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INTIMID8OR3
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This artical was sent to me by a friend ... it's a long one .lol I hope you enjoy the read...
In today’s society, many women have adopted similar
nutritional and lifestyle patterns. Over the years, as
a personal trainer, a scientist and an athlete, I have
consulted with and observed women of varying ages and
economical and educational status. I have discerned
several consistent nutritional and activity
similarities amongst women from all over the US, both
in rural and urban communities. Partly due to cultural
influences and increased daily demands, the average
woman between the ages of 17 and early 40’s describes
her lifestyle and eating habits with similar
characteristics. This is what I refer to as the
"Typical Women’s Syndrome." I will address many of
these common characteristics in this column.
Too Little Dietary Protein
With the exception of some female athletes, the
average woman eats insufficient protein. There are
many reasons for this.
Inadequate daily calorie intake. Simply, many women
don’t eat enough food during the day. By this very
fact, their protein intake is minimal compared to
their consumption of other foods, such as
carbohydrates.
Fear of meat. Many women shun the consumption of meat.
It is common for a woman to eat red meat only once or
twice a week and some type of meat only once per day.
The most universal reason for this is their fear of
fat, especially in red meat.
Protein is expensive. Protein is relatively more
expensive than carbohydrates. Therefore, women, who
are the primary food purchasers in this nation, will
restrict their buying of protein-containing foods and
replace them with carbohydrate-based foods in order to
stay within budgets.
Exercise increases most nutrient needs. One of the
controversial issues in nutritional circles is the
adequacy of the RDA for protein to meet the needs of
athletes. As some studies demonstrate, athletes who
train intensively may need as much as two to three
times the RDA, up to one gram per pound of body
weight. Several studies with female athletes have
shown that few actually intake adequate amounts of
calories and nutrients, especially protein.
Vegetarian diet. A diet that excludes animal protein
makes it more difficult to insure adequate supply of
all required amino acids for synthesis of body
proteins. Balancing amino acid intake from plant
sources requires dedication and knowledge of food
constituents and how they interact to ensure adequate
protein for the body.
Lack of education. Many women are unaware of how much
protein they should eat on a daily basis or what foods
contain protein and the amount that they provide.
Because of the much-touted association of
cardiovascular disease with animal protein, they avoid
eating meat and many dairy products. More and more
research shows that including lean meats in balanced
meals does not increase the risk of cardiovascular
heart disease in most individuals, especially if they
are active.
Too Many Carbohydrates
Most women tend to eat too many carbohydrates in their
diet. This appears to be associated with many factors.
Low-fat diets. Women typically adhere to a low-fat
diet in the belief that dietary fat will make them
fat. Generally speaking, a moderate amount of dietary
fat will not cause an individual to become fat unless
their total caloric intake is higher than their
caloric output. As a result of the low-fat craze, many
supermarket foods are labeled "low fat," but the fat
calories are generally substituted with carbohydrate
calories. Many women think because it is low fat, it
is okay to eat all they want.
Carbohydrates make you hungry. Although this is
consistently debated in nutritional circles, research
shows that eating snacks and meals comprised mostly of
carbohydrates do not always induce a sense of
fullness. Carbohydrates increase serotonin production,
a hormone and neurotransmitter that stimulates the
appetite center in the brain. Women eating primarily
carbohydrates may feel hungry again shortly
afterwards.
Carbohydrate cravings. During certain times of the
menstrual cycle, many women experience cravings for
carbohydrates. Evidence exists showing a biological
explanation for some of these cravings. According to
the presented hypothesis, premenstruation and
menstruation are accompanied by a decrease in
serotonin levels in the brain. Because serotonin
affects the mood, women often find themselves beset
with mood swings, depression and decreased attention
capabilities during part of their menstrual cycle.
Carbohydrate consumption may be an attempt by women to
increase their serotonin levels and regulate their
moods. Basically, women eat carbohydrates to make
themselves feel better.
Very Low Fat Intake
Fat is considered ‘bad.’ As mentioned previously,
women moreso than men, tend to fear dietary fat. The
reasons are typically because of the misconception
that eating fat will automatically make them gain body
fat and the over-hyped association of dietary fat and
cardiovascular disease.
Avoidance of ‘good’ fats as well as ‘bad’ fats. While
there is enough research validating the correlation of
high consumption of saturated fat with cardiovascular
heart disease, women also avoid the fats that are
healthy and essential for the body. Mounting research
demonstrates that essential fatty acids, such as those
derived from fish oils and some plants, are beneficial
in several ways. Fish oils have been shown to reduce
menstrual symptoms, and a complement of unsaturated
fats can reduce inflammation and delayed onset muscle
soreness.
Excessive calorie restriction
Self-sabotage. Women are typically very self-conscious
of their body image. Depending on individual
self-perception or athletic goals, women invariably
diet frequently to change their body shape. All too
often, dieters tend to reduce their daily calories
excessively to achieve their desired body weight.
Although an initial weight loss occurs, they
invariably sabotage themselves by restricting their
calories too much. This often culminates in boredom, a
decrease in metabolic rate, and subsequent food
bingeing accompanied by rapid weight regain.
Too Few Daily Meals
No breakfast. Due to time constraints, many women
don’t eat breakfast, especially mothers. They find it
difficult to set aside enough time to prepare some
type of meal for themselves to start off the day,
often substituting cups of coffee for food. While this
may help fat loss, it may also backfire.
One or two daily meals. Working women often eat only
lunch and dinner, but there are also many that eat
only once a day. This can work both ways: either these
women will eat too much food in those one or two
meals, or they don’t eat enough calories.
Night-eating syndrome. Some women may not eat the
entire day and binge during an evening meal.
Researchers have recently named this the "Night-eating
Syndrome." They found that abstinence from food during
the day, especially by working women, instills such a
hunger when they arrive home that they binge on
high-density foods which interrupts their sleep and
often leads to stomach distress. On the other hand,
some women who refrain from meals during the working
day often are too tired to prepare a meal in the
evening and munch on low-nutritive foods that don’t
supply the nutrients and calories they need.
Lack of or Excessive Exercise
There is no doubt these days that physical activity is
beneficial to one’s health. While most women are aware
of this, there are a few problems.
Inactivity. Many women often complain that they are
too tired or don't have the time to exercise. Our
convenience-based lifestyle also contributes to low
levels of activity.
Excessive aerobics. Conversely, there are many more
women who think that more is better. Numerous women do
copious amounts of aerobic exercise with the belief
that more is better. In many instances, women overly
increase their total daily energy deficit, lose
precious muscle mass, and wonder why they stop losing
weight and feel continually fatigued.
The Fear of Iron.
Women fear muscle. Most women these days fear muscle;
they "don’t want to get big." This is, of course, the
most common fallacy I have experienced amongst the
female populace. While this fear is partially founded
in cultural and sociological influences, it also
reveals a lack of realism. Women do not have the same
levels of testosterone, the primary hormone that is
required for increases in muscle size, and
consequently will not gain excessive muscle mass.
Women fear weight training. Lifting weights
historically has been associated with men and big
muscles. Interestingly, after women tell me they don’t
want to get ‘big’ and they are asked if they want to
get stronger, the answer is nearly always, "Yes."
Women need to be educated on the benefits of weight
training and the favorable changes it can have on the
body and the mind. Gaining strength does not require
having massive muscles.
Women want to "tone." Most women do not fully
understand what that term means. Since they hear and
see it used repeatedly in the media, they think that
is what they should be doing: toning. However, most
women have no definite conception of what the term
means. The term ‘toning’ is erroneously applied to
doing countless repetitions with a submaximal weight
that does not incrementally challenge the muscle. The
weight must be progressively increased for muscles to
change and get stronger. Increasing the resistance the
muscle must move increases strength or muscle mass.
Complete reliance on circuit-training machines. Many
individuals think that circuit-training machines are
all that is necessary for weight training. While they
have their place for beginners and individuals with
physical limitations, most of the machines do not
provide compression loading for increasing bone
mineral density, which is important for reducing the
risk of osteoporosis. Nor do they incorporate
instability to increase a person’s balance and
stability, which is required in most daily activities
and sports performance.
Intimidation. Because the free weights are associated
with men, many women are unfortunately too intimidated
to venture into the free weight area and use free
weights. Many men respect the desire and commitment of
women who weight train and are generally helpful in
imparting advice on exercises.
Sadly, many of these fallacies originate and are
perpetuated by the general media. The television and
general fitness and health magazines are filled with
misinformation and advertisements for gadgets that
appeal to a woman’s sense of worth and self-image.
Diet and exercise books abound that misrepresent
research and recommend doing ineffective exercise
programs. As well, women don’t realize how strong they
are and how strong they can be.
It’s time for women to break the mold and challenge
themselves. This can be accomplished by adopting a
sensible program of nutrition and exercise. Favorable
changes will appear after a few weeks, but a longtime
commitment will insure a healthy and pleasant life.
In today’s society, many women have adopted similar
nutritional and lifestyle patterns. Over the years, as
a personal trainer, a scientist and an athlete, I have
consulted with and observed women of varying ages and
economical and educational status. I have discerned
several consistent nutritional and activity
similarities amongst women from all over the US, both
in rural and urban communities. Partly due to cultural
influences and increased daily demands, the average
woman between the ages of 17 and early 40’s describes
her lifestyle and eating habits with similar
characteristics. This is what I refer to as the
"Typical Women’s Syndrome." I will address many of
these common characteristics in this column.
Too Little Dietary Protein
With the exception of some female athletes, the
average woman eats insufficient protein. There are
many reasons for this.
Inadequate daily calorie intake. Simply, many women
don’t eat enough food during the day. By this very
fact, their protein intake is minimal compared to
their consumption of other foods, such as
carbohydrates.
Fear of meat. Many women shun the consumption of meat.
It is common for a woman to eat red meat only once or
twice a week and some type of meat only once per day.
The most universal reason for this is their fear of
fat, especially in red meat.
Protein is expensive. Protein is relatively more
expensive than carbohydrates. Therefore, women, who
are the primary food purchasers in this nation, will
restrict their buying of protein-containing foods and
replace them with carbohydrate-based foods in order to
stay within budgets.
Exercise increases most nutrient needs. One of the
controversial issues in nutritional circles is the
adequacy of the RDA for protein to meet the needs of
athletes. As some studies demonstrate, athletes who
train intensively may need as much as two to three
times the RDA, up to one gram per pound of body
weight. Several studies with female athletes have
shown that few actually intake adequate amounts of
calories and nutrients, especially protein.
Vegetarian diet. A diet that excludes animal protein
makes it more difficult to insure adequate supply of
all required amino acids for synthesis of body
proteins. Balancing amino acid intake from plant
sources requires dedication and knowledge of food
constituents and how they interact to ensure adequate
protein for the body.
Lack of education. Many women are unaware of how much
protein they should eat on a daily basis or what foods
contain protein and the amount that they provide.
Because of the much-touted association of
cardiovascular disease with animal protein, they avoid
eating meat and many dairy products. More and more
research shows that including lean meats in balanced
meals does not increase the risk of cardiovascular
heart disease in most individuals, especially if they
are active.
Too Many Carbohydrates
Most women tend to eat too many carbohydrates in their
diet. This appears to be associated with many factors.
Low-fat diets. Women typically adhere to a low-fat
diet in the belief that dietary fat will make them
fat. Generally speaking, a moderate amount of dietary
fat will not cause an individual to become fat unless
their total caloric intake is higher than their
caloric output. As a result of the low-fat craze, many
supermarket foods are labeled "low fat," but the fat
calories are generally substituted with carbohydrate
calories. Many women think because it is low fat, it
is okay to eat all they want.
Carbohydrates make you hungry. Although this is
consistently debated in nutritional circles, research
shows that eating snacks and meals comprised mostly of
carbohydrates do not always induce a sense of
fullness. Carbohydrates increase serotonin production,
a hormone and neurotransmitter that stimulates the
appetite center in the brain. Women eating primarily
carbohydrates may feel hungry again shortly
afterwards.
Carbohydrate cravings. During certain times of the
menstrual cycle, many women experience cravings for
carbohydrates. Evidence exists showing a biological
explanation for some of these cravings. According to
the presented hypothesis, premenstruation and
menstruation are accompanied by a decrease in
serotonin levels in the brain. Because serotonin
affects the mood, women often find themselves beset
with mood swings, depression and decreased attention
capabilities during part of their menstrual cycle.
Carbohydrate consumption may be an attempt by women to
increase their serotonin levels and regulate their
moods. Basically, women eat carbohydrates to make
themselves feel better.
Very Low Fat Intake
Fat is considered ‘bad.’ As mentioned previously,
women moreso than men, tend to fear dietary fat. The
reasons are typically because of the misconception
that eating fat will automatically make them gain body
fat and the over-hyped association of dietary fat and
cardiovascular disease.
Avoidance of ‘good’ fats as well as ‘bad’ fats. While
there is enough research validating the correlation of
high consumption of saturated fat with cardiovascular
heart disease, women also avoid the fats that are
healthy and essential for the body. Mounting research
demonstrates that essential fatty acids, such as those
derived from fish oils and some plants, are beneficial
in several ways. Fish oils have been shown to reduce
menstrual symptoms, and a complement of unsaturated
fats can reduce inflammation and delayed onset muscle
soreness.
Excessive calorie restriction
Self-sabotage. Women are typically very self-conscious
of their body image. Depending on individual
self-perception or athletic goals, women invariably
diet frequently to change their body shape. All too
often, dieters tend to reduce their daily calories
excessively to achieve their desired body weight.
Although an initial weight loss occurs, they
invariably sabotage themselves by restricting their
calories too much. This often culminates in boredom, a
decrease in metabolic rate, and subsequent food
bingeing accompanied by rapid weight regain.
Too Few Daily Meals
No breakfast. Due to time constraints, many women
don’t eat breakfast, especially mothers. They find it
difficult to set aside enough time to prepare some
type of meal for themselves to start off the day,
often substituting cups of coffee for food. While this
may help fat loss, it may also backfire.
One or two daily meals. Working women often eat only
lunch and dinner, but there are also many that eat
only once a day. This can work both ways: either these
women will eat too much food in those one or two
meals, or they don’t eat enough calories.
Night-eating syndrome. Some women may not eat the
entire day and binge during an evening meal.
Researchers have recently named this the "Night-eating
Syndrome." They found that abstinence from food during
the day, especially by working women, instills such a
hunger when they arrive home that they binge on
high-density foods which interrupts their sleep and
often leads to stomach distress. On the other hand,
some women who refrain from meals during the working
day often are too tired to prepare a meal in the
evening and munch on low-nutritive foods that don’t
supply the nutrients and calories they need.
Lack of or Excessive Exercise
There is no doubt these days that physical activity is
beneficial to one’s health. While most women are aware
of this, there are a few problems.
Inactivity. Many women often complain that they are
too tired or don't have the time to exercise. Our
convenience-based lifestyle also contributes to low
levels of activity.
Excessive aerobics. Conversely, there are many more
women who think that more is better. Numerous women do
copious amounts of aerobic exercise with the belief
that more is better. In many instances, women overly
increase their total daily energy deficit, lose
precious muscle mass, and wonder why they stop losing
weight and feel continually fatigued.
The Fear of Iron.
Women fear muscle. Most women these days fear muscle;
they "don’t want to get big." This is, of course, the
most common fallacy I have experienced amongst the
female populace. While this fear is partially founded
in cultural and sociological influences, it also
reveals a lack of realism. Women do not have the same
levels of testosterone, the primary hormone that is
required for increases in muscle size, and
consequently will not gain excessive muscle mass.
Women fear weight training. Lifting weights
historically has been associated with men and big
muscles. Interestingly, after women tell me they don’t
want to get ‘big’ and they are asked if they want to
get stronger, the answer is nearly always, "Yes."
Women need to be educated on the benefits of weight
training and the favorable changes it can have on the
body and the mind. Gaining strength does not require
having massive muscles.
Women want to "tone." Most women do not fully
understand what that term means. Since they hear and
see it used repeatedly in the media, they think that
is what they should be doing: toning. However, most
women have no definite conception of what the term
means. The term ‘toning’ is erroneously applied to
doing countless repetitions with a submaximal weight
that does not incrementally challenge the muscle. The
weight must be progressively increased for muscles to
change and get stronger. Increasing the resistance the
muscle must move increases strength or muscle mass.
Complete reliance on circuit-training machines. Many
individuals think that circuit-training machines are
all that is necessary for weight training. While they
have their place for beginners and individuals with
physical limitations, most of the machines do not
provide compression loading for increasing bone
mineral density, which is important for reducing the
risk of osteoporosis. Nor do they incorporate
instability to increase a person’s balance and
stability, which is required in most daily activities
and sports performance.
Intimidation. Because the free weights are associated
with men, many women are unfortunately too intimidated
to venture into the free weight area and use free
weights. Many men respect the desire and commitment of
women who weight train and are generally helpful in
imparting advice on exercises.
Sadly, many of these fallacies originate and are
perpetuated by the general media. The television and
general fitness and health magazines are filled with
misinformation and advertisements for gadgets that
appeal to a woman’s sense of worth and self-image.
Diet and exercise books abound that misrepresent
research and recommend doing ineffective exercise
programs. As well, women don’t realize how strong they
are and how strong they can be.
It’s time for women to break the mold and challenge
themselves. This can be accomplished by adopting a
sensible program of nutrition and exercise. Favorable
changes will appear after a few weeks, but a longtime
commitment will insure a healthy and pleasant life.
