Fitness4Her

Women's Fitness

English Muffin Versatility

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There is a variety of ways to enjoy this breakfast favorite, including the versatility to make any meal a specialty. Great as a small pizza, an open faced sandwich, or as a side bread with your favorite dish. A fast, simple choice, the English muffin is a food-friendly foundation for any meal or snack.

Whole wheat toasted English muffin, 100 calories.

Several options with English muffins:
1. Peanut butter and banana, sprinkle with raisins.
2. 1 egg and a slice of low fat cheese.
3. Smear of low fat cream cheese and slice of nova lettuce and tomato (better than a bagel).
4. Tomato sauce, low fat cheese and fresh spinach.
5. Salsa with bean or humus spread.

Health Benefits:
Low in saturated fat, low in cholesterol, low in calories and low in sodium when you add any of the above mentioned ingredients to the wonderfully versatile English Muffin. It remains a good source of fiber and a healthy carbohydrate. The chewy texture tends to satisfy the appetite quicker, meaning you will eat less and consume fewer calories and fat.

Journaling: A Simple Solution To Losing Weight

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If you are having problems losing weight and getting in shape, I have a simple solution that has worked time and time again. Keeping a fitness journal is a low-cost way to lose weight because all it takes is a journal that you can write in and a pen to write it all down. Of course you can use a computer or smart phone but the simple act of writing by hand is powerfully motivating and will help you to focus on the goals.

The very act of journaling sends a positive signal to your brain and lets it know that changes are going to take place. Of course your brain is not fond of change. As a matter of fact it prefers the same old, same old. The brain loves a good habit. Habits are easy to follow, don’t expend much energy and just feel comfortable. But habits can make us fat and lazy and when you make up your mind to make positive, healthy changes like losing weight and getting in shape, you’ve got to rewire the brain to replace old nasty habits with healthy, positive ones.

Journaling goes back thousands of years. Writing down goals as a way of achievement has been a successful endeavor for many people, no matter how hard the challenge. Maintaining your journal is easy to do, it just takes commitment. However, if you are committed to losing weight, then you are already halfway there.

A fitness journal is like having an inspiring fitness buddy that you can take with you wherever you go. It is a great way to stay on top of your diet but it also helps to challenge your fitness level. If your workouts are getting boring, you can make new goals and choose new exercises that will work different areas of your body.

You can purchase a journal with pages that can be removed or added or you can just use a composition notebook. In this digital age, you may prefer to use your phone or computer to record what you eat and your fitness achievements. I prefer the old school method of actually taking pen to paper and writing. I enjoy writing and the act of journaling both soothes and energizes me in so many ways.

The wonderful thing about writing down your goals, is reading them later and reflecting on how much hard work, commitment and dedication it takes to achieve the goals that you set for yourself. Begin journaling today and find out how simple it is to lose weight using this timeless method.

Marinated Shrimp Kabobs

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Nothing says Summer, like shrimp kabobs. Make a little or a lot, depends on how many you need to feed and how much shrimp you’ve got on hand. I started marinating them a few years back and discovered the unique flavor from a number of marinades. This one has a bit of Asian flair.

¼ cup dry Sherry
2 Tbsp low sodium soy sauce
3 gloves of garlic, crushed
1 tsp of ginger
1 ½ lb. peeled shrimp
24 small cherry tomatoes
Sweet pepper (red or green or both), cut-up
1 large onion, cut-up

Directions:

1. Combine first 5 ingredients, add shrimp and marinate for 2 hours.
2. Remove shrimp from marinade.
3. Thread skewers with cherry tomatoes, peppers and onions with shrimp in between the vegetables.
4. Place kabobs on rack and cook 5 to 6 minutes on each side.
5. Serve with rice.

Health Benefits:
Shrimp is a low fat, low calorie, low sodium seafood that is high in protein. Be sure to use low sodium soy sauce to keep this dish heart healthy. Ginger aids in digestion and has anti-inflammatory benefits. Red and green pepper are rich in beta carotene and vitamins and nutrients.

Confidence Is Not A Dirty Word

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You may have laughed when you read the title to this article, but recently I have discovered that many women feel like confidence is something they don’t deserve. To them it is a word that shouldn’t be spoken, a word that sounds too boastful. But, in reality, confidence is a liberating word that allows us to be all that we can be.

Confidence is defined as a belief or self-assurance in your ability to succeed. The steps that lead us to this feeling of certainty are the ones that define our willingness to try and succeed. Women who are confident in their own bodies and abilities have a certain air about them that can be recognized in the way that they carry themselves.

Women who are confident are often the target of ridicule and criticism. For many reasons there are people who are uncomfortable in the presence of confident women. It’s not always easy to feel at ease in our confidence, even though we know there is nothing wrong with feeling confident in our bodies and the way we dress and move.

Try not to let other people influence the way you feel about yourself. You have worked hard, paid your dues, and deserve to feel confident in your ability to succeed. Misery loves company, but you don’t have to attend anyone’s pity party.

Having confidence means being in control of your actions. This includes your emotions, your body and your mind. You make the decisions and accept full accountability. Confidence doesn’t come from being right all the time, either. A confident woman admits when she is wrong and realizes that making mistakes is part of every process. She doesn’t fear other’s opinions and she stands her ground on matters that are important to her.

Being confident in your own body is something that is often hard to achieve. We tend to measure ourselves according to other’s expectations and feel ashamed if we don’t measure up, so to speak.

Exercise is one way to boost your confidence. Not only does physical activity release those feel-good endorphins, exercise makes us feel pride in our accomplishments. Achieving levels of fitness that you didn’t think you could accomplish will definitely make you feel proud and more confident in your own body.

Remember, confidence is a wonderful thing and can be spoken aloud. Be strong, be proud and feel confident.

Cantaloupe Stuffed with Cottage Cheese

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So refreshing and delicious, this flavorful fragrant fruity treat is great for breakfast, snack or dessert. You can also serve it as a side with lunch or dinner. I have even prepared a tray of these and served them at garden lunches or poolside parties.

1 large cantaloupe, cut into two pieces
1 cup low-fat cottage cheese
4 tablespoons raisins
2 lemon wedges to squeeze on top

Directions:

1. Into each cantaloupe half, spoon cottage cheese.
2. Sprinkle 2 tablespoons of raisins into each half.
3. Squeeze top with lemon.
4. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, cantaloupe is high in Vitamins C and A. It’s also a good source of fiber, potassium and Vitamin B6.