Fitness4Her

Women's Fitness

Wipe Away Worry With Positive Affirmations

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The next time you feel stressed with worry about a crucial matter, try to curb that worry with positive thoughts and affirmations. The problem with worry is that it seldom helps to change the situation that you are worried about. Sure, it is natural to be concerned and to think about, analyze and discuss problems and situations. However, as most of you would agree, worrying over a matter does nothing to actually solve or lessen the effects of the problem. In fact, worrying just makes things worse.

Worry—that nagging feeling of helplessness that comes over many of us, can actually make us sick. When a little bit of worrying turns into stress, it can accelerate heart rate, cause anxiety, irritation, anger and tearfulness. If left unchecked, excessive stress from worry can lead to depression and other health related problems.

The good news is that there is a simple way to avoid the problems associated from worry-related stress. All you need to do is to change the conversation going on in your mind. Stop setting yourself up for the worried feeling. Stop concentrating on things of which you have no control. Make a plan to change the things that you can and then relinquish the matters that you can’t do anything about. Replace the nagging feeling in your mind with positive thoughts that heal.

When you begin to feel hopeless, sad, or nervous, just stop whatever you are doing and address the situation. Take out a sheet of paper and write down the problem along with possible solutions. This little act does wonders to ease your worrying mind. If the problem is too large to figure out any solutions and your feelings of helplessness and hopelessness still exist, you can change the way you are feeling by repeating positive affirmations.

Positive affirmations allow you to interrupt the mind’s obsession with problems that are worrying you. In order to do that you must rid yourself of negative thoughts to make room for the positive. As you flood your mind with positive, empowering thoughts, you will feel the negativity, worry and stress release their hold on you. Positive feelings will flow through your body, making you stronger and more confident.

If you are looking for some affirmations for times when you feel worried or afraid, I have provided some below to get you started.

When you feel hopeless:
1. I have hope and courage deep inside me.
2. I choose to believe that there is always hope.
3. Each day is another chance to be better.
4. I can do all things through faith.
5. I am strong, wise and brave.

When you feel worried about a problem:
1. I know what the problem is and am making plans to fix it.
2. Now that I am working on my solution, I can focus my attention on my diet and plan my meals for today.
3. I am in charge of my life and accept problems as challenges to conquer.
4. Each obstacle is a chance to grow and learn.
5. I love the way exercise allows me to forget my problems as I focus on my body’s strength.

Reduce Inflammation and Lose Weight Now

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Your diet is the main catalyst in weight loss, but it isn’t just about counting calories. Studies have shown that reducing inflammation may be the solution to help you reach your desired weight. A major problem that has been found to be responsible for many health problems, inflammation has recently been attributed to obesity, too. Certain foods that contain inflammatory properties may actually interfere with your body’s ability to lose weight as it normally would.

Government studies have shown that people with chronic inflammation are at a high risk for certain health problems, including heart disease and cancer. Inflammation may also be linked to autoimmune diseases that affect mostly women, such as rheumatoid arthritis, lupus, and thyroid deficiency.

In several studies, it has been proven that a diet rich in certain foods helps to reduce inflammation, reset your chemistry and allow you to lose weight. The list contains many of the super foods that pack lots of vitamins, nutrients and aid in indigestion. These foods act as natural forms of ibuprofen, to reduce or stop inflammation.

If you are concerned with your weight and want to reduce inflammation, the below list of foods are some you might want to consider adding to your diet. I have listed a variety of foods, separated by food groups.

Eat a handful of nuts for snack or toss seeds or nuts on a salad or whole grain dish. Nuts and seeds are loaded with protein and nutrients. Choose any of the following to help reduce inflammation. These should be eaten raw and unsalted.

Nuts and Seeds: Flaxseeds, Almonds, Walnuts, and Sesame seeds

Fruit: Apples, Pomegranates, Blueberries, Cherries, Cranberries, Grapes, Grapefruit, and Oranges

Whole Grains: Barley, Oatmeal, Brown Rice, Quinoa, Rye, and Wheat

Beverages: (unsweetened) Blueberry juice, Cherry juice, Green tea, Pomegranate juice, Vegetable juice, Grape juice, and Red wine

Vegetables: Arugula, Bell peppers, Broccoli, Cabbage, Carrots, Leeks, Onions, Romaine lettuce, Scallions, Shiitake mushrooms, Spinach, and Tomatoes

Herbs and Spices: Basil, Black pepper, Cardamom, Chives, Cilantro, Cinnamon, Cloves, Garlic, Ginger, Parsley, and Turmeric

Fish: Flounder, Salmon, Sole, Tilapia, Sardines, and Tuna

Dairy: Egg whites, Yogurt (Yogurt should be plain and nonfat)

Other: Olive Oil, Cocoa

Eat lots of fresh, locally grown fruits and vegetables as often as possible. Make regular trips to your nearby produce or farmer’s market, so you can get a variety of fruits and vegetables as they come into season.

Avoid processed foods and high-density carbohydrates. They are high in calories, sodium, sugar and preservatives. Limit your intake of alcohol and carbonated sweetened Beverages, such as soft drinks.

Make healthy eating a part of your life and you will see positive results. Add exercise to the menu to burn calories and fat and keep your body strong. Your heart needs cardiovascular exercise to stay in tip top shape. By staying active and eating a healthy diet, you can avoid the onset of many illnesses that are a result of inflammation. Make the decision today to take control of your life, your diet and your health.

Brussels Sprouts and Hazelnuts

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If you have trouble eating your vegetables or can’t get your kids to at least try some of the green varieties, try this twist on Brussels sprouts for a healthy switch. Hazelnuts have a distinctive taste and are usually reserved for desserts, making this an enticing topping for a common vegetable.

2 lb of brussels sprouts
1/2 cup fat-free chicken broth
Salt and pepper
4 Tbsp of hazelnuts

Directions:

1. Cook sprouts 4 minutes in broth until crisp.
2. Add pinch of salt and pepper.
3. Top with hazelnuts.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, a good source of fiber, Brussels sprouts are high in Vitamins K, C and A. They have cancer-fighting benefits and recent studies indicate DNA protective properties. The hazelnuts are packed with protein and are a heart healthy, rich tasting nut to spice up any dish.

Major Age Dangers Lurking In Your Home

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There are many factors that can cause premature aging and some of these dangers could be hiding inside your home. No matter how many anti-age creams and lotions you have, if you are guilty of succumbing to the below temptations, you may be aging yourself well beyond your years.

The top 10 major agers that present a danger to your health and beauty:

1. Nail polish—use toluene free as this solvent is poisonous to the nervous system. When chemicals such as toluene are used on nails they are absorbed into the blood stream and can cause premature aging.

2. Cigarette smoking can cause premature aging and thinning of the skin. When you smoke, you deplete your cells of oxygen, including those in your skin, this causes the skin to become dry and to age quickly.

3. High Fructose Corn Syrup has been in the news frequently regarding its abundant use verses its effect on our bodies. Substitute this sweetener for something like Trivia or Stevia.

4. Bleach—use instead baking soda and white vinegar, these natural products won’t cause respiratory problems like bleach can.

5. Insecticides are poisonous to humans as well as to the pests that they are designed to kill. If you must use them, wear protective clothing and try not to store them in your home.

6. Soap (fragrant) ph balanced only, to ensure you aren’t using harsh detergents on your body and face. For your face, purchase a cleanser that is designed to remove makeup and gently clean your skin.

7. Trans fats can be very harmful to your health and cause premature aging. Avoid foods that contain trans fats substituting foods like avocadoes that contain healthy fats.

8. Hard Liquor is especially hard on women’s health. Women who drink more than a drink or two per day risk all sorts of ailments, including premature aging. Many times the effects of alcohol can lead to other behaviors such as smoking that indeed cause the face to appear much older.

9. NPE free Detergent, which once in the sewage system is hard to remove. This chemical causes endocrine damage and causes aging by interfering with cell rejuvention.

10. Moth Balls—use cedar chips instead. Used in high concentrations to ward off moths and mold, moth balls can be dangerous to your health. It’s a pesticide and must be handled as such. Whenever possible, use cedar chips to protect your clothes from predators. The cedar has a much more pleasant aroma than the strong smell of moth balls.

Chia – The Champion Of Seeds

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Chia pets were common when I was growing up. They were sold in stores everywhere and came in a little terra cotta pot, all you had to do was add water and it grew into the shape of an animal overnight. Now, chia has gained popularity again, but not just as a grassy green animal shaped plant. Chia seeds, readily available in gourmet grocery and health stores, are turning up in mainstream supermarkets too.

Chia is the champion of seeds. Rich in Omega-3 fatty acids, chia seeds also contain antioxidants, fiber and protein. It requires very little processing and doesn’t turn rancid as quickly as other seeds. However, its nutritional values is greatly increased when it is milled before consumption rather than eaten whole.

Chia is gluten free and can be used in gluten-free breads and other foods. It’s also a great alternative to flax seeds, which many women find undesirable due to its taste. Chia seeds also offer a substitute for people with nut allergies as they provide just the right amount of crunch and nutty like texture.

When you add chia seeds to your fruit smoothie or cereal, they expand in your tummy to make you feel fuller longer. An old diet secret used in Mexico for many years, chia seeds will fill you up and keep you satisfied making them an excellent choice for anyone who is dieting to lose weight.

Super foods for your diet are those foods like chia seeds, which are nutrient packed and keep you feeling fuller longer. Foods that digest too quickly may be lower in calories, but if they don’t satisfy your hunger they aren’t much good when it comes to losing weight. Although you don’t need to feel stuffed, it is important to feel satiated after eating a meal. A sense of satisfaction should follow and sustain you for at least a couple of hours. As it becomes time for your next meal, your appetite should return making you feel hungry again.

Try adding chia seeds to yogurt, scrambled eggs (they’ll make them fluffier), vegetable dishes and your favorite smoothies. It’s a great way to get your antioxidants, daily fiber and protein with just about any meal.

One word of advice when eating chia seeds, it has been noted that as the seed swells, it absorbs excess liquids. You may need to drink more water or other low calorie beverage to avoid dehydration if that becomes an issue.