Fitness4Her

Women's Fitness

Sesame Orange Roughy

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My husband and I enjoyed this at a restaurant in South Florida and I mimicked the recipe until it tasted just right. I love to imitate our favorite dishes and add my own twist to each one. That way I can be mindful of the ingredients that are being used and I can assure that the meal doesn’t contain a frightening amount of hidden fat, salt or calories. Serve this with wild rice, cous cous, pasta, potatoes, carrots or greens.

2 Tbsp of low sodium
1 tsp dry mustard
2 tsp honey
1 tsp ginger
2 Tbsp fresh lime juice
2 Tbsp sesame seeds
1 Tbsp reduced calorie margarine
3 Tbsp green onions

Directions:

1. Combine first 6 ingredients in small bowl, stir well, set aside.
2. Brush both sides of each fillet w/lime juice and sprinkle with sesame seeds..
3. Coat a large non-stick skillet with cooking spray, add margarine.
4. Heat over medium heat.
5. Add fillets and cook 3 to 4 minutes each side.
6. Drizzle with soy sauce mixture and add green onions on top.

Health Benefits:
Orange roughy is high in Omega 3’s that are essential to a healthy heart. Low fat, low in sodium, low in cholesterol, low in sugar and calories, orange roughy is a delicious source of protein that adds versatility to your diet.

The Write Way To Lose Weight

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If you are serious about losing weight and getting fit, I have the secret to help you slim down and shape up permanently. Start your own fitness journal. Journaling is the single most easiest activity to add to your diet and workout plan, and one of the most powerful tools to guarantee success.

It has been proven time and again that people who keep a fitness journal have a far greater chance at successful weight loss than those who do not. Writing is one of the best ways to hold yourself accountable to your goals and your behavior. Don’t keep those thoughts bottled up inside, get out a pen and paper and start writing.

In order to get the most benefit from your fitness journal you must be honest with yourself. Make an entry for each day and write down everything you eat and drink. Everything. After you become accustomed to the accountability and self-scrutiny, you can begin to track your exercise and physical activities that you do each day.

Keeping a journal will help you determine the direction for your diet. You will be able to better understand when you tend to eat more than other times. This can help you to plan your meal times to better suit your hunger needs. Perhaps a bigger breakfast and a smaller lunch, or maybe a bigger lunch and smaller dinner are more suitable to your body. Controlling your portion size is a major factor when you want to manage your weight so be sure to write down the exact amount you are eating.

I find that actually writing with paper and pen work best for me, but you may find that your mobile device or computer are better for storing your data. There is something very personal about actually writing that keeps me accountable but if your online journal works for you, by all means continue with anything you are comfortable with.

Another great thing about journaling is being able to look back and see how far you have come. Especially, at times when there doesn’t seem to be any changes in my body, when I seem to have reached a plateau, I can look back in my journal and see how it was in the beginning or even a few months ago. I even write down new foods that I try and how they taste in the beginning versus how they taste as I begin to add them to my diet, preparing them in different ways.

Your fitness journal is your secret pal to losing weight. It will never judge you, never put you down and always be there to cheer you on and will provide the proof you need to know you have what it takes to be a success.

Ricky’s Favorite Smoothie

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My son Ricky loves fruit and healthy foods. He has been so busy lately with his music that a quick treat like this smoothie hits the spot and provides some much needed nutrition.

1 cup strawberries
1 cup blueberries
1 banana
1/2 cup orange juice, fat free
1-1/2 cup plain yogurt
Protein powder optional for meal
Cup of ice

Directions:

1. Put all ingredients in a blender and blend until smooth.
2. Pour into tall glass.
3. Can put into the freezer for a few minutes to get it nice and chilly.

Health Benefits:
Strawberries are rich in Vitamin C and antioxidants. The blueberries provide beta carotene and are also rich in antioxidants to fight cancer causing free radicals. Bananas are full of potassium and all of the fruits are excellent sources of dietary fiber. Yogurt aids in digestion, and its creaminess makes it an excellent low calorie and low fat substitute for ice cream, sour cream or mayonnaise in most dishes.

Working Out Worry-Free With The Original SPIbelt™

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The SPIbelt is the perfect pouch to hold your important stuff while keeping your hands free for other things. Whether I’m working out, jogging or even shopping, I don’t want to be encumbered with bulky keys in my pocket or having to carry a bag or backpack. I prefer, instead, to use a small bag for my keys, license, and credit cards and of course, my phone.

SPI Belt

One of the reasons I chose the SPIbelt was because it has plenty of room for my iPhone 6. Not only is the SPIbelt roomy enough for my all my essentials, it provides easy accessibility to my phone without having to take everything out to get to it. My phone is a necessity for staying in touch with my family and operating my business. With a husband, three sons and a full-time business, I depend on my phone quite a bit and I really appreciate the convenience and portability that the SPIbelt offers, especially when I am working out.

I also wanted a bag that I could fasten around my waist and one that wouldn’t bounce too much when I go jogging. The SPIbelt can be adjusted tightly for the perfect fit and when I tried it out, it stayed in place throughout my run. It has a soft underside made from nylon and spandex and it felt good against my skin. There are no tags or tabs to worry with and because it doesn’t ride up, there’s no chafing from wearing the SPIbelt, even when I wear it under my top.

The SPIbelt comes in several colors. As a matter of fact, the SPIbelt comes in so many colors, it’s easy to find one to match or complement every piece of workout gear that I own. My SPIbelt is black with a hot pink zipper. There is also a pink SPIbelt with black zipper, a black SPIbelt with black zipper and a whole lot of other color combinations to choose from.

With the holidays quickly approaching, I am thinking that the SPIbelt would make a great gift. It’s fairly inexpensive and I can think of several people on my list that would love to get one of these great bags. The SPIbelt is fully adjustable to fit just about every size and it’s a great gift for any age or gender.

 

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