Fitness4Her

Women's Fitness

Bluer Than Velvet Pudding

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Just like that romantic song by Bobby Vinton, this pudding will put a smile on your face. That’s because it is a tasty dessert treat that’s low in calories and saturated fat. It is so pretty that you will want to make enough to share with family or friends.

1/2 cup Greek yogurt
1/2 cup plain or vanilla yogurt
1 tsp cinnamon
1 cup blueberries, divided
1 tsp vanilla
1 tsp honey
2 tsp walnuts for topping

Directions:

1. Set aside ½ cup of blueberries
2. Blend rest of ingredients in a blender and blend until smooth.
3. Spoon into individual bowls and top with whole blueberries and walnuts.

Health Benefits:
Yogurt provides healthy live cultures that aid the digestive system and it is a good source of calcium. Low in calories, low in saturated fat, low in cholesterol and low in sodium. Blueberries are packed with phytonutrient antioxidants and rich in Vitamin C. Cinnamon helps to regulate blood sugar and is high in calcium, iron and fiber.

Peaches and Cream

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This dish reminds me of my friend who is a real Georgia Peach, because she is so sweet and has that warm Southern hospitality. Peaches from Georgia are naturally sweet and are the best in the summer months. If you can’t find Georgia peaches, look for peaches from South Carolina. Canned peaches are an acceptable substitute as long as they are packed in their own juices.

1 peach per person
4 ounces fat-free cream cheese
4 ounces low fat vanilla yogurt
1 tsp honey
2 tsp lemon zest

Directions:

1. In a blender, mix cream cheese, vanilla yogurt, and honey until smooth and creamy.
2. Slice peach and place slices in bowl.
3. Spoon cream mixture over peach slices and enjoy.

Health Benefits:
Peaches provide a bite of beta carotene, potassium, flavonoids and fiber. Rich in Vitamin A and low in calories, peaches complement this dish both in appearance and taste. Yogurt is a great source of calcium, is low in saturated fat, low in calories and the whole dish is low in cholesterol and sodium.

Scallops and Shallots Extraordinare

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Another great seafood salad that you can enjoy whether you need to lose weight or gain weight. Portion control is always key, and this lightly seasoned seafood spread is a great way to eat the foods you love. Serve for lunch, dinner or snack; this meal makes the perfect choice for entertaining poolside or for patio dining.

2 lb. sea scallops
Salt & Pepper
2 tsp olive oil, garlic, parsley, shallots, butter (low fat)
1/2 cup dry wine
1 bag salad greens

Directions:

1. Heat skillet and melt butter.
2. Add oil, scallops, garlic, parsley and shallots and sauté for 7 minutes.
3. Add wine.
4. Cook 2 to 3 minutes.
5. Serve over salad.

Health Benefits:
Low in saturated fat, low in cholesterol, low in sodium, low in sugar and low in calories. A great source of protein, and heart healthy antioxidants found in garlic and greens, this is one dish that is as healthy as it is tasty.

Affirmations For A Healthy Lifestyle

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Many people spend their lives trying to attain wealth, which they equate with happiness. However, there is no greater wealth than our own health. Yet, we rarely appreciate our health, until it is gone. Unfortunately, once we compromise our health, it is not so easy to restore. Many times the cost of our loss of health can’t be bought back, no matter what our wealth.

Begin today by celebrating your health and making a promise to live a healthier life. There is no better gift that you can give to those you love than being healthy. Just as you care about their well being, they want you to be healthy, too. The extra time you spend exercising and preparing healthy meals will be an investment that will pay off for you and everyone you love.

Managing your weight is just one part of a healthy lifestyle. Regular exercise and activity are a must for staying healthy. If you can, engage someone you love to join you for a bike ride or even a long walk. Make this a regular routine that you will both look forward to. Nothing relieves stress better than a half hour of exercise after a long day of work. It is so much better for you than sitting in front of the television hour after hour. Just get up every so often and exercise next to your chair, if you have to stay by the tube.

In addition to exercise and diet, I keep a fitness journal. I write down everything I eat and drink each day and all of the exercise and activities that I engage in. To keep me inspired and motivated to stick to my fitness program, I start each day by repeating affirmations that give my mind, body and soul the direction and encouragement to stay focused and attain the benefits of a healthy lifestyle.

Below are 10 of my favorite affirmations that I use to help encourage my decision to live a healthy life.

1. I am changing my lifestyle to a healthy way of living.
2. My body responds to my thoughts.
3. Everything I eat nourishes my body.
4. I love to exercise.
5. I am physically, emotionally, mentally, and spiritually balanced and healthy.
6. I love and approve myself.
7. Every day, I feel stronger and healthier.
8. I am choosing progress over perfection.
9. I am responsible for my health.
10. I live a healthy lifestyle

Easy Cranberry Granola Bars

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Love granola bars? You’ll go ga-ga over this fresh and easy concoction. It’s a tasty treat to take to a children’s party or keep at home for a fast and healthy snack.

3 cups quick cooking oats
14 oz. almond milk
1 cup flaked coconut
1 cup sliced almonds
1 cup dark chocolate chips
1 cup dried cranberries

Directions:

1. Oven 350 degrees.
2. Blend together, press flat and spray baking pan.
3. Cook 20 minutes. Cool 5 minutes.

Health Benefits:
Low in saturated fat and low in sodium. An excellent source of both soluble and insoluble fiber; oats are the main ingredient in these delicious bars. Cranberries and dark chocolate are full of antioxidants that help to fight cancer-causing free radicals. Coconut flakes are rich in fiber and may help to lower cholesterol levels.