Fitness4Her

Women's Fitness

Grandma Lucchesse Italian Pork

By

Oh, my Grandma could make the best Italian dishes. This is one of her recipes that I remember her cooking frequently. I used to like to watch my Grandmother in the kitchen, and as I got older, she let taught me how to prepare basic items and even let me assist her on some of the more difficult dishes.

12 oz. boneless pork loin
10 1/2 oz. cloves of crushed garlic
1 cup wine ( any)
1 teaspoon dried rosemary
2 teaspoons of olive oil
1/4 cup balsamic vinegar
2 tbs. water
2 tbs. honey mustard
1 package mushrooms

Directions:

1. Trim pork of fat, cut into slices, sprinkle pork with rosemary, each side
pressing into surface of pork.
2. In large skillet heat olive oil, cook pork and garlic over medium heat 12 min or until juices run clear, turning half way remove pork and keep warm.
3. For a mushroom sauce, stir together vinegar, 2 tbs. of water and honey mustard, add to the garlic in the skillet, stirring to pick up any bits.
4. Cook mushrooms, add wine, bring mixture to a boil, reduce heat simmer for 1 to 2 min, until sauce becomes slightly thickened.
5. To serve, spoon sauce over pork.
6. Grandma would serve with mashed potatoes and always a healthy salad served after the meal to help you digest your food.

Health Benefits:
One serving of pork gives you almost all the protein you need for the day. High in omega 3 and omega 6 fatty acids. Mushrooms are a very good source of zinc and may help to lower blood pressure and cholesterol levels. Low in saturated fat, sodium, cholesterol and sugar.

Portion Control = Weight Control

By

One of the key factors in using the five meal a day program instead of the traditional three meals per day, is portion control. If you switch to eating five meals a day, then obviously you realize that you cannot eat the same amount of food at each meal. Therefore portion control is the key to weight control.
{+}
While I truly believe in the five meal a day program, I can’t emphasize enough the need to cut back on portions in order to lose weight. For instance, for lunch you could have half of a sandwich with a salad, then for snack, eat the other half of the sandwich, this way of eating should keep you from getting hungry in between meals.

If you practice eating only until you are satisfied, and not continue eating until you are full, you can control your eating habits too. Once you allow yourself to eat past that full feeling, you become distended, and are usually forced to lie around sluggishly until your food begins to digest. This is a terrible way to end your meal, even on a holiday.

Do you sometimes eat as if you have been stranded in the dessert starving for food? If you switch over to the five meal a day plan, you can always rest assured that your next meal is only a couple of hours away. That’s one of the many benefits of eating five meals a day. You don’t have to eat as if this is your last bite.

Eating reasonable servings doesn’t have to be difficult. Just measure smaller amounts to dish out on your plate. Remember, if you are still hungry and don’t feel as if you have eaten enough for one meal, you can always go back for seconds. However, if you begin with a large serving, chances are you’ll end up eating whatever is on your plate.

If you do still want more food after eating what’s on your plate, try waiting for a few minutes before returning for seconds. Give your brain and stomach a chance to connect to determine whether or not you really are hungry. Many times the brain is still sending out hungry messages, when the stomach has indeed satisfied its hunger.

This little bit of waiting time can save you many calories throughout the day. Small changes such as these go a long way to helping you lose weight and keep it off. And that’s the important thing with any weight loss program. It’s not too lose weight fast, but to lose weight permanently.

Sure you might gain and lose a couple of pounds here and there, but as long as you eat healthy without overeating, you should be able to lose weight and maintain that way of eating.

Be sure to eat protein at every meal. You can get protein from some fruits, vegetables, and beans too, as well as from meat. Fruits like avocado and banana are good sources of plant protein and should be eaten regularly.

Don’t be afraid of these fruits just because you have heard they are fattening. While they may be higher in calories than other fruits, they supply a bevy of nutritional benefits that should not be ignored.

The foods you should be careful of are those that are processed. You need to examine the food label on all of the foods that you eat from a box or package. Many of these foods are loaded with added sugars, fats and preservatives that are just not good for your body. And when you are trying to lose weight by cutting calories, you need to be aware of these foods.

With fruits and veggies, portion control and any added sauces are the only things you have to weigh in when you are determining the nutritional value of these foods. However, with processed foods, the calculation becomes more difficult. Sure the package states the calories, but what about all that other information on that label?

Saturated fats and cholesterol are two factors that you will want to be aware of on any food label. Also, pay special attention to the sugar content of the food that you are eating. For instance, sugary breakfast cereal is so full of sugar and fat, that it is more like having junk food than giving your body a nutritious start to the day.

I believe it is possible to effectively lose weight and keep it off without the annoyance of counting every calorie. This doesn’t however mean that I just go off “willy nilly” unaware of the high calorie content of some foods.

The problem with strict calorie counting is that it is impossible to do with any accuracy and I think common sense is a better measure for everyday eating. For instance, if you do believe in counting calories, do you count every single calorie that you consume? While you need to write down everything you eat in your fitness journal, trying to calculate the calories in your food may prove difficult.

That’s why using your fitness journal to help you control your diet works so well. Making meal plans well in advance, purchasing the healthy foods and leaving the foods behind whose nutritional value is just not up to par.

That’s the attitude you want to take with these packaged foods. While some of them are fine nutritionally, you have the wonderful advantage of reading package labels to determine if this food cuts the muster for your diet plan. If it doesn’t keep rolling your grocery cart right on past. If that food doesn’t make its way into your pantry, chances are you won’t be eating it.

But after a nice meal out, you might decide to indulge in a wonderful dessert. By watching what you eat and practicing portion control on a regular basis, you’ll be able to enjoy that dessert with ease. And that’s the way eating should be. You should not have guilty feelings mixed in with your meals.

Food, food fabulous food. Keep your portions controlled and you’ll be able to control your weight for the rest of your life.

We value your opinion.  Start a discussion by leaving a comment:

Cheesy Baked Salmon

By

This wonderful dish makes 4 nice healthy servings. I like to serve it with rice and broccoli or asparagus. Potatoes are a great complement too. Toast some whole grain bread and serve.

4 – 4oz.fresh salmon fillets
1/4 cup light mayo
2 to3 Tbs. of grated parmesan cheese
1 Tbs. fresh chives
1 tsp. Worcestershire sauce or white wine

Directions:

1. Coat baking pan with Pam cooking spray carefully lay each salmon fillet in pan without breaking.
2. In small bowl stir together mayo, cheese, chives, and Worcestershire sauce.
3. Spread mayo mixture over salmon fillets.
4. Bake on 450 degrees for 4 to 6 minutes.
5. Test with fork for flakiness when done.
6. Serve with steamed rice and broccoli.

Health Benefits:
An excellent source of protein, low in fat and sodium, salmon is a nutrient rich fish. A cold water fish that is recommended because of its high levels of omega 3 fatty acids and the fact that it provides a whole day’s worth of vitamin D!

Women And Depression – How Staying In Shape Can Protect Your Mental Health

By

Mental health as well as physical health is important to a long and happy life. But while there is usually visual evidence of physical ailments, mental illness is not as obvious to the casual observer and oftentimes masks itself even to those closest to the individual who harbors the condition.

Depression is a common ailment of mental health. While there are levels of depression from mild to severe, any type of depression can have an effect on your physical health as well. That’s why it’s important to recognize depression and take precautions to guard against its negative effects.

Women and Depression Fast Facts

  • One in four women will experience severe depression at some point in life.
  • Depression affects twice as many women as men, regardless of racial and ethnic background or income.
  • Depression is the number one cause of disability in women.
  • In general, married women experience more depression than single women do, and depression is common among young mothers who stay at home full-time with small children.
  • Women who are victims of sexual and physical abuse are at much greater risk for depression.
  • At least 90 percent of all cases of eating disorders occur in women, and there is a strong relationship between eating disorders and depression.
  • Depression can put women at risk for suicide. While more men than women die from suicide, women attempt suicide about twice as often as men do.
  • Only about one-fifth of all women who suffer from depression seek treatment.
  • Depression can – and should – be treated.

If you suffer from depression, please talk to your physician. If it is a mild case, your doctor may prescribe a medication for you. He or she may refer you to a therapist or psychiatrist for further evaluation by a trained specialist. Don’t be afraid to talk with a professional, they may be able to help you help yourself. Be sure to follow your doctor’s advice and do ask inquire about participating in a regular exercise program.

Exercise releases endorphins, those feel good hormones that make your body feel wonderful after working out. A regular dose of these is good for fighting depression. Also, it has been proven that self-esteem and confidence levels rise after a strenuous workout and usually fights off any depression lingering about.

I find a power walk to be a great way to let my troubles melt away. Sometimes I listen to the sounds of nature and other times I rock to my portable music in my iPod. By the time I return home, my body is tired but my mind is refreshed.

Exercise helps to maintain hormonal balance, especially in women. Your diet, too, has a lot to do with how you feel both physically and mentally. Reducing sugar, caffeine, saturated fat and sodium can help to reduce irritability, frustration, and feelings of sadness and despair, especially for those whose systems are sensitive to certain stimulants and enzymes.

It is very important that you speak to your doctor about your depression, whether mild or severe, there may be help for you through medication or therapy. In addition, a healthy sensible diet that is nutritionally dense and a regular exercise program can improve your overall outlook on life and help to restore your vitality and enthusiasm for life.

Tall Cowgirl Turkey Sandwich

By

When I’m feeling mighty hungry, I belly on up to the bar and enjoy me a Tall One. A tall turkey sandwich, that is. It’s a healthy version that tastes as good as it looks. It will give you that Cowgirl attitude to stay slim, long and lean.

2 slices Jenny-O Deli Turkey
1 Tbs. fat free plain yogurt
2 teaspoons horseradish mustard
2 slices multi-grain bread, toasted
4 leaves of lettuce
4 tomato slices
1 yellow sweet pepper sliced
1 slice red onion
1 bag fresh pea pods (in place of chips)

Directions:

1. In a small bowl stir together yogurt and horseradish mustard.
2. Spread on toasted bread slices.
3. Layer lettuce, turkey, tomato, onion, pepper slices on top of bread.
4. Add pea pods and toasted bread slice.

Health Benefits:
Turkey is low in saturated fat and calories. It’s a great source of protein and makes a great sandwich. Spread with the fat-free yogurt in place of mayo and you’ll reap the health benefits of probiotics and prebiotics. The sweet pepper, tomato and onion add the antioxidants needed to fight free radicals and the pea pods are a nutritious treat that makes a great crunchy alternative to high fat potato chips.