Fitness4Her

Women's Fitness

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.

A Few Of My Favorite Affirmations

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Affirmations are positive words of encouragement. For me, saying my affirmations helps me to begin my day on a completely positive, self -directive path. Afterwards, my mind is clearer, my stress levels are reduced and I feel completely rejuvenated and refreshed. My affirmations help me to deal with life’s day-to-day challenges.

Affirmations are the appetizer for the brain when it comes to a successful diet and fitness program. We all know the important role that the brain plays in most of the habits that come from overeating or eating the wrong foods. That’s why affirmations work so well in a women’s fitness program. When it comes to staying committed to your body, these daily declarations of victory can bring you closer to your fitness and weight loss goals.

When we set goals, we believe that we have the power to make these goals happen. Sometimes along the way we become uninspired and lose our motivation. If this sounds familiar, I urge you to try daily affirmations to lift you up. Affirmations are your personal motivator that you can call on every day to keep you focused on your goals. But first, you must love yourself and believe in the power of you.

Remember that affirmations should always be positive and without hesitation. Constant reminders of the goals that you want to achieve, your affirmations must be recited as a declaration of what you are doing and plan to do in the future. For instance, instead of saying, “I will get slimmer” use the words, “I am getting slimmer.” In the second affirmation the words “I am” indicate the action is already taking place, rather than a mere hope of something happening by chance.

It may take a little practice in the beginning but give affirmations a try. When I first started I couldn’t think of much to say, now I have so many it’s easy to say different ones each day. Below are 10 of my favorites to help you get started.

1. I enjoy eating healthy food.

2. I stop eating when I am satisfied.

3. I am stronger.

4. I will work out today.

5. Today I will run instead of walk.

6. I will lift an extra 5 pounds today.

7. I am getting thinner.

8. My tummy is getting flatter.

9. I feel confident and alive.

10. I am loved.

Figure Flattering Flatbread Pizza

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flatbread

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.

1 Roma tomato, thinly sliced
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 slice flatbread
1 tsp balsamic vinegar

Directions:

1. Lay flatbread out on plate or cutting board.
2. Spread one side with Laughing Cow cheese.
3. Layer with tomato slices.
4. Sprinkle with balsamic vinegar.
5. Bake for 4 minutes on 400 degrees.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious flatbread pizza slice 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.

Add A Little Spice To Your Life

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The secret to making your foods taste great, while possibly reducing your sodium is to add the right healthy spices. Just like life, a little spice livens things up and makes even the most common seem like an exotic adventure. Low in calories, spices and healthy garnishes add flavor to your foods without adding the fat. I did a little research and I’ve made a list of some good toppings to try.

Sesame Seeds are making a comeback and they should. Not only are they tasty, especially when toasted, sesame seeds and sesame seed oil is actually a potent medicinal food that would be as common in a medicine cabinet as in the spice cabinet. High in calcium and magnesium, the history of the sesame seed as a medicine goes back over 3500 years. Today, scientific evidence has proven sesame seeds effective for lowering blood pressure and glucose in type 2 diabetic patients. It has long been used in India as a treatment for gingivitis, tooth decay and bad breath, by swishing the sesame seed oil in your mouth for a prolonged period.

Avocado Oil is one of the healthiest cooking oils available. Featuring a silky, rich, delightful flavor, it has a bounty of healthy benefits. It fights inflammation, improves heart health, lowers cholesterol, and blasts belly fat. Extremely versatile, avocado oil can be used in high heat cooking such as grilling or pan cooking. Just like olive oil, it tastes great in salad dressings, drilled on pizzas or as a dip for crusty bread. Eat it on chicken and try a dollop in your soup.

Sichimi Togarashi is a Japanese spice that is hot for 2014! A blend of seven different spices, it often includes chili powder, orange or tangerine peel, flaked nori, sansho, black and white sesame seeds and seaweed. But what it doesn’t contain is salt. A new spice in trendy restaurants, especially those featuring ethnic cuisine, it tastes great on fish, chicken or noodles. Rich in antioxidants, making it a heart-healthy spice to try.

Cinnamon tastes good, is very versatile, makes an attractive garnish and is extremely healthy. Cinnamon helps to lower blood pressure, fights fungal infections, improves blood sugar levels in people with type 1 or type 2 diabetes. Cinnamon helps your body to digest foods and helps reduce the body’s negative reactions from high fat foods. Sprinkle it on fruit, toast, cereal, oatmeal and baked goods. Eat it on sweet potatoes for a super food meal.

Bee Pollen is a real superfood, containing vitamins A, B, C, D, E and K. Rich in folic acid, aalcium, potassium, magnesium, selenium, protein, and amino acids. Try it in smoothies and shakes, sprinkle it on yogurt, applesauce, granola or salads. Caution, some people are allergic to bee pollen, so try a small amount or check with your physician before adding it to your diet.

Cooking Healthy and the Sneaky Chef

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When you have finicky eaters who refuse to eat foods that are good for them, it’s time to call on the Sneaky Chef. That’s the nickname a friend of mine called me one day after I had explained the art of substituting healthy ingredients in my family’s favorite meals. It’s not so much being sneaky, as it is being a savvy cook. It’s about making foods taste great without the extra calories and then adding ingredients that are actually good for you.

If you have ever eaten a cake made with applesauce rather than cooking oil, you will probably agree that there is little difference in the taste or texture. The cake is just as moist but without the higher calories of the oil. I use applesauce in many of my recipes.

I have substituted tofu for meat in many recipes and used ground turkey in place of ground meat. Cottage cheese is a wonderful substitute for ricotta cheese, and can be used in lasagna and other tomato sauce dishes. I like some low-fat cheeses, but others don’t have much taste. I never compromise the flavor of the dish by cutting too much fat or calories from a recipe.

Another way to sneak healthy foods on your family and yourself is to make a big salad. Add ingredients that you don’t normally try, but do it gradually. One new vegetable or fruit at a time will allow everyone’s taste buds and digestive system to adjust. Make your own salad dressing to control the amount of sodium and sugar that you are adding to your meals. You can make it ahead of time and store vinaigrettes on the table and cream based dressings in the refrigerator until you are ready to use.

As often as possible, substitute olive oil for butter and vegetable oil. Olive oil has so many health benefits; it’s good for your digestive system, your cardiovascular system, and your immune system. Eating foods with olive oil will give you radiant skin, lustrous hair and beautiful nails. It’s delicious on meats, vegetables and bread.

If you dare to be sneaky and substitute healthy ingredients in your family’s meals, you won’t regret the benefits of healthier eating. Keep them eating this way and they will continue to make healthy choices for the rest of their lives. A happy family is a healthy family; some foods your family members will like but others they may not, the important thing is that you all try new foods together as a family—that’s really what it is all about.