Fitness4Her

Women's Fitness

Turkey Is Terrific For Just About Any Meal

By

Turkey is a good choice of meat for any meal. Not just for Thanksgiving, turkey can be enjoyed year ‘round. Not only as a main dish, but it can be added to chili, soup or stew as well. I love turkey sandwiches and turkey salad for an alternative to my regular favorite, chicken.

Turkey is a good source of protein. Essential for the building blocks of our cells, we need protein at every meal. However, it’s best to choose sources that are low in saturated fat. That’s why turkey is such a favorite among women who are watching their weight.

It is thought that eating turkey may help to protect against free radicals associated with cancer. This is because of the selenium found in turkey. Certainly its strong values of vitamin B3 can help to lower cholesterol, protect and preserve healthy skin and improve brain function.

A good source of vitamin B6, eating turkey is an excellent way to stay in shape. With an active women’s fitness program, turkey consumption can help to maintain muscle tone, and aid in the production of anti-bodies and red blood cells that are fundamental for normal cell growth.

Turkey contains folic acid, zinc and potassium, nutrients that have been found to protect against birth defects, heart disease, and tissue degeneration. That’s why turkey is such a good choice for women. Plus, turkey is very filling and satisfying even with a 4 oz serving.

Portion control is key to maintaining or losing weight. Good food choices that are nutrient rich are important because you need to get all of the benefits that food offers without all the worries of excess fat or calories.

Turkey contains the amino acid tryptophan, responsible for that drowsy feeling that is sometimes associated with eating turkey. It’s one of the reasons most people need a little nap after the traditional Thanksgiving feast. Of course, those large servings of food and the over indulgence are also reasons to make people become sluggish after one of those big meals. All jokes aside, tryptophan boosts immune functions and can help to fight certain cancer cells.

If you don’t want to prepare an entire turkey, consider preparing a turkey breast once a week or so. You can serve it as a main dish, and then use it for sandwiches, salads and soups during the week. This can make for several inexpensive, healthy meals that will taste great.

For tasty recipes that include turkey and other savory meats, check out the Healthy
Cooking section of Fitness4Her.com. I’ve gone through my treasure chest of favorite dishes, stolen some coveted recipes from friends and family to share with all of you. All members of Fitness4Her.com have unlimited access to these mouth-watering meals, my energizing exercises and an infinite assortment of fun facts.

Join Fitness4Her.com today, and get all the tools you need to lose weight, get in shape and stay healthy for life. Fitness4Her.com, the website for women’s fitness.

When Cellulite Becomes A Social Problem

By

Almost every woman I know has cellulite on her body. You know, those fat deposits that appear on the thighs, hips and butt? Although it can be hard to look at when it shows up on your body, you don’t have to worry—it’s not anything serious.

The fact is that cellulite is very common and shows up on young women after puberty. It appears as lumpy or dimpled skin that resembles an orange peel or cottage cheese. For some women, it only appears when the skin is pinched, but for others it can be easily detected not only in the common areas but also on the stomach and breasts.

Most doctors are not concerned and consider it a normal occurrence, but for the woman who is plagued by cellulite it can become an area of self-consciousness. So much so, that a girl might not want to wear a swimsuit or shorts because she is ashamed of the way the cellulite looks. When this self-consciousness stands in the way of everyday life or keeps her from attending social events, then cellulite becomes a real problem that needs to be dealt with.

Unfortunately, there is no quick cure for cellulite. Although more prevalent on women who are overweight, it can appear on skinny women too. However, eating healthy foods, drinking plenty of water, exercising regularly and getting an adequate amount of sleep, will help to alleviate the symptoms of cellulite.

There are many products on the market that claim to reduce the appearance of cellulite. These work minimally and will help the appearance somewhat. However, no topical cream has been determined to actually remove cellulite.

The same is true of exercises that concentrate on bouncing the fatty deposits from the skin. Exercises do not work that way. The best method is to get regular exercise that works all areas of your body. One day work on the upper body, the next day, engage in an aerobic activity such as walking or swimming. The third day do exercises that concentrate on the lower body, the following day choose an aerobic activity such as tennis or golf. The fourth day do exercises that work both the upper and lower body, the fifth day, choose jogging, walking or racquet ball. All you need to stay fit is 30 minutes of exercise each day. If you can exercise for a longer period of time, then by all means, go for it.

You might find that getting massages helps to minimize the appearance of cellulite, too. Other women find that a tan gives their body a better look and helps to hide the dimples in their skin.

Remember that you are beautiful with or without cellulite. Don’t let it impede your social life or keep you from doing something that you enjoy. Stay active, eat healthy, stay hydrated and participate in a little rest and relaxation, these are all good ways to stay your healthiest and that’s what is mostly important.

Sunny Lemon Herb Veggies

By

This dish always makes me think of summer, but with the ready availability of squash, this dish can be enjoyed all year around. The pretty yellow squash and bright green zucchini make it the perfect accompaniment for a Mother’s Day or Easter Dinner. (serves 4)

2 small yellow summer squash or zucchini halved lengthwise and cut into 1/2 inch slices
8 oz. large whole mushrooms halved or quartered
1 medium onion
1 cup sliced celery
1/2 teaspoon lemon peel
2 Tbs. chopped roasted red pepper or pimiento
1 Tbs. lemon juice
2 Tbs. fresh tarragon or 1 tbs. dried crushed

1. In a large saucepan cook mushrooms, squash, onion, and celery in boiling water until tender. Drain well.
2. Return veggies to saucepan.
3. Carefully, stir in roasted sweet red pepper or pimiento, lemon peel, lemon juice, and tarragon.
4. Cook and stir 1 to 2 minutes until heated through.

Health Benefits:
High in Vitamins A, C and K and full of antioxidants. This is an excellent dish to serve with a protein and side of rice or pasta for all of your nutrient needs.

Motivate Your Metabolism By Building Muscle

By

Your metabolism dictates how your body uses the calories that you consume. It determines the rate that you burn calories and in the end whether you gain or lose weight quickly and easily. So what factors affect how your metabolism works or are we stuck with the metabolism that we’ve been dealt?

Diet has much to do with the way that your metabolism works. Now when I say diet, I am talking about a way of life, a long term plan, not just a temporary “diet” that helps you to lose weight. The changes you make have to be something you can live with for life.

Caffeine and spicy foods play a big role in motivating your metabolism temporarily, but there are healthy ways to achieve long-term results. Protein, essential for building and repairing muscle, has a greater thermal effect than other carbohydrates or fat. In other words, it heats up and speeds up the metabolism.

In recent studies, people on a high protein diet lost more weight and fat than people who ate the same amount of calories on a low protein diet. You should strive for one serving of protein at every meal, but choose lean sources that are low in saturated fat. Include fruits and vegetables to give you all your needed nutrients and aid in digestion.

But one of the best ways to motivate your metabolism is by building muscle. Did you know that the more muscular your body is, the faster your metabolism burns fat? After a strength-training workout, your body will continue to use the calories in your body, sometimes for hours. That’s why fit athletes can consume massive amounts of food and calories without seeming to gain any weight.

It takes more calories to build muscle than it does to store fat. So the secret is to exercise for at least 6 days a week. Alternate your days by doing aerobic exercise to build your endurance and strengthen your heart. You’ll also burn fat with a good cardio workout and aerobics will help to speed up your system too.

By combining strength training exercises and aerobics, you will build muscle, increase flexibility and improve your range of motion. Plus, you’ll motivate your metabolism to work for you.

So, if you are having trouble dropping some pounds, make sure you are eating plenty of protein, fruit and veggies and exercising regularly with a firm plan in mind. If you are looking for ideas to help you lose weight, join Fitness4Her today. With healthy cooking recipes, step-by-step exercise routines, and all sorts of informative articles and support, you can learn to love food and enjoy an active lifestyle that will keep you and your metabolism completely motivated for life.

Healthy Italian Soup

By

This extremely healthy soup is my kids favorite. It tastes like pizza, so they usually want seconds. It’s even better on the second day, that’s when I usually sneak a bowl for lunch or snack. My kids always ask for cheese please, so be kid friendly and think of all the veggies they are getting.

1cup chopped onion
1 cup chopped green sweet pepper
1 cup sliced zucchini
1 cup fresh sliced mushrooms
1 can 13 to 14 oz. low sodium beef flavored broth
1 can Italian style tomatoes undrained and cut up
1 8 oz. can pizza sauce
1/2 teaspoon seasoning
4 oz. cooked smoked sausage thinly sliced (optional on verity of sausage)
1 cup shredded reduced fat mozzarella cheese

1. In medium saucepan combine onion, mushrooms, zucchini, sweet pepper, 1/2 the broth to boiling, reduced heat cover and simmer 5 min.
2. Stir in remaining broth, un-drained tomatoes, pizza seasoning, simmer 5 to 10 min more till veggies are tender.
3. Top each serving with cheese.

Health Benefits:
Low in fat, sodium, sugar and cholesterol. This soup is full of antioxidants, Beta Carotene and flavanoids. Loaded with heart healthy vegetables that will satisfy your tummy without stretching your waistline or your wallet.