Fitness4Her

Women's Fitness

Archives for April 2012

Healthy Fried Brown Rice and Vegetables

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Brown rice is much healthier to eat than white rice that’s because brown rice undergoes far less processing than the white variety. With brown rice, only the outer hull is removed, preserving many of the nutrients and fiber. Cooked with vegetables, this healthy rice dish will satisfy your appetite and can be enjoyed for lunch, snack of dinner.

1¾ cups of water
¾ cup brown rice, uncooked
¾ cup diced carrot
¼ lb snow peas
1 cup frozen peas
1 cup kernel corn
¼ cup sliced green onions
1 tsp vegetable oil
2 Tbsp low sodium soy sauce

Directions:

1. Bring water to a boil.
2. Add rice and bring to a boil again.
3. Reduce heat, cover and simmer 35 minutes.
4. Add carrot, peas, corn, green onion and soy sauce.
5. Cook until thoroughly heated.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in calories, this brown rice dish is a good for you meal that won’t make you feel guilty. The veggies add vitamins and nutrients along with adding a rainbow of colors that will excite your tummy and your taste buds.

Bone Density, A Determining Factor in Osteoporosis

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Osteoporosis is a condition that affects women and causes the bones to become porous and thin. It is a serious and painful disease that will make your bones weak and brittle over time. There are little to no symptoms early in the disease and by the time symptoms begin presenting themselves, the disease may have already progressed. That’s why it is important to have bone density screenings before you start to suffer from the discomforts of bone pain and tenderness, lower back pain or neck pain, fractures with little impact, a stooped posture and a loss in height.

Your physician can order a bone density test, which will indicate early signs of osteoporosis. You usually have to go to a hospital or other imaging center to have the tests made. The test takes just a short amount of time and involves no pain.

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 you have a family history of osteoporosis in your family, you may have a greater chance of developing the disease. Even bad habits like smoking and caffeinated soda consumption have been linked as causes as well.

So considering these factors, it might be time to kick any bad habits you might have. Smoking and excess alcohol consumption can wear done your bones eventually. Too much caffeine can present problems with sleep and since it is a contributing factor to osteoporosis, then it should be limited as much as possible. Soft drinks are high in sugar, caffeine and empty calories and should be avoided, too.

Instead, 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 to protect your bones. Also add soy into your diet. The estrogens found in soy have been shown to help maintain bone density. Your doctor may even suggest a calcium supplement.

Another great deterrent to osteoporosis is exercise! Building up strong bones starts with a healthy women’s fitness program. Fitness4Her is a diet, exercise and journal program developed exclusively for women of all ages. Designed to enhance the beauty of the female body, Fitness4Her will help you find exercises that work for you and help you work toward your fitness goals.

10 Tips To Keep You From Caving To Your Craving

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Do you find yourself craving sugary or fatty snacks or foods? Do you beat yourself up because you lack the willpower to abstain? Well, put the boxing gloves away and try these tips to keep you from caving in to those crazy cravings.

1. Don’t skip meals. Skipping meals causes serotonin levels to drop and makes it harder for you to resist foods that you crave.

2. Eat 2 snacks each day, plus 3 meals. By keeping your body nourished, you won’t succumb to impulsive cravings.

3. Plan your meals well in advance. This way you will always have something healthy to snack on, rather than just settling for a sugary or fatty treat.

4. Get plenty of rest. Try taking a nap instead of reaching for a sugary snack.

5. Take a 30-minute walk. This will take your mind off the craving and will boost endorphins to elevate your mood.

6. Put on some good music and drink a full glass of water. The music will help to reduce stress and the water will fill your tummy.

7. Flip through a magazine of swimwear or clothing that you plan on buying. Just the thought of not being able to fit into desirable clothes may be all you need to help your cravings pass.

8. Call a friend and have an enjoyable conversation, sometimes a little distraction is all that you need.

9. Carry an affirmation or even a photo of how you want to look. These will serve as reminders to you of your ultimate goal.

10. Take a moment to determine what you are really hungry for. Will that candy bar really satisfy your hunger or would some protein make you feel better?

Do you have any tips to keep from caving to your craving?  Tell us about it in the comment space: