Fitness4Her

Women's Fitness

Karen’s Famous Turkey Meatballs

By

This is my signature recipe and I am so excited to share it with all of you. Growing up in an Italian family, meatballs were a mainstay in our home. I love to cook with turkey meat and over the years I have perfected this Italian dish by making these turkey meatballs as tasty as their sausage and beef counterparts.

1 package lean ground turkey ( 1-2 lb)
1/3 cup Italian seasoned bread crumbs
1 tsp garlic
1 tsp low fat grated cheese
Pinch black pepper / Pinch red pepper
1 egg
1/4 cup fat-free ricotta cheese
1/4 cup water
1/2 tsp Italian seasoning

Directions:

1. Mix ingredients together in a large bowl.
2. Using a scooper form uniform size meatballs.
3. Place on ungreased baking pan.
4. Bake at 350 degrees for 25 to 30 minutes.
5. Wipe off extra fat.

Health Benefits:
Turkey is a heart healthy choice for protein and very low in fat. Low in cholesterol, low in sodium, low in calories, low in sugar, turkey meat can be substituted in many dishes for the health conscious. Small steps like substituting turkey for pork, olive oil in place of vegetable oil and cooking with low fat and fat free cheeses will help you to whittle your waist and cut calories.

Why Fitness Is Important For Women

By

For centuries, women never concerned themselves with fitness or staying active. They dieted to lose weight and the most exercise they got came from chasing their children. There were of course, exceptions to this rule. There were women who participated in physical games with their kids or maybe a bike ride with their husbands. But for the most part, women, once they were grown, didn’t make it a point to exercise. Only a few women understood why fitness is important to women.

Today, women are beginning to consider fitness and exercise an important part of staying healthy. As information becomes available about the benefits of exercise and the dangers of a sedentary lifestyle, women are paying close attention and doing something about it. They are making fitness a higher priority in their lives.

With a workforce of women earning nearly as much or more than their male counterparts, women have been plagued by many of the health problems that men have encountered for years. Women are often in higher managerial positions now and stress related illnesses and diseases associated with certain lifestyles have increased for women. Fighting off these life-threatening diseases is one more reason why fitness is important for women.

Staying physically fit helps to strengthen the heart, respiratory and mental functions. Studies have shown a direct link between fitness and brain function. By sticking to a regular fitness program, women in decision-making positions find it easier to perform their jobs and will be able to better deal with the stress.

Fitness is important for all women, regardless of their occupation. Whether reaching up while stacking shelves or bending down to pick up children, women use large and small muscles throughout their bodies to do every day tasks. Staying physically fit can aid in every moves made throughout the day.

Regular physical activity includes a combination of resistance and cardio exercises. Be sure to mix it up to get maximum results during each workout. Cardio activities raise the heartbeat and help the body to burn calories. Choose activities that you enjoy like walking, jogging, swimming, or cycling, for starters.

Women are busier today than ever and many may think they don’t have time for exercise. 30 minutes of exercise each day is all it takes to stay in shape. You don’t have to spend hours at the gym—just commit to exercising at least 30 minutes a day and reap the full benefits of fitness.

Grape & Kiwi Protein Smoothie

By

A sweet tasting smoothie that is big on benefits and full of flavor. I like to whip these up before the boys get home from school and in the summer I make these for those long afternoons by the pool. Great for breakfast; especially if you are short on time.

3/4 cup sugar free lemonade
1/2 cup skim milk
3 kiwis, peeled and diced
1 scoop vanilla whey protein powder
1 small packet Stevia
11/2 cups frozen green seedless grapes

Directions:

1. Put all ingredients in blender and blend until smooth.
2. Into tall chilled glasses divide the contents of the blender.
3. Top with fruit, add a straw and enjoy.
4. Keep a spoon nearby so you can enjoy every delicious bite.

Health Benefits:
Full of antioxidants, but low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, a good source of fiber and protein.

Motivation Monday Kicks Off The Week

By

Rev up your week by designating the first day of the work week as Motivation Monday. It’s easy to remember since it’s the day that begins the week and it’s almost magical in its effects. Motivation Monday works because you are always looking for ways to stay motivated on Monday and all throughout the week.

It doesn’t matter how slow you go just so long as you don’t give up.
–Confucius

Kick off your week with motivational quotes and positive words that keep you focused on your goal. Each week, select a quote to encourage you throughout the week. Write it down and stick it someplace that will make it easy to see every day, like the front of your refrigerator. Repeat the quote to yourself every time you open the refrigerator door. These positive words of affirmation will build your confidence and make it easier to reach your goals. Whether you are trying to lose a few pounds or need to lose more, embrace your Motivational Monday quote to help you make it through the week.

I believe that the greatest gift you can give your family and the world is a healthy you.
–Joyce Meyer

Many people lose their health as they strive to be wealthy. It is sad that these people never fully appreciate their health until it is gone. They spend their lives working at attaining wealth and they completely give up on their health. It is your duty to stay healthy for your family and meet each day with enthusiasm and positive energy.

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
-–John F. Kennedy

Everyone needs a boost in motivation even when they have been exercising for years. Motivational quotes that reveal the importance of health and fitness reinforce our commitment to exercise and a balanced diet. We want to be healthy and strong. We want to be around for our family and friends.

Sleep is that golden chain that ties health and our bodies together.
-–Thomas Dekker

Along with plenty of exercise and a healthy and well balanced diet, make time for relaxation and sleep. Sleep is the great restorer, it allows the body to repair, refresh and rejuvenate. When our bodies lack sleep, it is difficult to stay motivated throughout the day.

A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.
-–Tom Stoppard

Easy Tomato and Herb Rigatoni

By

Easy to make and full of healthy goodness, this dish is sure to please your entire family. Pre-prep ingredients and allow time for flavors to meld. Prepare side salad while pasta is cooking and you can serve your meal in less than 30 minutes.

2 cups peeled, seeded and chopped tomato
2 Tbsp shredded fresh basil
1/4 cup chopped fresh parsley
2 tsp minced garlic
1-1/2 tsp fresh lemon juice
1-1/2 tsp olive oil
1/2 teaspoon chopped fresh mint
1/2 tsp pepper
1/4 tsp crushed red pepper
8 oz. Rigatoni (whole wheat) pasta, uncooked

Directions:

1. Combine all first 10 ingredients in a large bowl.
2. Let stand at room temperature for 1 hour.
3. Cook pasta.
4. Add tomato mixture and toss well.
5. Optional low-fat grated cheese.
6. Serve with a side salad.

Health Benefits:
Low in saturated fat, low in cholesterol and low in sodium and sugar. A health conscious dish that combines Vitamins C, A, K and E along with enough antioxidants to wage war on all of those cancer causing free radicals that we encounter every day.