A Clean And Beneficial Diet


The diet should be as clean as possible. This means eating food that contains NO unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in itself) will ensure that all these biochemically and hormonally disruptive substances are kept to an absolute minimum.

Highly beneficial foods…

Nutritional science has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.

Soya foods and soy concentrates – tofu, miso, Tamari, tempeh, soya beans, soya milk and plain soya yogurt

Chickpeas and beans in general – mung beans are easy to soak and cook in 45 mins, or sprouted

Whole and ground Indian spices and herbs – fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric etc

Unpolluted oily fish (and other quality fish) and fish oil – choose high-grade unpolluted fish oil capsules

WHOLE grains – brown rice, wheat berries and rye berries (these are the whole wheat and rye grains that when soaked and cooked have a lovely chewy texture), barley, millet, whole oats

Cruciferous vegetables – broccoli, cauliflower, cabbage, and Brussels sprouts

Ground/milled flaxseeds – 2 tablespoons per day

Sunflower and pumpkin seeds -preferably ground

Almonds and walnuts – preferably ground

Berry fruits (especially blueberries, raspberries, blackberries etc.), a little melon and citrus fruits such as lemons. Warm/hot water with the juice of a fresh lemon is the best way to start the day.

Highly beneficial drinks…

Organic Green tea – steep for 5-10 minutes

Miso soup – you can buy sachets or just add hot water to a tsp of miso paste

Soya shakes – blend soya milk, yogurt, berries and ground seeds

Filtered water with a little lime or lemon juice – remember that urine colour is an excellent indication of hydration status. It should be pale yellow/straw colour the majority of the time… so drink enough water and other fluid to achieve this. Drinking sufficient water is vital for normal kidney function and excretion of oestrogen via urine.

A Beneficial Diet For Women

Latest Update: Friday, August 14, 2020

The Rest Factor

How To Use The Rest Factor

The Rest Factor

How To Use The Rest Factor


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Rest is the most wonderful thing in the world to any woman. Unfortunately, it is one of the things she rarely gets. Between work, babies, appointments, preparing everyone else for the day, and cleaning, sleep is not high on the priority list. Healthy women get enough rest. They make sure to allow enough time in the day to be properly rested.

The Rest Factor

The Rest Factor

The Rest Factor


This cuts down on the amount of illness that runs through the home and allows mom to recuperate. You cannot be there for everything is you are sick and tired all the time. There is plenty of time to tend to other things later. Never risk your health to get the dishes done. Just do them next time you are cooking instead.
Latest Update: Friday, August 14, 2020

Fitness Quotes 2020-01 01

determination and courage


determination and courage

Determination And Courage Are The Hallmark Of Winners

warriors achieve more than worriers

Warriors Achieve More Than Worriers

Positive Action

Positive Action = Positive Results

The Weight Bench is Not Just for Men: Strength Training for Women

Strength training may be regularly thought of as a masculine activity. Weight benches are often occupied by men and when you think of weight rooms, you probably imagine a lot of guys hanging around working on their triceps, biceps, calves and quads.

However, weight training is certainly not just for men, and women can engage in this exercise and enjoy the various results. Whether in the gym or at home, women can start their own strength training routine that can help tone muscles, increase endurance, burn fat, and of course, enhance strength.

Why Strength Training

While many think of strength as having big muscles and the ability to lift tons of weight, it is actually much more than that. Strength is represented by your endurance, your ability to keep going both mentally and physically, your sense of purpose, and of course, the power of your muscles and how much you can lift. Weight is equivalent to growth, meaning that the more you practice, the more you can take on, and the better you become.
For women, strength training is a skill of freedom, power, safety, and control. It gives them a sense of independence and allows them to better themselves both mentally and physically. Strength training is also the fastest way to improve your muscles and your physical endurance, and it can help you perform everyday tasks. However, the very best part about strength training is that it helps you to use muscles you never have before, which helps you strengthen your body even in the places you didn’t needed toning up.

Strength training for women is incredibly useful and impactful. As a woman, there’s a lot of heavy lifting in your life. You work, you create, you lift your children in to the air for an embrace, you carry briefcases to and from the office, and you do so much more. Even everyday activities that seem mundane like cleaning or reaching up to grab something off of a shelf or bending low to put something away can work muscles you didn’t know you had, and strength training supports this type of functional fitness.

Also, keep in mind that the more lean muscle mass you have, the more fat you will burn, even when at rest!

Strength training also supports and promotes healthier aging, since the human body loses about 1% of a 1/3 pound of muscle mass every year after the age of 30. One study also showed that quality of muscle degrades, meaning that strength declines faster than actual muscle mass.

Whether you choose bodyweight exercises, weight machines, or free weights, a ripped toned body, healthy weight management, functional fitness, healthier aging, strength, and endurance are waiting for you!

Try these moves and search for others to continue your strength training and journey and discover just how fit you can really be.

Moves To Strengthen Your Mind And Transform Your Body

• The Side Shoulder Raise: You perform this by beginning with your arms hanging in front of your thighs with elbows slightly bent and your palms facing one another. Then, raise both of your dumbbells outward to the height of your shoulders while still keeping your elbows bent. Lower to the first position and start again. Do this 5, 10, 15 times in row, slowly working your way up as you build strength and muscle.

• The Upright Row: This one helps to tone the shoulders, neck, and upper back. To begin, take a stance similar to the one for the side shoulder raise: arms in front of your thighs with palms facing towards the thigs and hold the free weights close together. From here, you keep your palms close to your body and slowly raise the dumbbells up until they are touching your chin. Lower and repeat.

• The Biceps Curl: To build up your biceps, begin with your arms hanging at your sides with your palms facing away from you. Make sure that you keep your elbows tucked close to your sides and curl the dumbbells upwards to your shoulders. Lower and repeat—you should feel a slight strain or pull in your upper arms to tell you that it’s working.

• Alternating Dumbbell Press: This last move is designed for your front and outer deltoids. To perform, sit on the weight bench with a straight back. Raise your dumbbells to your shoulder height while keeping your palms and elbows in. Then, press one dumbbell straight up by extending your arm completely. Lower, and do so with the other arm. Be sure not to lean or swat with the motion, but rather stay rigid and be sure to move with your breath: inhale as you raise the arm up, exhale as you bring it back down. Be sure to do the majority of the work using your shoulders and arms and keep your body planted and strong as you work.

Fitness Quotes 11-01-2020

Latest Post Update: Friday, August 14, 2020