women

SPIRIT BOOSTING NUTRIENTS #3 & #4

IRON

  • Aids in muscle strength by carrying oxygen
  • Iron deficiency can cause an individual to experience fatigue and depression
  • Women are at a higher risk for iron deficiency than men
  • RDA: 18mg per day for women; 8mg per day for men

ACTIONS TO TAKE:

  • Jump start your morning with oatmeal for 11mg of iron!!!
  • Enjoy a side of Edamame with your sushi. 1 cup of Soybeans has almost 9mg of iron!
  • Keep Warm at Lunch with Lentil Soup!  1 cup of Lentil Soup provides 7mg of iron. 
  • Don’t shy away from Beef!  A 5oz filet contains 6mg of iron! 

 

MAGNESIUM

  • Did you know magnesium can play over 300 roles in the body?!
  • Magnesium deficiency can cause an individual to feel fatigue, irritable, mentally confused, and unable to tolerate stress
  • Magnesium plays a large role in developing serotonin which leads to feelings of happiness
  • RDA: 300mg per day for women; 400mg per day for men

ACTIONS TO TAKE:

  • Top your morning cereal with sliced almonds!  2 Tbsp Sliced Almonds provides almost 80mg of magnesium
  • Add fresh spinach to your favorite vegetable soup recipe.  ½ cup spinach provides 80mg of magnesium
  • Try Cashew Butter as part of your afternoon snack!  Did you know 1/8 cup of cashews provides 75mg of magnesium?!
  • Peanuts are Packed with Magnesium!! ¼ cup provides 65mg of magnesium!!!

 

STOP LOOKING TO CAFFEINE AND OTHER SUBSTANCES TO GIVE YOU ENERGY!  BE MINDFUL & AWARE OF THE POWER IN YOUR FOODS!!!  

BE THE CHANGE

“BE THE CHANGE YOU WANT TO SEE IN THE WORLD”

To me, this is a powerful and empowering statement because it suggest that I have the power and ability to impact the world, change the course of history, to make a lasting difference.  This is my heart’s longing and desire. To “be the change” is my daily alarm clock, the reason I wake up each morning and face the day’s challenges and pressures created by the world in which we live.

As a woman, I can feel the pressures from day to day of the expectations that are set for me by society and the media.  The pressure to be perfect, act perfect, perform without flaws, but most of all, to fit into the “thin ideal” that is clearly defined in all fashion magazines, movies, and television shows.  I know the “ideal” is there and I know that I do not meet the “ideal”. And guess what…. I’M PROUD TO BE DIFFERENT! To be different means I’m finding satisfaction in the life I’m living based on other factors than the size of my body!  I hear the conversations between women of all ages, trying to bond over body size, dissatisfaction of their body, and the “f” word. FAT has such bonding power.  How did such a small word, come to encompass so many emotions and meanings?!

I made a declaration to myself about 3 years ago to be different.  I refuse to take part in it. As a young professional female, I have many other topics and subjects to discuss with my loved ones than the size of my thighs.  I have dreams and plans I’d rather talk about over coffee than the latest diet I’m on or berating myself for having a dessert or full fall latte. I find freedom in being able to declare “I’M NOT FAT” and removing the pressure to call myself fat in order to make the companions I’m around feel better.  I choose to be different and I encourage each of you to take the challenge as well!

Live in the freedom of FAT FREE TALK!  Live in the freedom of loving yourself because you are actively, purposefully, and intentionally engaging in this life, after all, we are only given one life, so we better make it good!

WATCH END FAT TALK VIDEO

Picking Packaged Food!

There is TONS of nutrition information on the internet, and TONS of conflicting nutrition recommendations so I can see why my clients (as well as  my family and friends) get easily confused when deciding what foods to purchase!  "Women's Health" put together an extensive list of the "Best Packaged Foods for Women" which I have reviewed and agree with for the most part! I thought the NutriFocus family would enjoy this information and could possibly use it as a guide on their next grocery run!  Click the following link: BEST PACKAGED FOODS FOR WOMEN If you have tried any of the featured products, or you try in the future, please give feedback and let us know what you think!

BREAKFAST IDEAS!

There is no more excuses for missing breakfast, including time! "Women's Health" shared a list of healthy, delicious breakfast ideas which I'm now passing along to you! Let me know if you try any of the ideas or if you have any quick breakfast ideas of your own!! Quick, Healthy Breakfast Ideas

MEDIA CONTINUES TO PROMOTE DISORDERED EATING LIVING!

The media plays a major role in shaping how women of all ages view their bodies which directly impacts their relationship with food. "Marie Claire" recently published an article about the "Super Six" which I find very alarming. It's time we start being "real" in the media about the expectations placed on women to maintain a body barely suitable for a pre-teen. It's time women are allowed to embrace being a women and enjoy a life of wellness.  \"The Super Six\" Bloggers