Fitness4Her

Women's Fitness

The Combo Mat – A Comfy, Stylish Yoga Mat

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Practicing yoga has always brought me a sense of inner peace and wellness. I always look forward to classes or even practicing at home. No matter where I am working out, I wholeheartedly believe in using a mat when performing any floor exercises. The problem I’ve found with vinyl mats is I slip and slide, especially as I sweat. To keep from slipping and sliding, I use a towel, which means I have to keep up with both the towel and the mat during my workout. I also waste a lot of precious time straightening out my towel and wiping down the mat. So, when I found the Combo Mat, an ultra cool yoga mat that is a mat and towel all-in-one, I was delighted.

The Combo Mat
The Combo Mat

I couldn’t wait to try it out at my next class. My yoga workout went really well and I liked the fact that I wasn’t spending time and energy straightening out my towel every few minutes. The new Combo Mat grips me tighter as I work up a sweat, so I don’t slip and slide and I don’t have to worry with wiping the mat off in the middle of the workout.

The Combo Mat, as it is perfectly named, features an ultra cool chevron pattern in bright colors that goes with all my work out gear. It’s covered with a silky-smooth microfiber material on top that’s completely bonded to a natural tree rubber base, which is very cushy. This mat offers all the benefits of a sweat-thirsty towel and a comfy, cushioned yoga mat in one. I especially like the fact that it is easy to clean with a quick wipe down and can be tossed in the washing machine for a thorough cleaning.

The Combo Mat
The Combo Mat

The Combo Mat is extra long, too. I measured it at 70” in length, and I had plenty of room to move about. When I finished with my workout, it didn’t take long to roll the mat up and head for the door. It’s lightweight, weighing only 4 pounds, and it comes with a handy carrying strap that can be thrown over your shoulder to keep your hands free for other stuff.

Turkey Kabobs

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Turkey kabobs are a favorite at my house. During the summer, it is not uncommon for me to find multiple friends staying for dinner or the entire night. I awake each morning and count the newest heads in the bunch. With three sons of my own plus their friends, I soon have a small army to feed. Kabobs are fast and easy and the clean up is a cinch.

1/2 cup apricot sugar free jelly
1 Tbsp honey
1/8 tsp ground red pepper
1 clove minced garlic
1 lb. boneless turkey breast (or chicken) skinned and cut into 1 inch cubes
2 medium green peppers cut into 1 inch pieces
8 large cherry tomatoes
8 medium size fresh mushrooms

Directions:

1. Combine first 4 ingredients and marinate in refrigerator a couple of hours.
2. Thread turkey or chicken and vegetables on 8 10 inch skewers.
3. Combine apricot spread over the meat with a brush.
4. Use cooking spray and place kabobs on oven rack or grill.
5. Turning cook 15 to 20 minutes
6. Can add apricot spread again while cooking.

Health Benefits:
Turkey is a heart healthy choice for protein and it is very low in fat. Low in cholesterol, low in sodium, low in calories, low in sugar, turkey tastes good just about anytime. It’s great as a main dish, on top of salads or as a sandwich.

Add some brown rice for a healthy complete balanced meal. High in protein and only 200 calories per serving.

Breastfeeding, Dieting And Exercise

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Women, who are breastfeeding, need an average of 500 extra calories per day to supply the nutrients needed for themselves and their newborn baby. It’s important to eat regularly when you breastfeed and to make sure you get the vitamins and nutrients that your body needs for to sustain you and feed the baby. Follow doctor’s guidelines when it comes to dieting while breastfeeding.

Be sure to eat regularly.
I suggest eating at least every 3 hours, stopping about 3 hours before bedtime. Eat small meals that are easy to digest, as sometimes constipation becomes a problem following delivery. With so much to do for the baby, it will be helpful to plan your meals in advance to you can ensure you have time to eat a healthy meal.

Be sure to eat healthy.
Your daily meals should include leafy greens, fruits and vegetables as well as a protein at every meal. Be sure to add whole grains such as brown rice, quinoa, oatmeal and whole grain bread.

Get the clearance from the Doc and start exercising ASAP.
Before you begin exercising after having a baby, get the approval from your doctor that you are healthy enough to participate in a women’s fitness program. Once you get the okay, get started exercising right away.

Now, I know that many mothers are reluctant to leave their babies with a sitter or in a nursery. The good news is that it’s possible to get plenty of exercise in and around your home. Enjoy the fresh air when the weather is nice and put baby in a stroller then go for a nice long walk or jog to get the aerobic exercise your body needs to burn fat. Alternate with strength training exercises, including weights for a complete women’s fitness program that will get you back in shape and provide a multitude of benefits to your health.

Exercise is essential to all women, especially new mothers. Not only for the physical benefits of losing weight and getting in shape, but for the psychological advantages that fitness provides. The release of endorphins that are prevalent during and after exercise can help to discourage depression that sometimes follows pregnancy.

Get at least 30 minutes of exercise per day for at least six days a week. The seventh day should be one of rest, which is critical to your health and well-being.

Broccoli Breakfast Frittata

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Start the day with this healthy frittata and get the power you need to propel you through your work-out. It’s also great if you suffer from PMS or other monthly woes. Broccoli and eggs have been found to reduce symptoms such as crabbiness during that special time.

1 small onion
1/4 cup red bell pepper
1 egg
6 egg whites
1/2 cup low-fat cheddar cheese
1/2 cup broccoli florets, chopped
1 Roma tomato

Directions:

1. Preheat broiler and move rack to 4 inches from burner.
2. Spray PAM lightly onto one side of an ovenproof skillet.
3. In a small bowl whisk egg and egg whites.
4. Add cheese, onion and broccoli.
5. Pour mixture into skillet.
6. Cook on stovetop for 3 to 4 minutes, should be partially set but still wiggly in the middle.
7. Place skillet in oven to finish, about 3 minutes.
8. Divide into two dishes, top with chopped tomato or tomato slices.

Health Benefits:
Broccoli contains one of the most easily absorbed forms of calcium, which means your body gets more for less. Eggs are one of the best sources for Vitamin D, which helps to curb cramping and discomfort during a woman’s menstrual cycle. This healthy breakfast or snack is low in saturated fat, low in cholesterol, low in sugar, low in sodium and of course, low in calories.

Good-For-You Foods That Reduce Harmful Inflammation

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An anti-inflammatory diet is ideal for overall good health. That’s because it can reduce the risk of heart disease, keep existing cardiac problems in check, reduce blood pressure, improve cholesterol and soothe tender and stiff arthritic joints.

Chronic or out-of-control inflammation in the body leads to ill health. Especially in people with pre-existing illnesses, like diabetes, cardiovascular disease, certain cancers and Alzheimer’s disease may be triggered by inflammation. Inflammation has often been referred to as a silent culprit of many ailments. You may not have any symptoms until the illness surfaces.

Most American women’s diets include far too many foods rich in omega-6 fatty acids. These are found in processed and fast foods. The average woman eats far too few foods that are rich in omega-3 fatty acids, such as those found in cold-water fish or supplements. When you have an imbalance of these fatty acids, inflammation can move in and take over, leading to some of the serious ailments mentioned above.

• Eat plenty of fruits and veggies. Especially those containing phytochemicals, super antioxidants found in many plant foods that are believed to help reduce inflammation. A great example is a tomato, paired with olive oil to help the body process it quicker. Yum!

• Eat foods low in saturated fat and reduce or eliminate trans fats from your diet.

• Choose good sources of omega-3 fatty acids, such as fish or fish oil supplements and walnuts.

• Lower the amount of refined carbohydrates that you eat such as pasta and white rice. It’s okay to eat it sometime, but not as a regular staple to your diet.

• Eat plenty of whole grains such as brown rice, bulgur wheat, quinoa or orzo.

• Eat protein at every meal but choose those foods that are lower in saturated fat, chicken, fish, some pork and even beef are great sources of protein. If you are watching your weight, be mindful of your portion size.

• Avoid refined foods and processed foods. Those foods found in a box usually contain a high amount of preservatives and sodium. Choose fresh or frozen foods whenever possible.

• Spice it up. Ginger, curry, and other spices can have an anti-inflammatory effect.