Nutritional Tips

When women eat a balanced diet of whole foods from fruits, veggies, good fats, and whole grains in the correct proportions, their bodies are generally receiving most of the nutrients, vitamins, minerals, proteins, and amino acids they need.

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Nutritional Tips

Women have very specific nutritional needs throughout their lives and healthy eating habits are something that can be developed over the course of one’s life. Mind heart body’s nutritional tips will help you understand what your body requires for the following life stages. Please note, it is wise to seek advice from a qualified medical professional, whenever you are thinking about starting a new nutritional program for yourself:

Mind Heart Body’s Supplement Recommendation List for Women

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Iron

Iron is essential for women because it facilitates proper cell growth and prevents the onset of anemia. Iron deficiency can result in fatigue, improper body temperature maintenance and poor immune function. Menstruation often depletes a woman’s iron reserves, so it’s a very important supplement that also helps produce red blood cells and brain function. You can get iron from whole foods sources like: lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables. Iron can also be supplemented in capsule or liquid form.

Calcium

Calcium helps women keep their bones and teeth strong. It also balances the nervous system and helps the muscles and blood vessels expand and contract. This supplement is especially important for women as they age and postmenopausal women who are at risk for developing osteoporosis. You can take a daily supplement, but also find calcium in milk, cheese and yogurt, and dark-green leafy vegetables such as broccoli and kale.

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Magnesium

Magnesium may help role prevent and treat disorders for women such as, hypertension, cardiovascular disease, Crohn’s disease, and diabetes. It helps with the maintenance of muscle and nerve function, energy metabolism, and protein synthesis.It also supports a healthy immune system, keeps migraines at bay, and regulates blood sugar levels and blood pressure.Women need this supplement for more than 300 biochemical reactions in the body. You can find magnesium in green vegetables, and in some beans, nuts, seeds, and unrefined whole grains.

Vitamin A

Vitamin A aids with the proper functioning of our bodies. It contributes to the healthy development of eyes, skin, immune system, and many other parts of women’s bodies. Vitamin A may also prevent some types of cancer. You can find Vitamin A in leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy products, liver, fish, and fortified cereals.

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Folate

Folate produces and maintains new cells and helps maintain proper balance in the nervous system's message-carrying molecules. It is required for proper brain function and the prevention of anemia. Pregnant women must have a folate supplementation, as folate deficiency during pregnancy can lead to serious complications, including premature births and infants born with neural tube defects. Studies show that people with low intake of folate are also at increased risk for certain types of cancer. Folate can be found in leafy green vegetables, fruits, and beans; Folic acid is found in supplements and often added to enriched cereals, breads, pastas, and rice.

Biotin

Biotin helps form fatty acids, it also balances your blood sugar; these are used in the production of energy for the body. This supplement also helps metabolize amino acids and carbohydrates and reduces mild depression in adults. Signs of biotin deficiency include hair loss, brittle nails, and a scaly, red facial rash. You can find biotin in cauliflower, liver, avocado, and raspberries.

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B Vitamins

B Vitamins help convert food into fuel for energy; and maintain metabolism and muscle tone. They also create healthy skin, hair, and eyes, and make sure the nervous system functions correctly. A lack of B Vitamins can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects. You can find B Vitamins in fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many cereals, and some breads.

Vitamin C

Vitamin C helps boost the immune system, aids in normal growth and development, repairs bodily tissues, bones, and teeth; and makes collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. This supplement also functions as an antioxidant to block some of the damage caused by free radicals. Vitamin C's antioxidant powers make it an essential supplement. Signs of deficiency are dry and splitting hair; gingivitis and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate; easy bruising; nosebleeds; and a decreased ability to fight infection. Vitamin C can be found in all fruits and vegetables, particularly citrus fruits, red pepper, and broccoli.

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Vitamin D

Vitamin D is an essential supplement for women; it helps with calcium absorption that is necessary for bone growth; cell growth modulation; neuromuscular and immune function; and reduction of inflammation. Bones that don’t have enough Vitamin D can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D may also help prevent type 1 and type 2-diabetes, colorectal and other types of cancers. This supplement is commonly found in salmon, tuna, and fish liver oils, beef liver, cheese, and egg yolks.

Omega-3: The Good Fat

Yes, there are good fats and bad fats. Omega-3 fatty acids are good--and you can find them in foods like fish and nuts. They have been shown to help reduce the risk of heart disease and are friendly on those cholesterol levels. Plus, they're really simple to swap out for snacks and meals. Here are three quick and easy ways to add them into your diet:

Snack on pecans instead of chips

Trade the steak at dinnertime for a salmon filet

Sprinkle ground flax seeds into your cereal

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Melatonin

Melatonin is great for women as it regulates all female reproductive hormones and maintains the body's circadian rhythm,). This supplement also balances your sleep schedule. Low levels of melatonin can also increase a woman’s risk for breast cancer. Melatonin is available in tablets, capsules, creams, and lozenges.

Probiotics

Probiotics are the digestive system’s best friend. They fight off disease-causing bacteria,and may reduce diarrhea caused by certain infections, chemotherapy, and irritable bowel syndrome. Probiotics are especially helpful to women, because they can also prevent vaginal yeast and urinary tract infections, reduce bladder cancer recurrence, fight off colds and flu, and some intestinal infections. They are commonly found in yogurt, kefir, and other dairy products. Vegan probiotic options are also available.

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Coenyzyme Q10

Coenyzyme Q10is required for all basic cell function. It helps cells manage your body's energy supply and is a powerful antioxidant. CoQ10 also assists in lowering blood pressure and boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. Additionally, CoQ10 may fight cancer, Parkinson's disease, and Huntington's disease, and improve physical performance while exercising. It is only available in supplement form.

Green Tea

Green tea is a powerful antioxidant that treats health problems related to free radical damage, including heart disease, dementia, diabetes, and cancer. The major component of green tea is Epigallocatechin-3-gallate (EGCG). This powerful antioxidant has anti-inflammatory and anticancer properties; and reduces the risk of heart disease by lowering cholesterol. Green tea can be drunk as a warm or cold beverage or taken in capsule or tablet form.

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Resveratrol

Resveratrol is a must-have supplement for women. It prevents damage to blood vessels; lowers "bad" LDL cholesterol; prevents blood clots and heart disease. It may also fight a variety of human cancer cells, including those from breast and colon cancer. This supplement is found in grapes, grape juice, red wine peanuts, and berries.

Calcium

A daily multivitamin helps your body grow, develop, and function normally. It protects your system in the event that you are not getting all of the essential vitamins and minerals you need everyday. You can find multivitamins in tablets, chewables, capsules, and oral liquid. Make sure the vitamin you choose has 100% of the Recommended Daily Allowance (RDA) for most vitamins and essential minerals.

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All Mind Heart Body members begin their process with a thorough assessment to determine which physical activity level is best for them. Our focus is less on quick fixes and more on the long-term wellbeing of each of our clients, but we can help you produce results in a short time period. Modeled after the National Academy of Sports Medicine’s Physical Activity Readiness Questionnaire (PAR-Q), Mind Heart Body’s comprehensive assessment process includes the following factors and more...

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When women eat a balanced diet of whole foods from fruits, veggies, good fats, and whole grains in the correct proportions, their bodies are generally receiving most of the nutrients, vitamins, minerals, proteins, and amino acids they need. However, nutritional deficiency can happen and so to supplement and make sure the body is getting all that it requires, Mind Heart Body suggests a number of daily supplements women should take, especially when starting a workout or weight loss program.

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