Fitness4Her

Women's Fitness

Merry Marys Mushroom Salad

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This salad will make you feel very merry, each and every time you serve it. It’s easy to make and it tastes delicious. Not sure who Mary is, but I’m glad I found this recipe. Eat all by itself or serve it alongside a sandwich, or a small portion of chicken or your favorite fish.

3 Tbs. pine nuts
2 red onions cut up into chunks
4 Tbs. olive oil
2 cloves garlic crushed chunky croutons
1 bag salad greens
20 oz. mushrooms cremini, shitake oyster sliced

For dressing:
1 garlic clove crushed
2 Tbs. red wine vinegar
4 Tbs. olive oil
1 Tbs. fresh chopped parsley
Pepper

Directions:

Cook on medium heat, onion, garlic, olive oil and mushrooms, 6 to 8 minutes.
Remove use same pan to roast pine nuts golden brown.
Divide salad greens on 4 plates top with mushroom mixture, croutons and pine nuts.
I serve dressing on the side also, I like to add a little parmesan cheese sprinkled on top, have some on the table, also you can serve with tomatoes.

Health Benefits:
Low in fat, sodium, sugar and cholesterol. Full of antioxidants and vitamins and minerals, mushrooms are a great source of zinc. Pine nuts are excellent and provide enough protein to make this a healthy meal.

Healthy Home Cooking With Proper Cookware

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Although it’s nice to dine out, especially for special occasions, most of us cook at least some of our meals at home. It’s truly the best way to control what goes into your food and avoid adding extra salt, fat or sugar that in the end can add unwanted pounds and inches. If you are interested in women’s fitness, then you are concerned about the food that you eat.

In order to cook at home, you have to start with a kitchen and some cookware. If you are in the market for some new pots and pans, I’ve put together some helpful information that can help you make the best decision for the foods you and your family enjoy eating.
Cast iron cookware is very versatile and makes food taste really good. Once seasoned, cast iron cookware can be used to sauté, grill, roast, stew, bake, and of course fry. No other cookware can rival the even heating and heat retention that cast iron is known for. Heavier than other cookware, many women prefer to have only a few pieces of cast iron to complement other light weight cookware alternatives.

Aluminum is lightweight, and very versatile. However, if your pot or pan is too light, you may experience trouble with warping. If set on a hot burner without adequate food or oil; the pan can warp from the excessive heat. To avoid this, keep food in the pan when it is on the burner, don’t allow oil to heat for too long prior to adding food and never put a hot pan into cold water. The thermal shock can cause it to warp or crack.

Stainless steel cookware is very attractive and durable. Generally more expensive than aluminum, it will usually last longer. It’s easy to clean and leaves no aftertaste to affect your finest culinary dishes. Stainless steel can be used with gas, electric or induction stoves.
Whether you choose a satin, mirror or non-stick finish depends on your own preference. Non-stick finishes mean less cleanup, as the pans will usually wipe clean with paper towels. Avoid harsh detergents on all of your cookware, not only will it remove the seasoning from cast iron, over time, it will ruin your investment. Use hot soapy water, and mild scrubbers to remove stubborn food, grease and stains. Remember that the non-stick finish requires less oil when sautéing or searing and will cut down on the amount of fat used.

Avoid cooking your food on the highest heat and try to preserve the food’s nutrients when cooking. For healthy cooking, try steaming, grilling or baking foods to reduce fat and calories.

Bold and Beautiful, Beet Salad

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Try this recipe for a healthy salad that is pretty to look at and even healthier to eat. If you believe the old saying, “You are what you eat.” Then you’ll want to eat a heaping helping of this salad for the bold and beautiful.

1 lb. cooked beets
3 Tbs. olive oil
4 oz. fresh spinach leaves
Salt and pepper
1 cup walnuts (unsalted)
1/2 cup feta cheese (fat-free)

In a large bowl dice beets, spinach, olive oil, salt and pepper, walnuts and feta cheese.
Serve on a pretty plate and enjoy a nice glass of water or iced tea.

Health Benefits:
Spinach is high in iron, and an excellent source of vitamins A, C and K. Beets contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Walnuts and feta cheese add the protein needed to round out this meal. Drizzle with olive oil for added health benefits such as antioxidants and a healthy digestive tract.
Low in saturated fat, cholesterol, sodium and sugar.

Get Out Of The Office And Go Golfing For Better Health

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Men have been doing it for ages, so it’s about time that women began leaving the office for a productive round of golf with other like-minded colleagues. There’s no reason why women should limit their talents to the inside of boardrooms, conference rooms, office or cubicles. Many a major deal has been settled on the glorious greens of the golf course.

Not only does golf offer an acceptable way of getting out of the office for a bit of fun, it’s also a great form of exercise. Golf also helps to reduce stress as you meander along the golf cart path through manicured greens set amongst natural areas like creeks and lakes.

Swinging a golf club takes practice. There are lessons available and driving ranges where you can hit ball after ball until you get good enough to play a round of golf. This is a game of many rules, and you need to learn them before going out to play.

Perhaps the rules of golf are one of the many reasons that golf has always been a favored sport amongst business people. Comparing one person’s skill against one or three others is challenging and exhilarating. It helps to build self-esteem and character and should always be engaged in a restrained and sophisticated manner. Those who lose control by throwing their clubs or cursing out loud, serve to diminish the game and compromise the enjoyment of those players around them.

It’s always good to mix up your activities as much as possible. Learning a game like golf will only add to your enjoyment of outdoor sports. On days that the course allows it, try walking through your game rather than taking the golf cart, when playing a round. This will help you to burn more calories and provide a better cardio workout.

Now if you start playing often, you’ll probably want to invest in a set of clubs. Make sure that the golf clubs you choose fit your arm length properly. You many have to order them to get the ones best for you. Don’t get in a hurry when choosing your ideal club. You’ll also need a couple of accessories like a glove, golf shoes and of course some balls.

Many golf courses require groups of four to keep the players moving through the golf course, especially when it’s busy. If you come alone or with just another person; you may be paired off with another odd person who is looking to play. It’s a great way to get to know a complete stranger through a round of golf.

Be sure to wear sunscreen and bring along some insect repellant because you are out in the open surrounded by trees and grass. Bring a hat that will protect your scalp, forehead and ears from the sun, too. It can get really hot on the golf course.

Above all, whether on the course to make a business deal or out to get some exercise, have fun with golf and your game will get better and better. The more relaxed you become the less intimidated you will be and that’s half the battle when it comes to mastering the twists and turns of one of the most complicated sports in history.

Happy Ham, Mushroom and Cheese Frittata

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Serve this recipe for breakfast or lunch and make the whole family happy. It tastes good and is easy to make. Serve it hot and watch everyone make it to the table on time. This recipe serves 4.

Non stick cooking spray
1 cup chopped cooked ham
1 cup cooked mushrooms
1/2 cup chopped onion
1/2 cup red sweet pepper
6 slightly beaten eggs /egg white option—3 whites and 3 whole eggs
3/4 cup low-fat cottage cheese
Salt and pepper optional
2 tomatoes sliced thinly
1/2 cup shredded reduced- fat cheddar cheese

Directions:

Coat an unheated ovenproof skillet with Pam.
Cook, ham, onion, pepper, and mushroom in hot pan until veggies are tender and ham is lightly brown.
In bowl combine eggs, cottage cheese, salt and pepper optional pour over ham and veggies in skillet, continue cooking and lifting edges until egg mixture is almost set.
Place skillet under broiler, broil 1 to 2 minutes or until eggs are set.
Arrange tomato slices on top of frittata.
Sprinkle cheese over tomato.
Broil 1 min more.
Serve with my favorite—Ezekiel bread!

Health Benefits:
High in protein and low in saturated fat, this is a tasty treat that won’t leave you feeling guilty. The sweet pepper and tomatoes are full of antioxidants while the mushrooms provide zinc, an excellent benefit for the immune system.