women exercising

Exercises for women after 40 to increase the metabolism

One of the concerns faced by a woman over 40 is a decrease in metabolism. A decrease in metabolism means an increase in body fat. An increase in weight gain puts pressure on other areas of health, such as heart and circulation. A change in diet and inclusion of exercise can boost metabolism in a woman over 40.

Changes in diet

Women over 40 should remove fatty foods from their diet as it helps to reduce metabolism and increase body fat. Avoiding high foods is calories and sugar like potato chips, fatty foods, cookies, donuts, and soda. Instead, they are foods that stimulate the metabolism, which includes almonds, beans, fresh vegetables and green tea.

Cook with olive oil instead of fatty oils and butter. Season your meals with herbs, onions and red and yellow peppers instead of salt, which can raise blood pressure and fluids and slow down metabolism.

Eat smaller meals at least six times a day to give your body the fuel it needs to maintain its metabolism.

Avoid crash diets. Instead, they aim to lose weight slowly by increasing their metabolism at a steady pace. It is recommended that you stay in the range of 1,200 to 1,500 calories to prevent a fall in a woman’s metabolic rate.

When your body does not get enough water, they can slow down your metabolism. Drink at least eight to 10 spring glasses of water a day to flush out the impurities system and lose more calories. Get water consumption from eating fresh fruits and vegetables as these contain water as well.

Exercises

Incorporate physical movement to increase metabolism. Exercise on a daily basis at least four to five times a week for at least 30 to 45 minutes also increase metabolism and decrease body fat. Choosing an exercise that you enjoy increases the possibility of sticking to the exercise routine. Climb the stairs instead of taking the elevator or the park further to help you do so much exercise in your daily routine. Add jogging to your walking routine to increase metabolism speed even more.

Weight training

Women over 40 will benefit from resistance training because they increase metabolism by increasing body mass. The body burns more calories to help maintain muscle mass. Increase your metabolism by lifting 10 pounds hand weights three times a week. An increase in muscle mass means a faster metabolism. A faster metabolism means that fat burns long after it has stopped exercising. An increase in fat burning means a weight gain control, which carries pressure on the heart and helps in circulation.

coconut butter oil milk

Coconut, coconut oil and coconut milk, are they all healthy?

The vegetable drinks are hot. Given the growing interest in a balanced and healthy diet, the intake of these beverages has increased in industrialized societies. The coconut is a tropical fruit that is taken mainly in the form of fresh fruit, dried and in preparations of confectionery (like grated coconut). In recent years, along with the success of the fruit itself, has also grown the consumption of coconut oil and coconut milk. But what properties do they have? Are they nutritionally recommendable? In the following article, these questions have answers.

The coconut

Coconut, compared to other fruits, has a moderate content in water (the rest of fruits have an average 85%), a slightly higher content in proteins and slightly poorer in carbohydrates. But above all, in its composition highlights the high amount of fats it brings, when the rest of fruits hardly have them. In detail, its nutritional contribution per 100 grams is as follows:

Energy: 353 Kcal.
Water: 45 g.
Proteins: 3.4 g.
Fat: 35.1 g.
Saturated fat: 29.3 g.
Monounsaturated fat: 2.2 g.
Polyunsaturated grease: 1.6 g.
Cholesterol: 0 g.
Carbohydrate: 5.9 g.
Fiber: 9.5 g.

Oil or coconut butter: high in saturated fat

Fat from this fruit is usually in the form of white or ivory dough. Its consistency is pasty or fluid, depending on the ambient temperature. This food, like all vegetable oils or fats, has a high caloric content (it contributes 899 Kcal per 100 g of food) and in fats (99.8 g in 100 g of food). However, the lipid profile of this food differs significantly from other vegetable oils, such as olive oil or sunflower oil. Thus, coconut butter is mostly rich in saturated fat. In 100 g of butter, there are 87 g of saturated fat, 5.8 g of monounsaturated fat and 1.8 g of polyunsaturated fat.

Regarding the type of saturated fatty acids present in the oil or coconut butter, coconut fat is one of the food sources of medium-chain fatty acids (shorter chains of carbon atoms), since it is rich in caprylic acid (8 carbon atoms), capric (10) and especially lauric acid (12). It is also a food source of myristic acid (14) and palmitic acid (16), all of which are saturated fats.

Coconut milk, a caloric and fatty ingredient

Because Asian cuisine is in fashion, coconut milk is increasingly being used as an ingredient in many preparations. This drink comes from the zest of dry coconut mixed with water. The nutritional contribution per 100 ml of this vegetable liquid, or cooking ingredient, is as follows: 170 Kcal, 17.5 g of fat (of which 15.1 g are saturated fats) and 2.9 g of carbohydrates. So, it is a very caloric drink and rich in fat, especially saturated.

Are these foods nutritionally recommendable?

The effect that different types of fats can have on the health of people is a subject that has been studied for a long time. Saturated fat (the one formed by fatty acids of chains of carbon atoms without any double bond between them) has been related to an increase in the levels of cholesterol and triglycerides in the blood and an increase in the risk of suffering cardiovascular diseases.

Although it is being investigated whether different types of saturated fats could have a different effect on the body, it seems that the intake of lauric, myristic and palmitic acids raises the levels of total cholesterol, LDL (“bad cholesterol”) and HDL (” Good cholesterol”); while stearic acid (18 carbon atoms) appears to be likely to have a minor hypercholesterolemic effect. But, some studies suggest a positive link between of virgin coconut oil and cholesterol. However, for lack of further analysis to clarify whether some type of saturated fat is more harmful than another, at the moment the prudence indicates that it should be further recommended to exclude foods rich in saturated fat. Thus, given the high incidence of cardiovascular disease in society, at least as a precaution, it should be avoided to abuse saturated fat-rich foods, among which are the oil or lard and coconut milk.

However, to the surprise of dietician-nutritionists, coconut milk and oil are now being promoted on different websites for their possible effect on reducing body weight. Is it possible to think that such a caloric should be used to lose weight? Maybe. As a recommendation, if you enjoy them occasionally in any recipe, you should not worry, since in diet and health the bad thing is not the food, but its frequency of consumption.

shrimp recipe

Shrimp is High in Dietary Cholesterol but NOT BAD for Blood Cholesterol

Cholesterol-rich foods, such as shrimp, do not automatically increase our cholesterol level but can even lower it.

Basically: about a quarter of the cholesterol that we need comes from our food. Three-quarters of the cholesterol needed are formed in the liver and distributed in our body. However, this ratio changes when we take more cholesterol. In this case, the liver produces less cholesterol and vice versa. This finding puts into question current concepts about the influence of cholesterol-containing foods on our health. Since our body wants to keep cholesterol levels at a constant level on its own, it is not a low cholesterol diet that lowers the cholesterol in the blood and not cholesterol-rich foods that increase it. Shrimp and other shellfish contain a lot of cholesterol, which is why it has long been thought to increase cholesterol levels in our bodies. But recent research reveals that the cholesterol in shrimp is not harmful and it even has a cholesterol-lowering effect.

Cholesterol is transported to the cells in the blood by the lipoproteins. These are found in two different forms: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL recovers cholesterol, which is not needed, in the organism for further processing to the liver. LDL can not do this and deposits too much cholesterol, for example, on the vessel walls. HDL is therefore widely recognized as “good”, LDL as “bad” cholesterol. Thus, while the LDL value should be kept as low as possible and not exceed a certain limit, a high HDL cholesterol value is favorable.

For a healthy cholesterol level (HDL> LDL) the supply of sufficient unsaturated fatty acids is important. Mono and polyunsaturated fatty acids are found, for example, in fish, shellfish and vegetable oils. Lean, protein-rich foods such as shrimp and shellfish containing both mono-unsaturated and polyunsaturated fatty acids can reduce the content of less healthy LDL cholesterol in the blood. Although both cholesterol levels increase with regular consumption of shrimp, the ratio of HDL to LDL improves in favor of good cholesterol. Therefore, shrimp has a positive effect on cholesterol balance.

The discussion about cholesterol and high cholesterol foods should be as differentiated as the discussion of fats. There are good and bad fatty acids and there is good and bad cholesterol.

vegetable recipe 1800 calorie diet

An overview of the 1800 calorie diet plan

The 1800 calorie diet is a weight loss plan with benefits and no downside! This diet plan is among all the easier to follow. With it, you have every right…almost! Including that of consuming sugars. Another aspect is that you can also eat starchy foods at lunch and dinner. It also allows meeting the needs of a stabilization phase, for those who have completed a 1,500 calorie diet.

An 1800 calorie meal menu ideas

Breakfast

– 1 bowl of tea or coffee without sugar.
– 1 low-fat yogurt or 100 grams of lean white cheese or a glass of skim milk.
– 2 slices of wholemeal bread or in default of white bread with 10 grams of margarine.
– 1 fresh fruit or fruit juice glass.

Midmorning snack (optional)

– 100g lean cottage cheese or a small fresh fruit.
– 1 cup of tea or an infusion without sugar.

Lunch

– 100 to 200 grams of vegetables of your choice, with a vinaigrette made from a teaspoon of vegetable oil for the essential fatty acids.
– 100 to 150 grams of fish, lean meat (alternate with two eggs, two times per week) for protein.
– 100 to 200 grams of green vegetables of your choice for vitamins and dietary fiber.
– 1 bowl of starchy foods: whole grains, legumes or potatoes.
– 100g of low fat unsweetened cottage cheese.
– 1 fresh fruit washed and not peeled.

Snack in the afternoon

– 1 yogurt 0% fat.
– 1 hot or cold drink without sugar.

Dinner

– 1 bowl of homemade vegetable soup for vitamins and dietary fiber.
– 1 small potato for carbohydrates.
– 100 to 150 grams of fish or meat cooked without fat.
– 100 to 200 grams of green vegetables with 10 grams of margarine for essential fatty acids.
– 1 bowl of starchy foods: whole grains, legumes or potatoes.
– 1 serving of low-fat cheese.
– 1 slice of wholemeal bread preferably (or white).
– 1 small fruit washed but not peeled.

Who should follow the diet of 1800 calories a day?

– The 1800 calorie plan is for people rather sedentary.
– The persons whose usual diet provides about 2300 calories a day and want to lose about 4 lbs of fat per month.
– People with a lot of weight to lose and want to lose weight in 4-6 lbs per month to about the stabilization phase.
– For men, the normal calorie intake is about 2500 calories and therefore they can easily lose weight with an 1800 calorie program.
– People with a daily calorie intake too high without showing overweight or very low weight on and want to find a balanced diet.
– Persons who are in a stabilization phase after following a 1500 calorie diet.

Additional tips for 1800 Calories per day

– Alternate cereals, pasta, low fat cheeses, potatoes and legumes for lunch and dinner to avoid getting bored.
– Keep a light hand on fat : 10 grams of low-fat margarine has 54 calories!
– Drink a small glass of wine with a meal if you can not do without.

Sources

green tea and cholesterol

Green tea against bad cholesterol

Surely you know green tea and the benefits it brings to health. Well, you can now add one more: its action against bad cholesterol. This popular tea has components that allow you to treat high cholesterol naturally. Now, fans of green tea can add another reason to drink it.

Apparently, this healthy herb would be very good to help lower and stabilize cholesterol. The truth is that green tea every day surprises us with a new health benefit. Over time, it has almost become a panacea for the health of the body.

How does green tea help lower bad cholesterol?

According to various studies, it was found that green tea has properties against bad cholesterol, helping to treat high cholesterol naturally and reducing the likelihood of developing cardiovascular disease.

The study volunteers separated participants into two groups at random: in the first group who drank green tea and green tea extract and the second group who did not drink green tea.

The research was conducted by a period of approximately three months. The results showed that the first group that drank a considerable dose of green tea reduced levels of cholesterol. In fact, participants who consumed green tea had an average of 7.2 milligrams per deciliter reduction in cholesterol levels overall compared with participants who did not drink green tea.

These participants also reduced levels of bad cholesterol of 2.2 milligrams per deciliter. Responsible for this reduction are catechins, substances that limit and prevent the absorption of fat in the intestine.

Moreover, certain compounds of green tea increase the excretion of bile acids, which also increase the removal of cholesterol via the feces.

That is, that the antioxidant and diuretic property of green tea now adds the property to reduce fat absorption, which can benefit not only to treat your high cholesterol but also, to lose weight.

Other properties of green tea

If you are a daily consumer of this healthy drink, probably you are interested in being aware of all the benefits and properties that can give you. We invite you to watch this educational video for you to discover all that green tea can do for your health.

obese man tight cloth

How Obesity is Defined?

Maintaining a normal body weight has become a concern in developed countries societies since obesity is associated with various diseases, aesthetic and psychological aspects. Our body weight is regulated by various interrelated complex mechanisms that are controlled by food intake and energy expenditure. In our ancestors, fatty deposits were essential to ensure their survival, since the human body had great energy needs due to intense physical exertion and excessive caloric expenditure due to poor thermal insulation. It should be added that access to food was not insured because it was variable in time and difficult to obtain. In such circumstances, the heat balance tended to be negative so obesity was indicated a positive and desirable attribute. However, in the current welfare society circumstances have changed radically. Excess fatty deposits are widespread in much of the Western population, pose a very serious threat to health. Morbid obesity has become a problem with serious metabolic, mechanical and aesthetic effects, and appears associated with other serious illnesses, to increased mortality.

Definition

Obesity is a chronic disease that has a multi-factorial origin, in whose genetic and environmental determinants are involved. It is manifested by an alteration in body composition, causing an increase in body fat. In most cases, the increase in adipose tissue deposits is accompanied by an increase in body weight, leading to a considerable increase in the risk of comorbidity that affects the quality and life expectancy.

Classification

Although there are different methods for assessing body fat in our body, in clinical practice and epidemiological research, anthropometry is the most commonly used method. When making a diagnosis and classification of obesity, the World Health Organization (WHO), the International Obesity Taskforce (IOTF) and scientific societies, advise the use of anthropometric data such as weight, height and body circumference. Among the anthropometric measurements, the most widely used indicator in most of the population for assessing adiposity is the ratio of weight in kilograms and height in meter squared, known as Body Mass Index (BMI) or Quetelet index .

BMI = weight in kg / height in meter squared

This indicator is recommended by various scientific societies and international health-related organizations for use in general adult population as the best indicator of body fat, although athletes and the elderly are not considered.
Taking the BMI, is considered obese when BMI value is above 30 kg / m2. The WHO has proposed a classification of body weight and the degree of obesity as follows:

BMI < 18.5 = Underweight
BMI in 18.5-24.9 = Normal weight
BMI in 25-29.9 = Overweight
BMI in 30-34.9 = Obesity grade I
BMI in 35-39.9 = Obesity grade II
BMI >= 40 = Obesity grade III or morbid or extreme obesity.

Determining Your Daily Calorie Requirement

There are countless diets and nutritional concepts, but the equation for weight loss always remains the same: The calorie consumption must be higher than the caloric intake. Therefore, It is important to know how high the daily calorie requirement is, on the other hand, how many calories you eat. Only, someone who deals with this subject and has an understanding of the needs of his body on the one hand, and on the other hand the nutritional values of the food, has a chance to lose weight permanently. That sounds simple and obvious too, however, most people rely on ready-made diet plans or simple slimming cures that are indeed implemented quickly and easily but hardly promises lasting success.

It is worthwhile to have an understanding of calorie intake and calorie consumption. To achieve a negative energy balance, two screws can be rotated: on the nutrition and physical activity. But first, it is important to find out how high the daily energy requirement is.

Determining your energy demand

The energy needs of a human being are made up of two components: the basal metabolic rate and active metabolic rate. The basal metabolic rate is the amount of energy needed by the body per day at complete rest to maintain the body functions.

The basal metabolic rate of a person is highly individual and depends not only on weight and height but also age, gender, muscle mass, health (eg fever) and the insulation (eg clothing). An exact determination of the personal basal metabolism is achieved by the so-called calorimetry either by measuring the amount of heat emitted (direct calorimetry) or by measuring the oxygen consumption (indirect calorimetry). However, the methods of calorimetry extremely complicated and therefore outside of scientific research are not suitable for everyday use.

Instead, there are different calculation methods. A recent formula for determining the basal metabolic rate in 1990 proposed by Mifflin and St.Jeor, takes into account the body weight and height, the age and sex of the person.

The formula for men is:

BMR (men): 10 * (kg) + 6.25 * (cm) – 5 * Age (y) + 5

A 30-year-old man weighing 80 kg with a size of 180 cm would therefore have a basal metabolic rate of (10 * (80 kg) + 6.25 * (180 cm) – 5 * (30 years) + 5 = 800 + 1125-150 + 5) = 1,770 calories .

The formula for women is:

BMR (women): 10 * (kg) + 6.25 * (cm) – 5 * Age (y) – 161

A 27-year-old 65 kg heavy woman with a size of 170 cm would therefore have a basal metabolic rate of (10 * (65 kg) + 6.25 * (170 cm) – 5 * (27 years) – 161 = 650 + 1062.5 – 135 – Size 161) = 1416.5 calories .

Both formulas are almost identical, except for the difference of the last term (+5 for men and -161 in women).

As the BMR estimate the caloric needs of the body at complete rest, to determine the total daily calorie requirement of a normal person, the amount of energy consumed through physical activity must be added. Please note: the more you move, the more energy is converted and the higher the power dissipation. The total energy demand can be estimated by the previously determined BMR multiplied by an activity factor.

Extent of muscular work

very low BMR * 1.2 Just sitting or lying
light BMR * 1.375 Almost exclusively sitting with little or no physical activity
moderate BMR * 1.55 Mostly sitting, with interim additional standing / walking activities
heavy BMR * 1.725 Mostly standing / stop action / regular exercises
very heavy BMR * 1.9 Physically demanding occupation / hard workout (construction workers, farmers, miners, forest workers, athletes)

Let’s return to the example of the above-calculated values for the basal metabolic rate of a man. This was 1,770 calories. If he performs moderate muscular work, his BMR must be multiplied by 1.55 to obtain how many calories he needs daily. His average daily total energy consumption is 1.55 x 1770 kcal = 2743.5 calories.

You do not have to make these calculations by yourself. There are online calculators that you can use to determine how many calories your body needs daily. This calculator from weightofthenation.org does perfectly the job and even tell you how many calories you need to reduce to lose weight.

swimming for weight loss

What Exercises To Lose Weight Should Be Your Focus?

Every exercise you can imagine can help you lose weight. Of course, some work better than others, and you want to know about different exercises too that can help motivate you. One thing you need to understand right now is the importance of cardiovascular exercise. If you think you can get your workout through strength conditioning and forgo the part where you move around, you’re sorely mistaken.

If you don’t want to move all over creation, there are great aerobic workouts that can be done in the comfort of your own home. One of the best ways to get an aerobic workout and help yourself lose weight faster is to use a stair stepper. There are different types of aerobic exercises you can do with a stair stepper, and once you crank up the music, you’ll feel motivated enough.

Personally, I like to go walking or jogging on the beach and in the park. Maybe you’re not the type of person that likes to walk or jog. What about using a bike? Biking is fun, and you can go all over the place on a bicycle. When my mom was losing all her weight, she would walk everywhere with her friends. We would walk with her sometimes, too, but what she started doing with us was going on exploratory bike rides. It was fun!

Swimming is also one of the best exercises for losing weight according to weightofthenation.org. Do you have a place where you can go swimming regularly? Many people find out that they don’t necessarily need a backyard pool to enjoy swimming as a regular exercise. There are plenty more great exercises to get started with if these aren’t as appealing to you. Remember there are team sports, and you can always go hit the gym!

woman with ovarian cancer

Ovarian Cancer Is Not So Silent – It Has Symptoms!

According to the CDC, ovarian cancer is the second most frequent women gynecologic cancer, but the one with the highest mortality rate because of late diagnosis in most cases. This is why many call it the “silent murderer”. However, ovarian cancer is not so silent. Many studies have been conducted in women who have been ovarian cancer survivors, as there… Read more →

women gynecologic health

Some Important Facts About Cervical Cancer

– It is one of the most common cancers of the female genital tract.

– In general, cancer begins when normal cells acquire a genetic mutation that transforms them into abnormal cells that grow and multiply uncontrollably and also become “immortal”.

– The accumulation of abnormal cells form a tumor and invades surrounding tissues and can spread it to progress throughout the body. It is still unclear what causes this cell transformation, although it is known that HPV infection plays an important role. However, HPV is a common virus and most women do not develop cancer just for this reason.

– What are the risk factors:

* Multiple sexual partners: the more that is the number for one of the two partners, the greater the chance of contracting HPV infection.
* Early sexual activity (under 18): immature cells appear to be more susceptible to the precancerous changes that HPV can cause.
* Deficient immune system: typical of people living with HIV or transplanted or otherwise.
* Smoking: Although the exact mechanism is not well known, especially when associated with HPV infection.

– Half of cervical cancers occur between 35 and 55 years old.

– Most cervical cancers are the squamous type and come from the cells that line the surface of the cervix. Those from the endocervical canal that is covered by glandular cells are called adenocarcinomas.

– Most often, this cancer is asymptomatic, especially at the beginning. It may be associated with genital or postcoital bleeding between periods or menopause. Sometimes there may be bloody or smelly vaginal discharge. Pelvic pain during sex is also reported by some patients.

– Thanks to prevention through Pap smear or Pap test, death from this cancer has decreased dramatically over the past 50 years.

– Depending on the extent of the tumor, treatment can range from surgical removal of the tumor to more radical surgeries or which supplement with chemotherapy and/or radiotherapy.

Reference

foods to avoid to lower triglycerides

5 Natural Steps to Lower Triglycerides

Have you recently visited your doctor and he said that your triglyceride level was high (over 150 mg / dl)? Although triglycerides like cholesterol when high can lead to health issues, do not panic! There are simple, safe and natural ways to reduce them, while adequately fed.

1. Increase your intake of dietary fiber by

  • Replacing white bread with whole grain bread;
  • Eating 1 tablespoon of oat bran ½ cup water in fasting;
  • Eating at least 3 fruits with fiber a day: apples, oranges, pears, mandarin, pineapple, guava;
  • Consuming an abundance of vegetable salad before lunch and dinner.

2. Reduce the consumption of cereals, rice, pasta, breads, etc. To do that, you can:

  • Eat half of the rice you are used to;
  • Take less pasta at lunch and add to the vegetable sauce to help you be satiated;
  • Rather than accompany your coffee or afternoon tea with pastries, pies and bread, baked salty snacks,  choose corn or 1 tortilla with cheese.

3. Limit consumption of sugars

  • Use sugar substitutes to sweeten your drinks;
  • If you like sweets, prefer fresh or dried fruit for dessert after lunch or dinner;
  • Use fresh fruits to fill cakes instead of fruit in syrup;
  • Prefer natural drinks instead of juices or drinks packaged and processed.

4. Take care of the type of fat you eat

  • Garnish your salad with 1 teaspoon of olive oil instead of mayonnaise;
  • Choose low-fat dairy such as skim milk and fresh white cheese;
  • Eliminate from your diet all kinds of fast foods;
  • Use margarine without trans fats instead of butter;
  • Remove fatty skin from chicken and beef.

5. Reduce Weight

  • Practice exercise at least 30 minutes daily;
  • Drink 8-10 glasses of water daily; 1 before each meal;
  • Seek the advice of a professional nutritionist.

For additional tips on lowering triglycerides naturally, check out the resources links below:

Lowering Cholesterol for Heart Health

Why Lowering Cholesterol is Important

There are more than 71 million people in America who suffer from high cholesterol, and this is an alarming statistic because high cholesterol can mean that you are at increased risk of clogged arteries, heart attacks, and strokes.

The good news is that it is possible to lower your cholesterol, and if you do this right it can greatly decrease your risk of heart problems in the future.

It’s important to note that dietary cholesterol does not have a direct impact on blood cholesterol – for a while it was thought that this was the case, and people were advised against eating things like eggs, because it was thought that they increase cholesterol, when in truth they are actually very good for you in other ways if they are included in your diet in moderation.

So, what should you be doing to control your cholesterol?

Well, it has been found that there are two types of cholesterol – LDL and HDL (get more details here); and that while LDL cholesterol is bad for you, HDL cholesterol is actually good. Your goal should be to lower the level of LDL cholesterol while keeping HDL cholesterol levels high.

The way to do this is to consume a healthy diet that contains the right number of calories for your daily activity levels, and the right balance of healthy fats. Yes, eating certain healthy fats can help you to achieve a good balance of LDL vs HDL cholesterol.

Get your cholesterol levels tested periodically – especially if you have a family history of heart disease or strokes. Your doctor will give you advice about what you should be eating on a low cholesterol diet, and the best exercise to do, to get your cardiovascular system performing optimally and to protect your heart health for many years to come.