Fitness4Her

Women's Fitness

Archives for October 2011

Ricky Tiki Pineapple Dressing

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This is a family favorite that I lovingly named after my son, Ricky. It could be called Sneaky Tiki dressing because of the clever substitution of yogurt in place of sour cream. The pineapple and vanilla yogurt make it nice and sweet, or if you prefer a less sweetened version, opt for plain yogurt instead of vanilla flavored.

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

Directions:

1. In a glass bowl, combine all ingredients.
2. Whip with a whisk until soft consistency.
3. Pour into dish and apply to food with ladle or
4. Pour into squeeze bottle or salad dressing dispenser.
5. Chill for at least an hour.
6. Pour over green leafy salads, baked potato, ginger rice, raw or sautéed veggies.

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.

Family Time Is A Great Time For Fitness

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If you have ever experienced the feeling that fitness is getting in the way of your family time or vice versa, then perhaps the best thing to do is to combine the two. When you participate in a fitness program with your mom, sister or adult daughter, the two of you have the opportunity to spend quality time together and share in a common goal. It’s a wonderful way to express your commitment to a healthier and happier lifestyle that includes you and your family.

Women’s fitness has no age barriers. Women from 17 to 80 are realizing that diet and exercise are fundamental to a healthy lifestyle. Exercise in particular increases circulation, improves flexibility and builds strength, all necessary for every day tasks and a healthy body. Having an exercise buddy makes it easier and more enjoyable for women of all ages to get the workout that they need.

Older women have trouble staying active throughout life. Between the effects of child-birth, caring for others and years of habits that give way to a sedentary lifestyle, older women may find themselves gaining weight and feeling too tired to be active. That’s when a visit to the doctor is recommended to get medical clearance before beginning an exercise program. Once the clearance is given, grab a loved one and find a program that works for both generations.

One of the easiest ways to get started with a family fitness program is to start taking long walks, daily. Walking is an enjoyable activity that is low stress and suitable for nearly all women of various athletic abilities. Most women say they feel safer and more comfortable when they have a walking partner. It’s a wonderful aerobic exercise for moms and daughters, sister, cousins or friends to participate in, especially if they are just getting started with their fitness program. As your fitness program progresses, try adding weights, alternating walking with jogging, or walk further each week.

It might even be fun to keep track of your fitness efforts. Each of you can keep a fitness journal and compare notes on the results. Even though each person is different in the way that exercise benefits the body, sharing the journal entries can be both encouraging and inspiring to keep each of you motivated to meet your own personal goals.