Fitness4Her

Women's Fitness

Figure Flattering Flatbread Pizza

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flatbread

Most of the time, I don’t specify one brand over another. However, this tasty light cheese from Laughing Cow is only 35 calories for a delicious and nutritious treat.

1 Roma tomato, thinly sliced
1 wedge of Laughing Cow Mozzarella, Dried Tomato and Basil Spread
1 slice flatbread
1 tsp balsamic vinegar

Directions:

1. Lay flatbread out on plate or cutting board.
2. Spread one side with Laughing Cow cheese.
3. Layer with tomato slices.
4. Sprinkle with balsamic vinegar.
5. Bake for 4 minutes on 400 degrees.
6. Enjoy!

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, this nutritious flatbread pizza slice will fill you up but not out. It’s great for breakfast, snacks or lunch and it’s packed with protein to feed all the cells in your body.

Add A Little Spice To Your Life

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The secret to making your foods taste great, while possibly reducing your sodium is to add the right healthy spices. Just like life, a little spice livens things up and makes even the most common seem like an exotic adventure. Low in calories, spices and healthy garnishes add flavor to your foods without adding the fat. I did a little research and I’ve made a list of some good toppings to try.

Sesame Seeds are making a comeback and they should. Not only are they tasty, especially when toasted, sesame seeds and sesame seed oil is actually a potent medicinal food that would be as common in a medicine cabinet as in the spice cabinet. High in calcium and magnesium, the history of the sesame seed as a medicine goes back over 3500 years. Today, scientific evidence has proven sesame seeds effective for lowering blood pressure and glucose in type 2 diabetic patients. It has long been used in India as a treatment for gingivitis, tooth decay and bad breath, by swishing the sesame seed oil in your mouth for a prolonged period.

Avocado Oil is one of the healthiest cooking oils available. Featuring a silky, rich, delightful flavor, it has a bounty of healthy benefits. It fights inflammation, improves heart health, lowers cholesterol, and blasts belly fat. Extremely versatile, avocado oil can be used in high heat cooking such as grilling or pan cooking. Just like olive oil, it tastes great in salad dressings, drilled on pizzas or as a dip for crusty bread. Eat it on chicken and try a dollop in your soup.

Sichimi Togarashi is a Japanese spice that is hot for 2014! A blend of seven different spices, it often includes chili powder, orange or tangerine peel, flaked nori, sansho, black and white sesame seeds and seaweed. But what it doesn’t contain is salt. A new spice in trendy restaurants, especially those featuring ethnic cuisine, it tastes great on fish, chicken or noodles. Rich in antioxidants, making it a heart-healthy spice to try.

Cinnamon tastes good, is very versatile, makes an attractive garnish and is extremely healthy. Cinnamon helps to lower blood pressure, fights fungal infections, improves blood sugar levels in people with type 1 or type 2 diabetes. Cinnamon helps your body to digest foods and helps reduce the body’s negative reactions from high fat foods. Sprinkle it on fruit, toast, cereal, oatmeal and baked goods. Eat it on sweet potatoes for a super food meal.

Bee Pollen is a real superfood, containing vitamins A, B, C, D, E and K. Rich in folic acid, aalcium, potassium, magnesium, selenium, protein, and amino acids. Try it in smoothies and shakes, sprinkle it on yogurt, applesauce, granola or salads. Caution, some people are allergic to bee pollen, so try a small amount or check with your physician before adding it to your diet.

The Amazing Diet That Lets You Eat All Day and Still Lose Weight

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If you have tried diet after diet only to be starving yourself and seeing minimal results, my diet may be the solution to your weight loss problems. Since we can’t live without food, it is ironic that many diets starve their followers by reducing the amount of calories allowed at each meal. Food is essential to any diet and eating the right kinds of food will help you lose weight and keep it off.

Rather than the traditional 3 meals a day, I recommend eating 5 meals. Space the meals about 3 hours apart. The meals will be smaller than if you were eating only 3 meals, but will satisfy your appetite at each meal. You can even split a traditional meal in two parts and eat one for lunch and the other half for a snack. If you eat like this you will never be hungry.

After your meals, get up and move around. Changing your surroundings, even slightly will help your mind adjust to the fact that the meal is over. Remember it takes your mind a little longer to feel satisfied than it does your stomach.

Don’t skip meals. Keep healthy snacks with you so you don’t ever have to skip a meal or settle for an unhealthy snack in a vending machine when you are hungry. There are several portable protein snacks that are perfect to take with you when you are on the go.

In addition to your diet, you must stay active. A sedentary lifestyle is dangerous to your health. Exercise will help you to digest your food, burn calories and build muscle.

Fitness4Her is a diet and exercise program developed exclusively for women. There are 12 principles to the Fitness4Her diet that will help you to lose weight by eating foods that are good for you. I have outlined these for you.

1. Eat often, but eat in small portions.

2. Don’t skip meals.

3. Don’t forget your fiber.

4. Eat plenty of protein, but get it from lean sources.

5. Within reason, eat as many servings of fresh fruits and vegetables as possible.

6. Reduce your intake of refined carbohydrates.

7. Reduce dietary fat generally, and particularly reduce unhealthy saturated fat.

8. Reduce your intake of salt.

9. Avoid alcohol.

10. Drink plenty of water.

11. Take a good multi-vitamin.

12. Counting calories … for those who must.

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.

Peruvian Tastes – The Newest Superfoods

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Get supercharged with the latest superfoods from Peru. South American foods are trending at many upscale restaurants that are featuring these tasty delights. Popular for their versatility, these healthy foods are high in vitamins and nutrients. Great sources of antioxidants and vegetable protein, these superfoods will boost your metabolism, fight infection, reduce inflammation and keep you energized. Here’s just a sampling in the latest superfoods from Peru.

Kiwicha also known as amaranth, is a small whole grain that is gluten-free. This miniature quinoa is known for its dense nutritional content. Famed in Peru for over 4,000 years, Kiwicha is considered an anti-aging food. It contains all 10 essential amino acids, and makes a great plant protein for vegetarians. High in fiber, iron, phosphorous, magnesium, zinc and manganese.

Lucuma is a Peruvian fruit that tastes like maple, caramel and pumpkin all combined together. With orange/yellow colored flesh, it has the texture of a hard boiled egg yolk. Cultivated since 200 A.D. this fruit was known as the “Gold of the Incas.” High in carotene, fiber, iron and niacin, the fruit is not available locally, but the Lucuma powder is available at many health food and vitamin stores.

Maca helps to balance hormones, boost energy, improve fertility and provides health benefits to beautify skin, hair and nails. A tuber root of Peru, most commonly referred to as Peruvian Ginseng. It is high in these minerals: calcium, potassium, iron, magnesium, phosphorus, and zinc and up to 20 essential fatty acids, lipids, fiber, carbohydrates, protein, and amino acids.

Pichuberry a small, smooth berry also known as the Inca berry. From Peru, it is as small as a cherry, but comes wrapped in a thin, papery green shell making it look more like a tomatillo. The pichuberry has a low glycemic index (25-28) coupled with a high concentration of vitamin C and carotenoids meaning that it has anti-inflammatory and antioxidant properties.

Quinoa, though not new to menus, is still one of the top superfoods and deserves to be mentioned. Quinoa contains more vitamins, nutrients, and antioxidants than any other grain. Vitamin B6, thiamin, niacin, potassium, and riboflavin, plus minerals like copper, zinc, magnesium, and folate, as well as the antioxidants phytonutrients quercetin and kaempferol, which lend anti-inflammatory and disease-fighting prowess to each bowl consumed.

Look for these superfoods at your health food store or grocery store, as well as finer dining restaurants. Many menus feature these superfoods in sauces, salads or garnishes. Expand your taste and give these Peruvian flavors a try.