Page 26 - Florida Sentinel 3-1-19

Health
Your 30s: What’s Happening
You’re balancing work, babies, fitness, and friends. If there were a medal for multitasking, you’d get the gold.
Must haves: Iron, folic acid, and calcium. You need 18 milligrams of iron each day to help you steer clear of anemia and to boost your immune system. Trying to get pregnant? Folic acid is key: Getting 400 micrograms daily will help pre- vent neural tube defects like spina bifida. Calcium is essen- tial for keeping those bones strong; you start losing bone mass after 35. Women 19 to 50 need 1,000 mg per day, but more than half of us don’t get it.
Your 30s: Must Eat Foods
Get fortified with vitamin-packed cereals like Total, which has 100% of your iron and folic acid requirements in one bowl.
Lean beef, pork, and beans are also iron-rich. Eat enough folic acid–rich foods like oranges, asparagus, and leafy green veggies.
Bone up with low-fat dairy picks—milk, cheese, yogurt, and cottage cheese will all give you a calcium boost.
is one of the most overused reasons why people don’t transform their bodies. Either they don’t want to make time or they think it takes too much time to really see a trans- formation. Healthy weight loss doesn’t always have to take a lot of time. If you want to see weight loss faster,
in as little as four weeks, follow these three steps!
Eat Clean
This term has been used countless times and may be overused, but the key to losing weight is not only working out but also changing your eating habits. Eating clean is not costly and you don’t have to head to Whole Foods and buy all of their organic food items. You can change your eating habits simply by cutting out sugars, processed and fried foods, dairy, and un- necessary carbs.
You can even start by cutting one out each week, like Week 1:
processed and fried foods. Week 3, cut out dairy. And week 4, cut out complex carbs.
Incorporating foods like smoothies, grilled foods instead of fried foods, leafy greens, and salads will help to detox your body of the unhealthy foods you’re used to eating and help to cut the fat! Also, cutting out al- cohol and increasing your water intake will help you move closer to the results you want to see. It can be a difficult transition but your body will thank you later. For examples of breakfast, lunch and food recipes, visit https://www.fitnessmagazine .com
Begin Cardio Activity
Cardio workouts are a good way to shed fat. Pick an activity that you enjoy doing for 45 min- utes or so. Activities could in- clude running/jogging on the
treadmill, biking on an elliptical, hiking, swimming and any other activity where you work up a sweat. Alternating exercises each day provides a change in motion but you are free to do the same exercise each day.
Even if you can’t do a full 45 minutes, break it up throughout your day into three 15-minute segments.
Strength Train
The term strength train sounds intense but it’s simply exercising by strengthening and toning your muscles. You do this by implementing weights and dumbbells into exercises such as squats and crunches. Other types of strength training exer- cises include push-ups, pull-ups, chair dips, planks, lunges, calf raises and wall sits. Weight ma- chines are also very useful with strength training.
The tips above are just a few ways to lose weight and get in shape in 30 days before your big event, party, meeting or vaca- tion. Have the mindset that yes, you CAN do it and you will!
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