Fitness4Her

Women's Fitness

Chicken and Broccoli with Brown Rice

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Grab up the chop sticks–Chinese never tasted so good! This quick and easy meal will soon be your favorite for delicious nutrition that cooks up in a flash.

4 boneless chicken breast
2 Tbsp. low sodium soy sauce
1 small yellow onion, chopped
1 pkg. snow peas
1 pkg. broccoli florets
1 Tbsp. ginger
1 Tbsp. olive oil
1 Tbsp. garlic, minced
1/2 cup water

Directions:
1. Heat olive oil in skillet on medium heat and saute garlic and onion.
2. Add chicken, tossing till lightly browned.
3. Add vegetables, soy sauce, ginger and water.
4. Continue cooking, stirring often until chicken is cooked through, the water is reduced and the veggies are tender.
5. Takes about 15 to 20 minutes.
6. Serve with cooked brown rice.

Health Benefits
Chicken is a wonderful source of protein that is low in saturated fat and sodium. The snow peas and broccoli are vitamin rich and high in potassium and fiber. The entire meal is low in calories. Don’t add extra salt, as the soy sauce adds just enough to make it taste so good.

Mmmm! Doesn’t this sound good?  Share with us and our readers in the comment space below:

Protein: Your Daily Requirements

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Protein is an essential nutrient that builds lean, healthy muscle, beautiful skin, lustrous hair, as well as vital internal organs. Consisting of chains of amino acid, including the essential amino acids, which we depend on our diet to supply, as our bodies do not produce these essential amino acids. Without sufficient protein, our bodies won’t be able to work as well as they should. For example, a compromised immune system can result from a deficiency in protein. However, most of our protein sources are also high in fat so finding the right balance and eating enough protein for a healthy body can sometimes be challenging. Below are some suggestions to help you determine how much protein you should include in your diet each day.

A recommended daily allowance (RDA) has been determined for us, by the government, based on a combination of gender and age. The protein needs for children are relatively low at 16 to 28 grams for ages 1 to 10. When men and women hit adolescence, ages 11-14, their protein needs are about the same at 45 to 46 grams. However, women’s protein requirements lessen, to about 50 grams as they hit 25 + years, while men’s increase to about 63 grams. However, women do need more protein when they are pregnant – up to 60 grams.

While using an age/gender chart to determine your RDA may be an easy answer, our body size is another important part of determining our protein needs. The more we weigh the more protein we need to keep our body working properly. Many of the RDA calculations were based on inactive people believing that most people don’t exercise regularly, so for those individuals their RDA would be about .36 grams of protein per pound of body weight. The more exercise and athletic you are, the more protein you are going to need.

Using the above calculations, take your weight and multiply it by .36 giving you a minimum protein requirement per day. Therefore, an average person with a weight of 200 pounds would need about 72 grams of protein per day. An average person with a weight of 100 pounds would need about 36 grams of protein a day.

If you are athletic or exercising regularly and feel the need to increase your daily protein, don’t over do it and remember to drink plenty of water. An overload of protein can be stressful to your kidneys.

Now that you have calculated the amount of protein that you should be eating each day, you’ll want to know how much protein is in the food you’re eating. Below are a few examples:

1 cup skim milk = 8 grams

1 egg = 6 grams

½ cup cottage cheese = 14 grams

1 slice bacon = 21 grams

1 oz of peanuts = 7 grams

6 oz of tofu = 12 grams

3 oz of sirloin steak = 26 grams

¼ lb hamburger patty = 28 grams

1 oz American cheese = 6 grams

Reaching the recommended daily allowance for your body doesn’t require a lot of food. But, if you do want to indulge on protein, choose foods derived from plants, such as peanuts and tofu, rather than animal products, such as cheese and meat that are higher in fat content. Remember that portion control is always the key to healthy eating, even when you’re eating your favorite foods. Your life depends on it.

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Turkey Meatloaf/Turkey Meatballs

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Ladies choice! Whether you like it in a loaf or shaped in neat round meatballs, this lean ground turkey tastes great. Slice the loaf and serve on sandwiches during football season for a touch-down taste.

1 1/2 lb Jennie O Turkey, lean ground
1/2 cup chopped onion
2 tsp dried basil
1/2 tsp garlic powder
Pinch black or red pepper
1 egg
1/2 cup Italian bread crumbs
1/2 cup grated cheese
1/4 cup water for smooth texture

Directions:
1. Preheat Oven to 350 degrees.
2. Combine all ingredients in a large bowl.
3. Spray non-stick pan with Pam.
4. Form into loaf for meatloaf or form into meatballs.
5. Pat top with a little olive oil.
6. Cook loaf for 30 to 40 minutes.
7. Cook meatballs for 20 to 30 minutes, depending in size, prick with fork, should run clear.

Health Benefits
Low fat and high in protein. This low sodium meat is the ideal choice for a healthy diet plan. Keep eating lean like this and you won’t be able to eat some of the fatty foods of yesterday. That fat will be a thing of the past, while you transform your body into a lean fighting machine…or just a slim, sexy, beauty.

What do you think of this recipe?  Tell us in the comment space below:

Positive Affirmations Create Positive Experiences

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Every single thought I have and every sentence I speak is an affirmation. I use my affirmations wisely. My new affirmation habit is to only speak of the good that I want in my life. This keeps me focused on the positive and actually causes so many good things to come to me.

I concentrate on all that I am thankful for and no matter what my challenge, I know that I am loved. This gives me the strength to overcome all obstacles.

Love is an ever-ready universal power that is here to help us overcome every challenge that we face in life. By giving love and receiving love we hold the key to everlasting happiness. Love always trusts, always protects, always hopes and always perseveres.

Fill your mind with loving, positive thoughts and gratitude. Write down these thoughts and read them to yourself each day. Believe in all that you are and all that you desire in life. Open your heart and be grateful for everything that you have achieved.

Please share your positive affirmations with us and our readers in the comment space below:

Spicy Shrimp

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This dish is simply the best when served over rice or pasta. Serve it in 1/2 cup servings. Remember portion control is key! Goes great with a colorful salad, too.

1 Tbsp olive oil
1/2 cup lemon juice
1 Tbsp Cajun seasoning
1 clove garlic, crushed
1 lb medium raw shrimp, deveined, tails off

Directions:
1. On medium heat, saute olive oil with garlic.
2. Add shrimp, lemon juice and cajun seasoning.
3. Cook shrimp until pink, don’t overcook!

Health Benefits
High in omega 3 fatty acids, shrimp is low in fat, high in protein and an excellent source of vitamin D. Low in calories, it’s the choice of many people who choose a healthy diet.

Mmm!  Doesn’t this sound great?  Give us your opinion in the comment space below: