Fitness4Her

Women's Fitness

Apple of My Eye Blueberry Crisp

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You can enjoy dessert and still control your weight. It’s important to reward yourself from time to time with a sweet treat. This low fat/low sugar recipe is sure to please everyone who is fortunate enough to get a taste of this delightful dish.

1 16 oz. can apples sliced and drained or cook apples down in 2 cups of water
1 pint of blueberries, boiled in 2 cups of water, 1 tsp sugar
1 Tbs. ginger
2 Tbs. brown sugar
1/2 cup crushed ginger snaps
1/2 cup rolled oats
Cool whip fat-free for a topper

Directions:

1. Baking dish sprayed with Pam (baking or butter Pam).
2. Combine blueberries, apples and ginger.
3. In small bowl stir together gingersnaps, oats and brown sugar sprinkle over fruit
4. Bake at 400 degrees for 20 minutes serve hot
5. Cool-whip fat-free on top Yummy!

Health Benefits:
Low in fat and sugar, fruity desserts such as this one, make you feel less guilty when you fall to the temptation of its wonderful taste. High in antioxidants, vitamin and nutrient rich, this is one dessert you can enjoy and still stick to your diet.

Keeping Your Breasts Healthy

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You don’t have to wait until National Breast Cancer Awareness Month in order to think about caring for your breasts. Breast cancer is a disease that has affected many people either directly or to someone close. Getting regular checkups by your physician and performing regular breast checks will catch any problems before they become any bigger. Seriously ladies, early detection of breast cancer followed by prompt treatment saves lives.

Now, research has shown a link between exercise and healthy breasts. According to the Alberta Cancer Board, there is a strong connection between increased physical activity and reduced risk of breast cancer. Exercise keeps your body moving and that is crucial to your overall health, even your breasts.

However, some exercises like jogging or running will make your breasts bounce too much and cause discomfort. A 2007 study by researchers at the University of Portsmouth in England found that women experience an average bounce of about four inches. Some women reported experiencing more than double that amount. With all this bouncing and the risk of unnecessarily stretched breast tissue, it’s no wonder that many women shy away from these activities. However, by investing in a very supportive, well-fitting sports bra, you may be able to keep your lovely ladies in place and stop the bounce, once and for all.

A woman’s breasts are a symbol of love. Poetry, literature, music and scripture have all praised the beauty of the breast, as their authors proclaimed their affection for these truly magnificent artistic wonders. All through history, the breasts have been a part of the woman’s body that has been the most acknowledged and admired.

But that doesn’t mean your breasts have to be large in order to be gorgeous. Breasts are lovely no matter what their size. Be proud of your breasts and take good care of them and that includes getting regular check ups and remembering to do your breast checks every month. If you have a habit of forgetting to do your own breast checks, pick a day out of the month, mark it on your calendar and do it every month on that day.

Eating a balanced diet, low in saturated fats, sodium and sugar is also crucial to good health and that includes your breast. Studies have shown that eating at least 5 to 7 servings of fresh fruits and vegetables plays a major part in keeping you healthy from diseases. While no diet alone can guarantee you won’t get cancer, nutrient rich diets seem to show better results than diets high in saturated fat, sodium, and sugars.

Keep your breasts healthy and beautiful by eating a healthy diet, getting regular exercise, 30 minutes a day for six days a week, get plenty of rest every night and see your physician regularly. Mark your calendar today, and don’t forget those breast checks every month.

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Chicken and Spinach Salad

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This salad has both warm and cool components. If your chicken is still warm, it will wilt the spinach which is very tasty, or chill all the ingredients for a refreshing taste. No need to use dressing, the juicy fruit makes it quite moist and delectable.

2 Chicken Breasts, cooked and chopped, skin removed.
8 cups fresh packed spinach
1 cup strawberries halved
1 cup blueberries
1 11oz. can Mandarin orange section, drained
Handful of walnuts

Directions:

1. Tear spinach and place in large bowl.
2. Add chopped chicken breast.
3. Add strawberries, blueberries, and Mandarin oranges.
4. Top with chopped walnuts.

Health Benefits:
Low in saturated fat, calories and cholesterol. Spinach is nutrient rich and a great source of iron. The strawberries, blueberries and Mandarin oranges are full of antioxidants that boost the immune system and arm the body against free-radicals.

Plotting to Plummet Instead of Plateau

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Do you ever feel like you go to the gym day after day, exercise like crazy, eat very little, but you are still not losing the weight that you did when you first started working out? It’s at this stage that many ladies lose their motivation.

Is this the inevitable? Will everyone who is trying to lose weight plateau at some point or another? Most ladies claim it happens when you least expect it. You begin exercising and dieting, lose a significant amount of weight and even step up your work out. But then, nothing changes. Day after day, it’s the same routine.

The same routine may be part of the problem. Doing the same routine, even though you take it to the next level, may keep you in this state of limbo. Mix up your workout routine by adding aerobics like running in place after each exercise. You can also add a 15-minute walk or jog in addition to your regular 30 minutes of exercise.

Keep a fitness journal of everything you eat and drink to keep you accountable and help you maintain focus on your goal. Fitness4Her advocates keeping a journal as part of my diet and exercise program. By keeping a record of your food and beverage consumption, you can make decisions on portion control or foods that you are eating. It has been proven that people who keep a fitness journal have a much greater success than those who do not.

Start your day with positive affirmations. Tell yourself that you are losing weight and believe what you say. Look at yourself in the mirror—can you see the changes that are taking place? Do your clothes fit better? Are you stronger and more energetic? These are all signs that your efforts are paying off.

Don’t give up. Whatever you do, don’t give up. Keep focused and continue to work hard towards your fitness goal. You will lose weight and it will stay off this time. You can plot to plummet instead of plateau. Fitness4Her is here to help you—I believe in you and know you can do it!

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Fit After Forty

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Women today have all the advantages that our ancestors only dreamed about. From having the right to vote, to being able to own land and manage our own earnings, modern women have come a long way.

Women today don’t settle for old myths about not being able to keep up with a changing body. Times were, that as women aged, they gave up on any thoughts of physical fitness, sports competition or losing weight, for that matter. We now realize that as we age, it is as important as ever, to stay physically fit.

Regular exercise is vital to our bodies at any age, but as we get older, our joints become stiffer, muscles are not as flexible and our range of movement begins to slow a little bit. However, with regular exercise, you can strengthen your muscles, avoid injury and be able to regain the flexibility that you once had.

It doesn’t matter if you are 17 or 77, exercise can improve the way that you feel and look. It’s not unheard of for women over 40 to still be modeling or even competing in the Olympics. Look at Dara Torres, an ageless wonder, who at 42 is still winning medals for swim competition, and looking forward to the 2012 Olympics.

There’s no reason to throw in the towel just because you’ve hit a certain age. Surprise everyone you know, by getting back into the swing of things. Start exercising for about 30 minutes a day, and repeat it for six days every week. The seventh day, take a day off and rest your body for complete rejuvenation.

When you begin your exercise program, reserve three days each week for resistance or strength training workouts. These exercises will strengthen and train your muscles so you can perform day-to-day activities and to assist you in doing aerobic or cardio exercises. You’ll need this training because the other three days of the week, you need to concentrate on doing aerobic exercises that raise your heartbeat.

Cardiovascular exercises that raise your heartbeat work to strengthen your heart and lungs and help to build your endurance. Together strength training and aerobic exercises will give you the perfect workout for your best-looking body.

Fit after forty doesn’t have to be just a dream. It can be a reality for any woman or man, for that matter. Best of all, being physically fit and living a healthy lifestyle can make life so much easier. Sure, it doesn’t guarantee you won’t have any disappointments in life, but it does mean, that you will feel healthier, have better movement and will love the way you look. And that really counts for something!

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