Fitness4Her

Women's Fitness

Archives for March 2011

10 Tasty Foods That You Can Eat To Lose Weight

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As strange as it may sound, some foods actually help you to lose weight. They require so much work eating and digesting them that they will cause your body to burn calories just processing them. Most of them are high in fiber or have properties that make them unique in the way that the body processes them.

There are also foods that are so full of nutrients compared to their fat or caloric content that they make excellent choices when you are trying to lose or maintain weight. Although there are many more, I chose to highlight 10 of my top tasty foods for losing weight.

Apples
An apple a day will help to keep you healthy and strong. High in fiber and antioxidants, vitamins and good taste, an apple will help to curb your appetite if eaten before a meal.

Oranges
So sweet and juicy, who can resist the King of Vitamin C? Eating oranges takes a lot of work and time, and is full of potassium and antioxidants.

Carrots
Excellent for eye health, carrots are very low in calories. High in beta carotene and vitamins B and C and K, it is a dense vegetable that requires a lot of chewing when eaten raw, thus being one of the foods that helps you to lose weight.

Tomatoes
Full of antioxidants like lycopene and vitamin C, tomatoes aid in digestion and are perfect when paired with red meat.

Parmesan Cheese
An excellent source of protein and calcium, parmesan is lower in fat than most cheeses and its long aging process means that it breaks down easily in the body because it is literally pre-digested.

Nuts
A good source of protein, nuts are a healthy and low calorie way to add healthy amino acids to just about anything that you eat. It only takes a handful to turn a cup of yogurt into a devilish delight.

Oatmeal
Containing both soluble and insoluble fiber, oatmeal is low in fat and calories and aids in digestion. This cholesterol-lowering super food, is a great choice for breakfast or snack. Also tastes great when sprinkled on yogurt or eaten with fruit.

Cottage Cheese
A great source of calcium and protein, cottage cheese can be eaten with fruit for optimum taste and nutrition. Easy to digest and low in calories, it’s great as a breakfast dish or mid-morning snack.

Fish
Baked or broiled, fish is an excellent source of protein and provides a satisfying meal for at any time of the day. Pair with veggies and a slice of whole grain bread for a well-rounded meal that is low in fat and calories.

Chicken
Baked or broiled, that’s my motto. Remove the skin from the chicken and rub the meat with olive oil before cooking. If you find it too dry, you can cook with the skin on but remove before eating.

Salad Greens
High in fiber and vitamins, salads can be a wonderful way to help you control your weight. Substitute a half of an avocado, sliced or chopped and a half tomato in place of salad dressing. Use the natural juice from the tomato and the creaminess of the avocado and you’ll cut down on much of the calories and fat associated with some gourmet salads.

Making Your Metabolism Work For You

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Most of what controls your metabolism is totally involuntary. You see, some people are born with a high-burning metabolism, while others have a rather slow metabolism and may tend to gain weight easier.

Gender plays a big role too, in how the metabolism functions. Most men have a metabolism that is 10 to 15 percent higher than women’s; mainly because of their larger size and greater muscle mass.

Metabolism is simply the total of all body processes that burn calories – your metabolic rate plus your activity level.

Whether you’re a man or a woman, your metabolism naturally decreases with age. Scientists have estimated that metabolism slows about 5 percent per decade, beginning at age 40, as we lose muscle mass and increase body fat.

However, your metabolism doesn’t have to deplete so rapidly. You can burn more calories and thereby lose more weight, just by making some changes in the way you live.

  1. Build muscle. Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. And here’s the really good news: Your metabolism stays pumped for many hours after you finish your workout.
  2. Get moving. As with the 30 Minutes To A New You Exercise Program, at least 30 to 60 minutes of aerobic exercise every other day will raise your metabolism. I’m talking about walking, jogging, cycling, swimming or some other form of fun activity a minimum of three times a week to complement your strength training exercises. Both types of exercise work together to increase endurance, build strength and help to burn fat quicker.
  3. Eat regularly, every day and don’t skip meals. This may be hard to comprehend for someone who is trying to lose weight. But starving yourself is the absolute opposite of what you need to do if you really want to lose weight. Instead, eat five portion-controlled meals a day to keep you metabolism working at its peak.
  4. Don’t eat sugar. Sugar throws your metabolic system into fat storage mode. Aim for a diet with a predominately low glycolic index that break down gradually to maintain blood sugar levels. Eat a couple of pieces of fruit every day to satisfy your sweet tooth
  5. Be sure to eat breakfast. It’s a fact that people who eat a healthy breakfast are skinnier than people who don’t. Be sure to include a protein at breakfast and at every other meal.
  6. Pop a pepper. If Mexican and Thai are favorites, you’re in luck. “Spicy food that has hot peppers in it appears to boost metabolism,” Lieberman says.
  7. Drink green tea. You can stimulate metabolism longer and more effectively by drinking green tea rather than coffee.
  8. Stay hydrated. Drinking plenty of water essential to flushing the body of toxic byproducts that are released when fat is burned. Cold water may also give your metabolism at least a small boost because energy is required to heat the body.
  9. Avoid stress. Physical and emotional stress activates the release of cortisol, a hormone that slows metabolism and is responsible for increased belly fat.
  10. Sleep, rest and relaxation. Getting enough sleep is key to keeping your metabolism working at it best. Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. In addition, it has been determined that lean muscle is regenerated in the final couple of hours of sleep each night. So those last few hours of sleep really are important.

Sweet Memories With Sweet Potatoes

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An all time family favorite, sweet potatoes bring back some of the best memories from my childhood days. Inexpensive to prepare, we ate them regularly with many meals. Of course, the sweetest times were at family gatherings like Thanksgiving and Christmas. Since then, I’ve made a regular tradition of including them with various meals for my family and also for my women’s fitness groups. A high source of nutrition, sweet potatoes are an ideal vegetable for women who are interested in maintaining fitness.

Sweet potatoes have been enjoyed as a nutritious staple for centuries. One of the oldest vegetables, it is native to Central America, but cultivated in many countries today. Although mostly associated with having orange flesh, sweet potatoes range from white and yellow and can even have red or purple skin.

Beneficial to your health, sweet potatoes are rich in Beta Carotene, a powerful antioxidant that protects the body from cancer-causing free radicals and boosts the immune system. In addition, sweet potatoes make a great snack or side to a main dish, low in calories but very satisfying, the bright orange flesh fills your stomach quickly.

Here are just a few of the nutritious benefits that can be relished from eating sweet potatoes:

• Rich in dietary fiber, sweet potato lowers the risk of constipation, diverticulosis and colon and rectal cancer.
• Sweet potatoes have been found to be helpful in minimizing the risk of heart disease, diabetes and obesity.
• Lowers cholesterol and helps to control blood pressure. Can help to reduce the chance of stroke and prevent blood clots.
• Sweet potatoes have a low glycemic index, so even women with diabetes can enjoy sweet potatoes.
• Helps to balance electrolytes and maintain bodily fluids due to a high level of potassium.
• Healthy levels of iron and calcium found in sweet potatoes ensure proper blood flow and improve bone density.

Women who are interested in eating a healthy diet should make sweet potatoes a regular dish. Especially if you are trying to lose weight, the sweet taste and nutritious benefits found in this veritable vegetable coupled with the low calorie and zero fat content make it an ideal choice to add to a women’s fitness diet.

Reminisce with family and friends over a piping hot sweet potato served with cinnamon, or scoop it out and make your own mashed sweet potato. Sweet potato fries make a great snack and can be baked right in the oven.

If you are searching for healthy recipes that your whole family will enjoy, skip right over to my Healthy Cooking section, right here at Fitness4Her.com. Learn to prepare delicious meals that are nutritious with selections ranging from breakfast to dinner.

Five Favorite Meals To Eat After A Workout

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I often have women in my fitness classes ask what they should be eating after their exercise program. My reply is always the same, protein and carbs. Protein supplies the amino acids that the body uses to feed, build and replenish every cell. Carbohydrates are converted to sugar and then used as fuel for energy. Even candy can be used to fuel the body, but it lacks the vitamins and nutrients of foods such as fruits, vegetables, brown rice or dairy products.

If you are watching your weight and fat intake, it’s best to choose foods that are lower in fat content. The meals below are easy to make and very enjoyable to eat.

Boneless Skinless Chicken Breasts and Veggies
There are so many ways to prepare chicken breasts, but after a workout, keep it light and remember sauces add calories. A great source of protein, this favorite has nearly 35 grams in a four-ounce serving. It’s rich in niacin and Vitamin B, as well as containing some other good stuff like calcium, magnesium, iron and potassium. For your veggies, choose from a variety like bell pepper, carrots, half sweet potato, spinach or tomato.

Tuna with Brown Rice
When I began working out, I was introduced to this bodybuilder’s choice for a post-workout meal. Tuna is an excellent food because it is very high in protein, a whopping 42 grams in a regular sized can. The brown rice adds fiber and carbs, top off with a few veggies for a meal that is high in everything you need to keep building cells.

Steak and Sliced Tomato
The body immediately absorbs steak protein, which is why it’s a good choice for your after-workout meal. Red meat helps to maintain an active metabolism however it is higher in fat, so go with a small portion. Tomatoes will provide fiber and aid in digestion, especially with red meat.

Salmon with Spinach and Sweet Potato Slices
A colorful trio of high quality protein and omega-3’s accompanied by high fiber veggies loaded with vitamins A, B and C and Beta-carotene. For an extra kick of antioxidants garnish the sweet potato slices with slivers of dark chocolate in place of butter. Sprinkle with cinnamon to create a comfort food that is sure to warm the senses.

Protein Shake
Make with low fat or fat free Greek yogurt, your choice of berries, a half of a banana and some low-fat or fat-free milk. It tastes yummy, and makes a refreshing snack or meal after exercise.

Keep Your Motivation Even When Your Workout Is Compromised

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I was talking with a friend recently who was complaining about her recent weight gain. I was sorry to hear that she was having trouble staying motivated and currently was not participating in any type of women’s exercise program. She had always been active in the past, and it had been a great factor for her personal fitness goals.

A few months earlier, she had been involved in a jogging class with her daughter, but once the class was over they took up other schedules. She lost the interest to keep it going on her own. I ask her if she still went to the gym, but she said that too ended when her exercise buddy had to change her own exercise schedule, so she gave that up too.

It seems that the biggest obstacle in staying motivated to exercise is when we are faced with a schedule change. Creatures of habit, we can successfully continue our workouts as long as nothing interferes with our current plan of action. But a schedule change or slight inconvenience can put a rather large wrench in our scheme of things when it comes to exercising.

There’s simply no way to shield yourself from obstacles that might threaten to disrupt your workout. However, there are plenty of things you can do to help you deal with and empower these obstructions.

If you need a workout buddy but can’t depend on anyone that you know, consider hiring a personal trainer. Having a fitness trainer waiting for you is one way to ensure you’ll make your workout routine. Plus they can teach you new moves and recommend exercises for you to do on days when you work out on your own.

But you don’t have to be a member of a gym in order to get exercise. You can do strength training and Pilates exercises in your own home. All you need is some space to move around and an exercise mat. Make sure you exercise for at least 30 minutes and do these three days a week.

The rest of the week, get out and have fun. Play tennis or shoot a round of golf. Get out and go for a run, skate, or brisk walk. Go dancing at a club or take a dancing class. Go for a bike ride with family members, friends or by yourself. Adopt an active lifestyle and you won’t have to worry about your workout being compromised. You’ll feel motivated all the time and a healthy lifestyle will be the way that you live.