Fitness4Her

Women's Fitness

Archives for January 2010

Turkey Cutlets

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These thin cutlets are easy to fix and so tender. Serve these up with a salad of chopped tomato and fresh herbs, garlic, basil and a pinch of salt and pepper tossed lightly with balsamic vinegar. Or serve it up with a side of broccoli or whole wheat pasta.

1 1/2 lb. turkey breast thin cutlets
Italian bread crumbs
Olive oil
Pinch salt and pepper

Directions:

1. Preheat oven to 350 degrees.
2. Spray pan with Pam.
3. Pat breasts lightly with olive oil until coated.
4. Coat breasts with Italian bread crumbs.
5. Bake for 20 to 30 minutes

Health Benefits
An excellent source of protein but low in fat and low in sodium. That’s why turkey is such a great choice for the main dish.

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A Dazzling Smile Can Brighten Your Health

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Heart disease affects more than 60 million Americans. It is the leading cause of death in this country. However, there are things you can do to help protect yourself from becoming a victim.

Risks for heart disease include smoking, obesity, high cholesterol and high blood pressure. Now more and more studies are suggest that periodontal disease may increase your risk for heart disease. Recent studies indicate that people with periodontal disease have almost twice as likely to have a fatal heart attack than those who do not.

Those of you, who are not familiar with the term periodontal disease, may recognize it as gum disease. It is a bacterial infection of the gums, bone and periodontal ligaments that support the teeth and hold them in the jaw.

Healthy gums and teeth are vital for a healthy body. Since periodontal disease is a bacterial infection, it can enter the blood stream and travel to major organs where it will begin new infections in the body. The heart is one of the most susceptible organs for this type of bacterial infection.

A healthy balanced diet, regular exercise and abstinence from smoking are all key factors to maintain or improve your heart’s health. Try to avoid refined sugar as it is a haven for growing bacteria. If you do eat something sweet, be sure to brush your teeth directly afterwards to remove the sugar before the bacteria has a chance to move in.

If you or members of your family have a history of heart problems, it is especially important for you to have good periodontal health. This means brushing after every meal, flossing at least once a day if not more, and seeing your dentist at least twice every year.

Good women’s health pertains to every part of your body. Your teeth are not only the bright ivories that give you your wonderful smile, they are the gateway to your body.

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Karens Favorite Salad

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Super food when you have super goals. This is a healthy salad, that is tasty any time of the day. I like the warm spinach leaves combined with the cool taste of the strawberries, the tomatoes, feta and walnuts give this salad a fabulous flavor.

8 to 12 fresh spinach leaves
4 to 8 medium strawberries
1 to 2 oz reduced Feta cheese
2 large tomatoes
2 Tbsp. chopped walnuts
2 Tbsp. Ken’s Light Raspberry Vinaigrette dressing

Directions:
1. Toss together in bowl.
2. Top with dressing or leave it on side and dip the veggies and fruit right in.

Health Benefits:
Spinach is high in iron, and an excellent source of vitamins A, C and K. Strawberries and tomatoes are high in vitamin C and all three foods are high in fiber. Low fat, the walnuts and Feta provide the protein you need for a nutritious meal.

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Calorie Is Not A Four Letter Word

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Calories, for so long have been treated like a bad word. We cringe at the numbers of calories in different foods. We make dinner selections based on the calorie count of certain entrees. What exactly is a calorie and how many should we consume each day? The answer to that question depends on several factors including age, gender, height and level of activity.

Our bodies require calories each day in order to thrive. Calories represent energy for the body. Without calories, food has no sustenance for building muscle, bone, tissue or fat. Our body uses the calories we need and then stores the rest as fat. That is why the calorie count for each individual varies to a certain degree.

It makes sense that a person who is active will burn more calories than a person who lives a sedentary lifestyle. But did you know that the more muscular your body is the more calories you will burn off? For every pound of muscle in your body, you burn 35-50 calories per day without doing anything extra to expend it.

3500 calories of unused energy equals one pound of fat stored in the body. This means for every pound you want to lose, you will need to create a deficit of 3500 calories. When you first start a weight loss plan, it sometimes seems to take forever for those first few pounds to come off. This is probably due to the loss of muscle mass in the body. Once you start building muscle, the extra fat will burn off much quicker.

Remember, when counting calories that your daily intake should not fall below 1200 calories, unless under a doctor’s supervision. When you lose weight too fast, you cause your metabolism to slow down as your body begins to protect its resources. Once you return to a regular diet, your weight will escalate and this is what causes the dreaded yo-yo weight loss/gain syndrome.

By participating fully in the Fitness4Her Diet and 30 Minutes To A New You Exercise Program, it will be easy to reduce your caloric intake and shed those unwanted pounds without going hungry. Best of all it takes only 30 minutes a day. Leaving you extra time for all of those other important things in your schedule.

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Cheers To You For A Healthy And Happy New Year

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It’s time to say good-bye to the first decade of the 21st Century, and celebrate with hope and anticipation the coming of the New Year. A new beginning … a new decade … a new year.

If you haven’t made your New Year’s resolution yet, you might consider adding fitness to your list of things that you resolve to do in the coming year. It’s a wonderful way to look better and feel better and the benefits can last a lifetime.

New Year’s resolutions are a great way to recharge your mind, body and spirit. It doesn’t matter if some of your resolutions are repeated each year. Consider one of the most common New Year’s resolutions: to lose weight. Now, just because it was last year’s resolution or the year before doesn’t mean you won’t succeed this year. However, you might want to consider doing it just a little bit differently.

When you make your New Year’s resolution for losing weight, getting in shape or taking your fitness to a new level, write it down and begin making a list of all the steps you can take to make this resolution a possibility in your life. Believe that it is possible and it will be much easier to achieve.

Choose healthy ways to lose weight, like eating a balanced diet that is low in saturated fat and sugar and high in vitamins and nutrients. Make exercise a regular part of every day. Stay active by walking, bike riding, skating, swimming, dancing or jogging. Resolve to join a team such as tennis or soccer. Whatever you enjoy doing, just get out and get moving.

If you are interested in saving money as well as getting in shape, why not take the 90-day challenge at Fitness4Her.com. Just register at Fitness4Her.com to qualify. Not only will it be easier to stick to your New Year’s resolution, you could win an all expense paid trip to beautiful Palm Beach, Florida. A nice reward for sticking to your New Year’s resolution!

Empower The Beauty in You!®

~Karen

Karen Ficarelli