Aggressive and early treatment of constipation can prevent painful complications from the condition, including hemorrhoids, anal fissures, ulcerations of the colon, bowel obstruction, and rectal prolapse. Start with lifestyle changes—such as adding more fiber to the diet, drinking enough water, and regular exercise. Used wisely, medications also can be very helpful. (Locked) More »
The best evidence that ALA can protect the heart comes from the Lyon Diet Heart Study, a randomized clinical trial in Europe. It tested the effects of an ALA-enriched Mediterranean diet in 605 patients with coronary artery disease. Over a four-year period, the high-ALA diet produced a 72% reduction in heart attacks and cardiac deaths and a 56% lower risk of dying from any cause (including cancer). The Mediterranean diet differed from the standard Western diet in many respects, but because it contained a special canola oil margarine, the greatest difference was in its ALA content, which was nearly eight times higher in the protective diet.
Picture your perfect self with your flat abs, firmer butt, and slim thighs every day. Seeing really is believing: “You become consciously and acutely aware of everything that can help you achieve the visualized outcome that you desire when you impress an idea into the subconscious part of you,” says celebrity yoga coach Gwen Lawrence. “It eventually becomes ‘fixed,’ and you automatically move toward that which you desire.” 
Hey hey! The month of May on NS is all about women’s health awareness so we’re chatting wellness advice, nourishing recipes, and beauty foods to help you feel amazing! Today on the blog I wanted to round up questions I’ve been getting about women’s health and nutrition related to just us ladies. Sorry, fellas. If you have more questions that went unanswered here, comment below with em’. Let’s go!
Welcome to Oxygen, the ultimate guide to women's fitness, strength training, performance and nutrition. Browse our database of workouts for women; get training tips from top athletes, coaches and experts; expand your knowledge about women's health and increase your overall strength, endurance and mobility with online fitness courses. We have the tools to help you reach your goals!
Folate is most important for women of childbearing age. If you plan to have children some day, think of folate now. Folate is a B vitamin needed both before and during pregnancy and can help reduce risk of certain serious common neural tube birth defects (which affect the brain and spinal chord). Women ages 15-45 should include folate in their diet to reduce the risk for birth defects if one becomes pregnant, even if one is not planning a pregnancy.
MPOWER Fitness was started with the goal of encouraging, inspiring and motivating people in a way that equips them to do anything they set their minds to do.  We started as a small group of 15 in an extra room at a friend’s house on May 1st, 2015.  We quickly outgrew that space and had to move our training to a local park.  I soon realized that there were more and more people that needed this idea of teaching movement within exercise that transferred over into our daily movement in life.  I knew immediately who would be able to help me with this goal.  Looking to move back to the BCS area, I called my now head trainer, Andrew Ramirez, and asked him to join me on this very risky, yet exciting journey.  Andrew agreed, and with the help of some close friends, MPOWER Fitness was born.  In just 6 short months, we went from exercising in parks to opening our doors November 1, 2015.  With some incredible employees, friends and family by my side, we have created an environment where people not only feel safe but are being taught how to "move" properly.  The instruction taught inside MPOWER Fitness is based upon exaggerated movements that mimic everyday life.  We believe that simple equipment yields simple movement and our philosophy is such that a strong mind is the prerequisite for a strong body.

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.
Dairy. Women should get 3 cups of dairy each day, but most women get only half that amount.6 If you can’t drink milk, try to eat low-fat plain yogurt or low-fat cheese. Dairy products are among the best food sources of the mineral calcium, but some vegetables such as kale and broccoli also have calcium, as do some fortified foods such as fortified soymilk, fortified cereals, and many fruit juices. Most girls ages 9 to 18 and women older than 50 need more calcium for good bone health.

Oils. When cooking try to use oils from plants instead of solid fats like butter, margarine, or coconut oil. See this list of oils and fats to see how healthy each type of cooking oil and solid fat is. Most women eat too much solid fat through packaged foods like chips or salad dressing, and not enough healthy fats like olive oil or the type of fat in seafood.


A 45-year-old woman who gets less than 30 minutes of daily physical activity in addition to her normal routine should consume six ounce of grains; two and a half cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and/or beans; five teaspoons of oil; and just 195 calories of additional fat and sugar. With a higher level of daily activity (30 to 60 minutes), this woman would be able to consume a little more in certain food groups: her fruit intake could rise to two cups; meat and beans to five and a half ounces; oils to six teaspoons; and extra fat and sugar to 265 calories.

Piranha Fitness Studio welcomes all comers to join our group classes so we can help you achieve your fitness goals. We offer Cycling, Power Training, Kickboxing, HIIT, Cardio Dancing, and Abs-So-Glute classes 6 days a week, providing you with the best instructors and newest equipment at an exceptional value. Most importantly, we will have fun getting fit, and you will find an amazingly supportive family here.


You don’t have to spend a lot of money, follow a very strict diet, or eat only specific types of food to eat healthy. Healthy eating is not about skipping meals or certain nutrients. Healthy eating is not limited to certain types of food, like organic, gluten-free, or enriched food. It is not limited to certain patterns of eating, such as high protein.
Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy good health. A healthful vegetarian diet falls within the food pyramid guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) should consult a health care professional about adding vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium.

Long-term goals are imperative, but they can make you feel overwhelmed or discouraged at times. Instead of thinking about how many dress sizes smaller you want to be in four months, focus on small everyday victories, suggests Michael Snader, BodyAware specialist and nutritionist at The BodyHoliday, a health and wellness resort in St. Lucia. “For example, today you are going to eat breakfast, fit in a workout, and drink more water,” he says. Stay focused on the present, and your future will be successful. 
Calcium: Although some bone loss is inevitable with age, women can slow the process by getting enough calcium and vitamin D. Women between the ages of 50 and 70 need 1200 mg of calcium and 600 IU of Vitamin D a day. Women older than 70 require 1200 mg of calcium and 800 IU of Vitamin D a day. Because the skin becomes less efficient at converting sunlight to vitamin D as we age, older women may need more vitamin D in the form of supplements. Talk to your doctor.
Research from Tufts University nutrition scientists shows that Americans are drinking so much soda and sweet drinks that they provide more daily calories than any other food. Obesity rates are higher for people consuming sweet drinks. Also watch for hidden sugar in the foods you eat. Sugar may appear as corn syrup, dextrose, fructose, fruit juice concentrate or malt syrup, among other forms, on package labels.
Poor nutrition may be one of the easiest conditions to self-diagnose. Look at the food pyramid and the suggested servings. Look at your diet. Are you getting the recommended daily amounts of fruits and vegetables? Enough calcium? Read the labels and compare what you eat to what you need. You may discover that even if your weight is ideal, you are not getting enough nutrition.
“It was a privilege to have taken the course with you. Already, I have used the cueing methods on 2 clients. I have also taken the initiative to ask one of my post-natal client today about her birthing journey and she was so open and excited to share with me. It struck me that usually nobody asks them about it as more attention is focused on the baby.”
If YOU want to join other like-minded women who are supportive and encouraging, you need to consider participating in this elite group. BellaBabes is for women of all ages and physical abilities. Each participant receives individual attention and programming. Whether you are looking for a quick start to your fitness journey or are a seasoned athlete - BellaBabes will help you reach your goals faster and more effectively.

In the past, women have often tried to make up deficits in their diet though the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet. To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.
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