Fitness4Her

Women's Fitness

Plan Ahead To Eat Healthy

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Carefully planning your meals in advance will ensure you have the right ingredients on hand to prepare healthy, nutritious meals. Making a plan will help to balance your meals so you get the right amount of vitamins and minerals in your diet. It’s also a smart way to save money when you do a little planning before you head to the grocery store.

Make a chart for the week and decide what you want to eat for each meal. Be flexible if you think you might dine out for any of the meals. Think about foods you want to prepare and take an inventory of the ingredients that you already have. Make a list of the items you need to buy. Don’t forget about snacks. Add foods to your list that you want to keep on-hand for quick snacks. Fruits, nuts, and cheeses are all healthy foods that are easy to eat on the run.

Select a variety of menu items so your meals never get boring. Browse through cookbooks or surf the Internet for different recipes you can prepare. Don’t be afraid to try cuts of meat that you may not have cooked before. Substitute sautéing for frying and grilling for baking to cut calories while adding a touch of versatility to your presentations. Look for ways to prepare foods that will lower excess calories, salt, sugar or saturated fat from foods you have sworn off from. Experiment with herbs and seasonings to give your food that gourmet taste.

Colorful food, like peppers, tomatoes, broccoli, beets and squash decorate the plate and taste great. The array of colors adds excitement to every entrée. Enjoying your food is as important as the nutrition you get from it. Love your food and get the most out of every bite.

You don’t have to stick strictly to your plan, but it’s always helpful to have one in place. If you decide to dine out rather than eat in, you can always postpone each planned meal by one day or use the time-sensitive ingredients like produce and meat as soon as you can. Raw veggies are great on a salad, so if you don’t have time to cook them just toss them together and have them for lunch or a side dish at dinner.

To ensure healthy eating at every meal, plan ahead. Even when dining out, make a mental plan of what you want to eat. Eat a small apple and a full glass of water before the meal if you are afraid of overeating. Go easy on the bread and appetizers so you get the most out of your main meal. Planning ahead will always help you to eat healthy no matter where you dine.

Crunchy Cran-Apple Breakfast Couscous

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Get creative in the morning with a wholesome bowl of couscous made to your liking. I’ve included cranberries, apples and walnuts in this one, but you can substitute your favorite fruits and nuts.

Whole wheat couscous
6 oz. non-fat Greek yogurt
2 Tbsp chopped walnuts
2 tsp dried cranberries
Pinch of cinnamon

Directions:

1. Pour 1/2 cup boiling water over 1/4 cup whole wheat couscous.
2. Cover and let sit for 5 minutes, until water is absorbed.
3. Fluff with fork.
4. Add 6 oz. non-fat Greek yogurt
5. Add 2 Tbsp of chopped walnuts
6. Add 2 tsp dried cranberries.
7. Add pinch of cinnamon

Health Benefits:
Brimming with antioxidants and whole wheat benefits. It’s heart healthy and low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. The yogurt and walnuts add a healthy portion of protein making this variable cereal a figure friendly find.

Summer Shape Ups That Keep You Fit All Year

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The number one exercise that gives lots of summer pleasure has got to be swimming. So refreshing on a hot summer day, a dive in the pool can cool you down and wash away all your stress. Swimming works all your major muscle groups without putting any stress on your joints. An important benefit for anyone who has knee or back problems.

Depending on your weight, one hour of swimming can burn anywhere from 600 to a whopping 1000 calories. Of course, most people don’t swim consistently for an hour, but there are other fun activities that you can do in the pool.

Playing pool volleyball, having relay race laps or just doing kicks on the side of the pool can help you burn calories and work those muscles. An activity that can be enjoyed by the whole family, swimming and water sports are great for helping you to shape up for the summer. Find an indoor pool at a gym near you so you can stay fit all year.

A day of active swimming means a peaceful night of sleep. Whether swimming in a pool, lake or beach, a full day of water fun helps me sleep like a baby. Swimming provides a great benefit for your cardiovascular and respiratory systems and improves your coordination and flexibility.

Long walks on the beach will burn calories and help you to unwind after a long week. Enjoy the ocean breezes as you treasure hunt along the shore but don’t stroll too slowly. Walk as fast as you can in one direction and slow down on your trip back to search for seashells, shark’s teeth or colorful sea glass.

Water skiing and jet skiing are excellent water sports that burn lots of calories. Both require balance and engage the core muscles while working the glutes, quads and hamstrings as well as your upper body. You’ll build your arms quickly with these fun activities.

The long days of summer offer more daylight for evening activities, like tennis. Playing tennis can burn 600 to 800 calories per hour. You get a complete body workout, with this cardio activity that works your major muscle groups and improves cardio and respiratory functions. Tennis increases stamina, coordination and keeps your body flexible. It’s a great game that can keep you fit all year.

Mediterranean Turkey Wrap

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Most of the time, I don’t specify one brand over another. However, this tasty light cheese from Laughing Cow is only 35 calories for a delicious and nutritious treat.

2 deli thin slices of turkey
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 whole-wheat wrap
1 tsp balsamic vinegar

Directions:

1. Sprinkle turkey slices with balsamic vinegar and set aside.
2. Lay wrap out on plate or cutting board.
3. Spread one side of wrap with Laughing Cow cheese.
4. Layer with turkey slices.
5. Beginning with one side, roll wrap inward, careful not to tear the wrap.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious wrap will fill you up but not out. It’s great for breakfast, snacks or lunch and it’s packed with protein to feed all the cells in your body.

Five Ways To Motivate Yourself To Exercise

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We all know that exercise is beneficial to our health and helps to burn calories. Exercise is good for our cardiovascular and respiratory functions. Exercise keeps our bodies flexible and strong. Regular activity improves our circulatory systems. It should be as much a part of our daily lives as eating. Yet, everyone experiences times when they just don’t feel motivated to workout.

An occasional change in your workout schedule is probably fine, but if you find that you are making a habit of not working out, it’s time to have a talk with yourself. Everyone can use a little pep talk every now and then to get them up and going. I have outlined five ways to motivate yourself to exercise, to keep you committed to your workout plan.

1. Remind yourself how good you feel after your workout. I get a rush when I exercise and it lasts long after my workout. It’s a natural high. Even if I’m tired and I start out slow, I start to feel so good from a vigorous workout that I end up exercising for a longer time than I intended. You know the saying, “Time flies when you’re having fun!”

2. Think about the calories you will burn. If you count calories, you know that the more you exercise, the more calories you burn. When you burn more calories than you consume, you start to lose weight. The added benefit of exercise is that your muscles continue to burn calories after the workout has ended.

3. When you just don’t feel like going to the gym, think about how great you’re going to look as you continue to exercise regularly. Imagine the fat melting from your body. Look at your muscles in a mirror. Visualize a slimmer, trimmer you. See yourself at your ideal weight.

4. Start the day with positive affirmations. These powerful words of encouragement will motivate you to take action. Repeat them to yourself during the day for motivational reinforcement. Say them at night before going to bed and make a promise to yourself to exercise the next day. Remind yourself again how much you enjoy exercising.

5. Schedule a standing workout with a buddy on a regular basis. The commitment to your friend will help to keep you reliable and accountable. You won’t want to disappoint your friend and vice versa. Plus, exercising with a friend keeps your workout from getting boring.