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BMI is often discussed but frequently misunderstood.

Today, we're breaking down what BMI really means for women, exploring whether vinegar and lemon can help with fat loss, and sharing essential supplements that every woman should consider.

Read 🔽 below! 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Ideal BMI for Women

• Article Explained Simple: lemon and vinegar supplements

• 3 Top Supplements for Women

• Healthy Tofu and Shrimp Salad Bowl Recipe

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What is BMI and what is the Ideal BMI for Women?

BMI (Body Mass Index) is a simple calculation using your height and weight. While it has limitations, it can be a useful screening tool for weight categories that may lead to health problems.

The formula is simple: weight in kilograms divided by height in meters squared. For example, a woman weighing 65kg and standing 1.65m tall would have a BMI of 23.9 (65 ÷ 1.65²).

For women, the BMI categories are:

• Underweight: Less than 18.5

• Normal weight: 18.5 to 24.9

• Overweight: 25 to 29.9

• Obese: 30 or greater

The ideal BMI range for women typically falls between 18.5 and 24.9. However, this isn't a one-size-fits-all number.

BMI has several limitations. It doesn't account for muscle mass, bone density, age, or ethnic differences. Athletic women often fall into the "overweight" category despite being healthy due to higher muscle mass.

Age matters too. Older women naturally carry more body fat than younger women, even at the same BMI. Post-menopausal women might be healthy at a slightly higher BMI.

Ethnic background can also influence ideal BMI. Asian women, for instance, may have increased health risks at lower BMI levels than Caucasian women.

Body composition is more important than BMI alone. A woman could have a "normal" BMI but unhealthy levels of body fat, or an "overweight" BMI but be perfectly healthy due to muscle mass.

For athletes and very active women, other measurements like body fat percentage, waist circumference, or performance metrics might be more useful indicators of health.

Remember, BMI is just one tool among many. It should be considered alongside other factors like diet, exercise habits, family history, and overall health markers.

If your BMI falls outside the "normal" range, don't panic. Use it as one piece of information in your overall health assessment, and consult with healthcare professionals for personalized advice.

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3 Top Supplements for Women

Women have unique nutritional needs.

Here are three supplements that can help fill common gaps:

1. Iron
   
   Women lose iron monthly through menstruation.
   
   Iron deficiency can cause fatigue, weakness, and poor concentration.
   
   Choose a supplement with ferrous iron for better absorption.
   
   Take it with vitamin C to enhance absorption, but avoid taking with calcium or coffee, which can interfere with iron uptake.
   

2. Vitamin D and Calcium
   
   Essential for bone health and immune function.
   
   Most women are deficient, especially in winter months.
   
   Look for D3 form with calcium for better absorption.
   
   Take with a meal containing healthy fats for optimal absorption.
   
   The recommended dose varies, but 1000-2000 IU daily is common.
   

3. Magnesium
   
   Crucial for energy, sleep, and muscle function.
   
   Also helps reduce PMS symptoms and migraines.
   
   Choose magnesium glycinate or citrate for better absorption and fewer digestive side effects.
   
   Take 200-400mg daily, preferably in the evening as it can help with sleep.
   

Vote below to choose the diet for next week’s recipe

Healthy Tofu and Shrimp Salad Bowl Recipe (makes 4 servings)

This protein-rich salad bowl combines the best of plant and marine protein sources for a satisfying, nutritious meal.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 28 g

• Carbohydrates: 25 g

• Sugars: 5 g

• Fat: 18 g

The Ingredients

• 400g firm tofu, cubed

• 300g raw shrimp, peeled

• 4 cups mixed salad greens

• 2 cups purple cabbage, shredded

• 2 carrots, julienned

• 1 cucumber, sliced

• 1 avocado, sliced

• 2 tbsp sesame seeds

  For the marinade:

• 2 tbsp low-sodium soy sauce

• 1 tbsp sesame oil

• 1 tbsp rice vinegar

• 1 clove garlic, minced

  For the dressing:

• 2 tbsp tahini

• 1 tbsp rice vinegar

• 1 tbsp honey

• 1 tbsp low-sodium soy sauce

• Water to thin

The Instructions

• Press tofu for 30 minutes, then cube. Marinate tofu and shrimp separately in half the marinade each for 20 minutes.

• Heat a non-stick pan over medium heat. Cook tofu until golden, about 4 minutes per side. Set aside.

• In the same pan, cook shrimp until pink, about 2-3 minutes per side.

• Make the dressing by whisking all ingredients together, adding water until desired consistency.

• Assemble bowls: Start with greens, add cabbage, carrots, cucumber, and avocado.

• Top with tofu and shrimp.

• Drizzle with dressing and sprinkle with sesame seeds.

This colourful bowl provides a perfect balance of protein, healthy fats, and fibre.

The combination of tofu and shrimp offers complete protein, while the vegetables provide essential nutrients and antioxidants.

Vote for the next week’s Recipe by clicking the button below

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