Health for Women
How many times have you come home from a long day of work and faced the dreaded question “what’s for dinner”? The answer is simple if you’ve prepared your meals in advance. Here are 5 easy ways to prepare a week’s worth of dinners all at once! Taking the time to prepare meals on Sundays can make the rest of your week less stressful. Preparing meals in advance also allows you to stay on target with your health goals instead of deciding to pick up fast food at the last minute. From looking up recipes to buying groceries, Sundays are a great day to prep for your busy week.
Related Article: How to build the mentality of a healthy eater
Live the Naturade Life with these quick tips on planning your meals ahead of time so they’re ready to eat.
1. Compile a list of recipes you know you will enjoy. Make sure the directions are simple enough to follow without a hassle. Bonus points if you make extras or have dinner leftovers. This will relieve you of finding lunch the following day.
2. Once delicious recipes are chosen, draw up a list of groceries to buy for those particular meals as well as ingredients that you can re-purpose every week. It feels great when you get to the supermarket and know exactly which aisles to hit. Having a grocery map will also help you avoid picking up those spur of the moment snacks you really don’t need.
3. Sundays are typically for unwinding, organizing for the week ahead, and spending time with family, but most people have some free time. Squeeze in a few hours to plan your weekly menu, shop for what you need, and prep your ingredients.
4. When it comes to the meals you choose to make, chopping, marinating, thawing, and separating out ingredients can all make cooking a lot easier and enjoyable during the week.
5. Be strict with your meals. Don’t allow yourself to get lazy, bored, or change your mind. Add variations or allow for different cravings, but don’t deviate from your plan.
Planning and preparing dinners ahead of time will help make the daunting “what’s for dinner” question disappear!
Read More: How to make a habit out of exercise
Summer is coming to an end, but don’t let the changing seasons stop you from enjoying your favorite summer smoothie recipes like our Summer Sun Soy Protein Smoothie! This smoothie is a delicious combination of cucumber, honeydew, and mint that will leave your taste buds screaming for more. Drink this smoothie as a refreshing breakfast shake to invigorate your morning or as a revitalizing afternoon snack.
Here’s what you’ll need to make this summery smoothie:
1/4 cup cold water
3/4 cup ice cubes
2/3 cup peeled seedless cucumber
2/3 cup honeydew melon
1/8 cup fresh mint
Zest of half an orange
Dash of lemon juice
3 scoops Naturade Total Soy Vanilla Flavored Meal Replacement Mix
Read More: 8 Heart-Healthy Foods
In a blender or smoothie maker, combine water, ice cubes, cucumber, melon, orange zest, and mint. Halfway through blending, mix in two scoops of vanilla flavored Naturade Shake Mix. Process until very smooth. Garnish your serving glass with additional orange zest curls, orange slices, cucumber slices or honeydew slices for an extra flair.
Relax and drink your way to healthy living no matter the season. Enjoy all year round!
Related Article: Vegan Protein & Oatmeal Pancakes
Summer is a time for delicacies, but it can also be a time for healthy eating. Summertime is filled with lots of opportunities to eat and drink outdoors at parties and barbecues. However, it’s important to remember to incorporate some healthy foods into your diet as much as possible.
Celebrity wellness guru, Dr. Frank Lipman, shares some of the healthiest foods in season during the summer that everyone should be adding to their daily diet.
Related Article: 7 Ways to Get More Protein in Your Diet Without Meat
1. Lemons: This first choice is one of our favorite picks as it has so much potential! Need an extra incentive to drink enough water everyday? Squeeze in some lemon juice to give your water some added flavor. Cooking a salad, salmon, or chicken, but want some extra zing? A small squirt of lemon can make all the difference to a delicious meal and is an extra source of Vitamin C.
2. Cruciferous Veggies: This green group includes brussel sprouts, bok choy, cauliflower, cabbage, and broccoli. These vegetables add vitamin C and soluble fiber to your diet and are so versatile that your options are limitless. Boiled, grilled, or sautéed – greens are always a healthy addition to any meal!
3. Avocado: Not only do they have an extremely high nutrient value, avocados are also full of flavor and rich texture! With oleic acid, Vitamin E, and glutathione, this fruit is super healthy. You can make avocado toast or add it to salads. You can make yourself some guacamole or even just scoop them out with a spoon and eat them plain or filled with tuna.
4.Garlic: It might not do much for getting you that kiss at the end of the night, but garlic is known to have great antibacterial properties. It is also easy to sautée into almost any meal. Whether you are making green veggies, grilled meat, or even a dipping sauce, garlic is always a flavorful addition!
5. Fresh Herbs: Parsley, cilantro, and basil are all excellent examples of herbs that help mix-up any meal! The easiest way to use herbs is as a last minute addition to a meal. A small sprinkle can make your food taste significantly better! If that doesn’t sound exciting enough, you can try making some pesto out of herbs or even use them to marinate your meats.
With options like these it seems like being healthy this summer may be more fun than we expected!
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If your fitness plans aren’t giving you the results you need then you may be missing something from your routine, resistance training. Here are three reasons to debunk the myth that lifting weights is just for men, it’s for you too ladies:
More effective toning When we tend to think about weights the first thing that pops into our minds are people who body build and this stereotype is incorrect. Yes, you can weight-lift to gain in size and muscle but you can also use resistance training to help you burn more calories effectively during and after exercise.
Bone Health As we get older we’re at risk of losing muscle mass and bone mass. Resistance training is a great way to stop the loss and helps to keep up your balance, coordination and so much more.
Stress Relief Any form of exercise is a great way to relieve stress. When you exercise you’re boosting your feel-good endorphin’s which can help distract you from your daily worries and can even help you to improve cognitive function and memory. So go ahead ladies, let’s feel strong and determined and get to lifting!
Stretching is often overlooked, but when done can lead to a better posture, fewer aches and pains, a more positive outlook on life and a better body.
Stretching can help blood circulation for a healthier body and sends oxygen to your brain allowing you to think clearer and brighten up your mood.
Ever notice that no matter what you eat, you still seem to feel bloated? A potential explanation for living with this symptom could be an intolerance to gluten.
Often found in wheat, barley and rye, gluten can trigger autoimmune inefficiencies for those intolerant, which can also lead to a number of symptoms. Gluten disorders break down into three main categories: Allergic, autoimmune and immune medicated. Autoimmune is the most severe but rarest of the three, and side effects for allergic and immune medicated typically last for a few hours, but can increase over time if unregulated.
Approximately 18 million Americans suffer from gluten sensitivity, and are often undiagnosed or misdiagnosed with other conditions, making it hard to distinguish what justifies being gluten intolerant. Here are five primary indicators that gluten may be drastically affecting your health:
Bloating, gas and indigestion
Experiencing digestive problems is one of the main symptoms of gluten intolerance. When digesting gluten, swelling in the abdomen may develop over time, resulting in extreme discomfort and gas. Upset stomachs and constipation are other common side effects of a gluten intolerance and reports show that switching to a gluten-free diet can help get rid of indigestion problems.
Itchy Skin Rashes
Another signal of severe gluten sensitivity is a skin rash that also can prompt itching or blisters. These often develop anywhere on the elbows, knees, back or neck. Symptoms of hives and dandruff are also reported with gluten sensitivity.
Fatigue and headaches
If you're constantly feeling groggy or dealing with spontaneous headaches at least three times per month, it may be due to your gluten intake. Chronic fatigue may also be a result of of the headaches and leave you feeling sluggish, having difficulty with concentrating and impact your short term memory. These symptoms are generally associated with disruptions to immune health caused by gluten intolerance.
If you are experiencing difficulty with conception, perhaps it's due to your body's lack of acquiring proper nutrients that's often associated with an overabundance of gluten . While further research needs to be conducted to officially link gluten intolerance and infertility, it still remains a condition that is often reported with gluten sensitivity.
Sadness and anxiety
While many adults struggle with sudden mood swings, feelings of hopelessness and abrupt sadness, people who have been diagnosed with gluten sensitivity have reported higher levels of these emotions and anxiety more than the general population. This could be due to a gluten intolerance that affects motor skills and mood swings.
Gluten allergies are susceptive to men and women of all ages and races, and the only known cure is establishing a gluten-free diet. If you're looking for a gluten alternative, try a soy meal replacement shake, packed with nutrients and antioxidants necessary to sustain a gluten-free lifestyle.
Many people think that wearing high heels frequently is worth the discomfort due to the excellent workout it provides. In fact, some gyms and studios have jumped on this idea by offering exercise classes where participants wear heels to tone and shape up. It's true that stilettos can make people look leaner by lengthening the legs and accentuating the calves, but the benefits of wearing heels to get fit are only surface-deep.
In fact, high heels seem to be more detrimental than good to the body! Here are multitudinous alarming things to know about wearing high heels frequently:
- A 2011 Danish study found that people who wore heels frequently were at higher risk of osteoarthritis in the future. One likely site for arthritis is the knees: The strain of walking with knees slightly bent, which iswhat we do when we wear heels, wears away cartilage in the knees.
- The height of this footwear puts strain on the shin muscles, potentially causing painful shin splints.
- Wearing high heels frequently causes tighter quads. Typically when people wear heels, their bodies are tipped forward due to arching their backs and bending their knees. This makes the quads work harder and puts a lot of stress on the stabilizing tendons in the knees.
- Calve muscles are one of the biggest casualties of high heel-wearing. When donning heels, our calf muscles are forced into a shortened position. Very frequent wearers sometimes have permanently shortened calves, which can cause a great deal of pain.
- The forward-leaning of wearing these shoes causes the Achilles tendon to shorten as well, leading to foot pain and putting stress on the biggest toe and the ball of the foot.
- Some health experts also suggest that, as high heels make people walk more slowly (and potentially less), they might actually burn fewer calories and gain weight in the long run.
Exercises and stretches for high heel wearing
So, it seems like there are plenty of reasons to ditch the heels in favor of something more comfortable and, frankly, healthier. But if you want to or need to wear stilettos, remember that moderation is key. Here are some stretches and exercises to do to relieve the pain caused by this footwear and prepare for heel-wearing:
- Stretch your Achilles tendons, which attach your calf muscles to your heels. You can get Achilles tendonitis by switching abruptly from regular high heel-wearing to wearing flats. But you can do some strengthening stretches to make this less likely. One good option is standing on a curb or step with your heels hanging over the edge. Rise up and down on your toes, holding for a count of two when rising up, to get a good stretch.
- If you're walking on especially small stiletto heels, you might be prone to a fall. But you can strengthen your ankles by doing lateral hops and using a resistance band to flex your feet.
- You already know how tired, strained and tight your calves can feel after wearing towering shoes. Make sure to stretch before and after to prep your calves and give them relief. Downward dog is a good stretch because it lengthens the calves.
- Work on building your core muscles, including those in your lower back. Wearing heels requires many muscles to engage to help you maintain balance. If your core muscles are weak, this puts a lot of strain on others as well as your lower back, which can exacerbate current back problems. Do some yoga moves to gain a better sense of balance and strong core muscles, like the one-legged tree pose. Another is to trace the letters of the alphabet with one foot, toe-pointed, while balancing on the other leg. This challenging and fun exercise strengthens the abs and the muscles around the ankles.
Men's bodies are different from women's and, thus, each sex has different nutritional requirements and needs that vary based on one's body type and fitness goals.
Post-workout nutrition is very important for repairing muscle and replenishing the body in the right way. After an intense workout, most people don't feel like eating a heavy meal. Instead, here are some post-workout drinks that are most beneficial for women:
Protein is important for every person to recover from a workout. Women generally need less protein per serving than men. One good option is whey protein-based shakes, such as Naturade 100% Whey, because whey is derived from milk and is thus high in calcium, which is important for women's bone health. Naturade's VeganSmart All-In-One Nutritional Shake is also a good option for women because it is high in vitamins B6, folic acid, iron and zinc, all of which are especially important for women.
Tart cherry juice
This might seem strange, but recent research has shown that tart cherries might have the highest anti-inflammatory properties of any foods. Inflammation is common in joints after workouts, especially for women who are prone to arthritis. So, sipping on tart cherry juice – in addition to some protein, of course – might be a good idea.
Homemade veggie juice
It's important to get protein after a workout, but women can also try making a homemade vegetable juice high in the nutrients and vitamins their bodies need. Use leafy greens like kale, collards, spinach and dandelion greens. They are all high in iron and many are high in vitamin B6. Blend the greens with sweet fruits like pineapples and bananas to make the vegetable juice more appetizing.
Cellulite: It's a nine-letter word that's almost unspeakable to most women. While men can have cellulite too, their bodies typically have less fat, especially on the thigh and buttocks areas, so it affects women the most. Cellulite happens when the collagen fibers in the skin stretch, pull tight or break down and fat cells bulge out, creating the dimpled effect that many of us fear and loathe. But an important thing to know about cellulite is that it isn't related to how much you weigh - it's more closely related to genetics, diet, lifestyle and hormone changes. Here are some things you can do to possibly avoid cellulite:
- Stay hydrated. Keep a water bottle with you at all times, because dehydration is bad for the cells, skin and other parts of the body.
- Avoid smoking.
- Eat plenty of fiber, veggies and fruits, and stay away from yo-yo dieting.
- Exercise frequently, especially if you have a sedentary job.
Cellulite-free cardio workout
Today, many of our jobs involve sitting in an office chair for eight hours per day. This is not good for circulation and could contribute to the development of cellulite. Thus, exercise is very important. Here's a quick cellulite-busting cardio routine:
- Romanian dead lifts, 10 repetitions: Grab some weights and, standing with your feet hip-width apart and slightly bent knees, hold the weights with your palms facing your body and slowly bend forward. Push your glutes out behind you, then tighten them and stand.
- Squat press with twist, five sets, two times each: With your feet hip-width apart and your weight lifted up by your shoulders with palms facing forward, do a squat. When you rise up, stretch your arms straight up and twist your torso to the right. Then do a set to the left.
- Around-the-clock lunges, three sets of 15: These lunges will work your hamstrings, quads, thighs and glutes – all of the areas most prone to cellulite formation. Put your hands on your hips and lunge forward – the 12 o'clock position. Then return to your standing position, before lunging to the right for 3 o'clock. Continue by lunging back to the 6 o'clock position and then to the side for 9 o'clock. Then switch to the left leg.
- Standing calf raises, 10 repetitions: Stand on a step with your heels hanging over the edge. Lift up onto the balls of your feet and hold the position for two counts before lowering your feet until your heels are just below the step. For an extra challenge, stand on one leg at time.
Even though they’re solid, bones are dynamic, living tissue, made mostly from collagen and calcium phosphate, a mineral that hardens bone exterior. But as you age, existing bone breaks down faster than new bone is made, increasing risk of osteoporosis, a condition that reduces bone density and raises chance of fractures. Support your skeleton at any age with these expert suggestions.
Pump up protein
Collagen, a certain type of protein, forms bones’ scaffolding, enabling them to withstand stress. If you’re protein deficient, bones can become brittle, leading to breakage no matter how much calcium they contain because the body makes collagen from amino acids, protein’s building blocks. Get 15 percent to 25 percent of your daily calories from various protein sources. Good choices include organic, grass-fed buffalo; free-range eggs; and sprouted legumes, nuts, and seeds.
Limit acidic foods
Foods common in poor diets (pizza, white bread, potato chips, sweets) promote an acidic body environment. To achieve and maintain a healthy, neutral blood pH, your body will scavenge important minerals like calcium, phosphorus, zinc, and silica from more alkaline tissues, such as bone, which weakens them. Limit acidic foods like processed foods, sugar, grains, dairy, and caffeine or alcohol, and increase pH-balancing vegetables like zucchini and cucumber.
Watch calcium intake
Calcium isn’t the only player in bone density; in fact, many people actually have too much calcium in their bodies, which can contribute to kidney stones, joint pain, and possibly heart disease. Vitamin K2 regulates excess calcium deposits and supports bone integrity. Try 100 mcg vitamin K2 per day.
Weight-bearing exercises activate bone cells called osteoblasts, which form new bones. Climb stairs, hike, bike, or run for at least 30 minutes every day. Walking uphill is also a safe alternative if you cannot do high-impact activity. If you are diagnosed with osteoporosis, exercise with a physical therapist’s guidance.
The hormones parathyroid, estrogen, progesterone, and cortisol all influence bone health. When one hormone is deficient, it causes a domino effect that imbalances other hormones, diminishing calcium absorption and deteriorating bones. If you’re a menopausal woman or a man with unusually low energy levels, work with an endocrinologist to get your hormone levels tested and develop a comprehensive hormone balance plan.[box]THE WRINKLES-BONES CONNECTION
Everyone gets wrinkles, whether from sun exposure, processed foods, or ageing. But research from the Yale School of Medicine shows deeper wrinkles may also indicate lower bone density, increasing fracture risk. Why? Skin and bones share the same building block proteins, including collagen, which keeps skin taut.
The Fix: Take 2,000 mg collagen (including types I and III) daily and eat foods containing lysine, an amino acid that helps your body build collagen and absorb calcium. Lysine-rich foods include fish, egg whites, and legumes. For overall skin health and wrinkle prevention, also opt for free radical-fighting fruits and vegetables, along with healthy oils such as alive oil and flaxseed oil.[/box] [hr]