Fitness4Her

Women's Fitness

Stay Hydrated and Healthy

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Drinking plenty of fluids is important, especially when you work out hard. Staying hydrated is essential to peak performance. Without proper hydration your muscles become fatigued and may begin to cramp. Hydration helps to prevent heat exhaustion and enables your body to recover quicker.

Proper hydration is connected to dieting as well as exercise. Drinking a glass of water before a meal will help to control your appetite. Water is wonderful for keeping dehydration at bay, but there are many other beverages that help to hydrate the body while adding other benefits as well.

Milk provides calcium, protein and vitamin D while giving you the energy to power through your workout. Research has proven that milk fights dehydration better than many other beverages because it stays in the body longer.

Flavored or infused water is great for hydrating the body without adding calories. There are many flavored waters on the market as well as infusers that allow you to make your own flavored waters. Simply add sliced fresh fruit to the infuser chamber and ice-cold water to the container, allow time for the fruit to flavor the water.

Tea, hot or cold can be restorative and refreshing. By itself, with no additives, tea is virtually calorie-free and healthy. Brewed tea is a good source of flavonoids, which help your body stay healthy by fighting off free radicals. Tea contains caffeine, so be mindful of your intake compared to the benefits.

Coconut water is a favorite of many and it boasts a long list of health benefits. It is full of vitamins and minerals, such as potassium and sodium, which balance the water levels in the body, helping to prevent dehydration. It provides energy, improves digestion and helps to control cholesterol, resulting in a healthier heart.

Fruit juices are healthy, hydrating beverages that provide lots of needed vitamins and nutrients but can also contain sugar and added calories. Some fruit juices can make you feel bloated if consumed before a workout so be mindful when drinking these fruity, delicious drinks. To keep a handle on the sugar in your fruit drink, squeeze your own fresh juices.

Take care of yourself and stay hydrated with healthy drinks and plenty of restful breaks. Whether you are out for a walk, working in the garden or just finished a strenuous workout, keep plenty of beverages on hand to quench your thirst.

Super Benefits of Cruciferous Vegetables

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Eating vegetables every day is essential to a balanced, nutritional diet plan. A combination of fruits, vegetables, proteins, grains and healthy fats will ensure you get all the vitamins and nutrients you need, while keeping your hunger satisfied. A class of super vegetables, known as cruciferous vegetables, are high in fiber, vitamins and phytochemicals that help fight off cancer.

Cruciferous vegetables include Arugula, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Kale, Kohlrabi, Mustard Greens, Radishes and Turnips. Eating at least two servings of these vegetables each day will supply your body with much needed nutrients and with a balanced diet that will help you to maintain a healthy weight.

A good source of fiber, cruciferous vegetables will help to keep your digestive system working properly. If you experience excessive gas with these vegetables reduce your serving size and opt for fewer servings a day. Cooking the vegetables, rather than eating them raw will also help in digestion.

Known to reduce inflammation, cruciferous vegetables regulate blood sugar, promote weight loss, enhance heart health and help balance estrogen levels. They are low in calories but high in antioxidants and Vitamins A, C and K. Cruciferous vegetables possess cancer-fighting compounds and improve heart function.

Whether eaten alone or as a side dish, there are several ways to add these super beneficial vegetables to your diet. Roasted, boiled, baked, stir fried or simmered, it’s easy to find a healthy recipe to make any of these vegetables into a meal. But don’t forget that non-cruciferous vegetables have many health benefits, too. Spinach, carrots, cucumbers and zucchini are all non-cruciferous vegetables that are great sources of vitamins and nutrients and make great accompaniments to vegetable or meat dishes.

Variety is the spice of life and also the secret to successful dieting. Strive for a diet that contains a wide variety of fruits, vegetables, proteins, grains and dairy. By varying the foods that you eat, you can be sure of getting the nutrients you need. The best healthy diet should be enjoyable as well as nutritional. Take time to savor every bite and fully indulge in every meal.

Help Yourself to Healthy Snacks

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Every healthy, nutritional diet plan should include snacks. Snacking helps to lower blood sugar levels and can help you lose weight. It’s more about what you eat and how much you eat that makes the difference in whether your snacking habits are a positive or negative component of your overall nutritional consumption.

Healthy snacking doesn’t just mean nibbling on carrot sticks between meals. Although carrots are a delicious in-between meal choice, there are a great variety of healthy foods that can be prepared quickly to satisfy any hunger. You can also split your regular entrée into two servings, eating half at the appointed meal and saving the other half for a mid-meal snack.

One of the latest trends in meals is to have a second breakfast or second lunch. These seemingly new ideas stem from having 5 small meals a day rather than the traditional 3 meal a day plan. The caveat is that the meals must be reduced in size in order to manage your consumption and your weight.

Eating healthy takes planning and the same can be said for preparing healthy snacks. Whether you are on the go, having friends over or just snacking in front of the television, there are a variety of good-tasting, healthy snacks to choose from.

Apple slices with almond nut butter is an excellent choice that can be packaged for an on-the-go snack or dressed up on a platter for sharing. Toss in some nuts for a quick source of protein.
Sliced red bell pepper and guacamole is a delicious indulgence that is packed full of vitamins, nutrients and good sources of fiber. The healthy fat from the guacamole is good for you and still under 200 calories.

Celery sticks with cream cheese looks so elegant when served on a platter. It’s a classic low-carb snack that is great for enjoying alone or with a group.
Hard boiled eggs are excellent sources of protein and low in calories. High in vitamins K2 and B12, boiled eggs will keep your hunger satisfied. It’s an easy, on-the-go snack that’s protein-packed and completely portable.

Turkey or chicken breast slices are great choices for lean protein. Using thin slices, spread with cream cheese, top with a few strips of cucumber or pickle slices and then roll up. Fasten with a toothpick before serving. It’s a yummy snack that will ward off hunger between meals.

Dark chocolate and almonds are a decadent treat that is a great on-the-go snack. Full of antioxidants and flavanols, both are also high in magnesium and taste great. So go ahead, have a couple of snacks, every day.

Portable Protein, One Handed Healthy Snacks

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Protein snacks are excellent for staving off hunger and keeping the body satiated for a couple of hours. Every meal should include some type of protein, but it isn’t always convenient to eat a burger or a piece of chicken. Sometimes, especially when you are on the go, when you need a portable protein snack. You need a healthy snack that will satisfy your appetite until your next meal.

Protein is an essential element of every cell in the body. Your hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. An important building block of bones, muscles, cartilage, skin, and blood, protein is a powerful nutrient that is necessary for a healthy body.

Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. This is why it is important to eat protein at every meal.

1. Beef or Turkey Jerky—Choose low sodium varieties, or make your own from turkey or beef. These dried pieces of meat are easy to eat, especially when you are on the run.

2. Nuts—A natural choice, nuts are high in protein. Be sure to choose unsalted nuts in a variety of types. Almonds, walnuts, pine nuts and soy nuts are great choices.

3. Cheese—Prepackaged brands are convenient to eat and easy to take along. Choose low fat varieties like Babybel or string cheese.

4. Protein Bars—Take them anywhere, these delicious bars taste just like candy. Full of protein, they’re a healthy in-between meal snack.

5. Peanut Butter Sandwich—Peanut butter is high in protein and delicious. Spread it on a piece of bread for a portable sandwich you can take with you. A small jar and a spoon is all you need for an emergency snack to keep in stock.

6. Boiled Eggs—Place in a bag, but don’t hold them out of refrigeration for too long. Eggs are best eaten within a couple of hours of preparation. A wonderful source of protein, a couple of boiled eggs will quiet a noisy stomach.

7. Protein Shake—Portable and good for you too. Keep it chilled until you are ready to head out the door.

8. Edamame Beans—Take them out of the freezer, thaw and eat. I like to carry these with me to eat as a snack or light lunch. Deliciously good with little mess.

9. Milk or Chocolate Milk—Milk is a great source of protein and calcium. Grab a small container at the convenience store when you are stopping in for gas. Milk will keep you satisfied until your next meal.

10. Spicy Roasted Chickpeas—Crunchy and spicy! Make them ahead and store them in a resealable plastic bag. They’ll stay crispy for a few days.

Beat Heart Disease With Beets

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Protect your heart by adding the wonderfully nutritious beet to your diet. This health-friendly tuberous root vegetable has been found to offer protection against coronary artery disease and stroke as well as lowering cholesterol levels. Eating beets at least twice a week will offer many other health benefits, too.

The root of the beet is rich in glycine betaine. This phytochemical compound lowers cholesterol levels in the blood and helps to fight depression.

Beets are a great source of folates, too. Folates are a water-soluble B vitamin, a key nutrient for a healthy diet. As a matter of fact, low levels of folate can have devastating effects on the body.

Beets are very low in calories, about 45 calories per cup. Low in fat, with zero cholesterol, beets do contain a high amount of sugar. But don’t let that scare you away from this wonderful food. This completely natural sugar is released gradually into the body to give you plenty of energy. Few foods feature this wonderful benefit.

Eating beets will improve your overall health, too. They are high in fiber, potassium, copper, magnesium, iron, phosphorus, vitamins A, B and C. Beets contain antioxidants to help protect your body from free radicals. A top tonic for liver health; beets purify the blood and prevent certain types of cancer.

By now, you are probably wondering why you aren’t eating more of this superfood. Well, it’s not too late, to partake of this red beauty. Beets taste good and are quick and easy to prepare. While many cooks boil the beets for an hour. This long cooking process can deplete the nutritious value you get from this vegetable. Just 15 minutes to steam and you have a fabulous new root vegetable to add to your meal. You can also eat beets raw or use them for juicing.

To steam your beets in just 15 minutes, wash beets and cut them into quarters. Don’t worry about peeling them. Peeling takes too much time and is not needed at this stage. Use a steamer basket and sauce pan to steam the beets for about 15 to 20 minutes. After cooking the peel will fall right off and the beets will be ready to serve.

Keep mealtime interesting with fresh, seasonal vegetables and fruits. Don’t be afraid to try new foods—versatility is the spice of life.