Fitness4Her

Women's Fitness

Exposing the Skinny-The Other Side of Weight Problems

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When the majority of us think about weight problems in the United States, we immediately think about the huge problem with obesity this country faces. Sure, most of us have waged war with the belt before. And who hasn’t had to try to squeeze themselves into their favorite pair of jeans every now and then?

But what about those people with a different sort of weight problem? The ones who can’t seem to find anything to wear because everything hangs off of them? When you first think about it, it’s hard to fully digest how being underweight could be a problem since only about 8 percent of the country suffers from this weight problem. But believe it or not, being underweight is just as serious as being overweight, and it comes with its own set of health issues.

The definition of being underweight, scientifically speaking, has to do with your BMI or body mass index. People who are 20 and older who have a BMI of anything less than 20 are considered underweight. Anything less than 18.5, and you are in a health risk zone.

Now, we’re not just talking about having an eating disorder, but that is certainly one of the main causes of being underweight. Eating disorders affect millions of women every year and can even lead to death. But there are many other reasons why you could be underweight, and most can indicate other underlying serious medical conditions. Such diseases as cancer, hyperthyroidism, or HIV can present themselves with the inability to gain weight or sudden weight loss.

So even though you may feel great, being too skinny can lead to serious health complications. Some side effects of being underweight include a compromised immune system. Ever wonder why you tend to get sick more than most people? Being underweight means more than likely your body isn’t getting the nutrients it needs to fight off infection.

Hair loss is another side effect of being underweight. Your hair is a growing part of your body that needs nourishment such as folic acid to grow healthy and strong. When you deny your body these nutrients, your hair will literally fall out and die.

Being underweight is also a problem if you are trying to conceive. It can lead to infertility or frequent miscarriages. Being underweight can actually cause your body to stop ovulating. Some women will have an infrequent or nonexistent menstrual cycle. And if you do manage to get pregnant, being underweight can adversely affect the baby as well.

There are many reasons for why you can’t seem to gain weight. If you think you might have a problem, don’t delay. See your doctor immediately.

Begin a discussion in the comment space below.

Marinated Broccoli

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A great side dish with a little something added to sweeten the prize. These broccoli bites are served chilled, to bring out the full flavor.

2 lb broccoli
1 small lemon
1/2 cup fat-free Italian dressing
1/2 cup red onions
1/2 cup raisins

Directions
1. Simmer broccoli for 3 minutes, should be crisp-tender.
2. Remove from heat and put broccoli in bowl.
3. Add lemon juice, Italian dressing, onion and raisins.
4. Chill for one hour or longer.
5. Drain liquid and serve.

Health Benefits
Low in fat, cholesterol, sodium and sugar. The raisins sweeten this dish with a natural flavor but provide antioxidants and nutrition. Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies. For women’s fitness and health, broccoli is a winner.

Share your broccoli recipes in the comment space below:

Life Imitates Artichokes

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Okay, life imitates art is the correct quote by Oscar Wilde but I thought I’d have a little fun with a great vegetable that’s highly versatile. I’m talking about the artsy looking artichoke.

Fall is a great time to buy artichokes. Although they are available year around from California, peak harvests come in the spring and fall. Great as a side dish, in a salad or as an appetizer, artichokes can be served with a variety of foods.

Kick off your next tailgate party with steamed baby artichokes and dip. Serve roasted artichokes with your Thanksgiving turkey, they kind of resemble pine cones and can really dress up a table.

Artichokes provide the important minerals magnesium, chromium, manganese, potassium, phosphorus, iron and calcium. For example, a 25 calorie artichoke provides 6% of the Recommended Daily Value of phosphorus, 10% of magnesium, 8% of manganese, 10% of chromium, 5% of potassium, 4% of iron and 2% of calcium and iron.
In addition to all these important minerals, artichokes are a good source of fiber (12%), vitamin C (10%), and folate (10%).
A good alternative to snacks that are high in sodium and fat, a typical artichoke has only about 25 calories. They are also low in sodium and have no fat or cholesterol.
Look for artichokes at your local grocer or fruit and veggie stand. If you are not familiar with this nutrient dense vegetable, I’ve given some types on how to select, store and cook. Check the end of this post for a delicious artichoke recipe.
How to Select an Artichoke
Choose artichokes that are dark green, heavy and have tight leaves. Avoid those that appear dry and are turning brown.

How to Store an Artichoke
To store fresh artichokes at home, sprinkle them with a little water and refrigerate in an airtight plastic bag. Don’t wash before storing. Stored in this manner, they should last about a week in the refrigerator.

How to Cook an Artichoke
Before you get started, tap the artichoke upside down in the sink to make sure there are no bugs hiding in the leaves. Rinse it under running water. Pull off lower leaves. Remove most or all, of the stem with scissors or a sharp knife, depending on the size of your artichoke. Trim any sharp edges from leaves. Place prepared artichokes in a bowl of water with the juice of two squeezed lemons.

You can steam, boil, microwave, bake, grill, roast, braise, or fry artichokes. I prefer steaming, as it’s the best way to preserve most of the nutrients. Caution: always use a stainless steel knife and pot to prepare and cook your artichokes. Aluminum or iron utensils and cookware will cause the artichokes to turn black.

Bring a steamer or a large stockpot with 1-2 inches of water to a boil, covered.
Place the prepared artichoke in the steamer, stem side down. Steam for 40-45 minutes.
Prepare Lemon-Shallot dip: Slice lemon in half, squeeze half the lemon’s juice into a small dish for dipping. Stir in dill, freshly ground pepper and minced shallots.
*Optionally, prepare melted butter: Melt butter, mix in crushed garlic, if you like.
To enjoy the artichoke, break off leaves, starting with the outer leaf, and dip. Use your teeth to scrape off the flesh of the leaf and the dip. Once you get down to the core, remove the prickly purple “choke”, and indulge in the nutty taste of the best part of the artichoke, that’s the heart. It should be soft and delicious.

*If you are following the Fitness4Her diet, you may want to prepare your dip without the butter. It can be your own personal serving and you can double dip all you like.

Tell us and our readers why you like artichokes so much by leaving a comment below:

Boost Your Attitude With A Beautiful Butt

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How does your butt look? It’s hard to see it since it’s located on the backside of our bodies but it’s one of the parts of our body that we look at the most. I mean there’s nothing like a great looking butt in a pair of jeans. The way that denim cups the cheeks of a well-toned and formed rear is a sexy image indeed.

Nobody wants a flat butt, there’s no excitement to a derriere that looks like part of your back. But how do you work the muscles that give you a great looking butt? I’ve outlined some exercises that focus on the gluteus maximus and all his little friends. Concentrate on these moves to boost your booty for a fine looking bottom.

Squats are one of the best exercises you can do for your hips, butt and thighs.

Lunges are a challenging exercise because they work so many muscles at the same time. On the front leg, you’ll work the glutes and hamstrings and, on the back leg, you’ll work the quads and calves. What’s nice about lunges is that there is a variety to choose from such as:

Side to side lunges
Reverse lunges
Front lunges

The Step-up works by simply placing one foot on a step or platform and pushing through the heel onto the step. This is an excellent exercise for the glutes, but you will want to make sure your knee is bent to 90 degrees or less to keep it safe.

The Hip Extension is an exercise that targets the largest muscle in the body…the gluteus maximus. For this move, you can hold a dumbbell behind your knee or use ankle weights for added intensity.

But strength-training exercises aren’t the only way to get a pretty fanny. Fun and exciting activities will also strengthen your muscles in your backside and give you a beneficial cardio workout at the same time.

Hiking is great for working the glutes. Lunges help to strengthen your muscles so that hiking is much easier and you have less chance of injury to your back or knees.

Bike riding is great for your heart and targets the muscles in your hips, butt and thighs. Spinning will work the same muscle groups.

Walking is easy and you can do it anywhere without having to spend money on equipment. You can vary your intensity and change your path to add interest.

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Favorite Flounder Oriental

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Flounder is a wonderful white meat fish that tastes good and is usually pretty easy to find. Check with your fish monger for the best times to find flounder at his market. This delightful dish with an Oriental flair is one of my favorites. Makes 4 servings.

1 lb flounder
2 tsp low sodium soy sauce
1 Tbsp of frozen orange juice concentrate
2 cloves garlic, minced
1 Tbsp sesame oil or olive oil
1 Tbsp dried ginger
Pepper to taste
1 tsp toasted sesame seeds
Chopped parsley for garnish

Directions
1. Arrange fish in lightly sprayed baking dish.
2. Combine all ingredients in small bowl.
3. Drizzle mixture over fish.
4. Let marinate for 30 minutes in refrigerator.
5. Preheat oven to 350 degrees.
6. Place fish in oven and bake for 30 minutes until golden and flaky.
7. Serve over rice and mixed veggies.

Health Benefits
An excellent source of protein, yet low in calories, salt, sugar and cholesterol. Rich in omega 3 fatty acids, flounder is a great choice for anyone participating in a women’s fitness program. If you are concerned with mercury levels, you can substitute the flounder for salmon.

Do you have a flounder or salmon recipe you’d like to share?  Do so in the comment space below: