Tip #1: Don’t starve yourself!
You want to eat regularly for two reasons. One: you can control cravings that way. And two: you boost your energy levels throughout the day. Your diet plays a major role in your food cravings and stress and energy levels throughout the day. Making informed decisions regarding your food and building up healthy eating habits will make it all the more easier to maintain a healthy body, stay slip, control food cravings and keep your energy levels up throughout the day.
EAT BREAKFAST! The old saying that breakfast is the most important meal of the day is 100% accurate. You want to get your metabolism rate moving in the morning, and get a great boost of energy, which can be accomplished by eating a healthy breakfast. Research has actually proven that those who eat breakfast every day tend to weigh less than those who skip it. There are no buts about it, a healthy, nutritious breakfast gives you all the energy you need for the day.
Eating regularly throughout the day is a great technique to avoid food craves which can result in giving into the urge to indulge in junk foods. People who go too long between meals can feel irritable and tied, which is why it’s recommended to snack on/eat something every three to four hours. You need to do whatever you can to support your body’s natural energy levels and this can be accomplished by maintaining a well balanced diet that consists of a healthy breakfast, a nutritious lunch, a snack in between lunch and dinner followed by a light [early] dinner.
Say no to junk food whenever you feel yourself beginning to crave it. Junk includes sugary and highly processed foods. Carbohydrates in large quantities can also be dangerous and you should try to adopt a whole grain diet or keep the unhealthy carbs at a low. Avoiding junk food is no walk in the park and your cravings may be difficult to ignore at first, but after the first couple of weeks, your cravings will subside.
Tip #2: Eat as many healthy carbs as you can!
Many people are confident that if they cut back on carbs completely they’re sure to shed the extra pounds—but little do they know that this little fact is more of a myth! Carbohydrates, like fats [yes, fats!], are actually an important and necessary part of any well balanced diet. Carbs give a person the energy they need to keep going throughout the day, and helps a person to stay feeling full. The key is in choosing WHICH carbs to eat. The good carbs include whole grains, whole wheat, beans, potatoes, etc. The bad carbs include flour, white rice, sugary foods, etc.
Tip #3: Not all fat is bad for you!
Similar to carbohydrates, in order to maintain a healthy well balanced diet, fats are necessary. Again, like carbs, there are good fats and there are bad fats—but bottom line is: women NEED fats in their diet to feel and look good. Healthy fats include: olive oil, nuts, olives, peanut butter, fish, avocados and many more.
Tip #4: Make sure you eat foods that are good for your bones.
It doesn’t matter is you’re 20 or 60; women of all ages need to eat foods that help strengthen their bones. Since women are at a high risk of developing osteoporosis, it’s really important to take preventive measures against this health condition. This can be accomplished by eating a healthy, well balanced diet made up of plenty of nutrition and exercise.
Tip #5: How to ease the symptoms of PMS through proper nutrition
A lot of women don’t know why they experience bloating, cramping and fatigue around the time of their period, and very few know how to control these symptoms. Women experience these symptoms due to fluctuating hormones and the best way to control them is through your diet.
Foods to avoid: unhealthy fats, sugary foods, and excessive salt. Sugar significantly affects your mood swings and salt increases bloating. It would also pay to avoid alcohol and caffeine, as both have been known to worsen PMS symptoms. Other foods to avoid include red meat, egg yolk and dairy. Red meat and egg yolk have been known to cause inflammation and women have reported that their PMS symptoms have decreased significantly by cutting back on dairy products during their period, or switching to organic dairy products.
Tip #6: Nutrition tips for pregnant women
Pregnant woman have this ill conceived notion that they need to be eating a lot more than usual; eating for two, as they say. However, this is not actually the case. Pregnant women only need 300 extra calories every day to maintain a healthy pregnancy and ensure sufficient nutrients for both the baby and mother. Remember though, weight loss during pregnancy is perfectly normal so don’t try to diet and cut back on your calories during this phase and wait until after the baby is born.
Tip #7: Nutrition tips to boost fertility
This goes without saying, but avoid alcohol, caffeine and nicotine as all three of these are known to decrease fertility rates. Further, try to maintain a healthy diet and include as many organic foods as you can—this limits the number of pollutants and pesticides that may decrease fertility rates. While a lot of women seem to be against taking supplements, taking prenatal supplements to make sure you have all the essential minerals and vitamins is a healthy choice. The most important supplements for fertility are: omega-3, vitamin C, zinc, folic acid, vitamin E and selenium. ***Remember, it takes two people to become pregnant so don’t cross out the possibility that the problem could be from your partner. In fact over 40% of all fertility problems are from the male, so try to get your partner to take additional supplements and maintain a healthy, well balanced diet as well.
Tip #8: Nutrition tips to ease menopause
A decade before you hit menopause, your reproductive system begins to prepare itself for retirement [metaphorically speaking, of course], so your body starts shifting its production of hormones. By maintaining a healthy, well balanced diet as you enter menopause, you can make your transition an easy one. The first thing you want to make sure you increase is your calcium level. Calcium is really important in ensuring strong bone health and prevention against the dangerous health condition, osteoporosis. Other important minerals and vitamins include magnesium and vitamin D to help ensure proper calcium absorption. Foods to avoid or limit intake include: sugar, white flour, coffee and alcoholic beverages, especially wine.
Come join in on the fat losing fun with NYC Adventure Boot Camp. We offer different times and prices. Non-competitive boot camp for women in the New York City. Come take part in our 4 week challenge, it will change your life! Contact Stacy Papakostas for more information at 212-426-4871. The first 5 women in the NYC area who reply to this blog will be entered for the chance to win 2 weeks FREE of boot camp.
Facebook / Twitter / Yelp