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05/03/2020

3 Mental Health Tips for Women Over 40
ref (bestcounselingdegrees. net)

Take Care of Yourself
The way you feel physically has a direct impact on your mental health. Think about the last time you had a cold or just felt under the weather. Along with the physical ailment, your mental outlook also took a downhill slide. When you don't feel physically well, it's much easier to take a bleak outlook. Small tasks seem difficult and large tasks feel monumental. Improve your mental health by taking care of your body. Eat healthy, nutritious meals that focus on lean protein, whole grains and fresh fruits and vegetables. Experiment with new low fat dishes and take a cooking class that teaches how to plan and prepare meals that will help you reach fitness goals. Resolve to start an exercise program. You can walk or jog, go for a swim, ride a bike or join a gym. On top of eating well and exercising regularly, make certain that you're getting enough quality sleep every night. Eight hours is an excellent rule of thumb. Getting an optimum level of sleep helps you feel awake and refreshed, which immediately gives your mental health a boost.

Get Connected
Technology has made it easier to reach out to family and friends. However, it isn't an adequate substitute for one-on-one human contact. Get out of the house to meet for lunch, go shopping or to enjoy a walk. Human interconnectedness is one of the most important things women can work toward to improve their mental health. On the most fundamental levels, people are simply meant to be social. Fulfilling this need with close companionship always has a positive effect on the mental outlook. You can get connected in other ways too. Whether you volunteer with a charitable organization, take a class or join a club, it's connections like these that give women a place to go and something to look forward to at a time when their children may be growing up and leaving the home. Social networks often provide ladies with the support they need to keep a positive outlook on life.

Deal with Stress
While stress is a part of every stage of every woman's life, there's no law that says it has to take over your existence. If you're over 40 and you've been dealing with stress overload for decades, it's time make a change. Meditate, practice yoga and learn to say no to new obligations. Above all, resolve to slow down to appreciate the here and now. Think of it as a mental health gift that you give yourself on a daily basis.

05/03/2020

Part 3

3 diet changes women over 50 should make right now
(ref- mayoclinic. org)

3. Vitamin B-12 for brain function
Ewoldt says that as women age, they absorb fewer nutrients from their food. One key nutrient they may not be absorbing enough of is vitamin B-12, which is essential for maintaining both healthy red blood cells and brain function.

"The best sources of vitamin B-12 are eggs, milk, lean meats, fish and fortified foods like cereals and grains," says Ewoldt. "Vegans, in particular, will need to choose more fortified foods, but even elderly people who eat all foods may have difficulty absorbing enough vitamin B-12."

While the recommended daily intake of vitamin B-12 for women over 50 is 2.4 micrograms a day, Ewoldt suggests you talk with your doctor to see if you also need a supplement.

Ewoldt offers three tips to help women over 50 get the nutrition they need.

Make whole foods the foundation of your diet. "Focusing on whole grains, fruits and veggies will help avoid a lot of common problems that come with age," says Ewoldt.
Drink before you're thirsty. The way your body detects thirst changes as you age. Says Ewoldt, "Make sure to drink plenty of water, even if you don't feel thirsty. Carry a water bottle, and drink a glass with every meal."
Make an appointment with food. (And keep it.) Ewoldt often suggests that his clients create concrete plans that lay out exactly how they'll get key nutrients. He adds, "Write the plan on a calendar. By simply making an 'appointment' with that apple, you're more likely to eat it."

05/03/2020

part 2

3 diet changes women over 50 should make right now
(ref- mayoclinic. org)

2. Protein for healthy muscle mass
Older women tend to sit more, exercise less. That compounds a natural aging process called sarcopenia, which is the loss of muscle mass. By the time women near 80 years, they may have lost as much as half of their skeletal muscle mass. Eating enough protein reduces the impact of that muscle wasting.

"Healthy plant-based diets that don't include meat, a major source of protein, can still provide plenty of protein if you make savvy choices," says Ewoldt. He recommends choosing more soy, quinoa, eggs, dairy, nuts, seeds and beans.

Your protein needs depend on how much you weigh. For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh 140 pounds, for instance, you would need at least 63 grams of protein a day.

05/03/2020

3 diet changes women over 50 should make right now
(ref -mayoclinic. org).

1. Calcium for bone health
Osteoporosis gets a fair amount of attention, and most older women understand that the risk of developing this bone disease increases with age. In fact, 1 in 3 women over 50 is at risk of a bone break caused by osteoporosis. Osteoporosis affects men, too, but not at such high rates.

"We absorb less calcium as we age, and some women's ability to tolerate dairy — the best sources of calcium — also decreases as they get older," Ewoldt says. "Dark leafy greens and calcium-fortified orange juice are other good sources."

Women over 50 need 1,200 milligrams of calcium daily. Use the Nutrition Facts label on food products to keep track of your intake

This is so True :)
05/03/2020

This is so True :)

Always try to include this in you routine.
05/03/2020

Always try to include this in you routine.

Have you guys tried seared snapper? It's delicious , Have to try it :)Ingredients1 1/2 pounds cherry tomatoes, (sliced ...
05/01/2020

Have you guys tried seared snapper? It's delicious , Have to try it :)

Ingredients
1 1/2 pounds cherry tomatoes, (sliced in half)
Olive oil to coat tomatoes
Salt
4 red snapper fillets, (skin on or off)
1/4 cup clarified butter or vegetable oil

You can have a healthy salad, with a bit spicy chicken :)It's easy to do, try it guys.Ingredients8 oz. boneless, skinles...
05/01/2020

You can have a healthy salad, with a bit spicy chicken :)

It's easy to do, try it guys.

Ingredients
8 oz. boneless, skinless chicken breasts (2 4-oz. breasts)
1/4 cup sriracha
1/2 medium lemon, juiced
2 tablespoons honey*
2 teaspoons garlic powder

Motivate yourself and others around you with this wonderful deep message. 😊☺️😄
04/30/2020

Motivate yourself and others around you with this wonderful deep message. 😊☺️😄

Some of you may be wondering what is that😂Don't be alarmed, it's only dried prunes. 😀Sweet, tangy, and tasty. Extremely ...
04/30/2020

Some of you may be wondering what is that😂
Don't be alarmed, it's only dried prunes. 😀
Sweet, tangy, and tasty. Extremely healthy.
Helps digestion. Prunes are high in fiber, which helps prevent hemorrhoids brought on by constipation. 😅
High in potassium.
High in vitamins.
Provides a good source of iron.
Builds bones and muscles.
Reduces cholesterol levels.
Lowers blood pressure
Difficult not to love this!😊

I try to stay away but who doesn't love bread. Best choice i think is always whole grain for me.Whole grains can contain...
04/30/2020

I try to stay away but who doesn't love bread. Best choice i think is always whole grain for me.
Whole grains can contain a lot of fiber. Fiber is one big reason to eat whole grains.
They help digestion.
They can help lower cholesterol and lower blood pressure.
Can help control weight.
They redistribute fat and make you feel full.
They help regulate blood sugar.🙂😃🍞

This looks like a tasty salad.(Japanese salad with sesame dressing)
04/29/2020

This looks like a tasty salad.
(Japanese salad with sesame dressing)

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