Q: How do women's and men's fitness requirements differ?
A: Fitness requirements vary greatly among individuals, depending on body type and fitness goals. So the main difference between men's and women's fitness requirements is due to the differences in body type. Men tend to carry more muscle. The more muscle you have, the more energy is required to work that muscle. Muscle is maintained through adequate protein intake, so men who are weight training are likely to require more protein than women who are weight training. This is similar with cardio or aerobic exercises. As men tend to be larger and carry more weight, they will expend more energy during any type of movement. Energy is provided through carbohydrates, so men doing aerobic exercises are likely to need more carbs in their diet than women doing similar aerobic exercises. The key message here is to know your body and your fitness goals. Know what the nutritional requirements are to maintain your body's energy and health while working on attaining your exercise targets.
Q: What's your exercise routine?
A: With any dietary or lifestyle routines, I try to incorporate them into my life, and this is the advice I give to my patients as well. So with exercise, I try to walk everywhere I can (e.g., work, groceries, visiting friends, etc.) and do things I enjoy like running around with my kid. When it is not raining or snowing, I also enjoy going for brisk walks around the neighborhood. To supplement this, when I feel the need for an extra cardio boost or to get my heart pumping, I do a fun aerobic video at home. The key is really to find something that you enjoy doing that doesn't seem like a chore, but rather a reward.
Q: How do women's and men's nutritional needs differ?
A: Many nutritional requirements are calculated based on body weight, not by gender. This holds true for protein and carbohydrates. The more body weight you carry, the more your body will require carbohydrates for energy and protein for muscle maintenance. There are certain vitamins whose requirements differ between the genders. For example, men require more Vitamins A, E, and K as well as a few of the B vitamins. Minerals perform specific functions in the body that can differ between the sexes, based on the differences in physiological functions between men and women. For example, women require more iron due to the loss of iron in the blood during menstruation, while men may benefit more from zinc as it promotes sperm growth and motility. I don't usually tell my patients to count vitamin and mineral intake to ensure they are receiving the recommended daily intake, but instead ensure that they are eating a balanced diet with a large variety. Including variety in the diet ensures that you are getting all the different vitamins and minerals you need, since different foods carry different nutrients.
The biggest difference in the nutritional requirements between the sexes is for women who are pregnant or lactating. Protein requirements, as well as requirements for many vitamins and minerals (e.g., folic acid, iodine) are increased during this time. Pregnancy and lactation is also a time when caloric intake is generally increased for the women as she is now eating for two.
Q: What are the most common problems women face in maintaining a healthy diet?
A: Across the board, the most common problem is habit. We are accustomed to eating foods that we grew up on and foods that give us comfort and joy. The trick here is to be patient with yourself while you try some new and healthier foods at your own pace. For example, purchase one leafy green vegetable you've never tried once every week. Or, ask a friend for a favourite recipe and do a recipe trade with her. Another way to break out of old habits is to go to a restaurant that serves a different culture's food and try to cook that dish at home. There are many healthy foods that can also be comforting and delicious -- it may take some time to find the ones that are right for you to incorporate them into your new habits. Be patient.
The other problem many women face is time. With work, kids, exercise, and taking care of the house, many women find little time to take care of themselves, and that includes maintaining a healthy diet. What foods you put in yourself is a measure of how well you take care of yourself. But eating healthy doesn't have to involve hours in the kitchen. In fact, there are numerous recipes out there that are both simple and healthy. My tip for women short on time is as follows:
1. Keep it simple: Know yourself and how much time you have or want to expend on making a meal, and don't try to overextend yourself.
2. Stock up: Do your grocery shopping once a week and stock up on the basics (fruits, veggies, bread, grains, meat, etc.) You don't have to plan your meals out, just buy versatile items you like to eat so that you can open up your fridge or pantry in the middle of the week and have all the basics to whip up a healthy meal you can enjoy.
3. Make more than you need: When you're cooking dinner, make enough to pack a lunch for the next day. This will save you time and energy. Also, prepare a big batch of a healthy snack (e.g., hummus, muffins) that can last you a few days.
Q: What do you eat in a typical day?
A: Every day is different for me. I really enjoy variety in my diet, which keeps things fresh and exciting. I don't like being bored by my food. Right now, I'm really into curries, soups, and stews. It goes with the weather turning cold and can include a great mix of different veggies. In the summer, I tend to eat more salads and wraps. The "basics" I buy at the grocery store every week include a load of vegetables (including a variety of leafy greens), a loaf of mixed grain bread, eggs, and I always make sure to have some pasta (whole wheat, spelt, or rye), brown rice, oatmeal, and other grains around the house, which I buy in bulk. I eat fish or chicken once or twice a week, and beef in small amounts occasionally, but my diet is mostly plant-based.
No comments:
Post a Comment