Fitness4Her

Women's Fitness

Archives for November 2010

Turkey Sausage Stew with Polenta

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Talk about some comfort food! If old Tom Turkey knew what joy my family gets from this stew, he would run for the woods. It’s great to eat when it’s cold, rainy or even sunny outside.

4- servings
1 medium onion cut up into wedges
1 medium sweet pepper chopped
1 medium sweet red pepper chopped
2 garlic cloves minced
1 14 to 16oz. can of low-sodium tomatoes un-drained and cut up
1/2 cup dry red wine
1 chicken bouillon cube
1 tbs. Italian seasoning
3 cups water
salt and pepper to taste
3/4 cup quick cooking polenta mix
2 cups fresh spinach
1 package turkey sausage

Over medium heat with nonstick pan add a little olive oil, onion, peppers, garlic, cook until tender.
Add un-drained tomatoes, wine, chicken bouillon, and Italian seasoning.
Bring to boil, cover and simmer 10 min.
Coat large skillet with nonstick cooking spray (Pam olive oil).
Over medium heat cook sausage until golden brown on both sides.
In sauce pan heat water with a pinch of salt to boil, stir in polenta mix cook, stirring frequently.
Add sausage to spinach and tomato mixture, heat through.
To serve, spoon polenta into shallow soup plate or bowl and top with sausage mixture.

Health Benefits:
Turkey is a good source of protein that is low in saturated fat. I like to use turkey sausage in place of pork sausage, especially in stews and casseroles. Spinach is iron rich and high in vitamin A and C. Tomatoes are full of antioxidants and the whole meal is high in fiber and low in cholesterol, sodium and sugar.

Do You Have A Problem With Bloating?

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Do you dread mealtime because of that overly full feeling you have every time you eat? It sounds like you suffer from bloating. You know that gassy feeling in your gut that makes you feel like you are going to explode. It’s terribly uncomfortable and relief from it can be embarrassing to say the least. The good news is there are ways that you can prevent bloating from occurring in the first place.

  • Don’t gulp your food. Gulping your food or drink when eating allows air to enter your stomach. This excess air has to come out either by belching, by passing gas or back into the stomach where it begins to make you feel bloated.
  • Don’t overeat. Eating past the point of satiety will make you feel bloated and swollen. Overeating on a regular basis will result in weight gain and stress on your digestive track. One remedy for this is to eat 5 small meals rather than 3 large meals each day. When you eat more often you eat less food and never feel hungry. You are less likely to overeat since your next meal is only a couple of hours away.
  • Eliminate soda. Not only will the carbonation make you feel gassy, the sugar in these drinks can be a major cause of gas especially in people who are fructose sensitive.
  • Exercise regularly. When participate in a regular exercise program like my 30 Minutes To A New You Exercise Program, you allow your body to absorb the gas in your colon. 30 minutes of an aerobic exercise helps to prevent constipation and allows gas to move naturally out of your body.
  • Avoid gassy foods. Beans, collards, broccoli, cabbage and other green leafy vegetables, although good for you, can cause bloating and gas. Fatty, greasy foods can also make you feel gassy. Beware of which foods disagree with you and limit or completely avoid them altogether.
  • Follow directions for medications and let your doctor know if any of them make you feel bloated or constipated. Some medicines have unpleasant side effects on our digestive systems. Check the common ones for your particular drug and find out if you should start taking with food or on an empty stomach.
  • Quit smoking. Many people who smoke claim that smoking after eating helps their food to digest. Apparently this sentiment is held by many of them, judging by the number of smokers that head outside after a big meal. However, smoking is one of the main causes of gas and bloating to begin with. Each time you inhale, you draw air into your body, which can result in excess air in the stomach. Smoking weakens the esophagus too.

If you suffer daily from bloating and gas, begin cutting back the amount of food that you eat. Try to choose healthy foods that are easily digestible and drink plenty of water, every day. Exercise for at least 30 minutes a day and try to take a short walk after each meal. This little stroll will move the gas out of your stomach, reduce stress and lift your spirit. Make it a habit and you’ll probably forget all about this gassy affair.

Merry Marys Mushroom Salad

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This salad will make you feel very merry, each and every time you serve it. It’s easy to make and it tastes delicious. Not sure who Mary is, but I’m glad I found this recipe. Eat all by itself or serve it alongside a sandwich, or a small portion of chicken or your favorite fish.

3 Tbs. pine nuts
2 red onions cut up into chunks
4 Tbs. olive oil
2 cloves garlic crushed chunky croutons
1 bag salad greens
20 oz. mushrooms cremini, shitake oyster sliced

For dressing:
1 garlic clove crushed
2 Tbs. red wine vinegar
4 Tbs. olive oil
1 Tbs. fresh chopped parsley
Pepper

Directions:

Cook on medium heat, onion, garlic, olive oil and mushrooms, 6 to 8 minutes.
Remove use same pan to roast pine nuts golden brown.
Divide salad greens on 4 plates top with mushroom mixture, croutons and pine nuts.
I serve dressing on the side also, I like to add a little parmesan cheese sprinkled on top, have some on the table, also you can serve with tomatoes.

Health Benefits:
Low in fat, sodium, sugar and cholesterol. Full of antioxidants and vitamins and minerals, mushrooms are a great source of zinc. Pine nuts are excellent and provide enough protein to make this a healthy meal.

Healthy Home Cooking With Proper Cookware

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Although it’s nice to dine out, especially for special occasions, most of us cook at least some of our meals at home. It’s truly the best way to control what goes into your food and avoid adding extra salt, fat or sugar that in the end can add unwanted pounds and inches. If you are interested in women’s fitness, then you are concerned about the food that you eat.

In order to cook at home, you have to start with a kitchen and some cookware. If you are in the market for some new pots and pans, I’ve put together some helpful information that can help you make the best decision for the foods you and your family enjoy eating.
Cast iron cookware is very versatile and makes food taste really good. Once seasoned, cast iron cookware can be used to sauté, grill, roast, stew, bake, and of course fry. No other cookware can rival the even heating and heat retention that cast iron is known for. Heavier than other cookware, many women prefer to have only a few pieces of cast iron to complement other light weight cookware alternatives.

Aluminum is lightweight, and very versatile. However, if your pot or pan is too light, you may experience trouble with warping. If set on a hot burner without adequate food or oil; the pan can warp from the excessive heat. To avoid this, keep food in the pan when it is on the burner, don’t allow oil to heat for too long prior to adding food and never put a hot pan into cold water. The thermal shock can cause it to warp or crack.

Stainless steel cookware is very attractive and durable. Generally more expensive than aluminum, it will usually last longer. It’s easy to clean and leaves no aftertaste to affect your finest culinary dishes. Stainless steel can be used with gas, electric or induction stoves.
Whether you choose a satin, mirror or non-stick finish depends on your own preference. Non-stick finishes mean less cleanup, as the pans will usually wipe clean with paper towels. Avoid harsh detergents on all of your cookware, not only will it remove the seasoning from cast iron, over time, it will ruin your investment. Use hot soapy water, and mild scrubbers to remove stubborn food, grease and stains. Remember that the non-stick finish requires less oil when sautéing or searing and will cut down on the amount of fat used.

Avoid cooking your food on the highest heat and try to preserve the food’s nutrients when cooking. For healthy cooking, try steaming, grilling or baking foods to reduce fat and calories.

Bold and Beautiful, Beet Salad

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Try this recipe for a healthy salad that is pretty to look at and even healthier to eat. If you believe the old saying, “You are what you eat.” Then you’ll want to eat a heaping helping of this salad for the bold and beautiful.

1 lb. cooked beets
3 Tbs. olive oil
4 oz. fresh spinach leaves
Salt and pepper
1 cup walnuts (unsalted)
1/2 cup feta cheese (fat-free)

In a large bowl dice beets, spinach, olive oil, salt and pepper, walnuts and feta cheese.
Serve on a pretty plate and enjoy a nice glass of water or iced tea.

Health Benefits:
Spinach is high in iron, and an excellent source of vitamins A, C and K. Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Walnuts and feta cheese add the protein needed to round out this meal. Drizzle with olive oil for added health benefits such as antioxidants and a healthy digestive tract.
Low in saturated fat, cholesterol, sodium and sugar.