Diet And Exercise For Women Who Want To Look Good And Feel Good

Bright eyes, clear eyes;
shiny hair, luxuriant hair;
clear skin;
strong shoulders, abdominals;
rippling leg muscles;
the carriage and confidence of her body.

Exuding health and fitness.

Radiating energy and beauty.

Champion athlete or country maiden; young or old; looking like, feeling like, who she was born to be.

With no make up, jewellery or expensive clothes to distract from her own natural beauty.

A fit, healthy, happy woman invariably looks good and feels good.

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And, with 20 minutes of exercise 3 times per week, and a diet based on Raw Fruit and Dairy Products, so might you.

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META-ANALYSES OF MORE THAN 1 MILLION WOMEN
SHOW THAT WOMEN WITH THE HIGHEST TOTAL DAIRY INTAKE HAVE 15% LESS BREAST CANCER

Breast Cancer Res Treat. 2011 May;127(1):23-31. doi: 10.1007/s10549-011-1467-5. Epub 2011 Mar 27.
Dairy consumption and risk of breast cancer: a meta-analysis of prospective cohort studies.
Dong JY1, Zhang L, He K, Qin LQ.

From Their Abstract:

"We identified 18 prospective cohort studies eligible for analysis, involving 24,187 cases and 1,063,471 participants.
The summary relative risk of breast cancer for the highest intake of total dairy food compared with the lowest was 0.85 (95% confidence interval: 0.76-0.95), with evidence of heterogeneity (P = 0.01, I (2) = 54.5%)."
"For milk consumption, the summary relative risk was 0.91 (95% confidence interval: 0.80-1.02), and substantial heterogeneity was observed (P = 0.003, I (2) = 59.7%)."

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STUDY OF 2000 WOMEN
SHOWS THAT WOMEN WHO DRINK THE MOST SKIM OR LOW-FAT MILK HAVE 54% AS MUCH PMS AS WOMEN WHO DRINK THE LEAST

Calcium and Vitamin D Intake and Risk of Incident Premenstrual Syndrome
Arch Intern Med. 2005;165:1246-1252

PMS affects up to 85% to 90% of women.
And, some women, “experience symptoms that meet the clinical definition of premenstrual syndrome (PMS), a disorder characterized by moderate to severe symptoms that substantially interfere with normal life activities and interpersonal relationships.”

The Study involved 1057 women who developed PMS over 10 years of follow-up and 1968 women reporting no diagnosis of PMS.

RESULTS: (Table 3).

“Participants consuming 4 servings or more per day of any type of milk had an RR of 0.68 compared with those reporting 1 serving or less per week.”

“Whole milk intake was associated with a modest increase in risk, while women who frequently consumed skim or low-fat milk had a significantly lower risk of developing PMS; the RR for women consuming 4 servings or more per day of skim or low-fat milk compared with those reporting 1 serving or less per week was 0.54.”

“The relationship between milk intake and risk of PMS did not vary by level of calcium or vitamin D supplementation.”

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VEGANS ALSO HAVE A 30% HIGHER BONE FRACTURE RATE THAN VEGETARIANS, FISH EATERS, AND MEAT EATERS

Vegans also have a 30% higher bone fracture rate than vegetarians, fish eaters, and meat eaters.
SEE: http://www.ncbi.nlm.nih.gov/pubmed/17299475

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AN EXAMPLE
OF HOW TO KEEP FIT AND STRONG ON JUST 1 HOUR OF EXERCISE PER WEEK

1: For heart and lungs and lower body strength.

Three times per week:
Walk up steps, stairs or a steep hill.

Start with just one step.
And, build up to 10 to 15 minutes.
If you work in an office building then you could walk up the stairs.

2: For upper body strength, muscle and bone density.

Three times per week:
Hold a weight in each hand, by your hips, at your sides.
Slowly, raise the weights, until they are high, above your head.
Before, even more slowly lowering the weights down to your thighs.
Go up and down, 12 times, slowly in about 3 to 6 minutes.
And, do not forget to keep breathing deeply.

Start with light weights.
Even, a kilogram or less.
And, as you get stronger, increase the weight and the time that you take.

3: For balance.

Stand on 1 foot, whenever you are putting on, or taking off, your shoes or socks.
When that gets too easy – try it with your eyes closed.
It is harder than you might think.