Fitness4Her

Women's Fitness

Archives for September 2010

Whole Wheat Turkey Pizza

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A healthy way to enjoy pizza. My kids love it when I make this recipe. It takes less than 30 minutes, and the boys are always willing to help. Of course, the turkey seems to disappear before it makes it to the pizza, but I always keep some back up in the fridge.

1 Store bought whole wheat package pizza dough
4 plum tomatoes sliced
4 ounces cooked turkey breast cut up
3 tbs. fresh basil
black pepper
1 package fresh cut up mushrooms
1 to 2 cups mozzarella cheese

1. Heat oven to 400 degrees.
2. Coat pan with nonstick cooking spray.
3. Place whole wheat pizza on pan, and arrange tomatoes, mushrooms, and turkey on pizza.
4. Sprinkle with basil pepper and cheese.
5. Bake till hot and golden 15 to 18 minutes.
6. Cut and serve it while it’s hot!

Health Benefits:
Turkey is high in protein and low in saturated fat making it a great alternative to fatty pepperoni on your pizza pie. Use real tomatoes in place of sugar laden tomato sauce, for a healthy ration of antioxidants, fiber and potassium. Whole wheat pizza dough is a healthy choice for a meal that your family will rave about.

Migraines And Women – When Youve Really Got A Headache

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Most of us, at one time or another, have had a headache. An ache or pain, which might be sharp or dull, concentrated in the forehead and occasionally the back of the head. But a migraine headache is much more severe. Described as a severe throbbing, usually located on one side of the head. Any light or sound makes it worse, and the terrible aching may be accompanied by nausea. The excruciating pain is almost unbearable and the slightest movement only intensifies the pain. Some people even have visual symptoms such as flashing lights or an aura, as well. If you suffer from migraine headaches, you are not alone. Twenty-eight million Americans suffer from the debilitating pain of these headaches. Unfortunately, there is no cure for migraines.

However, there is hope for effective relief, as medications are being developed to ease the pain and discomfort. The first step is getting a correct diagnosis. If you think you suffer from migraines, talk to your physician and inquire about the latest in migraine medications. Unfortunately, only about half of migraine sufferers are diagnosed, and even less receives proper treatment, according to the American Migraine Study II.

Although young boys experience more migraines than girls prior to puberty, past the age of 11 girls begin to have the majority of migraine headaches. This increase in the incidence of migraines in girls over boys continues to escalate until adulthood when women suffer migraine headaches 3 to 1 over men.

There is significant evidence that there may be a connection between migraines and fluctuations in estrogen levels in women. The problem appears to be the response of the central nervous system to normal hormonal fluctuations. While these hormonal fluctuations are normal, it is the central nervous system’s response that is faulty.

During our teen years, changes in hormones, especially the onset of menstruation, might signal the first sign of a migraine headache. The highest incidence of migraine occurs in women around the age of 40 prior to menopause. Fortunately, for most women, aging and menopause often reduces the frequency of migraines.

Although, headaches are common at the time of menstruation, not all of these headaches can be classified as migraine. Menstrual migraines occur, usually without aura, and are headaches that occur only during the period of 2 days before and 2 days after the onset of menstruation. They occur most frequently on the first day of your period, while premenstrual syndrome (PMS) related headaches usually end with the onset of menstruation.

Women who use oral contraceptives may be surprised to learn that these may actually be a trigger for a migraine. Some women find their migraines are alleviated after starting oral contraceptives, while others claim their migraine attacks have gotten worse and are associated with premenstrual syndrome.

Talk with a doctor and ask about medications and nutrition. What you eat and drink can also trigger a migraine and your physician may be able to give you a list of foods to put on your watch list. Although not everyone is sensitive to the same foods, those that have a reputation of causing migraines should be eaten with caution.

To help with your migraines, maintain an exercise program, designed for women, that includes strength training and aerobics. Remember, it takes as little as 30 minutes a day to keep your body fit and healthy. Please be sure to inquire with your doctor before beginning any new exercise program.

Basil Is Bad News For Bacteria

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A healthy diet for women’s fitness consists of all sorts of fruits and vegetables, including herbs and spices. These natural wonders not only add flavor to your food, they provide many health benefits as well. Basil, a fragrant herb that’s found in many Italian dishes, can inhibit the growth of bacteria in the body.

You can add basil to salads or salad dressings to kill any bacteria that might be present. Of course, this doesn’t take the place of washing your veggies prior to eating, but because salads are eaten raw, the extra protection of a bacteria buster, like basil is good to have on your side.

The oils in basil inhibit bacterial growth. These oils include, estragole, linalool, eugenol, cineole, sabinene, myrcene, and limonene. A solution containing just 1% of the oil of basil can be used to rinse vegetables to kill infectious bacteria that cause diarrhea.

Rich in flavonoids, basil is effective in preventing cell damage and with its anti-inflammatory properties can help ease arthritis. An oil in basil acts similar to an aspirin on the body and like aspirin, basil can provide many of the same benefits.

Full of nutrients such as vitamin K, vitamin A, vitamin C, iron, calcium, manganese, magnesium and potassium. Basil is an excellent choice for women’s health. It is good for the heart, because it helps to prevent build-up in the arteries and fights free radicals. The magnesium helps blood vessels to relax which increases blood circulation.

It’s not difficult to grow your own basil, for a fun and fragrant touch to your garden. This way you always have fresh basil when you want it. However, it does require care and attention and many women are too busy to devote the time needed to growing fresh basil.
Available at produce markets and grocery stores, you can purchase fresh basil and store in your refrigerator. Select basil that is nice and green with fresh looking leaves. Don’t buy it if the leaves are brown and spotty or droopy. You can always purchase dried basil for a longer shelf life and it tastes almost as good as the fresh. Be sure to keep it in a tightly capped jar in a cabinet.

For some delicious recipes that include basil and other healthy herbs, vegetables, fruits and protein, check out the Healthy Cooking section of Fitness4Her.com. There’s a treasure trove of great meals that the whole family can enjoy. A Fitness4Her Members Only privilege, you can have access to healthy recipes, and energizing exercises that will help you to lose weight if you need to or just get in shape. Dedicated to women’s fitness, your Fitness4Her membership is free. So join now.

Cousin Charlies Crispy Honey Ginger Chicken Cutlets

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Well, he wasn’t my cousin, but my girlfriend had a crazy cousin who was an excellent chef. He had so many tales it was hard to know what was truth and what was fiction. He claimed that he once cooked for a Prince, but we could never confirm this story. He gave her this recipe, which she loaned to me. I decided to add it to the recipe file because it tastes so good.

4 skinless chicken breast
2 tbs. of honey
1 tbs. of orange juice
1/4 cup ground ginger
1/4 cup black pepper
1/2 teaspoon parsley flakes
1 cup crushed cornflakes

1. Coat baking pan with nonstick cooking spray
2. Place chicken in bowl and coat with honey.
3. In a separate bowl combine, cornflakes, parsley, pepper, ginger and orange juice together.
4. Place chicken in baking pan and sprinkle mixture over chicken.
5. Bake uncovered 350 degrees 18 to 20 until chicken is tender.

Health Benefits:
High in protein and low in fat. Chicken is always a good choice. Ginger helps food to digest, contains antioxidants. The orange juice is loaded with Vitamin C, potassium and fiber. Parsley aids in digestion, so be sure to add this herb to your dish. Overall this dish is low in calories, cholesterol, saturated fat, sugar and sodium.

How To Lose Weight The Easy Way

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If you are looking for an easy way to exercise and lose weight, consider walking the weight off. Just 30 minutes of exercise each day along with a sensible diet may help you lose up to two pounds a week. Sound simple enough? Why not give it a try.

Walking is one of the most inexpensive physical activities that you can engage in. All you need is a good pair of athletic shoes that are designed for walking. Since you will be putting in a lot of miles over a period of time, you will want a pair of shoes that give you the support you need. Spend time picking out your shoe and ask a shoe specialist to help you choose the right one for you. Don’t be shy about walking around the store in the shoe before you make the decision to purchase. Wear the thickest sock that you might possibly wear with the shoe, too.

Choose an area to walk that is safe but offers pleasant scenery. You might want to bring along an iPod or other MP3 so you can listen to music. You might even find a walking buddy to keep you motivated. But don’t be disappointed if you can’t find someone to join you, just get out there and get moving.

If you have a dog, remember that they love to walk, too. Usually your pet will make a great companion for walking and will help to keep you motivated, as they like to remind you that it is time to go, each day.

Begin walking for 15 minutes in one direction. Wear a watch and a pedometer if you have one. Once you return from your walk, you will have walked for 30 minutes. Now, you have started your 30 minutes of exercise a day.

Of course if all you do is walk for 30 minutes every day, you might begin to get bored. So I suggest for the best weight loss and fitness results to alternate your days with strength training exercises. Also called resistance training, these types of exercises will increase flexibility, build endurance and help to strengthen your muscles. The better developed and stronger your muscles, the less impact to your joints and bones when doing cardio or aerobic activities, such as walking.

One of the great benefits of walking is the ability to simply clear your mind. I believe it helps to lift my spirit and I return refreshed after a 30-minute walk, then I’ll follow that with about 10 minutes of stretching. It’s a great way to start the day.

Now you don’t want to start an exercise program without first getting an okay from your doctor. Always follow your physician’s advice before beginning any diet or exercise program.