Click here to visit ProBlogger.

Effective Diets for Women

New Diet Becoming The U.K.’s No.1 Way To Burn Fat Can It Work For You?

By now, you’ve probably heard of the enormously popular “SuperFood” Acai Berry. It is known to contain the highest antioxidant concentration of any known food, and is reported by many to have unprecedented weight loss and health benefits. By combining Acai Berry supplements with a natural colon cleanse, many people claim that their bodies have literally become “fat burning machines”.

Nevertheless, as we began to investigate the countless success stories reported by people from all around the UK, we decided that this weight loss trend was worthy of a closer examination…

To get started, I went online for a both supplements. Although there are many Acai Berry products online two particular products - NutraScience and Pro Cleanse - had the best customer reviews and feedback for credibility and product quality. Both offered a risk-free trial of the product and it did not try to sell me extra products or hidden offers. Another reason why I chose Pro Cleanse and Acai Berry is because they are of the purest, most concentrated supplements on the market. I wanted these two products for my study.

Here is what NutraScience claims on their website…

• Natural Acceleration Of Fat Burning
• Lose Weight 4 Times Faster Than Diet And Exercise Alone
• Increase In Energy Without Side Effects
• Concentrated Antioxidants

I was quite skeptical, but wanted to find out for myself if this product actually did everything that it claimed to do. Almost all of the stunning weight loss reports I read mentioned combining Acai Berry with a natural colon cleanser for the best results, so I did the same. The idea behind combining the products is that while the Acai Berry promotes natural fat burning and increases energy, the colon cleanse flushes your body of harmful toxins and stored waste so that it burns calories more efficiently. Pro Cleanse had the most positive customer reviews.

Here is what Pro Cleanse claims on their website…

• Flushes Toxins And Excess Waste That Have Accumulated In The Body
• Cleans Build Up Of Toxins In The Colon
• Reduces Common Gas and Bloating
• Assists The Body In A Steady Metabolism

The 4 Week Study Of NutraScience and Pro Cleanse Begins…

Both the NutraScience and Pro Cleanse arrived within a few days of having placed my order online for the trial offers. The bottles were each a 4-week supply of concentrated supplements, which was perfect for me as I was going to follow and report on my results over a 4-week period.

The Test…

A Four-Week Combo Diet Using NutraScience and Pro Cleanse Trial Bottles:

1.Take two NutraScience supplements per day (in the morning)
2.Take two Pro Cleanse supplements per day (in the evening)

Week One

After the 1st week taking both supplements I was shocked by the dramatic results. I had much more natural energy than normal and I did not feel hungry – A welcomed side effect of the Acai Berry diet is its power to naturally curb the appetite.
I really felt wonderful. My daily routine hadn’t changed at all.

At the end of the 1st week I weighed myself and couldn’t believe it – I had lost 1.1 Stone. However, I still wasn’t sold since you tend to shed a lot of water weight at the start of any diet. I would wait and see how things went in the next few weeks. I admit I was very excited. My weight had dropped below 9 Stone for the first time in 3 years!

 Week Two

After the 2nd week taking NutraScience and Pro Cleanse my energy and mood were even better than Week One, and I found myself sleeping deeply throughout the entire night without waking – a direct result of ridding my body of toxins. I had lost another 3.8 Kilograms, making my total weight loss in two weeks over 1.7 Stone.

My doubt was disappearing – this diet was proving itself to be much more than I had expected.

Week Three

I have to report that after the 3rd week all my skepticism was gone. I was down over 2 full dress sizes and shed another 1.9 Kilograms. I was energetic and in a natural positive mood all the time without a single unwanted side effect. My digestive system was much better, I no longer had gas or bloating after a meal. I felt healthy, happy and full of energy!

Week Four

At the conclusion of the 4th week, I was absolutely amazed at the results. I had lost 2.5 Stone in 4 weeks using NutraScience and Pro Cleanse! Everyone, from family to friends to the people here at UK Health Alert, have noticed the change in me, I think many of them are getting their risk-free trials even as I write this! I also find myself getting more “attention” from men than I ever used to – another great benefit of this diet! I can report to you that considering the amazing weight loss and additional health benefits I will continue to use these supplements indefinitely.

I Lost 2.5 Stone in 4 Weeks. No unwanted side effects. No changes to my daily routine.

I could not be more pleased with the results!

In conclusion, if you are somewhat doubtful or skeptical about this diet, you need to try it for yourself. Remember, you can try both NutraScience and Pro Cleanse risk-free – the results are very real. We at UK Health Alert had our doubts initially, but we were quickly turned into believers. After conducting our own study, we are pleased to see that people really are finding success with this diet.

Effective weight loss diet advice and tips

Many diets fail because they only offer a short plan weight-loss programme, with limited eating habits that can’t be successfully maintained.

Once you have discovered a healthy way to eat for life, you will feel so good and so energised that you won’t be tempted to return to old habits. With the right diet plan you won’t even feel hungry.

Be more confident

If you analyse it then just having a flat stomach isn’t going to dramatically change your life, but it can help give you more confidence and let you feel more in control – enough perhaps to go for that new job, ditch the bad relationship or merely just wear that sexy pencil skirt or skinny jeans you once pictured yourself in. If you want something badly enough you will do it!

Stop letting imperfections prevent you living every day to the full and enjoying it. If you are determined to change your body you need to look at your lifestyle.

Consider ways to make it easier for you to reach your goal – chuck out the temptations in your cupboards, fill your fridge with delicious easy to snack healthy treats (luscious berries rather than boring old carrot sticks!)

Learn to love the beautiful body and skin you are in.

We can help you start and maintain your new eating and exercise plan with lots of hints and help to support you. Believe you can do it – we know you can.

If you want to make sure you keep to your weight loss plan this year – don’t set your targets too high. Remember:

The reason most diets and weight loss plans fail is because they are unsustainable.

So it’s important that you don’t aim to do too much, too soon – take some time to find out which diet will suit you best and don’t set yourself up with a diet and exercise regime that you won’t be able (or want) to keep up.

How to lose weight successfully and keep it off

As the saying goes, moderation in all things – the reason most diets and weight loss plans fail is because they are unsustainable. You might start off with the best of intentions – a new gym membership and an 800 calorie a day intake – but if you set yourself too high a target you’ll never reach it and end up disheartened and reaching for the chocs.

It’s much better to set a realistic target and accept that 2 hours every day in the gym is fine if you’re a Hollywood star or top model, but it doesn’t fit in with the lifestyles that most of us have. It’s much better to increase your level of exercise gradually to a level that doesn’t disrupt your life too much.

Likewise with your diet – too great a drop in your calorific intake leaves you hungry and prone to snacking or bingeing. Your metabolism will slow down and the body will try and store fat if you cut down your intake too much.

It’s always tempting to go for a quick fix, but a crash diet is hard to stick to in the short-term and can adversely affect your health. Take it easy and lose weight steadily, that way it is much more likely it will stay off!

Don’t be too downhearted if you’ve faltered and reached for the biscuits or chocolate. The important thing is not that that you failed once or twice, but that you don’t give up. Everyone has the odd lapse, just accept that it happens and carry on with your diet. Use your diet slip to learn about your eating habits and make sure you cover it with remedies, such as, readily available healthy snacks or non-food treats. It will be worth it when you achieve your target weight!

Obesity Epidemic

One in five adults in Britain are obese.
We eat more, exercise less and have ready access to fast appealing food all hours. We are more busy in our sedentary lifestyle, seem to have less time available and crave relaxation not food preparation!
After the stress of a long day in front of the computer, most of us tend to relax in front of the tv. It’s hard to find the time and energy to fit exercise and healthy eating into our busy schedules, but it is becoming obvious with recent health figures that it is vital for our health.

Choosing the right diet

Are you the type of person who wants a prescriptive diet – one that tells you exactly what and how much to eat at each meal?
Then you may find Calorie Counting the ideal choice – with your comprehensive list of how many calories are contained within each food, you can happily weigh and work out exactly what you can eat daily and steadily lose weight. The best way to be successful at this is to keep a food diary of everything you eat. WeightWatchers uses an easy point system, which simplifies calorie counting but works on the same principle.

A popular choice for those good at organising their meals down to the percentage of carbohydrate, fat and protein – specifically at a ratio of 40-30-30 – is the Zone diet. The diet plan is very specific and depends on your gender, activity level, and current percentage of body fat. If you don’t like the idea of giving up your favourite foods for good, the Alternate day diet might suit, as you can still have your cake and eat it!

If you prefer to avoid calorie counting and concentrate on eating specific foods, then the low-carbohydrateAtkins diet, South Beach or GI diet may suit you. The popular Atkins diet is really four diet plans in one -The Induction, Ongoing Weight Loss, Pre-Maintenance and finally Maintenance stage. Carbohydrate foods are reduced and replaced with fat and protein – bacon and egg for breakfast as opposed to cereals. The diet states this will change your metabolism and enable you to lose weight easily.
Many supermarkets are now marking their food with carbo content and GI high or low scores, due to the popularity of these diets.

Exercise for life

Lack of exercise is responsible for 2 million deaths worldwide every year. Health experts recommend at least half an hour of moderate exercise five days a week to reach a satisfactory fitness level.

Exercise increases your metabolic rate and burns calories. The good news is that you will also be strengthening your immune system and building toning muscle. The extra weight of muscle will help you burn more calories and help you towards your goal of fast weight loss.

Diet Recipes

Dieting doesn’t mean having to eat boring food. One of the secrets to a successful calorie controlled diet is to eat food that appeals. If you try and cut down by eating unappetising food, you’re much more likely to go off the rails and start snacking.

Think smaller portions of foods that you enjoy eating and changing the way you prepare and cook your food. Here are a few suggestions, apply them to whatever recipe you are preparing for a head start in the healthy eating stakes.

Meat and Poultry

Trim all the visible fat from meat before you cook it.

Don’t buy mince, make it yourself in a food processor – after you’ve trimmed all the fat off.

Try not to use fat to cook – grill, steam, bake, boil, microwave, barbecue, toast, steam, coddle or poach instead. If you do fry ( some recipes need it) use one of the low-cal spray oils or just a little olive oil (a good oil containing lovely omega 6 – not too much is the key)

Go for reduced fat options if you really crave processed meats – try turkey slices instead of bacon and reduced-fat sausages – look for meat content and opt for the top meat content you can (80% is better).

Fishcakes

Serves 4 – makes 4 large cakes or 8 small – 210 calories per serving

450g or 1lb potatoes peeled
450g or 1lb uncooked fish (cod/haddock/salmon)
1 tbsp chopped fresh parsley
grated zest of half a lemon
1 egg beaten
salt and pepper to taste
1 tbsp flour
115g/4 oz breadcrumbs
2 tbsp oil for frying

Boil potatoes for 20 mins and mash until smooth. Poach fish by just covering with water, bring to boil then simmer for 5-10 mins until cooked. Drain and remove any skin and flake when cool. Mix fish, potato, herbs and seasoning together. Form into cakes, roll in flour, dip in egg then roll in breadcrumbs.Chill in the fridge for 30 mins. Fry for 5 mins on each side.

---

Fruit Smoothie

Fresh fruit is low in calories, so avoid dried – use these low cal options : blueberries, strawberries, apples, papayas, apricots, peaches, nectarines, plums, blackcurrants, blackberries, raspberries, pineapple, lemons, melon, satsumas, tangerines, etc

For a low-calorie base choice use pear/banana or natural yoghurt – fresh or frozen.

Blueberry Burst

1 cup of blueberries -fresh or frozen
1 banana
2 tbsp natural yoghurt
4-6 ice cubes
1 cup of water or orange juice or skimmed milk – depends how many calories you are consuming
Mix up in a blender until creamy and serve.

---

Chilli Chicken and Broccoli

Serves 4 – 298 calories per serving (served with a portion of rice noodles add 100 extra calories)
1 onion chopped
2 chillies chopped and de-seeded
2 heads of broccoli
1 red pepper chopped
1 tbsp olive oil for frying
4 chicken breasts cut into strips
2 garlic cloves crushed
1 tbsp soy sauce

Heat the oil and fry the chicken strips, add garlic, onion, chillies and red pepper. Cook for 15 – 20 minutes until browned, add soya sauce. Meanwhile steam the broccoli for 7-10 mins and drain. Mix together and serve with noodles.

---

Tiger Prawns

Serves 4 – 285 calories per portion

24 tiger (or King will do) prawns (6 per person)
1 chilli finely chopped
3 garlic cloves crushed
1 tbsp olive oil
Juice of a lemon
fresh chopped parsley to taste
2 tbsp low calorie mayonnaise
black pepper to taste

Marinate the prawns in the olive oil, chilli and garlic in a covered dish in the fridge overnight. Preheat grill medium-high heat.
Place marinated prawns onto skewers and cook for 5 minutes until cooked, alternate with pepper and onion chunks if wanted. Mix a splash of lemon juice, black pepper and parsley with the mayonnaise and serve as a dip. Serve with warmed pitta bread and iceberg lettuce.

---

Herby Chicken

Serves 4 -280 calories per portion

4 chicken thighs, skinned
3 garlic cloves crushed
bunch of fresh tarragon and thyme
olive oil
tsp soy sauce
salt and pepper

Chop the fresh herbs and add to 2 tbsp of olive oil and the soya sauce, rub the chicken thighs with the mix and then cover and put in the fridge overnight to marinate.
Season and cook in a pre-heated oven at 190C /375F/Gas mark 5 for 30mins or until juices run clear when pierced with a skewer. Serve with a rocket salad and a small portion of crusty bread to soak up the delicious juices.

---

Spicy Tomatoes

The good news is that a luscious vine tomato is only 14 calories per 100g

4 large ripe vine/ plum tomatoes
1 garlic clove crushed
1 fresh chilli finely chopped
fresh basil finely chopped
lemon juice
olive oil (Extra Virgin tastes the best)
soy sauce to taste

Skin tomatoes by placing in a bowl of boiling water for 4 mins.

Chop and mix with chilli, garlic and basil. Add 2 tbsp olive oil, 1 tbsp lemon juice and a dash of soy sauce – mix well and serve.

---

Savoury Rice

Cut 3 onions, 6 tomatoes, 2 peppers or pimentos into small pieces and fry together in olive oil.

In another pan fry a cup of rice in a very little olive oil.

After the rice has browned a little, add the two together, steam or boil gently until the rice is tender.

You can substitute a can of tomatoes for the fresh ones for convenience. Cooking time and preparation time – half an hour.

Top 10 Diet Tips

Top Diet Tip 1 - Drink plenty of water or low-cal soft drinks. It’s good for you and will fill you up and help stop you feeling hungry.

Top Diet Tip 2 - Don’t impulse buy in the supermarket – write a list before you go shopping and stick to it.

Top Diet Tip 3 - Trade carbohydrates for vegetables. Get rid of half the rice, spuds or pasta and replace it with your favourite veggies.

Top Diet Tip 4 - Walk – don’t call. If you need to contact someone go and see them rather than phone or email and use the stairs!

Top Diet Tip 5 - Put your fork down between bites – it’ll make you eat more slowly and you’ll feel fuller on less food.

Top Diet Tip 6 - Eat before you go shopping - never, ever shop on an empty stomach ( saves money too! )

Top Diet Tip 7 - Dont fry food - bake, roast, grill, boil or steam it

Top Diet Tip 8 - Brush your teeth immediately after your meal to discourage yourself from eating more.

Top Diet Tip 9 - Hide the tv remote control – use the buttons instead. Getting up and down will keep your metabolism working.

Top Diet Tip 10 - Start your meal with half a Grapefruit. It’ll make you less hungry and provide a useful dose of vitamin C with hardly any calories.

Nutrition for Women - Eating Right to Look & Feel Your Best

Eating well is one of the best ways you can take care of yourself and those who depend on you. What you eat makes a big difference in the way you look and feel. A healthy diet gives you energy to get through your busy day, supports your mood, helps you maintain your weight, and keeps you looking your best.

What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Good nutrition for women of all ages

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Diet and nutrition for women tip 2: Get plenty of good carbs

You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.

Complex vs. simple carbohydrates

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients.  Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash.  These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

Complex carbohydrates:

• Leave you full and satisfied
• Are packed with nutrients
• Provide long-lasting energy

Simple carbohydrates:

• Leave you hungry for more
• Are mostly empty calories
• Provide only short-lived energy

Diet and nutrition for women tip 3: Don’t cut out the fat!

Many women have been led to believe that dietary fat is unhealthy and will contribute to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.

Women need healthy fats in their diet to look and feel great

• Healthy fats boost your brain power and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
• Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
• Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
• Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.
• Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
• You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.

Foods rich in healthy fats include:

• olive and canola oil
• olives
• nuts

• fish and seafood
• peanut butter
• avocados

Diet and nutrition for women tip 4: Focus on foods for strong bones

It’s important for women of all ages to eat foods that contribute to strong, healthy bones. Women have a higher risk of osteoporosis than men. But osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health.

The role of calcium, magnesium, and vitamin D in women’s bone health

Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains).

• Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time. See Related articles section below for a PDF factsheet on good sources of calcium.
• Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium can only work when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.
• Vitamin D: Aim for between 400 and 1,000 IU (international units) daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and also from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Nutrition tips to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
• Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic dairy products.
• Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Nutrition tips for pregnant or breastfeeding women

You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Nutrition for a healthy pregnancy

• Fat and protein are very important to your baby’s developing brain and nervous system. Stick to lean sources of protein and healthy fats for weight control.
• Abstain from alcohol. No amount is safe for the baby.
• Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.
• Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
• Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

• Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
• Emphasize lean sources of protein and calcium, which are in higher demand during lactation.
• Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
• Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

If your baby develops an allergic reaction, you may need to adjust what you’re eating. Common food allergens include cow’s milk, eggs, wheat, fish, and citrus. For a cow’s milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Nutrition tips to boost fertility

• Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.
• Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.
• Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
• Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips to ease menopause

For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.

• Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of Vitamin D and magnesium, both of which support calcium absorption.
• Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
• Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
• Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
• Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

1200 Calorie Diet Plan for Women

Servings/day

Fruit (2-3 svgs) Choose from:

4 oz. juice (1/2 cup)

1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)

1 whole medium piece of fruit

1/4 cup dried fruit

Vegetables (2-3 svgs) Choose from:

4-6 oz. juice (1/2 – 3/4 cup)

1/2 cup fresh non-leafy vegetables

1/2 cup cooked vegetables

1 cup fresh leafy greens

NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day

Whole grain breads and cereals (preferred) (3-4 svgs) Choose from:

1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)

1 slice high fiber bread with at least 2 grams of fiber

about 1/2 cup whole grain crackers (less than 100 calories with 2+ grams fiber)

1/2 cup cooked whole grain (brown rice, pasta, cereal)

1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)

Refined grain breads and cereals such as white bread (Try to avoid on a 1200 calorie diet. Eat only when whole grain choices are not available.)

Lean meat, fish, poultry, eggs, or beans (1-2 svgs)
Choose from:

2 oz. lean meat, fish, or poultry

1/2 cup cooked dried beans (legumes)

1 egg

1 Tbsp. peanut butter or other nut butter

Low fat and nonfat dairy (2 svgs) Choose from:

1 cup skim milk or 1% milk

1/2 cup 1% cottage cheese

1-2 oz. light cheese

1 cup low fat yogurt

Fats (1-4 svgs) Choose from:

1 tsp. healthy oil (such as olive oil or canola) or soft margarine

1 tsp. regular mayonnaise

1 Tbsp. low-fat mayonnaise

1 Tbsp. regular salad dressing

2 Tbsp. light salad dressing

Nuts and Seeds (A healthy choice but high in calories eat only on occasion.) Choose from:

1/2 oz. nuts

1 Tbsp. seeds

Sweets/other (1-2 svgs) Choose from:

1 tsp. maple syrup, sugar, jelly, or jam

1 gingersnap

1 vanilla wafer

Diets for Women: 7 Plans That Target Ladies

Diet programs tend to target women. Some marketing campaigns enlist celebrity spokeswomen who project solidarity and understanding. Others are based on books written in a cheery-chatty women’s-magazine style. And some plans are built around a support system, which experts say is huge for women. “Women are more inclined to go to group meetings, while men would rather download an app that provides all the instruction they need,” says David Katz, director of the Yale-Griffin Prevention Research Center.

But how about the diets themselves? U.S. News, which publishes an annual ranking of Best Diets, took a closer look at 7 plans pitched to women. They’re listed below by how they rank in U.S. News’s Best Weight-Loss Diets. One just might work for you. If you want additional options, check out the full range of diets. Pitching to women is more about marketing than about science or nutrition.

Weight Watchers. While the company promotes a plan for men, this points-counting program is a favorite among women. Support is the biggie. Dieters can attend weekly meetings to swap weight-loss tips and recipes with other members, and women appreciate that kind of motivation and feedback, says the company. Plus, they’re likelier to have success than when they’re on their own. The women’s plan isn’t markedly different from the men’s version, though: Men typically just have more points to spend on food each day, since points are allotted based on height and weight.

Jenny Craig. Prepackaged, home-delivered meals make the program easy to follow—often a selling point for working moms. And as with Weight Watchers, support is key. Dieters are paired with a Jenny consultant who provides weekly one-on-one counseling sessions. (Men who sign up for the program are matched with a consultant trained to address male dietary issues.)

Flat Belly Diet. Women will likely favor the style of the Flat Belly Diet ($15.99, Rodale, 2008), which calls for lots of “Sassy Water,” infused with ginger, cucumber, and mint leaves. The featured exercise routines are designed for women, with female models demonstrating each move. (There is, however, a separate book for men that calls for “Fire Water” and outlines male-oriented exercises with male models. Men get more daily calories, too.)

Nutrisystem. The heat-and-eat diet eliminates guesswork with portion-controlled, home-delivered meals. Women get about 1,250 to 1,500 daily calories, along with three 10-minute activity sessions per day. Support factors in, too: A counselor advises on how to get back in the kitchen without sabotaging weight loss. (Nutrisystem’s women’s and men’s plans are virtually the same other than different calorie caps.)

Abs Diet For Women. The plan, outlined in The New Abs Diet for Women ($25.99, Rodale, 2011), claims to deliver a flat stomach in six weeks. It’s packed with gym-free workouts, including exercises that target the legs and butt, as well as moves that incorporate yoga and Pilates. There are also interval workouts purported to burn off pregnancy weight. One of the most obvious differences between the book and its male counterpart, The New Abs Diet ($25.99, Rodale, 2010), is that testimonials and exercises feature women, not men.

The Petite Advantage Diet. Jim Karas’s The Petite Advantage Diet ($25.99, HarperOne, 2011) specifically targets women under 5 feet, 4 inches. Karas’s premise is that shorter women must work harder than their taller counterparts to lose weight. He argues that cutting out just 40 calories a day—which he says equates to about 4 pounds of fat in a year—is a meaningful goal. The plan emphasizes portion control and women are encouraged to avoid high-calorie ingredients like olive oil and avocado, opting instead for small servings of whole grains.

The Fertility Diet. This plan was born from the Harvard Nurses’ Health Study suggesting that diet plays a role in women’s efforts to conceive. The Fertility Diet ($11.99, McGraw-Hill, 2007) identifies particular nutrients women should be getting, such as iron, and avoiding, such as trans fats, to improve their chances of getting pregnant. One big caveat: The 10-step plan wasn’t tested on infertile women; it’s based on the dietary habits of study participants who were trying to get pregnant. Whether the plan actually helps women conceive is unclear.

The New Abs Diet for Women: Diet Review

Everyone wants flat abs. Belly fat is not just an eyesore, but fat around the middle may be dangerous and is the target of the New Abs Diet for Women.

Author and editor-in-chief of Men’s Health and Women’s Health magazines, David Zinczenko claims to have the formula to burn belly fat and get washboard abs in just six weeks by changing the way you eat and exercise.

Updated with new research, a portion distortion decoder, and tips on using food to boost health, the New Abs Dietfor Women is easier to use and even more effective at melting belly fat than Zinczenko’s 2007 book, Abs Diet for Women, he tells WebMD by email.

Diet and exercise work better together than alone. In order to get flat abs, you need both. Half of the book is devoted to strength and interval training exercise diagrams to guide your fitness plan of 20 minutes, three days a week during weeks three to six.

The plan promises up to 12 pounds of belly fat weight loss during the first two weeks of the plan, when exercise is optional, although walking is highly recommended.

Tips throughout the book provide solid and helpful dieting advice. But whether you’ll get flat abs is less certain.

“While improvement in the appearance of stomach muscles is possible with a healthful diet and exercise, losing up to 12 pounds of belly fat in two weeks is unrealistic,” says weight loss nutritionist Elisa Zied, MS, RD.

The New Abs Diet for Women: What You Can Eat

Front and center on the plan are the 12 power foods featured in the menu plans. These foods are highlighted because they are nutrient-rich, contain protein, calcium, and healthy fats. Portion sizes are prescribed to keep calories in check, even for power foods.

Within the 12 power foods, there are lots of options to add variety and satisfy a wide range of palates.

The New Abs Diet 12 Power Foods – (acronym spells abs diet power)

1. Almonds and Other Nuts eaten with skins intact.

2. Beans and Other Legumes

3. Spinach and Other Green Vegetables

4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese

5. Instant Oatmeal: Unsweetened, unflavored

6. Eggs

7. Turkey and other lean meats. Lean steak, chicken, fish

8. Peanut Butter – All-natural, sugar-free.

9. Olive Oil

10. Whole-Grain Breads and Cereals

11. Extra- Protein powder(Whey)

12. Raspberries and Other Berries

Eat six mini meals a day with an emphasis on protein, prescribed at every meal to keep you feeling satisfied and to repair muscles. Meals are centered on power foods showcased in three weeks of diet plans and recipes. Calories range from 1400-1600 daily.

Drink plenty of water, limit alcohol to 2-3 drinks per week, and once weekly you can splurge on a cheat meal and eat anything you like.

What’s not on the menu are refined carbs, baked goods, sugar, white rice, pasta, high fructose corn syrup, fried foods, margarine, foods made with partially hydrogenated oils, whole-fat dairy, fatty meats, saturated fat, and trans fats.

The New Abs Diet for Women: How It Works

The No. 1 predictor of weight gain is dieting, Zinczenko says. He advocates six small meals daily to keep the body well fed with healthy food to encourage burning fat while retaining muscle.

Power foods, healthy proteins, and slow-burning carbs — along with resistance exercise — is the crucial mix for keeping muscle mass and accelerating fat loss, Zinczenko says.

Though The New Abs Diet for Women claims not to be a diet, it is indeed a diet with a detailed plan. It’s not a short-term diet, though — it’s a healthy eating plan that Zinczenko wants women to use for life.

Designed to improve your appearance and your health, the plan can also lower cholesterol and blood pressure, and reduce risk of diabetes and certain forms of cancer, Zinczenko says.

The New Abs Diet for Women: Experts’ Views

Eating six small meals per day (with protein at every meal and lots of healthy foods in controlled portions) and regular exercise are the strengths of The New Abs Diet for Women, says Christine Rosenbloom, PhD, RD, Georgia State University nutrition professor emeritus.

But Rosenbloom notes certain contradictions throughout the book. “It claims not to be a diet, yet there are menu plans for a diet averaging 1400 calories,” she says.

Another contradiction is the promise of building muscle, which requires adequate calories, protein, and strength training. “This will be hard to achieve on menu plans [of] less than 1600 calories and during the first two weeks, when exercise is optional,” Rosenbloom says.

Lots of studies are mentioned throughout the book but the lack of detailed references makes it hard to substantiate, Rosenbloom says.

“His promise of pure fat loss is hard to deliver because there is no such thing as a formula that guarantees pure fat loss. Rapid weight loss is more likely to be more water weight than fat loss,” Rosenbloom says.

Developing six-pack abs requires very low levels of body fat and strength training. “You can’t turn fat into muscle, what you can do is lose fat and build muscle,” says Rosenbloom, editor of Sports Nutrition: A Practice Manual for Professionals (due out later this year),

And even if you follow the diet and exercise plan to the letter, there is no guarantee you will achieve flat abs. “Flat abs is dependent on multiple factors, including genetics, your body shape, activity level, and more,” Zied says.

The New Abs Diet for Women: Food for Thought

Written in a clever and engaging style, The New Abs Diet for Women is a template for a healthier diet targeted to women who want to grow stronger and get rid of unwanted fat.

It is a sensible, realistic eating plan with an emphasis on nutrient-rich foods, calorie control, and regular fitness. And it’s full of helpful tips.

Eating healthy foods six times a day can be a very effective way to manage hunger and cravings. But it is easy to overeat, so you need to carefully control your portions.

Follow the simple guide to strength training, good nutrition, and exercise and you will lose weight and improve muscle strength. But like many other diet books, some of the claims and promises may be exaggerated, overstated, or without research evidence.

12 Best Power Foods for Women - The best foods for women of any age.

PARMESAN CHEESE STRENGTHENS BONES

Calcium is key for preventing osteoporosis (especially in your 20s). Yogurt and nonfat milk help, but who wants them three times a day? Work Parmesan cheese into your diet; its 340 mg of calcium per ounce – compared to about 200 mg in cheddar or Swiss – goes a long way toward your 1000 mg/day quota.

APPLES BOOST IMMUNITY

Smart and sweet, apples are rich in quercetin, an antioxidant that can bolster your body’s disease-fighting abilities. In one study from Appalachian State University, just 5 percent of people who ate more quercetin came down with a respiratory infection over a two-week period, compared to 45 percent of those who didn’t.

LENTILS BUILD YOUR IRON STORES

Low-calorie lentils pack about 30 percent of your daily iron per cup cooked. About 12 percent of young women have low iron stores – at the extreme, that leads to anemia. But one study found that even women who were iron deficient (not anemic) had poorer performances on skill tests than those with normal levels.

BROCCOLI FIGHTS WRINKLES

“A cup of broccoli has 100 percent of your vitamin C—crucial for production of collagen, which gives skin elasticity,” says Tammy Lakatos Shames, R.D. It’s also rich in beta-carotene, which the body converts to vitamin A. This vitamin assists in cell turnover, so old skin cells are replaced with fresh (read: younger-looking) ones.

POTATOES PACK HEALTHY CARBS

Potatoes contain a fat-fighting compound called resistant starch that can help keep weight in check. One medium spud with the skin will run you just around 100 calories, and with more potassium than bananas, potatoes also help fight heart disease by keeping blood pressure low.

SPINACH IS DENSE WITH KEY NUTRIENTS

This leafy green is high in vitamin K and also contains calcium and magnesium – a combo that may help slow the breakdown of bone that occurs as you get older – as well as folate, a B vitamin that helps prevent birth defects. And it packs just 7 calories per cup raw!

DARK CHOCOLATE STOPS STRESS AND FIGHTS DISEASE

European researchers found that people who ate an ounce and a half of dark chocolate – about 200 calories worth—every day for two weeks produced less of the stress hormone cortisol and reported feeling less frazzled. Cortisol causes a temporary rise in blood pressure; consistently high levels up your risk for depression, obesity, heart disease and more.

MUSHROOMS DELIVER CANCER-FIGHTING ANTIOXIDANTS

One study showed that women who ate just one third of an ounce of raw mushrooms a day (that’s about one button mushroom) had a 64 percent reduction in breast cancer risk. Other research suggests that mushrooms reduce the effects of aromatase, a protein that helps produce estrogen – a major factor in some breast cancers.

SARDINES FIGHT HEART DISEASE

These pungent little fish are good sources of omega-3 acids, which decrease inflammation that can lead to blocked arteries. They also prevent blood clots that can cause heart attacks and strokes, and keep blood vessels smooth and supple. Three ounces of sardines have about 1.3 grams of omega-3s (you need about 1 gram a day).

AVOCADOS HELP FLATTEN YOUR BELLY

Avocados are high in monounsaturated fat, which has been shown to help you drop weight, including from your troublesome middle. In one study, people who got the most monos (about 23 percent of their daily calories) had about 5 pounds less belly fat than those who ate a high-carb, lower-fat diet.

BELL PEPPERS PROTECT YOUR EYES

Age-related macular degeneration (AMD) and cataracts are leading causes of vision loss, but foods rich in lutein, zeaxanthin, and vitamin C, like bell peppers, can keep eyes sharp. A cup of sliced red, yellow and orange peppers contains nearly twice your daily vitamin C, plus 116 micrograms (mcg) of lutein, and 562 mcg of zeaxanthin.

WHOLE-GRAIN PASTA BOOSTS ENERGY

Whole-grain pasta is loaded with B vitamins, which help your body convert food into energy. And unlike processed grain products that lack fiber, whole grains are more filling than their refined counterparts. In other words, you’ll feel satisfied with fewer calories. See sources.

The Best Workouts You Aren’t Doing - 9 ways to challenge your body in a whole new way.

Burdenko

If you think water exercise is just for grannies in flowered bathing caps, you haven’t tried this workout yet! The Burdenko Method, developed by Dr. Igor Burdenko, combines specific, core-centric exercises (performed both on land and in the water) to help develop balance, coordination, flexibility, endurance, speed, and strength.

Used by everyone from world-class Olympic athletes to professional ballerinas to both improve performance and for rehabilitation, this unique training method focuses on developing a balanced body (all exercises are performed both forwards and backwards) and incorporates the natural resistance of the water to build core strength, range of motion, and flexibility. To learn more and watch the Burdenko method in action, check out this video.

GYROKINESIS®

GYROKINESIS® features elements similar to yoga and dance, but unlike yoga, you won’t stay in certain poses or positions for long. Instead, this method focuses on rotational movements that flow from one to the next. Classes are typically taught seated on a bench or stool and may also include some floor work. The motion patterns systematically and gently exercise the spine and joints in a circular way, creating a musculature that is strong but supple, says Matt Aversa, vice president of Gyrotonic International Headquarters.Search for a studio near you to try a class, or try a GYROKINESIS DVD at home by visitingGyrotonic.com. (Want to view a few sessions first? Watch this GYROKINESIS workout featured on Live! With Regis and Kelly.)

HEAVY ROPES

Heavy ropes are starting to make their way into serious workouts across the nation. But you won’t be jumping rope with these—instead you’ll be whipping, swinging, and waving the weighted rope (it’s one heavy rope tied at an anchor point, with you holding both ends at the opposite end) nonstop for a serious cardio and strength session.Try your hand at the ropes with a trainer, at a CrossFit location, or in EQUINOX’s branded class “Whipped!” Watch the heavy ropes in action during a Whipped! workout here.

VIPR

What exactly is a ViPR? This hollow rubber tube with strategically placed hand grips is being used by personal trainers and in group fitness classes across the country, thanks to its versatility and functionality. Closer in design than dumbbells to something you may actually need to lift, throw, or shift (like say, your suitcase), ViPR workouts challenge your entire body as one complete unit.Rachel Buschert, an EQUINOX instructor who uses the tool with clients and students says, I look at it like a body bar, treadmill, Kettlebell, and medicine ball put together in one beautiful rubber tube that, with some creativity and hard work, can transform your body. Watch a ViPR workout in action here.

KINESIS

Named after the Ancient Greek word for movement, Kinesis is a piece of resistance cable exercise equipment that allows for a wide range of movement and a huge variety of exercise patterns. The Kinesis wall is a four-station circuit found in gyms and health spas, or you can use the single tower version for a total-body strength and cardio workout at your gym or at home.Kinesis is a fantastic workout because it can combine cardio, strength, and flexibility training into a workout as short as 30 minutes. The cables 360-degree range of motion makes it an extremely versatile workout that can be customized for anyone from a beginner to a professional athlete, says Angela Gerken, a Wellness Manager forCanyon Ranch, which offers Kinesis classes at many of its locations across the U.S. Visitwww.technogym.com to locate a Kinesis near you or to learn more aboutt the Kinesis home edition.

Watch a kinesis workout in action here.

HIIT

High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. One of major benefits is that you’ll see results much faster (one study found HIIT to burn three times more fat than steady state aerobicexercise). You’ll also spend less time sweating in the gym. Research shows that an interval training session of 10 one-minute sprints followed by one minute of rest performed three times a week is enough produce rapid results.You can start incorporating HIIT into yourworkouts today! Simply add in a one minute period of high intensity, follow it up with one minute at an easier pace, and repeat that pattern 10 times in total. It works for any type of cardio workout—on a treadmill, during an outdoor jog, on a bike, etc.

HIGH STEP

High-step training refers to using a step bench with 3-4 (or more) risers under it to boost your burn (note: this is NOT recommended for traditional step classes).”High-step training can add major benefits to your current routine, says Stephanie Vitorino, a fitness expert and creator of best-sellingVBody DVD Series. It maximizes your time by adding intensity to every exercise. Not to mention, it’s the ultimate way to shape your butt and legs since your range of motion on every stepup is higher, really targeting your glutes! Use it to update your strength routine or for cardio drills (at a slower tempo with athletic-based movements) and you will definitely feel the burn!

SANDBAG TRAINING

Another great workout tool you may not be using yet? Sandbags!”I like sandbag training because the weight/resistance you are working with is flexible and soft, unlike barbells and other weights or dumbbells,” says Cari Shoemate, a certified personal trainer and owner of Cari-Fit in Houston, Texas.

They are more comfortable to rest on your back for squats and lunges, and it’s also easy to place on your spine for weighted planks. Sandbag training also gets your heartrate up if you use if for things like burpees or hold onto it during plyometric jumps or stair-climbing.

You can even use it for your abs, suggests Shoemate. Use it for long lever crunches (hold the bag overhead) or rest it on your legs to make leg raises and reverse crunches harder (it won’t roll off!). To try it for yourself, Shoemate recommends starting with a 10-pound bag. If you’re already an advanced exerciser, you can try a 20 (or more) pound bag. Purchase your own from UltimateSandbagTraining.com, or buy a bag at your local hardware store, Shoemate says.

MEDITATION

While you may not think of it as a workout, meditation is an often overlooked but very important part of a fitness routine. Many studies are even showing a connection between the mindfulness that meditation creates and weight loss.Think of your brain as a muscle, says Jennifer Galardi, a health and fitness expert in New York City. It needs to be trained (just like your abs) to be centered and focused. If you can quiet the mind, you can tune into a universal intelligence that is always present, which will help you assess what it is your body is really needing: a yoga class or a kick-butt cardio session? Pilates or Plyometrics? Or, you may actually need a day of rest.

By learning how to be present with meditation, you can make your workouts even more effective, Galardi says. And don’t worry, meditation doesn’t have to mean just sitting still. If you like running on the treadmill, focus on listening to the sound of your breath as you inhale and exhale. For more tips on getting started with meditation, check out this helpful beginner’s guide.