Fitness4Her

Women's Fitness

Turkey, The Healthy Choice

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A great mainstay that’s perfect all year long, turkey is the healthy choice for the best in women’s fitness. Free of saturated fat and low in total fat, this versatile meat can be served in many different ways. A good source of protein and iron, turkey is healthier than even chicken.

The trace mineral, selenium, fundamental to women’s health, contains an enzyme called glutathione peroxidase that works as an antioxidant to protect cells from free radicals and boost a woman’s immune system. Turkey has also been rumored to improve moods and encourage sleep due to the tryptophan which produces serotonin, a natural mood enhancer.

A four-ounce serving provides over 65% of the daily requirement for protein. To get the best health benefit of turkey, purchase a turkey breast, cook it and slice the meat for sandwiches or serve as the main dish with some veggies.

You can also buy turkey and have it ground at the supermarket for use in chili, spaghetti, or to make turkey burgers. Just about any dish that calls for ground beef can be prepared with turkey meat instead. For women’s fitness, that means reduced fat and calories.

Choosing healthy foods that are low in saturated fat and cholesterol but high in protein or other vitamins and nutrients is the first step in designing a diet that will serve a woman’s body efficiently. That’s why I like to suggest good protein sources that are low in saturated fat. And to tell you the truth, turkey is one of the best.

If you have never cooked a turkey or turkey breast before, you can follow the directions on the package or check out any of my recipes. A full turkey takes a few hours, but turkey breasts can be cut in two pieces and cooked in much less time. I like to rub my turkey with olive oil to keep it moist while cooking. Olive oil is low in saturated fat and is a healthier choice than butter.

Healthy Foods To Eat When Breastfeeding

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Women’s fitness and health suggests a healthy and well-balanced diet to keep your body and mind working at its best. It’s important to remember that if you are breastfeeding your new baby, you will need about 500 extra calories per day. Follow the Fitness4Her diet and eat regularly and frequently, every 3 hours when awake, keeping meals small.

The best and easiest way to make this diet work is to plan meals in advance so you will have all the ingredients to prepare a healthy meal. Luckily, the same healthy foods recommended for women’s fitness is suitable for nursing mothers.

Foods such as fresh leafy greens, vegetables and fruit are nutritious because of the vitamins and antioxidants plus they are very low in fat, cholesterol and calories. Starches, such as rice, potatoes, bread and pasta will give you the energy you need to take care of yourself and your newborn baby. Eating these daily will curb the need for sugar to fuel your energy levels.

Because every cell in the body is made from protein, every meal should include a serving of protein. However, it’s important to remember that nuts, beans and avocadoes all have good levels of protein and they are low in saturated fat.

Get plenty of fiber filled foods such as oatmeal, beans, citrus fruits, mango, figs and whole grain bread. Constipation can become an issue after having a baby and fiber can help relieve this problem and the discomfort that accompanies it.

Below is a breakdown of the basic food groups and suggestions for healthy foods to choose from. Small, frequent meals based on these healthy choices, are an excellent choice for post pregnancy, nursing mothers or any woman who wants to slim down the healthy way.

Grain Group:
Wheat germ
Cous Cous
Orzo
Quinoa
Oatmeal
Whole grains

Vegetables:
Carrots
Sweet Potatoes
Pumpkin
Spinach
Kale
Collards
Tomatoes
Red Sweet Pepper

Fruits:
Cantaloupe
Honeydew melon
Apples
Mangoes
Prunes
Bananas
Pears
Apricots
Oranges
Grapefruit
Orange Juice
Avocado

Protein:
Chicken
Dry beans and peas
Nuts and seeds
Lean Beef, Lamb, and pork and chicken
Shrimp, clams, oysters, and crab
Halibut, cod, rainbow trout, herring sardines, rockfish, and yellowfin tuna

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.

Belly Busting Benefits of Balsamic Vinegar

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Balsamic vinegar is a tasty topping that can help you to lose weight. That’s because vinegar with its acidic properties slows down the body’s ability to absorb sugar. To keep starchy foods from converting to sugar, eat foods like pasta or rice with balsamic vinegar. Not only will this provide belly-busting benefits, it will also make you feel fuller after eating these foods.

Pasta and other starches break down and convert to sugar in the body. When you toss in a little vinegar, you actually slow the process of breakdown and conversion, thereby keeping your tummy fuller longer, staving hunger from coming on too quickly.

When sugar levels drop too quickly, hunger sets in. When sugar levels are kept stabilized, you won’t feel the strong urges to satisfy your hunger with something sweet. The same solution to hunger comes from eating more often. I suggest eating five to six smaller meals each day rather than the traditional three large meals. This keeps sugar levels from dropping off too sharply, which tends to make women hungrier between meals.

Balsamic Vinegar is made from pressed grapes and has a tart, yet sweet flavor. It contains Omega 3 fatty acids that protect against heart disease. It’s interesting to note that a study done at Harvard University found that women who consumed one to two tablespoons of vinegar a day cut their risk for heart disease in half.

To add some zing to your rice or pasta, try adding a couple of tablespoons of vinegar for best results. A great alternative to sauces or gravies, balsamic vinegar is low in calories and saturated fat. It’s also great on vegetables, tomatoes or low fat cheeses.

Balsamic vinegar can liven up a pasta salad and has an aromatic smell that enhances the appetite. I like the corkscrew pasta with carrots, bell peppers and green onions, chopped finely and then tossed with two tablespoons of balsamic vinegar. Be creative and find ways to add balsamic vinegar to your foods daily. Your heart and your waistline will benefit from this healthy way of eating.

Comparing Apples To Oranges

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I’ve always heard that you can’t compare apples to oranges. Now usually that’s just a saying that applies to comparing two matters that are totally different. However, when it comes to nutrition, you might want to combine rather than compare your apples and oranges.

Both type of fruit are healthy choices, both supply much needed vitamins and nutrients and both are good for the heart. Depending on your own personal tastes, whether choosing apples of oranges, each is delicious and easy to eat for any meal at home or on the go.

An apple a day keeps the doctor away.
This is no myth. Eating an apple a day is a sweet way to eat healthy. Apples contain flavonoids, which are awesome antioxidants that zap free radicals and reduce inflammation. Reducing inflammation helps to guard your body from diseases and other illnesses.

As often as possible, eat the peeling of the apple too. Many of the nutrients in the apple are located in the peeling and it helps to add fiber too. Apples helps to break down foods in the digestive system and alleviates constipation.

Oranges are nature’s sunshine.
These citrus beauties remind me of a big ball of sunshine. So bright and pretty, a bowl of oranges makes a great table decoration. However, with their refreshingly sweet taste and bountiful health benefits, a bowl full usually doesn’t last long, at least not at my house.

A great source of vitamin C and potassium, the juice from the orange is an excellent way to start the day. Low in saturated fat, the citric acid aids in digestion and oranges are also high in fiber that’s why drinking orange juice is such a healthy breakfast juice.

Comparing apples to oranges, both are high in fiber and nutrients. Although each tastes different, they go great together in a fruit salad. However, because both are acidic, they usually need a non-citric food like bananas or honey melon to cut the effects of the citric acid. Low fat, low calories, low in sodium and low in calories, apples and oranges are the popular choice among many.