Fitness4Her

Women's Fitness

Archives for November 2009

Rest and Rejuvenation are Crucial to a Womans Health

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Getting your beauty sleep is not just a phrase. When a woman doesn’t get enough rest, it shows in her face. Inadequate sleep wreaks havoc on the complexion, with fluid retention causing unsightly bags under bloodshot eyes.

But more importantly, women more so than men, who don’t get enough rest, are at a greater risk of getting heart disease and diabetes. Females need far more sleep than males, yet the average woman gets only six to seven hours of rest each night.

A woman’s body requires rest. Rest and sleep provide an opportunity for the body to cleanse, repair, and rejuvenate on a deep cellular level.

Women’s roles as caregivers cause them to sleep less than men. As a rule, women tend to worry about finances and family relationships before falling off to sleep.

But it may be surprising to know that women are actually grumpier than men when they don’t get enough sleep. Not only might you look scary, but you may act pretty scary too when you deprive yourself of much needed rest and rejuvination.

Doctors have revealed that a good night’s sleep plays a big part in weight control. According to experts, there is a critical link between sleep deprivation and obesity. Americans are sleeping less than ever and are getting bigger than ever.

Indulge yourself in a good night’s sleep for the physical and mental health of you and your family.

Make your sleeping environment as quiet and peaceful as possible. Stop eating for at least two hours before going to bed. This way your body’s energy can be used for healing and rejuvenation rather than digestion. Avoid caffeine or any stressful mental activity in the hours right before bedtime. Try to relax with a good book, some soothing music, enjoyable conversation or meditation instead.

Waking up in a pleasant way is just as important as getting a good night’s sleep. Instead of leaping out of bed prompted by the blaring sound of an alarm, awake to pleasant music or a soothing chime. Take a few minutes to stretch and breathe deeply. You’ve been blessed with another day to empower the beauty in you!

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So Easy Salmon Patties

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This dish is simple to prepare and offers plenty of protein. Use oat bran instead of flour to add soluble fiber to your meal. Make extra to store in your fridge for a quick snack. I love salmon patties with a salad, rice or sweet potatoes. It’s also super delicious with a little unsweetened applesauce. Yummy!

One 7.5 oz can red salmon, drained
¼ cup diced onion
¼ cup diced red bell pepper
1 Tbsp. chopped fresh parsley
1 egg
1/3 cup oat bran
1 tsp. olive oil

Directions
1. In a medium bowl, drain salmon and remove extra fatty skin, mash with fork.
2. Add onion, parsley, pepper, egg and oat bran.
3. Mix well.
4. Shape into 4-inch patties.
5. In medium skillet, heat oil over medium-high heat.
6. Cook patties until brown, 3 minutes per side.

Health Benefits: Low in saturated fat and calories with an exceptional nutritional value found in very few foods. Chock-full of omega-3 fatty acids and high in protein, salmon has anti-inflammatory benefits that help to protect the heart and helps maintain the integrity of our immune and circulatory systems. The oat bran adds soluble fiber to your meal that helps to lower cholesterol while the red bell pepper is full of vitamins A and C.

Try to eat cold-water fish, such as salmon, mackerel or herring at least twice a week for the best health benefits.

Do you have a seafood recipe you’d like to share?  Post it in the comment space below:

Eat 10 or More Servings of Fruits and Vegetables Each Day

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You’ve probably heard of the USDA food pyramid guidelines that suggest “five to seven servings per day of fruits and vegetables.” That strangely misleading guideline sounds like it means that seven is the upper limit recommended, but that is not the case. Frankly, that’s just a lame government bureaucracy trying to confuse you, and trying to keep the meat and dairy lobbies satisfied by not overemphasizing the healthiest of foods—fruits and vegetables. There is nothing unhealthy about having eight or ten or even twelve or more servings of fruits and vegetables per day.

As long as your overall caloric intake is not excessive, you will help yourself lose weight and stay healthy if you shoot for ten or more servings of fruits and vegetables per day—a goal that even the USDA will endorse, if you press them.

Eating an abundant amount of fruits and vegetables will ensure you don’t succumb to unhealthy cravings of sugar or fat-laden snacks.

Start each day with a glass of juice, a piece of fruit or a warm vegetable. Choose sliced fruit rather than chips or cookies for your morning snack. Pile lettuce leaves and tomato slices on your meat sandwiches for lunch. Enjoy slices of avocado with a half piece of pita bread or eat an apple before going out to dinner, this will help to keep you from filling up on bread prior to eating your meal.

Did you know that eating fruit helps to keep your breath fresher? Fruits help your saliva glands work at optimum condition, keeping your mouth fresh and sweet smelling.

For the best possible results make sure your diet includes these densely nutritious vegetables: sweet potatoes, carrots, broccoli, eggplant, garlic, onion, asparagus, peppers, tomatoes, and greens.

By replacing high calorie snacks with fruits and vegetables, you’ll lose weight faster, boost your immune system quicker, and feel stronger and healthier. Just 10 veggies a day.

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Cajun Chicken with Salsa

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This kickin’ chicken is low in fat and sodium, while providing a great source of protein and iron. Vitamin rich and nutrient dense, it’s a healthy meal that is sure to please.

4 sweet potatoes cut in chunks
4 chicken skinless breasts boneless or on the bone
3 Tbsp. of Cajun seasoning
Lime wedges to serve

Salsa
1 can low sodium sweet corn
1 cucumber diced
2 vine-ripe tomatoes, diced
1 handful of chopped cilantro
2 Tbsp. lime juice
1 ripened mango, diced

Directions

Chicken
1. Preheat oven at 350º.
2. Spray roasting pan with Pam.
3. Sauté sweet potatoes with olive oil.
4. Add a pinch of salt and pepper.
5. Cook till golden brown.
6. Season chicken in Cajun mix and coat evenly.
7. Cook for 30 to 40 minutes.

Sweet Potatoes
1. Sauté sweet potatoes with olive oil.
2. Add a pinch of salt and pepper.
3. Cook till golden brown.

Salsa
1. Drain corn.
2. Add diced cucumber, tomatoes, mango, cilantro and lime juice.
3. Mix and season to taste.

Serve chicken with sweet potatoes, the salsa and garnish with lime wedges.

Health Benefits: This is a healthy choice that is low in fat, sodium and cholesterol. It’s high in protein, potassium and fiber and rich in vitamins and nutrients. Taste before adding any extra salt or other seasonings, as the Cajun mix contains sodium. The corn is naturally sweet and gives the salsa a great taste.

Try this recipe and tell us what you think in the comment space below:

Walking Your Way Thin

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If you are just getting started with your fitness program and looking for an aerobic exercise that’s easy to do, try walking for 30 minutes. This is the simplest form of cardio that you can do, unless of course, you have a physical problem that prevents it. All you need to get started is a good pair of shoes and a safe place to walk.

Walking is something that you can begin slowly and learn to enjoy. Find a place to walk that is safe, bring along pepper spray if you need to, and try not to walk alone after dark. Ask a friend to join you, but keep the pace up. If your friend walks faster, challenge yourself to match her pace. You may lag behind in the beginning but if you keep at it faithfully, you’ll be stepping up your game in no time at all.

Begin by walking one way for 15 minutes, at that point, turn around and return to your starting point. That should equal 30 minutes of walking. Now, after a week or so, you will build up strength and start to walk faster. After the first 15 minutes you will find that you are walking further than you did previously. This is great—you will begin to reap the benefits of a cardio or aerobic fitness program.

While I believe it’s essential to get outside and explore nature in order to maximize the benefits of walking, you may prefer to get your walking exercise from a treadmill. Although you can’t experience the true sights and sounds of the great outdoors, you can simulate different terrains on some treadmills. This helps to keep it interesting, because after all you are walking in place for miles at a time, so you need to create some kind of distraction to keep you from getting bored out of your mind.

The great thing about treadmills is that you can set the equipment to continue for 30 minutes so that you can be sure that you are spending the recommended time engaged in aerobic activity.

Don’t forget about your dog, if you have one. Most dogs love to go for a walk. They help to keep you safe and are also great motivators to keep you committed to your program. Once Fido gets used to the outings, he’ll be looking at you with those sad dog eyes, tapping at his leash and prompting you to get those sneakers on and get moving.