The Ultimate Diet for Women

By Dr.Leila Kreho

Dr Leila Kreho is a medical doctor, holding Master of Science in Nutrition, King’s College University of London. She has written various health articles for some of the leading daily newspapers and magazines i.e. Cosmopolitan, Elle, Mens Health. Through her presence in the print, TV, other electronic media, and public lectures worldwide she is raising the awareness on the impact that food has on our health. So far Dr. Kreho published outstanding 6 books giving her new revolutionary approach in nutrition.
The Ultimate Diet for Women book is all about enjoying your traditional food while learning how to dramatically improve your health, fight diseases, boost your energy level and achieve leaner, trimmer body to fuel your active lifestyle in the 21st Century. The book bursts with recipes which give everyone, no matter the age, the required energy without using sugar, excess flour, or milk.., but at the same time nourish our body, alkalise it, and naturally destroy free radicals, the main cause we age.
We have changed our diet considerably compared to what it was like 40 years ago. From the early 50s of the last century up to this moment, around 3500 new chemicals have been produced. These have found their way into the foods we eat on a daily basis. Insecticides, such as organophosphates and nitrates, pesticides and synthetic steroids are all added to the feed to speed the animal’s growth. The result is an increased number of breast cancer cases, fibroids, infertility, and endometriosis, polycystic ovaries, PMS , skin problems etc.
Most of us have long understood that it is vital to monitor our physical health but we are not as attentive where our mental health is concerned – which might be even more important! The main features of the 21st Century are unfortunately stress, agitation, depression, insomnia and constant fatigue. If you stumble upon a depressive state, this is not a reason to blame yourselves for it. On the contrary, you should undertake all measures possible to preserve and improve your mental health and live a happier life that includes all the ups and downs inherent in the hectic 21st Century. Beat depression in your kitchen and make natural Prozac !
Everybody talks about socially accepted woman’s body but disappointing and complex as it may sound for some, reduction diets should be tailor made for everyone individually. Attention should be paid to food availability, regional characteristics, social and family circumstances, mental and physical condition and hereditary predispositions. Our nutritional needs change from one year to another, from one season to another and sometimes even within 24 hours. Therefore, a universal reduction programme effective for all of us is quite a challenge for modern nutritional science! In this book learn about all risks extra pounds have on our health, learn to choose ‘smart’ food that can burn fat, and adjust your diet plan accordingly!
Our most intimate relationship with the outside world is food, the main medium for controlling health within the body, as well as our glamorous look. There is no medicine, cosmetic agent, nor natural supplement that exists which has such a profound effect on our body as the food that we individually choose.
This book will give you the answers. Have a great woman’s body uniquely designed just for You!

• Language: English
• Publisher: Dr.Leila Kreho
• Release date: Feb 7, 2017
• ISBN: 9781370737949

Dr.Leila Kreho

ABOUT THE AUTHORDr Leila Kreho is a medical doctor, holding Master of Science in Nutrition, King’s College University of London. She is a member of British Nutrition Society since 2001. LeIla is a British-Croatian currently living in between, Istria, Dubrovnik, London and Zagreb where she has been running a Nutrition Diagnostic Centre since 2003.She has also written various health articles for some of the leading daily newspapers and magazines i.e. Cosmopolitan, Elle, Men’s Health. Through her presence in the print, TV, other electronic media, and public lectures worldwide she is raising the awareness on the impact that food has on our health.So far Dr. Kreho published outstanding 6 books - serial the “The 21st Century Nutrition” giving her new revolutionary approach in nutrition – enjoying your traditional food while learning how to dramatically improve your health, fight diseases, boost your energy level and achieve leaner trimmer body to fuel your active lifestyle in the 21st Century.Over the last couple of years, she has been thinking about the idea of placing her philosophy regarding today’s healthy nutrition which takes care of our hectic way of life into one place. This is how “Doctor Nutrition Bar” was born. Dr.Leila created recipes which give everyone, no matter the age, the required energy without using sugar, excess flour, or milk.., but at the same time nourish our body, alkalise it, and naturally destroy free radicals, the main cause we age.The two times cold-pressed juices mostly containing over 500g of fruit and vegetables with a low GI& GL index, super smoothies based on marvelous quinoa and other scientifically proven top 20 food, phytoestrogen bruschettas, a therapeutic dose of turmeric...this is the type of food that play the major part in “Dr.NB” products.Our most intimate relationship with the outside world is food, the main medium for controlling health within the body, as well as our glamorous look. There is no medicine, cosmetic agent, nor natural supplement that exists which has such a profound effect on our body as the food that we individually choose.Dr. Leila Kreho, MD, MSc Nutr.Member of British Nutrition Society,www.doctornutritionbar.com

Book preview

THE ULTIMATE DIET FOR WOMEN

FEEL ENERGETIC, STAY HEALTHY AND LOOK GLAMOROUS FROM TEEN AGE TO GOLDEN ERA

More than 100 recipes that will cure, reinvigorate and preserve your health

~ A 7-day programme for removing fat ~

~ Ultimate sexy foods for women ~

~ Turn your biological clock back ~

LEILA KREHO M.D. MSc Nutr.

Member of the British Nutrition Society

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Copyright 2016 Leila Kreho

Smashwords Edition License Notes

This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you're reading this book and did not purchase it, or it was not purchased for your use only, then please purchase your own copy. Thank you for respecting the hard work of this author.

~~~

TABLE OF CONTENTS

INTRODUCTION

1. TEEN MENU

2. FERTILITY AND PREGNANCY

3. INFERTILITY, POLYCYSTIC OVARIES AND ENDOMETRIOSIS

4. MENOPAUSE

5. BEAT BREAST CANCER IN YOUR KITCHEN

6. SYNDROME X

7. LIFE AFTER FIFTY (50+)

8. LET'S TURN BACK THE BIOLOGICAL CLOCK

9. SEX, A MIRROR REFLECTION OF GOOD HEALTH

10. STRESS AND MOOD SWINGS

11. DIET AND NUTRITION MYTHS

12. DETOX FOR HEALTH AND BEAUTY

INTRODUCTION

Dr Leila Kreho is a medical doctor, holding Master of Science in Nutrition, King’s College University of London. She is a member of British Nutrition Society since 2001. LeIla is a British-Croatian currently living in between, Istria, Dubrovnik, London and Zagreb where she has been running a Nutrition Diagnostic Centre since 2003.

She has also written various health articles for some of the leading daily newspapers and magazines i.e. Cosmopolitan, Elle, Mens Health. Through her presence in the print, TV, other electronic media, and public lectures worldwide she is raising the awareness on the impact that food has on our health.

So far Dr. Kreho published outstanding 6 books - serial the The 21st Century Nutrition giving her new revolutionary approach in nutrition – enjoying your traditional food while learning how to dramatically improve your health, fight diseases, boost your energy level and achieve leaner trimmer body to fuel your active lifestyle in the 21st Century.

Over the last couple of years, she has been thinking about the idea of placing her philosophy regarding today’s healthy nutrition which takes care of our hectic way of life into one place. This is how Doctor Nutrition Bar was born. Dr.Leila created recipes which give everyone, no matter the age, the required energy without using sugar, excess flour, or milk.., but at the same time nourish our body, alkalise it, and naturally destroy free radicals, the main cause we age.

The two times cold-pressed juices mostly containing over 500g of fruit and vegetables with a low GI& GL index, super smoothies based on marvelous quinoa and other scientifically proven top 20 food, phytoestrogen bruschettas, a therapeutic dose of turmeric…this is the type of food that play the major part in Dr.NB products.

Our most intimate relationship with the outside world is food, the main medium for controlling health within the body, as well as our glamorous look. There is no medicine, cosmetic agent, nor natural supplement that exists which has such a profound effect on our body as the food that we individually choose. 

Dr. Leila Kreho, MD, MSc Nutr.

Member of British Nutrition Society,

www.doctornutritionbar.com

1. TEEN MENU

Because teenagers are at risk for anaemia it is extremely important that their diet ensures sufficient iron intake. It should also provide enough calcium for bone growth and health. Given the hormonal chaos roaming in teen agers, girls at this point in life expend plenty of energy, and require physical activity and sleep. Learning how to prepare nutritionally rich meals is a massive step towards a healthier life.

Teenage years are a crucial point in our life as it is the time when we reach our designated height, develop our muscle mass, bone structure and mature sexually. It is no wonder then that the nutritional needs are higher at this age than at any other period of a woman’s life. If we do not treat ourselves with a nutritionally balanced diet at this age, we are at risk of disorders such as anaemia, weight gain, anorexia, bulimia and dental problems. In addition to this, many of our long-term health problems such as osteoporosis, heart and blood vessel diseases, infertility, carcinoma, diabetes and obesity may be prevented at this age. Some 40 years ago, it was traditionally the parents who was responsible for a teenager’s diet. Today, the situation is quite different. Girls are maturing earlier than before and their female friends, rather than their family, decide if they will be socially accepted or not. Influenced by the silent rules of the fashion industry, it seems that they now care less about a balanced diet than ever before. Health is not a relevant factor when choosing foods and they do not dwell on the fact that what they eat now will affect their health status in later life.

Dry fruits such as dry prunes, apricots and raisins are rich in iron but also in sugar. As teenagers often consume sugar in excess, you may try soaking dry fruits for several minutes in boiling water – this will reduce its sugar content.

If they choose a more diverse diet, their hair will be shinier and their skin will look fresher. Furthermore, this alternative diet will prevent heart and blood vessel diseases and osteoporosis. This will provide a healthy transition from one life period to another.

FIGHT ANAEMIA OFF WITH IRON

Young girls require a higher daily dosage of iron than boys. Between the age of 12 and 18, the recommended daily dosage of iron is 14,8 mg. The reason for this is the loss of iron occurring during periods and young girls experience heavier flows than women in their twenties or thirties. According to different studies, it is common that only 60 percent of their daily requirements are fulfilled so one should not be surprised to learn that one in four girls suffers from anaemia. The symptoms of anaemia are fatigue, pale skin, weakness, lack of energy, rapid heart rate, and frequent headaches. It is extremely important for teenagers to remember that iron deficiency may reduce concentration and impair intellectual performance at school. Research shows that iron deficiency may mimic the signs of hyperactivity. Teenage girls who decide to become vegetarian, thus further impoverishing their diet, and those who are following a weight loss diet programme are particularly susceptible to anaemia. Whole grain foods (whole grain bread, brown rice, brown pasta) contain phytates that can decrease the absorption of minerals – iron, calcium and zinc. Vitamin C aids the absorption and foods such as dark green leafy vegetables contain both iron and vitamin C. The foods that are rich in iron, such as red meat, seaweed, sesame and pumpkin seeds, cocoa, ground soya, lamb liver, lentils and beans (see the table of iron sources for vegetarians and non-vegetarians below), should be consumed with a glass of vitamin C-rich juice, which improves iron absorption (a glass of orange juice with bean stew and green salad, for instance).

Best iron sources:mg in 100mg

Beefsteak – all visible fats removed :2,1

Eggs:1,9

Chicken liver:9,2

Roasted calf’s liver:12,2

Cocoa:10,5

Pumpkin seeds:10,4

Non-cooked lentils:7,6

Sesame seeds:10,4

Broccoli – slightly cooked:1,0

Ground soya:9,0

Nori – seaweed:19,6

Dry beans:6,4

Dry apricots:6,8

Dry couscous:5,0

Hummus:1,9

Cooked spinach:1,6

Miso:4,2

Cooked chickpeas:2,1

Dry raisins:2,2

Dry prunes:2,9

Tofu:3,5

Anchovies canned in oil :3,1

Cooked mangold:2,3

Nuts :2,9

FOODS YOU SHOULD (NOT) EAT

- Regardless of whether you are a vegetarian or not, you should consume foods in this table with a glass of vitamin C-rich juice for better absorption.

- Dry fruits, as you can see from the table, such as dry prunes, apricots and raisins are rich in iron. Unfortunately, they also have an abundance of sugar. As it is often the case at this age to consume sugar in excess, it is recommended to soak dry fruits for several minutes in boiling water – this will reduce its sugar content.

- Add some iron rich spices to your food – curry, ground ginger or fresh parsley.

- Minimize your black tea and caffeine-rich beverages intake, as these obstruct iron absorption.

- Extended cooking of meat at high temperatures will result in lower levels of iron. Red meat, which is the best source of iron, should be served medium cooked and fish should be steam cooked.

- Tofu is an excellent source of iron for vegetarians and vegans and may be combined with both salty and sweet foods. An idea for you: slice tofu and grill it. Towards the end, pour a mixture of sesame oil and soya sauce over the tofu. Sprinkle some crispy fried nori seaweed on top.

- Although important at this life stage and a must have on the menu, milk should not be taken with meat dishes because of its poorer iron absorption. Therefore, try to separate milk and meat in your meals.

- It is extremely important to consume plenty of fruit and vegetables. It was discovered in Israel that the level of iron was higher in vegetarians than in non-vegetarians. The reason was no other than their higher intake of fruit and vegetables!

- Iron-rich foods are essential for effective weight loss. Why? Iron is used to produce red blood cells, which supply oxygen-rich blood to the active muscles, and this favours faster calorie burning. The lack of iron is often the culprit for your lethargy, which makes you less physically active.

- If you adopt good nutrition habits, consuming plenty of fruit and vegetables (especially green leafy vegetables and pulses), and some red meat, and if you ensure enough sleep (at least 8 hours) and take some iron-rich multivitamin and mineral food supplements, the signs of anaemia may vanish in a few weeks’ time!

CALCIUM – A KEY TO HEALTHY BONES

Preference should always be given to organic types of milk, cheese and yoghurt. In addition to this, nuts, pulses and green leafy vegetables are vital.

Because of a sudden increase in bone growth and to achieve appropriate bone mass density, young girls must ensure a higher calcium intake than older women. Daily needs for teenage girls are 1300 mg of calcium. It is vital to build firm and dense bones at this point in life, as almost half of bone mass develops in teenagers. When choosing milk products, preference should always be given to organic and low-fat milk, cheese and yoghurt. A healthy diet should also include nuts, pulses and green leafy vegetables, such as broccoli, which contain additional magnesium and vitamin K, both essential for healthy bone development. Dry fruits and oily fish should also be on your daily menu, the latter one especially. A nice piece of organic red meat should not be avoided. In many countries it is possible to buy calcium-enriched bread, and vegetarians should drink calcium-enriched soya milk and eat sesame seeds and tahini spread. It is important to know that one should avoid drinking coffee and caffeine-rich beverages too often, as these impede iron absorption and, according to the statistics, it is at the age between 15 and 18 that girls tend to drink more coffee. Although phosphorous is an essential mineral, a higher quantity will not allow healthy bone development. Of course, one should always bear in mind that this balanced diet must be accompanied by appropriate physical activity. A good choice might be dancing, running, playing tennis and roller skating – any form of movement favours bone development.

SELECTED CALCIUM SOURCES:mg in 100mg

Tempeh :120

Milk, fat-free or low-fat :120

Broccoli:110

Sunflower seeds:110

Cottage cheese:110

Dry apricots:92

Parmesan cheese:1200

Emmental cheese:970

Tahini:680

Sesame seeds:670

Anchovies canned in water:540

Almonds:240

Chocolate milk:220

Soya flower:210

Tortilla chips:150

Vanilla ice cream:130

Pesto sauce:560

Muesli, Swiss style:110

White bread:110

Oranges:47

EXAMS – THE CAUSE OF TEEN STRESS

Typical symptoms of stress caused by school exams are irritability, trouble sleeping, appetite loss and general weakness. On top of this, the overall situation could be worsened – you will definitely not pass your test with flying colours! If a girl is deprived of sleep, chooses an unbalanced diet and does not have sufficient physical activity, her physiological and psychological health may be at risk. This is what can help.

- Regular physical exercise will help young girls get rid of excess adrenaline (the stress hormone) and will aid better sleep. Current statistical data shows that teenagers do not have sufficient physical activity. Pretty appalling data comes from England, where almost 70 percent of young girls aged between 15 and 18 do not dedicate a single hour a week to some form of physical activity.

- Your diet should be diverse and you should keep in mind that this life age is definitely not the time for rigorous weight loss programmes or detox diets!

- In research from 1997, the IQ test score for girls who suffered from anaemia was by 10 points lower than for those whose iron values were normal. Within 10 weeks of diet changes and vitamin supplements, their situation fully improved.

- When studying intensely, it would be wise to have short breaks every 20 minutes – this is the maximum time your brain can fully focus.

- Clinical research showed that a preparation called Bio-Strath, a Swiss herbal preparation, improved concentration and immune systems. Research in Switzerland showed that this preparation, as a food supplement, improved concentration and test results by 30 percent over a period of 10 weeks.

ALCOHOL AND SMOKING – UNHEALTHY FASHION ACCESSORIES

Society affects girls much more than boys. Alcohol and cigarettes are part of the socialising process for young girls.

Did you know that in the 1960s, 7 percent of young girls tasted alcohol for the very first time during the age between 10 and 14? Today, in the 21st century, 25 percent of them will start drinking before they have turned 13! This is, unfortunately, the reality of modern times when young girls decide to drink alcohol so that they can loosen up, cope with everyday problems and mitigate negative mood swings. Some even think that it is a weight loss method and others use it as a 'getting-in-the-mood' before having sex.

Top 12 foods to fight off acne problems

- carrots

- beetroot

- ginger

- avocado

- wheat bran

- chickpeas

- soya

- beans

- lentils

- flax and sesame seeds

- sweet potatoes

- oily blue fish

Many teenagers admit to having been drunk because they were pressurised by their friends. It is also interesting to know that society affects girls much more than boys; statistics say that this is double where alcohol is concerned. Consuming alcohol and cigarettes at the same time seems to be the girls’ entry card to society and to a feeling of maturity.

But what happens when alcohol enters your body? It goes down your throat and into the stomach where it flows further down to your small intestine. Then it adheres to your digestive tract walls and enters the blood flow. Less than 10 percent of alcohol is excreted in urine, sweat and breath, whilst the rest is digested in the same way as food – it is combined with blood oxygen to release the energy. However, unlike food, alcohol is only processed by the liver and this is the reason why this organ is at risk when binge drinking.

Women have a higher percentage of fat than men and thus have less water in their body. They also have less alcohol dehydrogenase enzyme, an enzyme necessary to digest and eliminate alcohol faster, and this is why they have a poorer tolerance of alcohol. Binge drinking causes headaches, nauseas and blood sugar level imbalances, which all makes us feel ill.

Long-term consequences of frequent alcohol consumption are depression, gastritis, anxiety and ovulation problems. Moreover, it increases the risk of osteoporosis and blood vessel diseases! Therefore, if you belong to the 25 percent of today’s young girls who drink and smoke, stop for a moment and think just how smart this combination of alcohol and cigarettes really is!

THE TEENAGE DIET DILEMMAS

Increased appetite should come as no surprise because faster growth requires larger quantities of food

Some 2000 years ago, a Greek doctor named Galen claimed that teenagers would eat almost anything that they could get their hands on and that they could digest everything perfectly. It seems that teenagers have always chosen less quality food in their diet, which has been quite worrisome for their parents. They most often prefer foods that are too sweet, fast junk food (they simply don’t have time for a bowl of salad), gaseous beverages, especially caffeine-rich ones, crisps etc. In addition to this, they spend way too many hours in front of the TV, which is then followed by an insufficient number of hours of quality sleep.

It is no wonder that today there is an increasing number of obese teenagers, many of which will grow up and still remain overweight.

On the other hand, increased appetite should also come as no surprise. Faster growth requires larger quantities of food and the energy is needed to support their emotional and hormonal chaos within. If they are athletic also, just think how much fuel and sleep they really need to cope with their body’s needs.

As I have already mentioned, this is a life stage where there is a frequent deficiency of iron, calcium, folic acid, zinc and vitamin B. Therefore, one should truly understand the parents who are concerned with satisfying the nutrition needs of their developing child, bearing in mind their appetite and emotional state, all of which is of vital importance in the prevention of eating disorders.

But what about young girls who are increasingly weight-conscious because of the fashion industry? Girls’ concerns and insecurity over their looks seem to begin at the age of 11 and their attempts to fit into smaller size clothes often lead to anorexia and bulimia!

ZINC AND ANOREXIA - WHAT DO THEY HAVE IN COMMON?

In 1874, in his report Anorexia Nervosa, Dr. William Gull described a case of two girls who suddenly lost weight. This was a first fascinating step towards learning more about this difficult condition. Anorexia Nervosa means nervous loss of appetite and Dr. Gull believed that it came from a sick mind. Since most of his patients were wealthy, he rarely sent them to mental institutions. He rather advised them to eat smaller but more frequent meals under the supervision of another person (not from the circle of their family or friends). It seems that not many things have changed up to this moment in the treatment of this illness. However, over time, many new findings were revealed on the lack of essential nutrients and their link to anorexia. Probably the most studied linkage is the one between zinc deficiency and anorexia. This association was first observed in 1973, when scientists established that all children who experienced a sudden loss of weight showed zinc deficiency.

Symptoms of zinc deficiency - Symptoms of anorexia

Weight loss - Weight loss

Loss of period - Loss of period

Loss of appetite - Loss of appetite

Depression - Depression

Agitation - Agitation

Nausea - Nausea

A report of 2006 confirmed that low values of zinc in the body could lead to changes in the brain, similar to those in anorexia nervosa. It also proved that a zinc preparation improved this condition. According to a research from the British Columbia Institute, a lower level of zinc was found in anorexic girls who were vegetarians, compared to those who ate meat. The zinc deficiency may often be the consequence of a poorly planned vegetarian menu. I already explained in my book The 21st Century Diet how the signs of anorexia and bulimia can be recognised and how parents can camouflage the food. A healthy menu should be based on quality protein intake; the proteins that we find in quinoa, fish, spirulina, aloe vera, soya, almonds, lentils and beans.

Because muscle mass is significantly decreased and there is a lack of proteins, vitamin preparations should be enriched with zinc, vitamin B group and 5-HTP. It is recommended to add some fish oil in capsules, digestive enzymes and perhaps a DLPA preparation to soothe the signs of depression and to restore a feeling of contentedness and energy. These should also facilitate the reduced intake of artificial sweeteners and caffeine. As anorexia is a serious condition, a multidisciplinary team should constantly supervise the patient and decide upon the most effective combination of preparations. It is not recommended to choose a preparation at one’s own discretion!

A new hope for curing anorexia could be closely connected with the latest research from 2009, carried out at London’s Great Ormond Street Hospital, where it was discovered that neurotransmitters, which enable communication between one part of the brain and the other, were damaged in 70 percent of the studied young girls aged between 12 and 25. Perhaps this is the reason why some girls are more inclined to adhere to the zero-size trend and super-skinny celebrity cult. Scientists assume that it is possible to recognise the children showing signs that could potentially lead to anorexia when they are eight years old. This research is revolutionary and contrary to the current results according to