Fitness4Her

Women's Fitness

Archives for December 2009

Seared Tuna

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Tastes like steak! Seared tuna is one of my favorite foods. Serve with green salad and tomato topped with your choice of low fat, low sodium Asian dressing. Serve on square plates with chop sticks for a fun meal with friends or family.

1 cup white and black seeds
1 Tbsp sesame oil
1 Tbsp wasabi powder (optional)
Pinch salt and pepper
2 pieces tuna loin, cut in half

Directions:
1. Combine seeds and wasabi
2. Sprinkle with salt and pepper
3. Heat pan on medium heat
4. coat pan with Pam then with sesame oil
5. Sear tuna 2 minutes on each side

Health Benefits
High in protein and low in fat, this alternative to beefy steak, is a taste sensation. Full of healthy omega 3 fatty acids. Black and white seeds contains over 100 nutrients, full of omega 3’s too.

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How to Stay True to Your Diet

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You started off strong, but lately you’re finding it hard to stick to that new diet or exercise program – so what gives? After that initial excitement and determination wears off, it’s hard for many women to continue exercising regularly, eating healthy, or both because things start to get in the way and excuses pile up, soon that fatty dessert becomes too enticing to resist.

You know you’ve got to get back on that exercise horse, because that’s what you do when you fall off, and girl—you have fallen way off. Here are a few ideas to get you up and moving and back on the healthy eating trail again.

Find a diet/exercise partner.
It’s always easier to do things with a friend. When it comes to dieting and working out, you won’t feel like you’re in it alone. The two of you can go out to eat healthy foods together and not feel bad about depriving yourself. You’ll be able to give support to one another and you can motivate each other to exercise on a regular schedule. Those days when you are having trouble getting going, your exercise partner will be there to challenge you on. You and your partner might enjoy shopping for smaller clothes together as a nice reward for all of the hard work.

Keep a positive attitude.
Daily affirmations are a positive way to start off your day. Positive words of praise and gratitude play a huge role in keeping you motivated to stay on track. Reward yourself for staying on your diet, especially if you’ve just fought off an overwhelming urge to eat fatty foods and opted for the turkey pita instead. Positive attitudes work for exercise as too. After your workouts concentrate on how good you feel for having completed your goals and how great your body feels afterwards. Savor that wonderful feeling of accomplishment and call it up everyday about an hour before it’s time to hit the gym or walking trail.

Mix it up to keep it interesting.
Vary your workouts between cardio and strength training every other day. This will give you something different to look forward to. On your cardio days, choose activities that are fun and that use different muscle groups and skills. There are so many fun things to choose from like walking, jogging, skating, dancing, swimming, playing golf, tennis, volleyball, soccer or softball.

If there are exercises that you absolutely hate to do, don’t do them. Choose another exercise that works the same muscle group or produces the same cardiovascular output. Make exercise fun so you won’t dread working out and you’ll be more likely to stick with your program. Vary your diet just as you do your fitness routine. If you’re always eating the same things you will no doubt get sick of them. Still eat healthy, but try new and different foods on a regular basis.

Look in the mirror not at the scale.
Don’t always rely on that number on the scale. Buy yourself a full-length mirror and check yourself out a little bit. What do you see? Can you tell a difference in the way that you look since you started your diet and fitness program? Muscle is smaller than fat, you can lose fat and build muscle and not see much difference on the scale, but when you look in the mirror you can see the results of beautiful strong muscles strengthened and toned.

Music tames the savage beast.
Anything that distracts the brain from the pain and discomfort that you feel during exercise can be helpful to get you through a workout. Listening to music can be extremely helpful. Our bodies naturally move to music so listening to upbeat music while you exercise actually helps you perform better. Music makes the time go by much faster because you can focus your mind on listening to particular songs and keep it from concentrating on being hot and tired. Load up your iPod with songs that you like, charge it up and take it with you on your walks, jogs or to the gym. It can be your little companion to keep you motivated.

Your health is important.
Most people want to look good, and there’s nothing wrong with that. One of the greatest benefits of healthy eating and exercise is the wonderful way that you look from the extra effort. But keep in mind that working out and eating right increases your life expectancy and improves your quality of life This alone should give you the motivation to start your diet and get your body moving in an exercise program that works for you.

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Spiced Pork Chops with Baked Sweet Potatoes

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Pork chops tend to have a bad reputation when it comes to meat. But a diet that isn’t varied can become boring quick. If you enjoy pork chops now and then, try this dish with some added spice.

1/2 cup Caribbean jerk spice
4 six-ounce thin pork chops
4 sweet potatoes (baked)
Cinnamon

Directions:

Sweet Potatoes
Preheat oven to 350 degrees
Rinse clean and poke potatoes with fork
Spray pan and bake in oven for one hour.

While sweet potatoes are cooking, prepare pork chops. To get a nice grilled flavor, sear on each side in a hot skillet for 1 minute on each side, before placing in oven.

Pork Chops
Spray pan with Pam
Coat pork chops with Caribbean jerk spice and bake for 20 minutes in 350 degree oven.

Health Benefits
Pork chops are the super meat of protein, one serving gives you almost all the protein you need for the day. High in omega 3 and omega 6 fatty acids. Choose lean varieties and bake or grill. Remember portion control is important, eat only one chop. Sweet potatoes are high in fiber, vitamins A and C, these golden beauties are nutrient rich. Low fat and naturally sweet.

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Health Matters: A Journal’s Tale of Wellness

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What stories do you like to tell about your life? Do you give basic accounts of past events or does your life story read like a romance novel? One thing is for certain—when it comes to our health no one wants a twisted mystery or a horror tale.{+}

Your fitness journal can be your own private story of your eating habits and your fitness level. As you write your goals each week, you are adding a very fundamental factor to your complete wellness program. The anticipation alone can boost your spirit.

There are three major components to the Fitness4Her Diet and Exercise Program. Diet, everything you eat; the Exercise, including strength training and cardio exercises; and the Journal to record your results. Each of these parts is equally important for the success of the whole fitness plan.

So how does this translate into a tale of wellness? Because healthy eating combined with regular exercise and activity provides a multitude of health benefits. As a matter of fact, I’ve dug up some really great reasons why both exercise and a balanced diet should be part of your life story.

Your Diet
You have examined your present way of eating and have decided to make healthy changes in your food choices. But do you know that diet is more than just about the food you eat? It’s also about your eating habits, as we talked about earlier in Part 1 of the Fitness4Her Diet.

You are the one in control of your life. Everything that you eat, results from a decision that you have made. It is up to you to make the necessary changes that you want to live with and that will help you live better.

You can make healthy choices about what you eat and still take pleasure in your food. Eating should be a celebratory time and never laden with guilt. Feelings of guilt will only make you feel disappointed in yourself. Keep in mind that food is not the problem; food is the answer. Your diet is your way of life; it is what sustains you and makes you whole.

Obesity can be avoided, or overcome, by an understanding of simple principles. These principles are the basis of the Fitness4Her Diet.

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.

Be sure to read Explaining the Diet Principles for an in-depth look into how these principles can work to end your diet woes. Logical and sensible, they are easy enough for anyone to follow.

Your Exercise
So now we take a look at why exercise is so important. We know that exercise plays a significant role in weight loss but there are many other benefits that regular physical activity provides.

1. Exercise improves your mood. Ever notice how great a walk or a bike ride feels after a stressful day? That’s because exercise releases endorphins into your bloodstream, which helps to lift your spirits and get rid of the blues. You’ll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise fights chronic diseases. If you’re worried about heart disease, cholesterol, osteoporosis, or high-blood pressure, exercise might be the solution. Regular physical activity can also help you prevent type 2 diabetes and certain types of cancer.

3. Exercise helps you burn calories and manage your weight. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn and the easier it is to keep your weight under control. Although Fitness4Her is not based on calorie counting, exercise is a crucial component to my diet and fitness plan.

4. Exercise energizes you. Physical activity delivers oxygen and nutrients to your tissues and regular physical activity helps your entire cardiovascular system. When your heart and lungs are working efficiently, you have more energy to work and play.

5. Exercise helps you sleep better. Regular exercise and physical activity help many women to fall asleep faster and stay asleep longer.

Regular physical activity can help protect you from the following health problems.

• Heart Disease
• Stroke
• High Blood Pressure
• Type 2 Diabetes
• Obesity
• Osteoporosis
• Depression
• Poor Self Esteem
• Disability

Your Journal
It has been proven time and again, that people who keep a journal of everything they eat and drink and record all of their physical activity have a far greater chance at a successful fitness program than those who do not.

Hopefully, I’ve convinced you about the health benefits that a balanced diet of nutrient-rich food and regular exercise offer. If you are interested in a wellness program that will help to protect you from disease, obesity, and depression, while providing health, weight control and confidence take the 90-Day Challenge to Empower Beauty®.

Participate in my diet and exercise plan and keep a journal of your results for at least 90 days. Write down your goals each week, and use that as a guide to keep you focused. Record everything you eat and drink and all of your activities and monitor how well these practices are working for you. If you keep track daily, and reexamine your results each week, you’ll be able to determine what works for you and what doesn’t.

Maintaining your fitness journal really is the key to success. Because I care about you, I hope your journal becomes a true tale of wellness. Happy Journaling.

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Warm Greetings Glad Tidings and Fitness 4Ever

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This time of year is very dear to me. I enjoy all of the fun festivities and adore sharing the season with my family and friends. It’s a time filled with love, happiness and good cheer. Warm hearts, succulent meats and sweet treats will certainly abound over the next few days.

There is nothing quite like family and seeing everyone healthy and safe is really the only gift that matters. Know too, that you are loved and your health is very important. That is what Fitness4Her is all about. That’s the reason for this website. To express love and offer support to women everywhere as they move toward their goal of health and fitness.

As you celebrate the holidays, I hope that you will keep fitness in mind. Whether you are a stickler when it comes to your diet and exercise program or you choose to put it on hold during the next few days, keep a positive attitude about exercising and eating healthy.

If you are worried about getting back into your fitness routine, it might help to make a written plan of the exact date when you will begin to exercise again. This will serve as a gentle but firm reminder to keep you on track.

Try not to overindulge and remember to enjoy the holidays. Challenge your relatives to a relay race, a bike ride, a game of volley ball or a snow ball fight. Get everyone involved, even the kids.

I sincerely hope that each of you has a joyous, love filled holiday and I wish you all good health, much wealth, and lots of cheer in the coming New Year!

xoxo ~Karen