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Switching to a Vegan Diet? Things You Need to Know – Continued

An important nutrient for vegetarians to consider is calcium. Adults need about 1000 mg of calcium per day. Most people think of dairy products when they think of calcium, which important for strong bones and teeth. But vegans can get plenty of calcium from dark greens, tofu processed with calcium sulphate, and other foods or from calcium supplements. Soymilk and rice milk are often fortified with calcium as well. Other good sources of calcium for vegans include blackstrap molasses, fortified orange juice, tahini and almonds. It is important to note that a compound known as oxalic acid, found in vegetables like spinach, rhubarb, chard, and beet greens, can bind with calcium and prevent it from being well absorbed. Therefore, greens like broccoli and collards are better sources of calcium for vegans.

Though there is much concern about vegetarians getting enough protein, the need for protein is often overrated. The average diet contains far more protein needed for health. In fact, excess protein can damage the kidneys and contribute to the development of osteoporosis. The recommended daily allowance of protein is 8/10ths of a gram for every kilogram of body weight or about 10-15% of total calories. Foods like soy, rice and beans, and nuts and nut butters can provide adequate amounts of protein for vegans. In contrast, animal foods are so high in protein that non-vegetarians can easily exceed the upper limit recommended for protein intake, which is 4.5 grams of protein per 100 calories of food.

Protein is comprised of amino acids, which are often called protein building blocks. The body needs nine different amino acids from foods. Because the body cannot make these nine amino acids, they are known as essential amino acids. Foods that contain all nine essential amino acids are considered complete protein foods. Non-vegan vegetarians can easily get all nine amino acids from eggs and dairy products. For vegans, soy protein, which is a complete protein, is often considered the best source. The nine essential amino acids can also be obtained by combining whole grain rice and beans. Other vegan sources of high quality protein include the grain quinoa and spinach. Eating a variety of legumes, grains, nuts, and seeds daily ensures that vegans consume all of the protein they need.

Switching to a Vegan Diet? Things You Need to Know

A vegetarian diet is among the healthiest ways to eat, certain nutrients can be lacking on a diet that contains no animal products at all. In particular, many people are concerned that vegans may not get enough protein, calcium and iron from plant-based foods. This is because most people think of eating dairy products for calcium and meats for iron and protein. But it is possible to consume adequate amounts of these nutrients on vegetarian diet. It just takes bit of effort and knowledge about plant-based sources the nutrients.

Iron is an important mineral because it plays a vital role in transporting oxygen through the bloodstream. People who do not have adequate iron intake can suffer from iron deficiency anaemia, a condition characterized by extreme fatigue and weakness. Adult men and post-menopausal women need about 10 mg of iron per day, while women of child-bearing age need about 15 mg per day. There are two types of iron heme iron (from meat) and non-heme iron (from plant sources). Though non-heme iron is generally not as easily absorbed as heme iron, the incidence of iron deficiency anaemia is no higher in vegans than in the general population.

Dried beans and dark leafy green vegetables can provide adequate amounts of dietary iron if consumed on a regular basis. To boost absorption of iron, iron-rich plant foods should be consumed with vitamin C supplements or foods rich in vitamin C. Since vegans diets tend to be high in vitamin C naturally, iron consumption is really not as much of a problem for most vegans as might be expected. In fact, some foods, like broccoli and bokchoy, are high in both iron and vitamin C. These foods are often eaten with other iron and vitamin C-rich foods, such as beans and tomato sauce.

Health and Fitness Tips for Women

Treatments like IUI (Intra Uterine Insemination) and IVF (In Vitro Fertilization) have proven successful to induce fertility in many cases but the number of failure cases of these treatments cannot be overlooked either, as these treatments involve huge costs including a number of physical side effects and emotional stress. The most common reasons for female infertility are hormone imbalances, problems in the uterus, or ovarian dysfunction. Because there are so many factors that go into getting pregnant, it can take numerous tests to determine what the issues are. But with this longer life span have come increased health problems, chronic illness and disease associated with aging, such as dementia and osteoporosis, as well as vulnerability to reduced socio-economic status. Most women still assume all of the household’s responsibility for the health of the family. Women continue their care-giving roles in their later years.

But unfortunately, approximately 8 out of 10 women over the age of 65 suffer from certain women health concerns and problems. In this age group women health concerns like; coronary heart disease is the leading cause of death; lung cancer is second; breast cancer third; stroke fourth; and colorectal cancer is fifth. These symptoms occur more often in women than men and shouldn’t be ignored. It is crucial to be aware that 70% of women have similar symptoms of a heart attack as men, for instance sudden strong crushing chest pain and shortness of breath.

Women with a condition like diabetes at any age are at a very high risk of developing heart disease and stroke. When you make a comparison to women without diabetes these women have triple the risk of a condition like heart attack and a much greater risk of a stroke. Women who are active and more specifically involved in a regular exercise and nutrition program & take a total balance of health supplements are in a considerably better state of health and have less than half the risk of dying from heart disease and stroke.

Women need iron to produce red blood cells and iron deficiency anaemia. Specially formulated dietary supplements, women are crucial to women’s health. This is because women have a very specific lifestyle health must be addressed, and our modern world, polluted and busy making it difficult to do this is necessary. Most women have serious shortcomings in their food intake. Are mainly due to poor nutrition and increased stress on the body, women are increasingly affected by breast cancer, obesity, osteoporosis, premenstrual syndrome, infertility and skin diseases. Pregnancy and menopause also place heavy burdens on the body of a woman. Other Diseases: Chlamydia, Endometriosis is some diseases that cause inflammation or burning sensation in cervix and other fertility and reproduction related problems. Sometimes these diseases cause internal bleeding and injury. Methods such as contraception, sterilization are taken for safety from sexually transmitted diseases and hazards but one should always be careful that having unsafe sex with more partners would lead to any of the deadly diseases.