Fitness4Her

Women's Fitness

Monster Mashed Cauliflower

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An often overlooked vegetable, cauliflower can be a reasonable substitute for mashed potatoes, although without the starch. This dish is a great complement to my mouth-watering meatloaf, Easy, but not Greasy Muscle Building Meatloaf.

1 Head cauliflower, chopped
1/2 cup low sodium chicken stock
4 Tbsp. olive oil
Pinch of fresh mint, chopped ( optional)
Small amount of shredded or grated parmesan cheese (optional)
Salt and pepper to taste

1. Bring cauliflower to a boil.
2. Lower temperature and simmer for 15 minutes.
3. Drain completely.
4. Mash cauliflower in glass bowl.
5. Blend in chicken stock.
6. Add a pinch of mint or grated cheese. (optional)
7. Season with salt and pepper to taste.
8. Serve hot.

Cauliflower is of the same family as broccoli, it has many of the same phytochemicals that are beneficial to our health. A low fat, nutrient dense food that is a good source of fiber, folate and Vitamin C.

Have you tried this recipe? Give us your opinion of it in the comments section:

30 Minutes To A New You Exercise Program

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Did you know that there are 1,440 minutes in each day? The average American spends 180 of those minutes watching television. What do you do with your minutes every day? How much time do you spend exercising each day?
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Did you know that devoting just 30 minutes a day to exercise gives you years of benefits to your health? Investing as little as 30 minutes a day in exercise, by combining resistance training and aerobic activities, can help you live longer and healthier. Exercise helps to:

• Stimulate feelings of euphoria.
• Reduce depression.
• Stall loss of muscle.
• Preserve the metabolism of youth.

Regardless of your age, weight or athletic ability, resistance training should make up part of your fitness program. Resistance exercises help to strengthen your body so that you will have an easier time with everyday movement and especially helps during aerobic activities. You see, these two types of exercise go hand in hand.

Resistance training brings out the beauty in the female body. Many women fear resistance training especially with weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

After 90 days of following my program, you’ll begin to see the results–like a smaller waist, firmer legs, thinner ankles, and a more attractive derriere.

My 30 Minutes to a New You exercise program provides all of the essential elements of a lasting, effective physical fitness regimen. Combining resistance training with aerobic activities helps to develop strength and improve cardiovascular endurance.

You’ll find exercises for the upper body, lower body and a total body workout. Each exercise has different intensities so you can take it to the next level when you’re ready to move up.

From seventeen to seventy, slim to full-figured, newbie to seasoned athlete, my program can work for you. I’ll show you how—when you take the 90-day challenge to Empower Beauty®.

My exercise program is simple and easy-to-follow. Best of all, it can be done in as little as 30 minutes a day–and just 3 days a week! That’s why it’s called 30 Minutes to a New You. Spend just 30 minutes a day, every day and you will be hooked!

The rest of the week you just set aside 30 minutes a day for play! On these “play days” you can choose any aerobic activity you like, such as walking, bicycling, swimming or skating, playing tennis, golf or any sport that you enjoy.

When I was a kid, I enjoyed playing outdoors until it got dark and my mother would call us in for dinner. I’ll bet you had a time when you enjoyed some physical activity, playing sports in school, riding your bike with friends or just jogging or walking around the track. Most kids do enjoy activities where they can be engaged in action of some sort.

It’s a shame that with our busy schedules many women give up this play time. Are you one of those women? If you are, I challenge you to bring back the fun days of your childhood and learn to play again. Find your fun activity and get moving.

If you are already active are just looking to jump back into something, consider learning to play tennis. This fast-paced game is played with a racket and a tennis ball. It’s a very social game and will work your body to burn up to 750 calories in an hour of play.

There are lots of fun sports or activities that you can do. If you enjoy walking with a buddy, just head out every day and walk for 30 minutes. Then challenge yourself to 30 more. You’ll begin to cover more ground as you begin to walk further in 30 minutes than you did when you began the program. If you walk on your play days, consider changing your route and time of day, occasionally.

Not only is this safer, by not having predictable habits, but it will give you something new to look at and help to keep your walks from getting boring. You can even change up your time by exercising in the morning some weeks and in the afternoons on others.

My Fitness4Her 30 Minutes to a New You exercise program fits into any schedule and won’t interfere in your daily life, whether you’re a student, a stay-at-home mom, or an overworked career woman. 30 minutes is such a small amount of time to give up for all that you will gain.

Staying active has many health benefits. Daily exercise makes your heart stronger, gives you more energy and combined with a healthy diet, helps you lose weight and keep it off. You may even be able to delay or eliminate the threat of illnesses like diabetes and osteoporosis.

Building and strengthening your muscles will take the stress off of your joints. This will give you a better range of movement and help to protect you from injury.

Regular exercise is essential to good health. Improved flexibility, stronger muscles, better circulation and a healthier heart are just some of the great benefits.

So if you never want to worry about a lack of energy, illnesses directly related to obesity, or a weakening heart resulting from a sedentary lifestyle…

If you’re ready to look really hot in that sexy outfit you’ve been longing to wear…

If you’re looking for a way to lose weight and get in shape…

If you need a new challenge to keep you on the winning edge…

Then follow me as I lead you through my 30 Minutes to a New You exercise program.

Pssst…C’mon, it’s going to bring out the best in you…just 30 minutes a day, that’s all it takes.

We are interested in your opinion.  Share your thoughts with us and our readers in the comment space below:

Extreme Oatmeal

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This “Oh so nutritious!” breakfast will lower your cholesterol and give you the boost you need to get your day off to a good start. With all that you have to accomplish today, you need to begin with a healthy and delicious dish of hot oatmeal.

Add fruit or juice, but still go easy on the amount of sugar you consume. Every meal should include a protein. You can add lean meat, about an ounce or two ounces, or you can add nuts and low fat milk for added protein.

To sweeten it, add cinnamon or Stevia, a natural sweetener with no calories.

2 cups water
1 pinch salt
1 cup regular oats, not instant
1/3 cup oat bran

1. In a medium saucepan, bring the water and salt to a boil.
2. Stir in the oats and oat bran.
3. Once the mixture comes to a boil, reduce the heat to low.
4. Cook uncovered, stirring regularly for about 5 minutes.

Health Benefits:
Oats and oat bran are proven to lower cholesterol and stabilize blood sugar. Oats may also help to protect against colon cancer and heart disease. Oats are a good source of fiber which aids in weight loss. Fiber helps to promote regular bowel movements and allows sugar to be released and absorbed more slowly by the body.

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The Fitness4Her® Diet – Part 1

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Food is not the problem.
Food is the answer.

You may have heard some people refer to diet as a four-letter word. You know, one of those bad words that you should never repeat — a word so dastardly that it has been linked to the word die.   I had to know if this was true, so I decided to do a little research and find out what the word diet means, exactly.

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According to Webster’s Dictionary the word diet is derived from the Greek word diaita, meaning a way of life. Well see now, it means the opposite of the word die. It is the way that you live. So, to say you are on a diet is false, for your diet is your way of life.

When we are talking Women’s Fitness, eating a healthy diet equates into a healthy life, hence “we are what we eat.” When you want to lose weight, gain weight or just want to improve your health by eating foods that are good for you, it is said that you are changing your diet. Changing the way that you eat should not be a temporary or faddish fling. Making changes in your diet means making changes for life.

Ladies, that’s the secret to losing weight and keeping it off — making changes that you can live with for the rest of your life. If that sounds scary, keep reading.

When you start to modify your diet, it’s best to think about all the foods that you currently eat. What do you normally have for breakfast and why? Are you driving through the local fast food joint for a biscuit or doughnuts? Or, do you skip this important meal altogether?

What are you eating in-between meals? Are you drinking mugs of coffee all day long or snacking on potato chips and cookies? Eating protein or fruits will give you the energy you need to keep going without the jittery side effects that you might get from caffeine.

For lunch, are you brown bagging, eating at home or going out to grab a bite? The servings at restaurants can sometimes be rather large, so be aware of how much you are downing during this meal. Diet savvy diners will ask for their sauces on the side, so they can control how much they eat of this hidden calorie concoction. Eating foods from home allows you to control your ingredients and your portion size.

Foods can be deceiving when it comes to fat content or calorie counts. The Fitness4Her diet isn’t based on calorie counting, but it does emphasize portion control and fat content. For instance, certain breads can be extremely high in fat and you might not even realize it. You think of a sandwich as a sandwich, no matter where you get it, and that can be a big mistake. Big portions of fatty foods will widen your hips and expand your waistline.

What time of the evening are you eating your last meal? You should never go to sleep on a full stomach. You might wake up with indigestion, or worse. Poor digestion will lead to weight gain. The longer food stays in your system, the more fat your body will absorb. That is why fiber is so important in weight loss. Be sure to eat your last meal at least 3 hours before retiring to bed.

It’s important to determine how food makes you feel. Do you have feelings of guilt every time you eat? Do you use food as a way to comfort or reward yourself? If you do, do you know why you exhibit these feelings? Food should be enjoyed, but turning to it when you are down or depressed could indicate a deeper problem.

Now, it’s okay to reward yourself with a sweet treat every now and then, but you have to understand your limits. And that’s really the key, isn’t it? If we can understand our own metabolism, then we can better tailor a diet to our needs and desires.

The foods that we choose to eat can determine our body size and shape. For instance, foods with a high glycemic index, like sugar and starches can make your belly fat. But many women crave sugar, especially around their menstrual cycle. This can be the result of a hormonal imbalance, which can be the effect of a poor diet. Sounds like a crazy Merry-Go-Round, doesn’t it?

Instead of reaching for a candy bar when you start to feel fatigued, grab a handful of grapes, crunch down on a sweet apple or slice open a juicy orange. These complex carbs will give you energy without the accompanying crash that sometimes comes with eating foods sweetened with refined sugars.

Did you know that 70 to 80% of successful weight loss depends on what you eat? Good nutrition is the foundation of good health in any women’s fitness plan. Exercise plays an important part in assisting weight loss, but your diet is the main factor.

Making the decision today to eat healthy will put you well on your way to taking control of your diet and your life. Obesity does not usually have a genetic cause. If it did, there could be no explanation for the sudden explosion of obesity in our country.

Obesity is the thoroughly predictable result of a diet high in fat, high in sugar, and high in refined carbohydrates, combined with a lifestyle nearly devoid of exercise.

Obesity can be avoided, or overcome, by an understanding of simple principles. These principles are the basis of the Fitness4Her Diet.

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Part 2

Aye María! Black Bean Quesadilla

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These beans will have you jumping for joy! You can easily whip up this dish quicker than a pizza delivery. My Latino friends taught me this one. It´s a favorite with so many options. Variety is the spice of life.

1/2 cup shredded reduced fat Monterey Jack cheese
1/2 cup drained black beans
1/4 cup diced green chiles
1 large tomato, diced
2 whole wheat tortillas

1. You can heat the beans in a saucepan or serve them right out of the can.
2. Spread the cheese, beans and chilés on 1 tortilla and lay the other tortilla on top.
3. Preheat a nonstick skillet over medium heat and brush or spray with olive oil or PAM spray.
4. Cook each side for 5 minutes, until cheese is melted.
5. Flip with a dinner plate and slide back into pan.
6. Once each side is crisp and the cheese is melted, serve with your favorite sides.
7. If you prefer, you can bake in the oven until hot and crispy.

Sides: Low fat sour cream, favorite salsa, guacamole (I have a great recipe for that too, small portion sizes, Please!)

The black beans have a high amount of protein and fiber, but you may want to add your favorite lean meat such as chicken, shrimp or beef. Portion control is key when adding meats and sides.

Tried this recipe?  Tell us what you think in the comment section.