Fitness4Her

Women's Fitness

Pear, Sprouts and Brie Sandwiches

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These are great sandwiches to enjoy for a party, small get together or just for the family. You might want to put on your cape and tiara because these fancy sandwiches will make you feel like a Queen.

2 Tbsp Dijon mustard
1-1/2 tsp honey, cinnamon & raisins
4 slices favorite Ezekiel bread (toasted)
Smear of Brie cheese, 2 to 4 ounces
2 medium pears, thinly sliced
1/2 cup of alfalfa sprouts

Directions:

1. Combine mustard and honey.
2. Spread cheese first and broil until it melts.
3. Spread mustard and honey mixture on each slice of bread.
4. Top evenly with pears and sprouts. Yum.

Health Benefits:
Pears are a good source of dietary fiber, Vitamin C, Vitamin K and copper. The Ezekial bread is low in saturated fat, low in sodium, low in sugar, and low in calories. The honey, cinnamon and raisins are delicious while still providing excellent nutrition. Easy to make and easy to digest.

Greek Apricot Yogurt Smoothie

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Cool down on a hot day with a delicious apricot smoothie. The beautiful and refreshing color is irresistible and the taste is simply unforgettable.

1 cup low fat plain Greek yogurt
6 ice cubes
1 cup apricot halves
Use Slenda if you need to sweeten

Directions:

1. Put all ingredients in a blender, reserving two slices of apricots.
2. Blend until smooth.
3. Pour into tall glass.
4. Top with apricot slices.

Health Benefits:
Greek yogurt is easy to find at most grocery stores. It is a low fat yogurt that is dense and very satisfying. Excellent for its digestive properties, the live cultures in yogurt provide benefits to the body and help to fight free radicals. Apricot is a great source of Vitamin C and Vitamin A and contains a healthy amount of dietary fiber.

Rice Cake Heaven

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My favorite snack, it can be enjoyed in a variety of ways. I sometime use the apple butter or peanut butter as a dip for the veggies and eat the rice cake on the side. Another choice dip the veggies in the butter, crumble the rice cake and roll butter covered veggies through the crumbled rice cake, sprinkle with pumpkin seeds. However you choose to have this snack, I promise you it will be a tasty and nutritious pick me up.

1 rice cake
Your favorite apple butter or peanut butter
1/2 tsp pumpkin seeds
Carrots
Celery

Directions:

1. Cover one side of rice cake with apple butter or peanut butter.
2. Use remaining spread and spoon into celery hunks.
3. Dip carrot sticks into spread or shred carrots and sprinkle on top of rice cake.
4. Sprinkle with pumpkin seeds.

Health Benefits:
Low in saturated fat, low in sodium, low in calories, low in cholesterol, each of the ingredients provides a healthy amount of daily required nutrients. Protein, antioxidants, vitamins and fiber, this versatile snack covers all the food groups.

Vegetable Pita Pizza

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Love pizza but hate the fat and calories from traditional types? Try this absolutely delicious Veggie Pita Pizza and you can enjoy every slice, guilt free!

2 large whole wheat pitas, toasted
¼ cup of broccoli
¼ cup red, yellow, orange or green bell peppers
¼ cup pizza sauce
¼ cup low fat Mozzarella cheese

Directions:

1. Toast pitas.
2. Divide pizza sauce between the two pitas.
3. Divide broccoli and bell peppers between the two pitas.
4. Sprinkle with mozzarella cheese.
5. Bake at 400 degrees for 8 to 10 minutes.
6. Can substitute any of the following vegetables: Cauliflower, mushrooms, onion, garlic, eggplant and even carrots.

Health Benefits:
Low in saturated fat, low in cholesterol, low in calories, these pita pizzas provide you with plenty of nutrients such as calcium, vitamins C, K, and A, potassium, chromium, and zinc. Full of antioxidants and the fiber aids in digestion.

Veggie Delight Salad

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The key to a healthy diet that will keep you from counting calories is to eat lots of fruits and vegetables. That’s why this salad is an excellent choice for women who want to loose weight or just maintain the fabulous figure they always had. Great for lunch, dinner or snack, make it a head of time, and enjoy worry-free.

1/4 lb. carrots, green beans, snap peas and red onion
1 small bag baked red potatoes
Salt & pepper to taste
2 tsp balsamic vinegar
2 tsp olive oil

Directions:

1. Bake potatoes at 350 degrees for 30 minutes.
2. Grill vegetables in oven until crisp.
3. Let cool.
4. Mix together oil, vinegar, salt and pepper.
5. Serve over Romaine lettuce.
6. Option: add cherry tomatoes.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories, potatoes are high in Vitamin C and B6. A good source of fiber, potatoes taste good and well as being relatively inexpensive and easy to make.