Fitness4Her

Women's Fitness

Archives for May 2010

Christian’s “More Pleeze” Cheese Spread

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My oldest son can never get enough of this chunky cheese spread. Serve it with pita chips, cause they’re low in fat and calories, yet have the strength to hold up under a heavy spread. But don’t let the weight scare you away, it’s made with fat-free and reduced fat cheese…so enjoy!

1 eight oz pkg. fat-free Philly cream cheese
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped mango chutney
1/2 cup chopped onion
3 Tbsp raisins
1 Tbsp ginger
1 garlic clove, minced
1 tsp curry powder
3 Tbsp chopped dry roasted cashews

Directions
1. Mix cheese, 2 Tbsp chutney, onion, raisins, ginger, garlic and curry powder until blended.
2. Refrigerate mixture for 2 hours so flavors will have a chance to blend.
3. Mound the mixture and place in the center of a lovely serving plate.
4. Spoon remaining chutney around spread.
5. Sprinkle with cashews.
6. Serve with pita chips or vegetables.
7. Makes 8 servings, 2 Tbsp per person.

Health Benefits
Low in fat and calories, this cheese spread is a healthy alternative to store bought brands. The mango chutney adds flavor and fiber, so important to women’s fitness and health.

Have you prepared this recipe yet?  Tell us what you think in the comment space below:

Maintain Your Motivation with Affirmations

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Is there fire in your fitness program? Do you burn with desire to workout every day? If not, what’s happened to the drive that you had in the beginning? Learn to maintain your motivation by saying affirmations. An affirmation is a solemn and positive declaration that you tell yourself to create a change in the way you feel and think.

Here are some of the most common affirmations:
“I am going to be who I choose to be.”
“I love and accept myself for who I am.”
“Exercise makes me healthy in body and spirit.”
“I become better in each day in every way.”
“I love how exercise makes me feel.”
“Exercise makes my clothes fit better.”
“I am stronger because I exercise.”
“Today I will exercise for 15 additional minutes.”

Now, to enjoy the effects of affirmations in our lives, it is good to know the right way to do the affirmations. Here are some of the helpful guidelines:

1. Come up with an affirmation that you feel comfortable saying. You can use the affirmations above or find one that works for your specific needs. If you like, you can write your own affirmation. All you have to do is make it powerful and convincing when you say the message to yourself. You must believe it is possible.

2. State it in the present tense. Affirmations are most effective when said in the present since they imply an event or task in the present. The present convinces you more than the future tense that is still to take place.

3. Choose positive words of encouragement. Refrain from using the words “no” or “not” in your sentences since they indicate the things that you have to remove. Focus more on the things that you want rather than what you fear happening.

5. Repetition is essential to making affirmations work. Your affirmation is a mantra that you will have to keep telling yourself so your subconscious is convinced that this is something that you want to change.

6. Put your heart into it. You have to have more feeling when you say your affirmations. You should not be just reciting something without feeling. Be passionate as you say the words to yourself and take the meaning to your heart so you won’t forget.

7. Believe and persevere. Belief in the affirmations is something that may not come right away. Continue to repeat it believing that you can bring about this improvement in your life.

Affirmations can work for every aspect of your life. Your affirmations don’t just have to entail your fitness goals; positive affirmations train your brain to bring about the changes that you want. Whether it be fitness, family, financial or business related, affirmations will work to help you succeed.

Affirm your motivations in the comment space below:

Healthy Chicken Parmesan

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4 boneless, skinless chicken breasts
2 Tbsp olive oil
4 Tbsp fat-free parmesan cheese
1 Tbsp dried basil
1 Tbsp dried garlic powder
Pepper to taste
1 Tbsp parsley
4 Tbsp bread crumbs

Directions
1. Combine all dry ingredients and mix together.
2. Coat chicken breasts with olive oil.
3. Pat chicken breasts on each side with mixture.
4. Spray baking pan and place chicken breasts on pan.
5. Bake in preheated 350 degree oven for 30 minutes.
6. Serve with whole wheat pasta and fresh tomato sauce or your favorite vegetables.

Health Benefits
An excellent source of protein, but low in fat, cholesterol, sodium and sugar. This recipe is ideal for any women’s fitness program and can be enhanced with other healthy accompaniments.

Do you have a good chicken recipe you’d like to share?  Please do so in the comment space below:

Sensational Salmon Oriental

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A quick dinner to make that puts a smile on everyone’s face. Salmon has so many health benefits that I often order it when we dine out. This Oriental take on one of my favorite fish dishes is so yummy, that everyone always wants seconds. While many people like to use brown sugar on salmon, the orange juice and ginger adds flavor without masking the true taste of the salmon. Makes 4 servings.

1 lb Salmon
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions

1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
Salmon is a great source of protein and is high in omega 3 fatty acids. Easily digestible, salmon is an excellent choice for women’s fitness and health plans that target cardiovascular benefits. Salmon improves vision and helps to prevent non-fatal strokes and lower blood pressure. It is also known to stabilize sugar levels and improve brain function. Eat healthy and be pretty and smart, too

Isn’t this sensational?  Tell us what you think by leaving a comment.

What You Need to Know About Osteoporosis

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Osteoporosis is a condition that can strike you without warning. It can silently sneak up on you throughout the years, and you may not know until later in the disease when simply picking up the vacuum cleaner causes your bones to fracture.

Osteoporosis means “porous bones,” and it is a serious and painful disease that causes your bones to thin and become weak and brittle over time. There are little to no symptoms early in the disease, which is why it’s so important as you get older to really make sure you are caring for your bones and body. Symptoms begin presenting themselves later in the disease in the form of bone pain and tenderness, lower back pain or neck pain, fractures with little impact, a stooped posture, and a loss in height.

There are many factors that come into play when it comes to your risk of getting osteoporosis. The disease affects women twice as much as it affects men and it tends to affect Caucasian and Southeast Asian women more than any other race. Obviously the older you get or if osteoporosis is in your family will also increase your risks of getting the disease. Even bad habits like smoking and caffeinated soda consumption has been linked as causes as well.

All of this might seem like a grim diagnosis, but it’s never too late to begin fighting this disease. The first step in the fight against osteoporosis is prevention, and one of the easiest things you can to do is to make sure you get plenty of calcium and Vitamin D. Why Vitamin D? Because your bones can’t absorb calcium without it! The Mayo Clinic suggests you get at least 1,000 mg of calcium a day and 800 IU of Vitamin D a day.

Also, it’s time to kick any bad habits you might have. Smoking and excess alcohol consumption can wear done your bones eventually. Also, cut back on the caffeine as studies have shown too much caffeine has a negative effect on your bones as well.

Adjust your diet. Eat dark green leafy vegetables like spinach and kale. Drink low fat milk and eat low fat cheeses and yogurts. Any kind of canned fish like salmon and sardines will also help. Also add soy into your diet. The estrogens found in soy have been shown to help maintain bone density.

And finally, exercise! Building up strong bones starts with a healthy exercise routine. The best exercise for your bones will combine aerobics such as jogging with a weight lifting routine.

Osteoporosis is a difficult disease to live with, but by working on strengthening your bones now, you can help avoid having to ever deal with this painful disease.

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