Fitness4Her

Women's Fitness

Healthy Fried Brown Rice and Vegetables

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Brown rice is much healthier to eat than white rice that’s because brown rice undergoes far less processing than the white variety. With brown rice, only the outer hull is removed, preserving many of the nutrients and fiber. Cooked with vegetables, this healthy rice dish will satisfy your appetite and can be enjoyed for lunch, snack of dinner.

1¾ cups of water
¾ cup brown rice, uncooked
¾ cup diced carrot
¼ lb snow peas
1 cup frozen peas
1 cup kernel corn
¼ cup sliced green onions
1 tsp vegetable oil
2 Tbsp low sodium soy sauce

Directions:

1. Bring water to a boil.
2. Add rice and bring to a boil again.
3. Reduce heat, cover and simmer 35 minutes.
4. Add carrot, peas, corn, green onion and soy sauce.
5. Cook until thoroughly heated.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in calories, this brown rice dish is a good for you meal that won’t make you feel guilty. The veggies add vitamins and nutrients along with adding a rainbow of colors that will excite your tummy and your taste buds.

Bone Density, A Determining Factor in Osteoporosis

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Osteoporosis is a condition that affects women and causes the bones to become porous and thin. It is a serious and painful disease that will make your bones weak and brittle over time. There are little to no symptoms early in the disease and by the time symptoms begin presenting themselves, the disease may have already progressed. That’s why it is important to have bone density screenings before you start to suffer from the discomforts of bone pain and tenderness, lower back pain or neck pain, fractures with little impact, a stooped posture and a loss in height.

Your physician can order a bone density test, which will indicate early signs of osteoporosis. You usually have to go to a hospital or other imaging center to have the tests made. The test takes just a short amount of time and involves no pain.

The disease affects women twice as much as it affects men and it tends to affect Caucasian and Southeast Asian women more than any other race. Obviously the older you get or if you have a family history of osteoporosis in your family, you may have a greater chance of developing the disease. Even bad habits like smoking and caffeinated soda consumption have been linked as causes as well.

So considering these factors, it might be time to kick any bad habits you might have. Smoking and excess alcohol consumption can wear done your bones eventually. Too much caffeine can present problems with sleep and since it is a contributing factor to osteoporosis, then it should be limited as much as possible. Soft drinks are high in sugar, caffeine and empty calories and should be avoided, too.

Instead, eat dark green leafy vegetables like spinach and kale. Drink low fat milk and eat low fat cheeses and yogurts. Any kind of canned fish like salmon and sardines will also help to protect your bones. Also add soy into your diet. The estrogens found in soy have been shown to help maintain bone density. Your doctor may even suggest a calcium supplement.

Another great deterrent to osteoporosis is exercise! Building up strong bones starts with a healthy women’s fitness program. Fitness4Her is a diet, exercise and journal program developed exclusively for women of all ages. Designed to enhance the beauty of the female body, Fitness4Her will help you find exercises that work for you and help you work toward your fitness goals.

10 Tips To Keep You From Caving To Your Craving

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Do you find yourself craving sugary or fatty snacks or foods? Do you beat yourself up because you lack the willpower to abstain? Well, put the boxing gloves away and try these tips to keep you from caving in to those crazy cravings.

1. Don’t skip meals. Skipping meals causes serotonin levels to drop and makes it harder for you to resist foods that you crave.

2. Eat 2 snacks each day, plus 3 meals. By keeping your body nourished, you won’t succumb to impulsive cravings.

3. Plan your meals well in advance. This way you will always have something healthy to snack on, rather than just settling for a sugary or fatty treat.

4. Get plenty of rest. Try taking a nap instead of reaching for a sugary snack.

5. Take a 30-minute walk. This will take your mind off the craving and will boost endorphins to elevate your mood.

6. Put on some good music and drink a full glass of water. The music will help to reduce stress and the water will fill your tummy.

7. Flip through a magazine of swimwear or clothing that you plan on buying. Just the thought of not being able to fit into desirable clothes may be all you need to help your cravings pass.

8. Call a friend and have an enjoyable conversation, sometimes a little distraction is all that you need.

9. Carry an affirmation or even a photo of how you want to look. These will serve as reminders to you of your ultimate goal.

10. Take a moment to determine what you are really hungry for. Will that candy bar really satisfy your hunger or would some protein make you feel better?

Do you have any tips to keep from caving to your craving?  Tell us about it in the comment space:

Affirmations That Will Get You Geared For Fitness

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Daily affirmations are a wonderful way to start the day and get you geared for fitness. Before leaving your home or beginning your regular schedule, take some time out to repeat your daily affirmations. This helps to set your mind on course before it gets bombarded with hundreds of other commands, complaints and other responsibilities common in everyday life.

Affirmations are a gift that you give to your psyche to boost its power and bring your dreams to reality. Instead of internalizing your goals, write them down on paper and repeat them to yourself. Then turn the goal into affirmations to command your mind to take action. You may be surprised at how well this works, especially if your goal is to get physically fit.

Women’s fitness is my goal for life. I believe a healthy body is the foundation for everything I want to do in life. I feel great and I want to look great too. Plus a physically fit body is much more able to take care of the many jobs that I tackle each day. Fitness ensures me that my body will be strong enough to not only withstand but also welcome the challenges that I face each day.

Below are some of the affirmations that I have used in the past and that I have shared with many of the women I have trained.

 

  1. I will eat healthy today.

 

  1. I am losing weight.

 

  1. My clothes fit better because I am losing pounds and inches.

 

  1. I feel stronger because I exercise.

 

  1. Exercise makes me feel exhilarated.

 

  1. I crave fruits and vegetables.

 

  1. My body is improving every day.

 

  1. I love my body.

 

  1. I am full of energy.

 

  1. I am beautiful today.

 

Choose any or all of the 10 affirmations above. You can not go wrong with affirmations, but in order for them to work, you must believe in what you say. Believe it to achieve it. Fitness4Her will help you every step of the way.

Ten Top Tips To Motivate Your Workout

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Sometimes, no matter how dedicated we are, we begin to lose our motivation for exercise. Before you talk yourself into foregoing your workout routine, read these helpful hints to get you back on the Exercise Express.

1. Write down all of the benefits of exercising. You know, like a healthy heart, stronger lungs, and increased flexibility.

2. With pen in hand, jot down all of the reasons you want the benefits of exercise in your own personal life. To turn heads when you walk into a room, to have more energy to play with your children, to participate in a marathon, or to feel comfortable in a swimsuit, write down as many things as you can think of. This is an incredibly motivating task.

3. Keep a daily journal. You would be surprised at how much inspirational motivation you can reap from maintaining a journal. It’s very uplifting to read your journal and see how far you’ve come. Use it everyday to set your goals and encourage yourself for success.

4. Exercise first thing in the morning. If you go out for a 30-minute walk in the morning, then you have the rest of the day for your other responsibilities. You will feel a certain amount of confidence throughout your day for having already exercised. Any additional activities or exercises you do later in the day will be an added bonus to your fitness program.

5. Reward yourself. It might be time for a little shopping spree. A new blouse or a new pair of jeans is a great way to keep you motivated. Don’t give in and buy a bigger size, though.

6. Find a friend to exercise with. It might be time to enlist a like-minded person to help you stay motivated. Between co-workers, neighbors, family or friends—there is sure to be somebody you know who would enjoy your company and make exercise less mundane and boring.

7. Listen to music while you exercise. If you already have a portable player of some sort, you might get more motivated with some new tunes. Choose music that makes you want to move!

8. Get new shoes. If hurting feet are making you sore—you may need a new pair of shoes. Feet and leg strains can put a damper on our workouts, causing us to shy away from exercising. Plus new shoes can put a spring in your step, helping to make exercise more enjoyable.

9. Train for a local 5k or even 3k run/walk in your community. Sign up for it and then commit yourself to training. You won’t want to be the last one in on race day, so keep a winner’s spirit in mind to keep you on track.

10. Start each day with an affirmation. Yesterday is gone, but today I will start anew. I have proved myself successful in the past. I can do great things today.

Share your workout motivation ideas with us and our readers by leaving a comment.