nutrition for women

Happy Tuesday! Today I’m going go back to something basic that we ALL do. Today’s #NutritionTalkTuesday topic is EATING. I know that sounds silly, but when you eat and how you eat can play a major role in weight loss or weight gain. Studies show that “Mindful Eating” (focusing on eating only) has many benefits that include lifespan and digestion. Think about your last meal, were you at your desk? Looking at your phone? Or eating out a bag? Distracted eating can lead to eating too fast, which can reduce how long we feel full after a meal.
HOW TO EAT MINDFULLY
1. Eat at a table, not at your desk or in front of a tv. Don’t look at your phone or computer. Eat alone or over conversation
2. Eat from a plate/or food prep container. Not from a package or bag
3. Put your eating utensil down in between bites
4. Chew your food 25 times
5. Eat with your non-dominant hand
BENEFITS OF MINDFUL EATING
1. Increased attention span
2. Helps regulate binge eating & emotional eating
3. Increased Satiety (feeling fuller longer)
4. Increased digestion & absorption
5. Increased immune function
6. Reduces indigestion
Try these practices at your next meal, see how much longer it takes you to eat. Note if you feel fuller sooner with a meal you can usually finish. I know these things seem minor but they can go a long way! Thank you for reading and if you have any comments or questions please leave them below!

Quick fact. Ready?
An enzyme, known as aromatase, performs conversions of free testosterone to estrogen. This is a common fear among men, in which one experiences higher levels of estrogen activity and affects in the body.

Diet

  • Consult with your doctor
  • Be diligent about prenatal vitamins (take them every day)
  • Drink a lot of water at iftar
  • Consume fruits and vegetables that have a lot of water (cucumber, watermelon)
  • Utilize yogurt for hydration as well
  • Consume a complex carb at suhoor (oatmeal is the best) to keep sugar levels constant
  • Focus on a wholesome diet as much as possible. Make sure to meet daily caloric needs throughout the night and morning.

Fatigue & Energy

  • Monitor your baby’s movement; count kicks. If they decrease - move around and count again. If the kick count is still low: break your fast & drink juice
  • If a low kick count becomes normal, stop fasting. Or fast every other day or every two days and then one day off (depending on the situation)
  • Extreme fatigue means sugar levels are low - break your fast
  • Try to relax as much as possible, do not exhaust too much energy
  • The first 3 months will be the hardest for a pregnant women (due to morning sickness)

LASTLY & MOST IMPORTANTLY

Don’t push yourself. You’re excused from fasting. Do what’s best for your baby and your health. Every woman is different, some may be able to fast & others might not. That’s ok. Ramadan is more than just fasting :D

The secret to success!

Raw kale and ginger blender smoothie:

This one is packed with immune-boosting nutrients, and is easily made in a blender!

Ingredients (all organic):
1 piece raw ginger, peeled and diced

1 apple, sliced

1 cup celery, chopped

1 kiwi, peeled and halved

½ avocado, flesh only

3 (unpacked) cups kale or spinach leaves

Juice of ½ lemon

16 ounces pure water


To make in a blender:
Add water, ginger, celery, kiwi, lemon juice, and greens to blender. Pulse until greens are chopped (10-20 pulses). Start blending on low and add rest of ingredients, one at a time, increasing speed as needed until the highest speed setting and blend for 1-3 minutes until liquid. Pour into your favorite cup (finished it’s about 25 ounces).


Because this smoothie has healthy vegetarian fat and protein, it is a complete meal. I had it for lunch today and feel bright, energetic, and warm inside (thanks to that ginger)!


Enjoy!

It’s been almost a month of eating (mostly) anti-inflammatory foods and (mostly) quitting coffee. I’m trying to see if it helps my endometriosis. I can tell I’m in an important part of this cycle with my period being projected to start in 10 days. I can already feel my body gearing up so I’m taking it very seriously right now. Let’s see if it helps!

russianpessimist  asked:

do you have a diet that helps with gaining muscle, losing fat, and is easy to stick with ?

Unless you’re just getting started with your fitness journey, losing weight a building muscle at the same time is a complex task.

Instead, you should focus on building muscle while minimizing fat gains (a.k.a lean bulk). Then when you will have a strong foundation, you will be able to lose fat very easily.

Women’s nutrition plan:

https://www.gymaholic.co/articles/nutrition/women-nutrition-plan-toning-and-lose-fat