March 8

WOMEN'S DAY

          However, working women still have to grapple with the multi-roles that they play – these are traditional expectations of society. An example is in the area of looking after the welfare of their young children and domestic upkeep.

              

This article will provide tips for working women with a young family and without a full-time domestic help:

Communicate With Your Husband:

           It is important that you communicate with your husband about sharing household and domestic chores. This should not be a difficult process as your income also helps pay the bills and your husband must be a team player. A high priority should be the area of the children’s well-being and study supervision.

Time Management:

            Time management is an under-rated virtue. You should draw up a weekly chart to manage your time. This weekly chart must be realistic and take into account your children’s tests, extra-curricular activities, household shopping needs. Remember to get the active involvement of your husband.

Getting External Help:

              If you and your husband have busy schedules, it is also good to source out for part-time external help to assist in the cleaning and cooking. Alternatively, you can seek the help of your parents to supervise the welfare of the children or register your children to a nearby student care centre. However, it must be remembered that no amount of external help can substitute for quality time with your children. Try to set aside at least the weekends to spend undisturbed time with your family.

Concentrating At Work:

            Since you are working for a company, you must ensure that your full concentration should be on your work. Do not use company time to handle domestic administration unless it is of utmost importance. You are also entitled to take emergency time-off if needed so it is crucial that you keep your superiors informed.

Working Long Hours:

          It is not uncommon to work long hours, as workers are sometimes required to multi-task. It is important for you to strike a balance and important to inform your husband about your late hours so that your children are not neglected after their normal school hours. You can also request to finish some of your work at home if it requires computer processing. Most families have at least a computer desktop at home.

Interaction with Male Colleagues:

             If the nature of your job requires constant interaction with male colleagues after working hours, it is good practice to inform your husband. You can easily send an SMS to him to inform your whereabouts and he can arrange to fetch you home.

Attendance of Official Functions:

             Inform your husband in advance if you are required to attend an official function – Office D & D etc. This will allow your husband to get to know your working colleagues and fully appreciate your job responsibilities. Your husband will also be more cooperative if you are required to work beyond the normal hours.

Further Studies – The Dilemma:

            Being a workingwoman, you have to consider about upgrading your skills. This may require pursuing further studies after working hours. Yet again, you should express your decision to study with your husband and loved ones so that logistical/financial arrangements can be arranged in advance.

 

 

Diet & Nutrition for Women:

           Eating Right to Look and Feel Your Best. A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Good nutrition for women of all ages

                Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women 

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy  

 

          Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Diet and nutrition for women tip 2: Get plenty of good carbs

          You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.

Complex vs. simple carbohydrates

      Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients. Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

         Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike in your blood sugar, followed by a rapid crash. These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

Complex carbohydrates:

• Leave you full and satisfied
• Are packed with nutrients
• Provide long-lasting energy

Simple carbohydrates:

• Leave you hungry for more
• Are mostly empty calories
• Provide only short-lived energy
  

 

   

 

Diet and nutrition for women tip 3: Don’t cut out the fat!

          Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.

  

Women need healthy fats in their diet to look and feel great

• Healthy fats boost your brainpower and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
• Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
• Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily damaged hair.
• Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.  
• Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
• You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Choosing healthy fats

          Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats the "good fats" actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.

Foods rich in healthy fats include:

• olive and canola oil
• olives
• nuts
• fish and seafood
• peanut butter
• avocados

Diet and nutrition for women tip 4: Focus on foods for strong bones:

           It’s important for women of all ages to eat foods that contribute to strong, healthy bones, as women have a higher risk of osteoporosis than men. Osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support "bone health"

The role of calcium, magnesium, and vitamin D in women’s bone health

          Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard Western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains).

• Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time. See Related articles section below for a PDF factsheet on good sources of calcium.
• Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.
• Vitamin D: Aim for between 400 and 1,000 IU (international units) daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Nutrition tips to ease the symptoms of PMS

          Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
• Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic dairy products.
• Add essential fatty acids to your diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Nutrition tips for pregnant or breastfeeding women

       You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Nutrition for a healthy pregnancy

• Fat and protein are very important to your baby’s developing brain and nervous system. Stick to lean sources of protein and healthy fats for weight control.
• Abstain from alcohol. No amount is safe for the baby.
• Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.
• Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
• Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

• Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
• Emphasize lean sources of protein and calcium, which are in higher demand during lactation.
• Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
• Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

        If your baby develops an allergic reaction, you may need to adjust your diet. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Nutrition tips to boost fertility

• Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.
• Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.
• Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
• Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips to ease menopause

          For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.

• Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of vitamin D and magnesium, both of which support calcium absorption.
• Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
• Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
• Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add one to two tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
• Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

         Everyone dreams about love and passion. Those feelings fill your life with brightness and emotions. But do you know how to make a relationship work? Developing a successful, stable and strong relationship takes a lot of time and hard work.

       Life is motion. And love is the primary engine of vital energy. A woman without love is nonsense because only a mate can make her engine of vital energy function in a proper way. A woman really needs a partner to help her to open up. And a woman is always looking for the best match even if she is a business-lady and seems not to have free-time for dating.

       There is a number of ways to create successive relationships. One can get started from being patient. Patience is able to save your relationship when it seems that getting used to each other is impossible and argues will last forever. Love and patience can overcome everything. When two people with two different personalities begin to live together in love they create a totally new noble and rich life. Sure both of them want this life to be peaceful and harmonious. The psychologists say that one must forget his or her own "self", devoting him/herself to each other. Both a woman and a man must have a wish to make their relationship happy and to overcome everything that spoils it. Even the strongest love needs to be fortified every day. The most inexcusable rudeness is in your own home, towards the people we love most. Another important thing for a strong relationship is confidence. Confidence may even play greater role than love because only confidence is the base for real intimacy. But you should remember that such thing as confidence is very fragile. It’s easily crashed and is hard to revive. If you manage to build your relations on confidence be sure that you’ll get fantastic output. Both of you will open up your souls.

       Attention is one more indispensable condition of a good relationship. A man and a woman must remember that life consists of small moments which make us feel good or bad in everyday life. A hug and a kiss, kind words and thoughts keep the relationship from spoiling. Having similar interests is also important.

        Man and woman can be compared to two different parts of one unity. The psychologists claim that the difference between a man and a woman shows in the woman's feeling of her dependence on the man. She needs to have a strong man by her side. The woman is compassionate; she supports a man and tries to understand him. But if even this doesn't work and a man remains weak, then the woman leaves him or even destroys his personality. Every woman needs to know that her husband would understand, support and protect her.

       Try not to show your bad mood. Sharp words can break your relationship so be very careful when talking to your partner. It’s very easy to hurt people but remember that love doesn’t give you the right to say rude things to those you love. After all we tend to overreact and feel hurt when we hear rude words from the closest people. If you said something without thinking don’t wait to say that you are sorry. There is no place for pride in a family.

      Beware to make one mot mistake in the relationship. Do not try to micromanage your partner. Everyone needs personal freedom and if you control every move of your spouse they will fill themselves under arrest. As you understand this can’t lead to anything good. True love is based on trust doesn’t allow any doubts.

So love each other. And appreciate that life’s most precious gift which is called love.

warning: the below content for above 18 Years and for educational purpose only

 

           Freud called female sexuality “the dark continent”; if that’s true, male sexuality could qualify as the dark planet. But when it comes to sex, guys are simple, right? Not true. The bedroom is one of the great stages of male performance, and as such, what you see and hear is typically the role, not the reality. It’s no wonder, in trying to please the actor, a woman loses sight of a guy’s true identity. Here are 10 “unmasking” facts you may want to know: 

1. We Respond to Praise
It’s believed that men are so consumed by our libido that we have no self-consciousness surrounding sex. But men are no different from women when it comes to compliments as catalysts for sexual confidence. This praise can be delivered before reaching the bedroom (give us the once-over and tell us how buff we look), and after (give us the once-over and tell us how buff we look naked). Along those lines, men worry about the size of their guts (and other measurable organs), their hair (or lack thereof) and other attributes. Try to be extra affirming about those sensitivities. 

2. We Fear Intimacy…
…but not for the reason you think! Studies have shown that boys are more affectionate, even more expressive, than girls until they reach school age. At that time, social repression begins—of words, thoughts, feelings—and our desire for human connection goes underground. So taboo is this desire for intimacy that its possibility can terrify men—not because it’s smothering, but because we realize how desperate we are for it. What’s a woman to do? First, understand that your guy’s hasty retreat post-sex may be about his own shock at how much he craves a connection with you (and how much he’s denied it in life). Then, retreat a little yourself. This gives him time to see that his boyhood habits are, in fact, perfectly manly. 

3. We Appreciate Sex for Sex’s Sake
Having said that about intimacy, sometimes a little “throw-me-down sex” is the right medicine. According to Joe Kort, PhD, a psychotherapist and sexologist, “Men want their wives to enjoy raw sex, not just endure it or take it personally. For men, it’s not about dominating a woman, but ravishing her.” On occasion, try letting him ravish you. 

4. We Are Not Just Our…
The penis gets all the press, but men have “many erogenous zones,” says psychologist Melodie Schaefer, PsyD. “Men tend not to correct women because they’re afraid women will shut down and not touch them at all. But there are many places a woman should touch.” Like the chest, the inner thighs and face. Two other key areas: Gently gripping a man’s testicles can be a real turn-on, as it blends control with release. Also, stimulating the perineum, the area between the scrotum and anus, will heighten pleasure during oral sex. 

5. We Encourage Fantasies
“Men want to share their fantasies but worry their wives will shame or judge them,” says Dr. Kort. Similarly, Dr. Schaefer reports that men wish women would reveal their imaginings. Want to open yourself to these possibilities? Try making a game of it. First, and most important, promise not to judge the other; then, privately write out scenarios that have tantalized you and place them in a box. When you are next intimate, pull one out. If you’re both comfortable, give it a shot. If not, Dr. Kort recommends asking the author a key question: What about this fantasy do you like? Sometimes, its themes can be addressed in different, more comfortable scenarios. 

6. We Like It When You Talk
Talking during sex stimulates more than our ears. What kind of talk? Dirty, praising and instructive are great starts. As amusing as it may sound, a woman’s words can make a guy feel as potent and virile as a Roman gladiator, even if he’s a suburban banker. 

7. We Need Your Honesty
Sex can solve the stresses of a relationship, but it’s often where the stresses show up. If we complain about a lack of sex (or your doing certain things only on our birthday), we may be overlooking serious issues that underpin such withholding. We need you to enlighten us. The male ego is often tied to sex, so it’s easy for us to dismiss bedroom problems as female disinterest rather than issues we have a part in. Avoiding these problems, however, only perpetuates your feeling unseen and our frustration. 

8. We Enjoy the Dance
Men like a good quest; unfortunately, these days, there are so few. But romance earns that distinction. Allow us to court you; make us deserve your desire. Dr. Kort makes an additional point: “Emotional intimacy is about closeness, but sustaining sexual desire demands a certain amount of distance.” How do couples strike this tricky balance? By allowing each partner to have what he calls “separate sexuality”: a sexual life that doesn’t include, but doesn’t betray, the other. “For him, that might mean allowing his wife to use toys or letting other men look at her; for her, it might be permitting him to watch pornography in order to experience a fantasy.” Such indulgences help maintain the balance of desire and devotion for both parties. 

9. We Can Explain Pornography
Finding a spouse using pornography is a top reason couples seek counsel, says Dr. Kort, but it shouldn’t be overreacted to or pathologized. A few things to clear up: 1. Sex addicts represent only 4 percent of the population, so it’s unlikely your man is one. 2. Because childhood experiences influence sexuality as an adult, people are very idiosyncratic about what turns them on. In other words, says Dr. Kort, “no woman can, nor should she, be everything to a man.” Still, the question remains: How does a woman not take pornography personally? First, determine if your mate is compulsive, or can only have sex, with pornography. If so, you may want to seek counseling. If not, Dr. Kort recommends taking the secrecy out of pornography by discussing it. Use the lens of “what about it turns him on versus what turns you off.” That way, a dialogue is created that allows for honesty, dignity and closeness. 

10. We Always Need It, But Not for the Reason You Think
Men are accused of being sexually insatiable, but women should rethink this. “Men see sex as a celebration,” says Dr.Schaefer. “They wish women would take more of a ‘carpe diem’ approach to it. We move through life at the speed of sound, with multiplying challenges and pressures. It’s easy to allow demands on our time and energy to rob us of the joy, pleasure and opportunity that sex affords us. On the long list of priorities, it should not be on the bottom rung.” If that doesn’t make you want to “seize the day” (or something else), consider the health benefits: Orgasms release oxytocin, which has been called the “bonding hormone,” bringing couples closer together while it alleviates anxiety and stress, reduces blood pressure and promotes healing.