Before a shelled pecan is ready to be sold, it must first be cleaned, sized, sterilised, cracked and finally, shelled.

Women's Health

The nutritional needs of women vary during menstruation, pregnancy, breastfeeding and menopause.

 

What to eat when you have your period:

Fluctuations in hormones during the menstrual cycle may impact food cravings, fluid retention and bloating, cramping and fatigue. Dietary recommendations include: reducing refined sugars and increasing intake of essential fatty acids such as oily fish (salmon and mackerel) and linseeds to boost mood; reducing salt to lessen the bloating. Foods containing magnesium such as nuts, seeds and soybean (tofu) are also beneficial as a muscle relaxant and circulation booster. Sufficient iron must also be consumed to compensate for menstrual losses. Foods to include are:

  • red meat
  • chicken
  •  fortified cereals
  • egg yolks  
  • pecans and other nuts
  • legumes

 

What to eat when you’re pregnant:

Special attention should be given to calcium, folate, iodine, iron, zinc and vitamin C. These nutrients are important for mother’s health and also the developing foetus. Include the following foods: milk, yogurt, sardines, legumes, nuts, yeast extract such as vegemite, wholegrain breads, citrus fruits and vegetables. Be cautious of foods that may be harmful during pregnancy such as soft cheese and raw fish.

 Eat smaller, more frequent meals to prevent heartburn. A pregnancy supplement may also be required.

 

What to eat when you’re breastfeeding:

Nutrient requirements during breastfeeding increase quite substantially. Nutrients to be mindful of are Vitamin D and calcium. Exposure to the sun and dairy or dairy substitutes are recommended for bone health. Monitor and/or limit intake of salt, caffeine and alcohol.

 

What to eat when you’re going through menopause:

Dairy products should be consumed to support bone health. Monitor intake of wine, refined sugars and white flour which may contribute to hot flushes. Unsaturated fats such as oily fish, linseeds and mixed nuts may also alleviate hot flushes. Soy products (soymilk, tofu, tempeh and soy beans) are rich in phyto-estrogens; a menopause symptom alleviator. 

 

Fitness tips for females:

Train like a warrior to look like a goddess!

Women can benefit as much if not more than men from an exercise routine that includes strength-training principles. 

Contrary to belief, women who lift weights do not pack on huge slabs of muscle or even become bulky unless they have freaky genetics and are following an eating plan designed for an underweight jokey to enter a Mr Universe compition.

With the correct guidance, a well thought out strength training program will trim your waste line, lift you butt higher than Mount Everest, and give you an increased metabolic rate meaning you keep burning calories long after you’ve left the gym, unlike that treadmill you’ve been pounding for hours at a time.

Women will benefit from compound exercises like squats and barbell clean and presses.  Kettlebels are a great way of getting your legs and core firing and to get great glutes there is no better exercise on the planet than the weighted hip thrust.  Make sure your muscles are activating properly or you’ll complain of trying to work your butt when all you can feel are your thighs.

 

 

Note: The information provided on this website is for general purposes only and is not a substitute for professional advice, including professional nutritional, health and medical advice.   You should not rely solely on the information contained on this website and you should make your own enquiries as to the suitability of the information and obtain your own professional nutritional, health and medical advice.