6 Super foods for women

Super Food # 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene. And, according to Miller, while the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research is starting to show that lycopene may protect against breast cancer,” Miller says. "And it’s also a powerful antioxidant that can help a woman fight heart disease.”

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

6 Super foods for women

Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones, says nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, Krause says, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may help protect against breast cancer,” says Krause. Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid -- essential if you should become pregnant.

6 Super foods for women

Super Food # 2: Fatty fish -- like salmon, sardines, and mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.

Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

While many foods -- such as walnuts, flaxseed oil, and some mayonnaise brands -- claim the benefits of omega-3 fatty acids, Somer cautions that only the DHA or EPA forms of omega-3 can be directly used by the body.

“What you get in foods like walnuts and flaxseed oil is an omega-3 acid known as ALA -- alpha-linoleic acid,” says Somer. “And while it’s certainly good for you, it requires a process in the body to convert it to DHA. And that conversion process can be influenced by a variety of individual factors.”

6 Super foods for women

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

6 Super foods for women

Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways.

“There is a suggestion [that yogurt] may decrease the risk of breast cancer,” Somer says. ”And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.” Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the U.S. Dietary Guidelines recommendation for three servings of low fat dairy each day. “It’s loaded with bone-healthy calcium -- something every woman needs more of at every age,” Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk.

The key, according to Somer, is to choose a low fat yogurt with live cultures -- like Lactobacillus acidophilus. And do check the label, Somer advises. Some store brands may not have the level of cultures found in more established brands.

Also important: Skip the fruit-on-the-bottom or other flavored varieties. “Too much sugar,” says Somer, who also reminds us that, no, those two blueberries on the bottom of the container do not constitute a serving of fruit!

Fast Food Rules to Follow by DrWeil.com.

Even if you are diligent about packing healthful foods when traveling, or finding restaurants with nutritious choices when eating out, there may be times when your healthy dining options are limited. While I suggest you avoid eating fast food entirely, if you must, please keep the following in mind when ordering:

1. No matter how hungry you are, you are better off ordering a small amount of food and making up for it with healthier foods later. Don't super-size or add on items.
2. Pile on the lettuce, tomato and other vegetables that come with your order, to add some fiber and antioxidants.
3. If you order a salad, choose the low-fat dressing, and add sparingly. One serving of full-fat dressing can be equal to the amount of fat in a cheeseburger!
4. Finally, ask to see a list of the nutritional content of menu items. Some restaurants have them posted- if they don't, ask for them, and ask yourself if you really want to eat there.

For more information on DrWeil.com.

How to Select the Best Children's Bed For Your Child's Bedroom By Amber Lipson Platinum Quality Author

Have you finally (perhaps reluctantly) decided that it's time to move your child out of their crib and onto the next level? Even though you lovingly selected your child's crib and nursery bedding with the utmost care, it may be time to realize that your baby is growing and her bed needs to grow with her. But, don't despair, there are beautiful youth beds and bedding available and now you get to put the same devotion into choosing her big girl bed that you did for her nursery! Here is what you need to know as you shop for your child's 'big kid' bed:

There are basically two styles of youth beds to choose from - toddler beds and twin beds.

Toddler Beds - Toddler beds are low to the floor and sized somewhere in between a twin bed and a crib. They are not only the right size for a toddler or young child, but they also come in a wide variety of designs that will almost guarantee that you'll find just what you're looking for. Toddler beds have become incredibly popular over that past couple years, which has made them incredibly easy to find and at very reasonable prices. Toddler beds can be great for a while, but will have to be replaced as the child grows. This style of youth bed can be found in sturdy wood or metal designs that will last through multiple children and many years.

Twin Beds - Twin beds can be a great choice, but can be a big jump right out of a crib. Most people are familiar with the basics of a twin bed, but thanks to the overwhelming demand, there have been a number of new and innovative designs put on the market in recent years. You can find everything from a traditional slat poster or sleigh style bed, to a whimsical, colorful masterpiece that your child is sure to love. Loft beds, bunk beds, and captain's beds are just a few of the other styles you can choose from. Many of them offer such things as: trundles for your overnight guests, extra storage space for your never-ending supply of clothes and toys, or guard rails to prevent children from falling off during the night.

It doesn't matter if you're looking for a something to match your already existing décor, or one that can be a jumping off point for an entire over-haul, there's something out there that's perfect for you. Keep in mind that shopping for a complete child's bedroom collection that includes a youth bed as well as matching dresser, desk or night table is a way to ensure your child's bedroom décor is coordinated and pleasing. This can save you countless hours of searching for matching pieces elsewhere. Whatever you choose, a youth bed can be a fantastic way to help your little one make a smooth transition from his or her crib to a big-kid bed of their very own.

RosenberryRooms.com is the leading online shop for childrens' furniture, kids art and bedroom décor, offering the largest selection of high-quality childrens' bedroom products. Find everything you need to create a beautiful bedroom for your child at http://www.RosenberryRooms.com

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