On the other hand, when it comes to vitamin and mineral requirements, equality of the sexes does not apply.  This is directed by our physical differences.  For example, a basis for nutrient requirements would be the body mass of each sex.  Other factors that affect daily nutrient requirements revolve around the aspects of hormones, muscle mass and size.  Generally, women need more vitamins that keep the reproductive system healthy.  Men do not need so much for this.

Vitamins and Minerals are Different

By learning about what vitamins women need the most, we are able to protect ourselves from common diseases.  Our bodies are able to function at their optimum level.  The process of aging can also be stalled. Remember that we, not only, age on the outside but also, our internal organs grow older too.  After all, the goal is to keep them in good working condition for the longest time possible.

Before we state our top picks for vitamins, let us differentiate them first from minerals.  Although many women take calcium and iron supplements, these are not considered vitamins.  They are nutrients that we need, but they are considered minerals, because:

• They are inorganic compounds. All vitamins are organic.
• Vitamins are sourced from animals and plants, while minerals are derived from water and soil.
• Based on their chemical make-up, vitamins are more complex.
• Not all minerals are needed by our bodies, while there is a need for all vitamins.

Vitamin C

• From a glass of orange juice, we can get vitamin C.  This is also commonly found in sour fruits.
• It helps boost the immune system which, in turn, helps our bodies to fight germs. Acne dries up faster when this vitamin is taken regularly.
• The nature if vitamin C is that is it dissolves in water.  It is not retained in the body and it goes out with urine.
• This compound repairs damaged tissues which is part of the aging process.
• Aside from these benefits, women specifically need vitamin C because it improves iron absorption.  More women have iron deficiency compared to men. This has something to do with women’s menstrual cycles.

Vitamin A

• Studies have revealed that vitamin A that is included in multi-vitamin supplements are too much.  The average rate of 3,500 – 5,000 IU is not necessary because half that amount is just right.
• Vitamin A benefits include vision improvement. In the same manner, it is used for treatment and prevention of eye illnesses like cataracts, glaucoma and macular degeneration.
• It also plays an important role in the treatment and prevention of cancer, lung and skin problems.
• In addition, pregnant women need this vitamin because it helps the fetus develop its brain, kidneys, eyes, heart, bones, lungs and the central nervous system.
• After childbirth, vitamin A helps repair damaged tissues that were brought about by the pregnancy.  The risk for infection is also decreased when this vitamin is taken.

Vitamin E

• Vitamin E benefits for women include lowered risk of heart diseases, cancer and improvement of the immune system.
• It aids in the formation of red blood cells that rid the body off free radicals.
• By the time a woman reaches 30, her immune system starts to become weak, Vitamin E helps boost the immune system.
• As women age, there is noticeable decrease in muscle mass.  This also leads to the weakening of muscle tissues.  In such cases, vitamin E enables the body to absorb fat better so that these conditions can be corrected or prevented.

Vitamin D

• Compared to men, women are more prone to osteoporosis.  This is a condition that weakens the bones by making them brittle.  The common parts which are affected are the bones in the ribs, spine, hip, upper arm and wrists.
• Although the mineral, calcium, is the one that strengthens the bone; vitamin D is responsible for its absorption.  The appropriate levels of phosphorus and calcium are regulated by it.  Vitamin D deficiency results in skeletal deformities, weakness in the muscles and bones.  Women who have low levels of this vitamin are more prone to heart disease, depression and diabetes, among others.
• The best way to increase levels of this compound is through regular exposure to the sun.  By spending 20 minutes, at least three times a week under the sun, you can improve vitamin D production in the body.
• Food sources for vitamin D include cod liver oil, eggs and fish.

B-Complex

• B-Complex vitamins are recommended for women in the pre-menopausal and menopausal stages in their lives because they experience more stress than the usual.
• Vitamin B6 and B12 are found in fish, meat, poultry, bananas, tomatoes and watermelon.  These vitamins are proven to decrease stress levels.

Taking these vitamins help improve our general health and well-being. Women have the option of taking supplements to meet their daily requirements or changing their diets to get more of them.

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In this article, we’ll present five reasons to implement a regular exercise routine during your pregnancy. The following may prompt you to leave your couch, grab a water bottle, and head out the door for a brisk walk.

1 – Good Night’s Rest

Sleeping peacefully, without snoring,  is often a challenge for pregnant women. Not only are their bodies changing on a daily basis, but the anxiety and excitement of childbirth can keep them awake. As you progress through your trimesters, you’ll find it increasingly difficult to fall – and stay – asleep.

When you exercise, several things occur that contribute to helping you sleep. You use up nervous energy; you release stress and anxiety; you relax your muscles; and you improve the functions of your heart and lungs. The result is a good night’s slumber.

2 – A Jumpstart To Your Self-Esteem

Watching your weight increase each week can be discouraging, even though you realize intuitively that proper weight gain is a sign of a healthy pregnancy. As your stomach grows past the point at which you can see the scale, it’s easy to think longingly of your pre-pregnancy shape.

Exercising not only helps to ensure you’ll gain an appropriate number of pounds, but it can boost your self-confidence. After all, you’ll know you’re in shape, even if the scale suggests differently.

3 – Fewer Aches And Pain

Aching muscles, leg cramps, and lower back pain are part of the territory when you become pregnant. These are signs that your body is changing in order to support the life growing inside you. But realizing this fact doesn’t make the discomfort any easier to bear.

Working out on a daily basis can ease the aches and pain, reducing their severity. Walking and swimming will improve your cardiovascular system. Stretching will improve your flexibility. Weight training will build your muscles, so they’ll be less likely to become sore. Together, these exercises will provide more comfort as you advance through your pregnancy.

4 – Increase In Energy Level

It seems counter-intuitive. How can working out increase your energy? The answer involves how your body responds to physical activity. Circulation improves, driving more oxygenated blood to every part of your body, including your brain and muscles. As a result, you feel more energetic. Plus, because your muscles are being conditioned by exercise, every task for which you use them becomes easier.

A low level of energy is common among pregnant women. Moreover, the level declines further as they progress through their trimesters. A daily workout can help turn the tide.

5 – Less Anxiety

Earlier, we touched upon the stress pregnant women experience as they approach the day they can welcome their babies into the world. Not only will this stress play havoc with their sleep schedules, but it can also influence how they react to stimuli throughout each day. Anxiety tends to build upon itself unless it is released.

Exercise provides the trigger. When you work out, stress dissipates as serotonin and endorphins are released by your brain. These chemicals provide a boost to your mood, and are responsible for the “runner’s high” many people experience after exercise. Anxiety is naturally discharged.

There are many other benefits to exercising during pregnancy. For example, studies show it is easier for physically active women to regain their former shapes after childbirth. Some women have a shorter labor. And evidence suggests there is less likelihood of trauma during delivery. If you are not already doing so, consider starting a workout regimen to enjoy the advantages described above.

Find quality Affordable Maternity Clothes at discount prices Visit http://www.emommie.com

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New York

Think Sex in the City, think glam, think the most sophisticated hen party destination abroad; New York. Situated on a huge natural harbour on the Atlantic coast, New York is made up of five boroughs including The Bronx, Manhattan, Brooklyn, Queens and Staten Island, each with its own individuality.

Shopping on fifth avenue or at Bloomingdales, browsing famous art galleries and   museums including the magnificent Museum of Modern Art, clapping eyes on the iconic Statue of Liberty, enjoying a show on Broadway and indulging the taste buds with food from all over the world cooked to such perfection that it rivals the quality from the countries they come from; just a selection of what’s on offer in New York.

There is a limitless list of reasons why New York is so appealing to hen parties; the only regret after a visit will be that you wish you had more time there.

Paris

The city of love and only a couple of hours train ride away on the Eurostar, it’s not surprising this is a popular destination for hen weekends. With the romanticised architectural monuments of the Eiffel tower and the Notre Dame, museums, public gardens and shopping, Paris combines culture with French chic wining and dining.

At night you have the Moulin Rouge with its exciting, raunchy and spectacular entertainment along with the surrounding bars, then how about an afternoon cruise down the river Seine where you can view the sights of the city from another angle? Alternatively, climb to the top of the incredible Basillica de Sacre Couer which sits at Paris’ highest point on Monmarte hill with a spectacular panoramic view over the city, although nothing comes close to the breathtaking views from the Eiffel Tower.

Paris is ideal for those looking for a more sophisticated hen weekend and will definitely not disappoint.

San Antonio

The ultimate destination for the ultimate party; San Antonio, Ibiza. Renowned for its party atmosphere, hundreds of clubs and beautiful beaches, Ibiza is the perfect hen destination for those wanting a full blown party with the girls before it’s time to settle down.

San Antonio in particular is the place to be if this is what you’re looking for, with Pasha, Cafe Mambo, Head Kandi and Cafe Del Mar to name just a few of the famous clubs that will ensure you never sleep.

The West End offers even smaller clubs and bars, although if what you’re looking for is a more sophisticated evening then head down to Sunset Strip where you’ll find some of the best places to eat and relax whilst soaking up the beautiful sunset.

There is more to San Antonio than just partying though with its beautiful beaches, coves and prominent cliffs. Plus Ibiza Town is just 20 minutes down the road and is one of the best preserved medieval towns in Europe, so if you can pull yourself out of bed before sunset it’s worth spending a day or two strolling through the cobbled streets browsing the shops and tasting the local food.

Magaluf

If you’re after combining sun, sea and sand then Magaluf is the perfect destination for a getaway. Set on the Mediterranean island of Majorca, Magaluf is unsurprisingly one of the most popular holiday resorts in Spain, situated between the neighbouring resorts of Torrenova and Palma Nova.

With three beautiful white sandy beaches to top up the tans on and hundreds of bars and clubs to choose from, Magaluf combines pure relaxation by day with pure hedonism by night.

“The Strip” is where you’ll find the best bars and clubs with BCM standing above the rest as the largest club in Majorca and playing host to international DJ’s. However, there’s much more to Magaluf than just the nightlife. Get yourself on board a catamaran cruise where you can relax in style whilst gently riding the waves off the coast of Magaluf. It’s moments like this when you’ll wish you never have to leave Magaluf!

Marbella

Marbella is a small town in Malaga, Spain, situated right by the Mediterranean Sea and below the beautiful La Concha mountain. For a more sophisticated trip abroad along with fabulous nightlife, boutique shopping and beautiful beaches, Marbella hen weekends are a top choice.

No trip to Marbella though is complete without a day or night out in Puerto Banus, the neighbouring town a few kilometres away with one of the most prestigious marinas in the world. So prestigious in fact that this is where the King of Saudi Arabia and some of the wealthiest people in the world moor up their boats. To add to the exclusivity of Marbella, some familiar people have chosen to set up home there such as Antonio Banderas and Sean Connery.

However, besides the nearby marina, beaches and famous people, Marbella has an array of chic bars and clubs that cater to the classier hen. There are also many spa hotels to be found and Nikki Beach club is a must, combining exclusive relaxation by day and international DJ’s by night.

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For the fashion obsessed among us, Facebook has created a new way to meld the two addictions into one. Pages from designers to bloggers to magazines have opened up a new world of chic information and sharing. For the more tech savvy, it has also formed a new method of starting out own fashion hubs for other fashionistas.

While I could go on for hours about the amazing Facebook fan pages dedicated to the fashion world, I have selected y five favorites of the bunch (in no particular order):

1. Rue La La

Want to be a part of the “in” crowd? Rue La La has become well known for being a fantastic invite only fashion site that delivers some of the best designer tips, tricks and deals on the web. There have been discounts of up to 50% off on high end brands, and they are always up to date. They also keep an eye on the ins and outs of the season, showing you the latest looks, along with those that are no longer in style.

But you have to have a code to use their website, and to get that code you need to know someone who is already a member. A way to get around this is by using their Facebook page. When you ‘like’ it, you will be added to those who can use the site. All you need is to look out for the deal codes.

An added benefit right now is that every ‘like’ they get will be $1 toward a $10,000 donation to Fashion Delivers, a world-wide disaster relief program.

2. Hautelook

Not just for fashion, you can find home, beauty and travel deals here as well. But the biggest portion of the site is dedicated to high end designer clothes for men, women and children. They have been put on the site as direct-for-sale to cut the costs for their customers. They have also gathered tons of sales that are limited time offers, but  very good.

Their Facebook site is good for catching the short deals and sales that they post. There will be a link to the blowouts, which will come up on your daily feed. It is a fantastic way to catch what you might have otherwise missed, especially with specific brands.

3. Who What Wear

If you like fashion, there is a good chance that you are familiar with Who What Wear. One of the more popular blogs on the web, they offer great posts that are more informative than deconstructive. You can get ideas on how to utilize new trends, see the latest from the runway, or just get the writer’s opinions on the greatest looks in fashion.

Their Facebook page is more like a mini version of the blog. They update with little tidbits and photo collages, and will post links. They also put paraphrased snippets of blog posts into the notes section.

4. Threadless

Not all hot fashion trends have to be high end. Threadless has become increasingly trendy, as their humorous tees bring in youth by the thousands. Chances are you have one of their shirts in your collection, or you have seen one you would dearly love to get.

While it isn’t much, their Facebook page does offer you a peek at new designs. Their update regularly, and they let you know when they are having events. The only downside is that they tend to get spammed with user comments, so you have to dig for their info unless you ‘like’ their page.

5. Fashion TV

Everyone knows Fashion TV. It is the single largest one-stop television channel for all things fashion, from designers, fashion weeks and models to new season lines. Their Facebook page is an impressive place, with tons of updates on what is new, including some exclusives found only on their fan page.

Jessy is a frugal shopper, geeky fashionista and Facebook addict. She blogs for HomeLoansFinder, the largest free tool for comparing home loan interest rates Australia. Jessy blogs all things social media. Her main interests include saving money with social media, shopping and monitoring world news. You can follow Jessy on Twitter as @JessyTroy

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So… Do you want to make your own Rom-Com? It is pretty easy actually. After watching so many movies , I have hit on really applicable guidelines to follow to make your own script for a new Rom-Com. Well , at least as new as they get. Of course you’ll have to use your imagination to fill the gaps but this will definitely provide a solid base.

1. Decide the ending to your movie

The options of course are only two -

Happy Ending – The boy gets the girl. Only the villain suffers hardships in the end, which are always the consequences of his own wrongdoings! This kind would mostly be teenage material. You really don’t want to break hearts you see.

Sad Ending – This is the only area where you could get more creative. Audiences and critics usually love a movie which tears you up at the end. You could vary the degree of the sadness of the ending. You could make one of the lovers sacrifice themselves for a worthy cause. Pearl harbor , Casablanca etc could be great inspirations. Or you could just do away one of the couple with a cruel intervention of destiny and let the other mourn for all his/her life with only a progeny for support.

You could always mix a sad ending with a simultaneously happy one and get more critic acclaim!

2. Decide details about your characters

Pretty ones – The usual TDH (Prizes to those who guess the acronym, see end of article) and the nimble blonde heroine would be perfect. Of course if you don’t want to have the stereotyped characters , exotic ones would be a great alternative. A French dude or maybe a Mexican gal would do great stars in your movie. This category would be the perfect for a novice movie.

Ugly ones – Yes, there are ugly hero and heroines too. This would require a great director and camera crew to pull off!

Now your main characters should have very strong beliefs regarding any random subject. This could be the point of conflict between the otherwise mellow love birds.

You must also have additional strong characters. One close friend for the hero and heroine probably. Ideally these two also should madly fall in love and collaborate to help the hero and heroine during the troubles that they are bound to have. Or instead of friends you could have a mother or grandmother to pitch in and advice about love. The options are actually many. Radio and video jockeys also can feature as side characters. Children as catalysts to love stories would make for great heart melting moments in your movie!

Having a villainous character in your movie is not a must. I would recommend that having them actually degrades a good rom-com. An out and out villain is complete no. A mis-understood anti-cupid or a competitive ex would be the perfect negative element.

3. Coincidences are a must

Yes, this is the bread and butter of romantic films. A lot and lot of coincidences are sprinkled throughout the movie to make the story between your hero and heroine happen. They must meet at least thrice coincidentally. Why thrice? Once at the beginning of the movie to ignite sparks. Once again in the first half when nobody has decided to pursue the other. This encounter re-enforces the first spark. And once towards the end when both of them have gone through the conflict part and have broken up for a short-time. This one is to make them realize how much they love each other. Not only chance encounters , lottery wins , finding long lost possessions , family members etc can be a good addition.

4. Moment of epiphany

The lovers in such movies are normally bungling through their lives without any clue as to where they are headed. Neither are they strong decision makers. If they are then they naturally make strong wrong decisions and stick to them! Well, how else will you plod your movie forward? There should come a point in their lives fueled by the coincidences in Step 3,  where they find out miraculously that they have made the wrong decisions. This is when you can conveniently drop in your chance encounter number 3 and bring the movie to a happy ending.

5. Spices in your movie

This part actually depends on your budget. Sadly actors like Ashton Kutcher and Anne Hathway and the likes do not come cheap. But having a well known face increases your chance of a box office hit ten-fold! Also have exotic locations. Have your characters take a trip to Europe . Have them attend wild parties. Have them sky-dive. Dress your characters most appealingly. Adding stuff like this to your story increases the spice factor and sometimes help overlook a weak story too!

Well, there you go. Now you are all set to write and direct your own Romantic Comedy! Write the script right now and find a producer to make the hit of the year.

PS- If not Hollywood , you could get your script to Bollywood (Indian Cinema) where main stream cinemas are all romantic comedies! You will just have to add meaning-less song dance sequences in between.

Also TDH means Tall – Dark – Handsome!

Written by Pavithra.K,  http://pkbhat.blogspot.com

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1. Lose weight.

An estimated 32.7 percent of U.S. adults 20 years and older are overweight, 34.3 percent are obese and 5.9 percent are extremely obese. Yikes! 73% of us are at risk for diabetes and other chronic diseases. Heck we all want to look good too!

2. Quit smoking.

In the U.S. an estimated 25.6 million men (25.2 percent) and 22.6 million women (20.7 percent) are smokers. You gotta quit. I did. It’s so empowering, you won’t believe what you’ll accomplish once you can kick this powerful habit!

3. Exercise more.

A small investment in time can reap great benefits. You’ll be trimmer, stronger, more flexible and less likely to suffer age related injuries.

4. Reduce debt.

2009 was tough for many. Have a plan to reduce debt and stick with it. Pay down you lowest balance card first. Then add that monthly amount to the payment you’re already making on the next lowest balance card. You’ll gladly be cutting up those cards in no time.

5. Make more money.

There are many ways to make money, either on the side if you are employed or as a self employed person. Get creative. Read some books about self employment. Participate in some online forums with others who are successful at creating income.

6. More time with friends and family.

Here is where your true support lies. Nurture these relationships. Keep making relationship “deposits” with your loving words and actions. We all goof now and then and have to take “withdrawals” when we lose our temper or do something thoughtless.

7. Travel.

Expand your mind. Go somewhere new and immerse yourself in the culture, food, architecture. You can’t be small minded when you’re well traveled. It changes your perspective forever.

8. Learn something new.

You were put here to continually expand and grow more and more into the true you. What interests you? Take a course, either “live”, online, or by phone. Share what you’ve learned with others.

9. Enjoy life more.

What do you really love to do? Travel, be at the ocean or mountains or deserts? Read, write, teach? Cook, paint, sing? Whatever it is do more of it in 2010. That’s your soul talking!

10. Pay it back.

You can’t be only a taker. You’ve got to give back with your time, energy, money, services. And guess what? You’ll feel great in giving and more good will come to you.

Wishing you an extraordinary 2010!

Ann Ronan, Ph.D.

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1. Aishwarya Rai

2. Rani Mukherjee

3. Priyanka Chopra

4. Preity Zinta

5. Kareena Kapoor

6. Katrina Kaif

7. Deepika Padukone

8. Vidya Balan

9. Amisha Patel

10. Bhumika Chawla

Do you have any ladies from Bollywood you think are missing from this list of top 10 Bollywood Queens? Please add them in the comments below.

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“Wait a minute”, I hear you say. “Susan Sarandon? SUSAN SARANDON??? No! She’s as likely to grow on you as a pine tree is to grow in the Sahara desert!”. Oh yeah? Well, I refer you to the scene in her 1988 film ‘Bull Durham‘ with Kevin Costner where she’s strutting around in suspenders getting all hot and bothered. As one source, who wanted to remain anonymous, said, “For a minute she was totally (charming)” – for the benefit of our more sensitive readers, I was obliged to alter the last word in that quote.

9. Oprah Winfrey (money)

Whilst her weight might fluctuate, her bank balance remains consistently attractive. “First you get the money, then you get the power…”. Speaking of which, our next entrant is:

8. Hillary Clinton (power)

Notwithstanding her obviously high levels of testosterone, there’s something quite alluring about a woman who’s able to launch a nuclear strike. But there’s something even more appealing about her power suits and cropped hair. “Do it now!” – Yes ma’am. Nice pearls.

7. The “ugly girl” in your place of work

Every office has an ugly girl. When you first lay eyes on her, you know that she is so beneath your standards that, not only is she not in your league, she’s not even playing the same sport. But, with each passing day as you work together, she inexplicably gets more and more attractive to the point that you start imagining scenarios involving broken photocopiers.

6. Janeane Garofalo

Despite cleaning up pretty well, in almost all her movies the producers cast Janeane as the unattractive friend of the star. Why? Is it that they just don’t like her? Or is it because, whereas Winona Rider is probably too hot for you to imagine yourself actually getting it on with, Janeane seems like she might just return your affections. It’s not for nothing that Jerry Seinfeld almost married her (in the show I mean).

5. Helena Bonham Carter (particularly in ‘Fight Club‘)

Despite often looking like a diseased-ridden peasant from medieval times with a phobia of soap, water, and hairbrushes, her laissez-faire attitude to love triangles with imaginary people in ‘Fight Club’, and the fact that she might look quite good after a shower, means HBC makes our list.

4. Sarah Beeny – star of ‘Property Ladder’ (the U.K. original, not the U.S. imitation)

For all those international fans of ‘The Daily Different’ who might be unfamiliar with Sarah, the picture on the left really captures her essence. Commenting on how her house renovation show has granted her sex symbol status in the U.K., she said “Men are attracted to me because I’m bossy and opinionated… Men like that, it’s the dominatrix thing”. WRONG! While there are two BIG reasons why men like Sarah, it’s not for being bossy and opinionated.

3. Peg Bundy from ‘Married with Children‘

Why hello Mrs. Bundy! Normally, bouffant hair that looks like it’s been trapped in a 1970s time warp is a massive turn off, but it’s amazing what a great personality can do. (By the way, in my dictionary “great personality” refers to a seven letter word beginning with “b” that rhymes with “vests” )

2. Wilma Flintstone

All the guys prefer Betty Rubble right? And even Fred sometimes thinks that he married the wrong chick. But with her penchant for short dresses, showcasing her impressive pins, there’s no doubt that she was what made Fred shout “Yabba Dabba Doo” every week.

1. Elaine from ‘Seinfeld’ (aka Julia Louis-Dreyfus)

A quintessential example of a woman who, at first glance, flies low under the radar. Yet, the more you see of her, the more you get it. And the more you get it, the more you realize that she would get it!

All of these women could be considered diamonds in the rough, but in the end they turned out pretty well.

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