What kind of Essential Vitamins that Women needed? (Part 2)

Continue What kind of Essential Vitamins that Women needed? Part 1 ~~

B group Vitamins

Enabling Women to access that benefits of the foods they eat makes Vitamins B important. It acts like a key, unlocking many other vitamins and minerals in foods

Some evidence suggests it can also help with stress and some of the symptoms of PMS. Folate is especially important for women who want to fall pregnant to to reduce the risk of neural tube defects.

B group vitamins are found in fruits and vegetables, legumes, breads and cereal products,as well as Vegemite.Many processed foods are fortified with B group vitamins because of their importance and because they are removed in some of the processing actions. As the saying goes, eating food that isn't processed is best. If you drink too much alcohol it is especially important that you have enough vitamin B because alcohol reduces the absorption of B group Vitamins.

Zinc

A lack of Zinc can lead to fatigue and lower libido. It's important for women attempting to become pregnant because it is beneficial in fertility. Zinc if found mainly in animal products such as lean meat, organ meats, seafood such as oysters, and eggs.

Omega-3

While breast cancer gets all the publicity,each year more women are killed by heart disease. Omega-3 fats are the good fats we often here all about,they are good for you and your heart. They have also been shown to be beneficial for skin health, meaning they can assist in reducing the signs of ageing, which let's face it, we all want. It's the reason some women inject cow botulism into their face, and one of the pillars the cosmetic industry is built on. It has also been shown that Omega-3 fats promote a healthy brain and memory, and this may reduce the risk of developing Alzheimer's disease. Found in the fish and seafood they are particularly high in fatty fish such as mackerel, salmon and tuna. Other sources of omega-3 include canola oil, walnuts, linseed, flaxseed and pecans.

Calcium

Vital in protecting against osteoporosis and other bone conditions, it's important throughout a woman's life but particularly post-menopause because estrogen helps with absorption. And as you age your body produces less estrogen. As a general rule most women's diet do not include enough calcium, which puts them a risk developing osteoporosis. Actions like replacing bone-promoting drinks with fizzy drinks are a dangerous practice as it is detrimental to bone health. Drinking too much caffeine also reduces bone health. Good sources of calcium include dairy products such a milk and cheese, fortified soy products, fish with bones, such as sardines, some nuts and legumes/lentils, and dark green vegetables such as broccoli

Asian delights - Tuna bergedel

These tuna bergedels, or potato patties, are extremely addictive, so be warmed! Vary the recipe by adding some chopped cooked prawns (shrimps), cooked mince or flaked canned salmon or leftover cooked fish to the potato mixture before shaping it into patties. They are great to eat out of hand or in between lightly buttered, toasted burger buns. The oil for deep-frying bergedels must be hot, about 180'c (350'f), or they will absorb the oil and be soggy.

INGREDIENTS

• Potatoes - 500g, boiled until cooked, then peeled and masked
• Salt - 1 1/2 tsp
• Coarsely ground black pepper - 1/2 tsp
• Shallots - 10, peeled and finely sliced
• Garlic - 4 cloves, peeled and minced
• Fish curry powder - 1 tsp
• Finely chopped spring onions - 2 Tbsp
• Canned tuna - 1 can, about 180g. drained and flaked
• Egg - 2, medium, lightly beaten
• Cooking oil for deep-frying

MTHOD

• Combine all ingredients, except oil, in a large bowl and mix well
• Shape mixture into 12 equal balls, then flatten each one into a patty about 3 cm in diameter and 1 cm thick
• Deep fry patties, a few at a time, in hot oil until golden brown and drain on absorbent paper towels. Serve hot

Asian delight - Vietnamese lotus root salad

The salad is refreshing change from the usual stir-fried or mixed greens. The use of polygonum leaves gives this salad new dimension. For a more flavourful result, pour dressing over lotus root slices and refrigerate for at least 30 minutes before topping with prawns (shrimps) and remaining ingredients to serve. This allows the dressing to better penetrate the lotus root

INGREDIENTS

• Lotus root - 500g,washed and scrubbed clean
• Cooked prawns (shrimps) - 300g,  peeled with tails left intact
• Coriander leaves (cilantro) - a handful, chopped
• Polygonum leaves (laksa) - 1 Tbsp, finely chopped
• Crisp-fried shallots - 2 Tbsp

Dressing 

• Salt - 1 tsp
• Castor sugar (superfine) - 3 Tbsp
• Lime juice - 125ml
• Rice vinegar - 2 tsp
• Bird's eye chillies - 2, finely chopped
• garlic - 4 cloves, peeled and pounded
• Fish sauce - 4 Tbsp

METHOD

• Boil lotus root for 5 minutes. Allow to cool, the slice thinly crossways. Soak slices in water until needed.
• Combine all dressing ingredients in a small bowl and mix well, stirring until sugar is dissolved.
• Drain lotus root well and arrange on a serving platter or divide among individual serving plates. Place prawns as desired on top or around.
• Pour dressing over and sprinkle with remaining ingredients. Serve immediately.

Asian delights - Beetroot paratha

In northern india, it is not unusual for pregnant women to regularly eat beetroot parathas because th root is believed have healthful properties that will lead to the smooth delivery of a healthy baby. The parathas can be made in advance and kept frozen. Heat them in a frying pan or in a microwave oven before serving. To make this paratha more attractive to children, replace the seasoning ingredients, such as chilli powder and ground turmeric, with some sugar or jam. The sweet parathas are yummy too.

INGREDIENTS

• Wholemeal flour - 100g
• Plain flour - 350g
• Chickpea flour - 50g
• Beetrrot - 125g
• Finely chopped coriander leaves - 2 Tbsp
• Melted ghee or butter - 1 Tbsp + extra for brushing
• White sesame seeds - 2 Tbsp
• Chilli powder - 2 tsp
• Ground turmeric - 1 tsp
• Fine salt - 1 1/4 tsp
• Water - 400 ml

METHOD

• Combine all ingredients in a mixing bowl and knead a form a medium-soft dough. Add a little more water or flour, if dough is fry or wet, respectively. Knead dough well, about 8 minutes, then cover with plastic wrap and set aside for 30 minutes.
• Divide rested dough into balls about 5cm (2-in) in diameter. Roll out each ball into a round paratha about 10cm (4-in) in diameter.
• Heat a frying pan until hot. Place a paratha on it and cook for about 1 minute. Turn paratha over and cook for another minute, brushing cooked side with a little melted ghee or butter.
• Then paratha over again and cook greased side until golden brown and beginning to crisp. Brush melted ghee or butter on top, then turn over once more and cook until other side is equally brown and crisp.
• Remove to a plate plate and repeat until ingredients are used up. Served parathas with curry or chutney.

Asian delight - Japanese Pancake

The stickiness of yamaimo helps to give this classic Japanese pancake its thick shape and robust texture.You can make the batter more substantial and vary its flavour by adding and substituting other shredded or chopped vegetables, such as carrot,sweet corn, leek, and so on.

INGREDIENTS:

• White cabbage - 100g,finely shredded
• Spring Onion (scallions) - 2, thinly sliced
• Cooking oil - 1Tbsp
• Streaky bacon - 4 slices
• Japenese dried saweed flakes Okonomiyaki or tonkatsu sauce - to taste

Batter

• Water - 125ml
• Grated peeled yamaimo - 3 Tbsp, about 45g
• Cake flour - 60g, sifted
• Egg - 1
• Freshly ground black papper - 3/4 tsp
• Salt - 3/4 tsp

METHOD

• Prepare batter.Combine all ingredients in a mixing bowl and whisk into a thick, smooth batter. Cover with plastic wrap and refrigerate for 1 hour.
• Stir cabbage and spring onions into batter until evenly mixed just before cooking.
• Heat oil in a 20 cm (8-in) non stick frying pan over medium heat. Add cabbage mixture to pan, spreading it out into a thick pancake. Lay bacon strips evenly across pancake, then reduce heat to medium-low cover and cook for 4-5 minutes or until underside is golden brown.
• Slide pancake onto a plate and cover with inverted pan, then turn over so plate is inverted and pancake falls back into a pan, uncooked side down.
• Increase heat to medium and fry for 4-5 minutes more or until bacon is browned and cabbage is cooked through.
• Transfer okonmiyaki to a serving plate,bacon side up. Garnish with seaweed and sauce of choice. Serve immediately

Lose it Like a Man to get Fit and Tone Up

Have you and your partner, father or brother ever gone on a weight loss campaign together? You will almost immediately notice he will will drop weight quicker and more consistently than you will. There is a reason a woman has never won series of the TV show The Biggest Loser and It has nothing to do with desire, dedication or motivation. It has to do with physiology.

Be composed
Muscle mass as we have discussed is important. A man's greater muscle mass, heavier bones and lower body fat percentage mean men burn more kilojoules than women, not only women working out but at rest as well. So how can women change their body composition? You can start by doing the walk to run program, this increases aerobic fitness which helps burn excess fat. This should be supplemented by the Firm part of our program, which will help build lean muscle. Cutting back on kilojoule intake in conjunction with the extra exercise will result in faster weight loss.

Get active
Women tend to be less active than men. They stop playing organised sport at a younger age, and more often than not give up exercising as well. We teen to be less active than men for several reason. One is that a greater proportion of meals tend to have jobs that involve physical. In additional mean are more likely to play team sports such as football, soccer and basketball, which helps keep them active. Most of us can become more active by increasing the amount of 'incidental' exercise we do.

Pump iron
Men are more likely than women to weight train, and as a result they build more muscle, which leads to faster weight loss. It is estimated that for each 2 kg of lean muscle you have, the body burn 140 to 400 more kilojoules. Weight training also increases the strength of the foundations of the body - ligaments, bones and tendons - which can prevent injury. It improves balance and a strong muscular core can alleviate back pain. Being stronger also encourages you to exercise more. If you play golf or tennis you'll hit the ball harder, and in netball you'll hit the ball harder, and netball you'll move faster and jump higher. A strong muscular body also leads to growing old gracefully.

Attack Your Diet to get Fit and Tone up

Being a woman means your weight gain could be caused by any number of things. You know what those issues are it is impossible to do something about your weight. Whatever the trigger, the reasons for your weight gain are overeating and drinking too much. Yep, drinking too! If for example you publish off a bottle of white wine in a night, you would need to walk 19,000 steps to burn the empty kilojoules it supplies to body, that's almost 8km.

The Fit and Firm cardio and toning program takes care of exercise the chapter will address your diet. Just as starting an exercise diary keeps you motivated, a food diary will help show you the mistakes you cheat, and be sure to take down the kilojoule count in each food. Add up each day then go totals for the week. remember the average woman should be consuming between 6000 and 9000 kilojoules depending on your activity level.

• Women BMR = 655 + (9.6 x your weight in kilos) + (1.8 x your height in cm) - (4.7 x your age in years)

BMR calculators are available on the internet for you to check, they will ask you what level of exercise you do each day, which we have not. It is best to work out your BMR as a sedentary person, then whatever you do on top of that is , excuse the pun, gravy.

To help you stick to your diet here are few tips to help you make the right choices:

Fresh is always best
Packages meals often contain many more kilojoules than if you made the same meal yourself. At home we try and eat as fresh as possible, meat from the butcher and veggies from greengrocer, not only is it all healthier, it's usually much cheaper than buying it all pre-packages from the supermarket.

Watch out fro extra kilojoules
Often our weight gain is caused by the kilojoules we don't thing about, like cutting the crust off your children's bread. Not wanting to waste food many parents eat those crusts, when you add in half eaten doughnuts and sandwiches it can all add up. Try to adjust the amount you eat for the number of things you snack on during the day. By  paying attention you will slowly begin to discover where the exctra kilojoules are coming from.

Eat smaller meals
It is a simple fact; our meals are way too big. A steak should be the size of your palm, and the width of a deck of card. Now be honest when was the last tome you ate a steak that size?
You would struggle to buy a steak that size from the butcher, let alone eat it. If that is the case buy one and cut it in half. Rather than over eat for one meal you get two for one, saving money and your waistline.

Eat more fruits and vegetables
The average Aussie female eats just 1-2 serves of fruit and 2-3 serves of vegetables a day. This is well below the recommended daily intake of two fruit and five vegetables. This has a number of effects on your weight, by not eating fruits and vegetables it means you are filling up on something else. Most likely that includes chocolate bars, more meat at dinner,bigger serves of pasta, and soft drink.

Eat six smaller meals a day
By doing this you are stopping the need or want to snack. Snacking between meals is one of the main causes of weight gain. If between meals you snack snack on say chocolate bar mid-morning, bag of chips just before lunch, then a couple of doughnuts and a coffee for afternoon tea that is adding more than 5000 kilojoules to your daily intake.

Drink more water
Many people mistake the feeling of thirst for hunger, so instead of drinking they grab something to eat. By trying to drink at least 8 glasses of water a day you will be surprised by the effect that has on your appetite. Drinking enough water promotes a feeling of fullness, and as a result you will simply eat less food.

Cut out the fruit juice
Sugar intake is another major reason for weight gain, and one of the biggest culprits is fruit juice. Thinks about how many oranges you need to squeeze to get a decent sized glass of juice, it can be three or four. Now you would never eat three or four oranges in one sitting, but you would have two glassess of orange juice, that is adding an enormous amount of sugar to your diet.
We need to eat more fruit, but drink less fruit juice.

Start a food dairy
When most people record exactly what they eat they are often surprised at what sneaks in. It also makes it easy to identify weaknesses and address them. keeping a diary over a two-week period is best. If you decide to give it a go, be sure to be honest.