Supplements Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Joint Health for Women Over 40: How To Stay Strong and Reduce Pain

Erin Coleman — Sat, 02 Oct 2021 01:00:50 +0000

Maximizing joint health for women over 40 is more important than ever, as arthritis and other joint problems can be crippling and diminish your quality of life.

That's why knowing the warning signs, joint disease risk factors, and ways to enhance joint health for women over 40 is a must!

Make simple lifestyle changes, one at a time, until you reach health, wellness, and fitness goals.

Maintain ideal weight, eat nutritious foods, exercise regularly, and see your doctor for routine health checkups and monitoring.

Properly manage arthritis or other diseases that negatively affect your joints.

Arthritis and other chronic disease treatments can reduce disease progression and keep pain levels as low as possible.

Consider the tips below to keep your joints strong, reduce pain, and prevent debilitating injuries.

Learn how to achieve joint pain relief as naturally as possible!

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

Joint RX is for women feeling the aches of getting older and want a research-backed supplement to feel better & move younger. It will help reduce pain in your problem areas and help you workout with less pain. Joint RX increases your body's natural joint lubrication to boost your healing and recovery.

Click here to learn more about Joint RX: the powerful & research-backed formulation of 15+ ingredients that improve your joint health so you feel better fast »

What You Need to Know About Your Joints

Your joints connect two bones together and are made up of muscles, bones, tendons, ligaments, and cartilage.

Joints are located in your:

Spine
Shoulder
Elbows
Wrists
Fingers
Hips
Knees
Ankles
Toes

Joint problems can occur because of a disease, injury, or age-related wear and tear.

They can cause pain and other debilitating problems that negatively affect your quality of life.

Taking steps to maximize joint health for women over 40 can reduce your risk of joint pain and crippling problems in the future.

Joint issues can happen to anyone, but certain things increase your risk of experiencing joint pain and injuries.

Examples include:

Rheumatoid arthritis
Osteoarthritis
Gout
Psoriatic arthritis
Other types of arthritis
Osteoporosis
Fractures
Age-related wear and tear
Poor dietary habits
Lack of exercise
Obesity
Current or previous joint injuries
Car accidents
Sports-related inquires

Adopting healthy habits is one of the best ways to reduce your risk of joint pain and optimize joint health for women over 40.

Common signs and symptoms you may experience if you have joint problems include:

Tenderness
Joint pain
Swelling
Stiffness
Redness
Decreased range of motion
Limited mobility
Pain with movement
Difficulty walking

Arthritis, other diseases, and injuries can cause your joints to look or feel disfigured.

Joint pain might prevent you from staying active or completing simple everyday tasks.

Examples include getting regular exercise, going grocery shopping, completing house chores, walking the dog, and doing yard work.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

How Does My Doctor Diagnose and Treat Joint Issues?

To find out if you have arthritis, another inflammatory disease, or a joint injury that contributes to pain, your doctor checks your vital signs, discusses your symptoms, and reviews your medical history.

They complete a physical examination to assess your overall joint health and range of motion.

Your doctor might have you complete blood tests, urine tests, joint fluid testing, X-rays, MRIs, CT scans, ultrasounds, or other imaging procedures to find the root cause of joint problems and develop an effective treatment.

Common medical treatments available for joint problems include medications, injections, physical therapy, stem cells, platelet-rich plasma (PRP), and surgery to repair, fuse, or replace worn or damaged joints.

Home remedies, such as heat or ice packs, braces, shoe inserts, or canes can also relieve joint pain and reduce the risk of debilitating soft tissue injuries.

Maximizing Joint Health for Women Over 40

Whether you have joint problems or you simply want to prevent them, try the highly effective strategies below to maximize joint health for women over 40!

Maintain a Healthy Weight

Maintaining a healthy weight is one of the best things you can do to enhance joint health for women over 40 and lessen the pressure placed on your joints.

It lowers your risk of developing arthritis and other chronic diseases.

Eating nutritious foods, getting regular exercise and plenty of sleep, and drinking more water can make healthy weight management easier and boost your quality of life.

If you struggle to lose weight on your own, consider trying a healthy living program designed just for busy moms, especially those over 40.

The Fit Mother Project is a highly effective healthy living and weight loss program that has helped millions of members reach their goal weight and maintain it for life.

FMP programs offer custom meal plans, fat-burning exercises, health coaching support from medical experts, social support from other fit moms, weekly newsletters, and more.

Try the free Fit Mom Jumpstart to get started on your journey toward better health today.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Drink Plenty of Water

Drinking plenty of water to stay hydrated is important for your joint health, overall health and wellness, and healthy weight management.

If your goal is weight loss, aim to drink two cups of water before meals and at least two cups of water when you first wake up in the morning.

Women need about 12 cups of fluids daily, depending on their size, body composition, metabolism, physical activity level, and the amount of water they lose daily through sweating.

Your personalized fluid needs might be more or less than 12 cups, as this is just a general guideline.

Make sure your urine is clear or light yellow in color, rather than dark or bright yellow (or brown) to ensure you're drinking enough water.

Choose the Right Type of Exercise

Exercise is one of the best things you can do to maximize joint health for women over 40, as well as your overall health and wellness.

Regular exercise strengthens your joints, prevents future injuries, and helps you achieve or maintain a healthy weight.

However, when it comes to exercise, choosing the right type of workout for your joints is important.

If you have sore, swollen, or achy joints, consider walking, swimming, cycling, rowing, elliptical workouts, or resistance-training exercises.

Yoga and tai chi are other great options.

Avoid a lot of pounding on your joints (running, jumping, etc.) if you have weak or painful joints.

Eat Healthy Foods

Eating healthy foods for joint health can reduce inflammation, maximize strength, improve flexibility, and reduce the stress placed on joints because of being overweight or obese.

Get a good mix of nutritious foods and drinks in your diet daily and avoid junk foods.

Fill half of each plate of food with non-starchy vegetables (leafy greens, tomatoes, cucumbers, celery, bell peppers, onions, mushrooms, asparagus, broccoli, cauliflower, zucchini, etc.).

Fill the other half of each plate with protein foods (eggs, chicken, fish, seafood, lean organic beef, tofu, veggie burgers, or other plant-based proteins) plus fiber-rich starches like corn, peas, beans, lentils, other legumes, sweet potatoes, quinoa, oatmeal, brown rice, wild rice, or other whole grains.

Add about two servings of fruit and three servings of dairy foods (milk, plant milk, Greek yogurt, cottage cheese, plain kefir, etc.) daily to meet your body's nutritional needs.

Consume heart-healthy fats like olive oil, other plant oils, avocados, nuts, seeds, or nut butters at each meal.

Meet Heart RX. The Blood Pressure, Cholesterol, and Healthy Circulation Support For Women 40+

Heart RX is for women who are taking (or have taken) medication for lowering cholesterol and blood pressure. Heart RX will provide you with the natural support to improve all aspects of your heart health – including: blood pressure, healthy cholesterol, and better circulation.

Click here to learn more about Heart RX: the powerful & research-backed formulation of 15+ ingredients that improve your heart's health for optimum functioning »

Complete Physical Therapy if Needed

If you struggle with joint problems and pain and want relief without medication or surgery, your doctor may suggest physical therapy stretches and strength-training exercises designed to improve joint health.

Your physical therapist may recommend you complete joint-relieving aerobic exercises, resistance band exercises, light weight training, or other exercises using specialized PT equipment.

A licensed physical therapist can customize a treatment regimen personalized for your unique needs, health goals, and lifestyle.

They let you know which joint-strengthening exercises to complete at home between in-office visits.

Consider Acupuncture

During holistic acupuncture, your medical provider inserts very fine needles into specific areas of your skin to stimulate new cell generation, improve blood flow, and reduce arthritis pain and other types of joint discomfort.

You may need multiple acupuncture treatments to achieve long-lasting relief.

Try Yoga or Tai Chi

Studies show that slow stretching, yoga, and tai chi movements can improve joint flexibility and range of motion in people with arthritis and other joint issues.

Consider adding tai chi or yoga to your workout regimen, or simply make time to stretch thoroughly after each workout.

Consider Massage

Massage, or light kneading of your muscles, helps increase blood flow, warm your joints, and relieve joint discomfort and stiffness.

A licensed massage therapist, physical therapist, or chiropractor can massage affected joints and surrounding tissues to offer you relief.

Ask Your Doctor About Regenerative Medicine

Regenerative medicine is an excellent way to heal joints and relieve ongoing pain without medication or surgery.

Your doctor may offer regenerative medicine, including stem cell treatment or platelet-rich plasma (PRP) injections, to stimulate your body's natural healing ability and boost new cell generation.

Take Joint Health-Enhancing Supplements

Taking dietary supplements designed to optimize joint health in women over 40 is one of the best things you can do for your joints and overall health and wellness.

The Fit Mother Project provides Joint RX supplements that contain the following joint-enhancing ingredients:

Vitamin D
Vitamin K
Vitamin B6
Folate
Vitamin B12
Calcium
Magnesium
Zinc
UC-2 Collagen
Turmeric extract
Boswellia serrata extract
Hyaluronic acid
Pine bark extract
Boron
Black pepper extract

These vitamins, minerals, herbs, and other joint pain-relieving ingredients work synergistically to improve joint health.

They reduce your risk of vitamin deficiencies, fatigue, chronic diseases, and other health problems.

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

Click here to learn more about Joint RX: the powerful & research-backed formulation of 15+ ingredients that improve your joint health so you feel better fast »

Consider Meal Replacements

If you struggle to maintain an ideal weight and want to lose weight to enhance joint health for women over 40, consider protein shakes or other meal replacements to reduce your calorie intake without feeling deprived.

Mix protein powder with water, milk, or plant milk, and add fruit or nut butter if you'd like!

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

As a busy women, it’s challenging to stay consistent with healthy eating. That’s why we created SuperFuel… the delicious “all-in-one” nutrition shake for busy women 40+ to give your body the protein + key nutrients you need for more energy, fat burning, and muscle building.

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Things to Avoid to Maximize Joint Health

In addition to maximizing joint health for women over 40 by adopting healthy habits, avoid certain foods and activities that can place extra stress on your joints and increase the risk of getting injured.

Examples include:

Joint Stress

If you have sensitive or painful joints, avoid high-impact activities that increase joint stress.

Examples include sprinting, cutting, abruptly changing direction, jumping, and other high-impact activities.

Avoid heavy lifting using improper form.

Instead, choose walking, stair climbing, swimming, cycling, rowing, elliptical machine workouts, or other lower-impact activities.

If you have strong joints and your doctor gives you the OK, higher-impact workouts are fine.

Junk Foods

Steer clear of junk foods to reduce inflammation and joint discomfort, maintain a healthy weight, and maximize joint health for women over 40.

Drinks to steer clear of include sodas, sweet tea, sugar-sweetened energy drinks, and other sugary beverages.

Choose unsweetened coffee or tea, water, milk, plain kefir, low-sugar protein shakes, or 100% fruit juice instead.

Avoid sweets, fried foods, highly processed meats (ham, regular bacon, bologna, deli meats, hot dogs, sausage, etc.), high-fat red meats, white bread, white rice, other refined grains, and baked goods.

Limit or avoid barbecue sauce, ketchup, and other sugar-sweetened condiments when possible.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Unhealthy Weight Gain

To maximize joint health for women over 40, it's important to avoid unhealthy weight gain by maintaining healthy habits you can stick with for a lifetime.

Exercise at least 30 minutes daily, get at least seven hours of sleep, drink about 12 cups of water or other healthy drinks, and avoid junk foods and alcoholic drinks as much as possible.

If you struggle with this, turn to the Fit Mother Project to help you meet nutrition, fitness, sleep, and overall health goals.

Smoking, Drinking, and Drug Use

To reduce your risk of health problems, including joint issues, avoid habits that aren't good for your health.

Don't smoke or use recreational drugs and limit or avoid alcohol.

If you do drink, do so in moderation by limiting yourself to one drink (or less) weekly if you can!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on joint health for women over 40.

The post Joint Health for Women Over 40: How To Stay Strong and Reduce Pain appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Heart Health for Women Over 40: Get Heart Healthy Today!

Holly Smith, M.D. — Sat, 25 Sep 2021 01:00:17 +0000

As women age, the risk of chronic health issues increases, which is why you need to know about heart health for women over 40.

This includes cardiovascular disease, hypertension, diabetes, high cholesterol, and more.

Understanding your health risks and the signs and symptoms associated with heart disease will help you improve your health and continue to live a fit and active lifestyle.

According to the CDC, heart disease is the leading cause of death for women in the United States, accounting for one in every 5 female deaths.

On top of that, About 1 in 16 women age 20 and older (6.2%) have coronary heart disease.

Heart disease is one of the leading causes of death in women.

Unfortunately, risk factors often go overlooked until it is too late.

Taking steps to improve your diet, increase your physical activity, and reduce stress will go a long way to enhancing your cardiovascular fitness.

By committing to a healthy lifestyle today you will be sure to live a high quality of life for years to come.

Here's what you need to know about heart health for women over 40.

Looking for ways to increase metabolism after 40? Start here!

Meet Heart RX. The Blood Pressure, Cholesterol, and Healthy Circulation Support For Women 40+

Click here to learn more about Heart RX: the powerful & research-backed formulation of 15+ ingredients that improve your heart's health for optimum functioning »

Warning Signs of Heart Disease in Women

Early on, many women have no symptoms of heart disease.

This is why regular checkups and being proactive about heart health for women over 40 is so vital to detect any underlying medical issues.

Detecting chronic diseases like high blood pressure and high cholesterol allows you to start treating these issues early on to stop disease progression.

However, at any stage of heart disease, symptoms can arise. These include:

Chest pain
Pain in the left arm or jaw
Shortness of breath
Pain in the upper back
Nausea/vomiting
Fatigue
Dizziness

Unfortunately, women with heart disease don’t always present with the common symptoms of straightforward chest pain.

Rather, many women have “atypical” symptoms that include things like indigestion or shortness of breath without chest discomfort.

This is why it is essential to understand your cardiac risks and to take steps to improve your overall health.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Risk Factors for Heart Disease

High Blood Pressure
High Cholesterol
Diabetes
Obesity
Smoking
High Stress Levels

Heart Health for Women Over 40

The first step to reducing your heart disease risk is to set up an appointment with your doctor to discuss any underlying health conditions.

This is how you can ensure that your blood pressure, cholesterol, and other medical issues are being well controlled.

Here you can also discuss the best course of action to stay heart healthy.

While there are certain medications that may be necessary depending on your underlying medical conditions, there are numerous ways to decrease your risk of heart disease naturally through diet and exercise.

Regular Exercise

Cardio and resistance training are vital components of any fitness plan to improve your cardiovascular health.

Since obesity and heart disease are closely linked, maintaining a healthy weight is key for heart health.

Not only is aerobic exercise and strength training going to help with weight loss, but it is also a vital component for heart health for women over 40.

Research has shown that even moderate weight loss can decrease your risk for chronic diseases, such as type 2 diabetes, high cholesterol, and hypertension.

Combined training with both cardio and resistance exercise not only improves fitness but can also prevent or lessen the impact of chronic health conditions as well.

You should aim for at least 150 minutes per week of moderate-intensity activities or greater than 75 minutes a week of vigorous-intensity physical activities to have the most benefit.

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Burn RX is for women who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.

Click here to learn more about Burn RX: the powerful & research-backed formulation of 17+ ingredients that improve your metabolism, fat burning, blood sugar, and energy levels »

Nutrition Matters

A healthy diet is another key factor in lowering heart disease risks.

Limiting foods high in refined sugars and triglycerides will help control your blood sugar.

Additionally, reducing sodium and saturated fat intake will aid in keeping your blood pressure controlled.

Diets that are rich in vegetables, fruits, low-fat dairy, and lean proteins are the best way to maintain a healthy lifestyle and to help prevent diabetes and hypertension.

This in turn can decrease the risk of developing cardiovascular disease.

The DASH (Dietary Approaches to Stop Hypertension) diet is one great option for controlling blood pressure, improving health, and decreasing your risk of developing heart disease.

The DASH diet consists of increasing fruits, vegetables, low-fat dairy, whole grains, poultry, fish, and nuts in the diet while limiting red meat and added sugars.

It is relatively low in total fat, saturated fat, and sodium.

Blood Pressure Control

As already mentioned, high blood pressure is one of the leading causes of heart disease.

Furthermore, if you already have cardiac disease, high blood pressure can speed up the progression.

This is why it is crucial that you maintain good blood pressure control in order to prevent developing or worsening heart disease.

Proper nutrition and reduced salt intake are two ways to improve blood pressure.

As noted above, the DASH diet is one approach to dietary modifications to help control hypertension.

Reducing salt in the diet is also crucial in preventing high blood pressure.

Studies have shown that combining the DASH diet with further reductions in sodium consumption can reduce blood pressure even further.

In addition, exercise and daily physical activity are not only great for weight loss but are also essential in controlling blood pressure.

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

Click here to learn more about Joint RX: the powerful & research-backed formulation of 15+ ingredients that improve your joint health so you feel better fast »

Weight Loss

Obesity is one of the biggest modifiable risk factors for developing heart disease.

Weight loss helps improve blood pressure and blood sugar control.

These factors will also reduce your risk of developing heart disease.

Lowering Cholesterol

High cholesterol is strongly associated with cardiac disease.

By lowering your cholesterol levels, you will reduce your risk for coronary artery disease,

There are a number of steps you can take to lower your cholesterol.

These are the same lifestyle modifications that you would take to lose weight or improve your blood pressure.

Diet and exercise will be key in keeping your cholesterol at goal.

As far as diet is concerned, you should limit foods high in saturated fats and trans fats.

Your diet should include a mix of fruits, vegetables, low-fat dairy products, and whole grains while cutting back on salt, red meat, processed foods, and artificially sweetened foods and drinks.

Increasing fiber in the diet can also help reduce cholesterol.

Try to aim for 30 minutes of physical activity a day.

This will help reduce your bad cholesterol (LDL) and improve your good cholesterol levels (HDL).

If diet and exercise are not enough to maintain good cholesterol levels, you may need to start on cholesterol-lowering medications.

The most commonly used medicines are called statins.

These help reduce how much cholesterol is produced by the liver.

As with all medications, these will only be started after a discussion with your doctor to ensure that you are on the best treatment plan.

Reduce Stress

We all deal with a certain amount of stress on a day-to-day basis.

However, high amounts of cumulative stress can have a negative impact on heart health.

Your body reacts to increased stress the same way that it reacts to an injury or infection-with inflammation!

This includes inflammation in the blood vessels that can lead to cardiovascular disease.

Finding relaxation techniques to decrease stress can go a long way in reducing heart disease risk.

This includes methods like deep breathing or meditation techniques.

Research has shown that individuals who participate in mindful meditation have decreased levels of stress and an overall improved outlook on life.

In addition, meditation and relaxation techniques have been shown to create small, but still valuable, decreases in blood pressure.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Dietary Supplements

While there are a number of prescription medications aimed at lowering blood pressure, controlling diabetes, or managing cholesterol levels, there are also natural supplements that can be beneficial in decreasing your heart disease risk.

Turmeric

Turmeric, and its active component, curcumin, is an Indian spice used worldwide in a variety of products from cooking to cosmetics.

Over the years it has been found to have a number of health benefits and has been found to have protective effects against various chronic diseases.

This includes decreasing heart disease risk through its antioxidant and cholesterol-lowering properties.

For example, in a review of medical studies from Nutrition Journal, turmeric and curcumin significantly reduced LDL cholesterol and triglycerides compared to those in the control group.

Omega 3 Fatty Acids

Fish oil has long been promoted to decrease triglyceride levels and improve heart health.

Omega 3 fatty acids can boost cardiovascular health by improving the endothelial function of blood vessels through their anti-inflammatory and anti-oxidant properties.

Berberine

Berberine is a lesser-known supplement used in Chinese and Ayurvedic medicine.

This has been found to decrease inflammation associated with cardiovascular disease.

Research has also shown promise in berberine improving insulin sensitivity in individuals with diabetes, lowering lipid levels, and improving blood pressure.

The Natural Hormone Balancer Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss

At around 40, most women's hormone levels begin a “rollercoaster' ride, which eventually culminates in menopause. You feel tired all the time. It's hard to lose weight. Your body doesn't respond to diet and exercise like it used to. But now, it doesn't have to be that way for you…

Click here to learn about Balance RX, the 100% Natural research-backed & doctor formulated hormone balancer that actually works (& doesn't require a prescription) »

Garlic

Garlic is often touted for its numerous health benefits, including enhancing cardiovascular health.

Studies have shown that garlic can reduce blood pressure and cholesterol while also reducing inflammatory markers associated with atherosclerosis and heart disease.

Other supplements that have been found to have beneficial anti-inflammatory and antioxidant properties to protect against heart disease include anthocyanins like grape seed extract and carotenoids like astaxanthin.

Heart RX

Of course, no one wants to take 10 different pills a day to improve their heart health.

Luckily there are products like Heart RX from the Fit Mother Project that combine essential heart health vitamins and minerals with natural supplements all in one pill.

Before starting any new supplement, you should discuss your health issues with your doctor first.

Even though something is “natural” there is still the possibility for adverse reactions or for interactions with medications you may already be taking.

However, for most women, these supplements can be a great addition to a quality diet and exercise program aimed at improving heart health.

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Heart Health for Women Over 40: Get Heart Healthy Today! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Best Weight Loss Protein Shakes for Women: Shake Up Your Diet!

Erin Coleman — Tue, 31 Aug 2021 01:00:28 +0000

Looking for the best weight loss protein shakes for women? You have numerous options that are both quick and easy to make!

Adding protein shakes to your diet can help you reach your goal weight by building or maintaining muscle, increasing your metabolism, and keeping you full with fewer calories.

You can drink them in place of a meal or choose a lower-calorie shake as a between-meal or post-workout snack.

But not all protein shakes are created equal!

Many store-bought ones contain added sugars, fillers, lots of preservatives, and empty calories.

There are some good premade protein shakes (like the ones found here), but when it comes to the best weight loss protein shakes for women, DIY is the route to take!

Here's how to unlock the power of protein — and some great protein shake recipes!

Protein is the key to weight loss and muscle building. Here’s what you need to know about protein powder.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

How to Use Protein Shakes for Weight Loss

Studies show that protein is a nutrient that helps you maintain lean body mass, keeps you full for long time periods, and allows you to burn extra calories throughout the entire day.

Higher protein diets help reduce body fat so you can achieve the lean body you desire in no time.

When using protein shakes for weight loss, drink them in place of meals or between meals, depending on the quantity you drink and the calorie content of the shakes.

Weight loss calorie needs for women are usually about 1,200-1,500 calories per day.

Studies show that consuming three meals plus two snacks daily is associated with a lower body mass index (BMI) and long-term weight loss maintenance.

Depending on your individual calorie needs and meal plan, this might equate to eating three 300 to 350-calorie meals plus two 200-calorie snacks each day.

To use protein shakes for weight loss, drink them in place of a meal or choose a lower-calorie shake as a between-meal or post-workout snack.

Adjust your portion size to meet calorie and weight loss goals.

A good rule of thumb is to drink weight loss shakes for women containing about 200-300 calories each.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

What Are the Different Types of Protein Powder?

Various different protein powders are available for creating your own protein shakes at home.

Examples include:

Whey
Casein
Egg
Soy
Pea
Hemp
Rice
Protein blends

The source of protein isn’t the only thing that differentiates between the numerous protein powders often used for homemade protein shakes.

Protein concentrates contain mostly protein plus some carbohydrates and dietary fat.
Protein isolates contain about 90-95% protein after much of the carbohydrates and fat get removed.
Protein hydrolysates provide partially broken down proteins that are absorbed more quickly by the body.

When choosing protein powder for making homemade protein shakes for weight loss in women, pick a powder that’s free from or low in added sugar, preservatives, and other fillers.

Check the ingredient and nutrition facts label to learn more about what's in your favorite protein powder.

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

The Best Weight Loss Protein Shakes for Women

Use the following protein shake recipes when you want to drop excess weight, stay lean, or have a convenient meal or snack that's loaded with essential nutrients when you’re on the go.

For each of the weight loss shake recipes below, simply combine all ingredients in a blender and blend them together until the shake reaches a smooth consistency.

Ice is optional but can make your weight loss protein shake more refreshing!

Coffee Mocha Protein Shake

This mocha weight loss protein shake recipe helps energize you first thing in the morning and fills you up without the extra calories.

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Chocolate protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened chocolate almond milk	80 calories	2 grams	4 grams	6 grams
1/2 Cup Black coffee	2 calories	0 grams	0 grams	0 grams
2 Teaspoons Unsweetened cocoa powder	8 calories	0 grams	2 grams	0 grams
To taste Stevia	0 calories	0 grams	0 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	190 calories	27 grams	7 grams	6 grams

Matcha Green Tea Protein Shake

This matcha green tea protein smoothie recipe gives you the boost of energy you desire from fat-burning caffeine, and antioxidants in it help fight chronic diseases and aging.

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Vanilla protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
2 Teaspoons Matcha green tea powder	20 calories	0 grams	1 gram	0 grams
1/2 Teaspoon Vanilla extract	6 calories	0 grams	0 grams	0 grams
1/8 Cup Avocado	30 calories	0 grams	2 grams	3 grams
1/2 Cup Raw spinach	3 calories	0 grams	1 gram	0 grams
To taste Stevia	0 calories	0 grams	0 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	219 calories	27 grams	7 grams	8 grams

Chocolate Peanut Butter Protein Shake

Weight loss shakes don’t have to taste boring or bland.

This chocolate peanut butter weight loss protein shake for women is as delicious as it is nutritious!

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Chocolate protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
1 Teaspoon Unsweetened cocoa powder	4 calories	0 grams	1 gram	0 grams
1/2 Tablespoon Peanut butter	45 calories	2 grams	2 grams	4 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	209 calories	29 grams	6 grams	9 grams

Thin Mint Protein Shake

This thin mint weight loss protein shake recipe is refreshing and will curb your sweet tooth and appetite when weight loss for women is your goal.

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Chocolate protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
1 Teaspoon Unsweetened cocoa powder	4 calories	0 grams	1 gram	0 grams
1/2 Banana	53 calories	1 gram	13 grams	0 grams
1 Teaspoon Peppermint extract	0 calories	0 grams	0 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	217 calories	28 grams	17 grams	5 grams

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Cherry Almond Protein Shake

Change things up with this cherry almond protein shake recipe when you’re in the mood for something that's sweet, energizing, and loaded with fiber and other essential nutrients.

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Vanilla protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
1/4 Cup Pitted cherries	24 calories	0 grams	6 grams	0 grams
1/2 Tablespoon Almond butter	49 calories	2 grams	2 grams	4 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	233 calories	29 grams	11 grams	9 grams

Banana Bread Protein Shake

The nutmeg in this banana bread protein shake recipe adds a boost of flavor to an already mouth-watering meal replacement.

Try it for yourself and watch the weight melt off!

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Vanilla protein powder	100 calories	25 grams	1 gram	0 grams
1 Cup Unsweetened plain almond milk	30 calories	1 gram	1 gram	3 grams
1/2 Small banana	45 calories	1 gram	12 grams	0 grams
1/2 Container Plain low-fat Greek yogurt	73 calories	10 grams	4 grams	2 grams
1/4 Teaspoon Ground nutmeg	0 calories	0 grams	0 grams	0 grams
Dash Splenda	0 calories	0 grams	0 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	248 calories	37 grams	18 grams	5 grams

Pumpkin Spice Protein Shake

Try this pumpkin-flavored weight loss protein shake recipe in the fall or any time of year to spice things up a bit.

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 Scoop Vanilla protein powder	100 calories	25 grams	1 gram	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
1/4 Cup Pumpkin puree	20 calories	1 gram	5 grams	0 grams
1/2 Teaspoon Vanilla extract	6 calories	0 grams	0 grams	0 grams
1 Teaspoon Pumpkin pie spice	5 calories	0 grams	1 gram	0 grams
Dash Splenda	0 calories	0 grams	0 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	191 calories	28 grams	9 grams	5 grams

Triple Berry Protein Shake

Get in your daily dose of antioxidants with this nutritious triple berry weight loss protein shake recipe!

	CALORIES	PROTEIN	CARBOHYDRATES	FAT
1 1/2 Scoops Vanilla protein powder	150 calories	38 grams	2 grams	0 grams
2 Cups Unsweetened plain almond milk	60 calories	2 grams	2 grams	5 grams
1/8 Cup Strawberries	7 calories	0 grams	2 grams	0 grams
1/8 Cup Blueberries	11 calories	0 grams	3 grams	0 grams
1/8 Cup Raspberries	8 calories	0 grams	2 grams	0 grams
1 Handful Ice cubes	NA	NA	NA	NA

TOTALS	236 calories	40 grams	11 grams	5 grams

You can adjust portion sizes as needed to increase or decrease the calorie content of your shake, based on your weight loss meal plan.

For example, you might consume a 300-calorie shake for a meal replacement or a 200-calorie protein drink as a between-meal snack.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Best Weight Loss Protein Shakes for Women: Shake Up Your Diet! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Best Workout Supplements for Women: Enhance Your Exercise!

Dr. Anthony Balduzzi — Sat, 28 Aug 2021 01:00:56 +0000

Does your exercise need a little boost? You need the best workout supplements for women!

We all know how important it is to stay active and to eat healthily.

But sometimes, it feels like time is not on our side!

Between taking care of kids and your partner, all of your energy can be zapped before you have time to focus on yourself.

That's where the best workout supplements for women come in!

If you struggle to find the energy for your workouts, these supplements can ensure that the time you do spend working out is optimized and you get a boost on the days that you need it.

Ready to unlock the power of protein? Here are the best protein powders for women.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Best Workout Supplements for Women: Pre-Workout

Pre-workouts are a great tool to help find and sustain the energy you need for a thorough workout.

Because every pre-workout is slightly different, it's important to read their effects and determine which would help you the most with your personal workout goals.

Creatine

Creatine is a naturally occurring molecule in our cells.

Its essential function is to create bursts of energy and promote muscular gains, making it a great pre-workout.

As one of the most studied and most taken sports supplements, it's widely seen as safe and effective.

In particular, those who participate in weight training have found muscular gains with the help of creatine.

Beta-Alanine

Beta-alanine helps your body prevent muscle fatigue, increase muscle growth, and help with sustained endurance.

This supplement can be used as a pre-workout and a post-workout.

Beta-alanine is typically most effective for workouts lasting longer than 4 minutes, rather than shorter workouts (less than 1-minute).

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Click here to learn more about SuperFuel: the delicious “secret weapon” womens are using to feel energized 24/7 and finally stay consistent with healthy eating. Learn more »

Citrulline

Citrulline is an amino acid occurring within our bodies and is also available in some foods.

When taken as a pre-workout, citrulline has been found to increase blood flow to your tissues.

This can assist your body to receive the oxygen and nutrients it needs to perform well during exercise and muscle building.

Studies have shown that citrulline has improved endurance in bikers and helped weight lifters to increase their repetitions.

BCAAs

BCAAs — or branched-chain amino acids — include leucine, isoleucine, and valine.

These compounds have been found to improve mental and physical endurance specifically among runners.

Additionally, BCAAs have been studied to reduce muscle fatigue after activities like weight lifting or running.

BCAAs are taken as a pre-workout and a post-workout.

The Immune Booster Women 40+ Are Using To Kill Viruses & Feel Younger…

As women age, our immune systems get weaker. It’s a fact. After 40, you become more vulnerable to viruses, cancers, and even Alzheimer’s disease. Average women just let this all happen. But now, with Immune Booster RX, you can take the power back.

Click here to learn about Immune Booster RX, the science-based immune booster for women 40+ »

Best Workout Supplements for Women: Fat Burners

Pre-workouts do a great job of extending our motivation to work out and reducing common barriers like fatigue or soreness.

However, there are also a few specific compounds that work as fat burners in our bodies.

That may sound like a myth, but it's true!

Read on to learn how you can use fat burners as one of the best workout supplements for women.

Green Tea

Green tea has been used for centuries for its antioxidant properties and is lauded as one of the healthiest drinks on the planet.

The caffeine within green tea acts as a stimulant to help your body burn fat and improve athletic performance.

Additionally, there are specific antioxidants within green tea called catechins that boost metabolism.

Green Coffee Extract

While we already know that caffeine is helpful in reducing unwanted fat, green coffee extract helps in an additional way.

The extract is taken from beans that are not roasted yet (and are still green), so they still have chlorogenic acid within them.

Studies have shown that this chlorogenic acid has helped to reduce overall body weight.

Capsaicin

Capsaicin is a property found in chili peppers that is connected to burning fat.

It has been shown that capsaicin extract can increase your metabolic rate, burn fat tissue and decrease cravings.

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Click here to learn more about Burn RX: the powerful & research-backed formulation of 17+ ingredients that improve your metabolism, fat burning, blood sugar, and energy levels »

Staying Motivated

Supplements provide an extra edge to your workout.

But if you still need help refining your diet and exercise routine, look no further than the free Fit Mom Jumpstart.

Our plan will provide you with the structure you need for a realistic diet and exercise plan.

No crash dieting, no three-hour gym sessions.

Thousands of moms have benefited from the Fit Mom Jumpstart, and you can be next!

Take the next step to perfecting your exercise routine and join the Sisterhood today!

Dr. Anthony Balduzzi

Founder, Fit Mother Project & Fit Father Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Mother Project and Fit Father Project to help busy moms and dads get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Best Workout Supplements for Women: Enhance Your Exercise! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

What Is the Best Diet for Women Over 40?

Erin Coleman — Sat, 07 Aug 2021 01:00:06 +0000

The best diet for women over 40 is one that considers both caloric and nutritional requirements.

Knowing which foods work best for you and your needs will help you to create an amazing body that lasts a lifetime.

Eating whole foods is the best weight loss and healthy eating strategy for numerous reasons.

Whole foods are loaded with nutrients as they haven’t been processed, or altered in any way.

They are the foods you find in nature.

Whole foods are free from added sugars, preservatives, other fillers, and are usually lower in calories (and higher in fiber) than processed foods.

Because whole foods are loaded with vitamins, minerals, and other essential nutrients, these foods maximize energy during weight loss.

They also prevent nutrient deficiencies that can take a toll on your health.

But the best diet for women over 40 is more than just whole foods.

Here's what you need to know to choose the diet that's right for YOU!

You don’t have to starve yourself to reach and maintain a healthy weight! It’s time to start rethinking dieting.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

What Makes Weight Loss Over 40 Work?

There are numerous key components of the best diet for women over 40.

When broken down into individual parts, planning weight loss meals and menus can feel like a breeze. An effective weight loss diet over 40 includes:

The Right Number of Calories

Planning a weight loss diet for women over 40 involves controlling your calorie intake.

Increased age is associated with lower calorie requirements, as metabolism tends to slow down the older you are.

To maintain a healthy weight, the Dietary Guidelines for Americans suggest women over 40 eat the following number of calories based on how active they are:

Age 41-50: 1,800-2,200 calories
Age 51-60: 1,600-2,200 calories
Age 61 and older: 1,600-2,000 calories

If weight loss is your goal, subtract 500-1,000 calories from your usual intake.

For many women, this means eating just 1,200-1,500 calories per day (up to 1,800 calories for women who weigh more or are very active).

To follow a reduced-calorie diet for weight loss, aim to eat about:

3 meals containing about 300-350 calories each
2-3 snacks containing 200-250 calories each

Lots of Vegetables

There are three main categories of vegetables.

Starchy vegetables are rich in carbohydrates and sometimes protein too, and non-starchy vegetables are much lower in calories and carbs.

Aim to fill half of each plate with non-starchy vegetables during weight loss and one-fourth of your plate with starchy foods.

Examples of the various types of vegetables include:

Non-Starchy Veggies: lettuce, spinach, other leafy greens, cabbage, onions, cucumbers, tomatoes, bell peppers, celery, mushrooms, asparagus, zucchini, broccoli, and cauliflower.
Protein-Rich Starchy Vegetables: peas, black beans, kidney beans, garbanzo beans, lentils, and other legumes.
Other Starchy Veggies: corn, yams, squash, and sweet potatoes.

All vegetables are loaded with fiber, which enhances weight loss by boosting satiety and keeping you full longer.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Protein

Protein foods aid in weight loss because they increase satiety, help your body burn extra calories, and enhance muscle maintenance during weight loss.

Fill one-fourth of your plate with nutritious protein foods like organic lean meats, chicken, turkey, fish, seafood, eggs, tofu, and seitan.

Limit red meat and steer clear of processed meats like bacon, sausage, ham, cold cut meats, and hot dogs.

Protein Shakes

Protein shakes make excellent meal replacements or satiating snacks during weight loss, and are usually good sources of calcium.

To create your own homemade protein shake mix together whey, casein, egg, or plant-based protein powder with water or milk.

Add in fruit or nut butter if you desire, blend it with ice, and enjoy!

How much protein do you need per day? Calculate your daily protein intake!

Calcium-Rich Foods

Foods rich in calcium are crucial for maximizing bone health in women, and many of these foods are loaded with vitamin D and protein.

Aim to consume 2-3 servings of dairy foods or calcium-rich substitutes daily.

Examples include low-fat milk, Greek yogurt, low-fat cottage cheese, reduced-fat cheese, almond milk, soy milk, other plant milk, and vegan yogurts (such as soy or almond milk yogurt).

Heart-Healthy Fats

Nutritious fats are an important part of the best diet for women over 40.

These fats increase satiety, maximize brain health, and help keep your hair, skin, and nails healthy.

Choose a heart-healthy fat at each meal and snack to complete weight loss meal plans for women over 40.

Examples include avocados, nuts, seeds, nut butter, olive oil, other plant oils, olives, fatty fish or fish oil, and hummus.

Dip fruit in nut butter, cook with olive oil, dip veggie sticks in hummus, add avocados to salads and sandwiches, snack on nuts between meals, top yogurt or cottage cheese with seeds, and take a fish oil supplement if your doctor recommends it.

No Processed Foods

Cutting back on processed foods aids in weight loss over 40 and can improve your overall health and wellness.

Processed foods are often loaded with added sugar or sodium, and contain less fiber than many whole foods.

Examples of foods to avoid when following the best weight loss diet for women over 40 include sweets, sugary drinks, potato chips, processed meats (hot dogs, regular bacon, ham, etc.), white rice, white bread, regular pasta, fried foods, baked goods, and pizza.

Limit Alcohol

Alcohol is linked with certain types of cancer and contains 7 calories per gram vs. the 4 calories per gram in protein and carbohydrates.

Mixing alcohol with sugary drinks or other mixers further boosts its calorie content, and these calories don’t nourish your body.

Steer clear of alcoholic drinks if you can or limit them as much as possible for effective weight loss in women over 40.

Choose water, coffee, and green tea instead.

Find out if drinking alcohol and losing weight can be done at the same time!

Sustainability

Some of the most effective short-term weight-loss diets are difficult to maintain for life.

When weight loss is your goal, choose a well-balanced diet you can continue indefinitely.

Losing weight at a slower pace of 1-2 pounds per week might not sound desirable, but this rate of weight loss is most effective for long-term success vs. a temporary quick fix.

Gender-Specific Components

What works for weight loss in men might not necessarily be right for women.

While the concept is the same, women over 40 have unique nutritional and weight loss needs compared with men and younger women.

The best weight loss diet for women over 40 is something that's specifically designed for women in this age category.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Do Popular Weight Loss Diets Work?

You might have heard about some popular weight-loss diets, many of which are effective in the short term.

But fad diets aren’t always sustainable for life, especially if they’re very restrictive or drastically reduce certain food groups.

Examples of some popular weight-loss diets include:

Low-Carb Diets

Low-carb diets help reduce your overall calorie intake for weight loss, especially when you limit or avoid added sugars, sugary drinks, and refined grains (white bread, white rice, baked goods, etc.).

But drastically cutting carbs can drain your energy and is often difficult to maintain long term.

Cutting unhealthy carbs is an excellent weight loss strategy, but keep nutritious carbohydrates in your diet.

Examples include legumes, nuts, seeds, whole grains, fruits, and vegetables.

Doing so makes it easier to adhere to a weight loss diet, and helps prevent nutrient deficiencies.

Low-Fat Diets

Like low-carb diets, low-fat diets help reduce your overall calorie intake for weight loss.

That's because fat contains 9 calories per gram and carbs and protein each provide 4 calories in each gram.

While low-fat diets can be effective for dropping weight, they may not be as satisfying as other weight-loss diets because fat helps boost satiety.

Everybody is different but you may prefer a well-balanced diet vs. low-fat or low-carb dieting for weight loss.

Vegetarian and Vegan Diets

Cutting out meat or other animal-based foods is an effective way to cut calories when weight loss over 40 is your goal.

Studies show that switching from a standard American diet to a vegetarian diet, especially a vegan (entirely plant-based) meal plan, works for weight loss in overweight adults.

But if you choose a vegan diet for weight loss, carefully plan menus to prevent nutrient deficiencies. Taking dietary supplements can help.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Ketogenic Diets

Following a ketogenic diet is another effective weight loss strategy, especially short-term.

But studies show that while weight loss using ketogenic diets usually peaks at about five months, the diet is difficult to sustain long term.

Keto diets are high in dietary fat, low in protein, and very low in carbohydrates.

They often boost satiety and help your body burn fat as fuel, but can lead to fatigue and nutrient deficiencies over time.

Paleo Diets

Paleo diets are loaded with nutritious, whole foods that aid in weight loss.

These diets are rich in fruits, vegetables, nuts, seeds, lean meats, fish, and plant oils – but lack grains, legumes, potatoes, and dairy foods.

They are low in sodium and free from added sugar and highly processed foods.

But because Paleo diets are restrictive, they can be difficult for some people to maintain indefinitely.

Very Low-Calorie Diets

Very low-calorie diets (VLCDs) contain just 500-800 calories (or less) daily and can lead to a drastic weight loss of 3-5 pounds per week.

VLCDs can lower your risk of obesity-related health problems but require medical supervision.

That's because while very-low-calorie diets are effective for weight loss, they aren’t sustainable long term because of difficulty with adherence, possible side effects, and the risk of nutrient deficiencies.

Ask your doctor if a short-term VLCD is right for you.

Meal Replacement Diets

Using meal replacement shakes or bars can help you cut calories for weight loss, especially if you’re always on the go.

But while replacing meals with shakes or bars is an effective weight loss strategy, avoid substituting every meal with supplements.

Some ready-to-drink protein shakes and bars are loaded with sugar and other additives, so be careful which ones you choose.

We recently launched an amazing new formula of SuperFuel, which includes additional nutrients and less than 1g of sugar per serving.

Homemade protein smoothies containing protein powder, plant milk, and fruit or nut butter work well!

Choose the best weight loss diet plan for women and start succeeding today!

What is the Best Diet for Women Over 40?

The best weight loss diet for women over 40 is well-balanced, sustainable for a lifetime, and specifically designed for women’s unique nutritional needs.

The Fit Mother Project 30X (FM30X) is a comprehensive weight loss plan created for women who lead busy lives but want to take control of their health.

Want to give FM30X a try? Sign up for the FREE Fit Mom Jumpstart.

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post What Is the Best Diet for Women Over 40? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Is Kombucha Good for You? Learn the Surprising Truth!

Erin Coleman — Tue, 20 Jul 2021 01:00:25 +0000

The answer to the question “is kombucha good for you” might surprise you, as it's more complex than you may think.

Knowing more about the pros and cons of drinking kombucha tea can help you make an informed decision about whether or not it's for you!

Kombucha is a type of fermented tea that offers numerous health benefits.

Because it's been fermented, kombucha contains probiotics in addition to the antioxidants found in non-fermented tea.

Kombucha is often made from black, green, red, or white tea. Adding kombucha to your meal plan can help you reap its many benefits.

While kombucha offers numerous health benefits, it isn't for everybody.

Check with your doctor or avoid kombucha if you take certain medications, you're thinking about becoming pregnant, or you're pregnant or breastfeeding.

If you experience gas or other unpleasant symptoms after drinking kombucha, cut back on it or eliminate it altogether.

Keep reading to find out if kombucha is good for YOU!

What about zero-calorie drinks? Are THEY healthy? Find out here!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Is Kombucha Good for You?

Is kombucha good for you? It certainly can be! Naturally sweetened kombucha offers the following health and wellness benefits:

Healthy Gut

Consuming probiotics (good bacteria) in kombucha provides numerous benefits for your gut health.

Studies show that probiotics can prevent or reduce intestinal disorders, such as diarrhea and other digestive problems.

Therefore, maintaining the right balance of good vs. bad bacteria in your gut by drinking kombucha can improve your overall quality of life!

Improved Mental Health

Anxiety and depression are common mental health struggles you or a loved one may suffer from.

All-natural solutions can improve your mood without the need for medications in some cases.

Studies show that consuming probiotics can reduce depression, anger, and fatigue while improving sleep quality and your overall physiological well-being.

Strong Immune System

Both probiotics and antioxidants found in kombucha can strengthen your immune system, helping you better fight off illnesses and chronic diseases.

Examples of antioxidants found in many types of kombucha include polyphenol compounds and vitamin C.

Kombucha prepared with green tea is especially rich in disease-fighting antioxidants.

Learn how to keep your immune system strong and fight viruses, bacteria, and stress!

Faster Metabolism

Studies show that caffeine found in kombucha can increase your body's metabolism and enhance fat burning, which aids in healthy weight management.

Your metabolism affects the number of calories your body burns throughout the day.

To reap the many benefits linked with caffeinated kombucha, choose brands made with green, white, or black tea.

More Energy

Unsweetened or naturally sweetened kombucha is low in calories, but the caffeine in it offers a quick boost of energy.

This allows you to burn more calories during workouts and all throughout the day!

Healthy Weight Management

The reason kombucha aids in healthy weight management is two-fold.

Caffeine in tea gives your metabolism a boost, and unsweetened or minimally sweetened kombucha helps fill you up without the extra calories.

Research studies confirm that probiotics in kombucha aid in healthy weight management and enhance weight reduction.

Lower Disease Risks

Another health benefit linked with consuming kombucha regularly is its effect on chronic disease reduction.

Studies show that kombucha can reduce high cholesterol, which lowers your risk of heart problems.

Additional studies found that regular tea consumption (3-4 cups daily) reduces your risk of obesity and diabetes.

Improved Brain Health

Antioxidants and probiotics found in Kombucha enhance cognition and brain health.

Researchers found that green tea can reduce anxiety and improve memory, attention, and overall brain functioning.

Find out how to make your mind happy by training your mental health!

Are There Drawbacks of Drinking Kombucha?

Is Kombucha good for you? While you can reap many health and wellness benefits by including kombucha in your meal plan, some potential drawbacks exist too.

Taste

While unsweetened or lightly sweetened kombucha is good for you, the taste can take some getting used to.

Kombucha's sweet-tart flavor can turn some people off, at least initially.

When choosing kombucha, pick varieties that contain a tiny bit of natural sweeteners like fruit, juice, herbs, or Stevia.

Steer clear of teas containing a lot of added sugar or artificial sweeteners.

Added Sugar

Because of its tart taste, some ready-to-drink kombucha brands contain added sugar, which isn't the best choice for your health.

Added sugar increases your risk of obesity and obesity-related diseases like diabetes, heart disease, and cancer.

Limit added sugar as much as possible and check the nutrition facts labels to find out if added sugar is present in your favorite ready-to-drink kombucha.

While sugar is needed for fermenting kombucha, most of the sugar gets consumed during the fermentation process.

Choose kombucha brands containing less than 3 grams of added sugar per serving (ideally no added sugar).

Learn how to reduce sugar addiction and recognize sugar addiction symptoms!

Artificial Sweeteners

Artificial sweeteners, such as acesulfame potassium, aspartame, saccharin, sucralose, and neotame, taste sweet like sugar but are calorie-free.

While you might think that artificial sweeteners are better than added sugar, studies show they aren't the best option.

Such sweeteners can affect your body's insulin levels, gut bacteria balance, junk food cravings, and risk of obesity and type 2 diabetes.

Steer clear of artificial sweeteners whenever possible.

Digestive Problems

While kombucha offers numerous health benefits, some people experience side effects from drinking a lot of it.

For example, it may cause digestive problems (gas, nausea, vomiting, etc.) when you drink it in large amounts.

If you experience gas, bloating, or other unpleasant symptoms after consuming kombucha, try cutting back on it.

Infection Risks

If you have a sensitive immune system, drinking home-brewed kombucha might not be the best option for you.

Home brewed teas don't go through a pasteurization process, which means there's a risk of harmful microbe growth.

If you have a weak immune system, you may want to avoid home-brewed kombucha in favor of store-bought, pasteurized varieties.

Tooth Erosion

Drinking a lot of kombucha might negatively affect your teeth, as it contains acids that can erode tooth enamel.

To protect your teeth, drink water or rinse your mouth with water after drinking acidic beverages.

Alcohol

Kombucha often contains a small amount of natural alcohol, which develops during the fermentation process.

So if you're pregnant, trying to become pregnant, or breastfeeding, it's best to pass on the kombucha or ask your doctor if any brands are safe for consumption.

Find out if drinking alcohol and losing weight can be done at the same time!

Liver Problems

While rare, drinking large amounts of kombucha may cause liver problems, such as inflammation, liver toxicity, lactic acidosis, or jaundice, in some people.

If you have liver problems or are at risk of developing them, consider avoiding kombucha or ask your doctor if it's safe for you.

Medication Interactions

Herbs can interact with some medications.

If your kombucha contains herbs as ingredients and you take medications, check-in with your doctor to make sure the herbs don't negatively interact with your medicines.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Which Brands of Kombucha Are Best?

If you're looking for healthy varieties of store-bought kombucha, consider the following brands flavored with natural juices, fruits, herbs, stevia, erythritol, or monk fruit instead of added sugar or artificial sweeteners.

GT's

GT's is made with all-natural ingredients.

The gingerade flavor consists of green tea, black tea, kiwi juice, and ginger juice.

It also contains naturally occurring alcohol, so avoid this drink if you're pregnant or trying to become pregnant.

GT's gingerade contains 50 calories per bottle and 0 grams of added sugar.

Humm

Humm is Whole360 approved.

It contains 30 calories per can, 0 grams of added sugar, and the following ingredients: organic carbonated kombucha (filtered water, organic green tea, organic black tea, organic white grape juice, and kombucha cultures), organic flavors, natural flavors, probiotics, and Vitamin B12.

Wild Tonic

Wild Tonic is all-natural and contains just 40 calories per serving.

Ingredients in the blueberry basil flavor include water, honey, tea, raw cultures, blueberry juice, basil, and probiotics.

Its alcohol content is less than 5%, but consult with your doctor if you're pregnant or breastfeeding.

Yogi

Yogi isn't ready-to-drink, but you can easily brew it.

Simply bring water to just boiling and place 1-2 tea bags in each cup of water.

Ingredients in Yogi include o

Remedy

Remedy is sugar-free but contains natural zero-calorie sweeteners.

Ingredients include carbonated water, green tea, black tea, kombucha cultures, erythritol, stevia, and natural flavors.

Remedy contains just 5 calories per serving and 0 grams of added sugar.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Homemade Kombucha Recipe

Making kombucha at home is a multiple-step process.

While sugar is an ingredient in the first and seconds steps of making kombucha, most sugar gets consumed during the fermentation process.

The longer your tea ferments, the more sugar gets consumed (eliminated) and the less sweet the tea tastes.

If you're up for it, try the following homemade kombucha recipe:

Step 1: Making Scoby

Scoby Ingredients

7 cups of clean water
1/2 cup of white sugar
4 bags of black tea or 1 tablespoon of loose leaf tea
1 cup of unpasteurized, unflavored, store-bought kombucha
2 jars that hold at least 1/2 gallon or one jug that holds at least 1 gallon
Tightly woven cloth (coffee filters, paper towels, napkins, cheesecloth, etc.)
Rubberbands

Scoby Instructions

Boil the water in a pot.
Remove from heat and dissolve sugar in the water.
Add tea and allow it to steep while the water cools to room temperature for a few hours.
Pour the tea into the jars.
Add in store-bought kombucha (make sure to include the solid bits).
Cover the tea with a few layers of tightly-woven cloth and secure it with a rubber band.
Place the mixture somewhere dark at room temperature for 1-4 weeks until a 1/4 inch of scoby forms.
Keep the scoby in its original tea until you’re ready to complete step #2.

Step 2 First Fermentation

First Fermentation Ingredients

14 cups of clean water
1 cup of white sugar
8 bags of black or green tea or 2 tablespoons of loose leaf tea
2 cups of unflavored kombucha (from a previous batch or unpasteurized, unflavored, store-bought kombucha)
1 or 2 scobys (1 for each container)
2 jars that hold at least 1/2 gallon or one jug that holds at least 1 gallon
Tightly woven cloth (coffee filters, paper towels, napkins, cheesecloth, etc.)
Rubberbands

First Fermentation Instructions

Bring the water to a boil in a pot.
Remove it from heat and dissolve sugar into the water.
Add tea and allow it to steep while the water cools to room temperature for a few hours.
With clean hands, gently remove scoby from the tea and place it on a clean plate.
Pour sweetened tea into jars, and add in the unflavored starter kombucha.
Gently place scoby in each jar and cover it with a few layers of tightly-woven cloth. Secure it with a rubber band.
Set each jar in the dark at room temperature for 6-10 days.
Begin tasting the tea after 6 days by drawing out some tea with a straw. It should taste mildly sweet and vinegary.
The warmer the air temperature, the faster the kombucha ferments.
The longer the tea ferments, the more sugar gets consumed and the less sweet it tastes.
Reserve 2 cups from this batch to use as starter kombucha for your next batch. Leave it in a sealed jar with scoby.
Use the remaining tea during a second fermentation (step 3).

Step 3 Second Fermentation

Second Fermentation Ingredients

Homemade kombucha from the first fermentation
Flavoring (1-2 tablespoons of mashed fruit or 100% juice, 1-2 teaspoons of honey, an orange slice, candied ginger, Stevia, erythritol, herbs, etc.).
Fermentation bottles with airtight seals

Second Fermentation Instructions

Strain the kombucha and funnel it into bottles, leaving about 1 1/2 inches at the top.
Add sweetener of your choice and seal each bottle tightly with a lid.
Let the tea ferment in the dark at room temperature for 3-10 days.
Strain out the fruit before serving kombucha if you'd like.
Place kombucha in the fridge to slow down the carbonation process.
Add 1 tablespoon of chia seeds per 1 cup of tea (optional).
Serve and enjoy!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Is Kombucha Good for You? Learn the Surprising Truth! appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Premade Protein Shakes: Are They Good for You?

Erin Coleman — Sat, 10 Apr 2021 01:00:12 +0000

If you're interested in adding premade protein shakes to your menu, you're probably wondering if these convenient drinks are good for you.

The answer is: it depends.

Knowing which premade protein shakes are healthy and which to avoid is the key to maximizing your health and maintaining your ideal body weight.

Ready to learn more about premade protein shakes and whether or not you should be drinking them? Keep reading!

Are energy drinks bad for you? Find out the surprising truth!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Are Premade Protein Shakes Healthy?

Generally speaking, protein shakes are healthy for you — but not all premade protein shakes are a good option.

Many contain added sugar, artificial sweeteners, or other additives that aren't beneficial for your health.

Examples of ingredients to choose and those to avoid in ready-to-drink protein shakes (or homemade protein shakes) include:

Healthy Ingredients

Whey, casein, milk, or egg protein
Hemp, pea, rice, nut, soy, or other plant proteins
Water, milk, or unsweetened plant milk
Tapioca flour, brown rice flour, or oat powder
Coconut oil, sunflower oil, canola oil, and other plant oils
Almonds, flax seeds, and other nuts and seeds
Nut and seed butters
Avocados
Coconut or coconut powder
Turmeric concentrate
Vitamins
Minerals
Dark chocolate
Unsweetened cocoa powder
Bananas and other fruits
Vegetables, vegetable juices, or veggie powders

If you need some sweetness without the extra calories found in sugar and syrups, a little bit of Stevia, erythritol, or monk fruit is considered safe.

You might also choose honey as a natural sweetener (in moderation).

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Not-So-Healthy Ingredients

Ingredients in premade protein shakes to steer clear of, or limit as much as possible, include:

Sugar
Cane sugar
Sucrose
High-fructose corn syrup
Saccharin
Acesulfame
Aspartame
Neotame
Sucralose
Brown sugar
Molasses
Artificial colors
Artificial sweeteners
Carrageenan gum
Other artificial ingredients

When choosing ready-to-drink protein shakes, pick those containing less than 5 grams of added sugar per serving when possible.

Learn how to reduce sugar addiction and recognize sugar addiction symptoms!

Which Premade Protein Shakes Are Best?

If you do choose ready-to-drink protein shakes, pick those containing whole food ingredients that are free from added sugar, artificial sweeteners, artificial colors, and other artificial ingredients.

Examples of some of the healthiest premade protein shakes are as follows:

Iconic Protein Drinks

As a ready-to-drink protein shake, Iconic shakes are some of the best available.

The nutrition breakdown includes:

Calories: 140
Protein: 20 grams
Fat: 3 grams
Carbohydrates: 8 grams
Fiber: 4 grams
Total sugar: 0 grams

The ingredients in these premade protein shakes include filtered water, grass-fed milk protein isolate, chicory root fiber, and less than 1% of the following ingredients: cocoa powder, natural flavors, sunflower oil, sunflower lecithin, potassium phosphate, sodium phosphate, organic locust bean gum, gellan gum, sea salt, monk fruit extract, Stevia leaf extract, and mineral salt.

Iconic protein shakes are free from lactose, gluten, soy, GMOs, BPA, and carrageenan.

Aloha Protein Drinks

Aloha protein drinks contain all-natural ingredients. They can give you a quick boost of energy, aid in weight loss, and help your body recover after strenuous workouts.

The nutrition breakdown is as follows:

Calories: 170
Protein: 18 grams
Fat: 6 grams
Carbohydrates: 11 grams
Fiber: 4 grams
Total sugar: 5 grams

Ingredients in Aloha premade protein shakes include coconut milk, plant-based protein blend, coconut sugar, cocoa, acacia fiber, coconut water, natural flavors, potassium citrate, sea salt, sunflower lecithin, gellan gum, monk fruit extract, and organic coconut oil.

This nutritious protein drink is organic, gluten-free, soy-free, dairy-free, and vegan.

It's free from dyes and color additives, low in sugar, and non-GMO.

Organic Valley Protein Shakes

An Organic Valley protein shake is nutritious and delicious, and an excellent option when choosing healthy premade protein shakes is your goal.

The nutritional content of each shake is as follows:

Calories: 180
Protein: 20 grams
Fat: 6 grams
Carbohydrates: 12 grams
Fiber: 0 grams
Total sugar: 10 grams
Added sugar: 0 grams

Ingredients in Organic Valley protein shakes include organic skim milk, organic cream, coffee extract, dried coffee, organic flavor, lactase enzyme, organic vanilla flavor, gellan gum, sodium bicarbonate, Stevia, and vitamin D3.

Organic Valley protein shakes are free from lactose and gluten.

The milk used in these shakes is organic and sourced from pasture-raised cows.

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Raw Generation Protein Shakes

Consider ready-to-drink, Raw Generation protein shakes that can satisfy just about any sweet tooth and give you a long-lasting boost of energy.

The nutrition breakdown is as follows:

Calories: 210
Protein: 8 grams
Fat: 12 grams
Carbohydrates: 19 grams
Fiber: 7 grams
Total sugar: 11 grams
Added sugar: 0 grams

The few ingredients found in Raw Generation protein shakes include filtered water, cashews, dates, vanilla extract, Himalayan salt, and cinnamon.

These drinks are 100% plant-based and free from added sugar, dairy, gluten, soy, and preservatives.

Purely Inspired Protein Shakes

For convenient, clean, ready-to-drink protein, consider Purely Inspired protein shakes as a keto-friendly meal replacement or between-meal snack.

The nutrition breakdown is as follows:

Calories: 160
Protein: 20 grams
Fat: 8 grams
Carbohydrates: 3 grams
Fiber: 1 gram
Total sugar: 0 grams

Ingredients found in organic Purely Inspired shakes include filtered water, pea protein, rice protein, cocoa, sunflower oil, organic flavors, vitamins, minerals, sea salt, Stevia, gellan gum, organic locust bean gum, and monk fruit extract.

Purely Inspired protein shakes are made of 100% plant-based protein.

They are organic and free from GMOs, artificial flavors, colors, sweeteners, dairy, and gluten.

Pirq Protein Shakes

You can't go wrong when choosing Pirq protein shakes as an option when you're on the go or don't have time to cook breakfast.

The nutrition breakdown of each shake includes:

Calories: 110
Protein: 12 grams
Fat: 5 grams
Carbohydrates: 8 grams
Fiber: 3 grams
Total sugar: 0 grams

Ingredients in Pirq shakes include water, pea protein, coffee, almonds, maca, curcumin, erythritol, natural flavors, dipotassium phosphate, rice protein, sunflower lecithin, cocoa, sea salt, gellan gum, Stevia, and locust bean gum.

These premade protein shakes are plant-based and free from added sugar, gluten, dairy, soy, and GMOs.

Koia Keto Protein Shakes

Plant-based, keto-friendly Koia protein shakes are healthy and delicious.

Grab one when you're on the go, at work, or don't have time to cook a meal!

Then nutrition breakdown is as follows:

Calories: 200
Protein: 12 grams
Fat: 15 grams
Carbohydrates: 7 grams
Fiber: 5 grams
Total sugar: 1 gram
Added sugar: 0 grams

Ingredients in Koia Keto RTD protein drinks include coconut milk, medium-chain triglyceride oil, brown rice protein, pea protein, chickpea protein, coconut water concentrate, chicory root fiber, natural flavors, sunflower lecithin, sea salt, locust bean gum, gellan gum, and monk fruit extract.

Koia drinks are plant-based and keto-diet approved, with low net carbs.

They are free from dairy, gluten, soy, and GMOs.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Benefits of Protein Powder

If you're having a difficult time finding premade protein shakes that meet your expectations, consider using protein powder in homemade protein shakes instead!

Doing so is often the cheaper option and it's simple to find clean protein powder you can mix with your favorite healthy ingredients.

SuperFuel is a great option!

Flavors include chocolate, vanilla, and chocolate vegan. These powders contain a variety of vitamins, minerals, and antioxidant-rich ingredients sourced from fruits and vegetables in addition to high-quality protein.

Simply mix your favorite flavor of protein powder with water, milk, or unsweetened plant milk — or choose one of the following homemade protein shake recipes as a meal replacement, between-meal snack, or pre- or post-workout nourishment!

How much protein do we need per day? Calculate your daily protein intake!

Homemade Protein Shake Recipes

The healthy protein shake recipes below are simple to make but taste great nonetheless!

Choose a recipe based on the ingredients you have at home and your preferences.

Berry Banana Protein Shake

If you love fruit, consider this berry banana protein shake for breakfast or before (or after) your next workout.

Ingredients

1 1/2 cups of water or unsweetened almond milk
2 scoops of vanilla or strawberry protein powder
1 small banana
1 cup of strawberries or blueberries
1/2 cup of spinach
2 tablespoons of ground flax seeds
Ice (optional)

Servings: 1-2

Instructions

Blend all ingredients together in a blender until smooth.
Serve and enjoy!

Chocolate Peanut Butter Protein Shake

This delicious chocolate peanut butter protein shake will surely be a hit with your entire family!

Ingredients

1 1/2 cups of milk or unsweetened plant milk
2 scoops of chocolate protein powder
1/2 cup of oats
1 tablespoon of peanut butter powder
Ice (optional)

Instructions

Blend all ingredients together in a blender until smooth.
Enjoy your shake for breakfast, lunch, or as a between-meal snack!

Servings: 1

Vanilla Chai Protein Shake

Try this vanilla chai protein shake to curb a sweet tooth, stay full for hours, and maintain a healthy weight!

Ingredients

1/4 cup of brewed chai tea
1/4 cup of unsweetened almond milk
1 scoop of vanilla protein powder
1/2 frozen banana
1/2 tablespoon of natural almond butter
1/4 teaspoon of ground cinnamon
Water for blending

Instructions

Blend all ingredients together in a blender until smooth
Serve and enjoy!

Servings: 1

Key Lime Pie Protein Shake

Protein shakes don't have to taste boring or bland.

Consider this key lime pie protein shake recipe for yourself, your spouse, or even your kids!

Ingredients

1/2 cup of cottage cheese
1 scoop of vanilla protein powder
1 tablespoon of lime juice
1/2 cup of unsweetened almond milk
1 teaspoon of honey
1/2 cup of spinach
1 cup of ice cubes

Instructions

Blend all ingredients in a blender until smooth.
Enjoy this shake with your family!

Servings: 1

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Dark Chocolate Peppermint Protein Shake

If you have a sweet tooth but want to reduce added sugar, consider this satiating, delicious dark chocolate peppermint protein shake recipe!

Ingredients

1 frozen banana
1 cup of unsweetened almond or soy milk
1 scoop of chocolate protein powder
2 tablespoons of cocoa powder
1/4 teaspoon of peppermint extract
A pinch of salt
1 tablespoon of dark chocolate chips (optional)
Ice cubes
Greek yogurt for topping (optional)

Instructions

Blend the first eight ingredients in a blender until smooth.
Top each protein shake with Greek yogurt if you'd like and enjoy!

Servings: 1

Coffee Banana Protein Smoothie

For breakfast or pre- or post-workout fuel in the morning, consider this healthy coffee banana protein smoothie recipe!

Ingredients

1 cup of chilled brewed coffee
1 1/2 bananas, cut into chunks
1 cup of plain Greek yogurt
1 tablespoon of ground flax seeds
2 teaspoons of honey
1/2 teaspoon of ground cinnamon
1/4 teaspoon of nutmeg
Ice cubes

Instructions

Blend all ingredients in a blender until smooth.
Serve and enjoy!

Servings: 3

Carrot Cake Protein Smoothie

Get in your daily dose of veggies with this delicious carrot cake protein smoothie recipe!

Ingredients

4 medium carrots, peeled and chopped
9 ounces of vanilla Greek yogurt
1 1/2 cups of unsweetened almond milk
1/4 cup and 2 tablespoons of shredded coconut
1/4 cup and 2 tablespoons walnuts
1 tablespoon of honey
1/2 teaspoon of ground cinnamon
1/4 teaspoon of ground nutmeg
1/4 teaspoon of ground ginger
Ice

Instructions

Blend the ingredients in a blender until smooth.
Serve and enjoy!

Servings: 4

French Toast Protein Shake

As a meal replacement or between-meal snack, consider this satiating, delicious, sweet French toast protein shake recipe!

Ingredients

1/2 cup of cottage cheese
1/2 cup of unsweetened almond milk
1 scoop of protein powder
1/2 teaspoon of cinnamon
1 teaspoon of honey
1 teaspoon of maple extract
Ice

Instructions

Blend all ingredients in a blender until smooth.
Serve, and enjoy with friends or family members!

Servings: 1

Find out what and when to eat before a workout to maximize your fat loss and muscle gain.

Add Premade Protein Shakes to Your Menus

If you choose premade protein shakes because of how convenient they are, add them (or homemade protein shakes) to your meal plan the right way.

Drink a protein shake for breakfast or lunch as a meal replacement when you're tight on time or trying to lose weight.

Or, drink shakes as pre- or post-workout nourishment.

Don't overdo it with premade protein drinks, however.

Drinking one to two protein shakes daily is usually plenty.

On days you're on the go, you might rely on protein shakes a bit more.

To create healthy meals that complement premade protein shakes, aim to fill your plate the following way:

Fill half of each plate with non-starchy vegetables (leafy greens, cucumbers, bell peppers, tomatoes, green beans, asparagus, broccoli, cauliflower, zucchini, celery, etc.)
Fill one-fourth of your plate with protein foods (lean meat, chicken, turkey, fish, seafood, tofu, eggs, etc.)
Fill one-fourth of each plate with fiber-rich starches (whole grains, sweet potatoes, corn, peas, dried beans, lentils, etc.)

Add three servings of dairy foods, non-dairy equivalents (almond milk, soy milk, etc.), or protein shakes to each meal plan plus 1-2 servings of fruit daily.

Choose at least one healthy fat at each meal or add fat to homemade protein shakes to increase satiety.

Heart-healthy fats to consider include oils, avocados, nuts, seeds, nut butters, and seed butters.

For more information about premade protein shakes, healthy eating plans, weight loss, and exercise programs for women, sign up for the Fit Mother Project plan for busy moms.

Or, try a free meal plan and workout to begin your journey toward better health today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Premade Protein Shakes: Are They Good for You? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Key Nutrients for Women: Are You Getting What You Need?

Erin Coleman — Sat, 16 Jan 2021 01:00:45 +0000

You know about the importance of diet and nutrition, but are you aware of certain key nutrients for women that you should always be consuming?

Consuming these nutrients in your 30s, 40s, 50s, 60s, and beyond is the best way to stay healthy, reduce disease risks, and optimize your quality of life.

Knowing about the following 16 key nutrients for women, and how much of them to consume, is an absolute must.

Here's how to ensure you're getting what you need.

2020 is in the past! Make this your best year yet with these health trends for 2021!

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

16 Key Nutrients for Women

Calcium

Calcium is an essential mineral that's important for girls, teenagers, and women of all ages.

Your body uses it to build and maintain strong bones and teeth.

Calcium optimizes muscle function, nerve transmission, cell signaling, hormone secretion, blood calcium levels, and much more.

Calcium requirements for females of all ages include:

Age	Female	Pregnant	Lactating
0–6 months	200 milligrams
7–12 months	260 milligrams
1–3 years	700 milligrams
4–8 years	1,000 milligrams
9–13 years	1,300 milligrams
14–18 years	1,300 milligrams	1,300 milligrams	1,300 milligrams
19–50 years	1,000 milligrams	1,000 milligrams	1,000 milligrams
51–70 years	1,200 milligrams
71+ years	1,200 milligrams

Calcium-rich foods include the following:

1 cup of plain yogurt: 415 milligrams
1 cup of orange juice: 349 milligrams
5 ounces of cheese: 300-333 milligrams
3 ounces of sardines: 325 milligrams
1 cup of milk or soy milk: 300 milligrams
½ cup of firm tofu: 253 milligrams
3 ounces of canned salmon: 181 milligrams
1 cup of cottage cheese: 138 milligrams
½ cup of soft tofu: 138 milligrams
1 serving of fortified breakfast cereal: 130 milligrams
1 serving of cooked kale or turnip greens: 94-99 milligrams

In addition to eating a variety of calcium-rich foods daily, take a multivitamin supplement containing calcium or an additional calcium supplement if your doctor recommends it.

Vitamin D

Vitamin D is a fat-soluble, essential vitamin needed to maintain strong bones and optimal calcium levels.

Your body uses vitamin D to reduce inflammation and maintain a strong immune system, intramuscular function, and glucose metabolism.

Daily vitamin D requirements for girls, teenagers, and women are as follows:

Age	Female	Pregnancy	Lactation
0-12 months	10 micrograms
1–13 years	15 micrograms
14–18 years	15 micrograms	15 micrograms	15 micrograms
19–50 years	15 micrograms	15 micrograms	15 micrograms
51–70 years	15 micrograms
>70 years	20 micrograms

Foods rich in vitamin D include:

1 tablespoon of cod liver oil: 34 micrograms
3 ounces of cooked trout: 16 micrograms
3 ounces of cooked salmon: 14 micrograms
½ cup of mushrooms: 9 micrograms
1 cup of milk or soy milk: 3 micrograms
1 serving of fortified cereal: 2 micrograms
2 sardines: 1 microgram
1 large egg: 1 microgram
3 ounces of canned light tuna: 1 microgram

Most multivitamin supplements contain vitamin D. Sunlight is another source of vitamin D for your body.

If your doctor determines your blood vitamin D levels are low, they might recommend you take an additional vitamin D supplement.

Iron

Iron is another one of the key nutrients for women.

Getting enough iron in your diet and from supplements as needed is crucial, to stay healthy and avoid fatigue or other unpleasant symptoms associated with iron-deficiency anemia.

Your body uses iron to make red blood cells, which transfer oxygen from your lungs to other body tissues.

Iron needs for girls and women are as follows:

Age	Female	Pregnancy	Lactation
Birth to 6 months	0.27 milligrams
7–12 months	11 milligrams
1–3 years	7 milligrams
4–8 years	10 milligrams
9–13 years	8 milligrams
14–18 years	15 milligrams	27 milligrams	10 milligrams
19–50 years	18 milligrams	27 milligrams	9 milligrams
51+ years	8 milligrams

Foods rich in iron include:

1 serving of fortified breakfast cereal: 18 milligrams
3 ounces of cooked oysters: 8 milligrams
1 cup of cooked white beans: 8 milligrams
3 ounces of dark chocolate: 7 milligrams
½ cup of cooked lentils: 3 milligrams
½ cup of cooked spinach: 3 milligrams
½ cup of firm tofu: 3 milligrams
½ cup of cooked kidney beans: 2 milligrams
3 ounces of sardines: 2 milligrams
½ cup of cooked chickpeas: 2 milligrams
½ cup of stewed tomatoes: 2 milligrams
3 ounces of beef: 2 milligrams
1 medium potato: 2 milligrams
1 ounce of cashews: 2 milligrams
½ cup of cooked green peas: 1 milligram
3 ounces of chicken: 1 milligram
1 large egg: 1 milligram

Another key component of adding iron-rich foods to your diet is to consider the type of iron you're consuming.

Heme iron found in meats, poultry, and seafood, is better absorbed by your body than non-heme iron found primarily in plant-based foods.

Consuming vitamin C or heme iron with non-heme iron can enhance its absorption.

Zinc

Zinc is important for girls, teenagers, and women of all ages for many reasons.

Your body uses zinc to optimize cell metabolism, boost your immune system, make proteins, heal wounds, and support normal growth and development.

Daily zinc needs for females are as follows:

Age	Female	Pregnancy	Lactation
0–6 months	2 milligrams
7–12 months	3 milligrams
1–3 years	3 milligrams
4–8 years	5 milligrams
9–13 years	8 milligrams
14–18 years	9 milligrams	12 milligrams	13 milligrams
19+ years	8 milligrams	11 milligrams	12 milligrams

Foods rich in zinc include:

3 ounces of oysters: 74 milligrams
3 ounces of beef: 7 milligrams
3 ounces of crab: 7 milligrams
3 ounces of lobster: 3 milligrams
3 ounces of pork: 3 milligrams
½ cup of baked beans: 3 milligrams
1 serving of fortified breakfast cereal: 3 milligrams
3 ounces of dark meat chicken: 2 milligrams
1 ounce of pumpkin seeds: 2 milligrams
1 cup of yogurt: 2 milligrams
1 ounce of cashews: 2 milligrams
½ cup of cooked legumes: 1 milligram
1 ounce of cheese: 1 milligram
1 cup of milk: 1 milligram
1 ounce of almonds: 1 milligram
½ chicken breast: 1 milligram

You should be able to meet daily zinc needs by eating a well-balanced diet and taking a multivitamin supplement containing zinc.

Vitamin C

Vitamin C is another one of the key nutrients for women.

Vitamin C is a water-soluble, essential nutrient your body requires to maintain numerous body functions.

It's involved in protein metabolism, collagen production, wound healing, proper immune function, and reducing the damaging effects of free radicals.

Vitamin C enhances iron absorption too. Fatigue and weakness are signs of vitamin C deficiency.

Vitamin C requirements for girls and women include:

Age	Female	Pregnancy	Lactation
0–6 months	40 milligrams
7–12 months	50 milligrams
1–3 years	15 milligrams
4–8 years	25 milligrams
9–13 years	45 milligrams
14–18 years	65 milligrams	80 milligrams	115 milligrams
19+ years	75 milligrams	85 milligrams	120 milligrams

Smokers need 35 milligrams more vitamin C daily than nonsmokers.

Vitamin C-rich foods include:

½ cup of red peppers: 95 milligrams
¾ cup of orange juice: 93 milligrams
1 medium orange: 70 milligrams
¾ cup of grapefruit juice: 70 milligrams
1 medium kiwi fruit: 64 milligrams
½ cup of green peppers: 60 milligrams
½ cup of cooked broccoli: 51 milligrams
½ cup of strawberries: 49 milligrams
½ cup of cooked Brussels sprouts: 48 milligrams
½ medium grapefruit: 39 milligrams
½ cup of raw broccoli: 39 milligrams
¾ cup of tomato juice: 33 milligrams
½ cup of cantaloupe: 29 milligrams
½ cup of cooked cabbage: 28 milligrams
½ cup of raw cauliflower: 26 milligrams

Eat a wide variety of fruits and vegetables every day!

Folate

Folate is an essential B vitamin your body uses for DNA and RNA synthesis, proper cell division, amino acid metabolism, maintaining a healthy pregnancy, and preventing a type of anemia called megaloblastic anemia.

Girls, teenagers, and women should consume the following amounts of folate daily:

Age	Female	Pregnancy	Lactation
Birth to 6 months	65 micrograms
7–12 months	80 micrograms
1–3 years	150 micrograms
4–8 years	200 micrograms
9–13 years	300 micrograms
14–18 years	400 micrograms	600 micrograms	500 micrograms
19+ years	400 micrograms	600 micrograms	500 micrograms

Foods rich in folate include:

½ cup of boiled spinach: 131 micrograms
½ cup of cooked black-eyed peas: 105 micrograms
1 serving of fortified breakfast cereals: 100 micrograms
½ cup of cooked rice: 90 micrograms
4 spears of asparagus: 89 micrograms
½ cup of cooked Brussels sprouts: 78 micrograms
½ cup of cooked spaghetti: 74 micrograms
1 cup of Romaine lettuce: 64 micrograms
½ cup of avocado: 59 micrograms
1 cup of raw spinach: 58 micrograms
½ cup of cooked broccoli: 52 micrograms
½ cup of boiled mustard greens: 52 micrograms
1 slice of bread: 50 micrograms
½ cup of cooked green peas: 47 micrograms
½ cup of cooked kidney beans: 46 micrograms
¾ cup of tomato juice: 36 micrograms
3 ounces of crab: 36 micrograms
¾ cup of orange juice: 35 micrograms
½ cup of boiled turnip greens: 32 micrograms
1 small orange: 29 micrograms
1 ounce of peanuts: 27 micrograms
½ cup of papaya: 27 micrograms

Folic acid is a form of folate present in dietary supplements. Most multivitamins developed for women contain folic acid.

Vitamin B12

Vitamin B12 is another one of the key nutrients for women.

Vitamin B12 is an essential vitamin your body needs for proper metabolism, red blood cell formation, DNA synthesis, optimal neurological functioning, and much more.

Vitamin B12 needs for girls and women are:

Age	Female	Pregnancy	Lactation
0–6 months	0.4 micrograms
7–12 months	0.5 micrograms
1–3 years	0.9 micrograms
4–8 years	1.2 micrograms
9–13 years	1.8 micrograms
14+ years	2.4 micrograms	2.6 micrograms	2.8 micrograms

Foods rich in vitamin B12 include:

3 ounces of clams: 84 micrograms
3 ounces of trout: 4-5 micrograms
3 ounces of salmon: 5 micrograms
3 ounces of canned light tuna: 3 micrograms
3 ounces of haddock: 2 micrograms
3 ounces of broiled beef sirloin: 1 microgram
1 cup of low-fat milk: 1 microgram
1 cup of yogurt: 1 microgram
1 ounce of cheese: 1 microgram
1 serving of fortified breakfast cereal: 1 microgram
1 large, hard-boiled egg: 1 microgram

Some people don't properly absorb vitamin B12 and develop a condition called pernicious anemia.

Treatment often includes vitamin B-12 shots or pills.

Choline

Choline is an essential nutrient your body uses to enhance metabolism and preserve cell function and structure.

It produces neurotransmitters that optimize your mood, memory, muscle control, nervous system function, and brain health.

Daily choline requirements for girls and women include:

Age	Female	Pregnancy	Lactation
Birth to 6 months	125 milligrams
7–12 months	150 milligrams
1–3 years	200 milligrams
4–8 years	250 milligrams
9–13 years	375 milligrams
14–18 years	400 milligrams	450 milligrams	550 milligrams
19+ years	425 milligrams	450 milligrams	550 milligrams

Foods rich in choline are:

1 large hard-boiled egg: 147 milligrams
3 ounces of beef round: 117 milligrams
½ cup of roasted soybeans: 107 milligrams
3 ounces of cooked chicken breast: 72 milligrams
3 ounces of lean ground beef: 72 milligrams
3 ounces of cooked cod: 71 milligrams
1 large red baked potato: 57 milligrams
½ cup of canned kidney beans: 45 milligrams
1 cup of cooked quinoa: 43 milligrams
1 cup of low-fat milk: 43 milligrams
1 cup of yogurt: 38 milligrams
½ cup of boiled Brussels sprouts: 32 milligrams
½ cup of cooked broccoli: 31 milligrams

Eat choline-rich foods and ask your doctor about taking a supplement containing choline.

Other B Vitamins

In addition to the vitamins listed above, other essential B vitamins enhance metabolism and other body functions.

They make red blood cells and help you gain energy from the foods you eat.

A full list of essential B vitamins includes:

B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6
B7 (biotin)
B12
Folate

The Institute of Medicine offers an extensive list of B vitamins and corresponding daily requirements for girls, teenagers, and women.

Foods rich in B vitamins include poultry, fish, meat, dairy products, eggs, leafy greens, peas, beans, and fortified breakfast cereals.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Vitamin E

Vitamin E is a fat-soluble vitamin with antioxidant properties.

Your body uses it to protect against free radicals, such as smoke, pollution, and ultraviolet radiation from the sun.

Vitamin E also enhances immune function.

Vitamin E requirements for girls and women are as follows:

Age	Females	Pregnancy	Lactation
0–6 months	4 milligrams
7–12 months	5 milligrams
1–3 years	6 milligrams
4–8 years	7 milligrams
9–13 years	11 milligrams
14+ years	15 milligrams	15 milligrams	19 milligrams

Foods rich in vitamin E include:

1 tablespoon of wheat germ oil: 20 milligrams
1 ounce of sunflower seeds: 7 milligrams
1 ounce of almonds: 7 milligrams
1 tablespoon of sunflower oil: 6 milligrams
1 tablespoon of safflower oil: 5 milligrams
1 ounce of hazelnuts: 4 milligrams
2 tablespoons of peanut butter: 3 milligrams
1 ounce of peanuts: 2 milligrams
1 tablespoon of corn oil: 2 milligrams
½ cup of boiled spinach: 2 milligrams
½ cup of cooked broccoli: 1 milligram
1 tablespoon of soybean oil: 1 milligram
1 kiwifruit: 1 milligram
½ cup of sliced mango: 1 milligram
1 medium tomato: 1 milligram
1 cup of raw spinach: 1 milligram

Many multivitamin supplements for women contain vitamin E, but eat a variety of vitamin E-rich foods too!

Magnesium

An essential mineral, magnesium is naturally present in numerous foods.

Your body uses it to regulate biochemical reactions.

Magnesium optimizes muscle and nerve function, protein synthesis, blood pressure regulation, blood glucose control, heart rhythms, and energy production, as well as bone structure and RNA and DNA synthesis.

Magnesium requirements for girls and women include:

Age	Female	Pregnancy	Lactation
Birth to 6 months	30 milligrams
7–12 months	75 milligrams
1–3 years	80 milligrams
4–8 years	130 milligrams
9–13 years	240 milligrams
14–18 years	360 milligrams	400 milligrams	360 milligrams
19–30 years	310 milligrams	350 milligrams	310 milligrams
31–50 years	320 milligrams	360 milligrams	320 milligrams
51+ years	320 milligrams

Magnesium-rich foods include:

1 ounce of pumpkin seeds: 156 milligrams
1 ounce of chia seeds: 111 milligrams
1 ounce of almonds: 80 milligrams
½ cup of boiled spinach: 78 milligrams
1 ounce of cashews: 74 milligrams
¼ cup of peanuts: 63 milligrams
1 cup of soy milk: 61 milligrams
½ cup of cooked black beans: 60 milligrams
½ cup of cooked edamame: 50 milligrams
2 tablespoons of peanut butter: 49 milligrams
5 ounces of baked potato: 43 milligrams
½ cup of cooked brown rice: 42 milligrams
1 serving of fortified breakfast cereal: 42 milligrams
1 cup of yogurt: 42 milligrams
½ cup of cooked kidney beans: 35 milligrams
1 medium banana: 32 milligrams
3 ounces of cooked salmon: 26 milligrams
1 cup of milk: 27 milligrams
3 ounces of cooked halibut: 24 milligrams

Eat a variety of these foods and take a multivitamin supplement containing magnesium if your doctor recommends it.

Protein

Protein is another one of the key nutrients for women.

Protein is a key nutrient for women you require to maintain body structures and generate new tissues.

Protein keeps your metabolism going strong and boosts satiety.

Protein recommended dietary allowances (RDAs) for girls, teens, and women are:

Ages 9-13: 34 grams daily
Ages 14 and older: 46 grams per day
Pregnant and breastfeeding women: 71 grams daily

These are minimum daily needs. Your personalized protein requirements might be more than this — especially if you work out regularly, have a lot of muscle mass, or want to lose weight or maintain your weight.

Examples of protein-rich foods include:

Lean meat
Chicken, turkey, and duck
Fish and seafood
Eggs
Tofu
Setein
Milk and plant milk
Yogurt, cottage cheese, and cheese
Peas, beans, lentils, and other legumes
Nuts, seeds, and nut butters
Protein bars and protein shakes

Eat high-protein foods at each meal and snack.

In this video, we help you sort the myths from the facts to find out how much protein you need depending on your goals.

Omega-3 Fatty Acids

Omega-3 fatty acids are beneficial for brain development, cognitive functioning, mental health, fetal development during pregnancy, heart health, and much more.

These fatty acids are abundant in:

Fatty fish (salmon, herring, tuna, etc.)
Fish oil
Walnuts
Walnut oil
Flax seeds
Flaxseed oil
Canola oil
Chia seeds
Soybean oil

Daily omega-3 requirements for women include:

Life Stage	Alpha-Linolenic Acid (ALA)
Birth to 12 months	0.5 gram
Children 1–3 years	0.7 gram
Children 4–8 years	0.9 gram
Girls 9–13 years	1.0 gram
Teen girls 14–18 years	1.1 gram
Women	1.1 gram
Pregnant teens and women	1.4 gram
Breastfeeding teens and women	1.3 gram

Taking an omega-3 fatty acid supplement containing docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) is often helpful, especially if you're pregnant or breastfeeding.

The International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends adults consume at least 500 milligrams of DHA plus EPA daily.

Probiotics

Probiotics are healthy bacteria present in your gut and offer an array of health benefits.

These bacteria maximize digestive health, boost your body's immunity, aid in healthy weight management, keep your heart healthy, reduce diarrhea, and optimize mental health.

Probiotics-rich foods include:

Yogurt
Kefir
Sauerkraut
Tempeh
Kimchi
Kombucha
Miso
Pickles
Buttermilk

Probiotics are widely available as supplements too.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Fiber

Following daily fiber recommendations for women can optimize digestive health, keep cholesterol levels in check, reduce your risk of heart disease and other chronic conditions, and aid in healthy weight management.

Women should consume at least 25 grams of fiber daily. Examples of fiber-rich foods include vegetables, fruits, whole grains, legumes, nuts, and seeds.

Water

Water is an important nutrient too, as the majority of your body tissues consist of water.

Women need about 12 cups of total fluids daily.

You might need more or less than this, depending on your size and activity level.

Your urine should be clear or light yellow in color, not dark yellow.

To learn more about key nutrients for women and receive custom meal plans, as well as fat-burning workouts and health coaching support, sign up for the Fit Mother Project today!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Key Nutrients for Women: Are You Getting What You Need? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Boosting Your Immune System: 5 Ways to Stay Healthy All Year Long

Holly Smith, M.D. — Thu, 03 Dec 2020 01:00:52 +0000

Boosting your immune system is a hot topic during the winter months, but the COVID-19 pandemic has made us all focus a lot more on it, either through lifestyle or dietary changes.

The combination of COVID-19 and cold and flu season means building a strong immune system is more important now than ever.

Luckily, there are a number of ways that you can go about boosting your immune system.

This can be done by choosing foods and supplements with antioxidants and immunity-enhancing ingredients.

Keeping reading for our top tips on boosting your immune system — now and all year long.

Are you getting the vitamins and minerals you need? Here's what you need to know about daily calcium and vitamin D requirements.

Learn how to keep your immune system strong and fight viruses, bacteria, and stress!

Boosting Your Immune System: 5 Ways to Stay Healthy All Year Long

1. Make Healthy Food Choices

Nutritious eating habits are essential in boosting your immune system.

A healthy diet should include lean protein such as chicken, lean beef, or fish.

In addition to this, you also need to limit processed foods.

This includes foods high in sugars and simple starches as this can have a negative impact on your health and enhance inflammation.

Fruits and vegetables with antioxidant properties should also be included in your diet.

For example, try including foods like blueberries, grapes, leafy greens, dark chocolate, olive oil, tea, and some spices like turmeric and garlic.

Quercetin, which is found in several vegetables, including red onions, broccoli, cauliflower, kale, has been shown to have strong antioxidant and anti-inflammatory benefits.

For example, a recent study found that quercetin can inhibit the entry of an influenza virus in the early stage of infection.

In addition, quercetin has anti-inflammatory actions that can reduce lung inflammation produced by viruses that cause the common cold.

So not only will these veggies add flavor and fiber to your soup, but they can also help you stave off those nasty winter viruses!

When it comes to fats in the diet, try to stay away from high amounts of saturated fats and stick to foods that contain the omega-3 fatty acids eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and α-linolenic acid (ALA).

These omega 3 fatty acids have important immune-regulatory functions that keep inflammation at bay.

You can find EPA and DHA in fish like salmon and tuna, while ALA can be found in nuts and seeds such as flaxseed, chia seeds, and walnuts.

These 7 principles of nutrition are always true, no matter what your diet consists of. Find out what you should (and SHOULDN’T) be eating!

2. Use Immune Enhancing Herbs and Spices

When you flavor your foods, pick ingredients that also can enhance your immune system.

For example, turmeric is a great spice that you can add to soups and stews.

Curcumin, the active ingredient of turmeric, has been shown to have numerous benefits, including antiviral and anti‐inflammatory actions.

In addition to this, a recent study also found that it could be effective to manage the symptoms of people with COVID‐19.

Garlic is another great way to spice up your lunches and dinners.

This ingredient has great health benefits. Plus, research shows that garlic can help prevent viral infections by enhancing the immune response.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

3. Take a Multivitamin

There are so many vitamins and supplements on the market today, it’s hard to keep track of what actually helps, and what is just a placebo effect.

Large amounts of clinical data show that vitamins A, B6, B12, C, D, E, and folate and the elements zinc, iron, selenium, magnesium, and copper help support the immune system.

This is in addition to the fatty acids mentioned above.

Together, these all play a complementary role in supporting the immune system.

Learn how to get healthier and STAY healthy!

4. Add Immunity Boosting Supplements

In addition to vitamins and minerals, there are also other nutrients and phytochemicals that play a role in enhancing our immunity. These include:

Elderberry

Research has found that elderberry can reduce cold duration and severity of symptoms.

Another study found that flu symptoms were relieved on average four days earlier in people taking elderberry supplements.

This makes elderberries a safe and effective supplement for boosting immunity.

Beta-Glucans

Beta-Glucans are found in the cell wall of certain bacteria and fungi.

These substances increase host immune defense by activating the complement system and enhancing macrophages and natural killer cell function.

One study in 100 healthy participants found that those taking beta-glucan had significantly fewer incidences of the common cold compared to those receiving a placebo.

During the most intense infection season from November through March, the beta-glucan group had significantly fewer infections and also experienced fewer cold symptoms.

Echinacea

Echinacea has long been used as an immune supplement.

Similar to elderberry, studies have found that this supplement can decrease the duration and severity of cold symptoms.

In addition to enhancing innate immunity, echinacea also produces anti-inflammatory cytokines.

This is a great quality since it can also help prevent damage caused by proinflammatory cytokines that can occur with COVID-19.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Mushroom Extract

Mushrooms have been used for years to improve immune function.

Different mushroom extracts, such as Shiitake, can increase immune-enhancing T cells and immunoglobulins in the body.

For this reason, mushroom extracts are often found in immunity-boosting supplements.

When thinking about taking any new medication, including supplements, it is always important to first discuss this with your own doctor.

While the ones mentioned above are safe in their recommended amounts, there is always the potential for interactions with other medications or the dosage may be different based on your own personal medical issues.

But when taken correctly, the right supplements can give your immune system an extra boost and can help decrease inflammation throughout the body.

5. Experiment With Essential Oils

Essential oils, especially those containing cinnamon, eucalyptus, clove, tea tree oil, and rosemary have been found to decrease the viral and bacterial spread of certain respiratory pathogens.

Plus, they smell great and can aid in relaxation!

Essential oils can be used in a diffuser as aromatherapy, and some can be applied to the skin.

If being used on the skin (even if you're just adding the essential oils to a bath), you'll need a carrier oil — a neutral, plant-based oil that can act as a base.

Common carrier oils include sweet almond, jojoba, olive, sunflower seed, avocado, and grapeseed.

This really serves two purposes. Mainly it protects against skin irritation and skin reactions. But dilution also extends how long your essential oils will last as well.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Boost Immunity and Improve Your Health

Having a healthy immune system is the best defense in preventing colds, flu, and other viruses like COVID-19 this winter.

By incorporating these measures on a daily basis you can boost your immunity throughout the cold and flu season.

Plus, when you are healthy you can stay active and spend more time working towards your fitness goals!

Holly Smith, M.D.

B.S. Dietetics, NASM-PES Certified Trainer

Writer, Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Boosting Your Immune System: 5 Ways to Stay Healthy All Year Long appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Daily Calcium and Vitamin D Requirements: Are You Getting What You Need?

Erin Coleman — Tue, 01 Dec 2020 19:41:34 +0000

What do you know about daily calcium and vitamin D requirements? Are you certain that you're getting the nutrients you need?

Calcium and vitamin D are two essential nutrients women need to stay healthy and reduce the risk of unpleasant side effects and chronic diseases.

Knowing more about calcium and vitamin D requirements, and how to get the amount you need through diet and supplements, is crucial to optimizing your overall health and wellness.

Here's what you need to know about daily calcium and vitamin D requirements.

Taking iron supplements or adding iron-rich foods to your diet? How much iron is too much iron?

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Why Do I Need Calcium and Vitamin D?

You need calcium and vitamin D on a regular basis to maintain optimal body structures and functioning.

Calcium

Calcium is a mineral found in large amounts within your body.

You need plenty of calcium on a regular basis for proper nerve transmission, muscle function, cell signaling, and hormone secretion.

The majority of calcium in your body is found in your bones and teeth.

Not getting enough calcium can lead to weak bones over time, osteoporosis, or problems with your oral health, as well as numbness and tingling in your fingers, fatigue, muscle cramps, abnormal heart rhythms, and convulsions.

Vitamin D

Your body uses vitamin D to enhance calcium absorption and maintain adequate blood calcium and phosphate levels.

It's also needed to maximize bone strength and protect you against low bone density and osteoporosis.

Getting plenty of vitamin D in your diet daily can reduce inflammation and promote cell growth, a strong immune system, optimal neuromuscular function, and exceptional glucose metabolism.

Vitamin D deficiency might lead to muscle weakness, fatigue, pain, or depression.

This video explains basic nutrition for beginners, giving you 4 actionable ways you can eat healthier!

Daily Calcium and Vitamin D Requirements

Daily calcium and vitamin D requirements for women depends on their age, life stage, and level of calcium and vitamin D stores within their bodies.

For example, if you have low vitamin D blood levels or low bone density, your doctor might recommend you take calcium and vitamin D supplements at dosages higher than recommendations for the general population.

Calcium RDAs

Calcium recommended dietary allowances (RDAs), which are the minimum daily requirements needed to meet the needs of most people in each age and gender group, are as follows for women:

Women ages 19-50: 1,000 milligrams per day
Women over age 50: 1,200 milligrams per day
Pregnant women: 1,000 milligrams per day
Nursing women: 1,000 milligrams per day

If you've been diagnosed with low bone density or osteoporosis, your doctor might recommend you take additional calcium supplements or medications to keep your bones as healthy as possible and reduce the risk of fractures.

To meet daily calcium needs, look for multivitamin supplements (designed specifically for women) containing calcium, and incorporate calcium-rich foods into your diet daily.

Vitamin D RDAs

Vitamin D RDAs for adult women, listed in micrograms rather than milligrams, are as follows:

Women ages 19-70: 15 micrograms per day
Women over age 70: 20 micrograms per day
Pregnant women: 15 micrograms per day
Nursing women: 15 micrograms per day

Based on research, it's estimate that about 40% of adults in the United States aren't getting as much vitamin D as needed to meet the body's demands.

As with calcium deficiency, if you're deficient in vitamin D your doctor might recommend you choose vitamin D supplements in doses higher than the recommended dietary allowance.

They may suggest you eat vitamin D-rich foods, take a multivitamin supplement, and take an additional daily vitamin D supplement.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

How Much is Too Much Calcium and Vitamin D?

While getting plenty of calcium and vitamin D in your diet and from supplements is important, too much of a good thing can be problematic.

That's why the National Institutes of Health established tolerable upper intake levels, which are the maximum safe levels of nutrients for most of the population.

Calcium Upper Intake Levels

Excessive calcium can lead to kidney problems over time, kidney stones, constipation, and possibly a higher risk of prostate cancer.

Too much calcium can also interfere with zinc and iron absorption.

For this reason, it's best to avoid exceeding tolerable upper intake levels for calcium (unless your doctor recommends it), which are:

Women ages 19-50: 2,500 milligrams per day
Women over age 50: 2,000 milligrams per day

Listen to your doctor's advice when it comes to taking calcium supplements, to ensure you're not ingesting more than what's considered safe for you.

Vitamin D Upper Intake Levels

As with too much calcium, excessive vitamin D can cause health problems in men and women.

Excess vitamin D can build up in your body and become toxic over time.

It may cause blood calcium to increase to abnormally high levels and contribute to vomiting, nausea, muscle weakness, kidney stones, excessive thirst, loss of appetite, and chronic pain.

In extreme cases of vitamin D toxicity, you might experience kidney failure, heart problems, or even death.

The tolerable upper intake level for vitamin D in women ages 19 and older is:

100 micrograms per day

Don't exceed this amount of vitamin D from supplements unless your doctor tells you to.

Ingesting calcium and vitamin D from foods doesn't put you at risk of toxicity, but taking vitamin supplements in high doses, especially long-term, can be dangerous.

Join our 6-Week Program...
You'll Gain Health for Life!

In just 6-weeks on our FOUNDATIONS Program, you'll transform your health and body, for the rest of your life!

Lose Fat & Reach Your Ideal Weight
Build Muscle & Strength
Make healthy Eating Easy
Improve your mindset & Discipline
Effective Workouts for Women 40+
Daily Accountability & Coaching

Which Foods are Rich in Calcium and Vitamin D?

Use the information below when planning well-balanced menus, to ensure you choose foods rich in calcium and vitamin D.

Calcium-Rich Foods

To help meet daily calcium needs, consider adding the following calcium-rich foods to your daily meal plans:

1 cup of plain yogurt: 415 milligrams
1 cup of calcium-fortified orange juice: 349 milligrams
5 ounces of mozzarella cheese: 333 milligrams
3 ounces of sardines: 325 milligrams
5 ounces of cheddar cheese: 307 milligrams
1 cup of milk: 300 milligrams
1 cup of soy milk: 299 milligrams
1 cup of buttermilk: 284 milligrams
½ cup of firm tofu: 253 milligrams
3 ounces of canned salmon: 181 milligrams
1 cup of cottage cheese: 138 milligrams
½ cup of soft tofu: 138 milligrams
1 serving of calcium-fortified breakfast cereal: 130 milligrams
½ cup of frozen yogurt: 103 milligrams
½ cup of boiled turnip greens: 99 milligrams
1 cup of cooked kale: 94 milligrams
1 tablespoon of chia seeds: 76 milligrams
1 cup of raw cabbage: 74 milligrams

Choose a variety of calcium-rich foods daily.

Consume three servings of dairy foods, or calcium-rich non-dairy equivalents, every day if you can.

These 7 principles of nutrition are always true, no matter what your diet consists of.

Vitamin D-Rich Foods

The following foods are good sources of vitamin D:

1 tablespoon of cod liver oil: 34 micrograms
3 ounces of rainbow trout: 16 micrograms
3 ounces of sockeye salmon: 14 micrograms
½ cup of white mushrooms: 9 micrograms
1 cup of vitamin D-fortified milk: 3 micrograms
1 cup of vitamin D-fortified soy milk: 3 micrograms
1 serving of fortified ready-to-eat cereal: 2 micrograms
2 sardines: 1 microgram
1 large egg: 1 microgram
3 ounces of canned light tuna: 1 microgram

In addition to consuming three servings of dairy foods or dairy-free alternatives daily, fill one-fourth of each plate of food with protein foods – such as fish or eggs.

Fill half of your plate with leafy greens or other non-starchy vegetables.

Learn how to read food nutrition information on another level!

Can I Get Vitamin D from Sunlight?

Being outdoors in the sun is another way you can get in a daily dose of vitamin D.

Just a few minutes of sunlight exposure daily (without sunscreen) might help your body produce enough vitamin D to meet its needs.

However, the amount of vitamin D the body can produce varies from person to person, and not wearing sunscreen increases your risk of developing skin cancer.

Therefore, it's often best to make sure you eat vitamin D-rich foods and take vitamin D supplements as needed.

Learn how to create a healthier lifestyle and body with these 5 actionable tips!

Sample Menus Rich in Calcium and Vitamin D

To help ensure you meet your body's daily calcium and vitamin D requirements, consider the following menus rich in these two essential nutrients:

Day 1

Breakfast

Fortified, low-sugar breakfast cereal
Milk or plant milk
Banana slices
Sliced almonds

Snack

Greek yogurt
Blueberries, raspberries, or blackberries

Lunch

Tuna salad over leafy greens
Sliced hard-boiled eggs
Tomatoes, cucumbers, bell peppers, and mushrooms
Mozzarella cheese
Oil-based salad dressing (optional)

Snack

A low-sugar protein bar

Dinner

Grilled chicken or baked turkey breast
Quinoa
Asparagus with sesame seeds
Olive oil for cooking

Snack

Cottage cheese
Pistachios, sunflower seeds, or cashews

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

GET YOUR FREE
“FIT MOM” JUMPSTART
(MEAL PLAN + WORKOUT)

Day 2

Breakfast

Scrambled eggs
Uncured turkey bacon
Oatmeal
Low-sodium tomato juice

Snack

A Protein shake blended with fruit and chia seeds

Lunch

Grilled or baked firm tofu
Brown rice prepared with olive oil
Steamed broccoli

Snack

Reduced-fat cheese
Strawberries or fresh cherries

Dinner

Baked salmon or trout
Corn on the cob
Green beans
Sliced almonds

Snack

Plain kefir
Walnuts

JOIN OUR fit
mother PROGRAM (FM30X)

Fit Mother Project is the first sustainable health & weight loss program designed exclusively for busy mothers just like you...

JOIN OUR FIT
MOTHER PROGRAM

Day 3

Breakfast

Calcium-fortified orange juice
A low-sugar protein bar

Snack

Low-fat cottage cheese
Kiwi fruit, an apple, or an orange

Lunch

A turkey, black bean, or veggie burger over leafy greens (or a whole-grain hamburger bun)
Tomato slices, pickles, and avocado slices (or reduced-fat cheese)

Snack

Hard-boiled eggs
Grapes

Dinner

Grilled shrimp and veggie kabobs
Hummus and pita chips
Olives (optional)

Snack

A protein shake blended with milk or soy milk, protein powder, and peanut butter

Improve your lifestyle and nutrition by incorporating these healthy meals you can eat every day.

Other Ways to Maintain Strong Teeth and Bones

In addition to getting plenty of calcium and vitamin D in your diet by consuming healthy foods and taking dietary supplements, there are several things you can do to maintain strong teeth and bones.

Participate in Regular Exercise

Participating in regular exercise, particularly weight-bearing exercise early in life, helps build bone mass and strengthen your bones to reduce the risk of fractures.

Examples of weight-bearing exercises include jumping jacks, jogging, rope jumping, hiking, climbing stairs, dancing, playing tennis, and lifting weights.

Aim to get at least 30 minutes of exercise on most days of the week.

In addition to scheduled workouts, stay active as much as you can all throughout the day.

Try some of the Fit Mother Project's at-home, fat-burning workouts to get and stay fit for life.

Many people wonder “is exercise necessary for weight loss?” Find out the truth!

Don't Smoke

Smoking can reduce bone density, so it's best to avoid it whenever possible.

Smoking affects your bones by slowing bone-producing cell growth, reducing blood supply, decreasing calcium absorption, and altering healthy hormone balance.

Smoking affects your teeth too, staining them and increasing your risk of gum disease and tooth decay.

If you struggle to quit smoking, ask your doctor about support groups or medical treatments that aid in smoking cessation.

Practice Excellent Oral Hygiene

In addition to consuming plenty of calcium and vitamin D to maintain optimal oral health, practice good oral hygiene habits at home.

See your dentist at least every six months for professional dental cleanings and exams.

Brush your teeth at least twice daily using fluoride toothpaste, floss every day, wear a mouth guard at night if you grind your teeth, and don't chew on hard objects.

Find out how brushing your teeth after dinner can actually help you lose weight!

Take a Multivitamin Supplement

While calcium and vitamin D are both important for exceptional health and disease prevention, the other essential vitamins and minerals are equally important.

That's why taking a multivitamin supplement designed specifically for women (in the same age category as you) is a must.

Check in with your doctor if you're unsure which type of multivitamin is right for you.

See Your Doctor Regularly

If you're worried about not getting enough calcium or vitamin D to maintain strong teeth and bones, make it a point to see your doctor regularly.

They can evaluate blood calcium and vitamin D levels, and complete a bone density screening, to determine if you have low bone density or osteoporosis.

Routine monitoring of bone health is important if you're at risk of fractures.

If you are in the high-risk category, your doctor may suggest you take larger doses of calcium and vitamin D from supplements.

With a diagnosis of low bone density or osteoporosis, they might prescribe medications to reduce your risk of further bone loss.

Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!

The Journey Toward Better Health

When you're ready to begin the journey toward optimal health and wellness, consider signing up for the Fit Mother Project healthy lifestyle program designed just for busy moms like you.

When you join, you receive custom healthy meal plans, effective fat-burning workouts, recipes, weekly newsletters, social support, and health coaching from medical experts.

In addition to consuming plenty of calcium and vitamin D on a daily basis, try Fit Mother Project's FM30X program for weight loss or sign up for the free Fit Mom 3-Day Weight Loss Jumpstart today!

Better health and more energy await you!

Erin Coleman

B.S. Nutritional Science, R.D., L.D. Writer, Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Fit Mother Project is the answer you’ve been looking for. Inside the program, you’ll receive:

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for Women 40+ who want Lifelong Health.

In just 6-Weeks following FOUNDATIONS, you'll experience:

Rapid decrease in body fat
Dramatically improved energy levels
Greater mental sharpness & clarity
Muscle gains & better cardiovascular fitness
Decreased inflammation & pain
Renewed motivation & greater focus on health.

FOUNDATIONS has transformed 60,000 lives! Are you ready to experience true lasting health & results?

If you're tired of “fad diets” & “quick fixes” and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) »

The post Daily Calcium and Vitamin D Requirements: Are You Getting What You Need? appeared first on The Fit Mother Project - Weight Loss For Busy Moms 40+.

Supplements Archives - The Fit Mother Project - Weight Loss For Busy Moms 40+

Joint Health for Women Over 40: How To Stay Strong and Reduce Pain

Learn how to achieve joint pain relief as naturally as possible!

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

What You Need to Know About Your Joints

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

How Does My Doctor Diagnose and Treat Joint Issues?

Maximizing Joint Health for Women Over 40

Maintain a Healthy Weight

JOIN OUR fit mother PROGRAM (FM30X)

JOIN OUR FIT MOTHER PROGRAM

JOIN OUR FIT MOTHER 30X PROGRAM

Drink Plenty of Water

Choose the Right Type of Exercise

Eat Healthy Foods

Meet Heart RX. The Blood Pressure, Cholesterol, and Healthy Circulation Support For Women 40+

Complete Physical Therapy if Needed

Consider Acupuncture

Try Yoga or Tai Chi

Consider Massage

Ask Your Doctor About Regenerative Medicine

Take Joint Health-Enhancing Supplements

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

Consider Meal Replacements

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

Things to Avoid to Maximize Joint Health

Joint Stress

Junk Foods

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Unhealthy Weight Gain

Smoking, Drinking, and Drug Use

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Heart Health for Women Over 40: Get Heart Healthy Today!

Looking for ways to increase metabolism after 40? Start here!

Meet Heart RX. The Blood Pressure, Cholesterol, and Healthy Circulation Support For Women 40+

Warning Signs of Heart Disease in Women

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Risk Factors for Heart Disease

Heart Health for Women Over 40

Regular Exercise

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results

Nutrition Matters

Blood Pressure Control

Meet Joint RX. The Advanced Joint Support, Recovery Aid, Inflammation & Pain Reducer for Women

Weight Loss

Lowering Cholesterol

Reduce Stress

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

Dietary Supplements

The Natural Hormone Balancer Busy Women 40+ Are Using For Improved Mood, Sleep, Skin, Stress & Easier Weight Loss

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Join our 6-Week Doctor Designed Health Program. You'll Gain Foundational Health for the Rest of Life.

Best Weight Loss Protein Shakes for Women: Shake Up Your Diet!

Protein is the key to weight loss and muscle building. Here’s what you need to know about protein powder.

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

How to Use Protein Shakes for Weight Loss

Join our 6-Week Program... You'll Gain Health for Life!

Join our 6-Week Program... You'll Gain Health for Life!

What Are the Different Types of Protein Powder?

Meet SuperFuel. The Delicious Protein Shake Packed With 40+ Energy-Boosting Vitamins & Superfoods (Designed For Busy Women)

The Best Weight Loss Protein Shakes for Women

Coffee Mocha Protein Shake

Matcha Green Tea Protein Shake

Chocolate Peanut Butter Protein Shake

Thin Mint Protein Shake

JOIN OUR fit mother PROGRAM (FM30X)

JOIN OUR FIT MOTHER PROGRAM

JOIN OUR FIT MOTHER 30X PROGRAM

Cherry Almond Protein Shake

Banana Bread Protein Shake

Pumpkin Spice Protein Shake

Triple Berry Protein Shake

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!

JOIN OUR fit
mother PROGRAM (FM30X)

JOIN OUR FIT
MOTHER PROGRAM

Join our 6-Week Doctor Designed Health Program.
You'll Gain Foundational Health for the Rest of Life.

Join our 6-Week Program...
You'll Gain Health for Life!

Join our 6-Week Program...
You'll Gain Health for Life!