Diet & Exercise- 02

1- Healthy Eating for Weight Loss
2- Essential Vitamins for Women

3- Nutrition Tips for Women Over 50
4- Keeping Fit After 50
5- Maintaining Weight Loss

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3- Nutrition Tips for Women Over 50

Nutrition Tips for Women Over 50

Want a simple recipe to fight aging? The ingredients are easy to find. The right mix of nutrients -- and some regular exercise -- will let you feel and look your best.

When you eat right, you'll help get your weight under control, keep your bones strong, and prevent heart disease. It's all about making smart choices.

Nutrition Basics

Boost  calcium  and vitamin D. That means three to four 8-ounce servings of low-fat dairy every day. If you are lactose-intolerant, eat hard cheese, yogurt, or kefir; canned salmon; broccoli; and legumes. You can also try food or drinks, like orange juice, that have the nutrients added in by the manufacturer. They'll say "fortified" on the label.

If your doctor says you don't get enough calcium in your diet, he may suggest you take supplements that have 1,000 to 1,500 milligrams of the nutrient.

Eat more fruits, veggies, whole grains, and legumes. These will give you plenty of disease-fighting antioxidants. Focus on variety every day, including vegetables with different colors.

Get enough fiber. You don't have to look far. Some good sources are:

• Legumes
• Whole wheat pasta
• Whole-grain cereals and breads
• Oatmeal
• Brown rice
• Popcorn
• Fresh fruits and veggies

Take a daily multivitamin. It will fill any gaps in your nutrition picture. But make sure it's tailored for your age group. When you're over 50, you need less iron than younger women.

Eat lean proteins. Try foods such as skinless chicken, fatty fish like salmon (with omega-3 fats), and vegetable protein, including soy.

Enjoy a vegetarian meal a few times a week. Plant-based diets have lots of advantages. They're low in calories but rich in vitamins, minerals, and antioxidants.

Cut down on salt. Too much salt is linked to high blood pressure. The recently-published 2015 Dietary Guidelines once again remind everyone to limit salt to 2,300 milligrams a day.

Choose fats wisely. Avoid trans and saturated fats. They're often hidden in things like:

• Butter
• Stick margarine
• Processed foods
• Desserts
• Doughnuts

"Good fats" can be found in olive oil, and some, but not all, vegetable oils like canola, as well as food like:

• Nuts and seeds
• Avocado
• Cold-water fish such as salmon and tuna

Curb the sweets. Limit sugary drinks and deserts and sweetened dairy products. They can be loaded with calories and have little nutrition.

4- Keeping Fit After 50

Get-Fit Advice for Women Over 50

If you were physically active before 50, that’s great. But if you didn't exercise regularly, it's not too late to start.

Physical activity may help tame some of the symptoms of menopause -- hot flashes, joint pain, and sleep problems. Exercise also lowers your risk of developing heart disease, diabetes, and osteoporosis. Plus, it helps control weightand melts belly fat. The effects of exercise are so potent that it influences every physiological system in the body for the better.

Staying Fit as You Age

Many difficulties of aging are linked to an inactive lifestyle. And while your chronological age may be 55, your biological age can be 35 -- if you follow a consistent exercise program. Before you start, check with your doctor, especially if you have any of the risk factors for heart disease (smoking, high blood pressure, high cholesterol, diabetes, or family history). Then, get moving.

A complete fitness program must include the following:

• Aerobic exercise. Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.
• Strength training. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for eight repetitions. Gradually add more reps until you can complete 12.
• Stretching. Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yogaand Pilates are good forms of stretching exercise; they build core body strength and increase stability.

Make Exercise a Part of Your Daily Routine

Every bit of movement counts. If you're too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:

• Adopt a dog and take it for walks every day.
• Take the stairs instead of the elevator. At home, don't shout at your family members from the stairs -- go on up.
• Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two colleagues? Take it outside and make it a walking meeting.
• Walk briskly whenever you can. Always wear comfortable shoes, or bring them with you, so that your feet can be your main mode of transportation.

Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.

5- Maintaining Weight Loss

How to Maintain Weight Loss: 5 Tips

Good for you: You’ve achieved your desired weight. Next up? Keeping it off. Yes, you can! Have a positive attitude. The changes you made can stick.

Use these five tips to help you stay on track:

1. Don’t skip meals. Skipping meals can slow your metabolism down. Skipping meals can also cause overeating later in the day.
2. Weigh yourself daily. A daily weight-in may seem like overkill but research shows the method is more effective than getting on the scales less frequently.
3. Keep a health journal. To ensure you’re sticking to your healthy goals, write down everything you eat or drink. Be honest and accurate; otherwise, the journal is not as helpful. The journal will help you see when you’re reaching for higher-calorie foods, so you can make adjustments. You can also record when you exercise (and how long). Notice any trends -- for example, if you’re gaining weight because you’re eating the same but stopped exercising.
4. Stay committed to a healthy diet. Eat a variety of foods to get all the nutrients you need. Include choices from whole grains, fruits, vegetables, and lean protein sources.
5. Be active. Now’s not the time to cut back on your workouts. You still want to exercise most days of the week. Physical activity is one of the most important aspects of keeping weight off, so make sure you’re building it into your daily routine.