to Kegel when you pee the other thing I want you to encourage I want to encourage you to do is not to hover over the toilet seat when you are urinating sit down take a load off let the pelvic floor and pelvic girdle muscles relax so that you can let it all out without having to push to make your own students train to come out faster so relax.

  • Rest: (Health Tips For Women) So sleep meditate pray whatever it is that in terms of meditation or prayer some had a quiet time during the day are a sexual even if it’s just one minute that you can spare the time.

Health Tips For Women

Where your brain is as still as possible and as for sleep please try to limit your time on electronic devices to being done at least an hour maybe even two hours before bed I artificial light is very stimulating.

To the frame make it harder for you to fall asleep you need to have a good period of quality sleep 7 to 9 hours a night is sort of average for most people and that’s the time that your body repairs and rebuilds and heels.

health tips for women…

So that sweet time is essential the quiet time during the day, is essential our society is so going that we sometimes don’t get that break and our bodies need it we were designed to have rest.

Health Tips For Women