Fitness4Her

Women's Fitness

Archives for September 2011

Eat Protein At Every Meal

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For women’s fitness and health it is recommended that you eat protein at every meal. That’s because your body depends on protein-rich foods to help it build muscle and replenish every cell in your body. That includes all of the organs, your bones, muscles, nails, skin and hair. Protein is essential to our health and livelihood.

Protein is an essential nutrient that builds lean, healthy muscle, beautiful skin, lustrous hair, as well as vital internal organs. Consisting of chains of amino acid, including the essential amino acids, which we depend on our diet to supply, as our bodies do not produce these essential amino acids. Without sufficient protein, our bodies won’t be able to work as well as they should. For example, a compromised immune system can result from a deficiency in protein. However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can sometimes be challenging.

Reaching the recommended daily allowance for your body doesn’t require a lot of food. But, if you do want to indulge on protein, choose foods derived from plants, such as peanuts and tofu, rather than animal products, such as cheese and meat that are higher in fat content. Remember that portion control is always the key to healthy eating, even when you’re eating your favorite foods.

Below are some common foods and the amount of protein contained in each depending on the serving size. The amount of protein you need daily depends on your age, gender, weight and level of activity.

1 cup skim milk = 8 grams

1 egg = 6 grams

½ cup cottage cheese = 14 grams

1 slice bacon = 21 grams

1 oz of peanuts = 7 grams

6 oz of tofu = 12 grams

3 oz of sirloin steak = 26 grams

¼ lb hamburger patty = 28 grams

1 oz American cheese = 6 grams

Yummy Pineapple Dip

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This dip is elegant enough for a garden party and easy enough to make for a quick snack. It’s great with pita chips, as a finger sandwich spread, on top of a salad or just eaten as a side dish with any meal. Dress it up or down, it’s a fun dish no matter how you enjoy it.

½ cup low fat plain or vanilla yogurt
½ cup pineapple, cut-up
2 Tbsp non-fat mayo
½ tsp nutmeg

Directions:

1. In a glass bowl, combine all ingredients.
2. Chill for an hour or longer.
3. Serve it up in an island-themed dish, such as a coconut shell, decorative seashell dish or glass bowl.

Health Benefits:
Low in saturated fat, low in cholesterol, low in calories and low in sodium, this dip is nutrient rich and tasty. Pineapple is high in Vitamin C, B1, manganese, fiber and contains bromelain, believed to provide anti-inflammatory properties and promote healthy digestion. Yogurt provides healthy bacteria that keep your digestive system healthy. Nutmeg is excellent for destroying unhealthy bacteria in the mouth, primarily the cause of decay and gum disease. A natural relaxant, nutmeg provides heart benefits, helps to alleviate stomach ailments and has been shown to inhibit an enzyme in the brain that contributes to Alzheimer’s Disease.