1. You Actually Need More Calcium Than You Thought You Would
The amount of calcium is important because women are more likely to get osteoporosis than men. So, it is very important to take calcium to support healthy bones .When we think about calcium, cheese and milk come first to our minds but we shouldn’t forget green leafy vegetables and oily seeds. Make sure that you get enough milk and dairy products.
2. Your Daily Iron Intake Affects The Rest Of Your Life
Especially girls at puberty; pregnant, breastfeeding and menopausal women are at risk of iron deficiency. Eating fat-free red meat, dark chicken meat, green and red lentil, raisin, almond and iron-supplemented grains is essential for women in all age groups.
3. Cut Down On Caffeine
Coffee is good for your health as a source of anti-oxidants but if you drink too much, it increases calcium-loss. Try to limit your alcohol and caffeine consumption by drinking less than 3 cups of coffee a day.
4. Don’t You Dare Skipping Breakfast
Sometimes we skip breakfast, the most important meal of the day, because of the rush. How your day begins determines the rest of your day. Having breakfast in the morning regularly makes you both happier, more energetic and help you get your weight under control easily. Studies show that people who eat breakfast are slimmer than ones who skip breakfast.
5. Choose Your Snacks Wisely
One of the things you expect from snack is to make you feel full till the next meal however, the purpose of eating snacks is to limit your calorie intake but that’s not happening if you keep eating high-fat and sugar snacks. Not all fat and sugar are bad for you though – such as dry fruits, almonds and nuts. If you can’t stop your sugar craving, treat yourself with milk desserts, ice-cream and dark chocolate once or twice a week.
6. Prefer Complex Carbohydrates Over Simple Sugars
This might seems a redundant detail but think about improving the quality of your life just by eating some alternative foods. Full wheat, pasta, brown rice, oat flour, whole grain bread and fruit contain complex carbohydrates. Complex carbohydrates, unlike simple sugars, provide you with feeling of fullness for a longer time by balancing your blood sugar thanks to their fiber.
7. Never Underestimate Magnesium And Vitamin D
If we have to list three most important things for muscle health, they would be calcium, magnesium and Vitamin D. Oily seeds, legumes and green leafy vegetables are rich sources of magnesium. I think I don’t need to remind you the source of Vitamin D – which is literally can be taken just by going out in sunny days. However, the amount of Vitamin D you get from sun might not be enough – in some cases. Get your Vitamin D levels checked, if there’s a deficiency take some supplements after consulting a doctor.
8. Not All Fats Are Bad
Many people think fat is unhealthy, however, it is an important part of a healthy diet. Olive and olive oil, nut, almond, fish, sea food and avocado oil are some of the healthy oils. Be sure to include some of them in reasonable amounts in your diet.
9. Sleeping Is As Important As Arianna Huffington Thinks It Is
The world greatest blog wouldn’t open a category just for sleep, if it isn’t that important, right? When we couldn’t get enough sleep, some hormonal changes happen in our bodies. Studies show that people who sleep less than 6-8 hours a day have difficulty controlling their hunger feelings – so, sleep regularly.
10. Beware What You Drink
If you have a weight problem, you can start by blaming things you drink. Some drinks can be evil – in terms of calories, although they seem very innocent. For instance, tea and coffee are very innocent – they have no calories as long as you don’t add sugar but coffee with sugar and cream may go up to 500 calories. Think about losing weight just by adding less sugar or no sugar to your drinks.