Fitness4Her

Women's Fitness

Fuel Your Body With Positive Thoughts

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Affirmations begin as positive thoughts and are given power once you speak them aloud. They are positive, empowering statements that help you to overcome self-sabotaging, negative thoughts. Affirmations help you visualize, and believe in, what you’re affirming to yourself, helping you to make positive changes in your life.

There is evidence that the use of positive affirmations can successfully treat people with low self-esteem, depression, and other mental health conditions.
In a study published in the Journal of American College Health, researchers found that women treated with cognitive behavioral techniques, which included use of positive affirmations, experienced a decrease in depressive symptoms and negative thinking.

There are people who would scoff at using affirmations. That is because some people may view affirmations as just wishful thinking or simply looking at the world with an unrealistic perspective. However, using affirmations does not mean that you aren’t in touch with reality. Instead it is a way to calm the mind and refocus your attention on your goals and accomplishments.

Affirmations will not make problems go away, but may do wonders to help you deal with nearly any situation. Affirmations are like exercises for your mind and soul. The more often you say them, the stronger your mind becomes.

Use positive statements in your affirmations to keep your mind focused on your goals. Steer away from too many negative statements as they can make your mind stray and before you know it your affirmation session turns into a worry session.

Affirmations give you time to love your body and your mind. It is a time to focus on you and not on anyone else. Much like prayer or meditation, affirmations bring peace of mind. They are not a replacement for prayer or meditation but a way to empower your confidence and self-esteem. They are your proclamations that you were created for something great—because God doesn’t make any mistakes.

Exercise and diet alone will not give you the body that you desire. Your mind must be equally engaged to reach the goals that you set forth. The same is true for your soul. It is important to your overall health that your mind, body and soul work together in sync to give you the focus, strength and empowerment that you need.

Fuel your body with positive thoughts and you will see improvement in all aspects of your life. Sure, obstacles will still get in your way. Challenges are met everyday, but my strengthening your mind and feeding your soul, you are readying your whole self to deal with life at its fullest. Stand tall and strong and know that you are all that you are supposed to be.

Seven Affirmations To Fuel Your Body:

1. I am strong.
2. I am enough.
3. I can do all things that God has planned for me.
4. I am beautiful.
5. I am a winner.
6. My body is stronger today.
7. I love my life.

Make Meals The Nicest Herbs And Spices

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Imagine foods without the garnishment of herbs and spices. It would lend a rather boring palette to say the least. Always held in high esteem and worth their weight in gold so to speak, herbs and spices have been flavoring the foods of kings and peasants for centuries.

Adding flavor is only one of the many benefits that herbs and spices give to us. Most are full of nutrients and special properties that boost the effectiveness of the nutrients in the foods that we garnish with them.

Below is an alphabetical walk through a few of the wonderful herbs and spices that can easily be found in local grocery or health food stores. To retain the taste and benefits, keep your herbs and spices in a cool location in sealed containers.

Anise
This beautiful, star-shaped herb has many reported health benefits. It has been known to help in the treatment of gastrointestinal difficulties, respiratory illnesses and hormonal imbalances. Drinking anise tea is good for symptoms such as indigestion, heartburn and bloating. Sprinkle a few in your salad to aid in digestion.

Reduce suffering from respiratory illnesses such as bronchitis, the common cold or asthma with anise oil. As a mater of fact, many cough syrups contain anise oil in their ingredients. A natural expectorant, anise has been widely used for centuries to help loosen the mucus in the lungs.

Basil
Chock full of vitamins, minerals and antioxidants, basil has a scent that stirs the appetite of humans while repelling pesky, life-threatening insects like mosquitoes. It is one of the healthiest herbs with just a couple of leaves containing nearly 25% of your daily requirement of vitamin K. Basil is a great source of magnesium, too.

Cinnamon
This delightful spice is a wonderful sweetener and helps to reduce blood sugar. It also reduces LDL, the bad cholesterol. Cinnamon has also been shown to reduce pain associated with arthritis. There is even a possibility that it may reduce the growth of cancer cells. A natural preservative, cinnamon contains fiber, calcium, iron and manganese.

Dill
Widely used in dishes like fish, chicken, vegetables, dips and sauces, dill has some medicinal benefits that have been relied on for thousands of years. Effective as a pain reliever, it also helps to relieve indigestin and intestinal tract spasms.

Elderflower
Elderflower is a flavoring for beverages and foods and is used in the manufacturing of perfumes and lotions. Used in many medicines and is used to treat swollen sinuses, cold, influenza, swine flu, bronchitis, diabetes and constipation. It is also used as a diuretic and to stop bleeding. Elderflower is also used as a mouthwash for coughs, colds and laryngitis. People have used it for skin and joint pain and inflammation.

Fennel
A refreshing taste, fennel is crunchy and slightly sweet. Like many spices, fennel contains a unique combination of phytonutrients, including rutin, quercitin and kaempferol glycosides—strong antioxidants that help fight disease. Fennel contains Vitamin C, fiber, folate and potassium. Add some to salads, vegetables, meats and Italian dishes for a boost of flavor with a ton of healthy benefits.

Raspberry Rhapsody

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This is a tasty pudding that can be enjoyed morning, noon or night. It’s quick and easy to make, so you can have a healthy snack in just minutes. Increase the ingredients and serve it to your guests, they’ll find it hard to resist as this lovely dish will leave them with a lasting impression.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup raspberries
1 tsp vanilla
1 tsp honey
Add walnuts on top

Directions:

1. Raspberries can be cooked with a squeeze of lemon juice in microwave if preferred.
2. Blend rest of ingredients in a blender and blend until smooth.
3. Add raspberries and blend until mixed in.
4. Spoon into individual bowls and top with walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Raspberries are packed with phytonutrient antioxidants and are rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

There Is Such A Thing As Being Too Skinny

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If you are one of the special women who has a problem gaining weight, this problem may affect you. The problem is that the majority of robust people don’t see a problem for their underweight counterparts. Society believes so whole heartedly that skinny is better that they seemingly dismiss any health problems associated with a person who is underweight.

However, women who remain underweight for a prolonged period of time may jeopardize their health, too. Some side effects of being underweight include a compromised immune system. That’s because being underweight may be a symptom of not getting enough vitamins and nutrients to keep the body healthy and strong.

Hair loss is another side effect of being underweight. Your hair is a growing part of your body that needs nourishment such as folic acid to grow healthy and strong. When you deny your body these nutrients, your hair will literally fall out and die.

Skin tone, fingernails, and even dental health are all noticeable indicators of someone whose low body weight is affecting their health. These obvious signs are warning signals that your body is sending indicating its need for help. But people who are underweight have just as much a problem gaining the needed weight as people who are obese have when trying to lose weight.

One way is to eat 6 small meals each day, rather than the traditional 3 meals per day. Eating more often will keep you nourished throughout the day. Eat smaller amounts than if you were eating 3 meals and you will be able to digest your food and avoid feeling over full or bloated. Eating 6 small meals per day helps you to feel satisfied more often and keeps sugar levels in balance.

Fitness4Her is a diet, exercise program and fitness journal that has been developed exclusively for women of all ages. Whether you want to gain weight, lose weight or simply get in shape, my program will work for you.

Healthy Foods To Eat When Breastfeeding

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Women’s fitness and health suggests a healthy and well-balanced diet to keep your body and mind working at its best. It’s important to remember that if you are breastfeeding your new baby, you will need about 500 extra calories per day. Follow the Fitness4Her diet and eat regularly and frequently, every 3 hours when awake, keeping meals small.

The best and easiest way to make this diet work is to plan meals in advance so you will have all the ingredients to prepare a healthy meal. Luckily, the same healthy foods recommended for women’s fitness is suitable for nursing mothers.

Foods such as fresh leafy greens, vegetables and fruit are nutritious because of the vitamins and antioxidants plus they are very low in fat, cholesterol and calories. Starches, such as rice, potatoes, bread and pasta will give you the energy you need to take care of yourself and your newborn baby. Eating these daily will curb the need for sugar to fuel your energy levels.

Because every cell in the body is made from protein, every meal should include a serving of protein. However, it’s important to remember that nuts, beans and avocadoes all have good levels of protein and they are low in saturated fat.

Get plenty of fiber filled foods such as oatmeal, beans, citrus fruits, mango, figs and whole grain bread. Constipation can become an issue after having a baby and fiber can help relieve this problem and the discomfort that accompanies it.

Below is a breakdown of the basic food groups and suggestions for healthy foods to choose from. Small, frequent meals based on these healthy choices, are an excellent choice for post pregnancy, nursing mothers or any woman who wants to slim down the healthy way.

Grain Group:
Wheat germ
Cous Cous
Orzo
Quinoa
Oatmeal
Whole grains

Vegetables:
Carrots
Sweet Potatoes
Pumpkin
Spinach
Kale
Collards
Tomatoes
Red Sweet Pepper

Fruits:
Cantaloupe
Honeydew melon
Apples
Mangoes
Prunes
Bananas
Pears
Apricots
Oranges
Grapefruit
Orange Juice
Avocado

Protein:
Chicken
Dry beans and peas
Nuts and seeds
Lean Beef, Lamb, and pork and chicken
Shrimp, clams, oysters, and crab
Halibut, cod, rainbow trout, herring sardines, rockfish, and yellowfin tuna