Nutritional Tips Ladies Gents


Nutrition Tips for Women

Nutrition Tips for Men

Are You Nutritionally Fit

Your Best Key To A Healthy Diet Is Variety

Old Home Remedies – Grandmother's Secrets That Work!

Women Nutrients Report


Top 5 Nutrition Tips for Women

Women have unique nutrition needs. Some of those needs might be similar to what a man requires for proper health, but not in every instance. If you are shooting for a healthier, better looking and feeling body, a longer healthy life span and plenty of strength and energy, practice the following 6 nutrition tips for women and you will be well on your way to reaching your goals.

1 - Eat Breakfast Every Day

Getting a decent breakfast means you are less likely to reach for that doughnut, pastry, or sugar filled drink in the middle of your morning. People who eat protein during breakfast seem to eat fewer calories during the day, so get some eggs, chicken or nuts in your morning meal. Protein for breakfast provides you with energy and helps repair and build strong muscles.

2 - Stop Drinking Diet Sodas... Immediately!

Simply put, drinking diet sodas can kill you. And before you die, you will experience years of feeling like garbage, suffering from overweight and possibly obesity, you could become diabetic and enjoy a long list of internal and external health problems. Your favourite diet drink is full of synthetic toxins and additives, refined sugars and sweeteners, chemically developed flavours and other wonderfully devastating compounds that were mixed together to make the beverage irresistible and addictive.  

Diet sodas, the way they are constructed, actually make you eat more during the day. The exceptionally large dose of sugar and carcinogens in most diet drinks leads to heart attacks, depression, strokes and years of frustration battling weight gain.

3 - Get Plenty of Iron

It is a simple fact of life that you need a lot more iron than a man does. Because of your menstrual cycle, iron deficiency is common in young women. Premenopausal women are recommended at least 18 mg of iron on a daily basis, increasing to 27 mg each day for a pregnant woman. Shellfish, meet, beans and some cereals are especially high in iron.

4 - Take Care of Your Teeth and Bones

Just like iron above, women naturally need high levels of vitamin D and calcium. A side benefit of calcium supplements is that they have been proven, in some cases, to help relieve PMS symptoms and pains. Vitamin D is especially important in how your body processes calcium. A healthy heart rate and regulated blood-pressure is also positively affected by healthy levels of calcium.

5 - Eat Plenty of Leafy Greens

Collard greens, broccoli, asparagus, and kale are wonderful Superfoods. How do women benefit when they eat these versatile vegetables? You get tons of healthy dietary fibre, vitamins A and C, wonderful phytonutrients, and extremely high levels of folate. Folate is important, especially if you are pregnant, as are all of the beneficial natural chemicals and healthy enzymes and minerals that leafy green vegetables deliver.


Top 6 Nutrition Tips for Men

In many ways, proper nutrition is going to be similar for men and women, young and old. But there are obvious reasons why important differences will make up what is smart nutrition for one person, as opposed to another. If you are a man attempting to eat smarter so you will look and feel better, be healthier and stronger and live longer, the following top 10 nutrition tips for men will help you accomplish your goals.

1 - Get Some Protein in Every Breakfast

Protein provides fuel. When you eat protein at breakfast, studies show that you will actually consume fewer total calories throughout the day. Healthy protein in eggs, chicken, nuts and seeds or soy products produces healthy hormones and enzymes and energizes you for the day ahead. It also makes you feel fuller longer, which may be why breakfast protein eaters eat less during the day than those who do not eat protein in the morning.

2 - Do Not Skip Meals

Skipping any meal just tends to lead to overeating during the next meal. It also puts your body on starvation notice, which means you store fat at a higher than healthy rate.

3 - Eat More Frequently

This doesn't mean you should eat the typical western portion several times a day. It just means that your 2,000 to 2,500 calorie daily intake should be spread across 5 or 6 meals. This can include 3 major meals and 2 or 3 small snacks. Your metabolism is cranked up every time you eat, and you actually process calories better when you ingest them in smaller quantities. 

4 - Opt For Herbs and Oils Instead of Salt and Condiments

Salt, ketchup and mayonnaise can it really flavour up a meal. This does not necessarily mean they are healthy for you, simply because they taste great. Replace mayonnaise and ketchup with olive oil, vinegar, lemon juice and other healthy oils and juices. Kick deadly salt to the curb and replace it with healthy herbs and spices. Your nutritional profile will certainly appreciate the effort.

5 - Balance Your Plate

Every time you eat a balanced meal, you benefit from proper nutrition. Your body processes each meal as if it were your last. That means it appreciates getting good fats, vitamins, proteins, carbohydrates and a sensible amount of calories every time you eat.

6 - Drink Lots of Water

Your body is roughly 60% water. As a man, you are usually going to be larger than a woman and require more water to properly hydrate your body. How much water should a man drink every day? Double your weight in pounds and divide by 3.

For instance, a 180 pound man using this formula should drink 120 ounces of water each day.

The importance of water to proper health and processing of nutrients and waste chemicals cannot be overstated.


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Your Best Key

                 To A Healthy Diet Is Variety

It has been said that variety is the spice of life, and that is certainly true when trying to eat a healthy diet. No one likes to eat the same thing day after day, and boredom is the enemy of a healthy diet. 

Fortunately for those trying to follow a healthy diet, there is plenty of variety to be had in healthy foods. In addition to the hundreds of varieties of fruits and vegetables available at the average grocery store, there is a wide variety of beans, lentils, nuts, meat, dairy products, fish and poultry. There is no need for boredom to set in when pursuing a healthier lifestyle. 

The key to enjoying a variety of foods while eating healthy is to plan meals carefully and be sure to use the many varieties of foods that are available. Using a combination of fresh fruit, vegetables, meats and whole grains, it is possible to create a fresh, exciting and healthful meal every day of the week. 

Nutritionists often stress the importance of a varied diet, both for nutritional and psychological reasons. A varied diet is essential for good health, since different types of foods contain different types of nutrients. And following a varied diet is important to your psychological wellbeing as well, since feeling deprived of your favourite foods can lead you to give up your healthy lifestyle.


It is much better to continue eating the foods you like, but to eat them in moderation. Instead of giving up that juicy bacon, for instance, have it as an occasional treat, perhaps pairing it with an egg white omelette instead of a plateful of scrambled eggs. As with everything else in life, good nutrition is a trade-off.  

It is important for everyone to eat foods from the five major food groups each and every day. The five food groups identified by the USDA include grains, vegetables, fruits, milk and dairy and meat and beans. Each of these food groups contains specific nutrients, so it is important to eat a combination of these foods to ensure proper levels of nutrition. 

Of course simply choosing foods from the five food groups is not enough. After all a meal from the five food groups could include cake, candied yams, avocados, ice cream and bacon. Although all five food groups are represented, no one would try to argue that this is a healthy day’s menu. Choosing the best foods from within each group, and eating the less healthy foods in moderation, is the best way to ensure a healthy and varied diet.


For instance, choosing healthy, lean meats is a great way to get the protein you need without consuming unnecessary fat and calories. And removing fat and skin from chicken is a great way to eliminate extra fat and calories. 

When choosing breads and cereals, it is usually best to choose those that carry the whole grain designation. Whole grains, those that have not been overly refined, contain greater nutritional qualities and fewer sugars. 

In addition, many grains and cereals are fortified with additional vitamins and minerals. While this vitamin fortification is important, it should be seen as a bonus, not as a substitute for a proper diet. Many foods are supplemented with important nutrients such as calcium (essential for strong bones and teeth) and folic acid (important in preventing birth defects).


Substituting healthier foods for less healthy ones is a cornerstone of a healthy diet. For instance, substituting lean cuts of meat for fattier ones, and substituting skinless chicken or turkey breast for less healthy drumsticks, is a great way to maximize nutrition without sacrificing good taste. 

No matter what your reason for following a healthy diet, or what your ultimate fitness goals may be, you will find that a good understanding of nutrition will form the basis of your healthy diet.

Understanding how the various food groups work together to form a healthy diet will go a long way toward helping you meet your ultimate fitness goals.

Whether your goal is to run a marathon, lose ten pounds or just feel better, knowledge is power, and nutritional knowledge will power your diet for the rest of your life.


Old Home Remedies –

         Grandmother's Secrets That Work!

Old home remedies have gotten a bad reputation since the rise of the male-dominated medical profession, but some of those old-time remedies are just as effective as modern medications. They have even found their way into many of the products that we buy in the drug store. Why pay more for something with a fancy name done up in a capsule when you can find it for free growing in your garden, or buy it for a few cents in the supermarket? 


Ginger can be used for both nausea and heartburn. Eat a small piece of ginger to relieve your discomfort. Either fresh or pickled ginger should work equally well. 

Alternatively, make ginger tea by soaking a piece of ginger in water that is almost boiling. Leave to steep and drink when it is just warm. Add honey if desired.  

Ginger tea either with or without honey is also good for relieving the symptoms of a cold.  

Home Remedies

                      For Cold Sores (Fever Blisters)

Cold sores, aka fever blisters, and other types of herpes sores respond well to anything astringent. Lemon is one of the best old-fashioned natural remedies for a cold sore that you will find. 

If you can, place a thin slice of lemon over the area where you feel the itch of a cold sore starting. Hold it in place with medical tape if necessary. Replace with a fresh slice every few hours. You should soon find that the itching stops, and the sore will not appear. 

If the sore is on your face and this just looks too weird, fill a small clean perfume bottle with freshly squeezed lemon juice and spray it onto the area about once an hour. 

You can also use apple cider vinegar in a perfume bottle in the same way.  

Note this must be done before the blister breaks out.

Never use lemon juice or vinegar directly on an open sore. 

If your cold sore has already appeared, try drinking the juice of one lemon mixed in a glass of warm water four times a day between meals. You can also do this once a day for prevention - first thing in the morning is best. 

Fruit And Fibre For Constipation

Constipation can have many causes but the most common are lack of fibre in the diet, lack of exercise and certain medications. The doctor will not diagnose constipation unless you have not had a BM for three days or more, but most of us feel uncomfortable before this point and a healthy person eating plenty of fibre will have two or three BMs every day. 

Dried fruit is the classic traditional remedy for constipation. Daily consumption of a bowl of figs, prunes, dates or even raisins should sort out your regularity within a few days. Always soak the fruit for 2-3 hours in warm water before eating. You can cook it if you wish. Drink the juice as well as eating the rehydrated fruit. 

For quick relief, take 2 to 4 teaspoons of castor oil. This is another well-known home remedy for constipation. 

To avoid it happening again, increase your consumption of fruit and vegetables to at least 5 portions every day and preferably 10. Choose whole grain bread and brown rice over white varieties, and drink plenty of water. Sometimes dehydration alone is responsible for the problem. 

Old home remedies can help with

a wide range of common ailments, but always

see your doctor if the problem persists.


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The Team and I wish that this has been of some help for you in your search for healthier and fitter you and/or your family! 

Three steps you might follow:

First: To continue your search we recommend that you carry on to our next page concerning “Vitamins Nutrition Minerals Series about Vitamin Typesat >>


Second: Return to the “Vitamins Nutrition Minerals Series  Introduction Page to possibly choose a different subject about this disease/problem >>


Third: Have a look at our main site to check out some of our other series concerning other health issues >>


The Team and I thank you for checking out this and wish you a long and healthier life.

Lawrence S Mills