The Best Supplements for Womens Health

Womens Health

What to Choose When You Need Dietary Supplements (and You Will)

There is a world where you wake up each morning, get a pot of boiling water going on the stove, pour in your steel-cut oats, turn it down to a simmer, and chop up some fresh fruit to add in when the oats have finished cooking, about half an hour later. After a cup of green tea and small pear later that morning, you start contemplating which leafy green you'll have as the base of your lunchtime salad—it's always a tough call between arugula and baby spinach. The next decision point comes when you're choosing which vegetables are at their peak in your backyard organic garden. Summer means you've been loading up on squash and tomatoes; fall offers the indulgence of a small, roasted sweet potato. A quick roasting of vegetables, addition of tuxedo quinoa, and grilled chicken breast complete the dinner.

There is also a real world, in which you live. It has far less time for breakfast, far greater temptations during lunch, and no organic garden apart from any nutrients growing wildly in your unkempt lawn. This is the world that has prioritized taking care of your work and family at the expense of a nutrient-dense diet for your body. This is where dietary supplements come in.

Basic Training: Your Daily Multivitamin

Even if we suspend reality for a moment and assume you, in fact, carefully tend a pot of steel-cut oats each morning and list kale among your favorite foods, you could still be missing essential nutrients from your diet. A basic multivitamin is the best way to ensure your body gets its recommend daily dose of dozens of vitamins and minerals. Calcium, vitamin D, and potassium are three core nutrients found in almost any multivitamin and are important for the health of all adults and children. Most daily multivitamins are similar and include these and other important nutrients such as vitamin C, thiamin, riboflavin, niacin, folic acid, iodine, selenium, borate, zinc, magnesium, manganese, molybdenum, betacarotene, and iron, among others. It's important to remember that more is not necessarily better: There's no reason to exceed 100 percent of the daily recommended dose unless directed by your doctor.

Meeting Your Specific Needs

Some multivitamins tailored to women—specifically those of child-bearing age—will contain greater quantities of folic acid and iron, which help prevent birth defects. About 400 micrograms of folic acid are necessary for women of child-bearing age, with a recommend dose of 600 micrograms during pregnancy. Iron supplements are necessary due to losses that occur during menstruation. After menopause, women's need for iron decreases to levels equivalent to men. Most senior multivitamins, gender specific or not, will reflect this difference. Continuing to take iron supplements or multivitamins with high doses of iron after menopause can put women unnecessarily at risk for heart disease.

Most high-priced or exotic supplements are usually clever ways to part consumers with their money, and occasionally are dangerous to your health. Consult your physician before starting any new supplement regimen.


Healthy Hash

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If you are a mom, dad or care giver to children, you know how challenging it can be to prepare deliciously healthy, make ahead meals everyone loves. While make ahead meals do not necessarily have to be designed using a "one size fits all" strategy, healthy dishes which can be easily prepared and frozen can come in handy for many meal-planning occasions. Never underestimate the power of freshly frozen, healthy recipes you can make ahead and thaw out in a hurry. Make a big batch to have a little now and more later!

Two of the easiest recipe categories to rely on for breakfast, lunch and dinner are hash and hash browns recipes. They may sound the same, but each has its own unique, full-bodied characteristics which involve recipe creating fun and scrumptious end results. The magic, of course, is in the ingredients!

Ideas for the tastiest hash browns begin with nicely browned, grated potatoes. Always a favorite! Adding a little butter, garlic and onion offers promising delight for discerning taste buds. Mix it up a little by using red potatoes, sweet potatoes or a combination to incorporate varying textures and flavors. Crispy, savory hash browns make perfect side dishes or single-serving meals. Easy to make, easy to freeze - hash browns can conveniently become an easy go-to part of any meal planning effort.

Cooking up chock full of flavor dishes is easy to do when exploring delicious hash recipes. With a few extra fresh vegetables like cauliflower, zucchini and green peppers in the works, simple hash suddenly becomes a main course. Toss in some seasoned ground pork, aged cheddar cheese and organic eggs, and watch another fabulously fulfilling dish magically come to life for your hungry army! Draining ground pork (or any ground meat) will remove high caloric fat while still providing healthful flavor. Or Try adding cubed ham with your cheddar cheese for a yummy hash.

Don't forget the delicious hash browns you prepared earlier. When hash ingredients are combined with the roasty-toasty flavor of hash browns and fresh vegetables the world of tasty delights just keeps getting better. Like it spicy? Add a little cumin or pepper flakes for that perfect bite.

The bottom line to incorporating healthy smorgasbords on the go is about preparing, freezing and serving flavorful foods on the fly. Turn up the hash-style meal planning volume. When meals are this mouthwatering and easy everything else seems to fall into place!