Fitness4Her

Women's Fitness

Fad Diets Or Bad Diets – The Secret To Never Dieting Again

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Fad diets come and go, but the truth is you shouldn’t have to go on a diet at all. Your diet should be the way you eat all of the time. Most doctors agree that going on a severely restrictive diet will help you lose weight temporarily but won’t help you over time. As a matter of fact, diets that are too strict may have you neglecting certain nutrients that your body needs and may do you more harm than good.

Bad diets are designed to fail. You may lose weight in the beginning, but as soon as you begin to eat normally, the weight returns. Unfortunately, the more often this yo yo type dieting occurs, the harder it is to lose weight time and again. But it doesn’t have to be this way. You can learn the secret to never having to diet again.

Instead of dieting, you will learn to make changes to the way that you eat. These changes won’t be temporary. The changes you choose to make will be ones that you can live with. Changes that won’t leave you feeling deprived or depressed. Slowly, but surely, you will willingly turn away from foods that don’t meet your criteria for the body that you desire.

Eat five meals a day, instead of the traditional three meals a day and never feel hungry. Eating smaller portions more often is a good way to cut down on calories while staving off hunger. You can control the urge to overeat at each meal knowing that your next meal is only a few hours away.

I have been eating this way for years and have been able to control my weight, improve my health and balance my hormones. It is the foundation for the Fitness4Her Diet and has been successful in helping others manage their weight too.

Many people like fad diets because they cause you to lose weight fast. The problem is that for a diet to make you lose weight fast, it probably restricts calorie intake way below normal. If that is what you are interested in, you can do that by yourself by starving yourself. This is not what smart women interested in a healthy lifestyle should even be considering. No matter how frustrated you get about losing those stubborn pounds, choose a wise a healthy path and stay away from fad diets.

Red Potato Salad

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Potato salad is a great dish to share with others at a picnic, family reunion or office party. This version celebrates the great taste of the red potato and plunges it into this All-American side dish. Great with hamburgers, turkey burgers or barbeque chicken, my potato salad is sure to please everyone at the table.

10 ounces of round red potatoes
1/4 cup chopped celery
(1) 2 oz. jar of drained pimiento
2 Tbsp chopped fresh parsley
1/4 cup non-fat sour cream
11/2 Tbsp low sodium chicken broth
1/4 tsp sage
1/4 tsp pepper
1/4 tsp thyme

Directions:

1. Wash potatoes and cook in boiling water 15 minutes or until tender.
2. Drain and cool then cut into 1/2 inch cubes
3. Combine potatoes, celery, parsley and pimiento.
4. Combine remaining ingredients in small bowl and stir well.
5. Add to potatoes, tossing gently to coat.
6. Cover and chill.

Health Benefits:
Potatoes are a great source of Vitamin C, B6, copper and fiber. Potatoes are low in sodium, low in calories, low in cholesterol, low in fat and contain antioxidants that help to fight cancer causing free radicals.

Sleep Like A Baby – Look and Feel Fabulous

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Aw, to sleep like a baby…peacefully, without any worries. Although, babies don’t always sleep restfully, one thing is for certain, they are not worried about what the next day brings. For many women, shutting off the to-do list is difficult and a worry-free night’s rest is exactly what they need to look and feel fabulous.

Beauty sleep is not just a coined phrase for night creams and sleep aids. Getting adequate sleep will make you look younger and more attractive. Sleep helps to relax your face as it does your entire body. On the opposite side, lack of sleep can make you feel on edge, anxious or tense. Sleep deprivation can mean unsightly bags and dark circles under your eyes and could cause fine lines and wrinkles to become more pronounced and noticeable.
But beauty aside, not getting enough sleep can be bad for your health.

If tomorrow’s worries are keeping you up at night, there may be a simple solution to help you manage those concerns. Try keeping a journal of all of your responsibilities. Many times we worry about the same things over and over. Writing all of your worries down on paper may help you to manage the amount of time you spend contemplating the results. Write it down, reflect on it and move on. Leave the worries for another day. Your health is more important.

I have said many times that time invested in your body is time well spent. You will never regret the time you spend on your body, whether that is time spent exercising, dieting, taking care of yourself or most importantly, sleeping.

A good night’s sleep can make you feel fabulous. There is nothing more refreshing to the body when it is in need, than sleep. So, if it’s so wonderful, why deprive yourself of this wonderful gift?

For many women it is a matter of time. Not enough time equates to not enough sleep. Women more than anyone else, will deprive themselves of sleep in order to complete all the tasks in their schedules. Ironically, women more so than men, compromise their health when they go without adequate sleep. Women need 7 to 8 hours of sleep each night, but getting that amount of rest can be a challenge.

Sleep therapists suggest making your bedroom a work-free zone, no televisions, computers or phones allowed–nothing to distract from sleep or intimacy. Lavender scents are another suggestion known to help you sleep. One thing they all agree on, no caffeine for 4 to 6 hours prior to bedtime. Just a little bit of caffeine can disrupt sleep.

Chamomile tea is a great substitution for caffeine-laden beverages and can actually help you fall asleep. You will rest well and in the morning awake feeling fabulous and looking absolutely beautiful!

How To Cook Without Butter

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If you are watching your cholesterol intake, looking for ways to cut down on saturated fats or just searching for new ways to cook old foods, try cooking without the addition of butter. It’s not that I am an enemy of butter; it’s just that I can find so many ways to cook without it that it’s really a non-issue with me. Living in the South, most of my friends and neighbors look at me as if I am crazy. I have not overlooked the fact that butter is a flavor carrier; I too look for foods that amplify the flavors of the meats and vegetables that I prepare. Seasonings, fruit juices and zests as well as vinegar and oil all play a part in the meals that I make on a regular basis.

When cooking with oil, I usually choose extra virgin olive oil. The astounding benefits of olive oil never cease to amaze me. A true favorite of mine, olive oil complements the taste of many foods that I prepare regularly for my family. It’s easily digestible and provides the healthy fat that your body needs. Olive oil is a flavor carrier that locks in the moisture of chicken breasts and other lean cuts of meat. Brush it on grilled vegetables for a taste sensation you won’t feel guilty about. To me it has a lighter taste than butter and the fact that it contains half the saturated fat content as butter, olive oil is the healthier choice when you are watching your fat and cholesterol consumption.

Long acknowledged for being a heart healthy fat, recent studies show an increase in the protein osteocalcin, a marker for bone growth in people who regularly ate a Mediterranean diet and virgin olive oil. You can also increase your osteocalcin levels by munching on olives. Add a few to your salad or toss some into your food processor combined with some capers and anchovies for a tasty tepenade that you can add to sandwiches or pasta for a boost of flavor.

Other ways to cook without butter include cooking with orange juice, lemon wedges, pineapple slices, a variety of peppers, applesauce, garlic and nuts. All of which can be combined and complemented with a small amount of olive oil to lock in the flavors of your food and even have enough left over to make a sauce that will rival most of the finer restaurants in town.

If you want to make the switch, or just interested in adding olive oil to more of your recipes, keep a bottle close to your stove and grab it instead of heading to the refrigerator for the butter. I keep a bottle in the cabinet next to my stove because I reach for it repeatedly. Whether you choose virgin or extra virgin olive oil is up to you. These types are considered more beneficial than the light tasting variety, but be open to the different flavors and decide for yourself.

Five Points To A Perfect Posture

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Growing up, I remember hearing the words, “stand up straight,” coming from some concerned adult directed not only to me but every other adolescent and teen I knew. I have repeated the phrase several times myself and for good reason. Good posture is the foundation for a fit and healthy body. The better your posture the greater your balance, strength and range of motion. Increase flexibility, improve digestion and reduce stress as you learn the five points to a perfect posture.

1. Examine your posture in front of a full-length mirror. Are there any parts sticking out that shouldn’t be? Are your shoulders hunched forward or your belly sticking out? Straighten your posture as much as possible, and make a mental picture of the way you are standing. Keep this in mind as you move about your day, stopping to straighten your posture until it begins to feel natural. Continue this as you sit, stand, or bend.

2. Engage your core in everything that you do. Training your core muscles is one of the best things you can do for your posture, your abdominal muscles and the health of your back. Draw your navel in towards your back and hold it for as long as you can. Practice makes perfect, so do this often until it becomes natural.

3. Work on your balance. Exercising on a balance ball will help to strengthen your core muscles and improve posture. Some women I know have found it helpful to sit on a balance ball at their desk. This is a great way to work those core muscles and perfect your posture.

4. Remind yourself all throughout the day to stand up straight. Just like your mother used to do. Ask family, friends and co-workers to help remind you, too. These constant reminders will help you get straight.

5. Sit up straight. As important as it is to stand straight, it is equally important not to slouch when you are sitting. Just like sitting on the balance ball helps to improve posture, making a point to sit up straight will do wonders for your back and belly muscles. It also helps your digestion, especially after eating.

Perfect posture is like women’s fitness, it takes a little work but the pay off is priceless. But just like fitness, you begin to enjoy the benefits of a good posture almost immediately. Treat your body with the respect it deserves. Stand up straight and be noticed.